T Nation

Magick's Training Log v2


#541

Tues 9/25-

Jogged a mile (.12x8 at 6.4) and did yoga.

Today-
5/3/1 Beginner Prep School cycle 3- A3

Warm-up circuit and jumps

Squat-
45/145/195/225/245lbx5, 195lb, 5x5

Pull-up-
10x3

Eh, felt ok. I wonder if I could repeat the 245lbx12 I did before I started this. Chances are some minor muscle somewhere will tire out- the yoga appears to be doing something to my squat form, hence the noticeable weakness and fatigue in the left hamstring and shoulders.

Bench-
45/95/125/145/165lbx5, 125lb, 5x5

Band pull-apart-
10x10

Felt slightly worried about the 165lbx5 since this is getting close to my generic bench press wall. Nope, got through it with no issues whatsoever. Confident that 175lbx5 will happen in the next cycle.

Circuit-
Stationary lunge-5x6
TRX row-5x various reps as I went and adjusted the height to experiment.
Push-up-5x10
Hanging leg raise-5x6

The TRX rows suck when I attempt to adjust the height. My form goes to shit. Need to find some sort of useful progression for this.


#542

Thurs 9/27-
Jogged a mile (.12x8 at 6.8) and did yoga. Jogging still pretty easy.

Fri 9/28-

Warm-up circuit

Power clean-
95/115/135/155/175lbx1

175lb had no power at all. I basically just dropped down to catch it at a very bad angle. A bit weird since 155lb felt pretty easy. I think it’s because I was slowing the first pull down a lot more than I normally do.

I forgot my notebook today, so I had to guess the weights.

Deadlfit-
135/225/245/275/305/345lbx5, 275lb, 5x5
(Should have been-265/305/345lbx5, so wasn’t off that much)

Mixed grip on 305/345lb. Grip started slipping a bit on the first rep of 345lb so had to stop to chalk up, then the plates started to rattle around and shift on the second rep, so I had to go get collars…

275lb felt really easy though, so I suppose that’s good.

Push-up-
10x5

OHP-
45/65/95/105/125lbx5, 95lb, 5x5
(Shoud have been 95/105/115lbx5)

Was not very strict on the 125lb. It’s ok, I want to see how far I can get until I need to resort to actual push-presses. Smart thing would be to up the weight by 5lb next cycle but I want to be dumb and see what happens.

Hanging leg raise-
10x3

Circuit-
one legged deadlift-5x5
NG pull-up-5x5
Dip-5x5
Kneeling ab-wheel roll-out-5x5

Feeling unmotivated by this point so went the easy route and did 5 reps on everything. Felt easy except for the deadlifts- hard to balance.

DB curl-
20lb, 5x10

Fairly strict.


#543

Sat 9/29-
Jogged (.12x10 at 7.2) Pretty easy.

Today-
5/3/1 Beginner Prep School Cycle 4- A1

Warm-up circuit and 10 jumps

Squat-
45/125/155/195/215/245lbx5, 185lb, 5x5

Pull-up-
5x4, 5x3

Had a brain fart and actually loaded 195lb when I thought I did 185lb. Felt effortless everywhere except for my left hamstring.

Bench press-
45/95/125/145/165lbx5, 125lb, 5x5

Band pull-apart-
10x10

The 165lb felt more difficult than last time.

Circuit
Stationary lunge-5x10
TRX row-various things
Push-up-5x10
Hanging leg raise-5x6

DB curl- 25lb, 3x10


#544

Tues 10/2-
Jogged .12x8 at 7.6. Still easy.

Weds 10/3-
5/3/1 Beginner Prep School Cycle 4- B1
Warm-up circuit

Power clean-
95/115/135/145/155/165/175lbx1

Felt ok.

Deadlfit-
135/185/225/255/295/335lbx5, 255lb, 5x5

Push-up (5 second pause at bottom)-5x5

The push-ups got a bit tough at the end. The deadlifts felt ok. 255lb FSL sets felt incredibly easy.

