T Nation

Magick's Training Log v2


#501

Today

Deadlift-
135/225/275/315lbx3
345/375/405/435lbx1
245lb, 5x4 (3 second pause, last set as hook grip, rest as DOH)

435lb felt tougher than I expected it to be. The pause still feels very hard, but more manageable likely because I didn’t do triples for the ramp sets.

Superset-

Chin-up
x5
+25lb, 5x4

Front/reverse lunges-
5x10

Hanging leg raise-
5x6

Straighter arms for the leg raises now; stronger in the upper body/shoulder somewhere to allow this.

Lat pull-down-
105lb, 2x11, 1x10

Couldn’t find an open treadmill and didn’t want to wait, so done.


#502

Today

Clean-
155/175lbx1

Superset(90 second rest)
Power clean and press-
135lb, 10x two cleans and two presses for each clean

Kneeling Ab-wheel roll-out-
10x5

Kept the first “mini-set” presses pretty strict for up to 8 sets, then had to use leg-drive for the rest. Second “mini-set” became either push-presses or push-jerks from set 6 onwards. My power cleans started to get bad around set 7.

Dip/band pull-apart (45 second rest)
10x5/10x10

Much better at making these hit the chest more than the triceps… or it could just be that my tricep is enough that I no longer feel it there. Anyways, did most of these with a pause at top and bottom.

Superset-
Incline Y raise or w.e. it’s called-
5lb, 5x10

DB curl-
22.5lb, 5x12

V sit-up-
5x8


#503

Today

Squat-
135/175/205/235/265/295lbx3
175lb, 5x5 (3 second pause, 90 second rest)
295lb not difficult but felt very slow.

The pauses are helping me clean up form- It feels like I am getting better at dropping weight evenly across my feet and improving my left ankle mobility. But this doesn’t seem to be translating into improvements in absolute squat strength. Hopefully the current slump is more because of how exhausted I feel.

Snatch-grip deadlift-
135/185/225/265lbx3

265lb felt quite difficult grip-wise, but that should be expected.

Superset-
Pull-up-
8x5, 2x4

Cossack squat-
5x6

10 and 2 Stationary Lunge-
5x6

Alternating between plank/side plank/downward dog
10x 30 second

My right hip and the surrounding area is super sore and angry. Not sure why but it started since last week after doing the snatch-grip deadlifts, so maybe that has something to do with it. It’s annoying and starting to cut into movement.

Mile treadmill jog/walk-
.52 speed for the jog, .35 jog/.15 walk/.25 jog/.15 walk

Started getting stitches in my abs on the second jogging segment. More or less fucked up my ability to breathe properly and made this feel difficult.

I blame all the assistance crap.


#504

How are you liking the snatch grip deadlifts?


#505

My left shoulder and hip don’t like them, and that’s why I think it’s worth doing them at least once a week.


#506

8/9/18-
OHP-
135lb, 10x3 (60 second rest)

Bench press-
95/115/135lbx3

My right hip had some sort of injury that caused me to lose power and mobility when I move in certain ways, so this was about the best I could do.

All of the OHP besides the seventh set were fairly strict.

Today-

Hip felt a lot better once I woke up, so managed to do everything I wanted to do.

Deadlift-
135/225/275/315/345lbx4
375lbx5

Squat-
135/165/195lbx3
225lbx12

Nothing interesting with deadlifts. Didn’t want to pull anything close to heavy. The squat felt pretty easy and form feels clearly better. That being said, probably should have stopped at 10 reps just so it didn’t have any chance of interfering with the rest of my stuff.

Superset-
Chin-up-
5x5

RFESS-
5x10

Hanging leg raise-
5x6

Ya, the squats impacted me some.

Lat pull-down-
105lb, 3x10

Mile treadmill jog/walk-
.48 speed for the jog, .25 jog/.25 walk/.25 jog/.25 walk

Reduced speed to make this easier. Unfortunately didn’t really feel super easy.


#507

Uh…

8/11/18-

Incline bench-
95/115/135/155lbx3
175lbx1
145lbx3

Bench-
145lb, 3x7

Something weird happened with the bench and I had a hard time generating any power. It fixed itself when I went over to the bench, but the first two sets felt really weird and wobbly. Third set felt fine and normal.

Not sure what happened.

