T Nation

Pinto Training Log

7-7-14 Heavy Bench

Bench-
bar *lots, 135 *lots,

1bd- 245 *1, 335 *1, 385 *1

3bd- 445 *1

shirt on- 515 *5, 565 *5, 585 *4
shirt off-

3bd- 355 *8?
1bd- 245 *lots

Pushdowns- 10 to 20 *5

7-8-14 Deadlift/Leg Accessory Stuff

Deads-
belt, no briefs
135 *5, 225 *1, 315 *1, 405 *1, 485 *5 *5

Back to the 5-rep set deads. Never has joke-weight felt so non-joking. I almost puked on the last set.

Leg Press-
10 to 15 *5

Calf Raises-
15 to 30 *5

Single Leg Curls-
10 to 15 *5

Leg Extensions-
15-20 *3

Weighted Splay-Legged Sit-ups
12 *3

7-9-14 Shoulder/Back Accessories

Behind the Neck Presses-
65 *lots, 115 *3, 155 *3, 185 *6 *6 or 7 sets (wasn’t sure, so I did the last one just in case)

Hammer Low Row Machine-
2 plates/side *lots
4 plates/side *8 *2
4 1/2 plates *8 *4
5 plates *8 *2

Rope Lat Pulldowns-
10 to 15 *5 sets

DB Militaries-
40s *20
50s *20
60s *18

7/11/14 Arm Accessory Stuff

Rack Lockout- pins about 3-4" from lockout
-135 *5,
-225 *5,
-315 *5,
-365 *5,
-405 *5,
-455 *5,
-495 *3,
-515 *3

Close Grip Bench- pointers on the smooth
-135 *8,
-225 *3,
-275 *6 *6

EZ Bar Curls

Pushdowns

7/14/14 Bench

Worked late and missed my usual crew. Had to rawdog it.

Bench-
-bar *lots
-135 *5
-225 *5
-315 *5
-335 *5
-355 *5
-365 *4
Narrow Grip- pinkie inside rings
-225 *5,
-275 *5,
-315 *3
Illegal Wide Grip
-225 *8
-275 *8
-315 *4

Cable Flies- 12 *5

Pushdowns- 15 *5

7/17/14 Deads and OH Lifts

Deadlift-

-135 *5,
-225 *5
-315 *1,
-405 *1,
-525 *5 *3 5th rep on the last set was ugly and slow, but I still finished solid. I also bled like a stuck pig all over the bar and floor of the commercial gym- scab on my shin tore open

Standing Military Press
bar *lots
95 *5,
135 *5,
165 *5,
195 *5,
205 *5,
215 *4
185 *5 *2

Hammer Machine Low Rows-
5 plates/side 8 *8

DB Militaries-
40s *15 *5

7/22 Bench

Floor Press-
bar *lots
135 *10,
225 *3,
275 *3,
315 *3,
345 *3,
375 *3,
405 *1- drifted back and dumped the 2nd rep, just shy of lockout- weird miss for me. But it would have been a PR if I got it.
345 *3,
315 *3 *2

Illegal Wide Bench
225 *8,
275 *8 *2
315 *5

DB Press
80s *15,
100s *15
110s *12

Bunch of pushdowns supersetted with hammer-curls

7/22/14 Deadlift

Conventional Pulls
first time in a suit in forever
135 *3,
225 *3,
315 *3,
405 *3,
495 *3
straps up
585 *3,
615 *3,
645 *2
615 *3

Cable Low Row-
heavyish *8 *8

Lat Pulldowns
lightish *12 *5

Hyper Extension/Leg Curl/Seated Calf Raise Circuit
40/15/25 for 3 rounds

Cable sidebends

Suit needs to be tightened up. It was way too easy to get to the bar.

7/27/14 Squats

Squats

bar *8,
135 *5
225 *5,
315 *5,
wraps
405 *5
505 *5 *3
405 *12 *2

Leg Press-
moderate weight *15 *5

Leg Curls-
moderate weight *12 *4

Single Leg Extnesions
light and slow *20 *3

Calf Raises- 25 *4

Kneeling cable crunches- 20 *4

7/28/14 Bench

1 board bench- all with doubled monster mini bands- ~110 lbs of tension
bar *5,
135 *5,
185 *3,
225 *3,
275 *3
315 *1
3 boards
315 *3
345 *3
1 board
225 *8-10 *2

A bunch of pushdowns and pec deck flies

7/30/2014 Random Stuff

This would have been a deadlift day, but I need a week off of pulling heavy (or at all). So, here’s what happened:

Hang Cleans-
bar *5,
95 *5,
135 *5,
185 *5,
205 *5,
225 *5
225 *3
185 *5

Military Press
bar *8
95 *8
135 *8
165 *8 *2,
185 *8 *4
155 *8

Facepulls- 15 *4

Rope Tri Pushdowns- 20 *4

Cable Side Bends- 20 *4

Hanging Leg Raises- 15 *3

In the midst of my wussy non-DL workout, I saw this guy in the power rack squatting mid-6s for triples in a belt and knee-sleeves- clearly not even challenging weight for the guy. Not the typical thing you see in commercial gyms. It turns out the guy does all these raw meets, has a 2000+ total and mostly trains by himself in LA Fitness. You just never know…

7/31/2014 Backish Work

Good Mornings-
bar *8
135 *8
225 *8,
275 *8,
315 *8

Hyperextension/Leg Curl/Calf Raise Cicuit
50/20/25
40/20/25
30/20/25

Hammer Low Row Machine- 8 *8

Hammer High Row- 12 *4

Cable Low Row- 12 *3

8/1/2014 Bench Accesory/Arms Stuff

Rack Lockouts-
135 *5,
225 *5,
315 *5,
365 *3,
405 *3,
455 *3,
495 *3,
525 *3 *2

EZ Bar Curls-
45 *5
75 *5,
95 *5,
115 *5,
135 *5,
155 *4,
115 *8

CG Bench- pointers on the smooth
135 *5,
245 *8 *8

Cross-chest hammer curls
60 *8 *8

Pushdowns- 20-25 *4

Wrist curls- 20 *3

8/2/2014 Squats

Squats- all in briefs

155 *3
Add choked blue bands
245 *3
335 *3
add knee wraps
425 *3,
515 *3

Wanted to go heavier, but my back was feeling gamey from the good morning silliness the other day. Oh well.

Leg Pressing- heavy * 8-10 *4

Sled Pulls- Did half dozen laps, working up and ultimately I went heavy on these- I think the last was around 550. That one was a chore to get moving.

Ab wheel s/setted with cable side-bends- 15-20 *4