T Nation

Magick's Training Log v2


#421

Today

Power clean/push-press-
155lb, 5x2/5x5 (90 second rest)

Last couple reps of the push-press became push-jerks.

Bench press-
95/135/155/175lbx1
155lb, 3x7, 1x5 (90 second rest)

Lying leg raise into hip thrust-
10x5

DB OHP(40lb)/Hanging knee raise/DB rear lateral raise(10lb)/goblet squat(70lb)-
10x5 (30 second rest)


#422

Today-

Deadlift-
225/275/315/365/405lbx1
355lbx8

365lb felt effortless but it didn’t continue onto 405lb and 355lb. 405lb felt like it took an awful long time to get off the floor, though it felt really easy once it did start moving. Didn’t bother fighting for reps like I did last week with 355lb.

The deadlifts felt a lot better today.

Front squat-
135/155/185/205/225/245lbx1
115lb, 5x10 (60 second rest)

I noticed that my hip movement improves if I actually look down a bit on the front squat, so I’ll continue doing that for a while and see what happens.

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

Lat pull-down/single leg deadlift-
135lb, 3x9/3x5 (45 second rest)

Weighted back extension-
10lb, 3x8 (30 second rest)

This felt tougher than I thought it would be.

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


#423

Today

Bench-
95/115/135/155/175lbx1
155lb, 2x8, 1x7, 1x6 (90 second rest)

Dragon flag-
11x2

Slacking on the flags. Focusing so much on giving the knee a slight bend that I’m probably pulling my leg up higher than my torso.

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

Kneeling ab-wheel roll-out-
10x5 (or so, probably one or two more sets that I’m forgetting)

Dip-
1x10, 2x9, 1x8,1x7

The bench press tired me out a lot more than I thought, so dips didn’t go well.

Barbell complex- hang power clean/front squat/OHP/back squat/BTN press/RDL/Row
45lb, 3x8 (90 second rest)

BB curl-
50lb, 4x15 (30 second rest)


#424

Today-

Squat-
135/205/245/285/315lbx1
255lbx10
205lb, 3x5 (paused, 90 second rests)

I’ve recently come to the determination that I’ve dropped squat volume too much. I’ve done so in an attempt to focus more on assistance, but I think it’s not working well.

I also realized that I’ve been failing on some important cues.

So I decided to try paused squats for a while. They’re a good way to make the lift much more difficult while using very light loads. The lighter loads on the 10 rep and volume stuff should allow me to focus more on cues than getting the weight up.

Anyways, the 255lb felt great. I didn’t pause long enough on set 1-2. Counted to two in my head for set three.

Not sure how to work progression into this yet. Should I be increasing the set of 10/add weight to paused squat/pause longer/???

Deadlift-
135/225/275/315lbx1 (hook grip)
loaded 365lb and then decided that it’s a really dumb idea.
255lb, 5x6 (TnG, 60 second rest)

Did this mostly on a single breath.

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

Hanging with straight arms for most of the reps without feeling like my arm is going to fall out now. Pull-ups very easy- I need continue with the lat pull-downs until doing sets of 10 become easy.

Lat pull-down/single leg deadlift-
135lb, 3x9/3x5 (30 second rest)

Balancing on my left leg significantly easier than my right leg. Has to be because of some muscle tightness somewhere.

Back extension-
3x16


#425

Today-

OHP-
155lbx1

OHP(135lb)/DB row(90lb)/Ab-wheel roll-out-
2x5, 2x4, 1x2/5x5/5x5 (90 second rest)

Ugly contortionist rep on 155lb. Still went up. Happy with the PR.
First set of 5 on OHP felt solid. Second set of 5 felt good but lots of leaning back. Fixed form on the other sets. Stopped on the last set because form started to look ugly looking.

BB row-
45lbx10
135lb/155lbx5
145lb, 7x5

Weighted dip-
+15lb, 10x5

Kneeling ab-wheel roll-out-
10x5

No timed rest. Felt fine, but boring and it feels a little uncomfortable doing this thing in a packed gym.

DB OHP(40lb)/hanging knee raise/DB rear lateral raise(10lb)-
3x10/3x6/3x10 (one minute rest)

DB curl-
10lb, 1x40, 1x25 (30 second rest)


#426

Today-

Squat-
135/205/245/285/315lbx1
275lb, 5x5 (90 second rest)

Got a bit slow at the end but fine overall.

