BEYOND

Training Training Logs
321

30th

Squat: to 8 x 3 x 405lbs (beltless)

Deadlift: to 15 x 1 x 405lbs (beltless)

Cuban Press: 8, 6, 6, 4, x 55lb DBs
Pinch-Grip Lateral Raise: 2 sets to failure with 15lb DBs

1st

Squat: 6x225lbs, 4x315lbs, 2x405lbs; 1 x 475lbs, 1 x 485lbs, 2 x 1 x 485lbs, 3 x 475lbs, 2 x 445lbs

Bench: 8x225lbs, 2 x 3 x 275lbs

SGDL: to 5 x 120kg, 4 x 2 x 140kg

Olympic weights were in kgs, others in lbs (as above). I haven’t converted because I want to know the precise numbers and can’t be bothered to write both out for each.

2nd

OFF

3rd

Squat: to 515lbs, 2 x 1 x 495lbs, + some lighter doubles

Deadlift: to 3 x 1 x 210kg, 3 x 3 x 170kg

4th

Squat: to 515lbs, 1 x 495lbs, a double at something; HB - 6, 4, x 315lbs, paused

Cuban Press: up to 65lb DBs for 4 x 5

5th

Flight

6th

Got home late after over 24hrs without sleep. Decided on GVT-style bench:

Bench: to 10, 10, 10, 10, 10, 10, 10, 7, 6, 8, x 85kg

7th

Rugby Fitness Testing:-

Vertical Jump (hands on hips, no knee tuck; then the same from a static 90 degree start)

Agility Test: I wasn’t as bad as I thought I might be, in top 5 or so in team

10m Sprint: I believe I got just under 1.7 seconds, will get results by email soon so can confirm exact number

Yo-yo Variation: hit a poor to average stage 16, but ok for my position and goals really

Later:

Squat: to 200kg beltless; then (belted) 220kg, 230kg, 3 x 5 x 160kg

I’m going to up my training effort now to push my numbers up across the board and gain some more muscle mass. Bodyfat maintenance or loss would be good as well, and I’ll continue with some conditioning work too so I can improve my athletic ability overall. Sets of 5 seem like a good plan for extra volume, along with the high-bar squats when I feel like them.

322

8th

Rugby - on for around 10-15 mins.

Then:

Squat: to 220kg, 230kg, 3 x 5 x 160kg

Cable Drag Curls: 6 x 8 x 35kg
DB Strict Curls: 4 to failure with 10kg DBs
Cable Tricep Extensions: 4 sets, light for pump
Hamstring Curls: 2 x 15 close to failure

Just a quick arm session after squats. Why not, they need some work.

9th

Squat: to 220kg, then 4 x 5 x 160kg

Very tired, didn’t sleep much last night, and after the change back in timezone I’m in a bit of a daze. Squat volume going up at the moment to build my strength base.

10th

Training soon.

323

10th

HB Squat: (beltess) up to 3 x 150kg, 1 x 170kg, M x 180kg (not sure what happened, just tired and lost position I think)

Squat: (beltless) 5 x 150kg, 3 x 180kg, 1 x 200kg; 3 x 5 x 160kg (belted)

Then:

Rugby Practice: 1hr 20 mins

Later:

Bench: 10 x 10 x 85kg

Still tired, trying to rest now and return to normal sleep-wise very soon! HB squats just weren’t going well, and I also went without knee sleeves which could make a small difference. GVT bench seems like a decent plan for a week or two to get back into training it properly after neglecting it slightly for a while.

324

11th

Squat: w/u with 4x70kg, 3x120kg, 2x170kg; 1 x 210kg (beltless), (add belt) 1 x 220kg, 3 x 5 x 170kg

Seated Machine Rows: 3 x 10 x 91kg

Front Squat: 3 x 4 x 90kg (just some easy practice sets)

Sets of 5 felt quick today; singles still harder due to fatigue from the added volume, but that’s ok for now. Major progress coming soon. BW down to around 100kg, not sure what to do (gain now or take a break and cut a few pounds of fat over the next month or so ready to push for strength and weight gain again in the new year).

