T Nation

Me, Myself, and the Iron


#1

This is my third training log -- I had two before, but I was going through a lot of life-related shit during those times and could not really keep a log. Anyway, I'll do a better intro later, but I'm on campus right now (college student), but for now I'll give a rundown of my training for the past few days.

04/25 OHP
BW= 135.2 lb

Standing OHP
Bar x 10
65 x 5
85 x 5
95 x 5
105 x 5
115 x 3
125 x 1 x 2

CGBP
115 x 12
135 x 8
145 x 4 x 2
115 x 10

Face pulls
35 x 16
42.5 x 16
50 x 12

Partial DB Press (do this for TUT)
45 x 15 x 2
50 x 10
x 8
BW Pullups throughout workout:
12, 12, 10, 10, 6, 10, 10

04/26 Squat
Squat (all below parallel)
175 x 5
205 x 5
225 x 7
245 x 3
255 x 2
265 x 1.5 (second one couldn't get outta the hole...)
225 x 8
245 x 4

Speed DL
Bar+ EFS Pro monster mini bands x 5
135 x 3 x 2 (no bands)
135+ band x 3 x 2
185+ band x 2 x 3
225 +band x 2
245 + band x 1

Zercher Squats from ground
135 x 11
x 10
185 x 6

04/27 SHITTY DAY, literally running on 0 hours of sleep
BW=136.2

Pull ups
BW X 10
+45 lb x 5
+60 lb x 5 x 2
+70 lb x 3
x 2
+80 lb x 2
BW x 12
x 9
x 8

Cable Rows
100 x 15
140 x 10
x 9
160 x 8
180 x 6
100 x 23 second hold

Wide Grip Straight Arm Pulldown
35 x 10
57.5 x 12 x 2
65 x 10
x 12

RDL -- 15" deficit (I think)
135 x 10 x 2
155 x 13

04/28 Bench Press
Bar x 10
135 x 5
150 x 5
170 x 9
185 x 3
195 x 2
200 x 2
200 x 1
Stripset:
170 x 7
150 x 6
135 x 6

Face pulls
42.5 x 20
x 16
50 x 15

DB Bench Press
65 x 12
x 8

A1)DB BP: 65 X 7, 65 X 8
A2)DB Row: 100 X 14, 100 X 12, 100 X 10

Weighted Dips
+90 x 5 x 2
+115 x 3
X 2
bw x 15 x 2

Tricep Pushdown
35 x 20
50 x 16
57.5 x 12
x 7

Hip abduction (first time doing these)
70 x 25 x 2

Pushups (Wide, normal, close, close, normal, wide)
20, 15, 5, 10, 5, 6

04/27 Later that night, went to the gym cause I had nothing else to do...
Seated OHP
bar x 10
95 x 5
115 x 5
135 x 5
145 x 3
150 x 3

Push Press
135 x 5
x 5
x 5
145 x 3
155 x 2 x 2
165 x 1

Hanging Rear Delt Raise
15 x 15
x 10
x 10

DB Hammer curl
30 lb x 20
x 10

04/29 Deadlift
135 x 5
225 x 3 x 2
250 x 5
290 x 5
325 x 5
365 x 1
385 x 1
395 x 0 ->I can get it to above my knees, but the lockout is my problem. Used to be able to nail 405.
x 1 -> Put on straps; my grip isn't a problem, but straps help me feel connected to thew bar I guess
x 0 -> Got it to right before the lockout but it looked like I was having a seizure
315 x 3
x 3
x 7 -> challenge set, just wanted to rep em out.

Front Squat
Bar x 5
135 x 5
165 x 5
185 x 5
205 x 3
225 x 2

T-Bar Rows
2 plates x 12
3 plates x 10
3 plates + 25 lb x 6
Stripset:
3 plates+25 x 6
3 plates x 7
2 plates x 8
1 plate x 10

DB Floor Press
70 x 10
75 x 6
x 5

Even though I did DB rows yesterday, I saw some goons doing what could only be described as one arm DB shrows with the 110 lb DB(shrug rows -- there wasn't even really any bending at the elbow to be honest...) so I thought I would show them proper form:

DB Row:
115 x 7
x 5
x 10

GHR
BW x 12, 12, 8

That's all for now folks, I'll give y'all a bit more info later I guess.