Clean grip reverse lunge-
75lb, 5x5 (60 second rest)

Taking it easy on this to account for squat volume.

Pull-up/Push-up/Hanging leg raise/single leg deadlift-
5x4(two set with overhand grip, three sets with NG when I remembered that I should be doing these today)/5x5/3x4, 2x3/5x5

Lat pull-down/modified single leg squat-
150lb, 5x6/5x5 (45 second rest)


#427

Today

Power clean/push-press-
155lb, 4x3, 1x2/5x5

Bench-
95/135/155/175lbx1
155lb, 3x8 (90 second rest, TnGish, no pause at the top)

Lying leg raise into hip thrust-
9x5

Didn’t pause because I wanted to just do the reps. This felt pretty easy except for the last rep of set two and three.

DB bench-
45/55lbx3
65lb, 4x8 (60 second rest)

DB rear lateral raise(15lb)-
6x8

Sit-up-
6x10

And that was it.


#428

Today

Deadlift-
275/315/365/405/425lbx1
365lbx5(or 6, I think 5 though)
425lb a little slow off floor but easy afterwards.
365lb not difficult. Gonna add a rep to 365lb until it gets to 10.

Edit- I should have gone for a PR. Today is the kind of days where PRs will probably happen.

Front squat-
135/155/185/205/225/245lbx1
125lb, 5x10 (60 second rest)

Hip positioning is getting better.

Pull-up/push-up/hanging leg raise/single leg squat balancing and mobility… something off a block
5x4/5x5/4x4, 1x2/“5x5”

Noticed that my arms aren’t as straight anymore. Need to reduce reps and improve form.
Basically attempted pistol squats off a block. Went down as much as I can and went up. Horrible ROM, but expected given the front squats.I just wanted to get the stabilizing and balancing muscles some work.

Lat pull-down/single leg deadlift-
150lb, 4x7/4x6

Single leg deadlift has greatly improved. I balanced myself for most the sets, yay.

Mile walk at incline-6.0%, speed-3.5


#429

Today

Bench-
95/115/135/155/175lbx1
155lbx, 3x7, 1x4 (90 second rest, paused at top)

It went ok. Harder than I wanted it to be.

Dragon flag-
11x2

Again, not great. Keeping at it until it improves.

BB row-
95/135/155lbx5

BB row(185lb)/Dip/Kneeling ab-wheel roll-out-
5x7/5x10/5x8 (90 second rest)

Decided to do the first set of row as pendlay rows for some reason. Horrible idea with hex plates. Many of these sets had a lot of body body English. Manned up and did the last set correctly.

Rest pause for the last two reps of the dip, and they had horrible ROM.

The ab-wheels hurt more than expected.

Barbell complex power clean/front squat/back squat/BTN press/Good morning (55lb)-
3x8 (90 second rest)

My ROM on the good morning are horrid. Not sure why. Bad bar positioning? Hamstrings shot? Hips super tight? Dunno.

BB curl-
55lb, 15/15/20


#430

Today

Squat-
135/205/245/285/315lbx1
255lbx10
205lb, 3x5 (paused, released air for the last rep of each set as well, 90 second rest)

TnG deadlift-
135/225/275/315/335lbx1
265lb, 1x5, 4x6 (60 second rest)

Deadlifts felt good today except for grip. Grip kept slipping on the 265lb.

Pull-up/push-up/hanging leg raise/reverse lunge-
5x4/5x5/5x3/5x5

Lat pull-down/single leg deadlift-
150lb, 3x8, 1x5/4x6 (30 second rest)

Weighted back extension-
+10lb, 1x9, 1x7

~3/4 of a mile walk at incline-6.0%, speed-3.7

Lost all motivation to do anything around the back extension, so cut things short and left.


#431

Today

Power clean and press(135lb)/DB row(90lb)/kneeling ab-wheel roll-out-
5x3/5x5/5x6(90 second rest)

Last rep of the press felt difficult, but very pleased that I did all of this. 0 leg drive as far as I can tell and body didn’t have to contort itself to get the bar up. Going to switch over to doing power clean and presses from now on, and will stick with it until I get to 5x5.

