T Nation

Teledin's Training Log


#1

Running a training log on a couple sites. Since I'm here more often now, might as well start one here also. Not going to go in depth with my background, will answer any questions any body has on it however.

Coming off a recent elbow dislocation in February. Not yet back to where I was in terms of size and strength, but I am very close. Right now I'm on a more strength based program of my own design, formulated from personal experience. Basic breakdown:

  • ME Pressing with DE Pulling
  • ME Squats with Hamstring + Calves
  • ME Pulling with DE Pressing
  • DE Squats with Miscellaneous

Tomorrow is my ME pulling with DE pressing day, so I'll provide a little more in depth insight into my training style.

Should mention I'm only mentioning the sets that matter in this log. I do a number of ramping sets leading up to that/those sets. I also train with a lot of volume.


#2

1st May, 2011

DE SQUATS + MISCELLANEOUS WORK

Front Squat
198 x 5 (Weight PR)

Pin Back Squats
198 x 3 x 5

Overhead Lunges
88 x 5

Seated Side Laterals
33 x 6

Dip Pos. Hanging Leg Raises
BW + 33 x 8 (Rep PR)

Cable Crunches
250 x 8, 250 x 9

Standing Alternating Bicep Curls
33 x 8

Skullcrushers
95 x 5

Calf Press
484 x 9


#3

02-05-2011

ME PRESSING + DE PULLING

Flat Barbell Bench Press
231 x 5, 242 x 5, 259 x 7

Standing Military Press
132 x 5, 143 x 5, 149 x 3

Floor Presses
132 x 8 <20s> 176 x 5, 220 x 3 <15s> 132 x 7

DE Rack Pulls
286 x 3 x 5

DE Chin Ups
BW (213) x 5 x 5

Smith Rear Shrugs
286 x 6

Face Pulls
110 x 6


#4

03-05-2011

ME SQUATS + HAMSTRINGS AND CALVES

Nautilus Hack Squat
264 x 7 (Rep PR)

ATG Squat
297 x 4

Glute-Ham Raises
BW x 6 x 5

Good Mornings
154 x 5 (Weight PR)

Seated Calf Raises
132 x 12 + 6 + 6 + 6, 154 x 7 + 5 + 5

Standing Calf Raises
132 x 12 + 6 + 6 + 6, 154 x 7 + 5 + 5


#5

mav suck

Good luck with the training sir, I'll be following.


#6

Yup, suck enough to go up 2-0 against the Lakers.

Thanks for stopping by!

05-05-2011

ME Pulling + DE Pressing

Deadlift
440 x 5 (Equal PR)

Bent-Over BB Rows
231 x 5

Overhand Medium Grip Lat Pulldowns
210 x 5 + 3 partials

V-Grip Seated Rows
210 x 7 + 2 partials

Incline Bench Press (FSR)
132 x 3, 154 x 3, 165 x 3, 176 x 3, 181 x 3, 187 x 3, 192 x 3, 198 x 3

Nautilus Pec Flyes
200 x 10

Skullcrushers
95 x 6


#7
09-05-2011



DE Squats + Miscellaneous


Front Squat
209 x 5 (Weight PR)

Overhead Lunges
110 x 5 (Weight PR)

Seated Side Laterals
33 x 10

Dip Pos. Hanging Leg Raises
BW + 33 x 9 (Rep PR)

Cable Crunches
250 x 8, 250 x 10

Standing Alternating Bicep Curls
44 x 8

Hack Squat Calf Press
286 x 10

#8

10-05-2011

ME PRESSING + DE PULLING

Forgot about the face pulls today. Trying to rework my strength in the bench by forcing some weight on the bar. 286 x 2 was easy but I was shaking a little. First time in 3 months dipping again after my injury. I'm going to move them onto my DE pressing day.

Flat Barbell Bench Press
264 x 7, 286 x 2

Standing Military Press
149 x 4

Floor Presses
220 x 3

Parallel Bar Dips
BW (210) x 5 x 3

DE Deficit Deads
264 x 5, 286 x 3, 264 x 3 x 3

DE Chin Ups
BW (210) x 5 x 5

Smith Rear Shrugs
286 x 6, 309 x 5


#9

cool to see a fellow aussie in here, where you from?

and can you be bothered converting to pounds every time you post?


#10

Hey thanks for stopping by.

I'm near Geelong.

I really don't need to think about it too much, as I generally use the same weights. Only time I might need to actually plug it into the calculator is when I'm doing a max effort set and I'm using an unfamiliar weight. But I have become pro at multiplying and dividing by 2.2 :slight_smile:


#11

12-05-2011

ME SQUATS + Hamstrings, Lower Back, Abdominals

Aligned it with the WSBB standard template.