#2

So basic information right now:
Height: 5'6"
Weight (As of this morning): 135. 6 lb
Age: 19 -- sophomore in college

1RM maxes
Deadlift: 385 lb
Squat: 275 lb
Bench Press: 215 lb

What I just posted is my first five days of running a program with some 5/3/1 in it -- I say it like that because I just use the four-day version of 5/3/1 as a base and a bunch of other Wendler's principles, but it's definitely not 5/3/1.

I'm planning on competing in my first raw full PL meet in a month, but I'm not sure if I want to compete in the 135 or 148 class yet... Either way, I need to figure this shit out fast.

Any input is always welcome! I'm always constantly learning.


#3

I guess you could call this morning a "conditioning" day (hardly, I frickin' hate that stuff!)

Hang cleans
95 x 3 x 2
115 x 3 x 2
135 x 2
145 x 1
150 x 1
155 x 1 --> PR, although during fall of last year I was able to hit 185 much easier than I hit this today... Not sure how to really properly train these lifts, so if anyone could give some advice on that, that would b e great.

BB Shrugs
135 x 20
165 x 15
185 x 12
205 x 7
135 x 17

Wide Grip BB BP --> forgot how fried my chest felt already...
135 x 12
165 x 3 x 3
175 x 3 x 3
185 x 3
x 2

BW=135. 8 LB

As of two weeks ago, I started taking my first real pre-WO supplement: jack3d. While I cannot say I don't get the super-energy from it like everyone else does -- probably because I drink coffee like water -- it definitely helps my focus throughout the workout. Today, I forgot to take it and I think there was noticeable difference... usually I don't check the time throughout my WO, but today I wanted to be out in an hour.


#4

Pictures taken this morning!


#5

most muscular -- hah


#6

Argh, uploading images on T-Nation=biggest pain in the arse


#7

Front double bi


#8

rear lat spread


#9

Another pretty light day, did a modified little workout Dan John wrote for olympic lifting... first time trying out snatches. Well, kinda, I've tried em before, but this is the first time i did them with fairly decent technique.

Bodyweight: 135.8 lb

Hang Snatches
bar x 4
65 x 2
75 x 2
85 x 2
95 x 2
105 x 1.5 (couldnt get the second one locked out)
95 x 2
75 x 4

Front Squats
135 x 5
165 x 5
185 x 5
195 x 5
205 x 5

Flat Bench Press -- just for some extra work
135 x 5
165 x 5
185 x 5
x 4
135 x 10

Pullups: bw x 12, 10, 8

Nice and easy today.
Today is my first day of trying to bulk up to 148, I guess. Here's what it looks like:
2 pieces of whole wheat toast with a little jam on each
3 egg omelette chicken apple sausage cheddar cheese
1 roasted potatoe
2 high-fiber tortillas
1/2 can of kidney beans
8 oz 93/7 ground beef
2 hard boiled eggs
1 slice cheddar cheese

how does that look? too little? too much? i suck at nutrition.


#10

Actually, upon further examination.... Im estimating it somewhere at 1510 calories... nowhere near high enough, huh?


#11

Well, first thing's first: I relapsed last night. I'm not proud of it and I'm working on it, but it happened and there's not a damn thing I can do about it now. That doesn't mean I'm okay with it -- far from it -- but I need to work on not letting one setback ruining my progress. Progress, not perfection. Anyway, with 0 hours of sleep, 6 cups of coffee, and 3 scoops of jack3d I headed into the gym this morning... angry, guilty, I'm not sure, but emotionally charged.

