AquaCruzer's Training Log

Training Training Logs
221

Thanks for the encouragement guys, it really means a lot, especially after missing lifts :slight_smile:

@mmatt: Thanks for the tip. After you mentioned that I took another look at the video and that definitely wouldā€™ve helped.

Deload session
Tuesday 9/20/11

Bench press
3x6x185

Squat (high bar)
3x6x225

Military press
3x6x135

Deadlift
3x6x275

Quick session. Got me breathing and sweating. Elbows were a bit iffy when pressing, but at the same time I didnā€™t warm up as much as I usually do. Either way Iā€™m gonna foam roll/lax ball the hell out of them, and may consider getting some elbow sleeves.

222

Deload session
Wednesday 9/21/11

Deadlift
2x6x275
1x6x315

Bench press
3x6x185

Squat (high bar)
3x6x225

Military press
3x6x135

Band pushdowns and hammer curls to get blood flowing in the elbows.

Overall todayā€™s session felt better than yesterdayā€™s. Elbows are only bothersome while benching.

223

Your deload sessions are higher than most of my 1 rep maxes. FML etc etc.

224

Thank god you missed, you bastard. I was just starting to feel good about myself and here you go taking a stab at 405. LOL.

225

@phlegms: with the way youā€™re progressing youā€™ll be putting up some good numbers man.

@ink: You see, in the hole I figured, ā€œoh wait, how would this make ink feel?ā€. So as you can see, I decided to not squat out of the hole. LOL

226

Hey, thanks for that man, I appreciate it. LOL

227

Week 1, Day 1
Friday 9/23/11

Changing up my training by following my idol mr. perfect ashylarryku <3

Bench press
3x6x225

Front squat
3x6x225

Last set felt awesome.

Military press
3x6x155

155 felt too heavy, will probably drop to 135 or 145.

Deadlift
3x6x315

Bleh these sucked. I really think Iā€™m out of shape.

Floor press
3x135, 155, 175, 195, 215, 235, 255, 275

Forearms/elbows did not want me to do the cluster reps. Couldnā€™t get my first rep on my first cluster. Rolled the shiz out of my forearms and elbows, which seemed to help, but after the set w/ 275 it acted up again. Maybe heavier weights irritates it?

Incline press (supersetted these w/ hammer curls)
3x8x135

228

Ur gonna get 2 jack4d now. fml.

229

Wut is this, no 5/3/1ā€¦must.be.trolling.

230

Week 1, Day 2
Saturday 9/24/11

A.M.

Lots of band pushdowns and hammer curls.

Bench press
3x6x225

Front squat
3x6x225

Military press
3x6x145

These still felt heavy, bleh.

Some more band pushdowns and hammer curls.

P.M.

Deadlift
3x6x315

Rack pulls
3x135, 155, 185, 225, 245, 275, 295, 315, 335, 365, 405, 425, 445, 465, 480
5, 3, 3x480 (cluster sets)

Holy shitake mushrooms, the 1st cluster set was HARD. Fml couldnā€™t finish the last 2 cluster sets. Iā€™ll drop the weight on these so that I can finish all 3 sets. Anyways Iā€™ve run out of plates, 480 is all the weight I have lol.

231

Looks like youā€™re putting in some good work. Whatā€™s the thinking behind the am workout? Seems like youā€™re lifting sub maximal weights?

Is there any reason why you donā€™t arch more on bench? Would probably get more from using your hyooooge triceps! Also dunno if it will help you but I find Iā€™m stronger in the Deadlift when I donā€™t extend my neck so much, seem to be able to keep my back tighter

232

Training looking awesome man! Care to give a basic breakdown of the structure of the new workouts? It looks very interesting.

Also, dem traps looked like they were gonna burst out of your tshirt on the rack pulls!

233

@Getting Closer: thanks man, just trying to improve. The stuff I did in the AM is usually done just before the stuff I did in the PM, but I just wanted to try splitting it up. It is submaximal work, just getting in some extra work.

