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GhostOfSparta's Log

I just started a new program to change things up so I thought I would keep a log here just for fun…

BTW: 25 Years old-200 Lbs.-5’11"-Around 15% BF…
Goals: Leaning out what I’ve got and building Muscular size & endurance for personal goals.

Without further ado… A Training Log is Born.

10.19.2021 (Yesterday)

Conditioning (primer): 3 Rounds 60s work / 60s rest Max. Reps Power C&J 205lbs -

Max. Effort. Giant Sets (3RM) of:
DB Snatch 90lbs 3R+3L
Pause Deadlift (455lbs 3RM)
Abs Rollouts x10

Volume: 6 sets, 4 reps - 80% of the Top Set (365lbs) - Same Giant Set format

Dynamic Effort (Squat):
50% of 1RM(405lbs) w/bands (blue minibands) - 10 sets of 3 reps

Assistance stuff: 4 round (w/ little rest in between) - Lying T-Bar Row (125lbs of plates) 12 reps w/pause at the top

3 Likes

What programme you running bud?

Hi brother!

The program im running at the moment is the Brian Alsruhe’s DarkHorse (DIY youtube version FREE STRENGTH PROGRAM! DARKHORSE - YouTube)

I ran another of Brian’s programs a while ago (4HorseMen) and I had excellent results, so why not give this one a try.

1 Like

10.19.2021

1942 (07:42 pm) Just back from training.

Conditioning: PushUp ladder 1-10/10-1 (took around 2:50 min)

Max. Effort Giant Set (1RM) of:
Dead Hang Pull Ups x5
Z-Press (165lbs 1RM)
45lbs plate Shoulder Halo x5 per side
Russian Twist w/25lbs kett.
Took 8 sets to get to 165lbs

Volume: 3 sets, 5 reps - 80% of Top Set (135lbs) - Same Giant Set format

Dynamic Effot (Bench Press):

NOTE: Gym was packed, so i couldn’t use the power rack for my Dynamic Effort portion (for the bands), and i wasn’t allowed to use dumbbells to hold them (they let me use chalk but not the dbs for this wtf?). Anyway, i try to push the bar as fast as possible. It is what it is.

50% of 1RM(315lbs) w/no bands (sad) - 10 sets of 3 reps

No Assistance stuff today, ran out of time.

That’s all for today, maybe i’ll do some mobility or take a, very hot, hot tub for recovery.

1 Like

10.20.2021

Off day -

Just did some dinamic & static stretching.

1 Like

10.21.2021

3rd day done. Felt kinda heavy, back is a little bit sore.

Max. Effort Giant Set (5RM) of:
Burpees x5
Front Squat (275lbs 5RM)
NOTE: went for 315lbs, got 3, the 4 rep wasn’t there.
Crunches x15

Volume: EMOM 10 min - 3 reps - 80% of top set (235lbs)

Dynamic Effort (Deadlift):

50% of 1RM(545lbs) w/blue mini bands - 10 sets of 3 reps

Assistance: Sissy Squat BW + 35lbs - 4 rounds of 8/8 reps

That’s all for today. Tomorrow I’ll go rucking for conditioning.

1 Like

10.22.2021

Off day.

Rainy day, perfect for making excuses and letting laziness win.
Not today.

Conditioning: 40 min Ruck with 35lbs. - 591 kcal burned.

Was a nice Ruck.

2 Likes

10.23.2021

Week one complete.

Conditioning: BW superset w/no rest Dips (1-2-3-4-5-6-7-8-9-10) & PullUps (10-9-8-7-6-5-4-3-2-1)

Max. Effort Giant Set (3RM) of:
Incline Bench Press (255lbs 3RM)
Lying T-Bar Row w/105lbs x10
Full-Contact Twist w/35lbs plate x4/4
7 total sets

Volume: 3 sets, 8 reps - 80% of the Top Set (205lbs) - Same Giant Set

Dynamic Effort (OH Press):
50% of 1RM(205lbs) w/bands (blue minibands) - 10 sets of 3 reps

Assistance stuff: Max Reps Inclune Db press (60lbs db) - got 30 reps

2 Likes

10.25.2021

Week 2, Day 1. Let’s go.

