T Nation

Zstadt's Training Log


#1

New to the forums here. Already introduced myself (http://tnation.T-Nation.com/hub/zstadt#myForums/thread/4822453/), and now I'm starting a training log.

[u]Stats:[/u]
Age : 23
Training Exp. : ~2 years
Height : 71"
Weight : 172 lbs

Currently, I'm running a modified version of Wendler's 5/3/1, which consists of his two day template--Monday is Squat/Bench, Friday is Deadlift/Press--with Power Cleans and such on Wednesdays. I don't do as much conditioning as I probably could, but I'm in the process of changing that.

I'll start by posting this weeks workouts.


#2

Monday 9/26/11 - 5/3/1 Take 2, Cycle 1 Week 3 Day 1 - SQ/BP

Squat:
(75%) 205 x 5
(85%) 230 x 3
(95%) 260 x 6 (PR match)

Bench Press:
(75%) 145 x 5
(85%) 165 x 3
(95%) 185 x 2

RDL, 235: 3 x 10
BB Row (underhand), 135: 10, 10, 9
Dragon Flag, 10s: 1 x 3 / Push-up Plank, 30s: 1 x 1

Workout rating: 8.9/10

Comments:
+ PR match on squats
+ RDLs felt strong
- bench is still lacking, might drop the weights next cycle


#3

Wednesday 9/28/11 - 5/3/1 Take 2, C1W3D2 - PC

Power Clean:
(75%) 125 x 5
(85%) 145 x 3
(95%) 165 x 2

Whip Snatch, 55: 5 x 5
Snatch Grip DL, 145: 3 x 5

Workout rating: 8.8/10

Comments:
+ whip snatch is feeling better
- wasn't feeling the PC today... oh well


#4

at first i was like 7 ft 1 and 172 pounds?


#5

Yeah I'm a hardgainer! haha

Nope, 71 inches (5'11")


#6

Friday 9/30/11 - 5/3/1 Take 2, C1W3D3 - DL/OHP

Deadlift:
(75%) 265 x 5
(85%) 300 x 3
(95%) 335 x 4

Press:
(75%) 105 x 5
(85%) 115 x 3
(95%) 130 x 5 (PR match)

Pull-ups (Wide/Neutral/Chin): 10, 10, 8+2
BB Rollout, 115: 3 x 10

Workout rating: 9.0/10

Comments:
+ PR match on press; last rep was grinding!
+ pull-ups are feeling strong
+ shoulder feels great


#7

Monday 10/3/11 - C2W1D1 - SQ/BP
Squat:
(65%) 180 x 5
(75%) 205 x 5
(85%) 235 x 10 (PR)

Bench Press:
(65%) 125 x 5
(75%) 140 x 5
(85%) 160 x 7

RDL, 240: 1 x 10
Good Morning, 95: 2 x 10
Underhand BB Row, 135: 3 x 10
Dragon Flag, 10s: 2 x 3 / Push-up Plank, 30s: 2 x 1

Workout rating: 9.2/10

Comments:
+ PR on squat
+ dropped training max on bench
+ swapped GMs for RDLs


#8

Tuesday 10/4/11 - Heavy Bag Training

Shadow boxing (warm-up): 2 x 2 min rounds (1 min rest)

Striking: 5 x 2 min rounds (1 min rest) - punches, kicks, knees, elbows, combos, etc.

Heavy Bag Carries + Slams(80 lbs): 10 x 30 sec (30 sec rest)

Workout rating: 9.0/10

Comments:
+ good to get back into some sort of striking training (haven't done any since I stopped training MMA in June)
+ loaded carries
= shoulder a bit iffy


#9

Wednesday 10/5/11 - C2W1D2 - PC

Power Clean:
(65%) 115 x 5
(75%) 130 x 5
(85%) 140 x 8

Snatch Grip Deadlift, 150: 2 x 5
Whip Snatch / Overhead Squat, 45: 3 x 5

Workout rating: 8.6/10

Comments:
+ threw in some OH squats, which were iffy at first, but noticed definite improvement by the 3rd set
- wasn't feeling power cleans today


#10

Friday 10/7/11 - C2W1D3 - DL/OHP

Deadlift:
(65%) 235 x 5
(75%) 270 x 5
(85%) 305 x 8

Press:
(65%) 95 x 5
(75%) 105 x 5
(85%) 120 x 8 (PR)

Pull-ups (WN/S/C): 10, 10, 8+2
BB Rollouts, 125: 3 x 10

Workout rating: 9.1/10

Comments:
++ PR on press :smiley:
+ PU felt strong
= DL felt a bit heavy


#11

I've been toying with the idea of formulating a new plan for myself, consisting of both strength work (i.e. powerlifting) and power work (Olympic lifts).

I just came across this article, which caught my attention:
http://www.T-Nation.com/free_online_article/most_recent/weekend_training_for_the_busy_guy

While I am not exactly pressed for time during the week, the structure of the program is noteworthy.

One idea is (and this is just spitballing here) basically having a push/pull or upper/lower split, but alternating strength and power. So, basically, consisting of:
Push (strength)
Pull (strength)
Push (power)
Pull (power)
(not necessarily in that order)
or
Upper (strength)
Lower (strength)
Upper (power)
Lower (power)
(again, in some order)

Another idea, is to program around Dan John's summary of the basic human movements--push, pull, hinge, squat, loaded carry--giving each movement a day, or at least touching on each movement once or twice every week. Of course, I'd include both strength and power work.

