T Nation

Magick's Training Log v2


#401

Today

Deadlift-
275/315/365/405lbx1
335lbx15

All mixed grip. Kept going with the 335lb until the reps started slowing down and becoming grindy. I need to stop dancing needlessly and set my foot faster between each reset.

Front squat-
135/155/185/205/225lbx1
115lb, 5x10

Pull-up off power rack-
11x3 or something. A set for every front squat set I did.

Weighted chin-up(25lb)/modified single leg squat/hanging leg raise(60 second rest)-
1x5, 3x4, 1x3/5x5/5x5

Back extension-
3x10

Single leg deadlift/cossack squat-
1x5/1x5, 1x2

Some muscle in my leg felt painful during the cossack squats, so didn’t bother finishing the set.


#402

Today

Bench press-
95/135/155/175lbx1
145lb, 7/7/11 (90 second rest)

BB row-
45lb, 2x10
95lbx10
135/155lbx5
185lb, 5x6 (90 second rest)

Dip-
11x5, supersetted them with the BB rows

The rows started to get strenuous on the back, so good weight and reps.

DB OHP(35lb)/goblet squat(50lb)/kettlebell swing(24kg)/TRX row/Kneeling ab-wheel rollout-
5x10/5x10/5x10/5x10/5x5

Got tired but nowhere near as much as last week. Probably combination of not cleaning every OHP rep + slight improvement in conditioning.

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

I had an epiphany regarding my physique. My shoulders are puny in relation to my back and my gut. It makes me look weird.

So I’m going to be dumb and start doing a bunch of fluff for my rear and middle delt with 5lb DBs I have lying around at home. I hope to God that I do overtrain, cause otherwise I’m probably not doing enough.


#403

Today

Squat-
135/205/245/285/325lbx1
285lbx6

Head not in it. Brace nowhere near as good as last week.

Deadlift-
275/315/365lbx1
245lb, 5x7 (60 second rest)

Hook grip. Grip started slipping the moment I pulled on 365lb…

Weighted chin-up(25lb)/goblet reverse lunge(50lb)/hanging leg raise-
3x4, 2x3/5x5/5x5(60 second rest)

Slow descent and pause at bottom. Held pauses too long at the bottom and so going up wasn’t going to happen for those threes.

Lat pull-down/modified single leg squat(30sec rest)-
120lb, 3x12/3x5

Back extension(45sec rest)
3x12


#404

Ugh

Clean and push-press-
155lbx1

OHP/DB row (90 second rest)-
135lb, 5x4
90lb, 5x6

Heavy stuff is not there. I gave up trying to muscle through the reps and started using some leg drive from set three onwards. Rows felt fine.

BB row-
135lbx5
155/185lbx3

BB row/dip(60 second rest)-
135lb, 5x12
4x9, 1x6

Huge grind on the last 9, went easy on set five. In hindsight 5x12 with the row was a dumb thing to do.

Tried doing DB OHP with 40lb and my back had nothing.

Fixed-weight bar curl-
50lb, 20/20/10

Never done curls with this bar. Felt weird because the weight is a lost closer to my hands.

And that was it.


#405

No shame there. The loss is in stopping.


#406

I planned on doing five sets.


#407

Today-

Squat-
135/205/245/285/325lbx1
285lb, 4x5, 1x4 (90 second rest)

Head screwed back in. Felt fine. A bit concerned that I had the weight shifted more forward on my feet than I normally do. We’ll see what happens with that.

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

Last 3 reps from set 3 onwards felt incredibly difficult. First 5-6 reps feel fine, then every part of my body feels like it’s out of oxygen.

Pull-up/push-up/assisted single leg deadlift-
5x5/3x15, 2x10/5x5 (60 second rest)

Lat pull-down-
135lb, 3x8 (60 second rest)

The lunges wiped me out.


#408

Today-

Bench-
95/135/155/175lbx1
145lb, 3x9 (90 second rest)

Power clean and push-press/push-jerk-
155lb, 5x1, 5x5 (90 second rest)

First two sets felt like solid push-presses. Had a god-awful time trying to push-press on set three so went to push-jerks. Stabilizing the weight overhead got tough.

One arm DB bench/DB row/Dragon flag-
25/30/35/40/45lbx5, 5x2

Right hand is pretty stable, but left hand started wobbling from 35 onwards. Tried really had to make the rows be entirely upper back/scapula area. Got difficult on 45lb.

I can now actually lift off from the bench by using my core. My leg still leads, but the rep feels like it initiates from my core. The negative feels good.


#409

Wow, it wobbled? You must be gripping it really tight!


#410

Today-

Deadlift-
275/315/365/405lbx1
355lbx4

So, I had some pretty bad DOMS after Weds. It made going through the squat motion pretty miserable yesterday, and so I avoided the full clean.

DOMS felt about the same today, but since I’ve generally consider DOMS something that you fight through, I went and did the normal deadlift stuff today.

