Typically Boring Training Log

Fuck yeah this morning was awesome. Sort of. In the sense that I couldn’t walk after my workout.

August 29th, 2011
Lower Body
Squat
095 x 5
135 x 5
205 x 5
225 x 5
230 x 5 (last rep was brutal)
230 x 5 (last two reps were brutal. gotta not cave knees in on last rep.)

Reverse Lunges From Deficit
115 x 8
115 x 8
115 x 8

RDL
115 x 8
115 x 8
115 x 8

Box Squat
135 x 12
135 x 12
135 x 12

Wood Choppers
80 x 8
80 x 10
80 x 10

I am the walking dead.

Note - Minor inner knee pain. Monitor accordingly. Probably due to shit form and knees caving in on last rep of last set squats as well as being absolutely dead for the reverse lunges.

Morning workout was fcking awesome. Got shit for sleep (6 hrs [need to correct this]) but workout was awesome.

Bench
45 x 7
95 x 3
135 x 5
155 x 5
165 x 5
170 x 5 (pr fck yeah. dug deep on last rep.)

A1
Neutral Grip Chins
BW x 5
BW x 5
BW x 5

A2
Incline DB Press
50 x 7
50 x 7

B1
DB Shoulder Press
35 x 8
35 x 8 (felt good. didn’t go to failure.)

B2
Chest Supported Row
60 x 7
70 x 7
70 x 7

Lat Raises
35 x 12
35 x 12

Edit: Also did a set of calf raises to failure… should have stretched afterwards. hAH. was sitting in my first class of the morning today and when it was time to get up my calves had shortened and cramped ridiculously. needs more post-workout static stretching for smaller muscle groups.

Blarargharharhgarhg. First week back at school and I’ve already acquired a really awesome lady friend. Consumed ~3000 total calories over the past two days… averaged 5 hours of sleep over the past week… didn’t work out on Friday… i’m sick… and I lost 7 lbs… I can’t let this interfere with lifting and studies…

Piss.

September 4, 2011: Upper Body Day

Speed Bench
Bar x 5
95 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

A1
Neutral Grip DB Bench
65 x 5
65 x 5
65 x 5

A2
Bent OVer DB Row
80 x 7
85 x 7
90 x 7 (pr. wheeeeeee)

B1
Power Clean From Hang
135 x 8
135 x 8

B2
Face Pulls
90 x 12 (limited ROM)
80 x 12 (blarharhaghrar)

C1
Leg Raises
15 x 8
15 x 8
15 x 8

C2
External Rotations
20 x 20
20 x 15 (lost focus…)
20 x 20 (nearly to failure)

September 05, 2011

Leg Day today. Felt good at the beginning. Hit a pr. Then crashed. Need more pre/peri workout nutrition. Also, probably due to me not getting enough calories/carbs the days previous to this one.

20 Minute walk through a tornado to get to the rec center. Nothing like pouring rain and freezing winds cutting into your face to get you pumped up for a workout.

Squat
135 x 5
225 x 5
230 x 5
235 x 5
240 x 5 (pr. felt awesome.)

Reverse DB Lunge From Deficit
55 x 8
55 x 8
55 x 8

Deadlift (wanted to make up for not deadlifting on friday… so… tired…)
135 x 5
225 x 5 (ground it out)

Woodchoppers
80 x 8
90 x 8
90 x 8

I was really, really happy with my squatting performance but I was just so tired afterwards that I was unable to finish my post-fatiguing exercises. I think this is due to a lack of pre-workout and peri-workout nutrition since I basically crashed after the lunges.

Note—Squatted 225 x 5 on August 09, 2011. Squatted 240 x 5 on September 05, 2011. 15 lb increase over ~30 days. Keep progress on par for 4 more months and should be squatting between 280-300 for reps by December which should lead to a 330-360 lb 1RM squat which lines up with my goals for the end of this year.

FUCK. YEAH.

Edit: Plan of attack for gains in strength—

Say, bench:
Week 1:
135 x 5
155 x 5
165 x 5
170 x 5
170 x 5

Week 2:
140 x 5
160 x 5
170 x 5
175 x 5

Week 3
140 x 5
160 x 5
170 x 5
175 x 5
175 x 5

Week 4
145 x 5
165 x 5
175 x 5
180 x 5

Simple? Yes. Common sense? Yes, but not to me. This should lead to a 10lb increase in bench progression per month (assuming I can continue to progress at this rate [should not be difficult considering my newbie status]). Benching 210 for reps come December? Oh yes.

Hahahahahahaha. I knew this was going to happen, I just wasn’t prepared for how devastating it would be. Took a huge step back over the past week. Might just be due to a lack of recovery time (had 1 day less for upper body this week). Still really, really mad that I let my personal life get in the way of lifting.

