Magick's Training Log v2

Today-

Bench-
165lbx7
140lb, 2x10, 1x9, 2x7 (60 second rest)

My upper back feels terribly awkward on anything that starts to come close to being moderate weight.

BB row-
95/135lbx10
155lbx5
185lbx6

DB power clean(35lb)/DB OHP(35lb)/DB squat with DB at shoulder position(no idea what this is called)(35lb)/KB swing/tuck lever “swings”-
10x1/10x2/10x5/10x10/10x2

No timed rest in between.

Opted for 35lb cause the DB squat felt very unbalanced during the test reps. My body kept threatening to rotate. Should have done more than 2 reps for the OHP,

In any case, this felt very very difficult by the end. I got so tired that the KB swings had no real effort put into them by set 7.

The DB squats felt incredibly challenging because-
1-Body kept rotating to the left/my left shoulder kept collapsing. Muscle imbalances.
2- Weight gets too far out and I kept threatening to go onto my toes/did go onto my toes. This worsened as I got more tired.

I should do the DB squats as a mobility movement, it feels like good stuff.

1 Like

Today-

Deadlift-
275/315/365/405lbx1
345lb, 4x3 1x2 (60 second rest)

Ramp felt good. Grip good.
345lb didn’t feel difficult. Got some tiny tear in the portion where my left thumb connects to my hands that started bleeding. Didn’t want to bother with finishing the set.

Squat-
135/225/275/315lbx1
185lbx, 5x10/Pull-up off the power rack-5x3 (60 second rest)

The 185lb started to get rather difficult on set 4-5. I think this will be painful when I get to 205lb.

Weighted chin-up(25lb)/single leg deadlift/hanging leg raise (60 second rest)-
5x3 on everything

Did everything with a as much control that I can put into the movements.

Back extension-
3x10 (60 second rest)

Treadmill walk-
incline 7.5, speed 3.6- 15 minutes

Too easy now that my ankles are adjusting.

Today-

Clean and press/push-press-
145lb, 3x1/7x1 (60 second rest)

Switched over to push-press when the press became a grind.

I felt drained after this.

BB row-
95/135/155lbx5

BB row/weighted dip (25lb)-
175lb, 5x5/4x5, 1x4 (60 second rest)
Dips started to get grindy near the end of the sets, so didn’t bother finishing all reps.

Tuck lever-
4x2 or something (60 second rest)

Attempting to do these properly put a great deal of strain on my upper body.

BB curl-
50lb, 5x10 (30 second rest)

And done. Too drained and sleepy to do anything besides what I deem essential for the day.

pull-up/chin-up-
5x5/5x5

push-up-
10x10

DB squat(10lb dbs)-
10x15

50 second rests. Did set 1-4 with controlled reps on everything. This got tough from set 6/7. The dbs started tiring my shoulder out, which made the pull-ups and push-ups feel difficult.

Squat-
135/195/235/275/315lbx1
275lbx8

Legs did not recover from yesterday. 315lb felt tougher than normal and the 275lb didn’t feel as clean as they should have. Oh well.

Clean grip reverse lunge-
105lb, 4x5 (90 second rest)

This sucked.

TnG deadlift-
135/225/275/335lbx1
225lb, 5x10 (60 second rest)

Ramp felt easy. 225lb felt a lot easier than I thought it would be. Blitzed through first three sets, had to pause for tiny bits on the last two sets but mainly to make sure I don’t mess anything up. Hook grip felt effortless, which I find pretty encouraging.

Weighted chin-up(25lb)/goblet squat(50lb)/hanging leg raise(60 second rest)-
5x3/5x5/5x4

Pauses at top of bottom of set 1-3 on chin-up.

Back extension-
3x10

No walk today because I couldn’t find an unused treadmill. I’ll walk on Weds.

1 Like

Forgot to log-

OHP/DB row(90 second rest)-
135lb, 5x3
90lb, 5x5

Last rep of OHP a push-press. Rows felt fine.

BB row-
95lbx10
135/155/185lbx5

BB row/dip (60 second rest)-
135lb, 5x6
5x8

DB snatch(60lb)/DB push-press(60lb)/goblet squat(60lb)/KB swing(24kg)/tuck lever-
10x1/10x2/10x5/10x5/10x2

These are miserable

One-arm DB curl-
10lb, 5x10

Alternated between arms.

Today

I’ve been getting poor sleep recently due to idiocy on my part. That has led me to feel extremely tired throughout the day until I get to about 10 minutes from lifting, when I guess various things cause me to feel more alert.

