T Nation

T-ransformation 2018: Loganator's Logganator

t-ransformation2018

#1

Background

Competetive distance runner for about a decade, decided to take up lifting 4 years ago. Went from 140 lbs to my current heaviest at 178 lbs. Looking to compete in my first strongman event at the end of the summer because, well, it looks fun.

Here’s the before pic, doing one last peak cycle for squat and bench then I’ll start working on getting the abs back


#2

Welcome!. In for your log.


#3

Thanks for the welcome to the forums. A little over a year ago I changed to a legs/push/pull/rest routine and started seeing huge progress. For the last 3 months or so the rest day turned into arms and rear delt day with only the occasional day off if I felt like I really needed it. I’m a pretty big fan of high volume training but I think that with the strength I’ve gained over the last year it’s no longer sustainable and I will be making the switch to a 4 day training split with two upper/lower days. I feel fine during most of my workouts but when I wake up after 9 hours of sleep ready to go right back to bed I know I’m doing a bit too much (actually slept 11 hours last night and finally felt like I got enough sleep) Here’s the last 3 days of legs/push/pull that I did which will probably show why I feel like I need to sleep so much.

Also current maxes are (lbs):
squat 365
bench 325
conventional dl 365
jefferson dl 415x2

Legs

Low bar squat: 7x3x315, 3x3x325
Hip Thurst/Leg press super set with thrusts going 235x15, 285x15, 305x15, 335x15, 3x355x15 and leg press staying at 450x12 for each set.
seated knee extension/cable hip abduction superset for 4x15 of each

Push

Bench 2x265x6, 265x4, 265x5 (had some really weird thing going on with my forearm near my elbow where my arm would give out at the bottom of the motion and I had almost no power. Was very frustrating so I cut it a bit short and hopefully it isn’t an issue the next time I bench)
Push Press 135x8, 155x6, 175x5, 4x185x5
Incline dbell press 80x6, 85x6, 5x90x8, 90x7
Weighed dip/low to high cable fly superset with dips at +45 lbs for 12 then +90 lbs for a set up 8 followed by a set of 7. All 3 sets of flys were for 15 reps

Pull
conventional deadlift 2x295x5, 4x315x5
high angle cheating barbell rows 3x275x15, 2x295x12, 3x315x12
weighted neutral grip pull up/facepull/straight arm pull down superset. +45lbs for pull ups for 6x6 with facepulls and pull downs at 15 reps each set.

Looking forward to the extra rest with only 4 training days a week. Will also give me a chance to run on the off days, there’s a couple 5ks I want to run later in the spring. Also planning on working on my deadlift once I start to cut, my technique needs a bit of work so for the past however many months I’ve just been doing enough to maintain where I’m at. Over the past 6 months my squat has gone up 90 lbs so that’s been the main focus for bulk season. Somehow managed a 30lb bench pr after not going over 245lbs for over 8 months so trying one more peak cycle with that as well.


#4

Managed a 385 squat today (20 lb pr) wasn’t planning on maxing until next week but felt good, hopefully the addition of loud music and ammonia can get me up to 405. Can’t argue with a 110 lb increase in under 8 months, gotta love the newbie gains


#5

Last 2 days of training went like this:

Squat 2x295x5 4x315x5
Deadlift 2x295x5 6x315x5
Hip thrust + lunge superset. HT 2x295x15 2x345x15 Lunge 4x135x7 steps each leg

Bench 225x5 2x245x5 4x255x5
Push press and penlay row superset. PP 135x8 155x5 3x185x5 PR 135x12 4x155x12
Incline dbell press, incline reverse fly, band “draw the sword” exercise. IP 80x8 85x8 3x90x8 95x8 IRF 6x30x15 DtS 6x12
Weighted neutral grip pull ups and face pulls superset PU 5x45x7 FP 5x90x20
Weighted dip and seated cable row superset. WD 4x45x15 SCR 115x12 3x130x12

Deadlifts have been feeling really good lately, think I found a few tweaks to make with my form. Not a lift I really like but might try a peak cycle if it keeps feeling good. Also really happy with the weighted pull ups, sets of 5 were hard not too long ago and now sets of 7 are no problem. And weird elbow/shoulder pain is being minimized with push movements.