I realize there’s a world outside the gym, it’s just so goddamned frustrating when I lack the will to keep it from interfering with the progression that I’ve set my sights on. I will be more diligent about getting sleep and the required calories to continue making progress each week.

Bench
Bar x 7
95 x 3
135 x 5
155 x 5
165 x 5
165 x 3.5 (ffffuuuuuuuuu)
160 x 3 (ffffffuuuuuuuuuuuuuuuuuuuuuuuuu)
(it’s possible that it was psychological, as I didn’t have a spotter today since I got there earlier than he did… still really disappointed)

A1
Neutral Pull-ups
BW x 5
BW x 5
BW x 5

A2
Incline DB Press
50 x 8
50 x 8

B1
Shoulder Press
35 x 8
40 x 8
40 x 8

B2
Chest Supported Row
75 x 7
75 x 7
75 x 7

Bent Over Flies
40 x 12
40 x 12

September 10th, 2011

Upper Body Day

Meh.

Speed Bench
Bar x 7
95 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

Neutral Grip DB Bench
70 x 5
70 x 5
70 x 5 (last rep was like 0.0000000000000000000000001% away from failure. the concentric portion literally took 10 seconds)

Bent Over DB Row
80 x 6
85 x 6
90 x 6
90 x 6

BB Clean
135 x 8
135 x 8

Face Pulls (took a step back this week in reps and focused on the contraction. probably should have taken a step back in weight instead of reps. oh well.)
80 x 8
80 x 8

Leg Raises
15 x 8
15 x 8
15 x 8

External Rotations
20 x 20
30 x 20 (killed)
30 x 20 (these killed too)

Calf Raises (incorporating these in every workout from now on. ~30s rest between sets)
BW x 60
BW x 60
BW x 60

Rearranging my lifting schedule so as to have more time on weekends. Going to look something like this:

Sunday: Heavy Lower
Monday: Practice
Tuesday: Heavy Upper
Thursday: Dynamic Lower/Practice
Friday: Dynamic Upper

Also will be better for recovery since practice won’t conflict with upper body day.

Workout was great today, regardless of smaller # of leg exercises.

20 Minute walk to gym
Dynamic Stretching

Squats
Bar x 5
135 x 5
225 x 5
235 x 5
240 x 5
240 x 5 (3rd rep was like 20 degrees below parallel due to losing control of the eccentric portion of the lift but I got it under control. reps 4 & 5 felt ~1" above parallel. still on track with progression, though)

DB Reverse Lunge From Deficit
55 x 8
55 x 8
55 x 8

Deadlift
Bar x 7
135 x 5
225 x 5
275 x 5
280 x 5

Woodchoppers
80 x 8
90 x 8
90 x 8

hahahahahahah yessssssssssss. Today was a great day. Made progress on upper body as well as in school and personal life.

Bench
Bar x 5
95 x 3
135 x 5
145 x 5
155 x 5
165 x 5 (grabbed a spotter for this set. i think it helped psychologically but i didn’t even need it.)
175 x 5 (had a spotter. this one wasn’t all that smart. i was practically at the top of rep #5 and i can feel him start pulling it up for me. i was struggling with it, yes, but there was no downward motion of the bar. it was just a slow but steady motion straight up. w/e, i’m over it. just going to kill this weight next week. regardless, pr.)

A1
Neutral Grip Pull-ups (going to try to add a rep to all sets each week from here out)
BW x 6
BW x 6
BW x 6

A2
Incline BB Press
115 x 8
125 x 7
125 x 1

B1
DB Shoulder Press
40 x 8
40 x 7
40 x 7

B2
Chest Supported Row
70 x 7
75 x 7
75 x 8

Lat Raises
40 x 12
40 x 12

Calf Raises (seated, but no knee flexion - only hip)
Utilized the double pop I read about in CAlves To Cows thread. Also ~30s rest between sets.
180 x 10
180 x 10
180 x 10
180 x 10
180 x 10 (tried for #11 but couldn’t. basically to failure.)

Today was awesome. I’m stoked my diet/sleep schedule is back on track and that it’s transferring over to my training.

Edit: Part of me wants to max out and see if my lifts have improved but the other part of me just wants to continue on this steady course of progress as it’s coming so easily with proper nutrition and sleep patterns… probs just going to keep lifting for reps until I can get spotters for squatting. W/e.

Great day today.

