T Nation

Sick's Strength Training Log

What’s up ladies and Gents,

Just got done reading Muscle Revolution and decided to start with a modified TBT since my goal is strength first and foremost and then hypertrophy.

Ill be focusing on OH presses and weighted pullups and worry about ME benching later once my shoulders are stable and strong enough.

Stats:
Training Age (seriously lifting) 2 months
Age:25
Height: 5’8
weight 215

Goals:
Double BW Squat
Triple BW DL
BW Bench
BW OH Press
BW Power Clean
Double BW Pullup

My current PRs are:

DL:
1x340

Squat:
1x200

Frontsquat:
1x230

OH Press:
standing 5x110
standing 1x150

Clean+Press:
1x150

Pullups:
commando 6x28


This is what my first 4 weeks will look like. I’m using weight and volume progressions for the first 4 weeks and see how that goes, after that I’ll probably add set/rep progressions aswell.

Routine:
The routine has 2 ME days for the frontsquat(well below parallel) OH Press, Pullups, and DL.

Weak areas:
I got a weak back so I’ll be doing alot of GMs and back extensions (gym doesnt have a recerse hyper) alternating between 10x3 and 3x10.

I’ll also be alternating days with wristrollers, calve raises, and external rotations.

Recovery:
On days after DL sessions I’ll be doing sled dragging for active recovery

After Squat days I’ll be doing BW squats and windsprints

I’ll also be doing mobility drills and Tai Chi for active maintenance.

Diet:
6 meals a day consisiting off healthy food, I’m not into counting calories so I’m making sure I follow Berardis 7 habits and stay away from junkfood.

My carbs will be coming from fruit, veggies and corn tortillas, as well as Surge.

Protein form Eggs, Tuna, Cottage Cheese (at night), Chicken and turkey.

Fats from Nuts, seeds, fish oil and Olive Oil

Peri workout nutrition:
1 Surge + Grow! shake before and after training plus a big meal loaded with protein and some simple and complex carbs.

Supplements:
Multi Vite/Mineral
Fish Oil
BCAAs
Surge
Metabolic Drive
Grow!