325


Go for a bulk it all good bro! lol
Great work going on dude keep rollin’!

326

FarmerOwen: Thanks for stopping by, I’m definitely going to be pushing forward over the next couple of months so hopefully there’ll be major progress to follow. I’ve seen the work you’ve been logging and I have to say you’re doing great stuff - the bent-over row volume you posted yesterday was insane!

12th

Rugby Match - for local team, not college; I played the full game, and we were in pretty deep mud by the end as it was so wet, so a lot of contact, not too much running. Tough game, played well.

Later:

Bench: 10 x 10 x 90kg (one set was split into two because I caught the rack with the edge of the bar and lost the groove, otherwise it was fairly comfortable and smooth except for the final reps)

327

13th

Squat: w/u with 4x120kg, 2x170kg, 1x210kg (belt); 1 x 220kg, 5 x 180kg, 6 x 190kg (rep PR or close, I believe)

Front Squat: 2 x 8 x 70kg (a couple of quick sets, with paused reps, for practice)

Close Grip Pulldown: 2 x 15 x 77kg

More “muscular base” training today, and the reps felt very good. I could probably have ground out another rep or two with 190kg, but I want to emphasize form on these foundation sets, engraining a strong movement pattern and building confidence. I’m going to do half an hour of core training later as well, to complement the heavier work in this session.

“ATTENTION!”

"My goals for the next 3 months are:

  • to SQUAT 250kg w/o wraps, and hopefully around 272.5kg / 600lbs w/ wraps
  • to improve my body composition and get to around 105kg BW without gaining fat
  • to improve my bench PR after this long period of maintenance at ~160kg (170kg+ would be good), partly by adding upper body mass
  • to continue to improve what I would term “strongman strength” - my deadlift (including double overhand and SG), overhead press, grip, rugby specific strength / power, movement strength, etc. significantly
  • to remain healthy and injury free"

“That is all.”

328

14th

Squat: w/u with 4x70kg, 3x120kg, 2x170kg; 1 x 220kg, 1 x 230kg, 6 x 200kg (rep PR!)

DB OHP: 10 x 10 x 17.5kg (~39lbs) DBs
Loaded Deltoid Stretch: 3 x ~45 secs

Nice! I planned to load up 200kg and rep it out, and that’s exactly what happened. I think I might have had another one or two in me, but it was close - I had Zydrunas Savickas in mind with his crazy WSM 2014 squat for reps, and nearly just kept going and going till I dropped, but I wanted to keep the focus on form and feeling powerful rather than grinding and missing too much, especially as I’ll be back for more tomorrow!

Always worth watching:

329

15th

Squat: w/u with 4x70kg, 3x120kg, 2x170kg; 1 x 220kg, 1 x 230kg, 5 x 210kg (PR!), 2 x 220kg (=PR), 2 x 225kg (PR!)

Deadlift: 4 x 120kg, 3 x 170kg, (both doh beltless); 1 x 210kg, 1 x 220kg (both belted + MG)
Ab. Pulldowns: 15 x something, 3 x 8 x full stack
Seated Machine Row: (underhand grip) 15 x 70kg, 2 x 10 x 83kg

Really nice 5 rep PR and PR doubles today, felt great to put the weight up and just keep hitting them! I think this short “rep phase” has helped me a lot, hopefully setting me up for some major singles PRs soon. Next stop 600lbsville…

330

16th

Squat: w/u to 200kg; 1 x 220kg, 1 x 230kg, 2 x 3 x 200kg

Cable Rows: 3 x 6 heavy, 2 x 12 lighter
Hamstring Curls: 15, 12, 9, 8, with ascending weight

Then:

Bench: w/u; 9 x 10 x 100kg, 7 x 100kg (muscle in shoulder felt tight so I cut the last one short - I would have had all ten otherwise though)

Tired after squats yesterday, so not my best, but it was reasonable overall. Depth on the 230kg may have been close, I couldn’t tell, but I was using the other gym and a slightly bent bar so I struggled a bit. Bench felt good; a tight feeling in my delt / pec insertion was enough for me to call it rather than push too far, but the weight was moving easily. Extreme volume is tough, so I think calling it when I felt it was becoming risky was a good move. Feeling good.