Regardless, I feel tired.

Squat-
135/195/235/275/315lbx1
285lb, 2x5, 3x3 (90 second rest)

The second set started to feel slow, so I went to triples. The triples themselves felt fine.

Not sure why I did this honestly. I guess I didn’t want to deal with doing reps.

Clean grip reverse lunge-
45lb, 5x10 (90 second rest)

This sucked.

Pull-up-
4x7, 1x6

Modified single leg squat-
3x5

Assisted single leg squat-
2x5

Kneeling ab-wheel rollout-
5x5

60 second rests. The modified single leg squats are feeling better- I think I am more upright and it is easier to keep my legs straight while descending, so mobility must have improved a bit.

The assisted single leg felt difficult while on my right leg. Felt difficult to keep my body straight and a lot of tightness in my shoulder going straight down to my hip. This doesn’t seem to exist when I do the rep while on my left leg. I need to consider the possibility that I’m not straight at all while on my left leg.

Good morning-
45lb, 3x10

No real reason.

2 Likes

Today-

Clean and push-press/push-jerk-
155lb, 8x1 clean and 3 press, 2x1 clean and 3 jerk (60 second rest)

Wanted to do push-presses for all of them, but shoulders tired out to the point that finishing the movement with a press wasn’t an option anymore.

Cleans felt effortless. Push-press felt good for first five sets, then started to become a little “jerky”.

DB bench/double DB row/leg raise into leg thrust (30 second rest)
45/55/60/70/80lbx5 for the bench and row
5x10 for the leg raise

Simple superset with just enough rest to allow me to push the weights a bit. 80lbx5 felt a bit difficult for the bench. It honestly felt difficult for the row.

And that was it. Not much time today.

1 Like

Today

Deadlift-
275/315/365/405lbx1
345lb, 5x3 (one minute rest)

Not difficult, but I really need to practice spending some at the lockout position instead of going down the moment I feel that I hit it. I’m sure this will get more difficult if I do this.

Squat-
135/225/275lbx1

Front squat-
135/185/225lbx1
95lb, 5x10/ pull-up off rack 5x3 (60 second rest)

275lb felt heavy! That sapped all intent of doing 195lb for 5x10. Switching over to front squats instead.

I want to learn how to kip, or more accurately start learning how to incorporate my hips into the pull-up so that I can eventually move onto doing muscle-ups, so these weren’t strict pull-ups. Tried to be more explosive instead.

Weighted chin-up(25lb)/single leg deadlift/hanging leg raise(one minute rest)-
5x4 on everything.

I can now fight to keep my balance on the deadlift. Actually spent some time just jumping around on one foot so that I can regain my balance on many of these reps.

Did more kipping practice afterwards. Kipping feels hard- it makes me use my back in a manner that I am totally not accustomed too. May have to spend several minutes everyday just trying to kip properly.

1 Like

Today

OHP-
135lb, 1/3/2 (90 second rest)

No good today. Honestly surprised at how horribly this went.

BB row-
95lbx10
135/155lbx5

BB row/weighted dip(90 second rest)-
185lb, 5x5
25lb, 5x5

DB clean(25lbs)/press(25lbs)/squat(25lbs)/KB swing(24kg)/TRX row/tuck lever-
10x1/10x5/10x5/10x5/10x5/10x1

Breathing heavy by the end but didn’t feel as bad as I’ve done with rest. The squats felt better with 25lb- light enough that the stability only started to become an issue from set 7. I do need to focus on keeping the left DB up and on my shoulders.

I realized that I grabbed a 25lb and a 22.5lb DB when I went back to return them. I didn’t notice the difference.

BB row/BTN press(30 second rest)-
45lb, 5x10

Yesterday-

pull-up/chin-up-
6x5/4x5
push-up-
10x10
bw squat-
10x15

40 second rests. Did not control reps. Pull-ups started fatiguing badly from set 6, so ROM got quite small.

Today-

Squat-
135/195/235/275/315lbx1
275lbx10

I planned on going with 11+ reps, but the weight started to slide around a bit on 9 and 10. Probably could have willed myself to do 2 more reps, so about the same as the last time I did this.

TnG deadlift-
235lb, 5x10 (60 second rest)

This felt tough. The squats affected me a lot. Even the warm-up 135lb felt tough.