TBT routine week 1-4
1 TBT
Frontsquat - ME

Pullup - ME

Push Press -ME

circuit:
GMs 10x3
Hypers 10x3

circuit:
Sidebends 10x3
Rollbacks 10x3

circuit:
calveraises 10x3
wrist roller 10x3

2 Maintenance:
BW Squats
Pushups
Pullups

Mobility

3 TBT
DL -ME

Dips 5x5
SDLHP 5x5

circuit:
GMs 3x10
Hypers 3x10

circuit:
decline russian twists 5x10
external rotation 5x10

circuit:
calveraises 10x3
wrist roller 10x3

4 Maintenance
Sledwork
Mobility

5 TBT

Squat 4x10
Cleans 4x10

DB Bench 5x5
Bent Rows 5x5

circuit:
GMs 10x3
Hypers 10x3

circuit:
Sidebends 10x3
Rollbacks 3x10

circuit:
calveraises 10x3
wrist roller 10x3

6 Maintenance:
Windsprints

7 Rest

8 TBT
Frontsquat - ME

Pullup - ME
Push Press -ME

circuit:
GMs 3x10
Hypers 3x10

circuit:
decline russian twists 5x10
external rotation 5x10

circuit:
calveraises 10x3
wrist roller 10x3

9 Maintenance:
BW Squats
Pushups
Pullups

Mobility

10 TBT
DL -ME

Dips 5x5
SDLHP 5x5

circuit:
GMs 10x3
Hypers 10x3

circuit:
Sidebends 10x3
Rollbacks 3x10

circuit:
calveraises 10x3
wrist roller 10x3

11 Maintenance:
Sledwork
Mobility

12 TBT
Squat 4x10
Cleans 4x10

DB Bench 5x5
Bent Rows 5x5

circuit:
GMs 3x10
Hypers 3x10

circuit:
decline russian twists 5x10
external rotation 5x10

circuit:
calveraises 10x3
wrist roller 10x3

13 Maintenance:
Windsprints

14 Rest

15 TBT
Frontsquat - ME

Pullup - ME
Push Press -ME

circuit:
GMs 10x3
Hypers 10x3

circuit:
Sidebends 10x3
Rollbacks 3x10

circuit:
calveraises 10x3
wrist roller 10x3

16 Maintenance:
BW Squats
Pushups
Pullups

Mobility

17 TBT
DL -ME

Dips 5x5
SDLHP 5x5

circuit:
GMs 3x10
Hypers 3x10

circuit:
decline russian twists 5x10
external rotation 5x10

circuit:
calveraises 10x3
wrist roller 10x3

18 Maintenance:
Sledwork
Mobility

19 TBT
Squat 4x10
Cleans 4x10

DB Bench 5x5
Bent Rows 5x5

circuit:
GMs 10x3
Hypers 10x3

circuit:
Sidebends 10x3
Rollbacks 3x10

circuit:
calveraises 10x3
wrist roller 10x3

20 Maintenance:
Windsprints

21 Rest

22 TBT
Frontsquat - ME

Pullup - ME
Push Press -ME

circuit:
GMs 3x10
Hypers 3x10

circuit:
Sidebends 10x3
Rollbacks 3x10

circuit:
calveraises 10x3
wrist roller 10x3

23 Maintenance:
BW Squats
Pushups
Pullups

Mobility

24 TBT
DL -ME

Dips 5x5
SDLHP 5x5

circuit:
GMs 10x3
Hypers 10x3

circuit:
decline russian twists 5x10
external rotation 5x10

circuit:
calveraises 10x3
wrist roller 10x3

25 Maintenance:
Sledwork
Mobility

26 TBT
Squat 4x10
Cleans 4x10

DB Bench 5x5
Bent Rows 5x5

circuit:
GMs 3x10
Hypers 3x10

circuit:
Sidebends 10x3
Rollbacks 3x10

circuit:
calveraises 10x3
wrist roller 10x3

27 Maintenance:
Windsprints

28 Rest


That’s it for now, I’m looking forward to the input the knowledgable got to share.

One of the gyms owners used to be a competetive Powerlifter till shrapnell from an RPG messed up his back, he was kind enough to correct my GM form.

Please believ that I’ll be picking his brain alot. (=

Day 1 TBT

Front Squat:
10x70
10x90
6x120
5x140
3x170
2x180
1x210
1x230 (still same PR)
1x250 (failed)
1x240 (failed)

note to self next time u wanna beat a PR, just increase it by 5-10 pounds… not 20.

set-rep volume 40
volume 4330

1 Clean+Press:
10x70
5x90
4x100
3x110
1x120
1x130
1x140
1x150

set-rep volume 28
volume 2430

Pullups:
5x10
5x15
4x20 1k
4x25 1k
3x30 1k
3x35 2k
2x40
2x45 1k

set-rep volume 30
volume 670

DB Shrug:
8x80
10x85

Jump DB Shrugs:
10x95
10x95
10x95
10x95

set-rep volume 58
volume 5290

Decline Situps:
20xBW
5x50
ran out of time

Day 2 Recovery

Went to the gym earlier to try to beat my Frontsquat PR… should’ve known better.

But ey, lesson learned, dont repeat the same ME movement on consecutive days.


Gym:
DB Snatch 3x10x70*

Power Clean from hang:
10x70
10x70
10x70

set-rep vol 30
vol 2100

Back Squat attempt:
10x70 (Didnt feel right, my lower back started hurting on the first rep so I moved on to OH Squats)

OH Squats:
10xbar
10x20
10x40

set-rep vol 30
vol 600 (i never count the bar)

Thruster:
10x40
7x70
7x90
set-rep vol 24
vol 1500

Fronst squat:
10x70
10x90
10x110
4x110
5x130
1x160
1x180
1x210
1x230 (failed)
1x230 (failed)

set-rep vol 44
vol 3900 (way to high for a recovery day)

Seated calve raise: (alternating toes fwd, out and in the same set)
30x140
15x140
15x140

set-rep vol 60
vol 420

Dorsi Flexion:
15x15
15x45
15x45

set-rep vol 45
vol 105

DB Shrugs:
10x90*
10x90*
10x90*

set-rep vol 30
vol 270

*each hand

Overall all went well, the overall volume isnt as low as I hoped it would be.

