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Training Training Logs
381

I had the day off again today, 2 on 1 off for the rest of the cycle, I’m already strarting to feel better, 6 days a week of straight training was to much for me i guess, anyways 2 weeks left in the cycle, then I’m back to old faithful 1 on 1 off, upper-lower split, same split I use with the kids, 8 day training cycle. I make my best gains there, just a little slow for the mood I’ve been in lately, wanting my double body weight squat, and deadlift yesterday. I’ve been trying all kinds of crazy shit i wouldn’t ever recomend for my kids, we shall see, almost there, my 1RM is probably within 60lbs or so of 500, LOL it’s alot easier training my kids for double BW squats and deads when they weigh 170lbs, mabey I should just go on a diet.

Anyway I was listening to the podcast today on supertraining TV with Eric Lillybridge jr he just broke a raw squating record, he’s getting close to a 1000lb raw squat, but he was talking about his training, no speed work, no bands or chains, nothing fancy, just fucking hard work, sounds like Dan Green, these new raw guys are awesome, they’re training is awesome. He said once he gets 1000lbs with a belt, and knee wraps ( considered raw) he wants 1000lbs without knee wraps, then mabey latter on without a belt, thats fucking awesome, stripping PLing back down to just you against the weights, the guys my fucking hero just for trying :slight_smile:

Getting strong with gear, then resetting and getting that weight with half the gear, then again with no gear, is kind of what I do with the squat, we get a weight with a 16inch box, than reset, and get the weight with a 14inch box, then again with no box, then add 50lbs and do it all over. This way I’ve found faster than just adding 5 or 10lbs a cycle, and even though the weight gets heavier, my knee’s get a break with the 16inch box. Anyway good times, tomorrows deficit deads. Latter, and merry christ’‘mass’’

382

Fucking shitty weather we’re having right now, there’s a big ice storm that shut my whole town down. The power went out yesterday in our whole town, so we packed up the kids and dog and came out to my moms house in the country, so no working out. Anyway I did get a little deadlift session in yesterday before the power went out, but no upper body day today.

Saturday 21/13 Deadlift cycle week 4, day 3,–deficit deads (medium effort) 21/2inch deficit 5x5@350
dead’s
135x10
225x5
315x5
350x5x5 No belt, RPE@8

Got some work in, feeling strong again, feeling rested again, so I’m going to use this storm and day off as a sign, to wrap this cycle up, and get back to a balanced whole body routine (531). As long as I’m home tomorrow, I’m going to do a big incline workout, and the following day a big deadlift workout. Then shut things down for a week over Christmas, come back with a version of 531 for awhile. I’ve been driven and embarrassed by my lower body number’s, but I’ve gotten my working weights back up over 405 again, so it’s time I think to relax a little with my training, before I kill myself. The last couple months the amount of work, and effort I’ve been putting into my squats and dead’s has been insane, but it’s worked, and although I’m not at 500, which was my goal, I’m at least in the ballpark, with a 405x10 in the squat and dead, considering I stared back 6mths ago, squatting 225x5, I’ll take what I can get, and just tune the intensity down a little, at least for a little bit :slight_smile: Merry Christmas to all. Latter

383

I just stumbled across an old BBing documentary called " The battle for gold " pretty awesome seeing lee haney, rich gaspari and gary strydom, I can’t really get into the look o BBing now days, but these guys still had abs, not all bloated. Anyway it was pretty interesting, and it’s wild just how far ahead Haney was from his completion . Latter

384

[quote]AnytimeJake wrote:
275x9
[/quote]
Oh shit you’re startin to pull away a little on bench! I better get with it.

385

Thanks for the compliment, I’m going to actually start training the bench in the new years, it’s been kind a just sitting there. When I started this log I was benching more than I could squat or dead, due to injuries, and laziness, so when I got back to heavy lifting (PLing) I couldn’t bring myself to try and improve my bench, till I at least got my lower body lifts a comfortable distance ahead, and I think right now there’s at least 100lbs between my bench and squat, so that’s good enough for me. Also funny enough when I started back training I hated lower body days, and lived for bench days, it was that way for awhile ( hense the shitty lower body lifts) but now that everything’s back in order, I live for deads and squat days, and couldn’t give a shit whether I ever train upper body. when you know you can add 10-20lbs every week or two, on squat and dead workouts, and it can take a month or two to add that weight to bench, your focus changes.

