T Nation

Straight Rat. Road to Becoming The King Rat


#1

24 Jan 15

Strength: Front Squat

135 x 10
225 x 5
275 x 1
225 x 10 x 2
Conditioning
7 Rounds

6 Weighted Pullups @ 45 Lb’s
100 FT Overhead Walking Lunges w/ 45 Lb Plate
4 TGU’s (2 Each Side) w/ 53 Lb Kettlebell
15 Presses/Push-Presses w/ 35 Lb Dumbells
Maximum Effort Pushups
Rest 30 Seconds…Repeat
Comments:

Knew I shouldn’t of tried to front squat today but my training partner insisted we should since he hasn’t hit up some squats in some time. Performance was subpar and I wasn’t happy with how everything felt so heavy but I know it was only because I backsquatted a couple of days ago.
Conditioning burned my shoulders! I almost dropped the KB on my face when I was coming down from the first TGU… haha


#2

Don’t know what happened to my original thread but it wasn’t showing up anymore so I started a new one.

Stats:

Age: 23
Weight: 165

Current Maxes

  • Squat: 345
  • Deadlift: 405
  • Bench: 225
  • Press: 155
  • Pull-ups: 25
  • Front Squat: 305
  • Clean: 245

Goals

  • Squat: 365
  • Deadlift: 455
  • Bench: 250
  • Press: 165
  • Pull-ups: 30
  • Front Squat: 335
  • Clean: 250

#3

26 Jan 15

STRENGTH:

Deadlift

135 x 8
225 x 5
275 x 5
315 x 3
365 x 3 x 2
315 x 6 x 2

CONDITIONING

7 Rounds

7 Hang Clean and Press @ 95 lbs
7 Burpee Pull-ups
100 Feet Waiters Walk w/ 70 lb and 52 lb KB
3 Each Side Push-up to T w/ 35 lb DB’s

CORE

50 Sit-ups
50 Leg Levers
50 Straight Leg Crunches
50 4-Count Flutter Kicks
1 Min Plank
1 Min Left Side Plank
1 Min Right Side Plank

COMMENTS:

Deadlifts felt heavy to begin with. Happy with the 365 for 3 X 2 but the last one was a grinder


#4

27 Jan 16

Strength:

Bench Press and Weighted Pull-ups

135 x 10
185 x 7
205 x 3
225 x 1 ( another grinder)
185 x 5 x 2 ( spoto press style)

Weighted Pull-ups
Bw X 10
45 x 7 x 5

VOLUME

Bench Press
135 x 23
135 x 16
135 x 11

MAXIMUM EFFORT PULL-UPS
22-16-8

Comments

Lower back is trashed from deadlifts so took it easy and worked on some of the basics. Gonna start the spoto press style a bit more. I liked the feel of it


#5

28 Jan 15

Strength: Low Bar Back Squat

135 x 10
225 x 8
275 x 1
(Lower back got real tight, still sore from the deadlifts so capped it there)

Strength: Bulgarian Split Squat

95 x 12
135 x 8
165 x 5 x 2
115 x 8 x 2

CONDITIONING: Buddy. Drills. 30 Min AMRAP. Increase in weight after every 3rd round.

  • 5 Burpee’s
  • 100 Foot Sled Push
  • 100 Foot Farmer Carry w/ 70 lb kb’s
  • 100 Foot Backward Sled Drag
  • 5 Burpee’s
    Rest amt of time partner takes to finish circuit in plank position.

COMMENTS:

I felt like there was this huge knot in my lower back that got tighter and tighter as I went heavier on the squat. Tried pushing through it but ended up stopping at 275 for I didn’t want to injure myself. Decided to opt for some single leg training. I’ve read good things about it from Ben Bruno’s articles. Never really have tried them before but I got to say that I will definitely start implementing them. My left leg is a lot weaker than my right. Haha


#6

29 Jan 15

Strength: Press and Weighted Pull-ups

95 x 10
115 x 8
135 x 6
145 x 3
160 x FAIL
155 x 1
160 x NOPE… Again.
95 x 23
95 x 14

Pull-ups

BW X 10 X 2
45 x 8 x 3
70 x 5
70 x 3

CONDITIONING: Stations

6 Rounds. 1 Min @ Each Station.

  • Legless Rope Climb ( mountain climbers for the remainder of the minute once finished with the rope climb)
  • Push-up to T w/ 35 lb db’s (Managed to get 5-6 reps each arm)
  • 3 Snatch/3 Push Press w/ one 53 lb kb. ( Switch hands after finished with the 3/3 combo. Managed to finish 2 complete cycles with each hand)
  • Sledgehammer Swings
  • 60 second rest and repeat.

