Ash's Training Log

Training Training Logs
441

Back specialization day D

Chinups – BWx8, +10x8, +15x8, +20x8, +25x8

Inverted row – 9, 9, 10, 12

Lat Pulldown – 135x10, 150x10, 165x10, 165x10

1 Arm T-Bar Row – +45x12, +90x12, +95x12, +95x12

1 arm cable row – 60x12, 67.5x12, 75x12, 82.5x12

Rear Delt Fly – 70x10, 80x10, 85x10, 90x10

Preacher Curl – +20x15, +25x15 +30x15,
*I think the bar weighs 25 but not certain

DB Farmers Walk – 45lbs @ 60m, 50lbs @ 60m, 30lbs @ 15m x 12 (5-10s rest), 35 lbs @ 15m x 12 (5-10s rest)
*need to learn the best way to do this… this was killing my grip (as it should)

Rowing machine – 5 mins HIIT, 15s vs 45s – 1100m,

Back Extension – 10, 12, 18

442

I think im switching to TSR because it is wicked. You can find me there as 320i. I think I will continue to maintain a forum log though because it is easily printable. Will try a few workouts copy/pasting from TSR:

Back Specialization Day C - Rest of body

  1. Squat

135 lbs x 5 reps
165 lbs x 5 reps
195 lbs x 3 reps
240 lbs x 5 reps
275 lbs x 3 reps
305 lbs x 12 reps
275 lbs x 3 reps
Set 5, 5.3.1 set, I counted 11, the guys i was sharing the rack with counted 12, also my 2nd last rep was very partial, the rest were good.

  1. Bench Press

135 lbs x 5 reps
125 lbs x 5 reps
145 lbs x 3 reps
180 lbs x 5 reps
200 lbs x 3 reps
225 lbs x 7 reps
235 lbs x 3 reps
set 7. had help with an 3rd rep

  1. Overhead Press

70 lbs x 5 reps
75 lbs x 5 reps
85 lbs x 3 reps
105 lbs x 5 reps
115 lbs x 3 reps
135 lbs x 3 reps
140 lbs x 1 reps
145 lbs x 1 reps
150 lbs x 1 reps
155 lbs x 1 reps
160 lbs x 1 reps
since i did max effort on Jan 9, i went for singles. attempted 165x1 and failed.

  1. Standing Dumbbell Triceps Extension

35 lbs x 6 reps
40 lbs x 6 reps
40 lbs x 6 reps
40 lbs x 6 reps

  1. Dumbbell Lateral Raise

30 lbs x 6 reps
30 lbs x 6 reps
30 lbs x 6 reps
30 lbs x 6 reps

  1. Dumbbell Press

40 lbs x 6 reps
45 lbs x 6 reps
45 lbs x 6 reps
50 lbs x 6 reps

  1. Lying Leg Curl

70 lbs x 8 reps
75 lbs x 8 reps
80 lbs x 8 reps
85 lbs x 8 reps
single leg curl - tracking exact weight pulled. also did 2 sets of 70 with 2 legs as warmup

8)Seated Calf Raise

90 lbs x 12 reps
135 lbs x 12 reps
160 lbs x 12 reps
185 lbs x 12 reps

9)Bodyweight Dip

15 reps
18 reps
21 reps

stepmill for 8 mins

443

Back specialization day D, high rep, high volume, vertical and horizontal

  1. Weighted Chin-Up

10 lbs x 8 reps
15 lbs x 8 reps
20 lbs x 8 reps
25 lbs x 8 reps
30 lbs x 8 reps

  1. Bodyweight Inverted Row

10 reps
10 reps
12 reps
15 reps

  1. Lat Pulldown

150 lbs x 10 reps
165 lbs x 10 reps
175 lbs x 10 reps
180 lbs x 10 reps

  1. T-Bar Row

25 lbs x 12 reps
30 lbs x 12 reps
40 lbs x 12 reps
45 lbs x 12 reps
one arm t-bar row – logged weight per arm, added to bar, gripped the fat portion of the bar