Max. Effort. Giant Sets (5RM) of:
Dead Hang PullUps x5
Pause Deadlift (415lbs 5RM)
Reverse Crunchesx10

Volume: 3 sets, 10 reps - 80% of the Top Set (335lbs) - Same Giant Set format
NOTE: Instead of PullUps, i did Towel PullUps for this part x10 reps

Dynamic Effort (Squat):
55% of 1RM(405lbs) w/bands (blue minibands) - 10 sets of 3 reps

Assistance stuff: 3 round (w/ little rest in between) - Barbell Row - 225lbs x10 reps w/pause at top

Conditioning: 15 min of stretching & mobility work

1 Like

10.26.2021

Max. Effort Giant Set (3RM) of:
Dead Hang Pull Ups x5
Z-Press (165lbs 3RM)
45lbs plate Shoulder Halo x8 per side
NOTE: feeling strong today in the Z-Press. Wasn’t expecting 165lbsx3. A nice surprise.

Volume: 3 sets, 8 reps - 80% of Top Set (135lbs) - Same Giant Set format
NOTE: change PullUps for ChinUps x10reps

Dynamic Effot (Bench Press):
50% of 1RM(315lbs) w/blue mini bands - 10 sets of 3 reps

Assistance stuff: Circuit - 3 Rounds of:
T-Bar Row w/125lbs plates
Unilateral db Shoulder Press w/45lbs db
10-10-10

That’s all for today, now i’ll take a hot tub for recovery.

2 Likes

A new day, a new opportunity to suck.

Max. Effort Giant Set (1RM) of:
Max height jump w/25lbs x5
Front Squat (335lbs 1RM)
NOTE: Top Set felt kinda good.
Crunches w/35lbs x10

Volume: 3 sets, 5 reps - 80% of top set (265lbs) - Same Giant Set format

Dynamic Effort (Deadlift):
55% of 1RM(545lbs) w/blue mini bands - 10 sets of 3 reps

Assistance/Conditioning:
1RM Snatch & C&J (245lbs & 315lbs)
Then… 3 sets of 3 of hang snatch / hang C&J (208lbs & 265lbs)

Fun day. I’m going to regret it tomorrow hahaha.

1 Like

10.30.2021 (Yesterday’s WorkOut)

Another week gets done.

Conditioning: BW superset w/no rest Dips (1-2-3-4-5-6-7-8-9-10) & PullUps (10-9-8-7-6-5-4-3-2-1)
NOTE: Same as last week , but faster.

Max. Effort Giant Set (5RM) of:
Incline Bench Press (225lbs 5RM)
Lying T-Bar Row w/140lbs x8
CrunchMachine w/45lbs x8

Volume: 5 sets, 6 reps - 80% of the Top Set (185lbs) - Same Giant Set - NOTE: Lowered the Weight in the T-Bar to 105lbs and did 15reps

Dynamic Effort (OH Press):
55% of 1RM(205lbs) w/bands (blue minibands) - 10 sets of 3 reps

Assistance stuff:
Tríceps Cable Extension w/155lbs - 4 Rounds - 8 reps
Stretching

That’s all for today.

2 Likes

11/01/2021

New day, same good ol work

Conditioning (primer): 3 Rounds 60s work / 60s rest Max. Reps Power C&J 245lbs -

Max. Effort. Giant Sets (1RM) of:
DB Snatch 90lbs 3R+3L
Pause Deadlift (485lbs 1RM)
PullUps x10

Volume: 3 sets, 5 reps - 80% of the Top Set (375lbs) - Same Giant Set format

Dynamic Effort (Squat):
60% of 1RM(405lbs) w/bands (blue minibands) - 10 sets of 3 reps

Assistance stuff: 6 round (w/ little rest in between) - Lying T-Bar Row (Neutral Grip) (150lbs of plates) 6 reps w/pause at the top

1 Like

11.02.2021

Conditioning: 20-15-10-5 of PullUps & Dips

Max. Effort Giant Set (5RM) of:
Dead Hang Pull Ups x5
Z-Press (155lbs 5RM)
45lbs plate Shoulder Halo x8 per side
NOTE: Not a nice Day, but, have to keep on going.

