T Nation

Burientopteam T-Nation Transformation 2018 Training Log

t-ransformation2018

#41

Week 3 of Cycle Four - The Joker Sets felt a little tougher than last week’s. But managed to hit all reps of all sets. Pulldowns also a little challenging - pronated grip with a two-count pause at the bottom. Will change to supinated grip for Cycle Five for variation.

Monday/Squat

Work (supersetted with DB hammer curls 20 x 8 x 3)
150 x 3
170 x 3
190 x 5

Lat Pulldown Pyramid
70 x 10
80 x 10
90 x 10
80 x 10
70 x 10

Joker (supersetted with DB hammer curls 20 x 8 x 3)
215 x 1
235 x 1
245 x 1

FSL
150 x 8 x 3


#42

Thanks! This 5/3/1 is an interesting approach - having only done 5x5 before. So far, very good!


#43

Left my worksheet at home. Ugh! So I had to guess at my numbers for the day. Turns out the work sets were a little too heavy (about ten pounds) and the Joker sets a little too light (about 15 pounds).

Everything felt very smooth and doable. Ready for the step up when Cycle 5 starts next week.

Tuesday/Bench

Work (supersetted with DB rows 20 x 8 x 3)
110 x 5
125 x 3
140 x 5

Lat Pulldown Pyramid
70 x 10
80 x 10
90 x 10
80 x 10
70 x 10

Joker (supersetted with DB rows 20 x 8 x 3)
145 x 1
155 x 1
165 x 1

FSL
110 x 8 x 3


#44

OHP/Thursday

Work (supersetted with DB hammer curls 20 x 8 x 3)
70 x 5
80 x 3
90 x 5

Diverging Low Row
50 x 10
70 x 10
80 x 10
90 x 10
80 x 10
70 x 70

OHP/Joker (supersetted with hammer DB curls 20 x 8 x 3)
100 x 1
110 x 1
115 x 1

OHP/FSL
70 x 8 x 3


#45

End of 5/3/1 Cycle 4: Closing in on 2x bodyweight deadlift, and starting to really feel the challenge to my grip.

With six weeks under my belt, I’m looking to do the High Intensity Deload next week, then begin Cycle 5 on schedule. I’ll have to put up with a week-long break from training between weeks 1 and 2 of Cycle 5 as I head out of town for work.

Took the week off from LSD cardio since I felt a little worn out this week. A little less live training on the mats, as well. Making some of that up with more drilling after class, which is both cardio and technique positive.

On that note, I’ve swapped out the row sprints for ab rollouts in my post-BJJ circuit. I already do a lot of pulling (4x/week) and after BJJ seems to be when my elbow is at its worst (a lot of pulling in gi jiu-jitsu). Doesn’t affect my pressing much at all, fortunately.

Friday/Deadlifts

Work (supersetted with DB rows 20 x 8 x 3)
170 x 5
195 x 3
220 x 5

Deadlift/Joker (supersetted with DB rows 20 x 8 x 3)
245 x 1
270 x 1
280 x 1

Lat pulldown
50 x 10
70 x 10
80 x 10
90 x 10
80 x 10
70 x 10

Deadlift/FSL
170 x 8 x 3