Weighted chin-up(25lb)/DB reverse lunge(50lb DB)/hanging leg raise(60 second rest)-
5x4/5x5/5x4

Tired

Back extension-
3x12

Mobility in my hip going down to my ankles appears to be improving on my left feet- heels touch the platform more easily.

1 Like

Today-

Clean and push-press-
155lbx1

Clean and OHP/DB row (90 second rest)-
135lb, 5x1/5x4
90lb, 5x5

Yay. First three sets felt smooth. A bit of leg-drive on the last rep of set four. Set five felt smooth but possibly leg-drive near the end.

90lb rows feel easy.

BB row-
95/135/155/185lbx5

BB row(more upright)/dip (60 second rest)
135lb, 5x5
3x9, 1x7, 1x6

BTN press/BB curl-
45lb, 5x10 (30 second rest)

1 Like

Today

Squat-
135/195/235/275/315lbx1
295lb, 1x5, 3x3, 1x2 (90 second rest)

Good stuff. The last rep of 5 felt tough. Would have done 4x3 if I was in the squat rack, but didn’t want to risk failing a rep.

Clean grip reverse lunge-
45lb, 5x10 (60 second rest)

This got tiring.

Pull-up/push-up/single leg deadlift/kneeling ab-wheel rollouts (60 second rest)-
2x7, 3x5/5x12/5x3/5x5

I give up on pull-ups for now. Weighted chin-ups and lat pull-downs from here on out with pull-ups on weekends for that conditioningesque work.

Today

Bench-
95/115/135/155/175lbx1
135lb, 8/8/9 (90 second rest)

Also giving up on bench. Just going to do a double progression method and not care whether it actually progresses or not. Thinking I’m better off doing this than not, and the double progression method requires no thought.

Clean and push-press/push-jerk
155lb, 8x3/2x3

The push-presses didn’t feel as clean as last week’s. The push-jerks felt strong. Cleaning felt like a chore.

DB bench(40lb)/double DB row(40lb)/lying leg raise into hip thrust-
5x15/5x15/5x12 (30 second rest)

Abs felt dead by the end.

1 Like

Ugh, today.

Deadlift-
275/315/365/405lbx1
315lbx2

405lb tore my left thumb up a bit; the bar rotated against the flesh. I decided to chance it and went for 315lb, which resulted in bleeding.

I really need to work on my hook grip technique, and also need to stop tiring my grip the day before I deadlift.

Front squat-
95/135/155/185/205/225lbx1

Front squat/Pull-up off rack-
105lb, 5x10/5x3 (60 second rest)

I squat in front of a mirror, and I can clearly see that my hip and knee positioning gets a bit whacky and off when I front squat. I’m going to stick to this weight and try to fix it for the next couple of weeks.

I really like doing pull-ups off the rack. Doing a sort of kip/using my hip becomes a lot easier since I’m not making a full grip around a bar AND my body tends to be further away compared to when I use a pull-up bar. These felt felt pretty easy; hopefully it continues to get better, and I may start doing singles and doubles of these in every squat session if I happen to be in that rack.

Weighted chin-up(25lb)/modified single-leg squat/hanging leg raise(90 second rest)-
5x4/5x5/5x4

Lat pull-down-
120lb, 3x10 (45 sec rest?)

As much ROM as I can and short pauses at top and bottom.

Back extension-
3x12 (45 sec rest?)

Single leg deadlift-
eh, 4-5x5?

Modified single leg squat-
2x5?

I realized that I don’t have to spend time standing around after the sets of the lat pull-downs and the back extension, and so did those single-leg stuff. I don’t remember when I did which.

2 Likes

Today

OHP-
135lb, 3x3 (60 second rest)

Failed a rep on the fourth set and did a push-press just to make myself feel better. First two sets felt great; tired out by the third and fourth.

Deadlift-
275/315/365lbx1
315lbx12

Felt like I didn’t do shit yesterday, so did some deadlifts. Mixed grip. Kept going with 315lb until it started to feel tiring, so not a true AMRAP. Didn’t want to tire myself out before the real lifting of the day.

BB row-
135/155lbx5

BB row/weighted dip(25lb)-
185lb, 5x5/4x5, 1x6 (90 second rest)

Last rep of dip a big grind. The rest were ok. Rows felt fine.

Bench press-
95/135/155lbx5
95lb, 3x12 (60 second rest)

Did these with short pauses at top and bottom. Just for more volume.

Double DB clean and mish-mash of press and push-press(35lb)/goblet squat(50lb)/KB swing(24kg)/TRX row/hanging knee raise-
5x10/5x10/5x10/5x10/5x5

No timed rest. Thoroughly exhausted by the end.