Volume: 3 sets, 10 reps - 80% of Top Set (125lbs) - Same Giant Set format

Dynamic Effot (Bench Press):
60% of 1RM(315lbs) w/blue mini bands - 10 sets of 3 reps

Assistance stuff: 4 Rounds of Pylo PushUps (to bench) 10-10-10-10 - 30 sec rest

Keep. Going. Forward.

1 Like

11.03.2021

Recovery workout

10 min. Stretch
4 Rounds of: 10 min In / 5 min Out - +104F HotTub
45 min low steady cardio (walk)
10 min Foam Rolling

NOTE: Can’t run right now, my right foot is kinda broke. Have to fix that.

1 Like

11.04.2021

Max. Effort Giant Set (3RM) of:
Burpees x5
Front Squat (325lbs 3RM)
Hanging Leg Raises w/pause at top x5
NOTE: Felt good today.

Volume: 4 sets, 6 reps - 80% of top set (255lbs)

Dynamic Effort (Deadlift):
60% of 1RM(545lbs) w/blue mini bands - 10 sets of 3 reps

Assistance stuff: 3 Rounds of:
Sissy Squat BW 3 sets, 8reps
Leg Extension x12
Hams. Curls x10

Conditioning:
30 min Jog.

2 Likes

11.06.2021

Another week done.

Conditioning: BW Dips Ladder (1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1)

Max. Effort Giant Set (1RM) of:
Incline Bench Press (265lbs 1RM)
Lying T-Bar Row (neutral grip) w/140lbs x8
Full-Contact Twist (landmine) w/35lbs plate - 4 each side
NOTE: Tried 275lbs but fail half way up, shame.

Volume: 3 sets, 5 reps - 80% of the Top Set (215lbs) - Same Giant Set

Dynamic Effort (OH Press):
60% of 1RM(205lbs) w/bands (red minibands) - 10 sets of 3 reps

Assistance stuff:
Biceps Curls - 4 Sets (35lbs) 12-12 (25lbs) 15-15
Lateral Raises - 4 Sets (35lbs) 12-12 (25lbs) 15-15
Triceps Pushdown - 3 Sets (155lbs) 12-12-12 + Dropset (155lbs/135lbs/115lbs) 10-10-10
Skull Crushers - 4 Sets (115lbs) 12-12-12-12

Extra: 15 min Stretching

Thats all for today. Was a nice workout.

1 Like

11.07.2021

Off Day.

Went for a 3 mile walk.
Then…
20 min Stretching
10 min Preassure Points (Lower body)

1 Like

11.08.2021

Conditioning: PullUps Ladder - 10-9-8-7-6-5-4-3-2-1

Max. Effort. Giant Sets (3RM) of:
Trap Bar Deadlift (445lbs 3RM)
NOTE: First time using this bar, kinda cool, totally different feeling than deadlift.
Abs Rollouts w/pause x10

Volume: 4 sets, 6 reps - 80% of the Top Set (355lbs) - Same Giant Set format

Dynamic Effort (Squat):
65% of 1RM(405lbs) w/bands (red minibands) - 10 sets of 3 reps

Assistance stuff: 4 round of:
Lying T-Bar Row (w/90lbs plates) x16
Quad Extension x16
Back Extension (115lbs) x8

Extra: 10/15 min Foam Roller

That’s all.

1 Like

11.10.2021 (Yesterday)

Max. Effort Giant Set (1RM) of:
Dead Hang ChinUps x5
Leverage Shoulder Press (135lbs per side1RM)
45lbs plate Shoulder Halo x8 per side

Volume: 3 sets, 10 reps - 80% of Top Set (115lbs per side) - Same Giant Set format

Dynamic Effort (Bench Press):
65% of 1RM(315lbs) w/red mini bands - 10 sets of 3 reps

Assistance stuff:
4 Sets - Hammer Curls x8, 30 sec. rest
4 Sets - Biceps Curls x12, 30 sec. rest

Conditioning: 30 min Ruck.

1 Like