T Nation

Training Log v2.0


#1

So I guess I'll start again on this. I kept a long on here last year, that dwindled off. I'm an IPF lifter currently trying to make the move from the 83kg weight class to the 93's. I've been doing a lot of "Power Building" lately, so this may suck. If anyone who followed my old log is reading this. I've made a few changes, I'm squatting with a high bar placement which sometimes is a royal pain in the ass, and deadlifting with a much narrower sumo stance. Not really sure why I feel the need to point this out, but there it is


#2

Sunday Oct 2 - Bench + Assists

(I've been struggling with a really sore left shoulder which has made benching a real pain)

Bench Press - pinky on rings
60(132lbs)x5
85(187lbs)x5
105(232lbs)x3
120(264lbs)x3
130(286lbs)x3
stopped here, pain was getting pretty unbearable in the bottom of the press
switched to benching with a homemade slingshot (purple band, doubled and placed around the elbows, probably 20kg out of hte bottom)
140(308lbs)x3
150(330lbs)x3

Incline Bench Press - pink on ring
50(110lbs)x12
60(132lbs)x12x2
70(154lbs)x12
80(176lbs)x12

Internal/External rotations w/5lbsx20x3 sets
Scapular retraction push ups - 20x3 sets
incline db curls - 15lbsx20x3

Crap day, but at least got some work in


#3

Awesome, welcome back.

I did the exact same thing with the bands for rehabbing my shoulder and while my bench still blows, at least the pain is gone. 2SCOOPS dubbed it the "poor man's slingshot" or PMS for short haha.


#4

Why the high bar squats? And why the narrower stance deads? Shoulder and hip problems? Looking forward to following this log!


#5

High bar because it feels and looks like a more natural stance for me, that may change as it gets heavier, but for now I'm going to stick with it and see how it goes. As for the Deadlifts, they have been moving much better since I took my stance in on an experiment, I don't have the lockout issues I had when I was wide


#6

Monday Oct 3 - Squat + Core

Squat - all highbar
60(132lbs)x5
100(220lbs)x5
145(319lbs)x3
175(386lbs)x2
200(441lbs)x2
210(462lbs)x2
220(484lbs)x2 - belt on
230(507lbs)x2 - wraps
242.5(534lbs)x2
255(562lbs)x2
262.5(579lbs)x2 - PR
265(584lbs)x1
225(496lbs)x3x2
145(319lbs)x10

Ab Wheel w/pause at full extension
5x20

Weighted side bends w/barbell
95x12+12
115x12+12
135x12+12

Really liking the high bar position, Squat hasn't felt better


#7

Tues Oct 4 - Bench Press + Tricep Assistance

Left shoulder still really sore, so I did close grips off of 2 board

Close Grip Bench - 2Board
60(132lbs)x5
85(187lbs)x5
105(231lbs)x3
120(264lbs)x3
135(297lbs)x3
145(319lbs)x3
105(231lbs)x10

Elbows out Extensions - on incline
25x12
30x12
35x12
40x12
45x12

DB Extensions - on incline
25x12
30x12
35x12x2

Pressdowns
5x20 (dont remember the weights, they don't really matter)

Incline DB curls (doing these to stretch the bicep tendon out)
5x20

Hammer Curls
3x12

Internal/External Rotation
light weightxa bunch

IYT on TRX
3x10 each movement

SMR on pecs, and rotator cuff


#8

Squats from Monday


#9

Weds Oct 5 - Deadlift + Back Assistance

Deadlift
60(132lbs)x5
100(220lbs)x5
145(319lbs)x3
185(407lbs)x3
225(495lbs)x2
250(551lbs)x2 - belt
260(573lbs)x2x3

Below Knee Partials
185(407lbs)x3
225(496lbs)x3
260(573lbs)x2
280(617lbs)x2
300(661lbs)x2
310(683lbs)x2 - belt

Seated Row - low
5x12

Incline DB Rows
5x12


#10

Subscribed. Ridiculously fast squats. Is your body weight still in the 180s?


#11

Noooooo haha, 197 this morning


#12

You're getting fat! I still dont understand how in gods name you intend to move in a size 36 squat suit at 93kg....

PS: How long have these sessions been lasting?


#13

He won't...unless he intends to be a coat rack.


#14

Fri Oct 7 - Squat + Leg Assistance

Squat
60(132lbs)x5
100(220lbs)x5
145(319lbs)x3
185(407lbs)x3
207.5(457lbs)x1 - belt
227.5(501lbs)x5 - PR
250(551lbs)x1 - PR
200(441lbs)x3

Pause Squats - 3 count
60(132lbs)x3
100(220lbs)x3
130(286lbs)x3
145(319lbs)x3

Step ups (20" box) - Dumbbells
35x5+5
50x5+5
65x5+5

Leg Press - narrow (plates per sidexreps)
2x12
4x12
6x12
8x12

Standing Leg curl
5x12

Good training today, considering I squatted heavy in wraps on Monday and PR'd then too. A more structured peak will be starting Monday and start introducing gear back into it.


#15

HA! I did get into it..took me about 40 minutes with suit slippers, but thats not the point :stuck_out_tongue:


#16

#17

I think you forgot you only weigh 89kg right now. Good luck after another 4...


#18

Saturday Oct 8 - Bench Press (shirted)

Bench Press
60(132lbs)x5
75(165lbs)x5
95(209lbs)x5
110(242lbs)x3
125(275lbs)x2
140(308lbs)x2 - 2bd
shirt (42 Katana A/S..tight!)
160(352lbs)x2 - 3bd
175(386lbs)x2 - 3bd
185(407lbs)x2 - 2bd
200(441lbs)x2 - 2bd
210(462lbs)x2 - 2bd

Shirt is extremely tight for what I'm used to, felt very strong today considering my shoulder has been bothering me for a couple of weeks now


#19

Tues Oct 11 - Squat + Leg Assists

Squat - highbar/beltless
60(132lbs)x5
100(220lbs)x5
130(286lbs)x5
150(330lbs)x5
160(352lbs)x5
170(374lbs)x5

Front Squat
60(132lbs)x3
85(187lbs)x3
105(232lbs)x3
125(275lbs)x3

Leg Press - narrow foot placement
2x6
4x6
6x6
8x6
9x6

Lunge
20(44lbs)x5+5
52.5(115lbs)x5+5

Ab Roller
bwx10
bw+20kgx10x3


#20

Fri Oct 14 - Deadlift + Bench Press

Deadlift - beltless
60(132lbs)x5
100(220lbs)x3
145(319lbs)x3
185(407lbs)x3
210(462lbs)x3
240(528lbs)x2x5

Bench Press - paused
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
105(232lbs)x3x5

Easy and light..heavy bench tomorrow, heavy squat sunday