Time to Nut up or Shut up

Training Logs
1

Nathan Vick

Height: 5’4
Age: 28
Weight Class: 132-165 Currently trying to get settle into 148s.
Training Weight: 155
Current Routine: 5/3/1 3 day with own deadlift programming.
Best Estimated Maxes: 350, 253, 455
Federation: NASA
Best Meet Lifts: 331(belt & sleeves), 243, 430 - April 12, 2014

[u]1st Meet - NASA East Texas Open - 6/16/2012 (used 3 day full body routine):[/u]

Squat: 243, 259, 276 - Left a lot on the bar, but regardless my squat is awful and needs a lot of improvement.

Bench: 193, 209, 226=missed - Couldn’t lock it out, due to a technique error I believe.

Deadlift: 331, 364, 391 - All attempts were easy, probably couldve done 397.

Total: 876
Coeffecient: .9312 = 6.2772

Video from meet

After the meet I essentially had a 3 week layoff and lost a decent amount of strength. It took 6 weeks to get my strength back in the same area.

[u]NASA Unequipped Nationals in Dallas November 17th, 2012 (Used 5/3/1 for Powerlifting):[/u]

Overall the meet went well. Unfortunately I didn’t get but 1-2 hours of sleep the night before. Although I was in bed for around 7 hours.

Weigh In:
Easily made weight weighing in at 130.5 around 730pm Friday night. I actually need to try to cut it a little closer to 132, as its not really fun trying to stuff myself afterwards to gain weight back. Now that I have some accurate scales to use, it should be easier for me to be just under weight. Immediately after I weighed in I consumed two drinks consisting of around 115g of carbs, 15g creatine, 8g BCAA, and half a scoop of whey isolate. Got home and had…-fruit smoothie, 4oz beef liver, ton of sweet and russet potatoes, white rice, and around 10-12oz of tilapia.

Squat:
Warm ups pretty much went according to plan and the weight felt pretty light, so I felt confident going in. Ran into a couple guys who were at my first meet, and they were kind enough to put my wraps on for me each attempt.

281 - Went up about like I thought it would. Felt like I could’ve stayed more upright though. I’ve never had my wraps so tight so maybe the strong rebound caused my hips to move up too fast.

304 - I pinned this as my max realistic attempt. It was a good choice as it was a bit of a grinder. Good lift.

314 - This was “go for broke” and I missed it. Back folded at bottom when I was rebounding. I got my planned attempt so I don’t really care that I missed it. Just would’ve been icing on the cake.

Bench:
Everything went wrong on bench. Warm ups were terrible as I started to late. Everyone was already doing heavier weights so I wasn’t able to drop down like I wanted. Warm up ended up being some push ups, 135x5x2, and 185x2.

209 - Usually can confidently double this weight, but it moved pretty slow. Still got it though.

220 - Knew I didn’t have 226 in me, so tried this and failed…twice. Second time I decided to do close grip for shits and giggles and almost locked it out. Wouldn’t have counted though as I pressed before the command. I paused completely and anticipated the command versus actually listening for it. It was frustrating, but I’m well aware of my bench woes which is why I already had a smolov jr plan for it after the meet. I shrugged it off and instead looked forward to my bread and butter…the deadlift.

Deadlift:
I made damn sure I had plenty of time to warm up for this. Did my SMR and warm up lifts exactly according to plan. Warm ups were flying up with ease so I felt confident.

391 - Flew up once I got it a couple inches off the ground. Good lift.

424 - Again, this was my realistic max attempt and a good choice. Was pretty slow off the ground but I got it up. Good lift!

449 - This was for the 132 record (beating 446), Couldn’t get it off the ground but just like my last squat, it would’ve been icing on the cake.

Total: 937
Coefficient: .9340 = 6.7059

2

Monday 8/27 Press C3W1

Press:
50 lb x 5
60 lb x 5
75 lb x 3
85 lb x 3
100 lb x 3
112.5 lb x 7
72.5 lb x 15

Pull-Up:
5 x 7 (reps x sets) super set with press

Standing One-Arm Dumbbell Shoulder Press:
35 lb x 10 x 3

Chin-Up:
6 x 3

Dips:
5 reps
5 reps
10 reps || weighted || 25 lb
8 reps || weighted || 45 lb
5 reps || weighted || 65 lb

Close Grip Pull-Up:
6, 5, 5, 5

Dumbbell Bicep Curl:
25 lb x 10 x 3

Face Pull:
50 lb x 15 x 4

Jump Rope:
0:05:00

3

Tuesday 8/28 Deadlift C3W1

Deadlift:
140 lb x 5
175 lb x 5
210 lb x 3
245 lb x 3
280 lb x 3
315 lb x 8
345 lb x 2
365 lb x 1
Felt amazing today! Set a rep PR on the final set and felt like I could’ve done 10.

Front Squat:
110 lb x 8
130 lb x 8
147.5 lb x 6
simplest strength template. Started to heavy though so gonna take at least 5 pounds off for the remaining cycle.

