2-SCOOPS Training Log

Training Training Logs
81

3-17-10 more whatever

incline log press- log(90lbs)x10, 140x10, 180x10, 200x10x2
standing log press- log x10, 110x10, 130x10
wide grip lat pulldown- 150x10, 160x10, 180x10

that’s it, didn’t want to do any pressing with a straight bar, prolly went heavier than i should have but everyting felt good and the log doesn’t make my arm hurt sooooo whatever. spent most of my time spotting squats.

3-19-10 more whatever

safety bar low box- bar(80lbs)x10ish, 170x8-10x2
safety bar goodmornings- 170x8-10x3
pistols- bw x10 per leg
hammer curls- 35lb x10-15 per arm for 3 sets
tricep ext. on bench- 30lb db x10-15 for 3 sets
ytwl- 10lb db 3 sets of 6-8 cycles
pec deck- 187x10 per arm, 200x10 per arm

pretty sure that’s it, i felt really good and still do, almost put some weight on the safety bar but i’m sticking to what i decided to do and since i feel good i don’t want to ruin that. heavy weight will come soon enough.

82

3-22-10 Squat day

warmup- safety bar to parallel box (sitting on box)- bar(80 lbs), 170, 260
350x3
440x1 added belt
460x5x3 my last set was my best set, each set kept getting better, it was a combination of actually sitting on the box and getting use to raw squatting again.
525x5 added reverse band, not much tension, approx -0 at top
545x5

safety bar good morning- 170x10, 190x10
leg press- 100 lb plate and 6 plates per side x10, 100 lb plate and 7 plates per side x10

that’s pretty much it, thought my squatting would go better but it’s a start, and it should go better each time with just getting used to raw squatting again.

83

Nice work tonight fat cheeks, but this is by far the lamest log here… what percentage did you work at? What was your RPE for each of your sets? Why did you choose that particular loading pattern? Do you think accomodating resistance increases your individual stress factor?

BAHAHAHAHAHA I fukkin’ hate your fat face…

84

3-24-10 bench day

warmup- bar, 95, 135
185x5
225x3
255x5
275x5
295x3 wanted 5 but just didn’t work out, 275 was real easy but i think i need to bring my grip in a lil bit

close grip 2 board(half inch on knurling)- 225x10x2
standing log press- 110x10, 140x10
bent over bb row- 225x10, 275x10, 315x10
incline db press(neutral grip like log press)- 90lb x10, 95lb x10

kind of dissapointed with my bench, 275 felt real good so i decided to go up to 295. rep 3 was still pretty easy, i tried for a 4th but it was a no go. i warmed up with a narrower grip and that felt real good, but ended up going with my normal wider grip, i think i’ll move in to where i was warming up, that postion felt better, and i think i was pretty much out of juice with changing to raw rep work. oh well, room for improvement.

some skinny weak guy in the gym told me i should stretch more lol, his buddy was even skinnier and weaker. i tried to explain why i like to stay tight, but it just wasn’t registering in his head. if you don’t want to take advice from the bigger much stronger guy, fine, just don’t be rude and roll your eyes when i’m trying to explain my point from lifting experience.

85

3-26-10 bench acc day?

military press- warmup- bar, 95
135x3
165x1
185x1
205x5
205x4

pin press- narrower grip- 225x10, 315x10, 365x8, 365x6

seated cable row- close grip- 175x10, 200x10, 225x10
dips- bw x20x3
bb curl- 95x10 (kinda tweaked my bicep on military press lol, so didn’t feel to good)
21’s- empty barbell, did 10-12 reps on the full range curl
band pull aparts- x18

the military was done strict, and pretty happy with how it turned out. i normally don’t do military but just wanted be beat my training partner’s(double stuff here on tnation) pr lol. i may start doing these more often but overall i was still pretty sore from wed bench work. i’m real sore tonight and feel pretty tired but i’m trying to push my bench up because it is pretty horrible. my bodyweight was actually down just a little bit from what it has been, i’ve done a little light sprint/quick running on the outdoor track so that may have helped with that. bw-194-195lbs

the running has made me really want to run track again, my hamstrings are sooo much stronger now and i can tell that if i got a little flexibility and conditioning back that i should be much faster than i was, even now i can tell that my running isn’t to bad, it feels real good and i feel strong. i don’t want to lose strength but i kinda wanna try track again lol.

