T Nation

Velvet's Lifting and Other Fun Stuff Log

t-ransformation2018

#681

10/16/18

God is a Beast - Modified Leader - C1/W5/D1

Warmup:
10 minute walk to gym

Back squat:
45x10
115x5
135x5
165x5
185x5
205x5
185x5
205x5
225x3

Press:
45x10
65x5
85x10x5

Lat pulldowns: (various grips)
"115"x5x10

Decided to try a full grip on press today. I think it went well. Puts a little more pressure on my wrists, so might not use it for volume work, but felt much stronger being able to squeeze the bar so much harder. First 4 sets were dead-stop off the upper chest, but had to do touch-n-go for the remaining 6.

So, tried out the pneumatic machine for lat pulldown today. Spent about 30s on it then said nah. There was no lap bar, but it didn’t seem like adding resistance was actually making the movement any harder anyway. Went over to the regular stack machine.

Also, should note that each day I’ve worked out at the college gym I’ve walked about a mile back to my hotel.

Edit: Also it’s C’s opening night and I’m real happy about that.


#682

10/17/18

God is a Beast - Modified Leader - C1/W5/D2

Pullups:
12 overhand
10 wide neutral
10 underhand
8 close neutral

Seated DB press:
25x12
30x10
35x8
40x9

Chest supported DB row:
40x12
45x10
50x10

Low incline DB bench:
40x10
45x8
50x5

Cable crunch:
"62x5"x3x10

Inflatable ball crunch:
3x20


#683

10/18/18

God is a Beast - Modified Leader - C1/W5/D3

Warmup:
10 minute walk

Deadlift:
45x10
135x5
185x5
225x5
255x5
285x5
255x5
285x5
315x3

Bench:
45x10
95x5
115x5
135x10x5

T-bar row: (plates)
1x10
1.5x10
2x10
2.5x6 (dropset)
2x7
1.5x9
1x12

Used a press width grip and pauses on all the bench reps. Usually I go a little wider but wanted to try something new.

Speaking of new, first time using one of those t-bar handles that slips over the collar, they come out like a pair of handle bars. Definitely prefer the v-handle, but didn’t necessarily hate using this.


#684

10/19/18

God is a Beast - Modified Leader - C1/W5/D4

DB hammer curls:
20x4x10

DB PJR pullover:
20x15
25x3x12

Lateral raise:
10x10
15x10
20x6 (dropset)
15x6
10x10
5x10

Rear delt swing:
10x3x15

Reverse lunges:
80

Part of me is starting to enjoy splitting sessions into main movements one day, assistance work the next. Part of me is real excited to get back home and train more like I’m accustomed to.

That said, the next time I’m time constrained this could be a viable option to get some good training in. I can get two main lifts done in like 30-40 minutes, two assistance days for 30 minutes, and two conditioning days at 20-30 minutes. Not how I’d prefer to do things, and I should have a more natural work schedule once I’m home, but for travel or crazy periods I may look back to this.


#685

10/22/18

God is a Beast - Modified Leader - C1/W6/D1

Warmup:
10 minute walk

Press:
45x10
70x5
80x5
90x5
100x5
90x5
100x5
110x3

Back squat: (high bar)
45x10
115x5
135x5
165x10x5

Lat pulldown:
"115"x4x10
"115"x1x6+3+3+3+2

I think I’m going to make high bar squats my go-to variation over low bar. This is kind of getting into the minutia of training, which I want to avoid, but I think low bar is probably better served as a variation for me.

Used two independent handles for the pull downs today, makes for a really great movement and fatigued my back a lot faster, probably due to being able to contract harder. Hit some myo-reps for shits at the end.


#686

10/23/18

God is a Beast - Modified Leader - C1/W6/D2

Incline curl:
15x4x12

Tate press: (moderate incline)
25x4x10

Kelso shrug:
30x3x15

Lateral raise:
10x15
15x15
15x8 (dropset)
10x9

Flutter kicks:
100

Tate press and Kelso shrugs are pretty solid.


#687

10/24/18

God is a Beast - Modified Leader - C1/W6/D3

Warmup:
10 minute walk

Bench:
45x10
95x5
115x5
135x5
155x5
175x5
145x5
165x5
185x3

Trap bar deadlift:
45x10
135x5
185x5
235x10x5

Smith machine deadstop row: (underhand)
90x12
110x3x10
90x10 (overhand)

Went with trap bar deads because I’m being a baby and my shins are beat to hell. Smith machine rows seem legit.


#688

10/25/18

God is Beast - Modified Leader - C1/W6/D4

Pullups:
Overhand x12
Wide neutral x12
Underhand x12
Close neutral x12

DB incline bench:
40x12
45x12
50x8
40x10

Knees to bar:
2x8

Inflatable ball crunch:
2x20

Last workout of the leader. Will start the anchor phase next week. Flying home tomorrow and moving this weekend. Should be able to follow the program as prescribed though.


