T Nation

Magick's Training Log v2





165lb, 4x5, 1x4 (90 second rest)

This actually felt rather easy up until the last rep, where I guess some stabilizing muscle somewhere tired out and I had a really hard time even getting the bar up in spite of attempting to push-jerk. Bar then felt like it might fall backwards. Didn’t chance the last rep.

Cleaned the first set, then power cleaned the rest with no issue either, so my pulling strength has improved too.


165lb, 1x6,3x5 (90 second rest)

Lying leg raise into hip thrust-

The hip thrust got really difficult on my core by the end. The bench went well I think. 185lb easier. Probably could have gotten another set or two of six, but didn’t want to grind anything.

DB OHP(40lb)/goblet squat(60lb)/one-arm BB row(45lb)-
2x10, 2x8, 1x6/5x10/5x10 (30 second rests)

Did the BB row as you would a DB row. This actually started to get tough near the end.

DB curl-
15lb, 5x10 (alternated between arms, 20 second rest between the third and fourth set)




I want to rebuild how I do reps with the deadlift. I spend far too much time dancing around trying to get my feet set after each rep. I think it’s a mental thing- I reset between each rep and so I waste more time as I get more tired in an attempt to recover more.

Current goal is to set the bar down, take three deep breaths and use the third breath for the brace. Danced a bit on the 315lb. Will take some time to break out of this habit.

Front squat-
155lb, 5x8 (60 second rest)

Some amount of effort is now required. Hoping that I can get to 175lb before I feel the need to reduce reps.

NG pull-up/push-up/hanging leg raise/cossack squat-

Went pretty well today.

Lat pull-down/single leg deadlift-
150lb, 3x9/3x6 (30 second rest)

The pull-downs are not improving. Cannot seem to improve beyond this weight. The deadlifts felt difficult to balance today.

Mile walk/jog at 5% incline and 3.8 speed. Jogged a quarter of a mile, walked the next quarter, jogged the next quarter, and walked the final quarter.

Either jogging this slowly is difficult, or the mere act of jogging is more difficult than walking even at the same speed.



165lb, 2x7, 1x6,1x5 (90 second rest, no pauses at top)

Originally planned on doing 4x6 "TnG"ish style, but these felt so easy that I decided to attempt 3x7 after the first set. My left leg “slipped” on the third set, and so things felt unstable enough that I decided to stop. and add another set.

BB row-
185lb, 4x5

3x10, 1x9, 1x8

Hand walk-out-

Forgot my ab-wheel, so did walk-outs instead.
195lb felt better than last week, but honestly felt feels so poor that I realized I’m ego lifting at this point. Went down to 185lb, but I think I’d be better off going down again to 175lb and trying my best to have a good upper back position.

Walk-outs started to impact my upper body, which then affected the dips.

Trap bar walks-
one 45 for one lap
two 45 for one lap
five sets of one 45 for two laps

double DB OHP-
25lb, 5x15

Now that the gym is practically empty on Saturdays, I can attempt loaded walks without worrying about colliding with someone. No idea how much the trap bar weighs, so measuring with the plates I add on. One 45 feels really easy, two 45 starts to get tough on my grip… grip is so horribly weak.

I really liked the trap bar walk, but the distance I’m walking right now is really short. Might consider going to the bigger gym nearby just so that I have the space to walk for more than 10-15 seconds.

DB curl-
15lb, 4x12, alternating between each arms


Double DB OHP/squat-
15/20/25/35/40/45/50/40/35/25/15lbx5 (30 second rests)

The DB squats feel better than before- could actually manage to keep stable on the heavier weights. Got pretty tough keeping my chest up during the 45/50lb though- left side kept collapsing in.

ten rounds of-
Burpee chin-upx5/Med ball overhead throw(10lb)x5/DB suitcase carry(15lb) one lap with each arm.

Burpee chin-ups didn’t challenge me as much as I expected because I simply couldn’t move fast enough. Had a hard time timing the transition from the jump to the chin-up. I did a mini-jump after I got off the push-up position, then did another jump to grab the handles and do a chin-up most of the time. Got a bit more used to it as I went along, but never moved at a fast enough pace.