Thereā€™s no particular reason why I donā€™t arch more haha. Maybe the fact that itā€™s rather uncomfortable and that it takes longer to set up lol. I appreciate the DL tip, Iā€™ll give it a shot and hopefully itā€™ll help me out :slight_smile:

@phlegms: I appreciate it man :slight_smile: Regarding my traps itā€™s just lighting and camera tricks, plus a shirt that fits well lol. Well Iā€™m just copying what ashylarryku has been doing lol. Basically each day I work up to a triple for a bench, DL, OHP, or squat variation. Then do cluster sets with that weight. Beforehand I do submaximal work for my bench, DL, OHP, and squat just to get some more work in.

Week 1, Day 3
Sunday 9/25/11

A.M.

Deadlifts were just awful, lower back was meh. DLs have just felt off. I will try starting with my hips a bit higher.

Lots of band pushdowns and hammer curls.

Bench press
3x6x225

Started off slow, but ended well.

Front squat
3x6x225

The lifts feel bad, but when I look at the vids they look decent. So hopefully after a week or two more Iā€™ll be adjusted and wonā€™t feel so wtf, if that even makes sense. Just gotta keep on working. On a postive note woke up this morning with a sore back from the rack pulls :slight_smile:

P.M.

Some band pushdowns and hammer curls.

Military press
3x6x155

These felt much better this time, hence my bumping up the weight to 155.

Push press
3x135, 155, 165, 185, 195, 205
3x5x205 (cluster set)

The cluster sets were made even worse b/c lowering push presses sucks, sucks a lot.

Elbows were a bit achy, so decided not to do assistance work.

234

Haha true it definitely isnā€™t so comfy. Anyway I shouldnā€™t give you tips on benchā€¦ We are racing after all :slight_smile: haha. Do you ever do incline db press?

235

@Getting Closer: lol, well it wonā€™t hurt to feed off each otherā€™s progress. No, I donā€™t really do any incline db pressing. Why do you ask?

Week 1, Day 4
Monday 9/26/11

Band pushdowns and hammer curls.

Bench press
3x6x225

These were flying.

Front squat
3x6x225

These were taking off as well.

Military press
3x6x155

Gahd I need to roll and stretch my forearms badly. Also need to remember to really tuck the elbows when pressing, helps a ton.

Deadlift
3x6x315

Definitely starting to get used to the higher frequency lifting.

Squat (high bar)
3x135, 155, 185, 205, 225, 245, 265, 285, 305
3x5x305 (cluster sets, bleh cam ran out of memory)

Couldā€™ve gone for more than 305, but Iā€™d rather get more quality reps in over the next few weeks, than miss an attempt or two down the road. Anyways in doing so I leave more room to progress.

Cluster sets started out rough, but definitely got better as I went along.

Ab wheel
3x8

Lunges
3x8x95

236

Just cause you look a lot bigger than me an Iā€™d say that youā€™re stronger on pretty much all lifts apart from bench an I think that its incline DB press thatā€™s helped me quite a bit. You seem slower off the chest then it flies up which is the opposite to me an makes me think it is your chest thatā€™s your weak point.

BTW your back looks frickin huge in that last video!

237

Really looking forward to seeing what kind of results you get from this kind of training, it looks really interesting. The workouts look rough though, how long are they averaging out at?

238

@Getting Closer: I have realized that my lockout is much better compared to off my chest. DB work and chest work would definitely help me out.

@phlegms: Iā€™m really hoping to see some good results, obvi haha. If I donā€™t split it up into an AM session and PM session, then anywhere from 90 minutes to 2 hours. Mainly because Iā€™m lazy and like my rest.

239

Great training as always dude! Some good weights used, especially with the frequent front squats. I also admired/was really interested when it came to adams trainingā€¦ itā€™s not that appropriate for my goals right nowā€¦ but looks a fun as hell and productive way to increase your numbers fast. I still stole his high rack pulls thoughā€¦ I love them. Thanks Adam/CT.

240

@jake_j_m: Thanks man! I definitely love the rack pulls, they really killed my back :slight_smile: My only worry is that they wonā€™t carryover that much to my DL. But itā€™s all good, it canā€™t hurt to thicken up the back.

Tuesday 9/27/11

Rather than bum around I figured Iā€™d get in a quick training session.

Band pushdowns and hammer curls.

Bench press
3x6x235

Front squat
3x6x235

Cleans
3x6x155

Everything was flying today.