86

3-29-10 squat day

safety bar squat- parallel box(sitting on box)- warmup- bar, 170
260x4
350x1
440x1 added belt
460x3
480x3
500x3 still very easy
550x3 added reverse band
580x3 still very easy

front squat- around parallel(didn’t bother checking)- 225x12x2
ghr- raised back approx 10"- bw x2 then legs cramped up lol
planks- bw + 45lb plate x30seconds x2 sets

i’m pretty sure that is it, if i forget something i’ll try to add it in. the weights i picked for my safety bar work were based on how hard the weight was last week, however i basically just made childs play out of everything i did today, i was told it looked effortless and i should have added more weight. so i’m very happy with tonight, didn’t want to get to crazy with the weights just yet, still want to make sure i keep improving steadily for the next however many weeks i decide to do this. i added in some front squatting mainly for practice because i’ve decided to race hungry4more to a 405x10 front squat competition haha. i think about 6 months ago i went 455 for an easy single on the front squat, i wanted to try 500 but since that 455 was a 100lb+ pr i decided to call it a day. i’m gonna have to see how i’m gonna work in this front squatting and when i should try for the 10 reps so i’ll have to think about that.

well the safety bar dominated my back tonight, didn’t realize how much upper back gets used on that thing since i stopped using it. /

87

3-31-10 bench day

warmup- bar, 95, 135
185x4
225x3
255x1
275x3
295x3
305x2.75 lol
315x3 2 board
315x3 2 board, actually got my shit together on this one, set went very well, felt the best out of all of them

band pull aparts- 20x2, shortened the band on the second set

that’s it, bench is still shitty. i moved my grip in a little bit but not sure if it really helped at all. well…i said i didn’t want to go crazy on the weights for squat and everything was real easy, but seems like i’m doing the opposite for my bench which sucks cuz i need to work on that the most. my strength drop off on bench seems to be quite high, single reps are real strong and tight, but anything after one starts to suck real bad and it gets worse after lol. my lifting partner even commented on that tonight. i don’t know…whatever, i have a couple things i think i’m gonna work on form wise that might help, we’ll see if it does.

worked out down where i was doing my equipped squat work, so that’s the reason for the lack of acc work.

88

4-02-10 deadlift day

rack pulls knee high (conventional)- warmup- 245, 335
425x2
515x2 added belt
605x5
695x5
695x5 used straps on last set

back raise- bw x15x2, x20
wide grip pull ups- bw x15, x13, x10
curl bar curls- 25 each side x15, 25+10 each side x15, 25+10+10 x12
dips- bw x20x3
ytwl’s- 12lb db 4 cycles

lifted a commercial gym back home, it was horrible. saw some 1/6 depth squats, a two man bench/row and the fat guy benchin thought it was all him, some 150lb skinny HS kid was constantly flexin/posin in the mirror. some random fat guy came in and did like 2 sets of lat pulldown then left. i hated it.

did the rack pulls conventional because i feel like i can finally get in a good conventional setup for full range deads so i’m gonna start high then work down for the next few weeks and see how it goes. the good part about conventional is that my top end is much higher than it is for sumo so theortically i’d have the ability to lift more weight if i can make sure i can keep a good start and middle position.

89

4-05-10 bench day

warmup- bar, 95, 135 (switched between open grip and normal grip)
here on out used open grip
185x4
225x3
255x1
275x1
295x1
305x1
315x1
325x1 2 board
335x1 2 board

open grip cg bench(2 board)- 225x15x2
incline db press- 85lb x15, 90lb x14
seated cable row- 200x15x2
ytwl- 8lb 8 cycles x 2 sets

best bench day i’ve had in a while. although my weights aren’t anything out of the ordinary they went up the best and fastest they ever had, felt and looked like a triple on the 315 wouldn’t have been out of the question and i think that’s what i’m gonna try to hit the next time i do triples.

even the 335 2 board went up like nothing. i decided to try an open grip after watching one of the vids on powerliftingwatch today, not sure why, just decided to try it, pretty sure that was the missing key. using that grip just felt right, i was able to stay tight without really trying to stay tight, i was able to bring more lat and back into my lift and it was a lot easier on my shoulders.

i picked my weights much more conservative for this singles day but i’m glad to finally have a good day and have things just feel right. hopefully my bench progress will take off here.

funny story, atleast i thought so anyway. so there were quite a few people in the weight room but me and one of my buddies were just talkin after he got done doin some deads and this guy that had just come in the weight room looks around at everyone then comes up to me and asks if it’s ok that he changes the radio.

another guy that just came in the weight room and looked around specifically just came up and asked me how to join the weight club lol. kinda gay maybe, but i don’t think of myself as big by any means, and i’m just finally realising that i am a bigger person lol. i think its funny anyway.

90

4-07-10 squat day

warmup- straight bar to parallel box, sitting on box- bar, 135, 225
315x1
405x1
495x1 added belt
545x1
585x1
605x1 added rev band, light bands
635x1 easiest of night

that’s it, squatted where we normally equip squat tonight so the box i used was prolly a little lower than last week because of having to use a different setup. i had a little trouble tonight getting tight and pushing out with my stomach, combination between switching to the straight bar and sleeping 14 hrs yesterday and incidentally missing supper/eating what i should have. i finally got it down on my last rep, that’s why my 635 not only felt the best but went up the best. the band setup was different also, the bands were lighter and didn’t take off as much at the bottom. overall still not a bad night, coulda went better but left room for improvement for next time.

man i hate the straight bar, i can already feel it in my right shoulder. i was going to alternate every other week with the straight bar and safety bar, but i may make it once every three weeks on the straight bar.