  1. Cable Seated Row

60 lbs x 12 reps
75 lbs x 12 reps
82.5 lbs x 12 reps
90 lbs x 12 reps
one arm cable row – logged weight per arm

  1. Cable Rear Delt Fly

75 lbs x 10 reps
85 lbs x 10 reps
95 lbs x 10 reps
100 lbs x 10 reps
actually machine rear delt fly

  1. Preacher Curl

50 lbs x 15 reps
55 lbs x 15 reps
55 lbs x 15 reps
assuming bar is 25 lbs

  1. Farmer’s Walk

24x15m @ 40lb dumbbells - rest 5-10s between, except between sets 12 and 20

  1. Rowing machine

8 min intervals, 1500m

  1. heavy rope swings

3 mins…

skipped back extension by accident.

444

Deadlift – 135x5, 175x5, 205x3, 255x5, 285x3, 320x9, 325x3, 330x3, 335x3

1 Arm DB Row – 55x5, 90x5, 95x5, 100x5, 105x5, 105x5–>105x3
*105 is fat grip. i could pull it but i couldnt hold it very well… need to work on fat grip strength

Chain Grip Row – 180x6, 187.5x6, 195x6, 200x6
*will increase everything by 7.5 next week

Rope/Cable upright row – 170x9, 180x9, 185x9, 190x9

T-Bar Row – 90x6, 115x6, 135x6,

Pendlay row – 95x6, 145x6, 175x6

Machine Preacher Curl – 59x8, 69x8, 79x8, 84x8

Farmer’s walk (held the end of the dumbbell this time) – 30x45m, 30x30m, 30x30m, 30x30m, 30x30m, 30x15m, 30x15m, 30x15m, 30x15m, 30x15m,

Battle ropes – 30s, 30s, 30s, 30s

interval rowing – 6 mins – 45s easy 15s hard.

445

Back Specialization day B

Pullups – BWx2, +25x3, +35x3, +40x3, +45x3, +45x3,+45x3,+45x3,+45x3,+45x3,+45x3, BWx3, BWx5

Underhand front lat pulldown – 165x6, 180x6, 195x6, 210x6, 215x6

HS Iso plate loaded front lat pulldown – 100x5, 110x5, 115x5, 117.5x5, 120x5

Close grip semi pronated chinups – +25x5, +30x5, +35x5, +40x5, 40x5

Hammer Curl – 40x9, 40x9, 40x9, 40x9, 40x9

Standing EZ curl – 60x11, 60x11, 60x11, 60x11

skipped walking and bar holds today (letting my forearms recover and went on a long walk already today)

446

Bench – barx12, 100x5, 120x5, 145x3, 180x5, 195x5, 205x10*, 205x3, 215x3, 205x3
*last rep with help

OHP – 65x5, 75x5, 85x3, 105x5, 115x5, 120x10*, 120x3, 105x3
*last rep was half rep

DB Incline bench – 80x6, 85x6, 90x7, 95x5*
*6th rep failure

SS:
1 arm standing tri ext – 35x6, 35x6, 40x6, 40x6
lateral raise – 30x6, 30x6, 30x6, 30x6

machine chest fly – 80x12, 100x12, 120x12

seated face pull – 60x12, 60x12, 60x12

447

squat – 95x5, 135x5, 165x5, 205x3, 250x5, 265x5 285x12, 305x3, 315x3, 315x3, 275x3
*those last two sets were very tough

