T Nation

Let's See What Happens.

Lame name, I know.

My name is Brady. I’ve been lifting on and off for the past 3 years, most of which not being intelligent. I have competed in the UPA twice, totaling 1080 and 1200 as a teen, both at 181.
I do my own programming, which might be a bad idea. However, I like to experiment and see what works. I’m having fun.

Now I’m at college, in my first semester. Things are a little hectic. This log is to help keep me on track with training and diet. Hopefully when I screw up i’ll be mocked, and will be shamed into doing better.
Current Maxes are
475 Back Squat, Belt
335 Bench, 2 ct. pause with wrist wraps
520 Deadlift, belt

Current split is something like this:
Day 1
Bench: working up to a 1RM, 3RM, or 5RM, then lowering the weight a little and trying to do 5-8 more sets of singles, triples, or fives
5x10ish pressing accessory, something compound
3-5 sets of a fly movement
3-5 sets of a tricep oriented press

Day 2
Weighted pullups: I’ve been progressing these like a main movement, working up to a top set of 5 and adding 5-10 lbs every week.
After the top set, I take off 1 plate at a time and do two sets with each weight. For example, yesterday’s went like this
bwx10
25x10
50x8
75x5
100x5
75x8,6
50x12,9
25x12,12
bwxfailure
a lot of pullups, but i’ve liked it so far
Shrug Variation: 3 high rep sets, 2-3 lower rep sets
Rowing Variation: 3-5 sets
Curl variation: 4-6 sets with a superset here and there

Day 3
BTN push press: ramped to a 1RM
Normal push press: i’ll take some weight off from the BTN push press, and do 3-5 sets of 8-10
Laterals: 3 sets heavier, 3 sets lighter

Day 4
High Pull or SGHP or Deadlift variation: work up to a 1RM, 3 RM, 5 RM, drop weight a bit and do some back off sets
5x10 SLDL
Shrug Variation: 4ish sets
100 pullups and 150 dips, back and forth between the two till done.
Various arm work, no more than 10 sets

On top of this, I am helping with an exercise study, which has me squatting 3 times a week and various percentages, rest times, and reps. That will be done with in about 2 weeks.
When that is over, i’ll have a day like this

Back Squat 1RM, 3RM, or 5 RM, then back off sets
Front Squat 5x10
Lunge or Leg Press or something Quad Oriented 5x a bunch
Hamstring Curl 5-8x a bunch
Maybe some calf work

Also, day 4 would have a squatting variation.
I position these days based on feel, and they do not always go according to plan. I like having the freedom. Sometimes I may have another pullup/back day, based on feel. Just depends on soreness and progress.

I’ll do my best to keep the log updated. I have overhead pressing tonight, so that’ll be fun. I’ll put up some progress pictures as well.


About 6 ft tall and 185 lbs
Front


Back

Side


legs

Good OHP day today.
Went with a girl today, so that made me good for a PR hahah, had to show off.

Warm-up:
Dislocates, 100 band pull aparts, 20 pullups

Push Press:
Barx10
95x10
135x5
185x5
205x1
225x1
245x1 PR, dropped the bar (not bumper plates), looked like a fool. attempt to show off failed

Seated DB press
4x10 with 60’s

Dips
BWx30,28,25,20,20

Toes-to-Bar
3x12

Tricep Rope Pushdown SS Cross Body Hammer Curl
5x15, 12 w/50’s

Felt good. Not super stable with the PR, but I got it up. Need some holds and rep work with overhead to feel more sure of myself.

Back today. Good amount of work, pretty beat up after

Weighted Pullups
BWx10
BWx10
35x5
70x5
105x4.6 so close
45x15
BWx10, 8, 6 switching grip. No rest between

Pendaly(ish) Rows
95x10
145x10
195x10
285x3 form was pretty sloppy, got bar to chest but a lot of leg involved
145x20

Pulldowns, Close Neutral Grip
4x10, 1x30

1 arm cable rows
3x20, no rest other than finishing the other arm

Cable curls with tricep rope
4x10

Reverse Curls SS Curls
75x12-8x3

Great pressing day today. I’ve started trying to press like Jeremy Hornstra, and letting the bar sink in. I really like it for paused work.

Bench
all reps paused for 3 count or longer
20 pull a parts between each bench set
barx30
barx30
135x5
185x5
225x3
245x1
275x1
295x1
315x1x5

265 for 20 paused reps in 10 minutes

Reverse Grip EZ Bar Incline Press (crazy name, but this is my new favorite assistance exercise)
115, 3 sets of 10
move to flat bench
115, 1 set of 22 (failure)

Triceps are DESTROYED. I’ve moved my bench grip in a little. My bar speed is better, my triceps are growing, but they have been much more sore than usual.