On top of all that, I’m down about 4 lbs over the last month and only real change was cutting out 1 big 30 oz glass of whole milk a day. If the light hits me just right then the abs start to peak out so things are coming along well


#6

I’ve come to the conclusion that squatting 315 for sets of 5 is just too heavy. I can muscle through it but form starts to break down by the 2nd set which I think is a bit counterproductive.

Yesterday was 8 sets of squats at 295x5. I might bump this up to 305 in the next week or two but I like the way 295 feels and the form doesn’t really break down until the last set or two.

Bench today was the same as the last time I posted with 2x225x5 2x245x5 4x255x5. I was expecting it to start dropping because I’m down 6 lbs from 178 to 172 which makes a world of difference in how I look because I’m only 5’6. I figure I have maybe another 3-5 lbs to go but I’m in no hurry to lose it.


#7

Here’s how the last 3 days went, finally got in a run. Looking to get in a few runs this week because the temps will be up to the 40/50s. Overall run went well for not really doing them, squats felt good and pull ups moved to sets of 8. Also the abs are coming back!

Friday 3 miles 23:49 (7:56 per mile)

Saturday
Squat 8x295x5
Dl 2x295x5 2x315x5 2x315x4 315x3 (weird day, maybe too many squats)
Lunge 5x135x7 steps
Leg extension drop set x3
Hamstring curl drop set x2

Sunday
Bench 2x245x5 4x255x5
Push press and penlay row superset. PP 135x8 155x5 4x185x5 PR 135x12 5x155x12
Incline dbell press, incline reverse fly and band “draw the sword” exercise supersetm IDP 80x6 85x6 3x90x8 2x95x7 IRF 7x30x15 DtS 7x12
Weighted neutral grip pull ups and face pulls. NGP +45 lbs for 5x8 FP 5x20


#8

Not a great one today, failed a 365 single on squat and the bar felt heavy on all my warm ups. Down 8 lbs total so I guess I’m at the point where the strength starts to go a bit.

Also weird elbow pain/weakness made a comeback and I think that’s part of why squats went so poorly, was hard to get upper back tight.

Might just go for more maintenance type training for this month and once my bf% is back in the single digits I’ll start bulking again.


#9

Here’s the last week of training! Tried high bar squats but everything just felt wrong in my knees and upper back. Also deadlifts have been weird lately so may just throw them out completely or do light straight leg ones. Lastly, added upright rows in an attempt to grow my nonexistent traps, technique needs a lot of work.

Excited to try this program, starting relatively low volume and going to add a set to most exercises each week then deload and start over with more weight. Trying to be semi intelligent instead of getting addicted to the grind. Anyway, here it is

Bench press 4x8x225
Overhead press and penlay row OHP 5x10x95 PR 5x12x135
Incline dbell press and incline reverse fly IDP 5x6x85 IRF 5x15x30
Pull up and Straight arm pulldown PU 4x10 SAPD 4x90x15

High bar squat 3x8x225 2x8x245
Step back lunges 4x135x10 ea leg
Deadlifts 2x5x295 - bugged my back
Jefferson deadlift 2x295x3 each side
Hip thrusts 5x15x295

Close grip bench and hammer curls CGB
CGB 4x12x185 HC 7x10x35
Weighted neutral grip pull ups and face pulls WNGP 4x8x45 FP 4x15x80
Upright row and weighted dips UR 4x12x65 WD 4x15x45

REST!!!