Leg press – 90x6, 180x6, 270x6, 360x6, 450x6, 540x6, 630x6, 680x6, 730x6, 780x6

Leg press calf raise – 450x12, 540x12, 590x12, 630x12, 680x12

1 leg ham curl – 70x8, 75x8, 80x8

2 leg ham curl – 130x6, 150x6, 170x6

seated calf raise – 135x12, 170x12, 195x12, 205x12

treadmill walking – 10 min, 15% incline, 3.4 mph

448

Back specialization day D

Chinups – +10x8, +17.5x8, +22.5x8, +27.5x8, +32.5x8

Inverted row – 11, 11, 13, 16

Lat Pulldown – 157.5x10, 172.5x10, 180x10, 182.5x10
*perhaps decrease weight next week

1 Arm T-Bar Row – +30x12, +40x12, +45x12, +50x12, +55x12
*a lot easier than last week. this ramp was better

1 arm cable row --67.5x12, 82.5x12, 90x12, 90x12

Rear Delt Fly – 75x10, 85x10, 95x10 , 105x10

Preacher Curl – +30x15, +35x15 +35x15, +20x12
*I think the bar weighs 25 but not certain

skipped farmers walk and rows this week

Back Extension – 12, 12, 12

battle ropes – 15s, 15s, 15s, 15s, 15s, 15s,
*15s rest

449

Deadlift – 140x5, 175x5, 210x3, 260x5, 280x5, 300x12, 315x3, 325x3, 335x3, 340x3

1 Arm DB Row – 55x5, 90x5, 95x5, 100x5, 105x5, (left arm) 105x6–>105x3 (right arm) 105x2–>3–>2–>1–>1, 100x5
*the fat 105 has defeated me again. right arm much weaker so i will start with it next time, and stick to higher reps of 100 for now

Chain Grip Row – 187.5x6, 195x6, 202.5x6,210x6–>180x6
*some lighter sets had poor rom

Rope/Cable upright row – 170x9, 180x9, 187.5x9, 190x9, 180x9

db shrug – 50x8, 50x8, 50x20

T-Bar Row – 90x6, 115x6, 135x6,

Pendlay row – 95x6, 145x6, 175x6

Machine Preacher Curl – 59x8, 69x8, 79x8, 84x10

Farmer’s walk (held the end of the dumbbell this time) – 40x30m x6 (15s rest), 40x15m x12 (5-10s rest)

Battle ropes – 20s, 20s, 20s, 20s

rowing – 3 mins – 600m. lazy today

450

Pullups – BWx3, +25x3, +35x3, +40x3, +45x3, +45x3,+47.5x3,+47.5x3,+47.5x3,+47.5x3,+457.x3, BWx5, BWx5

Underhand front lat pulldown – 165x6, 187.5x6, 202.5x6, 210x6, 217.5x6
*keep these weights the same next week

HS Iso plate loaded front lat pulldown – 102.5x5, 115x5, 117.5x5, 120x5, 122.5x5
*go up by 2.5 next week

Close grip semi pronated chinups – +25x5, +30x5, +35x5, +40x5, 42.5x6

cable kneeling lat pulldowns – 50x12, 50x12

Hammer Curl – 40x9, 40x9, 45x9, 45x12,

Standing EZ curl – 60x11, 60x11, 60x11, 60x12

skipped bar holds

treadmill walking – 3.3 mph 15% incline, 10 mins

451

decided to split up the legs and presses to give an extra day of recovery between day B and D. Also gives me more room to do other things on leg and press days

C1 - bench/ohp

Bench – barx12, 100x5, 120x5, 145x3, 195x5, 205x5, 220x7*, 225x3, 230x3
*had an 8th rep with help, tough set

OHP – 65x5, 75x5, 85x3, 115x5, 120x5, 130x10, 135x3, 140x3

DB Incline bench – 80x6, 85x6, 90x6, 95x6, 100x9

SS:
1 arm standing tri ext – 35x6, 40x6, 40x6, 45x6
lateral raise – 30x6, 30x6, 30x7, 30x9

tricep pressdown – 70x8, 70x8, 70x8

machine chest fly – 110x12, 115x12, 120x12

dips – 12, 12, 12

face pull --35x12, 40x12, 45x12

452

squat – 45x5, 135x5, 165x5, 205x3, 265x3, 285x3, 300x12, 315x3, 325x3, 330x3, 275x3