91

4-09-10 military/bench acc day

military- warmup- bar, 95
135x4
185x1
205x1
225x1

2 board bench- 225x10, 275x10
incline log press- 140x15, 180x15x2
machine t-bar row- 2 plates x15, 3 plates x15
curl bar curls- 25lb each side x15x3
dips- bw x20x2

ummm, things felt pretty shitty, especially after my last military. it went up very well but that straight bar squatting really fucks with my arms. my 2 board bench felt horrible, so kept my other stuff kinda light. more than likely just going to use the safety squat bar for quite some time to give my arms a break. lots of pump tonight and think i’m gaining some upper body size, just need to bench more now. next week will be a down week for me and depending on how i feel monday i may try my 405x10 front squat, we’ll see what happens.

92

4-12-10 front squat/down day

front squat to parallel depth check box(just touch)-warmup- bar, 135
225x4
315x2 got light headed and almost passed out lol
365x1 belt
405x7-8 gonna look at vid, cant remember which one

down set-225x10?

ghr- bw x10- back raise x10, ghr- bw x20
pistols- x10 per leg
one arm db row- 85lb x10 per arm x2 sets
ytwl’s- 5lb for 6 cycles (did this as demonstration)

hahaha, man i do not have any endurance for squat rep work. the first 4, at 405, or so were very fast and easy but soon after it got real hard lol. the second to last rep didn’t look to bad, but the last one wasn’t good, could have prolly grinded a couple more out but since this was a down week afterall i decided to let it go. i’m very happy i didn’t get light headed though, i really tried to breath more and prolly put the bar a little to forward but whatever. i’ll give it another shot on my next down week. if i was doing singles i’m sure a big pr would have happened but maybe another time, i really just focus on back squatting and just front squat for funzies anyway.

mainly did just a couple token exercises to wasts some time and my hamstrings kept wanting to cramp up on the first set of ghr hence the back raises, but the second went well. i’ve been having cramping problems lately, i attribute this to my horrible horrible diet as of late. pretty much on a fast food kick and i’ve been drinking more coffee and less water at work, had to take a couple potassium and b12 tabs at work lol.

bw- 196lbs (i weigh myself during or just after lifting which is normally close to 8-9pm, so i’ve had a full days worth of food and drink and during workout drinks. i’m pretty consistant on weighing myself at the same time though just to make things easier, interested to see what i would weigh in the morning)

have vid of front squats and i think vid from some stuff before, i have my buddies cam so i’ll put that on later after i do a couple things that i should do now before i forget.

93

2560×1920 1020 KB

805x2 squat from several weeks ago. originally thought this was deeper but whatev, went up easy and quick enough

94

front squat from today, looked at it again, kind of ugly, kept hitting the hooks, should have started further back, next time. and yes i used a monolift, if you really want to know why just ask, it’s a long rant lol. and i’m pretty sure i got 8 reps so…sweet.

95

4-14-10 bench

just doin some high rep low weight for back off week
warmup- bar, 95
135x5
184x4
225x15x3

dips- bw+50lbs x15x2

that’s all, did this where i normally do my equipped squat work so didn’t get a whole lot of acc stuff done, but prolly for the best since i’m supposed to take it easy anyway. was originally thinking of doing sets of ten reps for my bench but it went so easy i just went up to 15 reps and it still wasn’t all that bad, same with the dips, it was nice to add some weight but still pretty easy.

well, eating taco bell for the second time in three days lol, i added easy cheez to my volcano burritos on monday, it was awesome. not doin that tonight though.

decided next time i front squat i’m gonna take out that box for depth check, i think that this will make it easier, especially at the end, that way i can just shoot down without having to worry about hitting the box to hard. that should be in about 4 weeks when i go for ten again, should be able to get it without a problem i believe…hopefully.

96

4-16-10 bench acc day?

incline log press- log(90lbs) x10, 140x10, 180x15, 190x15, 200x15
shoulder press on leg press- plate per side x15x2
seated row- 200x15x3
lat pulldown- 160x15x2
pec deck- 160x15x2 (done as single arm exersize)
bb curl- 95x15x3
db tricep extensions- 40lb x10x3

i think that’s all correct, pretty sure it is, if not oh well, nothing real important, just some upper body pump/bench acc shennanigans. back to doin some real stuff next week.