Did the overhead throws instead of slams because I realized slams might get too noisy.

Did the suitcase carry to get some anti-rotation stuff going on since I have imbalances there. Used very light weight so that I can focus on form.



295lb, 4x4, 1x3, 1x2 (90 second rest)

Didn’t go as well as I hoped. Didn’t really start feeling heavy and slow until the fourth set.

285lb, 5x5 (TnG, hook grip, 60 second rest)

NG pull-up/push-up/hanging leg raise/front lunge-




Well that felt easy.

Power clean and OHP(135lb)/DB row(95lb)/ab-wheel roll-out-
5x4/5x5/5x8 (90 second rest)

Wasn’t dipping to catch the bar by the end. The OHP felt solid. Form broke down on the 95lb.

+25lb, 6x5

rear-delt raise-
10lb, 10x8

30 second plank- 7 total sets

These were done in a circuit with a minute rest. Decided that I could throw planks in there without any consequence, so started doing 30 second planks during the minute rest.


Didn’t lift Weds and Thurs because I moved and had no time.


275lb, 5x5 (90 second rest)

Bar moved fast, but I expected this to be easy but it actually wasn’t…



Just cause

Pull-up/push-up/hanging leg raise/reverse lunge-

This sucked really hard. Had to take mini-rests after set three and four. Pull-ups died around set four.

Why is this so inconsistent? Was it because I did the presses today?



Power clean/push-press-
165lb, 5x1/5x5 (90 second rest)

Not sure about the power cleans today. On one hand easier and better form than last week, as I actually dipped to catch the bar, but also seemingly felt like it took more effort.

The presses felt ok. Didn’t hit the same wall as last week.

Bench press-
165lb, 2x6, 1x4, 1x5 (90 second rest)

Lying leg raise into hip thrust-

Bench felt grindy. The leg raises got pretty hard.

Trap bar walk (185lb)/one arm DB OHP/DB curl (20lb on both)-
5 sets of one lap/1x10, 4x12 on the OHP and curl
30 second planks in between each, 30 second rest afterwards

Too easy to be called conditioning. More like a bunch of assistance stuff rolled into a circuit. I went with one lap for the walks because I worried about my grip dying, but it turns out that grip felt fine.


Did some beginner’s yoga stuff that I found on Youtube and then 60 burpees so that I am warmed up to shower- the boiler doesn’t work ATM so I get to shower in rather cold water.

Uh… the burpees worked too well. I am sweating some ten minutes after the shower and I am getting sweaty right now.

I planned on doing 50 burpees originally, but then did 10 more because these felt a lot easier than I remember them being and I didn’t feel warm enough after the 50. Rep 51-60 got considerably more difficult than 41-50, but I don’t know if that’s because I had turned my brain off at that point and didn’t want to do anymore work or because the new gassing point is 60. Original gassing point was ~30-40ish.

~3 minutes passed for those 50, which is really fast for me. I normally took like 12 minutes to do the 100 burpee challenge. I think I can do the 100 in under 8 minutes now. Either that or I get to 61-70 and I gas hard and take 7+minutes to do 30 reps.



225lb, 5x5 (30 second rest)

Trying something new that I’ll hopefully stick to. 295lbx6 felt pretty good- muscle fatigue in the weak spots of my upper and lower back stopped me, but I think I could have done another rep if I was in the power rack and knew that I could ditch if necessary.

225lb started to get really tough around the third set. Legs felt fine- the speed felt consistent through all five sets. The rest of my body started to get really fatigued though. It’s been a while since I’ve felt my fore-arm and core get this fatigued from squatting.

Took a three minute rest so that my fore-arms felt recovered.

225lb, 5x5 (45 second rest)

Did everything except 335lb with double overhand, which I did with hook grip. Grip felt a bit shaky on 275lb. 335lb felt super easy. 225lb felt easy until the fourth set, when grip started to tire out.

Pull-up/push-up/hanging leg raise/cossack squat-
3x5, 2x4/5x5/5x3/5x5

I think I get why this gets so exhausting some times- my core strength is bad and all of these stress core strength. Just got to keep at it.

