T Nation

Clutz's Log


#1

I decided to do the 100% Raw meet in Calgary at the end of July and decided now would be a good time to start a log so I can track my progress.

Weight: 170-175 (plan to compete at 165)

Gym PB's
Squat (no belt) : 435 x 1, 355 x 10
Bench: 375 x 1
Deadlift (no belt): 455 a few months ago

Goals for the meet:
Squat: 450+
Bench: 350+
Deadlift: 500+
Total: 1300+

I injured my ankle at football practice 2 months ago or so and just got back to my regular workouts 2 weeks ago, notable lifts from the past 2 weeks:

Bench: 375x1 (20lbs PB) followed by 315x5
2 board: 355 x 2 (help for 3rd)
Kroc Row: 90lbs x 30ea
Low Box Squat: 355 x 3
2-3 inch block sumo pull: 540 x 1, 495 x 3

Onto this week...


#2

Monday May 2nd 2011

ME Upper:

Floor Press
Warm Up
225x5
255x5
275x5
295x3
315x3
275x5

CGBP
225x13
225x10
225x9

Dips
BW+115
4x8

Bent Over Row from the Floor
242x4x8

Facepulls
65x4x12


#3

Tuesday May 3 2011

Squat:
Warmup
185x5
225x5
275x5
295x5
315x12 (very happy with this, first time squatting hard since my injury)

SLDL from a few inches off the floor (very inflexible)
295x10
295x8
295x8

Bench Supported Hip Thrusts
275x10
275x8
275x8

Wide Grip Pullups
BW+45 2x8

Hammer Grip Pull Ups
BW+45 1x10
BW 1x15

Had to rush through the workout to make it back for the Canucks game, finished in about 45min. Just about puked on the way home...


#4

Thursday May 5

Rolled my car 3 times going 100km yesterday avoiding a hole the city had dug out of the hiway to repair a patch of ashphalt and left it essentially unmarked for the night. I actually walked away completely unharmed despite my car is totalled and this morning i woke up less sore than I am after the gym or a football game so I came away extremely lucky because the paramedics and doctor could not believe I was ok and a family could have easily died. The police had the city fix it that night at 10pm I might have a law suit on my hands because since then they have slowed the speed limit down to 60km and just finally today closed the lane down and put signs all over staying the lane is not drivable.

Spark notes: Got in an accident, couldnt go to the gym yesterday decided to not push my self with max RE bench today and instead did light DE work.

RE/DE Upper

DE Bench
175x6x3 vs doubled up mini bands (extremely fast and easy)

Standing OHP /w fat gripz
Warmup with bar
115x6
125x6
135x6
165x6 (pretty much max for 6)

EZ Curl Skull crushers /w fat gripz
105x4x8

Lat Raises /w fat gripz
20lbs 3x12

Post Delts with aerobic band
3x15

Kroc Rows
95x2x10
95x1x31 (5lbs weight PB and 1rep PB)


#5

Friday may 6 2011

2in def conv. Deadlift
225x5
308x5
352x3
372x3
402x3
422x1
442x1

These deadlifts were just flying off the floor!

Box front squats next weeks ME
135x10
185x15
185x10

GMs
135x8
155x8
185x8

Split squats
135x3x10

Wide grip pulldowns
120x8
180x3x8

Hanging leg raises
3x15


#6

A virus destroyed my laptop so I have to update my log at the school but I'm going to make sure I keep it updated.

Monday May 9 2011

ME Upper
3 board CGBP
Warmup
225x5
275x5
295x5
315x5 (shoulda done 3 just about buried myself on the 5th but got it without a spot)
335x3 (I was completely fried after the set of 5 and just barely got 3 so I decided to work back down)
315x3
275x5

Wider than comp. grip
185x20
185x10 (wide as supports)
185x9 (wide as supports)

Dips
135x6
135x5
90x6
45x10

Bent Over Row
225x4x8

Facepulls
50x2x20


#7

Tuesday may 10 2011

Squat
Warmup
225x5
245x5
295x3
315x3
330x11 (Right on! 15lbs more than last week and one rep less)

SLDL
300x3x10

Pull throughs on cable machine
Stack+3rubber things x 3x15

Wide grip pullups
Bw+50 x 2x9

Hammer grip pullups
Bw+50 x 2x10


#8

Thursday May 12

DE Bench
185x8x3 +doubled minis

Tricep Death
225x5chest,5-1bd,5-2bd,5-3bd
205x5chest,5-1bd,5-2bd,5-3bd
185x5chest,5-1bd,5-2bd,3-3bd

DB SOHP
6x55
6x60
6x65
6x70

lat raises
20x4x12

Post Delts
3x15

Kroc Rows
100x2x10
100x32ea (5lb PB and 1rep PB)


#9

Friday May 13 2011

ME Lower

Box Front Squats (absolutely loved this exercise!)
Warmup
185x5
205x5
225x5
245x5
275x3
295x3
315x3
added two sets of reverse mini bands (I just got these and this was the first time using them for something other than DE bench... It rocked. I figure about 75lbs off the bottom, max 20 off the top)
295x3
315x3
365x3
385x3 (definition of max effort, spotter helped a bit on 3 for what its worth on a front squat)

Goodmornings
135x8
165x8
185x8 (felt easy running out of time to do another set)

Lat Pulldowns
180x8
200x8
200x8 (some body english on last few reps)

I missed a few things I would normally do today due too time constraints but after the work I put in with my box fronts I'm completely happy with the workout, legs are jello


#10

All across my upper back is destroyed today, those box fronts were fantastic and I think they'll do huge things for my deadlift.