97

4-19-10 squat day

safety bar to parallel box(sitting on box)- warmup- bar(80lbs), 170
260x4
350x2
440x1
460x5 added belt
480x5
500x5
540x5 added reverse band setup, same as last cycle (slightly lower box)
580x5

safety bar good morning- 190x10, 210x10, 220x10
ghr- bw x30, bw x25

pretty sure that’s all. everthing is still pretty easy, well except for the 580x5 reverse band, that was getting decently difficult. i had to change box height because someone needed the bumper i was using, so had to use a different bumper, which is essentially the same but literally just about .25 inch lower.

gonna bench tomorrow, going out to eat with my folks on wed so i decided to just take wed off and lift on tues.

98

4-22-10 bench day

warmup(open grip for all sets)- bar, 95, 135
185x4
225x2
255x5
275x5
295x4.5 lol
315x4 2 board

db incline press- 80x10, 90x10x2
external rotation- 15lb db x12, 20lb x12
dips- bw x20, bw x30

that’s it, finally got in today, thought it was gonna go better but felt like i was gonna throw up most of the time. i felt tired and horrible that’s why i didn’t really do much. still gonna do some type of deadlift variation tomorrow, hopefully i feel better.

99

4-23-10 dead day

rack pull from middle of knee(i don’t like this position, it’s very awkward for me and i really hit my knees)
warmup- 135, 225
315x3
405x3
495x1
585x1
605x3
625x3
635x1 did one cuz my knees were really starting to hurt from all the rubbing

straight leg deficit pulls(few inches)- 225x10, 275x10, 315x10
bb bent over row- 225x10, 315x10x2
pullups- bw x15, bw x10
band pull aparts- x20, x15(slightly more choked)
pullups- x12, x10
band pull aparts- x20

my low back was kinda sore from benching yesterday, didn’t feel to bad on the rack pulls. did the rack pulls conventional, they didn’t go to bad, but lowering the height a little bit to the awkward position made a big difference. the pulls really rubbed on the top of my knee and they got real sore real quick, they hurt bad lol. my low back now is spent to holy hell. went to Arby’s for post workout meal haha, it was awesome, still been eating a lot of fast food. bw-195lbs(weighed at same time after lifting, need to weigh myself in the morning sometime).

long story short, some frat is putting on a strongman meet. after sorting out some shit they got more people to come pick some stuff up. one of the people that came i think was a football player at our D-1 college, prolly weighed somewhere around 300lbs, i’m pretty sure he thinks he’s strong just cuz he was bigger and played football. he made some comment about how he didn’t want to pull 400lbs cold(without warmup) at the comp, me and my training partner were like why? what’s the big deal with that? some other comments were made and honestly i just wanted to say something hating on the entire football team, they are all weak as shit regardless of weight and honestly pretty pathetic for a D-1 football team with people that get scholarships to play here. it was in the fucking college paper that their damn “star” strongest pound for pound person squated like 415lbs or some shit at a bodyweight of like 210lbs, which may not sound bad at first, but being it’s a theoretical max based on reps and percentages which i’m sure is in their favor and i’m sure the depth is football depth, is nothing short of horrible.

side note, i know my squatting is either slightly above or just at parallel, but the difference is i know it and don’t trick myself into thinking i’m squatting to a depth i’m not. i know how deep i have to squat to get shit passed in a legitimate meet. that’s why i have people call my depth, have video, and squat to a box for pre-determined depth.

100

4-26-10 squat day

safety bar(sitting on box, same height as last week)-warmup- bar, 170, 260
350x3
440x1 added belt
490x3
520x3
540x3
590x3 added reverse bands (-0 at top, -100 at bottom, checked on that today)
620x3

ghr- bw x30x3
band abs on decline bench- x20x2

kinda surprised today went this well, my back and especially my low back is still dominated from the shit i did on friday. weights still went up pretty easy, but my back was and is pretty well spent, that’s why the lack of acc work today. i’ve really realised the past couple times squatting, and especially today, that the band setup i have for squatting really wants to hunch you forward a lot, so you are constantly fighting to stay upright and that’s added to the safety bar which does the same thing. i had one of my training partners use it when we stripped off some weight, he did 260 once(with the reverse bands) then said fuck that haha, it really does suck but i think really helps. double checked how much the bands take off tonight and it was about what i thought so…sweet.

post workout meal tonight- couple of wendy’s spicy chicken’s with cheese! bw tonight-196lbs

i looked at some old facebook pics from a few years ago and it finally hit me how much bigger i have gotten. it’s real gay but i’m gonna try to take some pics of myself, in similar poses to my old pics, on wed. i think i may post them just in case anyone is curious and i think it’s quite funny.

in retrospect i may have been harsh on our football team, but damn, the star pound for pound person has less than a 2x bw theoretical(not actual because i know for a fact they don’t do max singles and are discouraged from doing such) max squat. i just find that dissapointing.