So I decided to start a training log to keep me honest and for all the encouragement that I’m sure many will have to contribute. It’s a bummer being the only guy in the gym working heavy at the lifts I’m most interested in improving (it’s my workplace’s gym and most are either working out for overall fitness or just trying to stay active… not hating on anyone, but that’s just what goes down at my gym… some decent benchers, but that’s about it). I’m using the conjugate system (as best I understand it). Today’s training looked like this:
Pre-workout 1 drank mostly on way to gym
RDL’s empty bar 1x10
RDL’s 135 1 x 8
DL’s 225 1 x 6
DL’s 315 1 x 5
RDL’s done with 2-4 sec pause at bottom to help stretch out a little more.
Deadlifts for speed
3 x 3 365 w/ 40-lbs of chains (this is closer to 80% of my 1RM and I should have probably just done 315 w/ chains). ~45 sec rest between sets. Knocked the chains off when reps were taking more than a second.
2 x 3 365 ~45 sec rest between sets. First set was good, but 2 and 3 of second set were still too slow.
3 x 3 315 ~45 sec rest between sets. Finished out strong. Had I just started here with the chains, I could have probably done the whole workout at speed. No straps or belt used.
Hit preworkout 2 in the locker room (all about that second scoop)
Accessory work: I was late to the gym and had a meeting to get to, so I had to cut my accessory work short today. Would have liked to get some wide stance box squats in, but such is life.
Bent barbell rows: 365 3 x 8
Kroc rows: 170 3 x 8
Had to wear belt and straps for both. My lower back was pretty thrashed. Plus… my gym doesn’t have 170 lb dumbbells (120’s max no matter how much I ask) so my Kroc rows are done with a hammer grip curl bar by gripping the outside which has no knurling. Basically to Kroc row is to wear straps. When I got to the locker room, realized I had managed to tear a rather large chunk of skin around one of my calluses. Gnarly. Good thing I keep nail clippers in my bag.
Followed up with breakfast as always: 1/2 cup oatmeal, 3 scoops gainer, and a pint of whole milk. Nothing like guzzling 1000-cal right after a workout.