So here it goes again, another training log…
-I’ve had a couple logs on here before, but stuff has always gotten in the way (read: I can be lazy as shit), but now I realize that when I actually kept track of my training I’ve seen some of my best results.
-I’ve run 5/3/1, Smolovs, SS, Westside (tweaked for my preferences)… Personally, I loved smolovs and saw some of my best squatting on it, so I’m probably going to run it again.
-NOTE: to anyone wondering if they should run 5/3/1 or not and they’ve never used it before, DO IT! Not only is it a solid program, but intuitively, it taught me a lot about my training and what I like/dislike, etc. And personally? You’re never too “advanced” for 5/3/1… It’s just one of the most solid programs out there (not saying all other programs don’t have their own merits.)
-I’m a high frequency guy. Not cause of Broz or online articles or anything like that, I just love it in general. Okay, I wouldn’t be honest if I didn’t say Jamie Lewis hasn’t influenced me a bit.
-Speaking of influences: Chad Waterbury, Jim Wendler (obviously), some of Christian Thibaudeau’s older work (e.g. Black Book of Secrets), Jamie Lewis… and probably a lot more that I can’t really think of.
Occupation: Student and wannabe badass
Current 1RM Stats:
Deadlift – 345
OHP – 125
Squat – 250
Bench – Eh… I really hate benching, so I don’t really do it anymore. I do dips and incline bench… but flat benching really is not for me.
I did a meet in June of 2011, weighing in at 137 (a lot lower than I thought I was), competing in the 148 lb class.
Deadlift – 429
Squat – 285 (I completely fucked this one up bad time)
Bench Press – 205 (My squat had kind of demoralized me…)
Best gym lifts:
Deadlift – 435
Squat – 300
Bench Press – 225
-Even more back story: I have been battling depression and various other problems for a couple years right now, and right now I’m finally going to start some actual outpatient therapy (literally, tomorrow.) I’ve been on an SSRI (fluoxetine) before, but it kind of worsened things for me, so I’m off it. Not to use any of this as an excuse, but it’s the largest contributing factor to the obvious drop in weight and lifts, in my opinion.
WHAT THIS LOG IS ABOUT:
-my journey to becoming a badass (hopefully)
-accountability. forcing me to be held accountable to something… I’ve learned that accountability can be great motivation
What I’m doing:
-Smolovs, high-frequency overhead pressing (kinda experimenting with running a smolov-esque OHP program using the same rep scheme), lots of heavy (for me)singles for pulling, minimal flat-benching, and lots of pullover/straight arm pulldown variations (cause I like how they feel, duh.)
Why I train the way I do:
-I like high frequency
-Training can be exceedingly therapeutic for me
-Eh, we can all be a bit masochistic at times =P
135 X 3
225 X 3
275 X 1
295 X 1
315 X 1
315 X 1 X 5
330 x 1 x 8
Cable SAPD (straight-arm pulldown)
60 x 20
One arm DL
135 x 3/3
185 x 2/2
195 x 2/2
135 x 5/5
*note: the reason I did the SAPD right before the one arm DL is because I really wanted to “feel” my lats when doing the one arm DL’s (aka experimenting.) I liked it. Will do again.
Front Squats @ 135 – didn’t want to go heavy on these because tomorrow’s another squat day
Was pretty pooped after these. They ended up being pretty grueling. Took a page from the old school 20 rep squat program and immediately followed this with decline db pullovers.
35 lb x 33+ (I lost count after that, just went until exhaustion.)
Bunch of standing abs.
Might head in for a quick pump session tonight (read as biceps) cause I’ve realized I probably should start directly working my biceps, at least a little.