T Nation

Vires et Honorem


#1

Thanks for reading. Starting up a new log to chronicle my return to training; my wife gave birth to our first child a little over two weeks ago, from which point I have been out of the gym, and working off of very little sleep. Today was a lot of fun, my skin has been crawling to get back under some weight, despite the exhaustion. My plan is a two day per week template, pretty bare bones, but I am confident in it. There are no competitions on the immediate horizon, but I'd like at least to be able to lift at USAPL Raw Nationals in the fall.

Lifetime PRs (all at 220)
Squat: 500
Bench: 365
Deadlift: 580
Press: 245

Here is today's training:

2/23/15

BW: 201

Squat
295x11
295x8

Bench
245x6
245x5
245x5
215x8
215x5

Seated Row
3x10

Leg Raise
2x12

I had more volume planned for today, but it was not in the cards. Think I'll build strength off this fairly low workload, and push the volume up slowly over time. I'll add in a third day in a few months when there's a little more time available for training.


#2

Congrats man!
Maybe I’m only 17 but I have 2 years old twin sisters and man they are noisy! They kept my father and his wife pretty busy for a while haha
Keep up the good work and those are good PRs!


#3

[quote]Regev19978 wrote:
Congrats man!
Maybe I’m only 17 but I have 2 years old twin sisters and man they are noisy! They kept my father and his wife pretty busy for a while haha
Keep up the good work and those are good PRs![/quote]

Thanks boss. The kid is more work than I ever imagined.

2/25/15

Deadlift
345x10
345x5
345x5

Press
155x9
155x5
155x5
135x8
135x8
135x8

SS Pullup
Bx10
Bx10
Bx8

Ab Wheel
Bx12
Bx12

Everything feeling pretty good, but work capacity is really low.


#4

3/1/15

Squat
320x9
320x6

Bench
260x5
260x3
260x3
225x6
226x6

JS Row
185x6
185x6
185x6
185x6


#5

3/4/15

Deadlift
385x8
385x4
385x4

Press
165x8
165x3
165x3
145x6
145x8

SS Pullup
Bx8
Bx8
Bx10

Wheel
Bx12
Bx12

Fighting a cold, but took a step forward.


#6

3/8/15

Squat
345x6
345x3
345x3

Bench
275x3
275x1
275x1
245x5
245x5
245x5

BB Row
135x8
155x8
155x8
155x8

Pike
Bx6
Bx6

Need more calories.


#7

3/11/15

Deadlift
315x5
355x5
405x8
315x12

Press
125x5
145x5
165x9
125x12, 5, 4 (21 rest-paused)

DB Row
100x15

BB Curl
65x11, 4, 3 (18 r/p)

Abs
2 sets


#8

3/15/15

Squat
245x5
280x5
320x8
245x10

Bench
185x5
215x5
240x8
185x15+5+3=23r/p

Chinup
Bx15+3+2=20r/p

EZ Extension
75x15+3+2=20r/p

Ab Wheel
Bx15
Bx15

Making some technical adjustments on squats, trying to keep elbows more under the bar, which will help me stay a little more vertical, felt pretty good, didn’t push those sets too hard.


#9

3/18/15

BW: 206

DL
335x3
380x3
430x8
335x12

MP
135x3
155x3
175x7*
135x12+6+4=22r/p

DBRow
75x8
100x18

BB Curl
75x10+3+2=15r/p

Abs
2 sets

Big step forward.


#10

3/22/15

Squat
265x3
300x3
340x7
265x12

Bench
200x3
230x3
255x6
200x12+4+2 = 18r/p

Chinup
Bx15+2+2 = 19r/p

EZ Extension
75x16+5+3 = 24r/p

Abs
2 sets


#11

3/24/15

Deadlift
355x5
405x3
450x7
355x12

Press
145x5
165x3
185x5
145x12+4+2=18r/p

DB Row
110x15

BB Curl
75x11+3+2=16r/p

Abs
2 sets


#12

3/29/15

Squat
280x5
320x3
355x6
280x12

Bench
215x5
240x3
270x4
215x11+3+2=16r/p

Chinup
Bx16+3+2=21r/p

EZ Ext
75x15+5+3=23r/p

Ab Wheel
a bunch

Program is yielding very slow but steady progress.


#13

4/1/15

Deadlift
315x5
365x5
410x8
315x12

Press
130x5
150x5
170x9
130x16+5+3=24r/p

DB Row
110x18

BB Curl
75x11+2+2=15r/p

Abs
2 sets

Not going to win any curl meets at this rate


#14

4/5/15

Squat
250x5
290x5
325x10
250x12

Bench
190x5
220x5
245x7
190x14+3+3=20r/p

Chinup
25x9+2+2=13r/p

DB Ext
35x10+3+2=15r/p

Ab Wheel
a bunch

Squat’s going one way, bench another, which I can live with. Bench is just going to need more volume, don’t think there’s much more to it than that.


#15

4/8/15

Deadlift
340x3
390x3
435x5
340x10

Press
140x3
160x3
180x7
140x12+5+3=20r/p

DB Row
120x12

BB Curl
75x13+3+2=18r/p

Abs
2 sets

Keeping a little in the tank this week so I can hit some big top sets next week.


#16

4/11/15

Squat
270x3
310x3
345x5
270x10

Bench
205x3
230x3
260x6
205x15+3+3=21r/p

Chinup
25x10+3+1=14r/p

DB Ext
35x12+4+2=18r/p

Wheel
many

Top Set: https://www.youtube.com/watch?v=N6SthXxi9mY


#17

4/15/15

Deadlift
365x5
410x3
460x8
365x20

Press
150x5
170x3
190x4
150x13+4+3=20r/p

DB Row
120x15

Power Curl
75x16+5+2=23r/p

Abs
some

Thus begins PR week; the top set of deads was my target for this cycle and I got it pretty comfortable, then challenged two young men at the facility to a rep max contest with 365 which I pulled out. This wrecked me pretty good for the heavy presses, but I pulled it together for a nice r/p set.


#18

4/19/15

Squat
290x5
325x3
365x8
290x12

Bench
220x5
245x3
275x4
225x10+3+2=15r/p

Chinup
30x9+2+2=13r/p

DB Ext
40x8+3=11r/p

So ends the six-week cycle. It was a big success for my pulls, and I moved forward with my squats. Benching did not prosper on this plan, but I will make tweaks to add some volume going forward.


#19

4/22/15 deload

Deadlift
315x3
365x3
410x3

Press
130x3
150x3
170x3

Seated Row
2x12

FB Curl
2x12

Abs
2 sets


#20

4/26/15 deload

Squat
195x3 paused
230x3 paused
265x3 paused

Bench
205x3 paused
225x3 paused
245x3 paused
270x1 paused
290x1 paused

SS Pullup
Bx10
Bx10

Rope Pushdown
2x20

Abs
2 sets