Apparently my hamstrings and hip were fucked- they basically didn’t do much on 405lb. Threw caution to the wind and attempted the 355lb. Felt pretty easy, but I was using my lower back more and more with each rep. Stopped when it became clear that my hip/hamstring weren’t contributing much and I did something to my right groin.

Chin-up/squat/hanging leg raise
2x7, 1x5/3x5/2x5, 1x1(60 second rest)

The leg raises felt strenuous on my lower back and it basically shut down on the third set, so I gave up all attempt at lifting today.

Treadmill walk-
incline-11%, speed-3.0 for 20 minutes

Hopefully lower body recovers by Monday.


#411

Today-

Bench-
95/135/155/175lbx1
145lb, 2x10, 1x6(or 7, I forget) (90 second rest)

DOMs gone and squatting felt good, so I tried deadlifting. Lower back felt weak on 225lb so I stopped.

BB row-
45lb, 1x15, 1x10,
95/135/155lbx5
185lb, 5x6 (90 second rest)

Dip-
10x6

Kneeling ab-wheel roll-out-
5x7

Gonna start doing the roll-outs with the warm-up on rows as well. This particular giant set feels easy to get through, so I may go and reduce rest for the main rowing weight as well.

DB OHP(40lb)/Inverted row/Kneeling ab-wheel roll-out-
5x5 on everything

BB curl/BTN press-
50lb, 4x12(30 second rest)


#412

Today

Squat-
135/205/245/285/325lbx1
285lbx9

Everything felt great. 285lb not terribly difficult, but things def. started to get slow from rep 7 or so.

Deadlift-
275/315/365lbx1
245lb, 5x6 (50 second rest)

Mixed grip on ramp. Hook grip on 245lb. I really want to train myself to be better at holding my breath. That failed miserably on sets of 7, so trying it with sets of 6 but with progressively shorter rest period.

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

Ugh.

Lat pull-down/single leg deadlift-
135lb, 3x8/3x3 (30 second rest)

Back extension/modified single leg squat-
3x14/2x5 (30 second rest)

Treadmill walk-
incline-11%, speed-3.0 for 15 minutes


#413

Today-

Clean and push-press-
155lbx1

Push-press feels quite easy with 155lb now.

OHP(135lb)/DB row(90lb)/Kneeling ab-wheel roll-out (90 second rest)
5x4/5x5/1x2, 1x3, 1x4, 2x5(or some such)

First three set of OHP strict. 4-5 had mixture of push-pressing with last rep being a jerk. Doing the OHP with the roll-out is interesting- my entire torso felt … something? More activated? Tired? Dunno how to put it. Made the presses feel interesting.

BB row-
135/155/185lbx5
135lb, 5x5

Dip-
8x5

Kneeling ab-wheel roll-out-
8x5

Giant set with no timed rest in between. Was not difficult. I will add +10lb to the dip next time and see what happens. I don’t think I should increase the BB row weight because of the DB rows.

One armed DB bench(30lb)/rear lateral raise(5lb)/lying leg raise-
3x15/3x15/3x10, no timed rest

DB curl-
20lb, 3x10, 1x8, 1x7.

Did first two sets with no rest, rest with 30 second rest.

Did the roll-outs without the yoga mats the gym has today because I wanted to be dumb and place undue pressure on my knees. Now they’re aching. Hopefully I won’t be as dumb next time.


#414

Today

Squat/pull-up off power-rack-
135/205/245/285/325lbx1
295lbx5
10x3 on pull-up

The pull-up did have “some” impact on 325lb and 295lb. I felt loose on 325lb and so felt like I sunk into the descent while 295lb last rep just felt weird.

Clean grip reverse lunge-
75lb, 5x7 (60 second rest)

Not interested in repeating the crippling DOMS I had last week. Going to stick to just doing 5 reps on the squat and build up on the lunges to a 5x10 for now.

Pull-up/push-up/cossack squat/hanging leg raise-
5x3/5x6/5x5/5x3, no timed rest

The order on this is bad- doing the leg raise immediately before the pull-up tires me out. Gonna do pull-up/push-up/hanging leg raise/“insert single leg variation” and see what happens.

Treadmill walk-
incline-12%, speed-3.0 for 15 minutes

Knees felt achy today. Likely because of what I did yesterday.


#415

Today-

Clean and push-press-
155lb, 5x1/5x5

Lost my balance and chose to ditch the rep and sat on my ass on the first attempt at 155lb. In a complete opposite to the back squat though, my weight appears to too much on my heels on all the cleans. Heh.

The push-press felt good. Doing these before bench is a good decision.

Bench-
95/135/155/175lbx1
155lb, 4x6 (90 second rest)

Lying leg raise into hip thrust-
8x5

Plate rear lateral raise-
10lb, 4x8

Giant sets. Attempted to do dragon flags at first but my core couldn’t hold the position. Bench felt a bit more challenging doing them after the push-presses, but not enough to really matter. All of the reps felt fine.

Doing the lateral raises with plates as opposed to DBs feels a lot better. No particular reason go to over 10lb, so I’ll stick with this forever.

