T Nation

Sick's Training Log

Whats up Fellas,

I wont be able to make it to the gym anymore this week, so I went ahead and looked over my current Goals. Come to find out I was trying to do to much at once so I’ll keep it simple® this time.

Reason for having a log in the Strength Training Forum you ask? Because my goals are to increase my 1-3 RM in the DL, Frontsquat, Weighted Pullup and Clean&Press.

The owner of the gym that I train at is a former competitive Powerlifter, he’s already helped me alot by checking my form.

He’s a motivating guy, his spine got fucked up by shrapnel from an RPG a couple of years back, but he’s still in there lifting and doing his rehab work everytime I see him.

There’s noone that I can ask to help me out on the Oly lifts atm, so I’m going off the stuff I’ve learned about from videos/articles/etc.

Stats:
25 y/o
5’8
210
15% BF
Training age (properly training) for 4 months

DL - 1x415
Frontsquat - 1x295
Pullup - 3x45 (no kipping)
C&P - 1x185
Floor Press - 2x210 1x220

Goals: (in 16 weeks, 4x4 week blocks)
Strengthen my weak back and entire PC
DL - 1x504
Frontsquat - 1x365
Pullup - 1x60
C&P - 1x250

I’m planning on using the Standard Westside Template but using the Bench days to to train the C&P and Pullups.

This is what it’s gonna look like for the first 4 weeks.

Oh there’s no GHR Machine in the gym, my knees cant handle doing the BW version off the floor (not even with alot of cusion), does anyone know what I can do about that?

Here’s what I’m planning on doing:

Warmups: (Beside working up to the working sets)
Looking into Neanderthal Nomore and those kind of Aticles to keep my shoulders, knees and hips mobile and strong. Dont know exactly what it’s gonna look like yet.

Mon - ME Lower
ME - Frontsquat
ME - DL
GMs
Back Extensions
Pull Throughs
Suitcase DLs
Reverse Crunches
Cable Crunches
Calve Raises

Tue - Active Maintenance
Sled Dragging
Mobility Drills
Tai Chi and Chikung

Wed - ME Upper
ME - C&P
ME - Pullups
DB Bench
Bent BB Rows (same grip width as bench)
Dips
Highpulls (clean grip)
BB Power Shrugs
DB Shrugs
Sidebends

Thur - OFF

Fri - DE Lower
DE - OH Squats
DE - RDLs
GMs
Back Ext.
Pull Throughs
SC DLs
Rev Crunch
Cable Crunch
Clave Raises

Sat - Active Maintenance

Sun - DE Upper
DE - DB Thrusters
DE - Snatches
DB Incline Bench
Chest Supported Rows
Dips
Pullups
Front/side/rear delt raises


How’s that look? I was thinking about doing this for 3 weeks then deloading for 1. I’m not worried about waving/bands/chains or anything fancy yet, I just wanna add more weight to the bar as often as possible.

Thanks in advance.

Got some Gymtime in today, was about 45 minutes. Did mostly random ME type stuff, not that I had much time till they closed the Gym on me, bah!

Hang Cleans (below knee):
3x10x100

Pushups:
3x20

Floorpress:
6x140
5x190
2x210
2x210 (PR)
1x220 (PR)
0x220

Pullups Commando:
5x22 (1 kip)
5x22 (1 kip)
4x22 (1 kip)
4x22 (1 kip)
10xBW
9xBW

Knees where acting up on Frontsquats so I cut them short and did DLs till the Gym closed:

Frontsquat:
10x145
3x180

DLs: (with 35s instead of 45s to increase ROM)
3x180
3x250
3x250
3x320
2x320
1x390
1x420 (PR!)

Ripped a callus straight off the base of my right middlefinger heh, bout time I got my callus cherry popped! ()=

On our way back me and Pops found a weightbench, BB, and about 200Lbs worth of plates on the side of the road, helluva find. Now me and my bro can
do Bench and DL matches at the crib. (=
Got about 500 Lbs worth of plates now, problem is we can only fit about 300 on the bar… and they are the small hole kind not olympic size.