Lat pull-down/single leg deadlift-
165lb, 6/5/5/, inconsistent reps with the deadlift but attempted 3x7

Mile walk at 6% incline and 3.8 speed.




Power clean and OHP/BB row-
135lb, 5x4/5x5(90 second rest)

This felt miserable. Kept catching the bar badly and some of these were really just reverse curling than a real clean. The OHP felt very difficult- had to use leg drive for the last rep of set 2-4, though I decided to man up and pretty much brute-forced all four reps of the last set though.

Lifted at a gym near work today. Horrible gym- the plates all looked heavily worn down (they appear to be rubber coated plates). No air flow in the free-weight section, so felt miserable. I am tempted to say that this went so bad because the plates sucked and the lack of air-flow fucked with me.

No DBs, so went with BB rows.


Rear lateral raise-
10lb, 3x8
5lb, 7x8

4 sets of 35 second, 3 sets of 30 second, 3 sets of 35 second.

Rested for the remainder of the minute for each of those sets


BB curl-

I hate this gym. I am never coming here again.



275lb, 3x6, 1x4 (90 second rest)

I thought I loaded 295lb, but I grabbed the 35lb plates instead of the 25lb. This gym had those big rubber bumper plate “lites” and I got the colors confused. I got really confused with how difficult the “295lb” felt and racked after two reps.

That being said… easiest 315lb I’ve ever done. I totally would have gone for the triple if I knew I had 315lb on there.

Anyways, I think going up by 50lb shocked me a bit, hence the poor result on the 275lb. That’s ok.

Mixed grip from 275lb.

I couldn’t resist deadlifting with these plates. I haven’t deadlifted with non-hex plates in like 3 years.

These felt easy. 135/225/275/315lb felt weightless. 405lb felt like 315lb would with hex plates.

My hamstrings actually got engaged! I actually felt them after the 365lb and 405lb.

Freaking amazing. I hope to go for big PRs next week. I will spend this Friday getting used to deadlifting properly again. If what I felt today holds true, then a 495lb+ deadlift will happen before August.

Pull-up/push-up/hanging leg raise/forward lunge-
2x5, 2x4, 1x3/5x5/5x3/5x5

I’m pleased with this new gym. There are technically four squat racks, though there aren’t enough plates for all of them. Hopefully it doesn’t get very crowded during the time I plan on going.



Power clean/Push-press-
165lb, 5x2/5x5(90 second rest)

Everything felt pretty good.

165lb, 2x5, 1x4, 1x5, 1x3 (90 second rest, first two sets done with the pauses at top)

… The bench’s padding had literally shifted so that it sinks in at the butt and the trap/upper back. This felt really weird. Decided not to push anything just in case.

DB bench/DB row/lying leg raise into hip thrust-
45/50/55/60/65/70/75lbx5, 7x5

Planned on going back down once I hit a difficult set of 5, but I ran out of time.



135/225/275/315lbxuh… 1-3 reps of multiple sets
315lb, 8x3 (45 second rest)

Lower back couldn’t handle the weight on 455lb.

Front squat-
165lb, 3x8 (90 second rest)

Pull-up/cycle between forward lunge, reverse lunge, cossack squat/plank-
10x3/10x5/10x 30 second, 30 second rest after the plank

Focused on form on the pull-ups. Felt easy.

Mile walk/jog at 5% incline and 3.8 speed. Jogged .35, walked .15, jogged .35, walked .15.

A lot easier.



155lb, 3x7 (90 second rest)

Went well.

BB row-

BB row(165lb)/dip/ab-wheel roll-out-
5x6/1x10, 1x9, 3x8/5x8 (90 second rest)

Dips didn’t go very well.

Trap bar walk(185lb)/one-arm DB OHP(25lb)/DB curl(20lb)-
5 sets of one lap/5x10/5x12 (30 second rest)

The walks started to get tiring. I thinking having less rest + deadlifting for some volume yesterday are the reasons.

Trap bar deadlift-
135lb, 5x5 (20 second rest)

Just because

BB curl-
45lb, 1x35, 1x15



225lb, 5x5 (20 second rest)

The 295lb felt fine.
The 225lb didn’t kill me as badly as last week, or so I thought…

275lbx4 (TnG)

Grip felt dead. Hook grip failed on 365lb and I had nothing left on the 275lb. Failed ultimately because of grip but I gave up because my legs didn’t have much left.