Leg press --270x6, 360x6, 450x6, 540x6, 630x6, 720x6, 770x6, 810x6

Leg press calf raise – 450x12, 540x12, 590x12, 630x12, 680x12, 720x12

overhead squat – 45x8, 65x8, 85x8, 105x8

standing 1 leg ham curl – 40x8, 50x8, 60x8, 70x8,

seated calf raise – 135x12, 180x12, 205x12, 225x12

swiss ball hamstring curl – 8, 8, 8

treadmill walking – 6 min, 15% incline, 3.3 mph

453

Back specialization day D

Chinups – +12.5x8, +20x8, +25x8, +30x8, +35x8
*form starting to falter, may maintain this weight scheme in the future or alter the ramp to 35

Inverted row – 12, 12, 12, 17
*will do 5x12 next week

Lat Pulldown – 157.5x10, 165x10, 172.5x10, 180x10,
*maintain this weight next week, a bit weird on the forarms

1 Arm T-Bar Row – +35x12, +45x12, +52.5x12, +60x12, +50x15
*4x12 + amrap, will keep the same for next week, but perhaps increase by 2.5

1 arm cable row --75x12, 82.5x12, 90x12, 90x12

Rear Delt Fly – 80x12, 90x12 , 100x10, 110x10

Preacher Curl – +30x15, +35x13–>+35x2, +25x15, +20x12
*I think the bar weighs 25 but not certain

Grip SS:
Plate pinch – 45x30s. 45x30s, 45x30s
standing forearm curl – 30x15, 30x15, 30x20
forarm blaster – 7.5x2 of both directions, 7.5x2 of both directions, 7.5x2 of both directions

skipped farmers walk and battle ropes, will reconsider my conditioning & cardio plans for the future since i split up legs and presses

5 min row – 950m

Back Extension – 12, 12, 12

454

Deadlift – 140x5, 175x5, 210x3, 280x5, 300x5, 315x8*
*aggravated my back attempting a 9th rep, more aggravated than the previous times squatting, but i was able to train still, none of the exercises were a problem

1 Arm DB Row – 80x6, 90x6, 100x6, 100x6, 100x13, 100x6

Chain Grip Row – 195x6, 202.5x6,210x6, 210x6–>150x6–>90x9

Rope/Cable upright row – 170x9, 180x9, 190x9, 180x9, 170x9
*was feeling weak doing this today, unrelated to my back

db shrug – 55x8, 55x8, 55x20

T-Bar Row – 90x6, 115x6, 125x6,

Pendlay row – 95x6, 145x6, 165x6

Deadlift – 165x10, 165x10, 165x10, 165x10
*decided to attempt this since i didnt get to do heavy. back was fine the whole time

Machine Preacher Curl – 59x8, 84x8, 94x8, 101.5x8

Grip SS:
Plate pinch – 50x30s. 50x30s, 50x30s
standing forearm curl – 40x15, 40x15, 40x25
forearm blaster – 12.5 x1 of both directions, 12.5 x1 of both directions, 12.5x2 of both directions, 12.5x of both directions,

Farmer’s walk (held the end of the dumbbell this time) – 40x60m x2

i think ill be fine to squat by Wednesday despite the aggravation, will decide after i bench on Tuesday

455

Pullups – BWx3, +25x3, +35x3, +45x3, +45x3,+47.5x3,+47.5x3,+47.5x3,+47.5x3,+47.5x3,+47.5x3,+47.5x3,+457.x3,

Underhand front lat pulldown – 165x6, 187.5x6, 202.5x6, 210x6, 217.5x6
*keep these weights the same next week

HS Iso plate loaded front lat pulldown – 102.5x5, 115x5, 117.5x5, 120x5, 122.5x5
*go up by 2.5 next week