I see a lot of guys around the forms, stuck in the same rut I was in, benching and squatting similar weight, hating squat day, should try the same tactic, of just parking they’re bench, and going crazy on they’re squat, (sometimes 6x a week) trying everything possible, and then some to put some distance between the two lifts, but whatever, were all different, and if it can happen to me, a guy who’s bee training and coaching for 20yrs, it can happen to anyone I guess. Learn to love what you hate, and shit becomes doable

On a side note, we should make some kind of friendly challenge, since are benches are so close, mabey a race to 365, or most improved by April, something, I’m still going to put a little more focus into lower body than upper body, so you might have a chance:) Latter

386

Alright I’ve had a hell of a week with this ice storm the week of Christmas, it’s actually Christmas day right now, and I’m at my mother’s house, my internet’s down at my house, and the power was on and off for 3 days, but I managed to get my two big workouts in over the last couple days, finishing up my 6 week training cycles, one for the deadlift, and one for the incline press. I brought my training log to moms so I can update my log here. I’m pretty happy how the cycles turned out, I didn’t get any vids, but I wrapped up the cycles, and the year in a pretty good place. It’s funny because when I started this log I wrote down my training maxes, I was giving my best guess, because I hadn’t done any 1 RM training, the funny thing is after 6mths of heavy ball busting training, I finally now tested some of my 1 RM’s and I’m just barely getting what I had posted 6mths ago, LOL I guess that’s why Wendler has guys use 10% less than what they think they’re at. Anyway I had a great Christmas despite shitty ice storm, things worked out, always the way, good times prevail. Latter

387

Monday Dec, 23/13 incline cycle, final workout, testing 1RM after 6weeks based on 275
Incline press-------face pull ( TRX)
135x10 --------mex15 ( lots o stretching and warming up)
135x10--------mex15 plus some pull aparts
185x5--------mex15
205x3-------mex15
225x1
255x1
265x1
275x1 ( easy rep, this was old PR )
285x1 ( went in the house to get wife to come out to garage, and spot me, getting heavy, scary)
295x1

My wife showed up after I’d gotten 295 because I thought I’d need her to go for 315, this is the weight I wanted to get, but 295 was the longest rep I’d ever had, seemed like a 5min rep, it actually stopped at one point for at-least 30 seconds :slight_smile: but I got it. I knew 315 was a pipe dream, so I called it there, wife came out for nothing, when I texted my buddies I called it 300lb since I don’t have micro plates at home, plus I’m using a rickety old bench and a bent bar, so I’ll count the last 5lbs by default, I’d get 300lb in a real gym. That’s my story, real happy with the cycle though, I cut it a week short to 5 weeks, and still got 20lbs, I’d call that a good cycle. I was going to take a week off, and start back on 531, to rest for a while, but Csulli just benched 350lb, and I’d like to beat him to 365, so forget the week off, I’m going to start this same 6week-Steel cycle over on the 27th with the bench, and just run the rest of my lifts on 531. Nothing like a little competition to light a fire under your ass Latter

388

Tuesday Dec. 24/13 Deadlift cycle, final workout, testing 1RM after 6weeks based on 405
Deadlift
135x10----deficit deads, no belt
225x5
315x5—took away deficit, and added belt
365x3
385x3
405x2
415x1
425x1
435x1-----last good rep, base future % off this, the rest was a hitched up mess, but it came up
445x1---- ya a mess of a rep, but I got it, I’ll pay for it tomorrow, I’ll be wrecked Christmas day. Goodtimes :slight_smile:

I just wanted to be able to say I’d gotten 450lb, the same as incline, I count the last 5lbs as default, because I don’t have micro plates, and I’m using a bent bar, and hexagon plates, gotta be worth 5lbs, I wanted to be able to text my buddies and say I got 450 which I did :slight_smile: not the biggest deadlift, but I earned it this time around, and I’m proud of it. 500lb next stop. Latter

389

Alright, just leaving mom’s house after a great Christmas, I’m only posting because it’ll be my last post until our internet is back up at home, and who knows when that we’ll be, there’s still 50 thousand homes in Toronto with no power, at Christmas time, so my internet probably isn’t a big priority. It’s funny if you live here because Mayor Rob Ford is trying to use this ice storm at Christmas disaster to try and build his name and image back, he’s been everywhere getting pics taken climbing hydro poles with a chain saw, he’s such a clown, and it’s so obvious only a crack head couldn’t see his hidden agenda :slight_smile: Ltter

390

Inspiring incline. I ought to do some more incline barbell; it’s been forever since I’ve done inclines with anything but dumbbells. Keep up the good work. If you stay consistent you should definitely beat me to 365; don’t let me show you up lol.