Power Shrug:
315 lb x 12
345 lb x 6
Havent done heavy shrugs in years. Felt pretty nice. Put on my belt for the last set.

Single Leg Back Extension:
10 reps
10 reps
8 reps

Ab Wheel:
10x3

Jump Rope:
0:05:00

4

Thursday 8/30 Bench C3W1

Bench:
45 lb x 10
80 lb x 5
100 lb x 5
115 lb x 3
135 lb x 3
155 lb x 3
177.5 lb x 8
197.5 lb x 2
205 lb x 1

Dumbbell Rear Delt Row:
5 lb x 10 x 9 (super set with bench)

One-Arm Incline Dumbbell Bench Press:
50 lb x 10 x 2
47.5 lb x 10 x 2

One-Arm Dumbbell Row:
55 lb x 12 x 2
52.5 lb x 12 reps x 2

Rope Triceps Pushdown:
50 lb x 15 x 3

Rope Curls:
50 lb x 12 x 3

5

Saturday 9/1 Squat C3W1

Barbell Squat:
45 lb x 10
100 lb x 5
125 lb x 5
150 lb x 3
160 lb x 3
185 lb x 3
225 lb x 6
240 lb x 2
250 lb x 1
Felt like a really shitty session. One of those days where you just can’t find the groove.

Paused Squat: First time doing these.
175 lb x 3
175 lb x 3
175 lb x 3

Good Morning: Simplest Strength Template
85 lb x 8
100 lb x 8
115 lb x 6

Barbell Bulgarian Split Squat:
65 lb x 10
75 lb x 8
85 lb x 6

6

Sunday 9/2 C3W2

Press:
50 lb x 5
60 lb x 5
75 lb x 3
80 lb x 5
95 lb x 5
105 lb x 7
75 lb x 15

Pull-Up:
5x11
6x2
Did between pressing and then some later.

Standing One-Arm Dumbbell Shoulder Press:
35 lb x 10 x 3

Dips:
20, 12
Forgot belt so had to do bodyweight

Chin-Up:
6
Had to stop after one set. Tendinitis is acting up.

Dumbbell Bicep Curl:
20 lb x 15

Machine One Arm Negative Curls:
50 lb x 1
60 lb x 2
70 lb x 3
Just fucking around. Wanted to do something besides regular curls.

7

Tuesday 9/4 Deadlift C3W2

Deadlift:
140 lb x 5 Con
175 lb x 5 Sumo
210 lb x 3 Con
225 lb x 5 Sumo
260 lb x 5 Con
300 lb x 5 Sumo
Just did prescribed reps.

Snatch Grip Deadlift:
265 lb x 5 x2
Wanted to do another set but my left wrist is messed up and the straps were killing it with the snatch grip.

Front Squat:
85 lb x 10
102.5 lb x 10
122.5 lb x 10

Manual Leg Curl:
6, 5, 5
Do these on a seated calf machine.

Ab Wheel:
10 x3

8

9/6 Bench C3W2

Bench:
45 lb x 10
80 lb x 5
100 lb x 5
115 lb x 3
125 lb x 5
145 lb x 5
167.5 lb x 7
130 lb x 15
Took it easy today. Did 7 on top set. Felt like I could’ve done 10.

Dumbbell Rear Delt Row:
5 lb x 10 x 8
Super set with bench.

One-Arm Incline Dumbbell Bench Press:
50 lb x 10 x 3

One-Arm Dumbbell Row:
55 lb x 12 x 3

Face Pull:
50 lb x 15 x 3

Rope Triceps Pushdown:
50 lb x 15 x3

Rope Curls:
50 lb x 12 x 3

Jump Rope:
0:05:00

9

9/7 Friday Squat C3W2

Squat:
45 lb x 10
100 lb x 5
125 lb x 5
150 lb x 3
160 lb x 5
185 lb x 5
210 lb x 11
Much better squat workout than last week. Hit a nice PR, even though I wasn’t suppose to…

Paused Squat:
185 lb x 3 x 3

Good Morning:
70 lb x 10
85 lb x 10
100 lb x 10

Dumbbell Rear Lunge:
45 lb x 10 x 2

Pallof Press:
50 lb x 10 x 3

10

9/10 Monday C3W3

Press:
50 lb x 5
60 lb x 5
75 lb x 3
95 lb x 5
105 lb x 3
117.5 lb x 6
75 lb x 15 1s week. Barely got the 6th rep up.

One-Arm Dumbbell Shoulder Press:
35 lb x 10 x 2

Dips:
bw x 5 x 2
27.5 x 10
47.5 x 8
67.5 x 5

Pull-Up:
5 x 13
Super set with my pressing and did some after dips.

Face Pull:
50 lb x 15 x 3
super set with curls.