Bench 4x8x225
Overhead press and penlay row OHP 2x10x95 3x10x105 PR 5x12x135
Pull up and Straight arm pulldown PU 4x10 SAPD 4x90x15
Incline dbell press and incline reverse fly IDP 5x6x85 IRF 5x15x30

Low bar squat 4x6x275
Step back lunges 4x10x135
Narrow sumo deadlift 2x5x295
Hip thrusts 5x15x295

Close grip bench and hammer curls CGB
CGB 4x12x185 HC 6x10x35
Weighted neutral grip pull ups and face pulls WNGP 4x8x45 FP 4x15x80
Upright row and weighted dips UR 4x12x65 WD 4x15x45


#10

Another week in the books!

Front squat 5x5x185
Stiff leg deadlift 3x10x135 2x10x155
Face pull and hip abduction FP 5x15x80
HA 2x15x25 3x30x15

Bench press 5x8x225
Overhead press and penlay row OHP 1x10x95 5x10x105 PR 6x12x135
Incline dbell press and incline reverse fly IDP 6x6x85 IRF 6x15x30
Pull up and Straight arm pulldown PU 5x10 SAPD 5x90x15

Low bar squat 6x6x275
Step back lunges 5x135x10 ea leg
Hip thrusts 6x15x295

Close grip bench and hammer curls CGB
CGB 5x12x185 HC 5x10x35
Weighted neutral grip pull ups and face pulls WNGP 5x8x45 FP 5x15x80
Upright row and weighted dips UR 5x12x65 WD 5x15x45
50 push ups

Front squat 5x5x185
Stiff leg deadlift 1x10x135 2x10x155
Face pull and hip abduction FP 5x15x80
HA 5x15x30
Knee extension 3x15x130
Hamstring curl 3x15x85

Bench 5x8x225
Overhead press and penlay row OHP 1x10x95 5x10x105 PR 6x12x135
Incline dbell press and incline reverse fly IDP 6x6x85 IRF 6x15x30
Pull up and Straight arm pulldown PU 5x10 SAPD 5x90x15

Low bar squat 6x6x275
Step back lunges 5x10x135
Hip thrusts 6x15x295


#11

Another 8 day cycle complete, bumping up volume 1 more time then deload.

Notable things:

Slight elbow pain
Starting to kinda get the hang of front squats
Still need an alternative for hamstrings. If RDLs don’t feel right then I’ll just do hip thrusts twice a week

Bench press 6x8x225
Overhead press and penlay row OHP 7x10x105 PR 7x12x135
Incline dbell press and incline reverse fly IDP 7x6x85 IRF 7x15x30
Pull up and Straight arm pulldown PU 5x10 SAPD 5x90x15

Low bar squat 6x6x275
Step back lunges 5x135x10 ea leg
Hip thrusts 6x15x295

Close grip bench and hammer curls CGB
CGB 6x12x185 HC 6x10x35
Weighted neutral grip pull ups and face pulls WNGP 6x8x45 FP 6x15x80
Upright row and weighted dips UR 6x12x65 WD 6x15x45
Rope curl and tricep pressdown RC 3x15x70 TP 3x15x110

Front squat 6x5x185
Face pull and hip abduction FP 6x15x80
HA 6x15x30
Knee extension 4x15x130
Hamstring curl 4x15x85

Bench 6x8x225
Overhead press and penlay row OHP 7x10x105 PR 7x12x135
Incline dbell press and incline reverse fly IDP 6x6x85 IRF 6x15x30
Pull up and Straight arm pulldown PU 5x10 SAPD 5x90x15

Low bar squat 6x6x275
Step back lunges 5x10x135
Hip thrusts 6x15x295

Close grip bench and hammer curls CGB
CGB 6x12x185 HC 6x10x35
Weighted neutral grip pull ups and face pulls WNGP 6x8x45 FP 6x15x80
Upright row and weighted dips UR 6x12x65 WD 6x15x45
Rope curl and tricep pressdown RC 3x15x70 TP 3x15x110

Front squat 6x5x185
Standing hamstring curl 4x15x70
Face pull and hip abduction FP 6x15x80


#12

Ready to deload, elbows have been fairly wonky. After not going above 185 in front squat I managed a 255 single so that was pretty cool. Feeling good about heavy dips and pull ups as well.