Pull-up/push-up/hanging leg raise/cossack squat-
2x5, 2x4, 1x3/5x5/2x4, 3x3/5x5


Lat pull-down-
165lb, 1x5, 1x4
150lb, 1x5

Upper body tired too.

Mile walk at 6% incline and 4.0 speed for .3 of a mile, then the rest with 3.8

Legs dead.

Beat myself up too much on the squats.



OHP(135lb)/DB row(90lb)/kneeling ab-wheel roll-out-
5x5/5x5/5x8(90 second rest)

Last two reps were push-presses. The big DBs here have bigger grips than what I’m used to, so grip got a good workout.

Very pleased with this.

Dip/rear lateral raise(10lb)/plank-
10x5/2x10, 1x6, 3x8, 4x10(or something like that)/10x 30 second (30 second rest)

one arm DB OHP/DB curl-
25lb, 5x10 (45 second rest)

Felt great today.



275lb, 4x6 (90 second rest)

Felt like solid effort. 315lb did not feel difficult. Big grind on the last rep of 275lb.

Clean grip reverse lunge-
95lb, 3x5 (60 second rest)

Legs didn’t have much left.

Pull-up/single leg deadlift/alternating between plank and downward dog-
10x4/10x5/10x 30 second (30 second rest)

Pull-ups started to get a tiny bit difficult near the end. I wanted to do some form of step-ups, but couldn’t find a platform to do them. Legs didn’t move well on the deadlifts anyhow, so probably a good thing that I couldn’t find a platform.

I like this conceptually- Active rest and I can work in various static positions that I wouldn’t be doing elsewhere normally. Ideally I work up to doing this for the full minute.


I think my back rounds on 405lb. Honestly did this as an ego thing.

I got pissed off needlessly in the gym today. Waited a good 40 minutes for an ass to finish “squatting”. I have a huge pet peeve against so-called powerlifters who take ridiculously long rest periods while doing hardly any work.

I wouldn’t mind it if it’s people who are actually strong- like they’re lifting 405lb+ for reps and they want to be fresh for each attempt.

I get angry if they’re squatting 135lb with a stance width that probably only geared lifters would use. Then they pop the belt off as if they’ve just done something incredible.

Fuck belts. I honestly believe most people who lift with belts at large commercial gyms do it cause they think it just makes them look cool. They don’t even make them tight enough to be useful- they just slap that thing on as if the mere act of putting it on is enough.




Clean and push-press-
175lb, 5x1/1x4, 1x5, 3x3(90 second rest)

Not sure why I failed the 155lb. I am guessing that I didn’t start the movement right, cause the bar never felt like it went anywhere.

Cleans feel good. I need to pay attention to how I initiate the movement now that I have circle plates- I’ve found myself unknowingly rolling the bar and getting it close to my shins on the warm-up. Stopped doing that around 155lb, but something I need to pay attention to.

These all felt like real push-presses, which is a plus. The minus is that I seemed to have lost all ability to even attempt a jerk.

Bench press-

Super long grind on last rep of 185lb. I think it literally took me like 5+ seconds to grind that thing up.

All the benches here appear to be messed up.

DB bench-
75lb, 4x6 (60 second rest)

Lying leg raise into hip thrust-

Did a dragon flag for a set of three somewhere in there- felt hard.

Rear delt raise-
15lb, 4x10

55lb, 1x25, 2x15

DB curl-
20lb, 3x15, 1x10



135lb, 5-6x3
335lb, 3x5 (90 second rest)

Planned on doing triples up to 405lb, but things got too grindy on the second rep and I felt like I should have stopped at 375lb to begin with. Wanted to do more sets with 335lb but I scratched my shin…

Front squat-
175lb, 3x8 (60 second rest)

Pull-up/push-up/hanging leg raise/various lunge and cossack squats-

Mile jog and walk at 5% incline. 4.0 speed for the jogs, 3.8 speed for the walks. .25/.25/.25/.25