T Nation

Wilhelm's Training Log

Wake early
if you want
another man’s life or land.
No lamb
for the lazy wolf.
No battle’s won in bed.

26Dec2018

  1. Rack Pulls
  • Slow build to: 8 triples
  1. Dumbbell RDLs
  • 5x15-20 HEAVY
  1. Pull ups
  • 3x8
  1. Lat Pull Downs
  • 6x10-15, 3 sets with two different MAG grips each
  1. T Bar Row
  • 4x12
  1. Lat flexion with cable
  • 2x failure
  1. Trap/Rhomboid Circuit
  • 3x failure upright row and band face-pulls
  1. Cable Crunches, isometric ab wheel roll outs

REHAB/PREHARB: band stretch, foam roll, thera cane work

Strong words.

Strong, bewildering words.

1 Like

27Dec2018

  1. Supinated tricep cable extensions w/ easy grip handles
  • 5x 20
  1. Tricep cable extensions w/ rope grip
  • 3x12
  1. Hex Press
  • 15-12-8-10-10
  1. One arm concentrated curls
  • 3x12
  1. Overhead tricep extensions with dumbbell, seated on flat bench
  • 4x10
  1. Down the rack curls
  • Starting at 50#s, 4 sets
  1. Machine curls, neutral grip
  • 3 sets to failure

29Dec2018

  1. Pause Squat
  • high volume build up

  • 5x5

  1. Front/Side Raises
  • 4x20 each
  1. Barbell Strict Shoulder Press
  • 6x10
  1. Seated (flat bench) Smith Machine Shoulder Press
  • 4x15

I was way too hung over, called it after that

PREHAB/REHAB: foam roller, banded stretch, muscle stripped my lats and traps

30Dec2018

  1. Flat Bench
  • 15-12-10-8-5-3-3-3-10

  • felt soft but my bench will bounce back

  1. Smith Machine Bench Press
  • slow, just for the stretch and tension

  • 4x20-15

  1. Slight Incline Chest Flyes
  • 4x15-12 with KETTLE BELLS
  1. Machine Press (Neutral Grip)
  • 2x to failure
  1. Isometric Ab Wheel Holds & Standing Cable Crunches

PREHAB/REHAB: foam roller, banded stretch, thera cane

31Dec2018

Put out hard, empty the tank

  1. Low Rack Pulls (mid to lower shin position)
  • slow build 15-12-8-5

  • 6x3

  1. Dumbbell RDLs
  • 15-12-10-10-10 HEAVY
  1. Pull Downs (neutral grip)
  • 18-15-12-10-10
  1. T-Bar Rows
  • 15-10-10
  1. Seated One-Arm Cable Row
  • stress the pull, long range of motion

  • Few sets each arm, forgot rep scheme

  1. Trap Circuit
  • Barbell high pulls to banded face pulls

  • 4 rounds to failure

PREHAB/REHAB: foam roller, banded stretch, muscle stripped my lats and traps

"You’re beating them mentally, you’re beating them physically, beating them physiologically because you rest and eat right, and spiritually because you pray to the lord Jesus Christ. You got five, or six, or seven dimensions in that. You put it on a level that your opponent cannot understand. He quits, not because he wants to, but because he has to. He has no choice" --Coach Brands

02Jan2019

  1. Tricep Pull Downs (2 different grips)
  • 4 sets of 15-12 each grip
  1. Bicep Curls
  • a lot…
  1. Close Grip Bench
  • 15-12-8-8-8
  1. Preacher Curl with EZ Bar
  • 3x12
  1. Overhead Tricep Extension w/ Single Dumbbell
  • 15-12-12
  1. Standing Curls w/ EZ Bar
  • 3x failure
  1. One Arm Cable Tricep Extension Across Body
  • 3x15?
  1. Ab Wheel, Standing Cable Crunches

03Jan2019

  1. Standing Barbell Overhead Press
  • 15-12-10-10-8-8-5-5
  1. Seated Smith Machine Overhead Press (no back support- on flat bench)
  • 4x15-20
  1. Front/Side Raises
  • 4x20 each
  1. Cable Press
  • 3x to failure