Front Squat
220 x 5 (Rep PR)

ATG Squat
301 x 4

Nautilus Hack Squat
264 x 6

Hyper Extensions
BW x 8, +22 x 8 x 4

Decline Crunches
BW x 8, +22 x 8 x 4


#12

13-05-2011

DE Bench + Shoulders, Triceps, Upper Back / Lats

Added some weight onto the dips after the elbow injury. 2nd dipping session, feeling real good. BW was 215 this morning.

FSR Incline BB Bench
88 x 3, 132 x 3, 154 x 3, 165 x 3, 176 x 3, 203 x 3, 132 x 3

Clean into Military Press
88 x 8, 132 x 8, 132 x 6 x 2, 143 x 4

Dips
BW x 5, +22 x 5 x 4

Chins
BW x 8 x 2, BW x 5 x 3

V-Grip Seated Row
100 x 8, 150 x 8, 180 x 8, 210 x 9 (Rep PR)


#13

15-05-2011

DE Squats + Hamstrings, Biceps, Abs, Calves

FSR Box Squat
44 x 3, 88 x 3, 110 x 3, 132 x 3, 154 x 3 x 3, 176 x 3

Glute-Ham Raises
BW x 3 unassisted + 2 assisted x 3, BW x 2 unassisted + 3 assisted

Alternating DB Curls
11 x 6 <5s> 16 x 5 <5s> 22 x 5 <5s> 28 x 5 <5s> 33 x 5 <30s> 38 x 5 <30s> 44 x 5

Dip Position Hanging Leg Raise
BW x 8, +11 x 8, +22 x 8, +33 x 10

Seated Calf Raises
110 x 60 (Cluster Reps)


#14

17-05-2011

ME BENCH + Shoulders, Triceps, Upper Back/Lats

Very good session. Can't remember when I last inclined pressed with dumbbells but absolutely stoked that I hit a repetition PR on those especially AFTER a heavy set of flat bb pressing and considering this is POST injury.

Was meaning to pin press but the floor presses had to suffice. Better I keep it consistent and it makes my injured elbow feel great anyway. The triceps pushdowns felt a little awkward on my elbow so I strapped it up nice and tight.

Flat BB Bench Press (6 sets)
286 x 3

Incline DB Bench Press (8 sets)
110 x 5 (Rep PR)

Floor Press (4 sets)
242 x 5

Face Pulls (7 sets)
130 x 8

Crooked Handle Triceps Pushdown (6 sets)
200 x 5

Overhand Lat Pulldowns (4 sets)
210 x 6 + 2 partials


#15

19-05-2011

ME DEADLIFT + Hamstrings, Lower Back, Abs

Fucked up doing the high pulls after the deads. Forgot that it's not an exercise you want to do fatigued and it felt a little weird in my traps. Will drop those for next session.

Good Mornings (6 sets)
176 x 5 (Weight PR)

Deadlift (9 sets)
484 x 1 (Weight PR)

High Pulls (5 sets)
154 x 5

Seated Hamstring Curls (5 sets)
95 x 12, 110 x 10 x 4

Decline Crunches (5 sets)
BW x 9, +22 x 9 x 4


#16

23-05-2011

DE Bench + Shoulders, Triceps, Upper Back / Lats

Took some time off as my elbow was aching a little.

Need to back off the weight on the FSR. I think 187 is about spot on. What I am finding is that as I go beyond this point, I'm trying to speed the rep up by rolling my shoulders a little and therefore loosening tightness. Which is why I experienced a little shoulder soreness after that. I was feeling real good with the elbow so I upped the dip poundages to a 20kg plate. 8 reps was very easy.

Smoked the chins this week. The seated rows I did on the new machine where the cables feel a little heavier than on the usual one I use.

FSR Incline BB Bench
88 x 3, 110 x 3, 132 x 3, 154 x 3, 165 x 3, 176 x 3, 187 x 3, 198 x 3, 209 x 3

Military Press
88 x 8, 110 x 5, 132 x 5, 143 x 7

Dips
BW x 8, +22 x 6, +33 x 6, +44 x 5, +44 x 8

Chins
BW x 8 x 3, BW x 6, BW x 6 + 1 partial

V-Grip Seated Row
210 x 7 + 1 partial


#17

25-05-2011

DE Squats + Hamstrings, Biceps, Abs, Lower Back

Wasn't actually supposed to do the lower back work today, instead it should of been calves. Doesn't matter, I'll just sub it into my ME squat day.

Box Squat
132 x 3 x 5

Glute-Ham Raises
BW x 5 x 4

Alternating DB Curls
44 x 9

Dip Position Hanging Leg Raise
BW x 10, +11 x 8, +22 x 8, +33 x 10

Hyperextensions
BW x 10, +22 x 8 x 3, +22 x 10


#18

just curious, what are your goals? strength? mass?


#19

Right now I'm more concerned with adding strength. The typical, getting those squat, deadlift and bench press numbers up. Particularly my squat.


#20

I'm in the same boat