Benanything's Training Log

Training Training Logs
344

13/3/16

CYCLE 2, 3+ Week

Deadlift
67.5kgs x5
85kgs x5
102.5kgs x3
120kgs x3
added straps
135kgs x3
152.5kgs x3

152.5kgs x3

Was originally supposed to do my quasi conventional sumo deadlift but I decided to do conventional instead. Was in pain the whole time. I might do a write up on this over in the powerlifting thread later.
refer to way below for more information

Close Grip Bench Press
20kgs x5
40kgs x5
60kgs x3
67.5kgs x3x6
added wrist wraps
stopped pausing
67.5kgs x2x6
67.5kgs x10

Chin Up
10,5,4,3,3
done in cluster/super(?) set

Did some reps of standing machine overhead press machine between sets cause they felt good.

Did some pec deck for fun cause why not

I’m actually prewriting this in advance simply because I’ve found that to be more effective and I’m less inclined to be lazy this way. I’ll edit this post later on to reflect what actually went on in my workout.

Kinda strained/pulled my abductors before leaving for the gym. Was pretty much limping the entire time there. Pretty much just willpowered through the deadlifts. I’m pretty sure I could’ve done a few more reps with 152.5kgs but I’d rather live to fight another day. Back looking somewhat rounded, gonna post a topic on the powerlifting forums later asking for some insight from the other more experienced people. And obviously, I didn’t do any running/walking/cardio cause well.. I’ve been limping for the past 5 hours.

1 Like
345

##17/3/16
#Cycle 2, 3+ Week

Squats
60kgs x5
75kgs x5
90kgs x3
105kgs x3
120kgs x3
135kgs x0

I know, I’m disappointed in myself too.

Press
60kgs x3x1

was rushing for time, gym was about to close, was originally supposed to hit 55kgs x3.

Treadmill for 20mins.

Was originally supposed to do this workout on the 16/3/16 but I was down with a fever and flu and sore throats and all that shit. Not an excuse but eh… Maybe I ought to reset my 531 numbers soon.

346

##RANDOM THOUGHTS WHILE AT WORK

Well, first off, I’m writing this at work. Big surprise eh, someone browsing T Nation forums at the workplace. Been looking at my training history for the past year plus or so and maybe, just maybe I should start modifying the program since I’m going to a heck of a lot busier this year. I know, you bastard, bastardizing the program and shit. Well, I’m sorry buddy.

The general format of my training is still going to be the same however, I am going to swap out the 5/3/1 (work up to a top set) to something along the lines of 3x5 followed by 3x3 followed by 3x1. Ain’t exactly sure about the set/rep ranges but I’ll think about that a bit further on from now.

I will be going back to tracking my marcos real soon and I plan to drop some body fat. Yes, I know. Skinny small kid wants to get smaller? What’s your problem? Well, I figured, since I’ll be enlisting in the military(compulsary conscription) next year, might as well start prepping for it right now. 60 Push Ups / Sit Ups a minute, check. Running 2.4km in under 10mins30secs, eh… I’ll have to work on that.

I do realize at this point I’m pretty much rambling but its my training log, I can fill it with whatever nonsense I deem fit.

Back to dieting, I’ll spend the first 2-4 weeks trying to find out my maintenance. Gonna start with 2700calories and 160g of protein. Carbs and fats? I’m pretty fine with both, they’re probably gonna be rather 50-50.

82.5% of training max for 3x5
87.5% of training max for 3x3
95% of training max for 3x1
Perhaps I’ll stick with this?

It pretty much looks like 5/3/1 but without the ramping sets. I’m not exactly sure if this is in the book and frankly, I don’t really care. It looks fairly legit to me so I’ll give it a shot.

Still rambling on, somehow. This might be the only slack day at internship thus far. This is all I have for now, back to work or whatever it is I’m supposed to be doing. Oh and damn, a desk job can be very… It gets me hella tight in the hips and shit.

Now that I’m reading this, I feel hella stupid. I can just use the 5/3/1 percentages and make them straight sets and adjust my training maxes, duh.

347

You got there eventually.

348

@MarkKO
Well, it did certainly take me awhile haha. Maybe I’m just more stressed out nowadays and such. It’s just, the idea of pushing my top set simply isn’t something I look forward to nowadays and they(top sets) usually leave me too drained to want to do any back off volume work. Oh and trying to work on getting a sub 10min 2.4km simulaneously seriously does suck ass. I’ll probably get back to 5/3/1 with readjusted lower maxes a month or two from now.

1 Like
349

Life happens mate. It takes a while to learn how to roll with it. Eventually training becomes something you will always do, just like getting up and having breakfast; and you just automatically adjust it to fit it in where it fits in. You’d be surprised where it can fit.

350

@MarkKO
Yup, I’m sure I’ll adapt to it eventually. On a side note, have you ever tried adding sets as a form of progression instead? It’ll look something like this.

Week 1 - 100kgs 3x5 (sets x reps)
Week 2 - 100kgs 4x5
Week 3 - 100kgs 5x5
Week 4 - 105kgs 3x5
Week 5 - 105kgs 4x5
etc etc

I can definitely see how this might work on paper but I don’t think I’ve ever read anything on this sort of progression. The way I see it, this seems to be a major confidence booster that’s for sure. I honestly just don’t feel as confident under the bar as I used to.