OHP-
45/65/95/105/115lbx5, 95lb, 5x5

Hanging leg raise- 8x4, 2x3

Circuit-
one legged deadlift-5x10
NG pull-up-2x6, 3x5
Dip-5x8
Kneeling ab-wheel roll-out-5x8

The dips and ab-wheel felt difficult by the end. One-legged deadlifts suck but I hope doing them while wobbling all over the place and losing balance is still useful.

DB curl-
25lb, 8x5 with 10 second rests.


#545

Thurs-10/4
Jogged .12x8 at 8.0. Still easy but no longer recovering completely during the rest between sets from set 6 or so onward… Also did yoga- felt great.

Fri 10/5-
5/3/1 Beginner Prep School Cycle 4- A2
Warm-up circuit

No jumps because I couldn’t find any boxes available and I had no time to waste today.

Squat-
45/115/145/175/205/235lbx5, 175lb, 5x5

Pull-up-
10x3

These weren’t dead-hangs from set 6-7 onwards

No rest between the ramp besides changing weights; 30 second rest between the FSL sets. This got me breathing heavy.

Bench-
45/85/115/135/155lbx5,115lb, 5x5

Band pull-apart- 10x10

No rest between ramp besides changing weights except for 155lb; 30 second rest between FSL sets.

Stationary lungex10
TRX rowx10
Push-upx10
Hanging leg raisex6

Ran out of time.


#546

Sat 10/5-
Jogged .12x8 at 8.4

Monday 10/8-
5/3/1 Beginner Prep School Cycle 4- B2

Warm-up circuit

Power clean and push-jerk-
95/115/135/145/155/165/175lbx1

The power clean felt ok; the push-jerks felt easy.

Deadlift-
135/185/215/245/275/315lbx5, 245lb, 5x5

Push-up(5 second pause at bottom)-5x5

No rest between ramp sets; 10 second rest between the FSL sets.

The ramp set themselves felt very easy. The FSL sets got hard. While I did effectively get 30 second+ rest between the FSL sets due to the pauses, I didn’t get much rest between the push-ups and it piled up at the end.

OHP-
45/65/85/95/115lbx5, 85lb, 5x5

Hanging leg raise-
10x4

The OHP felt more difficult than usual- I think it’s because of the push-jerks and the push-ups.

Circuit-
One legged deadlift-5x10
NG pull-up-5x6
Dip-5x6
Kneeling ab-wheel roll-out-5x6

DB curl-
27.5b, 4x10


#547

Weds 10/10-
5/3/1 Beginner Prep School Cycle 4-A3

Warm-up circuit and 10 jumps

Squat-
45/115/145/175/205/235/255lbx5, 205lb, 5x5

Pull-up-
9x4, 1x3

Not sure how to define squat difficulty right now. Doing yoga is revealing horrible imbalances in how my hip operates and as such my left ankle and hamstring are straining a lot more than elsewhere on the “heavy” stuff. The FSL sets are still easy everywhere though, so I hope that I can continue getting through the 95% work with no issue besides the left side just feeling more tired.

Bench-
45/75/95/115/135/155/175lbx5, 135lb, 5x5

Forgot my bands, so did a couple sets of rear delt raises then gave up. 175lb felt like a solid 80% or so. Will up 5lb on the upper body lifts from now on.

Circuit-
Stationary lunge, 5x10
Scap row(50lb)-5x10
Push-up-5x10
Hanging leg raise-5x6


#548

Thurs 10/11-
Jogged .12x7 at 9.2 and did yoga.

Can’t maintain the speed at the later sets now. Probably will go up to 9.6 and stop with the .12 runs and go back to .25.

Fri 10/12-
5/3/1 Beginner Prep School Cycle 4- B3
Forgot my notebook again… Gonna just leave this in the trunk of the car from now on.

Warm-up circuit

Quads felt fried already and body actually felt tired and run down just from this. Not good. I got very bad sleep the last couple of days because of a persistent cough. I think the lack of sleep got to me.

Power clean and push-jerk-
95/115/135/145/155/165lbx1

Not as easy as last time.

Deadlift-
135/195/235lbx3
275/315/355lbx5, 275lb 5x5

Push-up (5 second pause at bottom)-5x5

Remembered what the top set was supposed to be, so I worked out the working sets correctly. Slowed down a bit on the 355lb, but easy besides that. I think this would have been easy if I felt better.