#689

10/29/18

God is a Beast - Anchor - C1/W1/D1

Warmup:
Quad extensions
Hamstring curls

Back squats:
45x10
115x5
135x5
165x3
190x3
210x3
175x3
200x3
225x5 (low bar)

Knees to bar:
9x3

Bench:
45x10
95x8
125x5x5 (paused)

Deadstop DB row:
60x6x8

Dips:
18
12
3x8

45* back extension:
25

Fairly disappointed with my squats tonight, wanted 7 going into this but just had no juice. To be fair to myself I have been moving all weekend, sleeping, hydrating, and eating fairly poorly. In that light it’s whatever. I did all my sets high bar until the last one, might’ve thrown me off a little too with the random change.

Super sets of knee raises with squats, and bench with row. Did my dips with 60s or so rest, and one set of back raises to finish up.


#690

10/30/18

God is a Beast - Anchor - C1/W1/D2

Warmup:
Face pulls
Box jumps

Press:
45x10
65x5
75x5
85x3
95x3
105x3
90x3
100x3
110x4

Pullups: (various grips)
9x7

Deadlift:
135x5
185x5
205x5x5

DB incline bench:
45x2x15
45x1x10

Stability ball reverse crunch:
2x12

Felt like a crappy workout, but writing it down, seems fair. Wanted at least 5 on the press but didn’t have it. Think I have a cold coming down on me on top of the last handful of days, probably another contributing factor.

Super set of press and pullups, then just straight sets with short rest for everything else. Couldn’t be bothered to try and coordinate all this at the university gym.

Reverse crunches on the ball were much harder than anticipated.


#691

11/1/18

God is a Beast - Anchor - C1/W1/D3

Warmup:
Quad extensions
Hamstring curls

Deadlift:
45x10
135x5
185x5
225x3
265x3
295x3
245x3
275x3
315x9

Planks:
8x15s

Press:
45x10
65x5
75x5x5 (deadstop)

Pullups: (various grips)
7x8

Dips:
3x15

Finally a good workout this week. The others weren’t necessarily bad per se, but I felt like I accomplished something on this one. Went in with the idea of pulling 7 at that top set and got 9. Could’ve had an ugly 10, and maybe even a horrifying 11th, but decided to save that for the final week.


#692

Strong pulls. Have you considered filming?


#693

Thanks man, first semblance of solid progress I’ve seen in a while on that set.

I have considered filming, but the one time I tried to self-film a set it looked pretty bad and haven’t bothered to try and set it up again. The house I just moved to might be a little more conducive to setting up a phone for filming. I also have to sacrifice my music to film, and it covers up the sounds of my joints popping and cracking so I like to keep it loud haha.


#694

11/3/18

God is a Beast - Anchor - C1/W1/D4

Warmup:
Lots of pull aparts

Bench:
45x10
95x5
115x5
135x3
155x3
175x3
145x3
165x3
185x6

BB row:
45x10
95x10
115x5
135x5
155x3
175x3
145x3
165x3
135x10

Squats:
45x10
115x5
135x5
155x5x5

Ab wheel:
8x5

Knocked this out yesterday, just the two super sets and not a ton of assistance work. Went to a ‘friendsgiving’ and my buddy has a power rack, so I got this in before the party started since I couldn’t before we left.

His bench is super high and very unstable so I was working just to keep the unrack stable, and leg drive left a bit to be desired. I think at my place, I’d have gotten a 7th rep


#695

Strong bench. What’s your squat at right now, approximately?


#696

Hard to say, I feel like my squat has been regressing lately tbh, but in 2 weeks I’ll see how many reps I can do at 235. I should be able to knock out 5-6 reps at that weight at this point, but I suspect 4 or 5 will be a grind.

Once upon a time I got up to 5x5 at 240 when I thought SL5x5 was the gospel. In reality I had awful mechanics and was really beating my body up.


#697

Good stuff man. You’re just not built to squat, because your Deadlift is strong.


#698

8/5/18

God is a Beast - Anchor - C1/W2/D1

Warmup:
Hamstring curls
Quad extensions
Box jumps

Back squat: (high bar)
45x10
115x5
135x5
155x3
175x3
195x3
175x3
195x3
215x7

Bench: (paused)
45x10
95x5
115x5
135x5x5

Deadstop DB row:
60x8x8

GHR:
2x7

45* back raise:
2x15

Dips:
3x15

Stuck with high bar for todays top set instead of switching to low bar. Seemed to work better for me. Stood for about 10s with the weight on my back trying to get enough breath to go for an 8th and just decided to rack it.


#699

Good stuff man.


#700

You’re doing good Velvet.