T Nation

Training Log


#1

Just started conjugated periodization style of training, and I've realized that having a proper log is going to seriously help in keeping things organized.

Current stats:
Weight: 187
Height: 6'1

Current lifts:
Front Squat: 225x5
Bench: 225x3
Deadlift: 352x3

I dropped ~25lb in the autumn and am now back up to the strength level I was before the cut.
Now it's time to get stronger.


#2

DE Bench

  1. Bench Press
    9x3, 135lb

  2. DB Incline
    75's x 10,8

  3. Chest-supported rows
    1 plate x 10
    2 plates x 10
    3 plates + 10lb x 10,8

  4. Tate press
    worked up to

  5. 40lb dbs x 9,7
  6. 35lb dbs x 9

  7. Face pulls
    worked up to

  8. 70lb if I remember right x 12

  9. Db curls

  10. 45lb dbs x 7
  11. 40lb x 5

#3

ME Bench from today

I am recovering from a flu so I wasn't sure how I would do.

  1. Bench Press
    working sets
    200x3
    210x3
    225x3 PR and current max. Did this last week for a single, and this is the first time I've got this for a triple since my cut.

  2. DB shoulder press

  3. 55's x 10,6,6

  4. Rear delt machine
    worked up to

  5. 100lbx12

  6. Neutral grip pulldowns
    worked up to

  7. 180x8

  8. DB rollbacks
    worked up to

  9. 35'sx10

  10. cable curls
    worked up to

  11. 120x8,8

Great workout. Decided I'm going to focus on bringing up my shoulder and upper back/rear delt strength for the time being, because I think these are my main weak points right now. I have trouble staying tight on the bench and keeping my elbows from flaring. Sticking point is slightly under mid point from the chest.


#4

ME Lower

  1. Front Squat
    worked up to
    200x3
    225x3
    235x2 PR
    225x3

  2. Deficit deadlift (4")
    worked up to
    275x3
    315x3
    330x3, last rep was a true motherfucker. Just about killed me.

  3. Decline sit-ups, steepest possible setting (seat was damn near vertical, lol)
    10lb plate x 7,6 (hard as fuck)
    bwx5 <- lol.

Those pulls really messed me up.


#5

Just a light recovery mini workout today for the lower body. Did some high rep band leg curls and bw squats to get some blood into those muscles.


#6

DE Bench

  1. Bench Press
    135x3
    140x3
    145x3
    145x3
    150x3
    150x3
    150x3
    150x3
    150x3
    150x3
    150x3
    150x3
    150x3
    150x3
    150x3

  2. DB Inclines
    75'sx10,7

  3. Chest-supported rows
    1 plate x 10
    2 plates x 8
    3 plates x 5
    3 plates + 20lb plate x 7,7,7

  4. Tate Press
    45's x 8
    40'sx8,7

  5. a) Face Pulls
    80x8

b) Rear delt DB raises on incline bench
25'sx7

Kickass workout. Speed work was super explosive; weight popped on every single rep. Really worked on my form, getting my back as tight as possible and really digging my traps into the bench. It seemed to work. I also pushed the volume on the upper back/rear delt work. I have a feeling I have a nice bench PR around the corner if I can get my upper back strength up. I'm feeling pumped for this week's ME workout.


#7

DE Lower

  1. Front box squat
    135x2
    145x2
    145x2
    155x2
    155x2
    155x2
    155x2
    155x2
    155x2
    155x2
    155x2
    155x2
    155x2
    155x2
    155x2

  2. Stiff-legged deadlift
    135x10
    225x8
    245x10,10

  3. 45 degree hypers
    10lb plate x 10

  4. a) Decline sit-ups
    bwx15,8

b) Hanging leg raises on dip chair thing
bwx15,8


#8

ME Bench

  1. Medium grip Pin Press, right off chest (2 second pause on pins)
    200x3
    205x3
    210x3
    225x2

  2. DB shoulder press
    60's x 7,6
    55's x 8

  3. Neutral grip Pulldowns
    180x8,8

  4. Ez-bar extensions on incline
    45lb per side x 8
    40lb per side x 10

  5. DB curls
    45's x 8,5

I'm really surprised with the pin presses. My sticking point is a couple of inches off the chest, and even with a solid pause on the pins between each rep, my max on this exercise today was just one rep off of my normal bench! Looks like the assistance is working.
It was a good workout all around. My triceps are fried.


