T Nation

Wilhelm's Training Log 2016-2017


#1

May 3, 2016

Lifted this PM- Bench

Slight incline bench off power rack (slow eccentric)
–> 135x15 warm up set
–> 155x12
–> 185x110
–> 225x2x8
–>245x2x4

Flat Bench dumbbell press (slight flies) w/ mini band
–> 50x15
dropped down
–> 35x12
–> 40xmax reps
–> 45xmax reps

Standing chest fly
–>2xmax rep
–>1xdrop set max rep

intra md throughout workout
44g protein shake and ice cream post


#2

May 4, 2016

Lifted this PM- Overheads

Scrape the rack press off high pins
–> 5x3 @ 135
–> 3x3 @ 155, 175, 195

Smith Machine shrugs from knee (strict)
–> 4x20 @ 115, 135,

Lateral Raises
–> 3x11
–> finish w/ drop set

Neck curls
–> 2xmax

intra md throughout workout
44g protein and ice cream cone post (He ate what???)


#3

May 6, 2016

Lifted this PM- Skwaaats

Box squat (belt-less with cambered bar)
–> 8x5 @ 315
–> 1x3 @ 345
–> 3x1 @ 405
felt pretty easy, somethings working

Hamstring Curls
–> 5x10

intra md throughout workout
44g protein, 55g carb (macro ratio whatever)


#4

“He who learns must suffer. And even in our sleep pain that cannot forget falls drop by drop upon the heart, and in our own despair, against our will, comes wisdom to us by the awful grace of God.” --Aeschylus


#5

May 7, 2016

Lifted this AM- Pulls

Pulls ups (warm up)
–> 3x8

Rack Pulls (low pins belt-less, no straps)
–> 8x5 @ 525 PR

Incline Chest Supported Rows (w/ barbell)
–> 3x8 @ 175

Pull Downs
–> 4x12 burn out

Low Cable Lat Rows
–> 2xdeath

intra md throughout workout
35g protein, 65 carb


#6

May 8, 2016

Lifted this PM- bro day

Warmed up elbows with some LIGHT cable pull downs

Close Grip Spoto Press- Incline (4 second eccentric, 2 second hold 2" off chest)
–> 10x3 @ 135,185,225,155,135 mixed sets

Curls
–>1x15, 1x12, 2x9, 1x12, 1x20

Chest Supported Tricep Cable Raises (overhead)
–> 2x15 supinated
–> 2x20 pronated

Tricep Push-downs
–> 4x burn out

intra md throughout workout
35g protein, 65 carb


#7

After ten hours of physics…

May 11, 2016

Lifted this PM- Bench

Warmed up elbows and rotator cuff

Slight incline bench off power rack + chains (45ish pounds?)
–> 2x10 @ 185
–> 1x8 @ 205
–> 2x4 @ 225
–> 1x15 @135

Flat bench w/ dumbbells
–> 4x9 @ 60,80,70,50

Incline machine chest flies with band (red mini)
–> 5x12

the volume was no joke, want to go heavy

intra md throughout workout
35g protein, 75 carb


#8

May 12, 2016

Lifted this PM- Overheads

Mil Press w/ dumbbells (off flat bench, no back support)
–> 12,9,9,6,10 (set of 6 w/ 80s)

Barbell Shrugs (from knee)
–> 4x20

Selkow Shoulder Cranks
–> 3x6

Lat Raises
–> 3 drop sets down the rack from 30s

felt like a soup sandwich, twas a grind

intra md throughout workout
35g protein, 60 carb


#9

May 14, 2016

Lifted this AM- Pulls

Dead hangs (warmup)
–> 3x8

Pause deads off low pins (beltless)
–> 8x3 @405
felt pretty good

Pull-downs
–> 10,8,8,15

Low lat cable pulls
–> 4x16

  • coming off finals week getting back at it

  • Hoping to box squat strong tomorrow

intra md throughout workout
35g protein, 55g carb


#10

Was off the grid for a couple days taking care of life, back logging

May 16, 2016

Lifted this PM- bro day

Warmed up elbows with some LIGHT cable pull downs

Close Grip Spoto Press- Flat bench (prioritized 2 second hold 2" off chest)
–> 3x10 warm up building up to working sets
–> 3x4 @245

Curls
–> 15,12,9,9,20

Standing cable lat extension
–> 1x20
–> 3x15

Lat push downs
–> 3xburn out

Down the rack curls
–> 1x5 45 to 10

Beetroot juice pre workout
35g protein, bannana post


#11


#12

May 17, 2016

Lifted this PM- Squat w/ Casey and Sir Walter

Body has taken executive order dictating I slow it down right now, so went light and grinded through. Nothing more, nothing less. I’ve been here before.