Bottom line is, I want to learn the Olympic lifts, even if I start with power variations. I already have a decent grasp on the power clean, but I want to get into the snatch (har har) and the jerk.

In the meantime, I'll continue my modified 5/3/1 template, patterning snatches on Wednesdays along with power cleans.

Thoughts?


#12

Monday 10/10/11 - C2W2D1 - SQ/BP

Squat:
(70%) 195 x 3
(80%) 220 x 3
(90%) 250 x 9 (PR)

Bench Press:
(70%) 130 x 3
(80%) 150 x 3
(90%) 170 x 7 (PR Match)

RDL: 135 x 10; 160, 2 x 10
Underhand BB Row, 140: 10, 10, 7
Dragon Flag, 10s: 2 x 3 / Push-up Plank, 30s: 2 x 1

Workout rating: 9.5/10

Comments:
+++ good PR on squats :smiley: (~15 lbs)
++ PR Match on bench (for the first time since April!)
+ shoulder felt great during bench; I think I'm finally solidifying my form


#13

Wednesday 10/12/11 - C2W2D2 - PC

Power Clean:
(70%) 120 x 3
(80%) 140 x 3
(90%) 155 x 3

Snatch DL, 155: 3 x 5
Whip Snatch / Overhead Squat, 45: 2 x 5

Workout rating: 8.2/10

Comments:
= shoulder felt a bit iffy
= stuck with prescribed reps for PC
- OH squats feel weird


#14

Friday 10/14/11 - C2W2D3 - DL/OHP

Deadlift:
(70%) 250 x 3
(80%) 285 x 3
(90%) 320 x 5+1

Press:
(70%) 100 x 3
(80%) 115 x 3
(90%) 130 x 5 (PR Match)

Pull-up (W/N/C): 10, 10, 8+2
BB Rollout, 130: 3 x 10

Workout rating: 9.0/10

Comments:
+ PR match on press
+ BB rollouts are beastly
= was going to push for a 6th rep on press, but felt a tweak in my neck


#15

Monday 10/17/11 - C2W3D1 - SQ/BP

Squat:
(75%) 210 x 5
(85%) 235 x 3
(95%) 265 x 5

Bench Press:
(75%) 140 x 5
(85%) 160 x 3
(95%) 180 x 5 (PR Match)
(85%) 160 x 3
(75%) 140 x 5

RDL, 165: 3 x 10
Underhand BB Row, 140: 3 x 10
Dragon Flag, 10s: 2 x 3 / Push-up Plank, 30s: 2 x 1

Workout rating: 9.2/10

Comments:
++ shoulder feels AWESOME :smiley:
+ PR match on bench (form is feeling great)


#16

Wednesday 10/19/11 - C2W3D2 - PC

Whip Snatch / Overhead Squat, 45: 3 x 5

Power Clean
(75%) 60kg (~130) x 5
(85%) 67.5kg (~145) x 3
(95%) 75kg (~165) x 7 (PR)

Snatch DL, 75kg (~165): 4 x 5
Dips: 1 x 10

Workout rating: 9/2.10

Comments:
+++ finally trained with a legit setup (platform, bumper plates, etc.)
++ PR on power clean
+ OH squats are feeling much better
= need to re-evaluate my Olympic lift training; hopefully will be getting some proper instruction soon.
- tried dips, but one set was enough with my shoulder...


#17

Friday 10/21/11 - C2W3D3 - DL/OHP

Deadlift:
(75%) 270 x 5
(85%) 305 x 3
(95%) 340 x 5

Press:
(75%) 105 x 5
(85%) 120 x 3
(95%) 135 x 4 (PR)

Pull-ups (Wide Neutral / Shoulder / Chin): 3 x 10
BB Rollouts, 135: 3 x 10

Workout rating: 9.3/10

Comments:
++ PR on press
+ DL felt strong
+ PU felt strong too
+ Rollouts felt strong too too
+ shoulder feels good :smiley:
- may have been my last hurrah in the #atticgym... neighbors complained to the landlord about being "woken up early in the morning by the sounds of weight lifting"... "early" in the morning... even though the earliest I train is 10:00... Ach!


#18

Monday 10/24/11 - C2W4D1 - SQ/BP Deload
Squat:
(40%) 110 x 5
(50%) 140 x 5
(60%) 165 x 5

Bench Press:
(40%) 75 x 5
(50%) 95 x 5
(60%) 115 x 5

RDL, 85: 3 x 10
Underhand BB Row, 70: 3 x 10
Dragon Flag, 10s: 2 x 3 / Push-up Plank, 30s: 2 x 1

Comments:
+ much needed deload
= first workout in the #basementgym, not quite happy with the setup just yet


#19

Thursday 10/27/11 - C2W4D3 - DL/OHP Deload

Deadlift:
(40%) 145 x 5
(50%) 185 x 5
(60%) 215 x 5

Press:
(40%) 60 x 5
(50%) 70 x 5
(60%) 85 x 5

Pull-ups: 3 x 5

Comments:
- still not happy with the layout... have to do some rearranging


#20

Quick update:

Had my first Olympic lifting coaching on Saturday, and it was AWESOME. Hopefully making it a more regular thing. Short term goal in this respect is to learn the full lifts properly; I picked up on the technique pretty quickly on Saturday. Long term goal is to compete in my first meet :smiley: