T Nation

Straight Rat.


#1

Decided to give this online log a try. Follow enough people and it seems to help them so here it am. A bit of background about me.
Age: 22
Weight : 165 ( Im aware there's 12 year old girls that weigh more than me)
Bf: floating around 8-10%
Current max lifts.
Dead 1rm: 350
Dead 3rm: 335
Squat 1rm: 315
Squat 3rm: 295
Incline Bench 1rm: 220
Incline Bench 3rm: 205
Press 1rm: 155
Press 3rm: 145
Power Clean PR: 210
Clean PR: 245
Snatch PR: 170
Pull-ups: 28


Goals:
Deads: 385
Squat: 355
Press: 175
Inc BP: 245
Power clean: 225
Pull-ups: 30.


Conditioning:

5 rounds
- 5 pull-ups
- 10 clapping push-ups
- 10 jumping squats
Count 10 breaths and go again.

Screw your buddy drills.
One person holds two 45 lb kb in front rack position whilst
Buddy completes specified number of burpee lateral jumps over
small box. Once done, partners switch position.
10-9-8-7-6-5-4-3-2-1
Burpee lateral jumps

Swim:
6 x 50 m sprints
4 x 25 m sprints
300m cooldown/ technique


#2

13 March 15

Weight: 167.4

Conditioning

6 Rounds

? 135 lb Thrusters
5 - 5 - 5 - 5 - 5 - 5 ( did 155 last round)
? 35 lb push-up to row
12 - 10 - 8 - 6 - 4 - 2
? 250 m Row
(Goal was to get 250 under 50 seconds)

Strength:

Deadlift x 3
225 - 255 - 275 - 300 - 325 - 340 (2) - 310 - 310 - 310
Incline Bench Press x 3
135 - 165 - 185 - 205 - 215 (1) - 220 (1) - 185 x 4 x 3 sets
1 arm DB Row
105 x 3 each arm x 9 sets

Accessory

DB Incline Press ss w/ 30 v-ups
60 x 10, 65 x 10, 65x 8, 65 x 4, 65 x 9
(Left shoulder tweaked on that fourth set. Minute rest between sets. 2-1-1-0 tempo )


Comments:

Left shoulder is aggravating me, seems to be the culprit in stopping my progress on bench. Maybe I’m just weak. Haha I hope it’s not the latter of the two.


#3

15 March 15

Weight: 168.4

Conditioning:

Complete AFAP; On the top of every minute perform 1 Power Clean at 87.5% of your 1RM until done with workout.

20-15-10-5-10-15-20
-Burpee
-Squat Jumps
Power Clean was done @ 185

Finished up with some bodybuilding type stuff for my shoulders. Nothing worthy of posting here.


#4

If you are having any sort of shoulder issues, google the diesel crew how to shoulder rehab. Give it a try for 3 weeks, and notice the difference.

Are you a crossfitter? Thats what the couple workouts posted make me think.


#5

Ecchastang: thanks for the advice! Will definitely look into incorporating that into my routine. Somedays i feel like I should get it checked out because sometimes it just begins to get irritated out of nowhere, then other days it doesn’t hinder me at all and just kind of pops and cracks when I internally rotate it or roll my shoulder back. Haha no I’m not. I just want to build my work capacity and be able to “carry my engine.” ( as mark twight would say) I also follow alpha’s log and decided to give his template a try.

16 March 15

Weight: 168.2

Conditioning:

On the top of every minute perform:
1 Power Clean - 1 Hang power clean - 1 power clean. Did this at 175.

  • Burpee: 10 ( minute 1

#6

Ecchastang: thanks for the advice! Will definitely look into incorporating that into my routine. Somedays i feel like I should get it checked out because sometimes it just begins to get irritated out of nowhere, then other days it doesn’t hinder me at all and just kind of pops and cracks when I internally rotate it or roll my shoulder back. Haha no I’m not. I just want to build my work capacity and be able to “carry my engine.” ( as mark twight would say) I also follow alpha’s log and decided to give his template a try.

16 March 15

Weight: 168.2

Conditioning:

On the top of every minute perform:
1 Power Clean - 1 Hang power clean - 1 power clean. Did this at 175.

  • Burpee: 10 ( minute 1

#7

Conditioning:

On the top of every minute perform:
1 Power Clean - 1 Hang power clean - 1 power clean. Did this at 175.

  • Burpee: 10 ( minute 1

#8

Idk why it’s not posting everything when I submit it or let me delete posts but I will try posting tomorrow.


#9

Ecchastang: thanks for the advice! Will definitely look into incorporating that into my routine. Somedays i feel like I should get it checked out because sometimes it just begins to get irritated out of nowhere, then other days it doesn’t hinder me at all and just kind of pops and cracks when I internally rotate it or roll my shoulder back. Haha no I’m not. I just want to build my work capacity and be able to “carry my engine.” ( as mark twight would say) I also follow alpha’s log and decided to give his template a try.