OHP
Bar x 10
75 x 5
95 x 3
100 x 3
105 x 3
115 x 8
125 x 3 (Rep PR)
135 x 1 (weight PR)
135 x 2 (weight and rep PR)
140 x 1 (struggled, but a new weight PR)

Incline BB BP
135 x 5
155 x 5
165 x 5
175 x 4
185 x 2 x 4

DB Partial Press
50 x 18
55 x 10
55 x 8
55 x 6

Face Pull
50 x 16
57.5 x 12
57.5 x 10

Tricep Pushdown
50 x 20
57.5 x 18
65 x 12
65 x 8

Pullups throughout workout:
BW: 15, 11, 10, 10, 10, 10, 15, 9, 11, 10, 6 = 117 total


#12

BW: 136.6
Squats
bw x 20
bar x 10
135 x 5
185 x 5
205 x 3
225 x 3
240 x 3
250 x 2 x 2
265 x 1 (definition of a grinder)
225 x 3

Zercher Squats From Ground
135 x 10 x 2
165 x 10
185 x 3 <- gassed at this point
185 x 1

Speed Pulls Micro Mini Band
185 x 2 x 3
205 x 2 x 3
225 x 2 x 2
245 x 1

Standing Cable Crunches (All sets done with no rest between -- I call it a ladder set?)
30 x 20
35 x 20
42.5 x 20
50 x 15
57.5 x 12
65 x 10

GHR
bw x 15 x 3

Leg Extension
50 x 20
50 x 15
70 x 10
70 x 8

I think I've figured out my problem: too high of frequency. I say something like this a lot when asked about my training, "Yeah, I have some set days, but on my 'off' days, if something is feeling fresh, I'll work it."

This is what my standard week look like, a la 5/3/1.

M: Standing OHP
T: Squat
W: Off (actually a lat/pulling specialization day)
R: Bench Press
F: Deadlift
Sa: Off
Sun: Off

Based off last week, it looked more like this:
M: OHP
T: Heavy Ass Squatting (No complaints with that, just felt like I should include the 'heavy ass' part cause my buddy Max was there pushing me.)
W: Shitty Lat/Pull day Heavy Pressing Day
R: Bench Press Floor Press
F: Deadlift (Which includes front squatting)
Sat: Acessory Work
Sun: Squat/Benchpress

I would go into more specifics on what actually went on each day, but if you really care you can just look at my post containing all of last weeks sessions. Anyway, what it ends up breaking down to is:
3 days of some form of maximal squatting (standard, front squat)
3 days of some form of deadlifting (standard, deficit, and speed)
3 days of some form of horizontal/semi-horizontal pressing
Lots and lots of pulling in the form of pull ups (which is fine with me)

Well, today was squats, and I met my rep requirements (minus the last set of 3 ), but goddamn every rep felt like a damn battle. Not okay. However, I'm glad I did this -- let a week pass before I really changed anything; now I know what I'm working with and how to change it. So, time for a revised (and finally, specific) training plan.

Monday: OHP day
OHP
Incline Barbell BP
CGBP
DB partial press
Face pulls

Tuesday: Squat day
Back Squat
Zercher Squats (In lieu of hack squats or leg presses, my stubby ass legs are too short for an effect ROM)
Speed pulls with bands
Deficit Straight Leg DL

Wednesday: Lat day
Weighted Pull Ups
Cable Rows
DB Rows
Wide grip straight arm pulldowns

Thursday: Bench Press day
Bench Press
DB Bench Press
Floor Press (Pending)
Weighted Dips
Tricep Pushdown

Friday: Deadlift Day
Deadlift
Front Squat
T-Bar Row
GHR

Saturday and Sunday are yet to be established; I'm thinking about one oly-lift day and one complex or tabata method day..


#13

Training: Lat Day
BW: 136.6 lb

Weighted Pullups
45 x 5 x 2
60 x 4 x 2
70 x 3 x 2
80 x 2
90 x 1 (to see if I could even get one)
BW: 12, 6, blahblahblahblah

DB Rows
110 x couldn't even get one for some reason...
70 x 20
80 x 20
85x 20
no rest
95 x 10
105 x 10 -> much better!

Snatches
bar x 4
65 x 2
75 x 2
85 x 2
95 x 1
105 x 1
115 x 1 -> PR!
125 x 0 -> I could get it up, just couldn't get underneath the bar...