BB row-
95/115/135/155/175/195/205lbx3
165lb, 3x7 (I think)

Goblet walk(60lb)/DB snatch(60lb)/lying leg raise(45 second rest)-
5x 2 laps/5x2/5x10

Double DB OHP(40lb)/DB curl(20lb)-
5x6/5x10

Today

Deadlift-
135/225/275/315/345/375/405lbx3
425lbx1
255lb, 5x3 (3 second pause, 90 second rest)

Felt pretty good. The pauses are torture.

Squat-
135/165/195/225/255/275lbx3

135-195lb paused, 225lb and onward normal speed

Chin-up-
1x5
+25lb, 3x5, 1x4. 1x1
1x3

Forward/reverse lunge-
5x10

Hanging leg raise-
5x6

Upper back felt tired.

Mile treadmill jog/walk-
.5 speed for the jog, .25 jog/.25 walk/.25 jog/.25 walk

Not easy anymore. Not sure what happened to this.


#508

Today

Clean-
135/155/175lbx1

OHP-
135lb, 10x4

Push-presses here and there; last set pretty much push-jerks

Superset(60 second rest)
Dip-
10x6

DB row-
70lb, 10x5

Kneeling ab-wheel roll-out-
10x5

Superset-
One-arm DB OHP-
30lb,
2x14, 2x12, 1x10

DB curl-
20lb, 5x14

Bird-dog-
5 sets


#509

Today

Squat-
135/205/235/265lbx3
295lbx2
245lb, 5x5 (90 second rest)

Yup, paused squat is doing nothing for heavy stuff.

Trap-bar deadlift-
135/205/245/275/315lbx3

Pull-up-
8x5, 2x4

Cossack squat-
5x6

10 and 2 Stationary Lunge-
5x6

The pain/weakness in my right hip returned during the pull-ups. Gah.


#510

Today-

OHP-
95/115/135lbx3
155lbx3 (push-press)-
115lb, 3x5, 1x4, 1x3 (60 second rest)

All done very strict.

Bench press-
95/115/135/155/175lbx3
145lb, 3x8 (90 second rest)

Right hip in pain again, so limited in what I can do.

I think it’s fair to say that this hip problem and the knee problem are both a result of me ignoring growing imbalances and mobility issues in my body for far too long. I’m getting sick of it now since it’s obviously preventing me from improving much.

That plus my inability to jog a mile without killing my legs are both big glaring issues, especially now that I am reaching 30.

Going to finally go on a program and focus on mobility till at least the end of the year.

The program is 5/3/1 Beginner prep school with TM all stupid low so that I leave a lot for the jogging and mobility stuff. Worst come worst I get weaker but also get better mobility and conditioning. That is a win in my mind right now.

I plan on doing yoga on off-days to address mobility and do a bunch of thoracic spine and hamstring/hip mobility stuff.

TM-
Squat-245
Deadlift-375
Bench-155
OHP-105

I will be throwing in DB curls at the end, because fuck having tiny arms.

I will take it easy for the next couple of days for my body to recover a bit and then start next Monday.


#511

Today

Squat-
135/185/215lbx3
245lbx12

Not too hard; rep max probably around 15-16 if I had to guess.

Groin felt extremely sore today. Was interesting squatting with that.

Deadlift-
135/225/275/315lbx3

Left hip felt a bit fucked on the 315lb; probably because of squats but may also be because of the mindful standing I did today. Planned on maxing on 345lb but that wasn’t going to happen today.

Circuit-
Alternating between forward and reverse lunge-
5x5

Pull-up-
5x5

Push-up-
5x5

Hanging leg raise-
5x5

Right hip fixed itself when I used the standing desk at work for a while and focused on keeping good standing form. I think spending a couple months on yoga and improving movement will be very beneficial.


#512

Did yoga yesterday and today. Did hot yoga today for the first time. I think I literally sweated a bucketful and got slightly dehydrated, since I now have a mild headache.

To give an illustration- I weighted ~181lb today when I weighed myself in the morning. I weighed myself after yoga and came out at 178.2 or so. I lost close to 3lb even after eating breakfast and lunch… I think I lost a lot of water.

Need to take a water bottle time next.


#513

Today
5/3/1 Beginner Prep school Cycle 1-A

Warm-up circuit
Box jump- 12 jumps

I don’t plan on jumping a lot when I haven’t done any box jumps for a long time.