#11

Monday may16 2011

ME upper

Comp. Bench
Warmup
255x5
275x5
295x5
315x3
First time repping over 315
335x3 (2rep PR)
345x3 (2rep PR) and after I weighed in realized thats a TRIPLE at 2x BW.
Add homemade slingshot
225x3
315x3 (ridiculously easy)
365x1 (just as easy)
405x1 haha this things so fun!

Dips BW +135
3x8 (add weight next time)

Bent over row
242x4x8

Facepulls
65x20
72.5x12
72.5x10


#12

Just realized after I weighed in today, on my last set of bench I tripled 2x my bodyweight.


#13

I was super tired today and as a result I had a disappointing workout, but I guess u can't always break records... So I didn't push the accesory stuff to recover

Squats
Warmup
185x5
225x5
265x5
295x5
325x3
345x8 (was hoping for ten)

SLDL
305x3x8

Hip thrusts
275x2x10
185x10 (just burned out)

Wide grip pullups
Bwx20 (felt easy I'm sure this is a PB)
Bwx15

Hammer grip pullups
Bwx12
Bwx10


#14

Thursday may 19 2011

Notes: realized how weak my shoulders are today which is probably what's holding my bench back. I'm going to have to use incline as a ME more often. If anyone actually reads this what ME lifts work well to bring up weak shoulders other than incline and OHP?

RE/DE upper

Incline BB bench
Warmup
185x13
185x9
185x8

Standing OHP
135x4x6 (shoulders were toast already)

Skullcrushers
125x3x8

Lateral raises
25x3x12

Post delts with bands
3x15

Kroc rows (didn't do a balls out set to save my back for deads tmrw)
105x3x10 (felt really easy back strengths improving every workout)

Need to deload next week


#15

Friday May 20 2011

ME Lower

Sumo Deadlift vs mini bands
244x5
288x3
332x3
352x3
376x3
420x2
440x1
450x1 (PR without bands is 455, so that 500 at the end of July is looking promising)

High Box squat (next weeks ME) Box is about to where most retards at the gym squat to... I think it might be too high
275x20
345x20

GMs
165x8
185x8
205x7 (PR +5)

Wide Grip lat pulldowns
200x3x8

Hanging Legs raises
3x15


#16

Monday May 23 2011

Deload Bench Day

Gym was closed for may long weekend so I decided to do some bodyweight stuff at home.

Pushups: 100
2x50

Wide Grip Pullups: 100
1x20
3x15
3x10
1x5

Dips: 100
1x30
3x20
1x10


#17

Tuesday May 24 2011

Deload Squat day

Squat
warmup
225x3x5

SLDL
310x4x8

Cable Machine Pullthroughs
stack+5 rubber things x 3x15

Hammer Curls
30x3x15ea

CANUCKS GOING TO THE CUP!


#18

Did the windgate this morning for one of my kin labs. Scored:

Peak Power
12.44 w/kg (Off the rating scale hah)

Mean Power
8.44 w/kg (excellent)

Felt fine after, all the knobs in the class were laughing when I jogged 7min on the treadmill after but I am 100% good to go for my workout today 75% of the class was passed out or puking.


#19

That is some great raw strength at your bodyweight, esp. for Bench and Squat.

What's your training history in general? Have you pretty much always followed a westside template?


#20

Thanks, I've always been an alright bencher. The first time I went to the gym as a 130lbs 8th grader I did 95lbs for sets of 10ish. After that one time I dont remember ever benching less than 135. Personally I think my squat should be alot higher though since I have these stumpy legs haha but improper squatting throughout highschool hindered my progress.

Throughout highschool I followed my poorly developed upper/lower split that essentially consisted of some type of BB bench progression every upper day since I worked in with the senior guys and supersets with the other upper body machines. Lower days were pretty much half squats and plyos. My grade 12 year was when I got hooked on lifting weights. My first year and a half of university football I followed our teams different programs until I looked up the provincial bench record and figured I'd sign up for a small meet to beat it. Turns out it was an IPF meet and everyone had gear and stuff which I'd never seen before. I originally just signed up for bench only but when I got there they convinced me to do the three lift and that was when I realized I wasnt as strong as I thought. I broke the bench record on my first lift but missed the rack command, but got it again on my second. Somehow my total qualified me for nationals and I've been addicted ever since trying to balance football and powerlifting even though I know I'm a better powerlifter than football player. During the summer I followed something similar to 531 but had to scale back my lifting alot during the season and I got set back a fair amount. After the season I bought 531 and followed it word for word for 3 cycles but to be honest I didnt like how boring it was and I have an absolute passion for lifting and wanted to have control of my things. All of this random stuff has given me a pretty good grasp on what I like and what works for me, over the past year I have read literally anything I could find on lifting and training and have put together this general program inspired by westside which I completely love, replacing DE legs with 531 squat since the balls out sets really helped my squat and it allowed me to use the ME lower day to focus on my deadlift.

Here's how my general plan is, any suggestions completely welcome (thinking about adding more back work and compressing it to two days, since my back is weak in comparison):

ME Upper
Progress to max set of 3, drop down to a set of 5
3 sets of light higher rep exercise
4 sets of dips
4 sets horizontal pulls
3 sets facepulls

531 Squat day
4 sets SLDL
3-4 sets glute exercise
4 sets pullups
biceps x whatever

RE/DE Upper
8x3 speed bench or 3 x max reps at some lift
4 sets heavy shoulders
4 sets JM/skullcrushers
3 sets lat raises
3 sets post delts
kroc rows

ME Lower
Progress to max set of 3), alternating box squats and a pull variation every week
2-3 sets high rep stuff
4 sets GMs
4 sets Lat pulldowns
core