Dynamic Upper Body: August 16th, 2011

Speed Bench
Bar x 7
95 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

A1
Bent Over DB Row
80 x 6
85 x 6
90 x 6
95 x 6 (lost 1-2" of ROM on the last 2 reps)

A2
Neutral Grip DB Bench
70 x 5
70 x 5
70 x 5 (much easier. still difficult, but much easier than last time)

B1
BB Clean
135 x 8
135 x 10 (these felt good so i added another set)
135 x 10

B2
Facepulls
80 x 8
80 x 8

C1
Leg Raises
25 x 8
25 x 8
25 x 8

C2
External Rotations
20 x 20
30 x 20 (jesus these hurt)
30 x 20 (burned so hard.)

Calf Raises w/ Double Pop (Leg Press)
90 x 10
90 x 10
180 x 10
180 x 10
180 x 10
180 x 10
180 x 10

Lol.

Leg Day

Squat
135 x 5
205 x 5
225 x 5
235 x 5
245 x 4
245 x 2

Reverse Lunge From Deficit
110 x 8
110 x 8
110 x 8

Deadlift
Bar x 5
135 x 5
225 x 5
275 x 5
295 x 5 (rep pr, lol. going to just start deadlifting on leg day as i’ve done for the past two weeks and just sub in practice for dynamic lower body day. i don’t feel well enough to give it my all each workout with two lower body lifting days and two practice days (sprinting, running, cutting, etc etc) to get in a full recovery. this seems to be working well for now, though.)

Woodchoppers
90 x 8
100 x 8
100 x 8

Calf Raises
180 x 10
180 x 10
200 x 10
200 x 10
200 x 10

Overall, decent workout. I have a feeling that tuesday is going to suck dick, though.

Today was really fun.

BB Bench
Bar x 7
95 x 3
135 x 5
145 x 5
155 x 5
165 x 5
175 x 6.5 (had an awesome spotter for this set. killed rep #5. #6 was difficult. tried for 7 but needed his help. x6 pr regardless.)

A1
Neutral Pull-Ups
BW x 7
BW x 7
BW x 7
somewhat difficult. going to keep at same reps for next week or just add on reps to the last two sets.

A2
Incline Bench
115 x 8
125 x 8 (pr)

B1
Chest Supported DB Row
70 x 8
70 x 8
70 x 8

B2
DB Shoulder Press
40 x 8
40 x 8
45 x 8 (pr. steady progress)

Bent-Over DB Flies
40 x 12
40 x 12

Standing Calf Raises? (used different machine this time)
2pps x 3 (too easy rofl)
3pps x 10
3pps x 10
4pps x 10
5pps x 10
5pps x 10

Gym closed on gameday. LOL.

A1
Push-Ups
10
10
10
10
10

A2
Pronated Pull-Ups
BW x 5
BW x 5
BW x 5
BW x 5

Wasn’t sure what else I could do… tried dips on the pull-up bar but they were too difficult without being able to lean forward to balance. Oh well. I guess this was de-load week for upper body? Hah.

September 25th, 2011

Lower Body

Squat
Bar x 5
135 x 5
205 x 5
225 x 5
235 x 5
245 x 5 (woo pr. all reps were ~1" sub parallel)

DB Reverse Lunge From Deficit (really pumped my quads)
55 x 8
55 x 8
55 x 8

Deadlift
135 x 5
225 x 5
280 x 5
300 x 5 (pr. shit form. going to dial it down a bit next week to prevent injury since my lower back is really tight right now.)

Woodchoppers
90 x 8
100 x 8
100 x 8

Calf Raises (Double Pop)
2pps x 10
3pps x 10
4pps x 10
5pps x 10

Awesome day

September 27th, 2011

Upper Body

Bench
Bar x 7
95 x 3
135 x 3
185 x 1
205 x 1 (dominated this. pr. had Thor spotting me.)
215 x 0 (got dominated. had a great spotter, though.)
210 x 1 (dominated this. 10 lbs pr.)
215 x 0 (got dominated again, lol. next time.)

Incline BB Bench
115 x 8
135 x 8 (pr. had spotter)
135 x 6 (threw in another set so i could spot the guy who spotted me on bench. he was repping 225 on incline… compared to my 135… HAHAHA.)

Neutral Pull-Ups
BW x 7
BW x 7
BW x 7 (did this set at the end of the workout)

Pronated Pull-Ups (did not like these. felt a strain in my forearm/elbow tendons on rep 5 so i stopped. going to stick to neutral)
BW x 4.5

DB Shoulder Press
45 x 8
45 x 8
50 x 5 (pr)

Bent Over DB Rows
85 x 6
90 x 6
95 x 6

Bent Over Flies
45 x 12 (pr)
45 x 12

Standing Calf Raises
2pps x 10
3pps x 10
4pps x 10
5pps x 10

This workout was great. I enjoyed talking to the 2nd guy who spotted me on incline/normal bench. Learned a bit. Kind of disappointed that he doesn’t train legs, though. Thinking about introducing him to squats but I’m not sure how, lol. W/e.