Low bar box squat (Stressing powerful hip extension coming through rom)
–> 2x15
–> 1x12
–> 2x10
dodging nerds between sets

That’s all folks.

Intra md throughout
Steak and asparagus post


#13

May 18, 2016

Lifted this PM- Overheads

Strict overhead press
–>6x6 @155 Elbows weren’t please. Not sured how I used to do this @275

Seated mil press (no back support)
–> 3x13

John Meadow’s shoulder cranks (find these on his instagram)
–> 4xburnout

Smith machine rows
–> 5x15

intra md throughout
30g protein, 67g carb


#14

May 20, 2016

Lifted this PM- Bench

Flat bench w/ shoulder saver pad Volume overload
http://www.elitefts.com/eliteftstm-shoulder-saver-pad.html
–> 15,15 @135,225
–> 10 @225
–> 8 @275 MISSED, called the exercise after this. Really hate dropping back. Was off my game. Back to the drawing board. Severely underestimated this volume work

Incline DB press
–> 4x8 @95

Incline chest fly machine (yea, I used a machine)
–> 3xBURNOUT around 15-20 reps usually

Beetroot juice pre
45g protein, carb ?g


#15

May 22, 2016

Lifted this afternoon- Pulls

Low rack pulls (no straps just calluses)
worked up to…
–> 3x4 @ 495
–> 2x2 @ 545 on track

Hammer Strength row
–> 2x10 pronated
–> 2x12 supinated
–> 1x10 supinated

Low lat pulls from cable
–> I think 4x16

Calf Raises
–> 2x burn out

intra md throughout
30g protein, 30g carb


#16

May 23, 2016

Lifted this PM

Curls for girls
–> 5 sets of i don’t care


#17

Havent logged past few workouts as I was busy prepping for a biomechanics exam. Back at it and taking full advantage of this long weekend. So, here we go:

May 28, 2016

Lifted this AM- Bench and some leg volume…weird

Leg press
–> 4x10, 40 second rest No technical reason beyond felt like doing it


Slight incline bench off rack I’m talking 15 degrees
–>7x6 @ 225 Felt like absolute garbage

Flat Dumbbell Press
weird scheme here, stupid pump though
–> 1x15 @ 70
–> 1x10 @ 80
– >1x10 @ 80, drop set 1x8 @40, drop set 1x6 flies @ 20 (transition set)

Machine Flies
–> 4x15-20

intra md throughout Feel like this stuff is a bit bogus.
30g protein, 65g carb


#18

May 29, 2016

Lifted late PM- Squat


Warm up w/ monster walks down backs

Low-bar Box Squat Firing hips through at the top b/c I’m slow
–> 12x3 @ 315
–> 2x3 @225

Stiff-leg DB pulls Looking for a ham stretch
–> 4x8-9

Quad xtensions
–> 4x burnout

Intra md throughout
30g protein, 65g carb


#19

May 31, 2016

Lifted this PM- Pulls


Clean pulls
–> 4x doubles
–> 5x singles @315

Chest supported rows off incline
–> 4x didn’t count

Pull ups w/ weight vest
–> 5x5

intramd
30g protein, half a large pineapple pizza


#20

June 4, 2016

Lifted this PM- Overheads


DB Press - No back support
–>Seated on bech 3x10
–>Standing 3x8

Scrape the rack presses were planned but elbow is still funky

Burn set of overheads with barbell
–> 2x16ish

Shoulder cranks
–> 4x9

Shrugs w/ smith machine
–> 5x15

intra md throughout workout
30g protein, 60ish g carb