Close grip semi pronated chinups – +25x5, +30x5, +35x5, +40x5, 40x5

pullups – 5, 5

Hammer Curl – 40x9, 45x9, 45x9, 50x10,

Standing EZ curl – 60x11, 60x12, 60x12, 60x12

Grip SS:
Plate pinch – 50x30s. 50x30s, 50x30s
standing forearm curl – 40x15, 40x15, 40x25
forearm blaster – 10x1 of both directions, 10 x1 of both directions, 10x2 of both directions, 10x of both directions,

pullups - 5, 7, 6

456

c1 - Bench/OHP

Bench – 100x5, 120x5, 145x3, 180x5, 205x3, 230x4, 235x1, 240x1, 245x1, 250x1, 255x1, 260x1

OHP – 60x5, 70x5,85x3, 105x5, 120x3, 135x6

Dips – BWx5, +45x6, +70x6, +90x6, +90x6

HS machine incline press – 75x6, 85x6, 95x6, 105x5–>75x3

SS:
Lateral raise – 30x6, 30x6, 30x7, 30x9
standing 1 arm db ext – 30x8, 30x9, 30x10, 30x11

machine fly – 110x12, 120x12, 140x12

bw dips – 12

457

Back specialization day D

Chinups – +15x8, +25x8, +30x8, +32.5x8, +35x8

Inverted row – 12, 12, 12, 12, 14

Lat Pulldown – 165x10, 172.5x10, 180x10, 187.5
*still a bit weird on the forarms

1 Arm T-Bar Row – +37.5x12, +50x12, +57.5x12, +62.5x12, +55x16
*4x12 + amrap, for the last set, next week i will go back down to 50

1 arm cable row --75x12, 75x12,75x12,

Rear Delt Fly – 80x12, 90x12 , 100x10, 110x10

Preacher Curl – +25x15, +30x15, +35x15, +35x12
*assuming bar weighs 25

Grip SS:
Plate pinch – 70x25s. 70x25s, 705x30s
standing forearm curl – 40x15, 40x15, 40x15
forarm blaster – 15x1 of both directions, 15x1 of both directions, 15x1 of both directions, 15x2 of both directions

458

decided i was ready to try to squat - took it easy today

squat – 45x5, 135x5, 165x5, 205x3, 250x5, 285x3, 315x12, 325x1, 335x1
*strength is definitely down but agitation in my back was minimal (but constant regardless of set weight)

Leg press --270x6, 360x6, 450x6, 540x6, 630x6, 720x6, 810x6, 850x6*
*that wasn’t easy

Leg press calf raise – 540x12, 630x12, 680x12, 730x12

SS:
overhead squat – 65x8, 85x8, 105x8
hanging leg raise – 8, 8, 8

lying leg curl – 130x9, 150x9, 170x9

SS:
smith hip thrusts – +90x10, +140x10, +180x10, +230x10
knee roll-outs – 10, 10, 10, 12

seated calf raise – 135x12, 160x12, 180x12, 190x12

standing 1 leg ham curl – 50x6, 70x6, 80x6,

459

decided to do a mini deload week (will be back full blast sat or sun) to give my back a little more time. im almost 100% but i still feel very mild irritation if i really arch my back. did deadlift/back deload today. back was fine.

Deadlift – 140x5, 185x5, 210x3, 210x5, 225x5, 245x5

1 arm db row – 90x6, 100x8

pullup – 10, 10

chain grip seated row – 195x9, 210x6

hammer curl – 45x9

ez curl – 60x12

460

Bench press – 100x5, 120x5, 145x3, 145x5, 165x5, 175x5

OHP – 65x5, 75x5, 85x3, 85x5, 95x5, 105x5

Incline DB bench – 80x6, 90x9

Dips 15, 15

Lateral raise – 30x9

1 arm tri ext – 30x9

machine fly – 110x18

cable tri pressdown – 80x9