T Nation

Training Log v2.0

Saturday Oct 15 - Bench Press + assists

Bench Press - comp grip
60(132lbs)x5
80(176lbds)x5
100(220lbs)x3
120(264lbs)x2
145(320lbs)x1 - 2bd
shirt on - old 42 Katana A/S
160(352lbs)x2 - 3bd
180(396lbs)x2 - 2bd
190(418lbs)x2 - 2bd
190(418lbs)x2 - 1bd
200(441lbs)x2 - 2bd
215(474lbs)x2 - 3bd
shirt off
140(308lbs)x5
150(330lbs)x5

Pull ups - neutral grip
4x10

A)Pressdowns - purple band
5x20
B)Rear delt raise
10x3x20

EZ Bar curls
40x10x2
50x8
40x10

Pretty decent day, 190 felt good off a 1bd, I could have touched it if I had to, next week will be a lot of 1bds and a few attempts at touching. weight was down a bit today, 88.7kg, made up for it with Mike n Ikes and Gummi Bears while training

Sunday Oct 16 - Squat(suited) + Core

Squat
70(154lbs)x5
120(264lbs)x5
150(330lbs)x3
180(396lbs)x2
suit on(straps down)
210(462lbs)x2
240(528lbs)x2
260(573lbs)x2x2 (fast)

Goodmornings
50(110lbs)x10x3

Sit ups on GHR
bwx20x5

Mobility + stretching

bw - 88.7kg(195lbs)

Good speed on the squats today, only got to parallel which is an acheivement as the suit is painfully tight, but hey…got it on at least

Wow I am impressed with the squats. How long goes it take to put it on? I look forward to seeing some straps up work.

[quote]arramzy wrote:
Wow I am impressed with the squats. How long goes it take to put it on? I look forward to seeing some straps up work.[/quote]

Took about 15ish minutes to get on with suit slippers haha…left them on the whole session…so the suit was sliding around a little, was afraid I wouldn’t get it off without them :stuck_out_tongue:

First off, my girlfriend squats with better form than that video… Her max may be like 200lb but that is besides the point… hahhaha. Keep posting the videos they are fantastic.

Do you like the romaleos? I was thinking of getting a pair actually but was worried about the super high heel. Isnt it like 1.5inches??

Do you like the MAX RPM wraps? (I think those are what you are using)
I usually use convicts but as those are illegal I am shopping around… Dont much like THPs - they feel like cardboard rather than springy. I need something that is thick, stiff and yet springy like the convicts… What have you tried???

[quote]arramzy wrote:
First off, my girlfriend squats with better form than that video… Her max may be like 200lb but that is besides the point… hahhaha. Keep posting the videos they are fantastic.

Do you like the romaleos? I was thinking of getting a pair actually but was worried about the super high heel. Isnt it like 1.5inches??

Do you like the MAX RPM wraps? (I think those are what you are using)
I usually use convicts but as those are illegal I am shopping around… Dont much like THPs - they feel like cardboard rather than springy. I need something that is thick, stiff and yet springy like the convicts… What have you tried???[/quote]

When you squat more than me, than you can say something about my form :wink:

Those are the inzer grippers, I really like them, best non APT wraps I’ve used. I never really liked the convicts, was always a Strangulator guy myself

Tues Oct 18 - Squat + “Bench”

Squat
60(132lbs)x5
100(220lbs)x5
145(319lbs)x3
165(364lbs)x3
185(407lbs)x3x2
195(428lbs)x3x2
145(319lbs)x10

Leg Press (plates per sidexreps)
1x6
3x6
5x6
7x6 - drop set of 4x12

Bench Press - close grip
60(132lbs)x3
stopped there…close grip really aggrevated my shoulder, which is weird, since wide grip doesn’t

Incline DB Press - steep incline
45x12
55x12
65x12
75x12
85x12

Seated Row - low
110x12
150x12
190x12
220x12

shitty day, trained really late in a gym I’ve never trained in before, with literally the worst bars I’ve ever seen in my life…long story short, lots of excuses

Do you do anything extra (or did you do anything extra) for your hips and glutes? In your last raw squat video it looks like you have ridiculous stopping power and control in the hole. Also, I think you start your sumo deads with hips very low. Both of these make me think you have buns of steel. Just a gift or did you work on that specifically?