Bench press 7x8x225
Overhead press and penlay row OHP 8x10x105 PR 8x12x135
Incline dbell press and incline reverse fly IDP 8x6x85 IRF 8x15x30
Pull up and Straight arm pulldown PU 6x10 SAPD 6x90x15

Low bar squat 6x6x275
Step back lunges 5x135x10 ea leg
Hip thrusts 6x15x295

Close grip bench and hammer curls CGB
CGB 7x12x185 HC 7x10x35
Weighted neutral grip pull ups and face pulls WNGP 6x8x45 3x90 FP 7x15x80
Upright row and weighted dips UR 7x12x65 WD 6x15x45 6x115
Rope curl and tricep pressdown RC 3x15x70 TP 3x15x110

Front squat 7x5x185
Face pull and hip abduction FP 6x15x80
HA 6x15x30
Knee extension 4x15x130

Bench 7x8x225
Overhead press and penlay row OHP 8x10x105 PR 8x12x135
Incline dbell press and incline reverse fly IDP 8x6x85 IRF 8x15x30
Pull up and Straight arm pulldown PU 6x10 SAPD 6x90x15

Low bar squat 6x6x275
Step back lunges 5x10x135
Hip thrusts 6x15x295

Close grip bench and hammer curls CGB
CGB 7x12x185 HC 7x10x35
Weighted neutral grip pull ups and face pulls WNGP 7x8x45 FP 7x15x80
Upright row and weighted dips UR 7x12x65 WD 7x15x45
Rope curl and tricep pressdown RC 4x15x70 TP 4x15x110

Front squat 5x5x185 3x205 225x1 245x1 255x1
Knee extension 4x15x130
Face pull and hip abduction FP 4x15x80 HA 4X15X30


#13

End of deload! Time to get back on the grind

Bench press 3x5x225
Overhead press and penlay row OHP 3x10x105 PR 3x12x135
Incline dbell press and incline reverse fly IDP 3x6x85 IRF 3x15x30
Pull up and Straight arm pulldown PU 3x10 SAPD 3x90x15

Low bar squat 3x5x275
Step back lunges 3x135x8 ea leg
Hip thrusts 3x15x235

Close grip bench and hammer curls CGB
CGB 3x12x185 HC 3x10x35
Weighted neutral grip pull ups and face pulls WNGP 3x8x45 FP 3x15x80
Upright row and weighted dips UR 3x12x65 WD 3x15x45

Ran a 5k

Bench 3x5x225
Overhead press and penlay row OHP 3x10x105 PR 3x12x135
Incline dbell press and incline reverse fly IDP 3x6x85 IRF 3x15x30
Pull up and Straight arm pulldown PU 3x10 SAPD 3x90x15

Low bar squat 3x6x275
Step back lunges 3x10x135
Hip thrusts 3x15x235

Close grip bench and hammer curls CGB
CGB 3x12x185 HC 3x10x35
Weighted neutral grip pull ups and face pulls WNGP 3x8x45 FP 3x15x80
Upright row and weighted dips UR 3x12x65 WD 3x15x45

Front squat 3x5x185
Face pull and hip abduction FP 4x15x80 HA 4x15x30


#14

First week of new routine

Took out close grip bench for the sake of my elbows
Reintroduced deadlifts with double overhand grip only to focus on grip strength and form
Going to mess around with 1 arm dbell press (might try a strongmam comp in August if I learn how to do this quickly)
Face pulls 3 out of 4 days for dat shoulder health
Focusing on heavier bench and front squats for fun
Oh, and a little core work plus biking to the gym now that it’s warm (and gas prices went up)

Bench press 5x245 3x5x255
Overhead press and penlay row OHP 4x10x115 PR 4x12x145
Incline dbell press and incline reverse fly IDP 6x85 3x6x90 IRF 4x15x35
Pull up and Straight arm pulldown PU 4x10 SAPD 4x100x15
Weighted dip and face pull WD 4x15x45 FP 4x15x90