Next session later on this afternoon, are bodyweight excercises, mobility drills, stretching, Tai Chi and Chikung.

Im going out of town for a couple of months with no acess to a gym somuch for TBT.

Ill start where I finishied off when I get back.

Awsome Session today.

I wont be leaving till Monday morning so I’ll be able to get another session in tommorow!

Seems like I was short-changing myself on my lifts by not counting the bar. So everyone of my lifts should be +35lb!


PR Update:
DL:
1x405!

Squat:
1x235

Frontsquat:
1x265

OH Press:
standing 5x145

Clean+Press:
1x185

Pullups:
commando 6x28


Frontsquats: (very weak today, hips are still feeling weak and sluggish)

10x105
5x175
1x245
1x285 fail
1x285 fail
4x175
4x175
4x195
5x195
4x115
1x245
1x245
1x265 fail

Db snatches:
10x65*
10x70*

Circuit:
DL/GM
5x265/10x60
5x215/10x80
5x215/10x80
5x265/10x80
5x285/10x80

DL:
1x355
1x385
1x395
1x405(PR)
1x405(PR) (=

Circuit:
Hyper/Rollbacks/Pullups
10x35/20xBW/3x45
x3

PR Update:

DL:
1x405!

Squat:
1x235

Frontsquat:
1x265

OH Press:
standing 5x145

Clean+Press:
1x185

Pullups:
commando 6x28

Job got cut short due to racism, friggin awsome.

More energy for the gym tomorrow.

OK,

I noticed how I slowly but surely fell into the paralasys by analys trap from reading all these articles, so I’ll be starting from scratch.

I’m thinking something like 4 week cycles, with one deloading week.

Just found this MS Office substitue since I lost my darn original MS Office CDs:

Thats some good stuff right there, it comes with Word, Excel and Power Point and its freeware.

I’ll be updating this thread as I put the first 5 week block together.

Here it is,
Goin with the Westside Template for 16 weeks and see how it works.

Added some training for OH Presses and pullups.

Goals:
1x504 DL in 16 weeks. current 405
1x365 Front Squat in 16 weeks. current 265
1x250 C+P in 16 weeks. current 185
1x100 Pull up in 16 weeks. current 2x45
1x200 Bench in 16 weeks. current?
1x200 Chest Supported Row. current ?

Just my friggin luck, Mike the Gym owner told me the gym was closing early today as soon as I got there. I had 15 minutes to train bah!

I figured I’d try to work up to my 1RM right quick to get the most out of those 15min:

Frontsquat:
8x125
10x125
8x195
5x215
1x235
1x285(fail)
1x275 (PR BABY!)

Looks like I’ll have 2 Me workouts back to back in 2 days (tue and wed)

Tommorow will be todays workout.
Front squat ME
DL ME
Back Ext 8x3
Reverse Hypers 8x3
GHR 8x3
Gms 8x3
Rollbacks 3x20
Cable Crunch 3x12
Highpulls 8x3

Got to reading some more of DTs stuff and figured I need to make sure I’m taking care of all the weak areas.

Weak Areas:
Entire PC
Traps
Upper/Mid/Lower Back
Glutes
Hams
Calves

Progressions:
Weight for ME Movements
Set/Rep for everything else

Training File:
http://www.mediafire.com/?7gtmteds0pz

5/29/07

ME Lower

Frontsquat:
10x125
8x145
5x195
4x225
1x275
0x295
1x285
1x295(PR!)
0x305

Snatchgrip DL:
10x125
3x195
3x245

DL:
3x295
3x345
1x395
1x410
1x415(PR!)

Highpulls - clean grip: 8x3
3x125
3x3x175
technique started sycking
6x3x125

RDLs: 8x3
8x3x175

GMs:
10xBar
8x3x85

Back ext: 8x3
3x3x45
3x5x45

Cable Crunches: 3x12
3x12x90

Leg Raise from Dip station: 3x12
3x12xBW

Couldnt find a place to do GHRs or Reverse Hypers BAH!