04Jan2019

  1. High Bar Back Squat
  • 12-10-8-5-5-5-5
  1. Smith Machine Hack Squat
  • 4x to failure
  1. Quad Extension/ Hamstring Curls
  • Didn’t count, a lot of sets a lot of reps…

PREHAB/REHAB: foam roller, banded stretch

05Jan2019

  1. Seated on flat bench Dumbbell Overhead Press
  • 20-15-12-10-10-10
  1. Smith Machine Overhead
  • SLOW Eccentric

  • 3x20

  1. Front/Side Raises
  • lot of reps
  1. Trap Circuit
  • Barbell Shrugs to Banded Face Pulls

  • 4x failure

PREHAB/REHAB: foam roller, banded stretch, thera cane

08Jan2019

  1. RDLs
  • Working sets @405#

  • 10-8-5-4-4-4-4-4

  1. Deficit Smith Machine RDLs w/ shrug at top
  • SLOW Eccentric

  • 4x12

  1. T Bar Rows
  • 15-12-10-10-8
  1. Seat Single Arm Cable Row
  • 4x 15-12

Superset With…

  1. Quad Extensions need more leg work…
  • 4x15

PREHAB/REHAB: foam roller, banded stretch, thera cane

09Jan2019

  1. Flat Bench
  • 15-12-10-5-3-3-3-3-10
  1. Slight Incline Press
  • SLOW Eccentric

  • 4x 15

  1. Banded Dumbbell Flyes
  • Mini band

  • 4x15 ish

  1. Machine Press
  • 2x to failure
  1. Ab Roll Outs and Standing Cable Crunches
  • 4x to failure

PREHAB/REHAB: foam roller, banded stretch, thera cane

10Jan2019

  1. Side Raises/Front Raises
  • high rep pre exhaust
  1. Dumbbell Overhead Press
  • 20-15-12-10-10-10-12
  1. DB Shrugs
  • 3x failure

Felt like shit, called it

PREHAB/REHAB: foam roller, banded stretch

12Jan2019

Fill the Sleeves Day
Every Set to Failure- 5 Sets Per Exercise

  1. Tricep Pulldowns

  2. Dumbbell Curls

  3. Tricep Kickbacks

  4. Machine Preacher Curls

  5. Tricep Dumbbell Overhead Extension- Seated

  6. Cross Body Tricep Cable Extension

  7. Ab Wheel, Sit Ups

PREHAB/REHAB: foam roller, banded stretch

14Jan2019

  1. High Bar Squat
  • 4x10

  • 5x5

  1. Hacksquat
  • 4x to failure
  1. Quad Extensions
  • 5x 15
  1. Hamstring Curls
  • 5x 15
  1. Neutral Grip Lat Pulldowns
  • 15-12-10-10-8-8
  1. T Bar Row
  • 12-10-10-8-12
  1. Chest Supported Farmer Rows
  • 4x 8

PREHAB/REHAB: foam roller, banded stretch

15Jan2019

  1. Standing Barbell Overhead Press
  • 15-12-10-8-8-8
  1. Seated Dumbbell Overhead Press
  • 3x 10
  1. Seated Smith Machine Overhead Press
    Slowwwww Eccentric
  • 4x to failure
  1. Cable Overhead Stability Press
  • 3x to failure
  1. Side Raises
  • 4x 12
  1. Rear Delt Cable Flyes
  • 4x 10
  1. Trap Circuit

    4 rounds to failure of:

  • Barbell Shrugs

  • Mini Band Face Pulls

  1. Ab Roll Outs and Standing Cable Crunches

16Jan2019

  1. Flat Bench
  • 15-12-10-8-3-3-3-3-3
  1. Inclinde Dumbbell Chest Press
  • 12-10-8-8
  1. Smith Machine Bench
  • Slowwww Eccentric

  • 4x to failure

  1. Pec Deck Flyes with Red Mini Band
  • 4x 15
  1. Dumbbell Chest Flyes
  • 2x15
  1. Quad Extensions (need more leg volume)
  • 3x 15-12
  1. Ab Roll Outs and Standing Cable Crunches

PREHAB/REHAB: foam roller, banded stretch, muscle stripped my chest and traps