Low bar squat 1x6x275 3x5x285
Step back lunges 4x145x10 ea leg
Hip thrusts 4x15x235

Face pulls and rope overhead tri extension
FP 4x15x90 ROTE 4x12x90
Weighted neutral grip pull ups and face pulls WNGP 2x8x45 2x80x50 FP 4x15x90
Farmers walk and band Y raise. FW 3x30sx100 22sx100 YR 4x20
Incline dbell row and overhead dbell tri extension IDR 4x12x60 ODTE 4x12x50
Tricep pressdown and hammer curl TP 3x15x120 HC 3x10x40

Front squat 1x5x185 4x5x205
Deadlift (double overhand) 5x8x225
Woodchops and face pulls WC 4x15x70 FP 4x15x90
Bulgarian split squat 4x8x40

Bench press 5x245 3x5x255
Overhead press and penlay row OHP 4x10x115 PR 4x12x145
Incline dbell press and incline reverse fly IDP 6x85 3x6x90 IRF 4x15x35
Pull up and Straight arm pulldown PU 4x10 SAPD 4x100x15
Weighted dip and face pull WD 4x15x45 FP 4x15x90

Low bar squat 1x6x275 3x6x285
Step back lunges 4x145x10 ea leg
Hip thrusts 4x15x235

Face pulls and rope overhead tri extension
FP 4x15x90 ROTE 4x12x90
Weighted neutral grip pull ups and face pulls WNGP 2x8x45 2x80x50 FP 4x15x90
Farmers walk and band Y raise. FW 4x30sx80 YR 4x20
Incline dbell row and 1 arm dbell push press IDR 4x12x60 OADPP 50x6 60x5 70x5 75x5
Tricep pressdown and hammer curl TP 3x15x120 HC 3x10x40

Front squat 1x5x185 4x5x205
Deadlift (double overhand) 3x8x225 2x8x245
Woodchops and face pulls WC 1x15x70 3x15x80 FP 4x15x90
Bulgarian split squat and dragon flags BSS 1x8x40 1x8x45 2x8x50 DF 4x10


#15

Good job on that recomp man. Keep up the awesome lifting.


#16

Hey thanks! Chasing that double bodyweight bench right now, think I’ll be pretty close to it in a few weeks


#17

Goofed up my logging and missed a 4 day cycle. Oh well, here’s the last 8 days

Bench press 1x5x245 2x5x255 1x5x265 1x5x275
Overhead press and penlay row OHP 3x10x115 2x10x125 PR 5x12x145
Incline dbell press and incline reverse fly IDP 6x85 2x6x90 2x6x95 IRF 5x15x35
Weighted dip and face pull WD 3x15x45 FP 3x15x95

Low bar squat 1x6x275 2x6x285 1x6x295 1x6x305
Step back lunges 5x145x10 ea leg
Hip thrusts 6x15x305

Face pulls and rope overhead tri extension
FP 2x15x90 3x15x95 ROTE 2x12x90 3x12x95
Weighted neutral grip pull ups and face pulls WNGP 2x8x45 3x80x50 FP 5x15x95
Farmers walk and band Y raise. FW 5x30sx80 YR 5x20
Incline dbell row and 1 arm dbell push press IDR 2x12x60 2x12x65 OADPP 2x80x5 1x90x5 2x100x2
Tricep pressdown and hammer curl TP 3x15x120 HC 3x10x40

Front squat 1x5x185 2x5x205 3x5x215
Deadlift 3x295x5 2x315x4
Woodchops and face pulls WC 5x15x85 FP 5x15x95
Bulgarian split squat and dragon flags BSS 4x8x50 DF 4x10

