A lot of good and consistent work going on here.
How is the progress in physique and numbers going?
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Well, I have added 10-15 pounds to my floor press since I close grip bench pressed 180, and all of my rows/pull ups have increased, my zercher squat is much stronger along with my hamstring/glutes. All of my dynamic effort work is the same speed at a higher weight, or faster with the same weight, and I am up to 138 with mostly lean weight. My back/shoulders (naturally good muscle groups) have gotten bigger, and my hamstrings seem to have gotten a lot of improvement I’ve also noticed my arms especially the triceps are bigger, and look better.
Sprints, 500 feetX11
DE bench
120X3 10 sets varying grips
140X5 medium
140X5 medium
#3 floor rack lockout
210X3
205X3
205X3
205X1
205X3
yates rows
190X8
190X8
190X8
weighted ultra wide grip pull ups
45X7
45X3
45X2
45X2
hang snatch high pull
115X7
140X8
140X8
140X8
close grip dead stop tricep extension off floor and drag curl super set
85X7, 5
85X5, 4
85X1, 0
Good training session.
DE low bar wide stance squats
1902 for twelve sets, thirty seconds rest
sumo deficit pulls
220X2
220X2
220X2
220X2
220X2
220X2
220X2
220X2
narrow stance zercher squats
225X6 oh god this was rough
225X5 bar rolled up to my wrists and I had to dump it so I wouldn’t get injured
225X3
natural glute ham raise with arms/hands on back
bwX9
bwX6
bwX6
bwX5
zercher holds
255X20S
275X30s
275X30s
275X30s
Good day, I will be weighing myself tomorrow and the day after to see how fast I am gaining weight, and likely up the calories again from 3300 on training days to 3500 and 2700 on rest to 2800. Side note, I am noticing I’m feeling unusually more hungry than usual and that I’m noticing this more and more.
Sprints 11X500, added a table spoon of peanut butter to my during/postworkout shake and some carbs post workout to bring it up to 3500 a day.
[quote]DSSG wrote:
Sprints 11X500, added a table spoon of peanut butter to my during/postworkout shake and some carbs post workout to bring it up to 3500 a day. [/quote]
Sorry if I missed it somewhere in your log, but what do you for post-workout carbs??
At the moment Im eating coco pops after my workout, but Im thinking about swapping it for something cleaner.
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what I do now is honey in my during/post shake, a banana or raisins pre workout, and twice as many raisins or a banana and raisin or ect post workout. I sometimes switch out fruit post workout with candy that is a fast digesting sugar (dextrose/maltodextrin) as a treat or when I am doing very very intense training.
45X5
65X5
95X5
115X5
135X5
145X3
155X3
165X1
175X1
185X1 light weight no effort needed
190X1 extreme grinder
185X0
175X1
175X1
175X1
#2 floor rack lockouts
155X6
180X6
180X6
180X6
180X1
wide grip dead hang bent over row
135X8
175X8
175X8
175X8
weighted neutral grip pull ups
50X8
50X5
50X4
50X3
50X2
wide grip bradford presses
105X5
105X5
105X4
105X4
close grip dead stop tricep extension off floor and drag curl super set
85X8, 7 tried to go for more reps but my tricep/shoulders were threatening to get injured.
Overall good training session, next week I will be starting a max effort bench press cycle hoping to get 200-210 at the end.
To anyone reading my log, what is your opinion on the back work would there be any muscle imbalances from doing it as I am, or should I switch out some of my pull ups with more horizontal back work? (all I have access to is a barbell, bench, and power rack along with backpack/backpacks)
ME squat/deadlift
sumo stance good morning off #10 pin
45X5
95X5
135X5
155X5
175X5
185X3
195X3
205X1
225X1
245X1 this was a mother fucker
250X1 even harder
255X0 couldn’t even budge it was trying for 20+ seconds of straining to get it and couldn’t
255X1 this was extremely hard, it felt as if even a fly even landed on it I wouldn’t of been able to make it
hack lift off of #1 pin
290X6
290X6
290X6 Vastus medialis is cramping like crazy
romanian deadlift
185X6
250X7
250X6
250X6
250X3
natural glute ham raise arms/hands on back
bwX13
bwX3 strict
bwX2 strict
bwX1 strict
front squat holds with walk outs
275X30s
275X30s
275X30s
Good training session, the last set of goodmornings ranks very high on difficulty. It seems as though my ability to strain has improved quite a bit.
[quote]DSSG wrote:
To anyone reading my log, what is your opinion on the back work would there be any muscle imbalances from doing it as I am, or should I switch out some of my pull ups with more horizontal back work? (all I have access to is a barbell, bench, and power rack along with backpack/backpacks)[/quote]
Rear delt raises?
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[quote]theBird wrote:
[quote]DSSG wrote:
To anyone reading my log, what is your opinion on the back work would there be any muscle imbalances from doing it as I am, or should I switch out some of my pull ups with more horizontal back work? (all I have access to is a barbell, bench, and power rack along with backpack/backpacks)[/quote]
Rear delt raises?
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To try them with plates or whatever I can improvise?
[quote]DSSG wrote:
[quote]theBird wrote:
[quote]DSSG wrote:
To anyone reading my log, what is your opinion on the back work would there be any muscle imbalances from doing it as I am, or should I switch out some of my pull ups with more horizontal back work? (all I have access to is a barbell, bench, and power rack along with backpack/backpacks)[/quote]
Rear delt raises?
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To try them with plates or whatever I can improvise? [/quote]
Yer, you only need 5kg in each hand.
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Well then, rear delt raise variations shall be a staple as a shoulder exercise until I can do 11.5 for clean high reps and good mind muscle connection. Thanks for giving me a training idea/goal for my shoulders :).
Sprints, 500 feetX11. The cold temperature/training is starting to take their toll on my elbows/shoulders, I will be doing some chin ups every off/conditioning day.
Extra recovery workout: bwX10 chin ups for two sets, barbell reverse curl 45X15, normal grip curl 45X20
DE bench 130X3, 30 seconds rest for ten sets varying grips
repetition effort close grip bench press
155X9 stopped very short of failure
155X5 left two or so reps in the tank
155X5 very tough
total reps: 19
over hand yates rows
135X8
165X6
195X8 loose form
195X5 controlled lowering
195X6 strict
strict snatch grip bent over row with slow negative
115X8
135X8
145X12
145X9
145X7
hang snatch high pull
145X7 did an eight but it wasn’t high enough
145X6
145X7 seventh was iffy
close grip dead stop tricep extension off floor and very wide curl super set
65X8 each
85X10, 6
85X3, 2
85X2, 1
Good training session.
DE squat/deadlift
warmed up for squats, but decided not to, had a bad headache and weight felt very heavy
sumo deficit speed pulls
220X2 20 seconds rest, for eight sets
conventional deadlift up to a 325X1 grip was very weak
natural glute ham raise with hands/arms on back
bwX5 strict
bwX5 strict
bwX5 strict
bwX4 strict
front squat holds with walk out
285X30s
285X30s
285X30s
Not a very good training session, I think I didn’t get much sleep last night. My grip was also abnormally weak.
If my max effort work is horrible later in the week for both of the two days then it is time to schedule a deload, if not I will just go another couple of weeks then deload before testing my lifts. 210 bench, 300 squat, and 365 deadlift are the numbers that I will be shooting for at a minimum of what I be happy with…
Possibly more if I can get the lifts. I will also try to get a bare minimum of 10 hours of sleep a night.