—Haven’t maxed out the squat in fucking ages. I’m thinking max effort lower body day this Sunday followed by a lighter than normal lower body day after that.

August 30th, 2011

So much fun

Upper Body Day

Speed Bench
Bar x 10
95 x 8
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8

A1
Neutral Grip DB Bench
75 x 5
75 x 5
75 x 5
75 x 6

A2
Bent Over DB Rows
80 x 6
85 x 6
90 x 6
95 x 6

Worked up to a 1RM today in Clean and Jerks. Was a lot of fun.
95 x 3
135 x 3
155 x 1
175 x 0
175 x 1 (pr)
185 x 1 (pr, aww jeah. missed the jerk the first time but let it fall back to my shoulders and i got it the 2nd time.)
195 x 0 (got the clean but missed the jerk)
185 x 0 (wanted to end on a good note but failed.)
185 x 0 (should have rested longer hahahaha)
EDIT: A lot of this is a lack of confidence in my jerks. On the last 3 that I failed, the bar fell in front of me during the jerk. Had I truly committed, I feel like I should have had to run out from under the bar. Regardless, my speed under the bar has improved greatly.

Facepulls (focusing on form so I’m not flinging the bar back and forth and lifting with momentum)
60 x 12
70 x 12
70 x 12

B1
Leg Raises
25 x 8
25 x 8
25 x 8

B2
External Rotations
30 x 20
30 x 20
30 x 20

Calf Raises (different machine today)
225 x 10
315 x 10
315 x 10

Good day.

Note — Have gained ~3 lbs over the course of 2 months. I think this is due to me losing some fat over this time because I’ve definitely been making progress in all of my lifts… Going to monitor, though, and see if I can’t gain 3 lbs of muscle/fat this month on my current diet and increase my caloric intake if I need to.

lifting sucked dick today. that is all. going to research stronglifts 5x5 and 5/3/1.

Lifting went well today. Steady progress.

Bench
Bar x 15
95 x 5
140 x 5
150 x 5
160 x 5
170 x 5
180 x 5 (pr)

Neutral Chins (lats were dead. not sure why, lol)
BW x 8
BW x 7
BW x 4

Incline Bench
135 x 8
135 x 7

DB Shoulder Press
45 x 7
45 x 7
45 x 7

DB Chest Supported Row (lats… dead, lol)
65 x 7
65 x 7
65 x 7

Bent Over Flies
40 x 12
40 x 12

Calf Raises (Leg Press)
4pps x 10
4pps x 10
4pps x 10
4pps x 10

10/7/11

Yesterday’s work

Dynamic Upper Body

Speed Bench:
Bar x 12
95 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

Neutral Grip DB Bench
70 x 5
70 x 5
70 x 5

Bent Over DB Rows
80 x 6
90 x 6
100 x 6 (pr)

Power Clean From Hang
135 x 10
155 x 8 (pr)
155 x 8
edit: need to do grip work. holding onto 155 as it falls 8 consecutive times was quite difficult.)

Facepulls
70 x 12
70 x 12

Leg Raises
25 x 8
25 x 8
25 x 8

External Rotations (strict form)
20 x 20
20 x 20
20 x 20

Rearranging my workout days. Was going to squat and pull today but my legs weren’t feeling it. Used the spotter’s help today on my top sets but I’m guessing that’s because I had 1-day less for recovery on upper body.

Upper Body

Bench
Bar x 12
95 x 3
140 x 5
150 x 5
160 x 5
170 x 5
180 x 5

Incline Bench
135 x 8
135 x 6
135 x 5

Neutral Grip Pull Ups
BW x 7
BW x 7
BW x 7

DB Shoulder Press
45 x 7
45 x 7
45 x 7

DB Chest Supported Row
65 x 7
65 x 7
65 x 7

Lateral Raises
40 x 12
40 x 12

Standing Calf Raises (new machine, lol [the contraption hurt my shoulders… debating whether to continue using since the shoulders don’t have much in the way of protection… however the gastroc is stimulated to a higher degree in these raises, so it’s a lose/win situation. just need to weigh the lose and the win.])
140 x 10
140 x 10
140 x 10
140 x 10

Starting 5/3/1 today

Squat
95 x 5
135 x 5
155 x 3

165 x 5
195 x 5
225 x 5 + 5 (felt really good)

GHR
45 x 10
45 x 10
45 x 10
45 x 10 (focused on squeezing the glutes/hamstrings since I was feeling a pump in my lower back)
45 x 10 (same with above set)

Hanging Leg Raises
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15

Leg Press (wanted to do right after squats but w/e)
5 pps x 10
5 pps x 10
5 pps x 8
5 pps x 8

Amazing workout. Felt great.