Oscillation Point's Training Log

Deadlifts

135 x 5
135 x 5
135 x 3
225 x 5
315 x 5
335 x 2
375 x 1

Lat pulldowns
100 x 10
110 x 10
130 x 8
150 x 8
170 x 5
180 x 5
Wide grip pullups: 12,10,8
Stretchers 50x10, 60x10, 60x10

Block pulls
225x5
295x5
345x3
295x6

Hammer curls
30sx10
40sx10
50sx8
60sx5
then some pump sets
Cardio

Flat Bench

135x12
185x5
205x3
225x7
240x4

Bent over rows
135x10
185x10
205x8
225x8

Dips
1 plate x 12
1 plate 35 x 8
2 plates x 8
BW x a ton

Pushdowns: lost count of how many sets mainly just for a pump
Hanging leg raises 4 sets

Overall shitty/sore feeling the entire session. Couldn’t really get a good pump or get into my workout.

Hit some pr’s in yesterday’s shoulder workout. Very large volume workout, was in the gym for over 2 and a half hrs and still managed to have energy afterwards. Weird…

Standing press: These started off hard but as the sets went on, the reps became significantly easier.
bar x some
115x5
135x8
140x6
150x4
155x5
165x4
185x1
195x1

115x12, 115x6
Did a bunch of behind the neck jerks, clean and jerks and push presses some ultra strict presses w/115

Side Laterals
30sx15
40sx8
50sx8
50sx8

Front Raises
25sx10
30sx10
35sx8

Shrugs:
135x12
225x15
315x10
405x8
510x5
315x20
315x12

4 sets rear delt rows

Foam rolled lower back, glutes, upper back, pecs and hips

Hanging leg raises 4 sets
Ab roller 4 sets

Cardio: Running, incline jogging, heavy bag work 30 mins or so.

More stretching.

/Fin

7/13/15 Deadlift Workout
Worked up to a single with 365, felt weak
Did 4 sets of 6 with 315 afterwards

Lat pulldowns - final set was 180lbs for 5
Hammer Curls - Worked up to the 70s for 5, once again felt like I could have had more in me.
Did a ton of pullups afterwards/stretchers/etc
Cardio.

7/14/15
Flat Bench
Worked up to 225 for 8 then 245 for 3.
Weighted Dips - did two plates for 8 reps, two plates 35 for 5, 3 plates for 2
Worked light Bi’s and heavy tri’s
Abs - Ab roller, hanging leg raises

7/15/15
Overhead press, did a lot of sets, tired myself out too quickly. Was working in with a guy doing endless sets of squats. Didn’t rest long enough, no intensity, etc, bleh.
Laterals - 30s for 12, 40s for 10, 50s for 8…, 40s for 8, then some pump sets.

Did 20 pullups then another 10 different grips.

Left early, skipped shrugs and rear delts, wasn’t into the workout at all.

Today was basically an arms/shrugs and random misc stuff day.

Curls (Trying to get stronger at these, been stuck doing reps with 110 for a while)
Warmup with dumbells 30s, 35s, 25s, empty easy bar

Ez bar two 45 lb plates = 110 assuming the Ez bar is 20 lbs, 105 if it’s 15.
Did 4 sets before form got atrocious.
Did some alternating curls with 30s then 40s
One armed preachers with 30s

Shrugs:
135x12
225x10
315x12
405x10
455x5
520x5
525x4 (form wasn’t too good at this point)
Most of these were supersetted with trap bar shrugs (135lbs) with long squeeze at the top.

Hammer curls
35s x 8 (meadows style)
45s x 8
55s x 8
70s x 5 drop 40s x 8
Some reverse curls w/ light dumbells. Feel good. Will add these in to all arm workouts.

Pullups: 15, 10
Some cable curls
Ran a mile, jogged uphill for a bit. End.

Deadlifts
135x a lot
225 x 5
315 x 5
335 x 2
380 x 1
315 x 4
315 x 4
315 x 4

Off blocks:
315 x 4
365 x 1
385 x 1

Wide grip pullups : different grips, wide grip, close grip, chinups, shoulder width.
Pulldowns: Was tired from the various pullups. Hit a ton of sets nevertheless. Top set was 180x5
Stretchers: 2 sets

Hammer Curls: worked up to the 50s before form broke down.
Foam rolling and stretching.

7-22-15
Bench press (flat)
135x12
185x5
205x2
225x8
185x5

Afterwards was dips, worked up to 2 plates for 8 which was pretty weak. Shoulders were feeling sore/weak and joints were hurting. Need better warmup next time.
Decline - worked up to 225 for about 5, was also very weak.
Bodyweight dips for about 30 reps supersetted with pushdowns with 150 lbs (did this for 4 sets)

7-23-14
Shoulders (bad idea doing shoulders after a bench session, will have to add in a day of rest between workouts)
OH press
95x5
115x5
135x8
145x5
155x4 (felt awful)
moved onto side laterals (also felt awful) 30s for 12, 40s for 8, 50s for 8, didn’t try 55s as form was bad enough with the 50s.

Shrugs:
135x10
225x10
315x12
405x8 (felt unsually heavy, also hit my nuts on the last rep which threw me off)
455x5 (meh will rest up and try it next week)
315x20
225x10

Rear delt bent over rows: 135x10, 185x8, 135x10
Rear delt flies: worked up to 150 for 10
Did some more side laterals with 30s and 40s, some machine laterals with 90lbs.

Olympic jerk: worked up to 200lbs, did 115, 165, and 185 before this.
abs: leg raises, hanging leg raises
jump rope and ran a bit.

Flat Bench:
135x5
185x5
225x8
240x4
275x1

Dips:
BWx30
BW 45 x 12
BW 90 x 8
BW 115 x 5
BW x20

Triceps pushdowns : Stack supersetted with rope pushdowns w lighter weight
Biceps: used no more than 35s for pump sets
Abs: hanging leg raises supersetted with ab roller

Rack Pulls
135x5
225x5
315x5
405x5
495x3
515x1
550x1

Weighted Pullups
BWx16
BW 45 x 6
BW 55 x 5
BW 70 x 4
BW 90 x 2
BW x 10

Pulldowns
60x10
80x10
120x8
140x8
160x5
180x5
120x10

Stretchers 4 sets of 12 with 60lbs
Hammer Curls
30sx 10, 40sx 10 meadows style
50sx8, 70sx6 Regular style
35sxa ton burn out

Hanging leg raises 3 sets
Some cardio at the end
/Fin

Haven’t posted in a while, had a short vacation that caused me to lose about 10 lbs (all muscle of course).

Deadlift
135x some
225x some
315x 3
375x 1
315x 6
315x 3

Some pullups
Lat pulldowns:
120x8
140x8
160x8
180x5
120x10

Rack Pulls
135x5
225x5
315x5
405x3
500x1
405x5
315x5

Close grip pulldowns
100x10, 120x10
Stretchers 50, 50, 60 x 12
Pullups 15, 10, 10, 8
Hammer curls up to 60s for 10 reps