#9

ME Lower

  1. Front Squat
    200x3
    225x1
    235x1
    245x2 PR
    225x3

  2. Deficit (4") deadlift
    315x3
    330x1
    340x1
    350x1
    355x1 PR
    325x4

  3. Decline sit-ups, steepest setting
    10lb plate x 8,8
    bw x 5 abs toast


#10

RE Bench

  1. Bench Press (flat back, no leg drive)
    185x9
    175x10,9

  2. Chest-supported rows
    3 plates x 8
    3 plates + 20lb plate x 8,8,8

  3. DB Tate press
    45's x 7,9,8

  4. a) Face pulls
    80lb x 10

b) Rear delt DB raises on incline bench
25's x 7


#11

RE Lower

  1. Front box squat
    175x6
    155x8
    135x8

  2. 45 degree hypers
    30lb plate x 9,8
    bw x 12

  3. a) Decline sit-ups, steep setting
    bw x 15,4

b) Hanging leg raises on dip chair thing
bw x 15, 10


#12

ME Bench

  1. Medium grip Pin Press, right off chest (2 second pause on pins)
    200x3
    210x1
    225x4 PR

Yeah the warm ups felt strangely fatiguing today so I worked up to my top weight with bigger jumps in an effort to keep from tiring myself out before the heaviest lift.

  1. DB shoulder press
    60's x 10,8

  2. DB Incline
    80's x 6

  3. Neutral grip Pulldowns
    180x10,7

  4. Ez-bar extensions on incline
    45lb per side x 6,6,6

  5. DB curls
    45's x 8,5


#13

ME Lower

  1. Front Squat (wide stance, parallel box)
    185x5
    200x3
    225x3,2

  2. Romanian deadlift
    225x8
    315x5
    335x6

  3. Back raises
    30lb plate x 10,8

  4. Decline sit-ups, moderate setting
    20lb plate x 8,5,5


#14

I've decided to start writing my numbers in kg, because its somehow just easier.

DE Bench

  1. Bench Press
    65kg, 16x3
    85kgx10 (flat back, no leg drive)

  2. Chest-supported rows
    70kg, 4x8

  3. Ez-bar JM press
    10kg each side x 15
    15kg each side x 12,9

  4. Face Pulls
    32kgx10,8

  5. Pushdowns
    54.5kgx12
    63kgx8


#15

DE Lower

  1. Front Squat (close stance, low box)
    75kg, 10x2
    70kg, 9x2

  2. Deadlift, w/micro miniband looped over
    90kg, 12x1

  3. 45 degree hypers, close stance
    bwx15
    10kg plate x 10
    20kg plate x 8,7

  4. a) Decline sit-ups, moderate setting
    bwx18

b) Hanging leg raises on dip chair thing
bwx18


#16

ME Bench

  1. Close-grip Bench
    90kgx3
    95kgx1
    100kgx1
    105kgx1 - PR
    110kgx1 - PR
    112.5kgx ??? - Piece of shit spotter had his hands on the bar FOR THE WHOLE REP. Felt like slapping him with a dumbbell. The rep was a grinder too so I'm calling it a miss.

  2. DB Flat bench
    42.5kgx6,5

Never pressed this weight before. I'm making progress.

  1. Neutral grip pulldowns
    82kgx8,8

  2. Ez-bar extensions on incline
    17.5kg per side x 10,10

  3. DB curls
    20's x 7,7

I'm exhausted. Next time I go for a single Ima get some vids.


#17

ME Lower

  1. Front Squat (wide stance, parallel box)
    90kgx3
    100kgx1
    105kgx1
    110kgx2,1 - PR
    100kgx3

  2. Romanian deadlift
    100kgx8
    140kgx5
    160kgx5,5

  3. Decline sit-ups, steepest setting
    bw x 12,10

  4. Hanging leg raises on dip chair thing
    bw x 12,12

  5. 45 degree hypers
    bw x 12,12

Kept assistance light today.


#18

DE Bench

  1. Bench Press
    65-70kg, 16x3

  2. DB Incline
    35kg's x 13,9

  3. Chest-supported rows
    80kg x 5,5,6

  4. Ez-bar JM press
    10kg each side x 10
    15kg each side x 10,8,8,8

  5. Face Pulls
    36kg x 8,8,8,8

  6. Pushdowns
    50kg x 15,10

Cranked up the volume today and I can feel it.


#19

RE Lower

  1. Front Squat (close stance, low box)
    85kg, 8x2

I swear the box was somehow lower than last week. It just felt ridiculous, like sitting directly on the floor.

  1. Back raises, close stance
    25kg plate, 5x5

  2. 45 degree hypers, wide stance
    10kg plate x 8

  3. Leg Press
    250kg x 10,8

  4. Decline sit-ups, steep
    10kg plate x 8,8


#20

ME Bench

  1. Close-grip Bench
    90kgx3
    100kgx1
    102.5kgx4 PR Messed up the groove on the first two reps, I am positive I would have otherwise gotten a fifth rep.

  2. DB shoulder press
    32.5kgx4
    30kgx6
    27.5kgx5

  3. Straight bar pulldowns
    82kgx8,8
    Wide grip, 63.5kg x 8,6

  4. DB rollbacks
    12.5kg x 10
    15kg x 8,8,4

  5. Rope pushdowns
    41kgx12

  6. Cable curls
    54.5kgx10,8