Max Effort Pull-ups
23 reps

COMMENTS:

Surprised that I couldn’t get 160. I think I hit to much volume with the sets leading up to it. 155 went up really fast. I really think it’s a mental thing seeing how it’s 5 lb’s away from my bodyweight so I just psyche myself out… I’m a re-tard. Gonna start doing a max effort in some kind of bodyweight exercise after each session just to see where I’m at.


#7

30 Jan 16

Strength: Bench Press

135 x 10
185 x 6 X 3

CONDITIONING:

12 Min AMRAP

8 Plyo Push-ups onto Bumper Plates
10 Toes To Bar
15 Incline Push-ups
20 4-Count Flutter Kicks holding 45 lb Bar.

GRIP

8 Rounds

Fat Grip Deadlift w/ 135
10-10-10-10-10-10-10-10
KTE on 3" Cannonballs
8-8-8-8-8-8-8-8
Bumper Flip w/ 35lb Plate
5-5-5-5-5-5-5-5

Comments:

My Body is still pretty sore from all the other stuff earlier in the weak so just did some bodyweight stuff. My grip is definetely one of the weaker proponents in my chasis so hit that up pretty heavily today. Nothing fancy just getting some work in.


#8

2 Feb 14

POWER

Power Clean and Push-Press

135 x 3
155 x 2
185 x 1

Clean
205 x 2
225 x 2
245 x 1
260 x FAIL
225 x 1 x 5

Power Clean - Hang Clean - Push Press
185 x 5 sets

Strength:

Front Squat

135 x 10
225 x 6
275 x 2 (HEAVY)
225 x 10
225 x 7
225 x 5 re-racked and 225 x 5 ( backsquat last five)

CONDITIONING

1 Min at each station. 10 Seconds to Change from each station. 7 Rounds.

  • Burpee Pull-ups ( managed to 15 in beginning and then began to dwindle down to 11 at the end)
  • Concept 2 Rower ( kept under 1:55 pace)
  • Barbell Clean And Press @ 95 ( tried to get the same amount of Burpee pull-ups)
  • Rest 40 Seconds and Repeat

COMMENTS:

Cleans always take out the strength in my legs. Front squats went abysmally but I can sure say I have it all I had on those rep sets with 225.
Conditioning was TERRIBLE. 7 rounds was a little ambitious and I tried to keep a certain number goal for each station so I about passed out to keep them.
Have a super long flight so won’t be able to train. Will when I can.


#9

05 Feb 14

Strength: Deadlift

135 x 8
225 x 5
315 x 3
365 x 1 (HEAVY)
315 x 5 x 3

CONDITIONING

15-13-11-9-7

  • RDL @ 185
  • Goblet Squat @ 80 lb’s
    -Farmer Carry X 100 ft @ 85 lb DB’s
    -Pull-ups

RUN

  • 1 mile warmup
  • 1 Min Hard
  • 40 Sec Jog
  • 3 Min Hard
  • 2:20 jog
  • 5 Min Hard
  • 4:30 jog
  • 3 Min Hard
  • 2:20 Jog
  • 1 Min Hard
  • 40 sec Jog
  • 1/2 mile cool down

Comments

Deadlifts felt heavy… Don’t know if it’s because it’s on a stiff bar or what but 365 felt like a truck
I hate running on the beach.


#10

07 Feb 15

Weight: 166.2

STRENGTH:

Front Squat

135 x 6
225 x 5
265 x 3
275 x 3 x 3
225 x 12. Racked then 225 X 8 backsquat.

CONDITIONING

12-10-8-6-4-2

  • KB Clean And Press
  • Burpee’s
  • 40 Yard Sled Push W/ 90 Pounds

COMMENTS

Squats felt out of groove today.
Conditioning sucked. Still getting over a sickness and I just couldn’t catch my breath the entire time.


#11

08 Feb 15

Strength: Incline Barbell Bench Press

135 x some
165 x 5
185 x 3
205 x 3
185 x 5

Workout consisted of a lot of super sets of a pushing movement and a pulling movement after this. Nothing worthy posting here. Just happy how easy the 205 X 3 went up on the incline.