Bench press 1x5x245 1x5x255 2x5x275 1x3x285
Overhead press and penlay row OHP 5x10x115 PR 5x12x145
Incline dbell press and incline reverse fly IDP 1x6x85 2x6x90 2x6x95 IRF 5x15x35
Pull up and Straight arm pulldown PU 5x10 SAPD 5x100x15
Weighted dip and face pull WD 4x15x45 FP 4x15x95

Low bar squat 1x6x275 2x6x285 1x6x295 1x6x305
Step back lunges and deadbugs SBL 5x145x10 ea leg DB 5x10
Hip thrusts 6x15x305

Face pulls and rope overhead tri extension
FP 2x15x90 3x15x95 ROTE 2x12x90 3x12x95
Weighted neutral grip pull ups and face pulls WNGP 2x8x45 3x8x50 FP 5x15x95
Farmers walk and band Y raise. FW 5x30sx80 YR 5x20
Incline dbell row and 1 arm dbell push press IDR 2x12x60 2x12x65 OADPP 80x4 85x4 85x5 90x5 on right 4ish on left
Tricep pressdown and hammer curl TP 3x15x120 HC 3x10x40

Front squat 1x5x185 2x5x205 3x5x215
Deadlift 4x5x295
Woodchops and face pulls WC 5x15x85 FP 5x15x95
Bulgarian split squat and dragon flags BSS 2x8x50 DF 2x10


#18

Going to mix things up a bit and change to a 4 day split. Squat has been feeling great but bench is a little sub par which is disappointing since that was my main focus the last couple month. Oh well, it’s just 1 bad week.

Bench press 1x5x255 1x5x275 1x2x295 2x5x265
Overhead press and penlay row OHP 2x10x115 3x10x125 PR 5x12x145
Incline dbell press and incline reverse fly IDP 6x85 2x6x90 2x6x95 IRF 5x15x35
Pull up and Facepulls PU 5x10 FP 5x95x15

Low bar squat 1x6x275 2x6x295 2x6x305
Step back lunges and deadbugs SBL 5x145x10 ea leg DB 5x10
Hip thrusts 6x15x305

Face pulls and rope overhead tri extension
FP 2x15x90 3x15x95 ROTE 2x12x90 3x12x95
Weighted neutral grip pull ups and face pulls WNGP 2x8x45 3x80x50 FP 5x15x95
Farmers walk and band Y raise. FW 5x30sx80 YR 5x20
Incline dbell row and 1 arm dbell push press IDR 5x12x60 OADPP 1x5x80 4x5x85
Tricep pressdown and hammer curl TP 3x15x125 HC 3x10x40

Front squat 1x5x185 2x5x205 3x5x215
Deadlift 4x295x5
Woodchops and face pulls WC 5x15x85 FP 5x15x95
Bulgarian split squat and dragon flags BSS 1x8x50 1x8x55 2x8x60 DF 4x10

Bench press 1x5x245 1x5x255 3x4x275
Overhead press and penlay row OHP 5x10x115 PR 5x12x145
Incline dbell press and incline reverse fly IDP 1x6x85 2x6x90 2x6x95 IRF 5x15x35
Pull up and Straight arm pulldown PU 5x10 SAPD 5x100x15
Weighted dip and face pull WD 4x15x45 FP 4x15x95

Low bar squat 1x6x275 1x6x295 3x6x305
Step back lunges and deadbugs SBL 5x145x10 ea leg DB 5x10
Hip thrusts 6x15x305

Face pulls and rope overhead tri extension
FP 5x15x95 ROTE 5x12x95
Weighted neutral grip pull ups and face pulls WNGP 2x8x45 3x8x50 FP 5x15x95
Farmers walk and band Y raise. FW 5x30sx80 YR 5x20
Incline dbell row and 1 arm dbell push press IDR 4x12x60 OADPP 5x80 5x85 2x5x90
Tricep pressdown and hammer curl TP 3x15x120 HC 3x10x40

Front squat 1x5x185 2x5x205 2x5x215 1x5x225
Deadlift 2x5x295 4x5x315
Woodchops and face pulls WC 5x15x95 FP 5x15x95