T Nation

Methodical Hound's Training Log


#21

Row
45
135
185
205x5/5/5
Bench
45
135
185
205x5/5/5
Side Planks

Chest supported row
45
45+25x5/5/5
CGBP
135
175x5/5/5
Side Planks

Dips
Bwx8/8/8
Push ups
Bwx8/8/8
Knee raises


#22

Kettle swings (40lb for 10s)
High block pulls up to 405 for 3 and 2, trying to get used to the belt
Planks

SLDL up to 315 for 3 beltless. Bar was bent, so these felt wrong. Also more Kettle swings and Planks

Shrugs and Stiffarm pulldowns


#23

Pull ups
Bwx3
Bwx5
+10x3
+20x5/5/5
Military press
45x8
95x5
115x3
130x5/4
115x
Side Planks

Rear delt rows
20sx12/12/12
Seated no-back Db press
30x12
40x12
50x4

Crushed my finger in the DB rack at this point, it started to bleed so I went home


#24

Determined to get my squat up to the next level. Forgot to upload this a couple days ago:

High bar paused squat
225x1
205x3x3

Paused bench
185x1
165x5x5
Barbell row
165x4x5
Side planks


#25

Today’s workout

Lowbar squat
335x1
285x5

Speed bench
155x5x4
Rear delt flies

Deadlift
315x1
275x5


#26

Pause bench
195x1
175x5/5/5/5/5
Chest supported rows

Paused highbar squat
235x1
215x3/3/3
Side raises


#27

Speed bench
155x3/3/3/3/3
Rear delt flies

Lowbar squat
345x1
295x5

Deadlift
335x1 still easy.
295x5 still easy.


#28

Bench
205x1 long pause
185x5/5/5/5/5

Chest supported row
2plx5/5/5/5/5

Highbar paused squat beltless
245x1
225x3/3/3

Side raises
20sx 4x15


#29

Low bar squat
355x1
305x5

Speed bench
160x3/3/3/3/3
Seated rear delt flies

Dead
355x1
315x5


#30

Pause bench
215x1 long pause
195, 5x5

Chest supported row
2plates+10lb 5x5

Beltless paused squats
255x1 three second pause
235, 3x3

Db side raises
25s, 7x12


#31

Lowbar squat
45
45
135 having some hip pain
135
135 slightly better
225
275
315 first set without pain
365x1 PR
315x5 PR

Speed bench
165x3/3/3

Seated rear raises
25sx10, stopped early due to neck pain

Deadlift
45
135
225
315
385x1 belt still feels awkward
345x5


#32

Paused bench
225x1 long pause
205x5x5

Chest supported row
2plates+20lbsx5x5

Paused highbar beltless squat
265x1
245x3x3

Side raises
30sx8/8/8/8/8/8/8/20


#33

Went in to lowbar squat today, but hip pain was a nagging problem. Warmed up extensively, continued on up to 315 but it felt very slow and sloppy, not snappy and clean like it has been. I called it there, stretched my hip flexors out, and went home. I didn’t realize it had already been 5 weeks of this squat routine, so maybe it’s just time for a new setup.


#34

Bench
235x1 long pause
215x5/5/5/3

Chest supported row
2pl+30lbx5/5/5

Chose not to pause squat due to the hip pain. The benching felt pretty awful, 215 should have been way easier than this. I’m not sure if my body is burnt out on this plan, or if my work schedule is just messing me.


#35

Light one today

Lowbar paused squat, up to 275x1. Three second pause. Still having hip pain

Block pulls below knee, up to 365 for 3x1

Feet up bench
155x 3x3

Rope pull through
80x3x15


#36

Bench
195x10/10/10

Also did some chins, and high rep work on DB raises and triceps extensions.


#37

Lowbar beltless
Up to 225 for four singles. Hip rehab.

Military
95x12
105x10
115x7

Deads, beltless
385x1
335x5 easy


#38

Feet up paused bench
45
135x3
155x3
175x3
185x3
205x3
215x3
225x2
175x5
175x5
175x5

Barbell row
45
135x15
155x15
175x12
185x8

Chest supported row
1plx15
1pl+25x15
2plx12
2pl+10x12

Db row
80x10

Seated no-back DB press
35x15
40x13
45x7

Upright row
Barx12/12/12

Front raises
15sx10/10/10


#39

Hip rehab workout

Couple front squats. Pain.

Highbar back squats slow
45x3 X10

Stretching


#40

Squat
45
45
135
225
275
Belt on
305x1/1/3

Bench
135
135
195x8/8/6

Dead
45
135
275
365
395x’1/1

Db raises and triceps extensions