OHP-
45/65/85/105/115/125lbx5, 105lb, 5x5
Got this one wrong- should have been 95/115/125lb.

Lying leg raise-11x5

Some leg drive on the 125lb but less than last week.

Circuit-
One legged deadlift-5x10
NG pull-up-5x6
Dip-5x7
Kneeling ab-wheel roll-out-5x7

Amazingly the NG pull-up felt pretty easy.

DB curl-
20lb, 5x12

Done strict and with a mini-pause at bottom except for the last set.

I think I’ve largely achieved what I wanted to achieve minus the improved mobility part, which will take quite a while. I have no problem with jogging and lifting and both are seeing “improvements”.

Time to go the next level- Imma start doing the actual + sets. Wendler suggests that you wait until you go stall but I don’t see the point when my TM on everything (except bench at this point because my upper body strength is still straight-up trash) should still be a good 2-3 cycles lower than they should be. Target rep is- 90%=8-10 reps, 85%=10-12 reps, 95%=5-6 reps. Quite doable with the cycle 5 but things will start getting difficult with cycle 6.

In order words, basically going to be doing regular old 5/3/1 with the FSL sets. I hope to move onto doing 3x8 on the FSL sometime in the future to save time and get higher reps in. Previous experience suggests that I do well with high reps if I do them correctly and without generating too much fatigue, so I hope to see the same benefits.


#549

Sat 10/13-
Jogged .12x8 at 9.6 speed. Felt pretty easy since I decided to run at the treadmill’s pace.

Sun 10/14-
Yoga. Felt pretty difficult.

Monday 10/15-
5/3/1 Beginner Prep School Cycle 5- A1

Warm-up circuit. No jumps because I couldn’t find a box anywhere and didn’t want to wait.

Squat-
45lbx 5, 135/165lbx3, 195/225lbx5, 255lbx8, 195lb, 5x5

Pull-up-
6x4, 4x3

Went ok. 255lb didn’t feel fast. First 4-5 sets of pull-ups felt really easy and strong. Tired out from the AMRAP and took it easy from there.

Felt a bit of a tweak in my right knee while squatting… Fuck you right knee; please don’t go get injured again.

Bench-
45/65/95/115/135/150lbx5, 170lbx6, 135lb, 5x5

Rear delt raise (5lb)- 10x10

Oh oh. We’ll see what happens with 180lb.

Circuit-
Stationary lunge-5x10
TRX row-5x5
Push-up-5x11
Tuck lever-5x5

A lot of force used to get into the tuck levers. Gonna work on getting them smoother. That being said, I am pleased to see that I can do this as a part of a bodyweight circuit. It’s a little weird how the bodyweight movements are all improving quite a bit in the last two months while the barbell movements are marginally improved + I am actually gaining a bit of weight.


#550

Tues 10/16-

Jogged .12x8 at 10.0 speed. Calves and left ankle didn’t like this. Did yoga- legs felt tired.This is too fast.

Weds 10/17-
5/3/1 Beginner Prep School Cycle 5- B1

Warm-up circuit. Ugh.

Power clean/push-jerk-
95/115/135/145lbx1

Low energy and slight headache from not sleeping enough.

Deadlift-
135/185/225/265/305lbx5, 345lbx8, 265lb, 5x5

Hanging leg raise- 10x3

Dragged my feet a lot on this and took significantly more rest than I would normally do. 345lb got on the verge of being grindy but I chalk that up to the lack of energy.

OHP-
45/70/100/110/125lbx5, 100lb, 5x5

Sit-up (as slow as possible with going back down)-
10x3

I forgot that I wanted to attempt 8 reps on 125lb. Anyways, much easier than before since I didn’t do the push-ups.

Circuit-
One-legged deadlift- 5x10
Chin-up-5x6
Dip-5x8
Kneeling ab-wheel roll-out-5x8

DB curl-
30lb, 5x10

It’s like i’m unconsciously sabotaging myself by going to bed late and not doing what it takes to beat this persistent cough and runny nose. I frankly don’t understand why I’m doing this to myself.