DB OHP(35lb)/goblet squat(70lb)/lying leg raise into hip thrust-
4x10 on everything, 30 second rest

Should have done 5x10, but lost interest. Shoulders started getting pretty fatigued.


#416

Today

Deadlift-
275/315/365/405lbx1
355lbx10

Form and movement felt like crap today. In spite of that 405lb felt really easy (except for grip). 355lb started sucking around rep 7 because of the movement issues. Still, set of 10 is fine for today. Will stick with this weight for a while and improve movement.

Front squat-
135/155/185/225lbx1
95lb, 5x10 (60 second rest)

The clean grip pulls my body into odd angles. Trying to fix this by just front squatting lighter weight doesn’t seem like the correct solution.

Pull-up off power rack-
11x3

Hanging knee raise off power rack-
5x3

NG pull-up/push-up/hanging leg raise/modified single leg squat-
5x3/5x6/5x3/5x5

Lat pull-down/single-leg deadlift-
135lb, 3x8, 3x5 (30 second rest)

Treadmill walk-
incline-13%, speed-3.0 for 15 minutes

This got a bit tough. Had to breathe through my mouth.


#417

Today-

Bench-
45lb, 2x10
95/115/135/155/175lbx1
155lb, 3x6, 1x7 (90 second rest)

Dragon flag-
11x2

Plate rear lateral raise-
10lb, 4x10

The bench felt surprisingly difficult. I thought Thurs felt more difficult because of the push-presses beforehand, but it appears that it’s more because of the lateral raises and the ab stuff.

Slight bend in my knees for the dragon flags now. It feels like it makes the movement more stable. Lots of bend in the hip by the end of this though, so poor form.

My shoulders were done after this- the lateral raises mess with my shoulders in what I hope is a good way, and holding the bench for the dragon flags is putting some stress on my shoulders.

BB row-
45lb, 15/10
95lbx10, 135/155lbx5
185lbx7, 165lb, 4x7 (90 second rest)

Dip-
10x6

Kneeling ab-wheel roll-out-
10x7

My upper back couldn’t do the 185lb with the reps I wanted, so dropped down to 165lb.


#418

Yesterday-

Pull-up/push-up/body squat-
5x5/5x10/5x15

Mile walk at incline-6.0%, speed-3.5

Pull-up/push-up/body squat-
5x5/5x10/5x15

Mile walk at incline-6.0%, speed-3.5

Today-

Squat-
135/205/245/285/325lbx1
285lbx6

Pull-up off power-rack-
10x3

325lb easy but a grind. I need to learn to take this as an indicator that things probably won’t go well on the next set.

Weight flew up for rep 1-4, then my legs just quit on me. Suddenly sore and out of energy. Rep six was a big grind.

I blame the walking. It is really sad that walking a tiny bit impacts my squat.

Deadlift-
135/225/315/365lbx1(hook grip)
245lb, 5x6 (40 second rest) (hook grip)

Holding my breath on this got really challenging near the end.

Weighted chin-up(25lb)/push-up/hanging leg raise/cossack squat(90 second rest)-
2x5, 2x4, 1x3/5x12/4x5, 1x3/5x5

Arms are getting straighter and straight on the leg raises, and causes my arms to feel like they’re gonna fall out on the later sets.

Lat pull-down-
135lb, 3x9 (45 second rest)

Back extension-
3x16 (45 second rest)


#419

Today felt productive-

Push-press-
155lbx1

OHP(135lb)/DB row(90lb)/kneeling ab-wheel roll-out(90 second rest)-
5x4/5x5/5x5

Cleanest OHP reps I can do without doing an actual pause at the bottom- I do what amounts to bouncing out of the hole in the squat when I do these for reps. These felt pretty darned good.

Holding the DB on the rows got a bit difficult.

BB row-
45lb/95/135/155/185lbx5
155lb, 2x5
135lb, 3x5

Weighted dip(10lb)-
10x5

Kneeling ab-wheel roll-out-
10x5

No timed rest between sets. 185lb felt miserably bad. Went down to 135lb for the volume when 155lb started to get too sloppy. The dips felt pretty easy, only started to get a bit tiring near the end. The roll-outs felt easy too. Time to start looking to improve form instead of just doing the reps.

One-armed DB bench(35lb)/Plate rear lateral raise(10lb)/dragon flag(30 second rest)-
4x10/4x10/4x2

I think form is improving on the dragon flags. Posture and weight distribution is better on the one-armed bench.

BB curl-
50lb, 1x30, 1x20


#420

Today-
Squat-
135/205/245/285/325lbx1
305lbx4

325lb easy but grind. Same as Monday. I pussed out on 305lb. Would have gone for 5 reps if I squatted in the power rack; not difficult but started getting grindy on 3-4.

Clean grip reverse lunge-
75lb, 5x8 (60 second rest)

Not bad.

Pull-up/push-up/hanging leg raise/modified single leg squat-
5x3/5x5/5x3/5x5

Pull-up easy. Leg raises not easy. Arms almost completely straight.

And that was it. Wanted to do some lat pull-downs real quick but no open stations. Ran out of time.