#12

09 Feb 16

AM

Strength: Squat

135 x 10
225 x 6
275 x 5
315 x 1 x 2

Pause Squat

225 x 10 x 2

Bulgarian Split Squat

95 x 10
135 x 5 x 2
95 x 10

PM

Strength: Press

95 x 10
115 x 8
135 x 5
150 x 1
155 x 1
115 x 12

Standing 1-arm DB Press

50 x 10
60 x 5
70 x 3

Weighted Pull-ups

45 x 7 x 5

CONDITIONING

12-10-8-6-4-2

1 arm DB Snatch (collectively get the stated number of reps)
1 arm Push Press
Burpee Lateral Jump over 24" box
pull-ups

COMMENTS.

Went in the morning and kind of just going through the motions. Ended up squatting 315 for a single and like I said my motivation to push myself just wasn’t there. Came back in the evening and we ended up doing something worthy. Gonna start running tomorrow… Not too excited but must be done


#13

10 Feb 15

AM: RUN

  • 1 Mile Warmup
  • 3 Mile Time Trial
    – Goal: 19:30
    – Time: 20:05
  • 1 Mile Cooldown

PM;

Strength: BackSquat

135 x 10
225 x 8
275 x 5
295 x 1
315 x 1
325 x 1

Accessory: 3 Second Pause Squat followed by normal squat

2 Rounds

225 x 5 Pause, 225 x 5 Regular

Bodyweight/Conditioning

10 Rounsa

  • 5 C2B Pull-ups
  • 10 HR Push-ups
  • 15 Sit-ups

Comments


#14

11 Feb 15

Strength: Incline Barbell Bench Press

135 x some
165 x 8
185 x 5 x 2
150 x 12

Accessory: some rows and more DB bench press


#15

12 Feb 16

Hiked about 6 miles with 30 lb pack


#16

13 Feb 16

Strength: Press

95 x 10
115 x 8
135 x 3
150 x 3 ( PR)
120 x 12

Pull-up

BW X 10
45 x 8
60 x 6
70 x 3
80 x 2
35 x 12

Dip

35 x 20
60 x 15
80 x 10

Some tbar rows and more presses.


#17

14 Feb 15

Strength: Deadlift

135 x 6
225 x 5
315 x 3
365 x 3
385 x 1 (Grip issue)
315 x 10
315 x 5

Conditioning: 6 Rounds

44lb KB Complex: 8 Reps Each

  • Deadlift
  • Clean
  • Front Squat
  • Press
  • Lunge ( 4 Each Leg )
  • Bent Over Row
  • Farmer Walk 80 ft.

CORE

  • Planks
  • Decline Weightes Situps

#18

15 Feb 15

Strength: Incline DB Press

50 x 13
60 x 10
70 x 10
80 x 8
90 x 3
60 x 12 x 3

Accessory:

20 Dips
20 Push-ups
20 Chin-ups

15 Dips
15 Push-up
15 Pullips

10 Dips
10 Push-ups
10 Pull-ups

5 Dips
5 Push-ups
5 Pull-ups

Accessory 2

Some more DB presses and tricep


#19

16 Feb 15

Strength

Bench Press

135 x 10
185 x 5
205 x 3
210 x 3
215 x 2

Barbell Row

135 x 10
155 x 12
175 x 12
185 x 10

Military Press

95 x 12
105 x 12
115 x 10

Weighted Pull-ups

25 x 12
30 x 12
35 x 10

Dips

45 x 12
70 x 12
90 x 10

Bicep Curls

70 x 12 x 2
80 x 10

COMMENTS

WORKOUT with a friend. Bodybuilding stuff.

P.M

Ran 4 Miles


#20

U18 Feb 15

Strength: Front Squat

135 x 10
225 x 5
275 x 3
290 x 2.85
245 x 9 (Failed 10th Rep)
245 x 6

Accessory

Bulgarian Split Squat

85 x 10
135 x 6
175 x 3
185 x 2
135 x 6 x 3

Conditioning:

6 rounds

Increasing weight every round on power clean

  • Power Clean (5 Rounds 1 & 2: 3 Rounds 3 & 4: 1 Rounds 5 &6 )
    – 135-155-175-185-195-205
  • 5 KB Front Rack Walking Lunges
    – 2 35lb KB’s
  • 8 Pull-ups
  • 5 KB Front Raxk Walking Lunge
    – 2 35lb LB’s

Maximum Effort Pull-ups

  • 22 Reps

COMMENTS

Almost had that 3rd Rep at 290, I just lost my upper back tightness and lost it just after my sticking point. Was soooo pissed and tried to redeem myself with getting 245 X 10 but same thing happened and I got stapled.
Overall happy with how everything went though.