351

##18/3/16
##Cycle 2, 3+ Week

Bench
35kgs x5
42.5kgs x5
50kgs x3
60kgs x3
67.5kgs x3
77.5kgs x5
all reps paused

Got 5 reps on my 3+, ain’t super god damn amazing but I’ll take it.

Squat
70kgs x10
no warm up

Well shit, I guess my (mental) endurance is legit full on shit. Wanted to get 70kgs for 20 but I’m feeling like crap after 10. That being said, I’ll work on it. I’ll get better. It’ll work out in my favour. It god damn better.

Cardio
Treadmill (SP Pool Gym)
Ran 1km in 6mins. Speed 10.

The run was fairly comfortable, just trying to up my baseline standards. Oh and note, the max on the treadmill is a speed 16 and that’s 16km/h. As assuming I somehow miraculously manage to get up to a speed 16 and I can stay at that speed for 9 minutes, that’s 2.4km, hah. Will gradually bump up speed. Planning on going for 1km at a speed 10.5 the next time.

352

That looks like a form of double progression. I don’t see how it’ll be ineffective, but I’m not sure exactly how effective it’ll be. I think it’s more likely to build muscle over strength simply because it increases volume and time under tension instead. You’d still get stronger, but probably more slowly than with a different approach. Your capacity to tolerate volume would improve though, but how quickly that would happen I don’t know.

Honestly, if you’re looking to build confidence I’d suggest just working up to a top set each session for whatever lift you’re training, and then drop 15-30 kg and do am AMRAP set.

Example:

Squat, week 1
Work up to 3x130 kg
100 kg x AMRAP

Squat, week 2
Work up to 1x140
100 kg x AMRAP

Squat, week 3
Work up to 2x135 kg
100 kg x AMRAP

It doesn’t matter too much what the top set is, just heavy. Then the back off can be a chance to hit a rep PR. Make sense?

353

@MarkKO
That seems like a good idea! I’ll give it a try.

354

##20/3/16
##Cycle 2, 1+ Week

Deadlift
67.5kgs x5
85kgs x5
102.5kgs x3
127.5kgs x5
145kgs x3
162.5kgs x3x0

145kgs moved fairly quickly yet somehow, I couldn’t get 162.5kgs at all. Right glute and calve (semi)cramping up during the attempts at 162.5kgs.

145kgs x3

Pressed 60kgs for 1 rep whilst keeping the bar cause well, why not.

I’m basically doing the first half of the workout today, leaving the rest for tomorrow. Right calve have been a feeling somewhat sore as of late, might be the running. Gonna continue with my close grip bench press and treadmill work tomorrow. Might do some strongman stuff for conditioning too.

355

Adding sets can be cool, but in my opinion, it’s more effective to add sets AND shorten rest times. The easiest way is to increase density over some set time. Say 10 minutes. Do a bunch of sets. Next workout, do more sets in the same amount of time.

This is a great way to improve on a jump rope. By limiting the “set” to an amount of clean jumps you can easily get, and controlling the total time, you kinda auto-regulate, and don’t wear yourself down to much.

Westside guys also utilize this approach during for dynamic effort squats during “Accumulation Blocks.”
Do a bunch of fast, technical squats with a weight you can dominate. Do low reps so technique is perfect. Do many sets so you get a lot of first reps. Then, next week, you just shoot for more perfect sets.

356

@FlatsFarmer
I’ll look into that, maybe I’ll use that for my back off sets.

357

##21/3/16
##continuation of yesterday

Close Grip Bench Press
20kgs x5
40kgs x5
60kgs x3
72.5kgs x6x5
72.5kgs x8 (failed rep 9)

paused 4th set of 72.5kgs
added wrist wraps from 4th set onwards

72.5kgs x8

Cardio
Treadmill (SP Pool Gym)
Ran 1km in 5mins42secs. Speed 10.5.

Day 2 of tracking calories, currently trying to determine what’s my maintenance. Right now, I’m eating 2600calories with 165g of protein. Not gonna fuss over carbs/fats.

2 Likes
358

Great log. I like the volume and how you stick to the basics.

359

@boonierat
I’d be a log greater if I was a tad bit stronger haha. But then again, that’s why I’m working on it after all.

1 Like
360

Keep track of the carbs if you can. It’ll be easier to control your body composition if you can get a handle on your carb intake on non training days that can be a big help.

361

@MarkKO
Should I be trying keep my carbs low or high? I honestly have no idea. That’s probably why I don’t really care all that much about them. Ignorance is bliss after all.

362

It depends. If you simply want to add size, keep them high. If you want to add size and not mess with your body composition too much try to limit carbs on non-training days (that’s just my own personal experience). My aim is under 150 g on non training days and 250-500 g on training days depending how hard it was.

I just figure if you’re tracking one macro tracking two won’t be a bunch harder.

363

@MarkKO
I’ll give that a try, thanks for the advice! Really appreciate the advice I’ve been getting from you all this time, they’ve always come in handy.