Tom's Training Log

Training Logs
21

Some random updates.

  1. My legs are extremely sore, I think from the one-leg presses… idk. I have a knot in one of my adductors (or maybe my quad) that’s very large and painful, so I’m going to foam roll after I type this.

  2. One of my training partners (Ford) dropped a 140lb dumbbell on his foot last night while we were doing shrugs and broke his foot.

  3. I found this energy drink called Redline, and I’m giving it a test run this afternoon, since we’re pulling at 9am tomorrow… this shit is awesome. I googled it, and the first hit is a hysterical warning on a blog. That’s how you know it’s good.

22

FUCK

Deadlift
135x5
225x3
275x1
straps
315x1
345x1
375x1 PR
405x0
405x0

375 went up faster than 365 did 4 weeks ago, but I think if I hadn’t taken that set, I would have had 405. As it was, I got the first one to my knees, then caught a glimpse of myself in the mirror, didn’t see the bar moving, freaked out, and dropped it. The second time, I hesitated after I started the pull, and then couldn’t muscle it up, I lost it about an inch off the ground. I have the strength to pull 405, but I don’t pull often enough to be comfortable with my technique. Oh well, that will be taken care of soon enough.

I’m going to hit 2xBW or 425, whichever is more, in 10 weeks. Wendler says not to max out before doing at least two cycles when doing 5/3/1.

Death Pullups
blue band x 5/5/5/5/5, 3/3/3/3/4, 2/2/2/2/4

These are pullups done with no rest - wide grip, narrow grip, wide grip chins, narrow grip chins, neutral grip

Reverse Hyper
BWx10x3

Pallof Press
SOMEx12
MOREx10
SOMEx15

So, Monday I start a new (training) cycle, I’m going to reorder the days a bit and do Bench, Squat, Press, Pull with training maxes around 80% (180, 260, 110, 330).

23

Bench
135x5
155x5
165x8

I decided that 80% was too low, so I upped my percentages a little… I think it might have been a mistake. As much as I hate doing a working set at 120, I’m just going to have to deal with it - I need more reps, because my rep strength sucks.

For me, the bench is still not a full body lift, I just haven’t got the hang of leg drive. I’m finally getting my elbows tucked and hitting the same spot on my chest with every rep, though.

DB press
22.5x12
25x10,10
22.5x10,10

Neutral grip, big ROM, fully locked out

T-Bar Row
25x15
30x11,10,10
25x10

DB Incline curls
20x12x2
20x10x3

overhead triceps ext
40x15,12,12,13,15

CoC Grippers
60x20
80x15,12,10,12

So… my elbow flexors are holding back all of my rowing movements, my grip is holding back my deadlift, and my triceps are holding back my bench. “Don’t train arms directly,” my ass.

I’m a little lost on what to do though… for my press session I will probably use straps for my back work and see how it goes.

24

[quote]tom8658 wrote:
Bench
135x5
155x5
165x8

I decided that 80% was too low, so I upped my percentages a little… I think it might have been a mistake. As much as I hate doing a working set at 120, I’m just going to have to deal with it - I need more reps, because my rep strength sucks.
[/quote]

I’m going to use the other set of percentages for my bench, slightly higher for the first two sets.

25

Squat
170x5
195x5
225x13

I came into the gym wanting 12, puked in my mouth a little on 8, hit 12, then decided to proceed to lucky 13. Might have had 1 or 2 left in me, but they would have been very ugly.

Reverse Hyper
0x10
50x10
140x10
100x10,13

First time I’ve done these weighted, totally different movement.

One-Leg Press
1 x10
2 x 10,10
2.5 x 10,11

Units are plates, .5 means a quarter

Shrugs
50x10
60x10
70x10
80x10
straps
90x15

Good pump, I like ramping up to a high rep top set. I could have done more, but my straps started to slip.

Hanging Leg Raise
12,12,12,12,15

I would train every day if I could, three days a week just doesn’t cut it… but I’m sure I’ll feel differently when school starts. My legs already hurt so much I had trouble getting up the stairs, tomorrow morning I’m going to go sit in the sauna for a bit before work.

26

Cool beans. I am supposed to back squat 140kg for a double next week, despite the fact that my best single to date (albeit a long time ago) is 135. FFFUUUUUUUUUUUU

27

Press
80x5
85x5
90x5
95x8

Did a set at 80 by accident, oh well. Disappointed with 8, my OH press is shit.

Used a split stance… so much easier on my back.

DB Bench
40x10
50x10,6

Shoulders too tired to do this, will do on bench day next week.

Shoulder triset of death
12.5x12
10x12x2

This is: Lateral Raise, Front Raise, OH press done with no rest. Ow.

Lat PD
100x10
110x10
120x10
140x10
120x10

Band Pullapart
12-15x5

CGBP
45x10
95x10,10,8
65x12

Curlz
25x12
35x12
40x12
45x12
50x11

I’m guessing the little ez curl bar is 25lbs

Forgot to do anything for grip, I’ll do these later today.

Next week, this is how the press day will go:
Press
CGBP
Lat PD
Triset of Death
Pull aparts
curlz
plate pinch

It just makes more sense.

Bench day will be:
Bench
DB Low Incline
TBar
Face Pulls
incline curlz
oh triceps ext.
coc gripper

I know its a lot of exercises… but I can keep the intensity up, for now, and since I’m only training 3 days a week, I might as well get plenty of volume in.

28

[quote]Sneaky weasel wrote:
Cool beans. I am supposed to back squat 140kg for a double next week, despite the fact that my best single to date (albeit a long time ago) is 135. FFFUUUUUUUUUUUU[/quote]

If you can hit 140 for a double, I’d say your squat is probably keeping up with mine, which is impressive considering that you’re devoting most of your energy to the competition lifts.