Squat-
45lbx10
135lbx3
165/195/215lbx5
165lb, 5x5

Pull-up(with short pauses at bottom)-
10x3

Bench press-
45lbx10
65lbx5
105/125/135lbx5
105lb, 5x5

Lying leg raise into hip thrust-
10x3(or so, forgot a set here and there)

Circuit-
10 and 2 o’clock lunge-5x5
TRX row-5x10
Push-up-5x5
Hanging leg raise-5x5

DB curl-
22.5lb, 3x10

Things felt alright.


#514

Did yoga today.

Started to get tired about 2/3 through the class, especially in the upper body. Clearly because of lifting yesterday. The really surprising thing is that I am hungrier than I would normally be after lifting. Ate dinner and I am feeling starving two hours or so later.

Two big takeaways here imo-

1- I need to keep in mind that, while actual weight is lighter, I basically did what I’d normally do over two days in a single day.

2- Yoga requires more energy than I thought.


#515

Today-
5/3/1 Beginner Prep school Cycle 1-B
Warm-up circuit and 10 jumps.

Deadlift-
45/135/185/235/275/305lbx5
235lb, 5x5

Push-up-
10x5

I wanted to do these all TnG both to speed up time and also to get more work in with maintaining tension. Grip sucked horribly- started to go on the 235lb! Wtf. Did 275/305lb with hook-grip and did 305lb as dead-stops.

Kept messing around with DOH and stuff on the 235lb then gave up and used hook grip. Stupid easy then.

Bleh. I’m just ranting. I thought I built up my grip strength during those paused pulls but it appears that it may not have helped all that much.

One thing I forgot- My left hip performed poorly and felt weird on the 305lb. I am guessing this is because of the mobility stuff I am trying to include. Will have to see what happens.

OHP-
45/55/75/85/95x5
75lb, 5x5

Hanging leg raise-
Uh, 4x3 and then 6x2 I think; wanted to do these very strict and realized that continuing to do 3s wasn’t sustainable for the amount of effort I’m supposed to put in.

Did the OHP as strict as I can; got a bit sloppy near then end.

Circuit-

Db squat(20lb)-5x5
NG pull-up-5x5
Dip-5x5
Kneeling ab-wheel roll-out-5x5

Treadmill jog-
.46 speed, .25/.25/.12/.12

Effortless as far as breathing but my body is just really badly conditioned at jogging right now.


#516

Snatch grip dead lifts for gains, and deficit deads!


#517

Today
5/3/1 Beginner Prep school Cycle 1-A

Warm-up circuit
Box jump- 10 jumps

Squat-
45lbx10
135/165/195/215lbx5
165lb, 5x5

Chin-up(with short pauses at bottom)-
10x3

I think I may have done an extra set or so by accident.

Bench press-
45lbx10
75/105/125/135lbx5
105lb, 5x5

Lying leg raise-
10x3

Circuit-
KB swing (50lb)-5x6
TRX row-5x10
Push-up-5x6
Hanging leg raise-5x5


#518

I think I’ll just stick to deadlifts for now. I’ve rarely pulled deadlifts for any real reps and so the deadlift day got me a bit sore in the lower and upper back and lifting and doing yoga while sore sucks horribly.


#519

Tried doing 100 burpees yesterday.

Got to ~37 and then my dog decided to show up. She thought I was playing and so started to get all excited in the manner puppies do. Spent the next couple of minutes trying to get her to play outside while I finished my burpees. Went back and forth between playing with her and trying to do burpees till I got annoyed and shut myself in a room with a door that she cannot open and finished the remaining burpees.

It wasn’t very hard, but then again I did effectively take a 5-8 minute break in between the 100 burpees, and 50 burpees are not hard to get through.


#520

Today-
5/3/1 Beginner Prep school Cycle 1-B
Warm-up circuit and 10 jumps.

Deadlift-
45/135/185/235/275/305lbx5
235lb, 5x5

All TnG except for the last set of 235lb. Hook on everything from 275lb onward.

Push-up-
8x5

Did these explosively, bad idea in hindsight.

OHP-
45/55/75/85/95x5
75lb, 5x5

Hanging leg raise-
8x2

Circuit-

Db squat(65lb)-5x7
NG pull-up-5x5
Dip-5x5
Kneeling ab-wheel roll-out-5x5

Treadmill jog-
.46 speed, .25/.25/.25/.12