16 March 15

Weight: 168.2

Conditioning:

On the top of every minute perform:
1 Power Clean - 1 Hang power clean - 1 power clean. Did this at 175.

  • Burpee: 10 ( minute 1 & 2) 8 ( minute 3 & 4 ) 6 ( minute 5 & 6 ) 4 ( minute 7 & 8) 2 ( minute 9 & 10 )

Strength:

Squat x 3
205-235-265-285-300 PR - 275-275-275-275
1 muscle clean and press x 3
135 x 9 sets
Weighted pull-up x 3
55-55-55-65-65-65-75-75-75

Accessory:

Squats:
250 x 15
250 x 5
Re-racked it and completed the last 5.

Accesory 2:

Squats x 8 ( first and last rep performed a 3 second pause at bottom)
225-225-225-225
Db pullover x 10
60-60-70-70


Comments:
Conditioning was tougher than expected. Was originally shooting for 10 burpees for all the rounds, but I quickly changed that after the second set because by the time I finished it I had like 20 seconds to rest until my next round so I decided to go down by 2 every two rounds.

Pretty happy with the PR today, wasn’t looking forward to squatting after the conditioning because my legs felt kind of spent but surprisingly they felt really smooth today.

Was shooting to get 20 reps with 250 but didn’t get a good breath of air before I went down for my 16th rep and the integrity of my back gave out and I folded over. Re-racked the weight as fast as I could and completed the last 5 reps.

Good lifting today.


#10

18 March 15

Weight: 169.4

Conditioning:
7 Rounds

  • Power Clean x 3
    135-155-165-165-170-180-185
    -Goblet Squats x 10
  • DB Swings x 10
    Rest 30 seconds

Strength:

Deadlift x 3
225-250-275-295-315-275 x 5 x 3 sets
Incline BP x 3
135-165-185-200-185 x 5 x 4 sets
1 Arm DB Row x 3
105 x 3 x 9 sets

Accessory:

Incline DB BP x 10
60-70-80(7)-70-70
V-ups x 30
1-1-1-1-1


Comments:

Everything felt heavy today.
Lower back was tight and I think ill attribute that to not stretching and all the squats from the other day.
Bench press has kind of stalled the last two weeks, which is why I decided to add a but more volume and adding 5 reps to the back off sets.
I’ve been running the 9-10x3 for about 6 weeks now and I think I’m gonna take a deload week and begin with a 6 x 5 for the strength portion and see how it goes.


#11

19 March 2015

Was originally gonna do some conditioning outside, some sprints and kb work but I got sucked into doing some bodybuilding stuff with some friends instead… And it had to be “chest”

Strength:

Flat barbell bench press ( I always stray from this because it aggravates my shoulder but today it didn’t hurt too bad.)
135 x 15 ( warm up )
185 x 5
205 x 5
210 x 5
210 x 3 + 2 assisted

Strip set: put 145 on the bar with a 25, two 10’s, and a 5 and perform as many repa as you can until you can no more. When finished strip the closest plate to the collars and go again until your left with just 95 on the bar.

Cable flies:
3 sets with light weight trying to feel the squeeze an keep the bold flowing.

Incline db bench press:
40 x 15
55 x 15
70 x 8
70 x 5 + 2 assisted

Core:
3 Rounds
Grab a 25 lb plate and get in the plank position.
Set a running clock.
30 sec front plank rotating plate with right hand in circular motion.
30 sec front plank rotating plate with left hand in circular motion.
30 second front plank
20 sit-ups
20 leg levers.


Comments:
Bodybuilding is so boring. Haha
in hindsight I should of opted out of doing the flat bench, my shoulder feels really weak right now.


#12

20 March 15

Weight: 169.2

Strength/Skill

1 Power Clean 2 Hang Clean
135 - 165 - 170 - 175 - 175 - 180 - 185 - 195 - 170 x 3 sets

Strength

Squat:
205 x 3
235 x 3
265 x 5 x 3 sets
225 x 20


Comments:
Was short on time today and then both of the power racks were taken with dudes that were just talking majority of the time… Waited like 20 min after the cleans to actually squat. By then I had like 20 min till the gym closed so just squatted.
Lower back felt tight, especially at the bottom of the hole. I knew as soon as I loaded 205 and descended it that it was gonna be no bueno for me.
Definitely gonna stretch.