Rope Curls:
50 lb x 12 x 3

Spin “sprint” Intervals:
Sprint/Rest
15/45 x 4

11

9/11 Tuesday Deadlift C3W3

Deadlift:
145 lb x 5
175 lb x 5
210 lb x 3
260 lb x 5
295 lb x 3
335 lb x 8
360 lb x 1
380 lb x 1
Overall best deadlift workout ever! Was really tempted to pull 405, but I held back. Maybe next month.

Front Squat:
112.5 lb x 5
132.5 lb x 5
150 lb x 5

Barbell Shrug:
335 lb x 8
365 lb x 6

Manual Leg Curl on calf machine:
6, 5, 4

Ab Wheel:
10 x 3

12

Strong workouts you got here man, I will follow.

13

[quote]florelius wrote:
Strong workouts you got here man, I will follow.
[/quote]

Thanks! I’ve got a ways to go if I want to be elite though. I see you just started 531. I’m really liking it. On my 3rd cycle right now doing the powerlifting version. Keep lifting and eating and the strength will follow my friend.

14

9/13 Thursday Bench C3W3

Bench Press:
45 lb x 10
80 lb x 5
100 lb x 5
115 lb x 3
145 lb x 5
165 lb x 3
185 lb x 6 (est max= 222) suck!
135 lb x 15
205 lb x 1
210 lb x 1

Pissed that I couldnt get 7 reps on my last set! Bench seems to be progressing the slowest of all my lifts. Singles felt harder as well.

Dumbbell Rear Delt Row:
5 lb x 10 x 10
Super set with bench.

One-Arm Incline Dumbbell Bench Press:
50 lb x 10 x 2

One-Arm Dumbbell Row:
55 lb x 12 x 2

Rope Triceps Pushdown:
50 lb x 15 x 3

Rope Curls:
50 lb x 12 x 3

Face Pull:
50 lb x 30

Jump Rope:
5 min.

15

9/14 Friday Squat C3W3

Squat:
45 lb x 10
100 lb x 5
125 lb x 5
150 lb x 3
185 lb x 5
210 lb x 3
235 lb x 5 (Est Max-274. This cycle has sucked! Heavy dead days are effecting my squats)
250 lb x 2
260 lb x 2

Paused Squat:
205 lb x 2 x 3

Good Morning:
92.5 lb x 5
112.5 lb x 5
122.5 lb x 5

Dumbbell Rear Lunge:
47.5 lb x 10 x 2

Pallof Press:
50 lb x 10 x 2

16

As I said above, I feel like I need to change up my routine order a bit. My squats were improving every week until I started with the heavy singles on deadlifts. So what I’m thinking of doing is reversing my dl cycle, so it has its own heavy week, or just making my workout week Thurs-Tues versus Mon-Fri.

Either way I go it will give me 96 hours to recover between my heavy lower days versus the 72. And to add to that, squats are much easier to recover from them deadlifts, so that should keep me more fresh and improve my squat workouts. Only issue I’ll have to workout is how to deload everything before the meet.

17

9/17 Monday “Press” C3W4
Did things quite different today for the deload. Decided not to OHP with the barbell and do incline instead. Havent done incline barbell in a long time. Also, I may begin doing Bench on Monday next week, with the press and deadlift moved to Thurs/Fri. That should help me get better squat workouts.

Incline Bench Press:
45 lb x 10
85 lb x 5
95 lb x 5
115 lb x 10 Regular grip
115 lb x 10 Wide

Bench Press:
125 lb x 10 Close grip
125 lb x 10 Regular
125 lb x 10 Wide

Standing One-Arm Dumbbell Shoulder Press:
27.5 lb x 10 x 2

Pull-Up:
6, 5 x 3

Parallel-Grip Pull-Up:
5 x 3

Face Pull:
50 lb x 15 x 3

18

There are many double bodyweight lifts for reps going on here. Nice log.

19

[quote]csulli wrote:
There are many double bodyweight lifts for reps going on here. Nice log.[/quote]

Thanks. I’m a little guy, so I’ll admit its a little easier for me to do. However, I’d still like to think I’ve busted my ass to get where I am so far. lol

20

9/18 Tuesday Deadlift C3W4
Through accidental experimentation, I’ve found throwing in sumo on my light dl weeks has increased my conventional. Probably because my lower back gets more rest. Deload week every set is sumo, and W2 (5’s) I rotate conv. and sumo every other set with sumo being the top set. My deload week is the 5 percentages with 3 reps instead. Its actually off of Wendlers site.

Sumo Deadlift:
140 lb x 5
175 lb x 5
210 lb x 3
225 lb x 3
260 lb x 3
295 lb x 3

Deficit Sumo Deadlift w/35 lb plates:
185 lb x 10 x 3

Front Squat:
105 lb x 10 x 2
Last cycle been doing these holding on to straps due to tendinitis. Tried the clean grip on second set again and definitely lost flexibility.

Power Shrug:
135 lb x 10
225 lb x 8
315 lb x 15

45 Back Extension:
10 x 2

Ab Wheel:
12, 10, 10