Another Training Cycle, Another Log

Training Logs
1

Hello, everyone. Just Deadlifting Super Strong Guy here. :wink:

This will be a cross of my other log in the other place.

Now to get down to logging my most recent training

Coan phillipi
deadlift
415X2 my back rounded badly here, but it didn’t feel like any stress was on my back. I will not let my back round again like this, and I think it was from lack of using the glutes/I was super worked up about the set, and was trying to use my legs a lot more than they should instead of pulling back while pushing my hips through.
speed deadlifts
305X3 for 3 sets, 2 minutes rest. This was actually hard while I pulled a lot more for speed sets.

assistance work
poor man reverse hyper
50X8 1 minute rest
50X8
50X8
50X4

strict NGHR
bwX8 1 minute rest
bwX4
bwX3
bwX3

standing ab rollouts

bwX10 1 minute rest
bwX6
bwX5
bwX2

I just feel beat up at this point from normal coan phillipi assistance work, so I will just do this for my glutes/hamstrings/abs.

Max effort bench day
rev light band floor press with comp grip
245X5 Very easy. 10-15 pound PR I think, I don’t do this movement often
255X4 PR by 10 pounds I think?

weighted dips
20X8 5 pound PR 1 and a half minutes rest
20X6
20X5

strict one arm DB rows
125X14 R … PR?
125X14 L
125X8 R
125X8 L

fat grip dead hang chin ups
bwX15 massive PR
bwX8
bwX6
bwX4

band pull aparts
mini+microX60

deadstop tricep extension and curl super set
105X9, 6 45 second rest
105X6. 5
105X5, 4

Just getting quality work in.

Later today I will go do some RE squats with 255, followed (hopefully) by 285X5 for 3 sets of 1 inch above parallel box squats, some single leg work, some calve/abductor work (either one), and some kind of anti rotation/anti lateral flexion ab work.

2

I decided to do RE squats today

moderate stance RE squats
275X11 stopped here since form was gonna get bad. not sure how long I rested
275X5 3 mins rest
275X6

rev light band wide stance parallal box squat
275X5 2 minutes rest
275X5
275X5

back extensions
45X10
45X6 drop set 25X3 bwX4

standing deficit calve raises
135X12 15 second rest 135X8 15 second rest 135X4

hanging leg raise to chin up bar
5X5
5X4
5X4

I would rate this as 7/10. I was dead for the assistance/accessory work, but the main squatting was great.

3

Weak ass shit in here! :stuck_out_tongue:

4

[quote]MightyMouse17 wrote:
Weak ass shit in here! :p[/quote]
:frowning: I will have to try harder then.

5

DE bench
175X3 for 8 sets, 45 second rest

wide grip overheadpress up to
145X5
back off sets
95X12
95X7 behind head

wide grip bent over row with NO body english
185X10
185X8
185X7

wide grip pull ups
bwX8 1 minute rest
bwX8 45 second rest
bwX6 15 second rest
bwX5

external rotiatons
15’sX9
15’sX7
15’sX6
15’sX5
close grip tricep extension standing curls
105X12, 8
105X8, 5
105X6, 2

6

Coan phillipi deadlift
425X1
speed deadlifts
305X3 for 3 sets, 2 mins rest

poor man reverse hypers
55X8
55X10
55X6

hip thrusts
165X20
165X12
165X8

one arm db rollout
bwX7 R
bwX7 L
bwX5 R
bwX5 L

7

ME bench day

eccentric #2 pin rack press (on floor, unrack it, lower to pins, hold, press)
up to 280X2

dips
5X18 2 minutes rest
5X12
5X6

one arm T bar rows
160X6R apparently I had to weigh the other end down with a 45 on top of the end of the sleeve to stop the bar from leaving the ground 100%
160X6L
160X4R
160X4L

fat grip dead hang chin ups
bwX16
bwX10
bwX6

mini+micro band pull apartX75

dead stop tricep extension and close grip curl super set
105X14, 10
105X2, 4
95X5, 2

8

DE squat/deadlift day

wide stance parallel box squat
185X2 for 10 sets, 45 second rest

DE conv pulls
255X1 for 8 sets, 20 second rest

wide stance 1 inch above parallel box squats
285X5 2 mins rest
285X5
285X5

DB one arm swings
70X8 R
70X8 L
70X6 R
70X6 L

DB farmer walks for time
200X1 min 1 minute rest
200X30s
200X30s

9

You should put your dates at the top of your logging. Did you just finish that deadlift routine? I saw you just pulled 425. I was actually close to doing that or the magnusson/ortmayer one, but instead I’ve gone with my own creation!

10

Oh, I should start doing that from now on. I am stopping the deadlift program on week 9 (week 10 is pulling 435 which I don’t think I can do safely, or that there is any benefit in doing that week). I got a 30 pound PR that I would consider an every day max from it, and got strong off the floor again, and a much stronger back.

I am just gonna look into some prehab work, and cutting back on training until finals are over (mostly just DE work/light ME work/bodybulding work and no conditioning) . Then I suppose I will go order a belt from Elitefts, learn how to use it, and get a pair of chucks then learn how to squat in them. I am gonna get my parents to sign me up for a meet that is this fall (assuming it is still open to entries), so I will need to learn how to use the gear that is still considered raw, and with shoes. I won’t be using knee wraps in the meet.