391

On the phone still no internet at home so just updating with a text suck at this anyway just finished second workout on 6week steel cycle I’ll update LPG better when met is back up every ones worried about they’re hydro and I’m more worried about workouts :slight_smile: latter

392

At moms house doing a quick update, since my internet is still down because of ice storm. Ive decided to run the Jim Steel 6 week linear progression on all 4 of my lifts, with a 1on 1off schedule, so far I’ve done my bench, and squat workouts, but I don’t have time to update today, I’ve listed the program couple pages back, going to try it on all my lifts at the same time. Anyway gotta go, hopefully net is back up soon, Happy New Year

393

Damn man! It’s been a while since I’ve checked out your log and you’ve made some serious progress!
I wish I had the strength to jump in the race to 365 with you and CSulli.
Oddly there’s not much of a difference in our incline bench but with the lifts that matter I’m way behind.

394

Do you have a link for that new program? I couldn’t find it

395

OK, internets back up and running, I was in withdrawl, I had the iphone, but I hate trying to use it for web. Anyways, here’s the program I’m using, I posted it a couple pages ago, when I first set it up for my incline, it worked so well, I decided to use it on all four of my lifts, so for the next 6 weeks I’m going to run this Jim Steel liniar progression, with lots of volume, so probably no asistance work, atleast for the first run, and I’ll see how it works out, 1 day on, 1 day off - 8 day week

Week 1 - 75% 5x6 - 60% 1x10-12
Week 2 - 75% 8x6 - 65% 1x8-10
week 3 - 80% 12x4 - 70%6x8
Week 4 - 85% 10x3 - 75% 6x8
Week 5 - 80% 1x2 - 85% 1x2 - 90% 7x1
Week 6 70%x1 - 75%x1 - 80%x1 - 85%x1 - 90%x1 - 95%x1 - 100%x1 - 105%x1 - keep going till fail

It looks like alot of work, and it was with my incline, but I got big improvements, so with the 1on, 1off I should get enough rest, and I set up with real conserative 1RMs

Squat — 420lb
deadlift — 450lb
bench — 350
incline — 290

These are all real world number’s for me, easily hit maxes, or everyday maxes as Paul Carter calls them, with the exception of the dead, but I think with the extra rest this shouldn’t be a problem. I just started my second week of this program, and I’m going to try and finish the whole program without a belt, or box with the squat and dead. So I’ve already done a few workouts while the net was down, and I’ll post the below, with the correct back date, and we’ll get caught up. Latter

396

December 26 first workout of new Jim Steel cycle ( 6weeks) Bench based on 350

bench----TRX face pull
135x10----mex20-- all the way down
225x5
265x5x6
215x12

Awesome workout, I know from incline cycle, that this is the only easy workout of the whole cycle, and 265 felt light, but I’ll take it. latter

397

Dec 28 Steel cycle Squat workout 1 — based on 420-5x6@75% + 1x12@60%

Squat
135x10
225x5
275x3
315x5x6
265x12

Nice workout, since my comback 7mths ago, and for my whole smolov cycle I used a 14inch bucket to squat to, and keep my depth consistant, but on this cycle I’m using a lighter weight and going ATG with no belt. Trying to build my free squat form back, on the 6th rep of the 5th set, I got pinned in a weird spot. i had been changing my foot posistion on every rep, and changing my upper body by altering how upright I was, trying to find my grove. Some how on this rep I got in a weird spot, and leaned forward at the bottom with my chest pinned to my quads. I managed to wrestle my way back up, but I stopped pissing around, and just went back to my PLing stance. Wish it was on vid, it probably looked funny, 315 never felt so heavy. Latter

398

Dec 30, Steel cycle Incline workout 1 - based on 290 - 5x6@75% + 1x12@60%

Incline bench---- Pullups
135x10----mex7-all the way down
185x5
205x3
215x5x6
185x10

nice workout, but For the lst 2days since my squat workout I’ve been crippled, I don’t rember ever being this sore, my legs and ass. The squats weren’t that heavy so it must be the ATG that caused all this Doms, what ever it hurts. latter

399

Jan 2, Steel cycle deadlift workout 1, based on 450 5x6@75% + 1x12@60%

Deads
135x10
225x5
315x3
345x5x6
275x12

nice workout, legs still alittle sore from squats, but ok to dead, I’ve been doing some shrugs, and some hammer curls after lower body workouts, and some latterals after upper body days, but didn’t log it. Tomorrow is Sat Jan 4, and thats a bench day, I’ll be back up to date, and tracking workouts again in real time. latter

400

Week 3 and 4 look brutal