T Nation

Lord Humongous training log: 2018: A Strength Odyssey

t-ransformation2018

#1

IMG_1586

This thread is going to be a random mixture of Spuds Mackenzie and squatting 4x a week, and will eventually be my t-ransformation log. After following programs for a long time I’m changing my approach for a while and pretty much just going in and doing whatever I want, which, for right now, is lots of squatting (back, front, occasional leg press) and some kind pressing every workout, assistance work fills in the gaps.


#2

Excited to see the results.


#3

Yesterday, 11/8

Front squat:
135x5
155x5
185x3
225x2
245x1

Back squat:
275x5
315x3
345x1
355x1
365x1
375x1 @9.5 (shoulda stopped at 365, but wanted the PR)

Push Press:
135x5
155x5
185x1 @9

Finished with some lateral raises superset w/ front raises


#4

Today: 11/7

Front squats:
135x8
155x5
185x3
225x3 @8.5

Back squat:
275x5
315x5 @9
185x20 (fuck)

Close grip bench:
135x8
185x5
225x5 @8
185x10 @9

Chest supported t-bar row 4x12

Finished with BB curls and lateral raises


#5

Good to have you following along Duke


#6

Gotta go to work today, so no gym. I’m following the 5/2 for fat loss diet and will be doing a fast day. I’m doing two 600 cal meals instead of 400 so I can use it as another variable to cut back later on to keep progress moving


#7

11/9

Good but light session today. Im paying for that 20 rep set the other day and had my lower back feeling a little cranky during squats and Push Press today

Front squat:
135x5
185x3
225x1 @8

Back Squat:
225x5
275x3
315x1 @7

Push Press:
135x5
135x5.
135x8 @8

SS with:

T-bar row: (1x45lb plate, 1x25lb plate)
2x15
1x20

Finished with cable curl and tri pushdown superset, and lateral raises


#8

11/10

IMG_1587

WOOT WOOT! Taking it easy yesterday paid dividends today.

Back squat:
135x10
185x5
225x5
275x5
315x1
335x1
345x1
365x1@8 (gave myself red light cuz I didn’t know if I hit depth)
385x1@9 (10 lb all time PR with no wraps, and felt easier than 375 did)

Close Grip bench:
135x10
185x5
205x3
225x3
245x3 @9

SS with

T-bar rows: (2 45lb plates)
3x12

No real assistance today. Just did about 150 band pull aparts during warm up and benching


#9

I’ll be following along


#10

Congrats on the PR man. Keep it up.


#11

Hey man, thanks


#12

No gym yesterday, today, or tomorrow. Spent yesterday with the family and am going in to work a 48 hr shift. Back at it Wednesday. Will probably just do some push ups and sit ups while at work


#13

Back at it again today. Feeling like crap after a 48 hr shift and have a little tweak in my mid-back, but my right knee feels a lot better from the few days off squats. It hasn’t been hurting, I’m just pretty sure my patellar tendon isn’t tracking right. For a few months there’s been lots of creaking and popping when I walk and I. Am feel it clicking over another tendon behind my knee cap. Will definitely be keeping an eye on this.


#14

IMG_1593

BOOOOOOOM

11/15/17

Back squats:
135x10
185x5
225x5
275x1
315x1
335x1
355x1
365x1
385x1
395x1
405x1 !!! @9.5 (20lb all time PR with no wraps)

Thought I was gonna have a light session, but I just felt it and couldn’t pass up a great day. 385 went up like butter. 395 felt a little shaky, but I knew I could dial it in and get more. 405 piece of cake, hit depth and felt like I could have put another 5-10lbs up. This was originally my goal for end of January, so now I have to reassess. Might see how close my wrapped squat is to 455 and attack that. Or a 315lb front squat. Decisions decision…


#15

Nutrition:

Pre/intra-workout:
1 scoop plazma

Post workout:
2 scoops protein
Shredded steak with cheese and 2 eggs on wheat
flatbread

Lunch:
Catelloni with alfredo sauce, chicken, sausage, and cheese

Dinner:
10oz of steelhead trout
Halo top ice cream (280 calories a freaking pint, 20g protein)
1 1/2(cooked) cups rice
Totals:
Calories: 2975
Protein: 240
Carb: 280
Fat: 100

Went over my target calories by a couple hundred, but what the fuck ever, I wanted it today lol. Gonna tighten up and cut it down tomorrow


#16

Congrats on the pr!


#17

Thanks man


#18

11/16

Very average day today.

Front squats:
135x5
185x5
225x5 @8.5
245x1
265x1@9 (slow and shaky on the way down, easy and fast on the way up. Could have hit 275, but called it)

Pus Press:
135x5
155x3
185x1@9.5(slow and shitty???)

Military Press: 95x3x10,10,12(amrap)
SS w/
T-bar rows: 2 plates x3x12,12, 20(amrap)

Nothing felt super great today, but nothing felt shitty either. Guess I canf complain that my pressing has been stable and my rowing has actually improved considering the shit tone of training resources I’ve put into squatting lately. Now that I added like 30 lbs to my squat in a damn month I think I’ll let up on the throttle a little. Still try to squat most workouts, but keep the intensity down and stop pushing for huge PRs every single workout. Might try to see how long it takes me to finally hit three plates on bench since that’s one of the last milestones Ive set for myself that I haven’t been able to accomplish yet (5 plate DL, 4 plate squat, 3 plate bench, 2 plate push Press and incline) I’m a lot closer to a 3 plate bench than a 5 plate deadlift so I think that’s my target lol. Everything else is checked off


#19

11/16 Nutrition:
Just gonna put up the planned eating for today. Just finished post workout.

Pre/intra:
1 scoop plazma
10g creatine

Post:
2 scoop protein
1 banana with some peanut butter

Lunch:
Same pasta and yesterday
1 scoop protein

Snack:
1 Atkins lasagna (410cals p:39 f:23 c:11)

Dinner:
10oz sirloin

Totals:
Cals: 2500
Pro: 225
Fat:110
Carb: 155


#20

What does the @9 or @9.5 indicate?