#13

21 March 15

Weight: 168.0

Strength:

Press: 5 x 5
135
Pull-ups
22-20-15-13-13

Accessory:

Incline BB BP: 4 x 8
155 (2 second pause first and last rep)
DB Curls w/ 40 lb
8-8-12-12

SLDL standing on 4 inch block
185 x 12 x 3

Super set
Tricep DB Press x 12
70-70-70
Hanging leg raise x 20
1-1-1


Comments:
Just messing around today. Happy with the 5x5 press


#14

22 March 15

Weight: 170.0

Strength:

Front Squat
135 x 10
185 x 8
225 x 5
250 x 5 x 2 sets

Bottoms-Up Squat
225 x 5 x 2 sets

Super-Set 1

Cuban press > Snatch Grip BTN Press > Normal grip BTN Press > Press > Push Press ( 5 reps each)
65-75-75-80-75
DB Curls x 10
40-45-45-45-45

Super-Set 2

20-15-10-5 (unbroken)
Squat w/ 225
Pull-ups


Comments:
Not gonna be able to hit the gym for 5 days so decided to do a full-body workout.
Considering I haven’t done front squats in some time, other than when I do cleans, I was pretty content with hitting 250 for 5.
Was gonna finish it off with some tgu’s but took to much pre-workout and vomited some time after the second super set.


#15

22 March 15

Weight: 170.0

Strength:

Front Squat
135 x 10
185 x 8
225 x 5
250 x 5 x 2 sets

Bottoms-Up Squat
225 x 5 x 2 sets

Super-Set 1

Cuban press > Snatch Grip BTN Press > Normal grip BTN Press > Press > Push Press ( 5 reps each)
65-75-75-80-75
DB Curls x 10
40-45-45-45-45

Super-Set 2

20-15-10-5 (unbroken)
Squat w/ 225
Pull-ups


Comments:
Not gonna be able to hit the gym for 5 days so decided to do a full-body workout.
Considering I haven’t done front squats in some time, other than when I do cleans, I was pretty content with hitting 250 for 5.
Was gonna finish it off with some tgu’s but took to much pre-workout and vomited some time after the second super set.


#16

28 March 15

Weight: 168.7

Strength:

Push-Press: 5 x 5
95(wu) - 135 - 155 - 165 (4) - 155 - 160

Accessory:
6 rounds

  • Seated DB Press x 10
    45-55-55-55-55-55
  • Wide Grip Pull-ups x 10
    1-1-1-1-1-1
  • Farmer Carry x 40 m
    80 lb db

Accessory 2

Shoulder complex:
5 Rounds; 5 reps each w/o putting bar down
Muscle snatch > SG BTN Press > BTN Press > Press > Push Press
75 lbs x 4 rounds; 65 lbs 5th round

Arms

  • pretty much supersetted dips with different variations of curls for 15 minutes.

Conditioning:
10-9-8-7-6-5-4-3-2-1
Tire-flips
Burpee-Pull-ups


Comments:

It’s good to be back.


#17

29 Mar 15

Weight: 164.8

Strength:

Front Squat
135 x 10
185 x 6
225 x 3
255 x 2
270 x 1 (PR)
280 x Fail
225 x 3 x 5 Sets

Pause Front Squat x 8 Reps
135 - 185 - 185 - 185


Comments:
Body is pretty thrashed from the workout yesterday after the 5 day escape I had from the weights. Tried doing some light bench presses but my shoulders were not feeling it so I decided to work up to a single on the front squat. I haven’t tried pushing it in some time so I figured Id see where I was at. I think I’m gonna switch out the back squat for the front for some time and see where that takes me.
Pause front squats suck.


#18

30 Mar 15

Strength:

Front Squat x 5
135-185-225-225-240-215-215-215
Incline Bench Press x 5
135-165-185-185-185-165-165-165

Accessory:

Anderson Front Squats x 6
185-185-185-185
Incline DB Bench Press x 12
60-60-60-60
T2B x 8
1-1-1-1

Conditioning:
30-25-20-15-10

Dimel Deadlift
Push-ups
40m Left handed farmer carry with 80 lb DB
40m Right handed farmer carry with 80 lb DB


Comments:

Shoulders still I bit tight. Wanted my top sets for the bench to fall around 200 but 185 felt heavy.
Hips were also a bit tight going into this from the front squats I did the day before but I pushed through and managed 240 for my top set which is less than ideal but I’ll take it.


#19

31 Mar 15

Weight: 166.4

Went into the gym today and tried to do some cleans but my tight hamstrings and hips halted that early on. Instead I just rowed for a bit and I’m gonna stretch later today.

Anyone have anything they like to do when the next day the doms sets in and every body part feels like it’s pumped full of lead?


#20

31 Mar 15

Ended going back to the gym and did some conditioning. Now I feel better.

Conditioning:

Empty Bar > 65lb > 85lb > 105 lb > 115lb > 85lb > 65lb > empty bar
8x Deadlift
8x Hang Power Clean
8x Front Squat
8x Push-Press
8x Back Squat
8x BTN Push Press
8x Bent-over Row
Rest 1:00 minute add/take off weight and repeat

6 Rounds
5 Burpees
100 m sprint
Walk back 50m, Jog last 50m back then repeat.


Comments:

Barbell complexes are never fun. Glad It’s over with now.