T Nation

Methodical Hound's Training Log


#1

Hello

I am beginning this training diary mostly to monitor my own progress, but I openly welcome any criticism or advice you guys have.

Age: 27
Height: 5’10
Weight: 195lbs

Competition bests:
Squat 385lb
Bench 245lb
Deadlift 425lb

Gym bests:
Current post-injury squat PR 335lb
Bench 265lbx2 reps Paused
Deadlift 455lb

All lifts done completely raw (no belt, straps, wraps, or even shoes).

Goals:

  1. rehab squat, then on to 405lb
  2. bench 315
  3. deadlift 495
  4. strict military 185 (currently 155lb)

My work schedule is a bit chaotic, so right now I am using an A/B split because it gives me the most flexibility. Been training off and on since my late teens, though life changes and regular upheavals have prevented consistent progress until now. Long time Tnation lurker, hoping to turn my gym lifts into some major PRs in time to place at the USAPL raw open next year!


#2

Trained yesterday after a very long work day, and zero sleep.

Strict military press
45
45
95
115
135
155x1 just to see if I still had it
95x12

Pull-ups
Bwx5
Bwx5
+10x5
+25x5
+25x5

Squats
45
45
135
135
225
275
295x1 again, just testing where I am at. Recent hamstring strain (work related). Seems 95% healed.
235x5 nice and fast
235x1 rep with a 3 second pause

Front squat
135
185
205x6

Called it a day. 205x6 on front squats was technically a “default” PR


#3

Deadlift
45
45
135
225
315
365
405x1
Block pull (below knee)
405x2x1
SLDL
315x5

Barbell row
135x15
185x8

Shrug
315x20
375x10

Db row
110x8 each arm

Chest supported row
45+25x15

Excellent starting point for now with the pull. Form feels good. Lowback and hamstring injuries seem to be healed, time to start some real gritty strength building.


#4

Bench press
45
135
135
185
235x1 with 5 sec pause
195x13 PR
195x1 with 5 sec pause

Squat
45
45
135 paused
225 paused
285x1 not hard
245x7 technically a PR by default. Felt awful though.

Standing DB military
25
40sx15


#5

It was a deadlift day, but I felt like squatting. My squat needs the most help anyway.

Squat
45xmany paused
45
135 paused
225 paused
275
315x3 this is a (post injury) PR-match.
255x8 PR

Deficit deadlift
135
225
315
345x1 PR and very easy. Definitely have 365 in me, maybe even 405 from the deficit.

Chins
Bwx5
+10x3
+25x7 PR
Bwx8
Bwx5
Bwx5


#6

Pause bench
45
45
135
185
235x1 for a 5sec count.
205x11 first rep long pause, last rep long pause

Block pull
Warmup
365
415x4

Military press
45
45
95
115
135
105x13 PR

Side raises
20sx20
30sx12
30sx12
20sx15


#7

Squatted up to 325x1 today. Called it there. My low back felt a little tweaked, probably work related. Didn’t want to push it and wind up with a real injury again.

Still, 325 didn’t feel that bad at all.


#8

SI joint pain affecting everything. Oh well! I will PR where I can, and rest where I can’t.

Pause bench
45
135
135
185
225
225
215x3 racked it, felt uneven
215x5 finished the set basically. Wanted more reps, but it just wasn’t happening today.

Incline press
135x15
155x12
175x5

Dips
Bwx8/8/5

Db flies
Btn extensions
Rope pushdowns


#9

Yesterday’s workout.

Pause squats
45
135
135
205x3/3/3/3 with 5sec pauses

Leg press
1px10
2px10
3px10 haven’t done these in years

Btn pulldowns
Warmupx20
110x 15
120x 15
130x 12

Still taking it easy on the low back. Might be smart to focus on pause squats for a while anyway.


#10

Today’s workout

Seated military press
45
95
135x5/5/5 pretty easy
95x10/10/10 very easy
Conservative starting point to build from

Side raises
25x15
30x15
35x14

Barbell curls
45
65x10/10/10

Hammer curls
30x10/10/10


#11

Deadlift warmups
45
135
225
315
High blocks (below knee)
365
405
425x3 pr

SLDL
325x6 pr

Deficit dead
315
355x1 pr

Shrugs
225x 20
315 x20
385x8
Chins
Bwx5/6/10
Decline Situps
x10/10/10/10


#12

Pause bench
45
135
185
225
245x1 nice and smoothe
225x7
225x4

Incline
135x 15
160x10
160x7

Dips
Bwx12/8/10
Db curls
25x12/12/12

Db flies
35x15/10/6
Cable extensions
100x 15
120x 15
130x6


#13

First time ever low bar squatting.

Low bar squat
45
45
135
135
225
275
225x5

All reps felt like cake. Slight lowback tweak, so didn’t push it at all.

Paused high bar squat
225
255
275x1 PR

Leg press
1pl
2pl
3pl
4plx10


#14

Seated military
45
45
95
135
155, 3x5

Btn press
45
95x10/5/5

Side raises
Barbell curls
Hammer curls


#15

Got a belt for the first time. Interesting trying to get used to it.

Low bar squat
45
135
135
225
225
275
315
345x1 PR

High bar
315x2

Back to low bar, beltless
235x5

Warmed up for some benching after this, but it felt like aids so I just stopped and went home.


#16

Last workout before the gym closes for hurricane Irma.

Low bar squat
45
135
135
225
275
315x3
355x1 post injury PR
245x5 easy as pie.

Seated press
45
95
135
160x5
120x3x10
Chins
Bwx5
Bwx5
Bwx5
+25x4
+25x4


#17

Quick post-hurricane workout to start back.

Low bar squat
45
45
135
225
225
275
Belt on
315
255x5 super easy. Will simply keep adding weight to these 5s.

Light deadlift. First time ever deadlifting with a belt on. It felt strange.
135
225
315
Belt on
365x1,1
Raw
365x1

Will definitely take some getting used to.


#18

Pause bench
45
45
45
135
185
225
235x1
235x1
205x5/5/5

Light arm and back work


#19

Standing military press
45
45
95
115
135
125, 2 sets of 6
Pull-ups
Bwx3
Bwx3
+10x3
+20x3
+10, 2 sets of 6

Light shoulder and lat work


#20

Low bar squat
45
45
135
225
275
325x1
275x5/5/5

Shrugs
225x20
315x15
395x6

Rear delt flies and back extensions