[quote]grettiron wrote:
Do you do anything extra (or did you do anything extra) for your hips and glutes? In your last raw squat video it looks like you have ridiculous stopping power and control in the hole. Also, I think you start your sumo deads with hips very low. Both of these make me think you have buns of steel. Just a gift or did you work on that specifically?[/quote]

I don’t really do anything overly special for glutes, aside from deads, stiff legs, light goodmornings, no glute isolation. I wrestled most of my life, and played rugby all through high school and university, so those probably laid a pretty good foundation

45 mins of soft tissue and mobility work for whole body, mainly t-spine, internal/external hip rotators, hamstrings, glutes, calves, and shoulders

yay…

Thurs Oct 20 - Deadlift + Back Assist.

Deadlift
70(154lbs)x5
120(264lbs)x3
170(375lbs)x3
205(452lbs)x3
240(528lbs)x2x2 - belt
250(551lbs)x2
255(562lbs)x2
220(484lbs)x3

Stiff leg - conventional
80(176lbs)x5
120(264lbs)x5
160(352lbs)x5
180(396lbs)x5

1 arm KB Row
28(62lbs)x10+10
50(110lbs)x10+10x2

Back Extension
20(44lbs)x10x3

Curls
12x4

Pretty good day, deadlift felt a little off on some sets, mostly me just rushing set up since it’s not “heavy” weights yet, I sometimes get sloppy with the 75-85% range, something I have to work on

Saturday Oct 22 - Bench(equipped)

Bench Press - comp grip (shoulder was very sore today)
70(154lbs)x5
90(198lbs)x5
110(242lbs)x2
130(286lbs)x1
shirt on (Katana A/S)
160(352lbs)x2 - 3bd
170(374lbs)x2 - 2bd
180(396lbs)x1 - 1bd
190(419lbs)x1 - 1bd
195(430lbs)x1 - 1bd
200(441lbs)x1 - 1bd

Pressdowns - purple band
5x20

Thats it…short and sweet, happy with the benching, everything moved smoothly, just hurt like a motherfucker

what prehab/rehab you doing for shoulder (and anything else like elbows or knees or hips etc).

I do a lot of mobility/yoga stuff on my own
lots of stuff from mobility wod (Kstarr is a genius)

For the shoulder, basically just stretching my pec minor, lats, delt, external/internal rotators, and doing some distraction work with jump stretch bands…theres only so much I do.somedays it’s ok, others it hurts to even turn my steering wheel…today was a hurt to put a t-shirt on kind of day

Sunday Oct 23 - Squat(equipped)

Squat
70(154lbs)x5
120(264lbs)x5
150(330lbs)x3
180(396lbs)x2 - belt
suit on
210(462lbs)x2 - straps down
240(528lbs)x2 - straps down
260(573lbs)x2 - straps down
280(618lbs)x2x2 - straps down

Goodmornings
70(154lbs)x10x3

Ab Wheel - pause at full extension
5x20

Good day, good speed on the 280kg sets which is a good sign going into straps up next week

Tues Oct 25 - Squat + Bench Press

Squat
70(154lbs)x5
120(264lbs)x5
150(330lbs)x3
180(396lbs)x2 - belt
200(441lbs)x2 - wraps
210(462lbs)x2 - wraps
220(484lbs)x2 - wraps
240(528lbs)x2 - wraps

Lunges
20(44lbs)x5+5
50(110lbs)x5+5
70(154lbs)x5+5

Bench Press - 1bd (shoulder pain with empty bar)
60(132lbs)x5
80(176lbs)x5
100(220lbs)x5x2
110(242lbs)x5x2

Pressdowns - green band
3x15

Need to figure out this shoulder issue, have a chiro/art appointment booked for tomorrow

Sorry about the shoulder pain. I hope you get it fixed because injuries are the worst thing. When I some rotator cuff problems I did a bit of easy swimming and that helped me a a lot actually.

On a sidenote, not trying to be annoying but are those 240kg squats to depth? If they are then I clearly have no idea what depth looks like hahaha

No idea, first one was probably parallel, second was lower