Cable rows -> just wasnt feeling like doing these at all today...
120 x 20
160 x 10
160 x 11
200 x 5

Wide grip SAPD
42.5 x 20
50 x 16
57.5 x 13

First of all, this may be my only the 2nd or 3rd time snatching and I'm sure that my techniques a bit off, but hot damn, I love doing em'!

Secondly, is it just me, or does mediocrity in the gym seem to flock to mediocrity? As in, those who suck (read as idiots -- not necessarily people who can't deadlift 1231253425 pounds) seem to flock to others who suck.

ALSO, I would really love if someone looked at my vague program that I just posted above and gave me some sort of feedback; all the main lifts are done in a 5/3/1 progression, thanks!


#14

Damn man, you're freakin strong for a little guy. Kick ass.

I'm not the most experienced guy around, but I've competed before and you're going to do a meet, so I'll help out what I can. First thing I'll say, is forget wondering what class to compete in. If it's a month away and you're 137ish, just don't worry about weight and do the 142 class. Don't worry about cutting for it, hitting your lifts is more important.

I'll keep following and try to give any tips I can man. Keep kicking ass. You'll rock that meet.


#15

Hahaha, shit man, I appreciate the compliment, especially coming from you (lurked your log for quite awhile.) And yeah, that seems to be the general advice I've been hearing: fuck your BW, just try and get your lifts as high as possible. Sounds good to me. Thanks for your advice!


#16

No shit? Dude, post up anything, don't hide in the shadows. The more you get out in other people's logs, the more they'll come check yours out and help out.

Any more tips needed on your first meet, I'll be glad to help. I'll be doing my second one in August. Tip #2 I'll give you, is OPEN LIGHT. On everything. Trust me, you won't regret it.


#17

Oh yeah, reading countless Elitefts Q&A has definitely reassured me that I'm going to start light.

Unless my numbers improve drastically in exactly a month (holy shit I just realized it's a month from today), which I hope they do, I already have my starting numbers planned out:

BP: 185
Deadlift: 365
Squat: 245

... however, as ambitious and unlikely as it sounds, I would like to be able to hit:
BP: 225
Deadlift: 415 (i've hit 405 before, but I'm not really sure how looking at my current strength...)
Squat: 315

Naturally, I would like these as PR's not my openers hahaha

Couple quick questions though:

1) The meet allows a belt, but I have never used one before and I've heard you have to train with one for at least a little bit for it to be effective.... Any thoughts on that?
-Same question for wrist wraps (NOT straps)
-Same question for knee wraps
This isn't to say I've had knee/wrist/back problems before... but if they would icnrease my #'s, i see why not?

2) The leading up week... what the hell do I do? Should I just follow something like the deload week in 5/3/1?

3) Nutrition the day of: how important is it? I was thinking just eat like I normally do + large doses of caffeine to keep me going through the day.


#18
  1. Get a belt now, and work with it for all your squats and deads (after warmups) to get used to wearing it. Your numbers will go up, so you'll be pleased, I'm sure. I use an Inzer lever belt, $70 on Inzer's site and I had it in a few days.

If wraps are allowed and you want to use them, try them out in practice. If you're not comfortable with them, don't use them. Not sure about knee wraps, but I'd say they're likely a lot like wrist wraps.

  1. Nothing. Maybe the weekend before the meet, go into the gym and work up to your openers on all lifts, at one time. Squat, Bench, Dead. In that order. Pause your benches for at LEAST a 1 count. It'll help you feel what it's like to do all 3 of those lifts in 1 session. The rest of the week, stretch, walk, relax. You'll get bored and want to do something, just don't be stupid about it.

  2. Bring a lot of food. PB and J, trail mix, finibars, protein shakes, gatorade, water, stuff you can easily digest. Oh, and don't do the caffeine until you've at least hit your first couple of squats, you don't want to be jittery and miss a lift because of a call or something stupid.

LWI


#19

thanks for all your help inky! if I could I would give you a big hug, but I dont know how I would get to AZ to do that and I don't think my GF would approve... Ill be keepin' tabs on your prep for the august meet=P


#20

Haha, no problem man, happy to help. Where you at and what meet are you doing?