T Nation

Train Insane Or Remain The Same


#1

My old paper log is out of pages so its time to stop lurking and start posting.

Age- 22
Height- 6'0
Weight- 93 kg

Squat 150kg (all as per comp numbers where I bombed 2nd and 3rd attempts on squat and bench)
Bench 120kg
Dead 220kg
C&J 100 kg
Snatch 80kg

Doing 5/3/1 with training maxes of 70/195/105/130 for OHP/Dead/Bench/Squat


#2

Because I started at aa random place you can have a back log of this week

Monday

OHP 5x40
5x45
3x50
5x55
3x60
3x65

5x10@40

Chins
7 sets adding up to 100 reps


#3

Tues

Dead (Overhand)
5x100
5x120
3x130
5x150
3x165
3x185
1x190
1x200 (Alt grip)
1x210

5x10@120

Toes to Bar
5x10

good session, pulled 3x185 easily so had a crack at a few singles


#4

Thurs - Today

Bench (supersets with 10 chins)
5x60
5x70
3x75
5x80
3x90
2x100
1x110
1x120f - ass off the bench but didn't have a spotter and I have a cronic fear of being stapled

5x10@60

Kroc Rows

2x25@40 each arm

Travelling to a new place for work so I was at a different gym, but it didn't throw me off too much, did have big 'no dropping weights, no deadlifts sign' and a PT who asked if I wanted a session on proper use of the cardio area.


#5

Power cleans
5x60
5x70
5x80

Squat
5x70
5x80
3x90
5x100
3x115
2x125
1x130

5x10@75kg

15x60 front squats

Good Mornings
5x10@50 kg

5x10 toes to bar

At another different gym today and i was surrounded by some sort of body pump class which was a bit weird, also as I was waiting for sombody to finish their swim squad before I left I did a bit extra while I was on a roll from a good squat session.


#6

OHP
5x30 superset with 5 chins
5x40
3x45
3x55
3x60
3x65
2x70
1x80
1x85f come on Press!

15x chins

3x10@45
2x10@40

10x chins

At my new posting the gym here is ok, small but it has a squat rack, bench and a chin-up bar, and that is really all you need.


#7

Deadlift
5x110 (overhand)
5x130
3x140
3x160
3x175
3x190 - (Alt grip)
1x200 - the form breakdown on both of these was both suprising and disgusting

I got confused today as at my new gym the 20kg and 25kg plates look almost the same so I had a set of 25kg on first which put every lift ten kg over where it should hae been

Dead (overhand)

5x10@110

Hanging leg raise

5x10


#8

So good news, I dislocated my knee tonight at rugby training and so I don't really know how this will affect me until I see the Doc tomorrow morning


#9

Hey kiddo,
Sorry to hear about your knee. I hope all is ok?

Your numbers look pretty good there. My goal is to be lifting similar numbers that you are, so I will be watching carefully on your progress. Here are a few questions;

How often do you train for rugby and what level do you play at?
Do you do any cardio work at all?
Where in Oz are you?
What are "toes to bar"?
Do you do much mobility work?

tweet tweet


#10

I play In the Darwin Comp as back row usually but I Did my knee for a country Victoria side because I am down here for Six months.

It looks ok so far and I will just train around it for a few weeks hope fully back to full training soon.

Two rugby trainings a week
Usually two extra cardios either sprint or sled work ,but sometimes a 2-4km run just to mix it up
Toes to bar are leg raises where I get my toes to the bar
I foam roll pre training after either skipping or erg warmup and stretch post


#11

this is exactly the injury that I have, However this is the third time I have done it.


#12

Training yesterday

Chins
10xBW
8x10kg
8x10kg
6x20kg
10xBW

Chest Supported Row
12x40
10x45
8x50
6x60
8x50
15x35

Single Arm Dumbell Row
4x8@30kg

Curls
3x8@40kg

Pulldowns
????

Ok but just working around my knee


#13

Chest
Bench
10x60
5x70
5x80
3x90
5x100
3x110
15x60

Incline Dumbells
5x10@30kg

Dips
5x10@BW

Close Grip Bench
5x10@60

Pushdowns SS Toes to Bar (BW)
3x10@30 (I didn't keep track of the weight0

For the next couple of weeks my training is going to revolve around Shoulders/Back/Chest. I will have to see how this knee plays out, It is alot better, I can walt and have almost full range of motion back but it is still very painful. I have most of the pain centered around the medial ligament which is the one that I ruptured last time (other knee), but there is nowhere near the same swelling.

I don't know if theis is because I have been much better with the RICE or if it indicates a lesser injury. I am hoping to be back to proper training soon because as anybody who reads my last two logs can see I have yet to really focus on what I will use this time for.


#14

Seated Shoulder Press
5x30
5x35
3x40
5x50
5x55
7x60

Seated Dumbell Press
5x10@22.5kg
-Superset-
Toes To Bar
5x10

Lat Raise
4x8@17.5kg
-Superset_
Delt flies
4x8@12.5kg


#15

Row
5x60
5x70
3x80
5x85
5x90
5x95

5x10@60
-Superset-
Chins
5x10

Lat Pulldown
5x10@40
-superset-
Bicep Curls
10x30
10x35
8x40
8x40
6x40

Kroc Row
25@40kg each arm


#16

Seated Shoulder Press
5x40
5x45
3x50
3x55
3x60
3x65
2x70

Seated Press
5x10@40kg
-Superset-
Toes To Bar
5x10

Lat Raise
4x8@20kg
-Superset_
Delt flies
4x8@15kg


#17

Row
5x60
5x70
3x80
5x85
5x90
5x95

5x10@60
-Superset-
Chins
5x10

Lat Pulldown
5x10@40
-superset-
Bicep Curls
10x30
10x35
8x40
8x40
6x40

Kroc Row
25@40kg each ar


#18

Chest
Bench
10x60
5x70
5x80
3x90
3x100
3x110
3x115

Bench Press
5x10@60kg

-superset-

Dips
5x10@BW

Dumbell Flies
4x8@15kg

-Superset-

Pushdowns
4x8@?(stack)


#19

So long time no post. I have been busy with work, still training just not posting. Also an ill fated flirtation with crossfit took place. But now I'm back with a Westside style program attempting to hit some PR's at a meet in November.


#20

So I will transfer the last 4 weeks of training over from excel over the next couple of days.

Week 1

Day 1
Dynamic bench press 8 x 3 @ 67.5KG
Dumbbell military press 3 x 10 @ 22.5KG
Dumbbell bent over rows 3 x 10 @ 60.0KG
Triceps extensions 3 x 12 @ 32.5KG
Rear laterals 3 x 20 @ 12.5KG