11

Well, this is kind of embarrassing, but training frequency and logging has been shit lately. I had exam week, then a dance, [removed one since I feel it is pathetic to mention], then I just kind of wanted to rest mentally and physically.

However, I still kept training so I didn’t detrain too terribly, and I still kept active (playing sports recreationally with friends, running, ect).

Alright, so now that is out there I shall just start my log back up at the latest point.

Light rev band conv deadlifts taking off about 45 from the bottom
135X5
185X5
225X3
275X3
315X3
365X2
405X1
425X1 smoked it
440X0 missed it right off the floor, my speed has been crappy with lower frequency.

front squats
245X3 I am keeping amazing position, but these felt like I couldn’t breath and made my spine not happy for whatever reason (probably just not used to this movement anymore.) 2 mins rest
245X3
245X3

barbell single leg hip thrusts
45X8 per side
45X7 per side
45X5 per side

DB leg curl
30X6
45X6
55X5

DB farmer walks
300X4 1 minute rest each trip is roughly 12-13 feet
300X2
300X2

Aside from the deadlifting, this was a good training session. With increased frequency, and ect my strength should be shooting back up. The farmer walks were so ridiculessly heavy and low distance because with the plates I have I could either do 270 or 300. Now I can continue adding 5 pounds to each dumbbell at a time. The front squats were surprisingly strong, and I had a lot of mobility which is really odd, I think I will continue three sets of three until they stall then do something like 5X5 with 1 minute of rest and try to get it back up to the 3X3 weight without stalling.

Anyway, other than not progressing in strength I don’t think I lost anything (maybe got less lean, or just bloated a little) from this, and I want to start training hard again… With twice a week sprinting.

Goals for the summer: get chuck taylors and a belt and learn how to squat and deadlift with them. Gain some muscle, and get leaner at around the same weight. Be able to do three sets of farmer walks with 270 pounds for a minute long. Do 300 for three sets of seven trips. Hip thrust 185X20X3 (three sets of 20) front squat 270X3X3. Overhead press 205, get a larger and stronger back and reardelts. Get better conditioning so when I play soccer this fall I don’t embarrass my self. Get MUCH faster, I can’t let them be slightly faster than me like they are now.

12

6/11/14

ME upper body day
wide grip push press
45X5
95X5
115X5
135X5
155X5
170X5
180X3 I felt like I had at least a set of five, but on the fourth rep I hit myself very very hard in the chin/mouth
190X1 I was pressing it too far forward because I was worried about having a repeat of the previous set

wide grip behind the neck press
90X10 1 minute rest
90X6
90X7
90X4

bent over row
205X10 1 and a half minutes rest
205X10
205X10

weighted fat grip dead hang pull up
5X6 1 minute rest
5X6
5X2

strict light band pull apart
X20 45 second rest
X9
X8
X9

close grip roll back tricep extension and curl super set
110X6, 6 (semi cheated) 45 second rest
110X4, 3 strict
110X5, 3 strict

13

6/12/14

DE squat day

DE wide stance parallel box squat
185X2 10 sets, 45 second rest

DE conv pulls
300X3 for 6 sets, 1 and a half minutes rest

DB single leg romanian deadlifts
60X12 per side
60X8 per side
60X6 per side

barbell glute bridges with 3 second hold
225X9
225X6
225X5
225X4

DB sidebends
80X10 per side
90X8 per side 1 minute rest
90X6 per side
90X5 per side

14

6/15/14

DE bench

165X3 for 8 sets, 45 second rest

wide grip overhead press
45X8
95X8
115X8
140X8
155X8 last rep was a grinder, and I actually had a quad cramp from bracing my whole body for so long and hard

under hand barbell rows
185X8 1 and a half minutes rest
185X4
185X4

weighted pull ups
15X6 1 minute rest
15X6
15X2
bwX8

rear delt raises
40’s for 3 sets, bunch of partials, 45 second rest

a sadistic bastardized thing I stole from Dave tate’s log
wide grip, narrow grip, and close grip tricep extension giant set
95X8/8/8 repped it out for 3 more with narrow grip 1 minute rest
95X8/2/3
95X5/2/1

15

6/16/14

If the bar ain’t bending you just pretend’in day (ME squat day)

competition style squat
45X5
95X5
135X5
185X3
225X3
265X3
305X2
330X1
345X1
360X1
370X1 massive PR, and with a lot better form than my previous PR

since I was dead at this point and couldn’t do anything I would list as supplemental
barbell bulgarian split squat
75X8 per side 1 minute rest
75X7 per side
75X5 per side

single leg hip thrust
35X14 1 minute rest
35X7
35X5

sit ups off of bench
12.5X10 1 minute rest
12.5X10
12.5X2
12.5X5

The squats were amazing. I was going rock bottom, and exploding through the bottom half upto four inches very easily. I was also able to keep my chest up and not good morning it as much (on the last set at top three quarters I was starting to good morning it). So, I would say all of the box squat, glute work, and single leg work was very useful. :slight_smile: