T Nation

Dansack's Training Log


SQ 180 kg
BP 120 kg
DL 220 kg
Just using a belt at the moment
Been training for about 18 months I'm using 5/3/1 at the moment, it's worked really well so far and works a ton better when I do it just as it's written ha.
At this point in time I'm recovering from 2 torn delts and other related shoulder issues. The shoulders are starting to feel better but I'm going to try to ease back into proper training.

Saturday 26th Feb: Deadlift
DL-worked up to 170 for 9
then hit 2 sets at 2 plates for technique work
Step Ups 5 sets (60kg-10;50kgx4x12)
Green Band 45deg. Hyper 5x20
Abs 5x20


Monday 28th Feb: Bench
warmed up for ages, lots of stretching with the bands, Pvc and foam rolling.
Did some real light work on a machine press for 100reps to get some blood into the shoulders
Bench- no real plan here, thought i'd see how my shoulders felt and just try to hit something reasonable hard with the slingshot to a 3 board to keep it easy on my shoulders.
just the bar x 20
40kg x 10
40kg x 10
added slingshot
60kg x 10
80kg x 5 to 3 board
90kg x 5 to 3 board
110kg x 10 to 3 board

5 sets 15 on TRX inverted rows these felt really good on my shoulders


Tuesday 1 March: Squat
Agile 8
Squat- pretty shitty today, everything felt heavy and had a massive headache (I'm recovering from a fairly major concussion) just wanted to hit my numbers and get out.
bar for a bunch of reps
60kg x 20
80kg x 5
100kg x 5
110kg x 5
120 x 5
135 x 5

Good Mornings 5x10-15 at 60kg
Green Band Leg Curls 5x20
Abs-"Band resisted knee ins" (from defranco's youtube thought we'd give it a go) green band 5x20


What was the reason for using the slingshot on your bench work? Take stress off the shoulder, to help overload, trying to get into geared lifting? I'm just curious because I have used it a few times myself and I love that it helps me get a few extra pounds on the bar, but I'm always afraid that it will negatively effect my raw bench in regards to tightness and speed off the chest if I use it too much.


I've been using the slingshot quite a lot recently the main reason is to take stress off the shoulder to let me recover from the various injuries I have; it's been really good for it (I hadn't been able to bench without pain for 3 months previous to using it). I'm also a big fan of how it lets me strain and do something that feels more like real training (it's not been much fun just doing light rehab work on all my upper days for the last 3 months). I think it's been really useful. I don't know about the tightness and speed off the chest being negatively affected though - haven't been using it for long enough to say much about that.


Thursday 3 March: Upper Back
Shoulder still hurts too much to press overhead so the press day on 5/3/1 has been swapped for upper back and other assistance work.
Warmed up with a whole bunch of stretching for lats, delts, pecs etc.

Bent Row - nothing too heavy, these have been really good at taking away the shoulder pain though
60kg x 10 x 3 sets
70kg x 10 x 6 sets

60kg x 10 x 2 sets
110 x 10 x 3 sets

Hammer curls
3 sets

Band pull aparts 4 x 25


Saturday 5 March: Deadlift
PVC pipe rolling + stretching, for hips and upper back.

60kg x a bunch
100kg x 5 x 2 sets
120kg x 3 x 2 sets
140kg x 3
160 x 3
180 x 3

Step ups- 50kg x 10 x 5 sets
Band abs- green band x 20 x 5 sets

technique's gone to shit on my pull, so i'm thinking of lowering my training max to fix this.


Monday 7th March: Bench
stretching for lats, shoulders, pecs etc.

Bench: all over the shop today so just kept trying stuff to see what would work
I benched an empty bar for a bunch of reps (felt good), did some slingshot press ups (also good), did some work off a 3 board (bad move). In a word, it sucked.

No assistance today either

not a good one, but was around to hand off to the other guys in the group and load which was something useful i suppose.


Wed 9th March: Squat
Agile 8

60kg x 5 x 2 sets
80kg x 5
100kg x 3
120kg x 3
140kg x 3
(then went on to "some singles")
160kg x 1 - very slow, form was good, felt good but too slow for me to do anything more.

Good Mornings 80kg x 10 x 5 sets
Hamstring Curls 20 x 20 x 2

Thurs 10th March: Upper Back + other assistance
stretching for lats, traps, shoulders, pecs
DieselCrew shoulder warm up ( http://www.youtube.com/watch?v=xCp-YynBEvE&feature=channel )

Bent Row
60 x 10
60 x 10
60 x 10
80 x 8
80 x 8
80 x 8
80 x 8
80 x 8

Hammer curls 3 or 4 sets
Rear delts DB 2 sets


Sat 13th March: Deadlift

Stretching for hamstrings, glutes etc. (probably not enough)

60kg x 3
60 x 3
80 x 3
80 x 3
100 x 3
120 x 3
140 x 1
150 x 4 (should have been 5 but miscounted)
170 x 3
190 x 1
(then some singles)
200 x 1
200 x 1

Pin Pulls 2 inches below the knee
50 x 10
90 x 10
130 x 10
130 x 10
130 x 10

felt really ill, so shut it down after that.