So, atm, I’m doing a 3 week template (5/3/1) over 4 weeks, then a week of deload. That’s how I’ll finish this cycle. The next cycle is going to be a bit different: I’m going to do the 5’s and the 3’s, which will take most of three weeks.

Then I’m going to take a week of deload, then the four 1 days, except that after hitting my numbers, I’m going to continue on to a max single (this is how Wendler recommends testing maxes).

Summary:
this cycle - 5,3,1,deload
next cycle - 5,3,deload,max

All that to say, I’m going to hit a 350 squat, 425 dl, 235 bench, 135 press in mid-October.

P.S. Who says “cool beans”?

29

Deadlift
225x5
250x5
belt
285x11

Grip gave out first, could have had 15 with straps.

GHR
BWx5x10

these are just plain uncomfortable, not hard, really

Leg Press
1x15
2x12
3x12
4x12
5x20

HS High Row
2x18
2x15
2x12
1.5x20x2

Standing Cable Abs
90x12
100x12
110x12
120x12x2

Track Intervals
7x100m

Suck. Felt like dying.

30

Bench
155x3
165x3
175x5 or 6, idr

6 is a pr, 5 is not. i managed to keep my elbows tucked an my back together, but i’m still not using leg drive, i’m pressing too far back over my face, and i’m touching too low on my chest

DB Low Incline Press
40x13
45x11
50x8,10
45x12

I need to get way stronger at these.

TBars
25x12
27.5x12
35x10x2
40x8/5/5/5 strip set with 4 dimes

Pronated grip hits my back way better than neutral.

OH Tri Ext
5x10-15

IDR weight, various between 30 and 45

DB curlz
22.5x10x2
25x10,10,12

Superset w tris. First twp sets were seated incline curlz… won’t be doing those again. My right shoulder is still hurting, and not in a good way

DB power cleans
17.5x10x4

these are fucking sweet, to use the technical term

HS Shrug
2x15
3x12,12,16

another superset, cheated a bit

was going to do grip, but it was already fried

31

This is yesterdays training:

I fucked up my shoulder on Thursday with those damn incline curls. It hurts, and I’m pissed. I’ll be a lot more pissed if I can’t press on Tuesday.

Box Squat
185x3
210x3
235x6

Probably could have had 8-10. I hate box squats. IDK why I let my training partner talk me into box squats.

GHRs
3x16

Someone finally showed me how to do these correctly.

Seated GMs
80x10x4
130x10

Bulgarian Split Squats
20x10
25x10x3
35x10

Pallof Press
3x12

I tried to do some other shit like band pull aparts and LYTPs, but they hurt my shoulder.

32

Today was supposed to be military press. Instead, I got my shoulder dug out a little, and tried to find things that don’t hurt.

Imagine that A is the set of upper body movements that aren’t “totally gay”, as it were, and B is the set of movements which don’t hurt my shoulder. The union of A and B is the null set.

I’m going to see a sports chiro on Thursday. I’m also going to pull, even if it makes my arm fall off.

33

Got my shoulder looked at… chiro adjusted it, then dug out my shoulders and hips. OUCH. But my hips feel great.

Pin Pulls from pin 2
…
315x3
365x3
405x1
315x10

GHRs
BW x some x some

one leg press
2x10x2
3x8
2x20

kegelcizer
3 x some

calf raises
.5x20x5

cable abs
some x10x4

did some inverted rows too

34

Didn’t much feel like training tonight… dunno whats up

Giant Cambered Bar Squat
…
215x5
255x3
305x3 PR
350x1 PR

I threw my percentages out and just skwatted…

then
GHRs
SSB Sumo GMs
Leg Extensions
abs

idr the numbers

dinner and homework are on the agenda now

35

i missed the 3’s week bc of my shoulder, so i wasn’t careful about my percentages

press
85x5
95x5
115x5 ? idr
135x1
145x0

did these with some leg drive… not that it helped a whole lot, i’m still working on the timing

shoulder press machine
1x10x2
1.1x10,9

lat pd
100x10
120x10x2
straps
140x10
120x10

i like straps for these, i can feel my back a lot better

shrug machine
315x20x2

db power clean
17.5x20
15x20

found a movement i absolutely can’t do… upright rows. they make my shoulder hurt, immediately and a lot, confirming my suspicions re: biceps tendon impingement in my left shoulder.

tried out five guys as a post training cheat… supposed to be a great burger and all… i could make better at home.

looking forward to pulling on saturday and deloading next week… i need it

36

my shoulders and back are quite sore, and my shoulder is feeling pretty healthy. that’s a win in my book, my upper body never gets sore… i’m going to do my pressing with a little bit of a leg dip for the time being.

37

deadlift
250x5
285x3
315x8 (estimated max: 399)

i probably could have had 10, maybe 12 fresh, but my upper back and core are really fatigued from thursday

imma start marking the estimated 1rm just for kicks. weight x reps x 0.0333 + weight

4 rounds of:
ring inverted row or rope wave
hanging leg raisins
sled
vomit

i need a deload.

38

upper deload

db bench
LYTPs
kroc rows
tbar rows

nothing to see here, move along

39

lower deload

SSB front squats
stretching

5 rounds of:
hanging leg raise x10
30m sled drag
30m prowler push

with no rest except between rounds

40

oh, i got my shoulder readjusted and got a sweet TeNS device

i’m still kinda fucked up though, i don’t have much of an appetite, and i haven’t been getting enough sleep this week…