Double DB row(40lb)/Dip/knee raise off dip bar-
10x7/10x6/9x5(40 second rest)

I want to explore different rows besides BB rows. The best option would probably be to do inverted rows, but difficult to hog the smith machine for that long. So did the rows with focusing the movement to the scapula area.

BB curl/BTN press-
45lb, 2x10, 3x5 (30 second rest)

Did these slowly and with short pauses at top and bottom. More difficult than I thought it would be.


#432

Today-

Squat-
135/205/245/285/315lbx1
275lb, 4x6 (90 second rest)

315lb felt off. 275lb felt fast and light.

Clean grip reverse lunge-
75lb, 5x6 (60 second rest)

Pull-up/push-up/hanging leg raise/cossack squat-
5x5/5x5/4x4, 1x3 I think/5x5

This got more tiring than normal.

Mile walk at incline-7.0%, speed-3.5


#433

Today-

OHP-
135lbx3

Really easy now.

Clean and push-jerk-
165lb, 5x1/5x5 (90 second rest)

The cleans felt a bit tough near the end. I blame my legs being tired from yesterday, but I think it’s really no good if 165lb front squats get a little tiring when my supposed front squat max is a good 80-100lb heavier…

Attempted the first set as push-presses and barely got through it. The push-jerks themselves felt appropriate.

Bench-
95/135/155/175lbx1
155lb, 1x8, 2x7 (90 second rest)

Lying leg raise into hip thrust-
9x5

I can now grind out bench reps! Hooray. Didn’t want to grind reps on the other two sets because I got worried about hitting failure.

DB power clean and push-press(35lb)/KB swing(24kg)/TRX row/hanging knee raise-
4x10/4x10/4x10/4x5

Did two sets with no rest and then two sets with 1 minute rests. My fore-arms felt dead, hence the rests. Originally planned on doing 5 sets but decided to stop so that I can save some grip for tomorrow.

Mile walk at incline 10%, speed 3.0


#434

Today

Deadlift-
275/345/385/425lbx1
365lbx6

This was a bad idea in hindsight. Not a good idea to go for 425lb regularly yet. Last rep of 365lb was a grind.

Front squat-
135/155/185/205/225/245lbx1
135lb, 5x8 (60 second rest)

Pull-up/push-up/hanging leg raise/reverse lunge-
5x4/5x5/4x4, 1x3/5x5

Had to take short rests from set three onwards- upper back too tired and pull-ups started to get bad. I think I tired myself out too much from the deadlift.

Lat pull-down/single leg deadlift-
150lb, 3x8, 5x5 (30 second rest)


#435

Today

Bench press-
95/115/135/155/175lbx1
155lb, 3x8 (90 second rest)

Dragon flag-
9x2

Negatives are clearly getting better in the first 3-4 sets or so of the flags; the ascents feel better. Getting very tired by the end and form breaks down though.

Bench felt much better. The reps felt really light. Slightly grindy on the last rep, but still better than the grind on Thurs.

BB row-
95/135/155lbx5

BB row(175lb)/Dip/Kneeling ab-wheel roll-out-
5x7/5x10/5x8 (90 second rest)

Rows better than last week but still jerky. Dip felt ok until the last rep. The roll-outs didn’t feel as bad as last week.

DB power clean and press(35lb)/KB swing(24kg)/TRX row/hanging knee raise-
5x10/5x10/5x10/5x5 (one minute rests)

The DB power clean and press are exhausting to get through. Took minute rests for the grip but I honestly don’t think I could have gotten through this after set three if I didn’t take rests.

Edit- Went back through the log and saw that I’ve done this with goblet squats added in before with no rests. I wonder if the lack of goblet squats mean that my grips don’t get some time to rest and so I get burned out faster.

OR

My conditioning has worsened.

DB curl-
15lb, 5x10

Alternated between arms.


#436

Today-

Rotated between two sets of exercises with some short walking with a 50lb DB held goblet-style between each set for ten total sets.

Med ball slam(10lb) x5
Broad jump(really short distance, a little over 5ft at most; I used a pretty short yoga mat as a reference) x5

Dive bomber push-up x5
Side plank x3
cossack squat x5

I wanted to get some movements and style of doing things that I never do. This would probably be a good warm-up.