1 Like

Yesterday-

pull-up/chin-up-
6x5/4x5
push-up-
10x10
bw squat-
10x15

50 second rests. I don’t fatigue with this rest, so stick with this for now.

Today felt awesome-

Squat-
135/195/235/285/325lbx1
285lbx8

I’ve rewatched a bunch of Alpha’s videos on Youtube recently and focused particularly on the one regarding good bracing.

I don’t brace very well, nor do I pay all that much attention to it. I decided to pay attention to it today, and every big lift I did today felt really easy. 325lb felt easy. 285lb felt weightless as far as impact on my legs. I stopped only because my upper back started to feel tired and my form started to degrade as a result. I spent a lot longer than I usually do on the 285lb because I spent so much time trying to get a good breath between each rep.

So-

Brace better!
Learn to get a good brace in a short period of time, or just get your upper back stronger and more stable on the squat.

Deadlift-
275/315/365/405lbx1(mixed grip)

TnG deadlift-
245lb, 5x6 (60 second rest, hook grip)

All easy. 405lb is a grip PR since I did it with no chalk.
I wanted to work on holding my breath again, so did less reps on the 245lb. Also easy, and I managed to hold my breath through all of them.

I need to get better mentally at these. I can go without needing to take time to collect myself on the squat, all the way up to what should be an 85-90%, the target weight I typically ramp up to. 405lb should also be a 85% now, but I need to take 20-30 second between each ramp rep to actually make myself feel ready. It’s a waste of time.

Weighted chin-up(25lb)/goblet reverse lunge(50lb)/hanging leg raise-
2x5, 3x4/5x5/5x5 (60 second rest)

Lat pull-down/modified single leg squat(45 second rest)-
120lb, 3x11/3x5

Back extension/cossack squat(45 second rest)-
3x12/3x5

Also need to stop spending rest times between these movements. None of them are really difficult enough to warrant that much rest. I think it’s just mental weakness on my part saying that I need some rest when I don’t consider it a conditioning movement.

Treadmill walk-
15 min-10% incline, 3.0 speed

Boring.

1 Like

Today-

Clean and push-press-
155lbx1

OHP/DB row (90 second rest)-
135lb, 4x4, 1x3
90lb, 5x5

BB row/dip (60 second rest)-
155lb, 5x5/2x9, 2x8, 1x5

BB curl(30 second rest)
45lb, 1x35, 1x15

I had brain fog the entire day and then started to feel very hungry as I drove to the gym. Body moved poorly and the warm-up complex + the warm-up cleans all felt bad. Just did what I could as I kept getting more and more tired. I’m happy that I got 4x4 on the 135lb today.

1 Like

Today

Squat-
135/205/245/285lbx1
315lb, 1x3, 3x2, 1x1 (90 second rest)

Disappointing effort, but in hindsight I realize I jumped the gun by going from 295lb for to 315lb when doing 295lb for triples weren’t easy.

The leg strength is there- the problem seems that my joints aren’t used to moving relatively heavier weight. My right knee bugged me.

Might have to spend some time doing 5x5 with 80% and longer rest period and work to reduce that down before I start doing stuff with 85%. Or just never rep 85% because I’m honestly not sure how useful that is for a hobbyist.

Edit-That all being said, this never felt difficult at all. Huge difference from the previous times when I repped 315, where my joints felt a bit achy afterwards. Did a single on the last set because I suddenly lost tightness as I descended and bounced out. Startled me and I decided not to go for another rep.

Barbell clean grip reverse lunge-
65lb, 5x10 (60 second rest)

Things suddenly felt a lot more difficult from set three onward.

Lat pull-down-
120/135/155/180lbx5
205lbx3
180lb, 5/6/5

Or something like that.

Single leg deadlift-
3x5

And that was it.

2 Likes

Yesterday-

Bench-
95/115/135/155/175lbx1
135lb, 3x10 (90 second rest)

Clean and push-press-
155lb, 10x1/1x1, 9x3

Bad positioning or some such on first set. None of them were really push-jerks.

DB bench/double DB row/dragon flag negative, “partial” dragon flags (30 second rest)-
50lb, 1x5, 65lb,1x5, 70lb, 3x5/3x3 negatives and 2x3 “partial”.

By partial I mean that my leg and hip weren’t perfectly straight as I got off the bench, but trying my best.

Abs felt dead by the end of that.

1 Like