Mon 14 march: Bench
stretching, shoulder dislocates and diesel crew shoulder warm up

Sling shot push ups x 20 x 4

Bench empty bar x 20 x 2

row machine
2 warm up sets
"30" x 15 x 4

Rope pushdowns 15 x 3

Band Pull aparts 20 x 4

felt good today , but went real light on everything, so it's to be expected really


Tuesday 16th March: Squat - 5/3/1 week
agile 8, some other stretching for lats, chest, shoulders etc.

60 x 5
80 x 5
100 x 3
120 x 1
125 x 5
140 x 3
160 x 1 (should have been 155)
180 x 1

Good Mornings 80kg x 10 x 4

hamstring curls 30kg x 10 x 4

Hanging leg raises x 10 x 3

real pleased with the squat today, it's the lightest 4 plates has ever felt.


Thursday 17th March - Upper assistance
very little stretching

Bent Row
60 x 10 x 2
70 x 10
80 x 10 x 4
60 x 20

Shrugs (these have been a bitch on my shoulder in the past - so i'll see if it was a good idea tomorrow ha)
60 x 20
100 x 10 x 2
120 x 8
120 x 6 (grip became a problem)
100 x 10

hammer curlzzzzz 18kg x 10 x 3
neck (front and back) 5kg x 20 x 2 (starting light on this)


Saturday 20th March: Deadlift - deload

Deadlift (conventional)
60kg x 3 x 2
100kg x 3 x 2

Sumo Pulls
100 x 3 x 3

Walking Lunges
60 x 5 per leg x 5 sets

Plate pushes (can't remember distances or how many trips)
a few with a 20 plate
a few with 20 and a 15
one with a 20, 15 and a 10

the plate pushes kicked my ass, definitely going to start including them for conditioning.


21 March Bench Deload

Slingshot push ups 20 x 4

Close Grip incline a few sets nothing worth writing

DB row 28kg x 10
28kg x 20 x 4


22 March Squat Deload
stretching, PVC work

bar for 10
60 x 3
80 x 5
100 x 5

60 x 10 x 3... on the 3rd set felt/heard a cracking noise in my left hamstring, it started to hurt pretty good at the insertion and origin - pain seems to have pretty much gone now (3hrs on). Here's hoping it's nothing serious...


thurs 24th March upper assistance
stretching, band traction for shoulders and elbows and pvc for t spine

can't do the usual bent rows because my hamstring still hurts from tuesday - thought i'd let it heal up some. so with the shoulder issues and the hamstring problem i just did what i could.

machine hammer strength low row
15kg a side x 20
30kg x 15 x 4

cable row
10-12 x 4 sets

hammer curls
20kg x 10 x 4

rope pushdowns
2 warm up sets x 20
12 x 4 sets

forward and back 20 reps 3 sets


Saturday 26th March - doing what I can
Stretching, PVC rolling for hamstring and band traction.

(I've been writing the sets/reps in a confusing way, from now in it'll be weight x sets x reps)
Row Machine
20 x 1 x 10
35 x 5 x 12

Kroc Rows
40 x 1 x 10
40 x 1 x 35

Hammer Curls supersetted w/ pushdowns
20 x 4 x 10(curls)
????? x 4 x 12 (pushdowns)
must remember to look what weight it is on the pushdowns

Farmers walk
46kg for I can't remember.

all felt good today on the shoulder, still trying to avoid any hamstring stuff as it all hurts too much at the moment.
was giving someone some help with squatting today and in demonstrating some things I managed to make my hamstring feel worse again... must stop dumb shit.
I think I'll just carry on training like this for a while until the injuries heal up some.


Mon 28 March - Upper
Joe DeFranco super 6 warm up.

Sling shot press ups
4 x 20-25 these felt good

Kroc rows
50kg x 1 x 10
50kg x 1 x 22

rope pushdowns superset with straight bar curls
warm up sets...
17.5 x 4 x 10 / 40 x 4 x 8

neck extension & flexion superset with band pull aparts
5kg x 3 x 20 each way / green fitness band.

today felt good - right shoulder started to get pissed off towards the end of the pushdowns.
don't know how the hamstring's going to hold up tomorrow but it's feeling better.

Weight at the moment: 97 kg / 214 lbs.


Tues 29 March - SQ
should have been 3 week but my hamstring was still shot, so it ended up being a deload again.
PVC work, stretching etc.

60 kg x 3 x 5

Goblet squat
worked up to 50kg x 10