331

17th

[am - Stat. bike, 15 mins or so]

Squat: w/u with 4x70kg, 4x120kg, 3x160kg, 1x200kg; 1 x 220kg, 1 x 230kg

1/4 Front Squat from Pins: ramped to 2 x 160kg, 3 x 2 x 170kg, 3 x 5 x 130kg
Muscle Snatch: 4 x 5 x 50kg
Leg Press: 8, 8, 8, 12, x 4 pps (explosive)

Fairly strong. I struggled with a bent bar which was throwing me off balance, but still hit 230kg without too much of a problem. Other lifts were just for variety and a chance to work my abs / lower back even more.

I’m going to start going for a walk or using the stationary bike for 15-20 mins in the morning whenever I have time, as it helps me to loosen up and prepare for the day. Mobility or other extras could also go here.

332

18th

[am - Stat. bike, 25 mins + core activation]

Later:

Squat: w/u with 4x120kg, 2x170kg; 1 x 220kg, 1 x 230kg, 1 x 240kg (=PR), 1 x 242.5kg (535lbs, PR!)

HB Squat: 3 x 5 x 120kg with long pause at the bottom of every rep

I felt pretty bad going into the session, as I was woken up after about 3-4 hours sleep last night and didn’t manage to get back to sleep for long before I had to get up, so I wasn’t sure if I’d be able to perform at my best (though nothing affects me that badly really and I never think like that once I’m on my way to the gym), but when I got to 230kg I knew it was going to be good. 240kg was really easy, so I took 242.5kg for a small but important PR. It wasn’t a grind, but it also wasn’t at all easy, so I left it there to avoid ending on a low if I went further and missed. Given my fatigue going in, I’m massively impressed with the speed and comfort I had under those weights.

333

WOOT WOOT! Right on dude! Congratz on the 535lb! Keep pluggin’ along! :slight_smile:

334

Niiice! Impressive progress. Are you using wraps now from time to time or are legit raw? :wink:

335

[quote]squats and milk wrote:
Niiice! Impressive progress. Are you using wraps now from time to time or are legit raw? ;)[/quote]

Still belt only. I tried the wraps out for the one session I posted, and I might keep training with them once a week or so for practice / fun, but I think belt only is the best for daily training.

336

FarmerOwen: Thanks, plenty more on the way!

19th

[am - 15 mins stat. bike, quick stretching]

Squat: w/u with 4x120kg, 2x170kg; 1 x 220kg, 1 x 230kg, 1 x 235kg
Deadlift: 5 x 2 x 190kg (quick, beltless)

Ok after a big session yesterday. 230kg is feeling really easy.

337

20th

[am - 25 mins stat. bike + light core etc.]

Squat: w/u with 3x120kg, 2x170kg; 1 x 220kg, 1 x 230kg, 7 x 200kg (rep PR!)

HB Squat: long pause reps - 5, 4, 3, x 150kg

Tired today. Still a marginal rep PR with 200kg though, so a pretty good session.

338

21st

[am - 25mins stat. bike with some planks interspersed between periods of cycling]

Squat: w/u with 5x70kg, 4x120kg, 2x170kg; 1 x 220kg, 1 x 230kg, 1 x 235kg

Seated Machine Row: 12 x 80kg, 12 x 95kg, 12 x 105kg, then 3 x 10 x 80kg close grip
Calf Raise: 2 x ~10 to failure (2 sec pause at top)

Later:

Bench: w/u with 6x70kg; 10 x 110kg, 8 x 120kg, 5, 2, x 130kg, 20 x 80kg

Bench was without wrist wraps as I’ve lost mine. I’ll get some more soon, but I think training without them for these higher rep sets might be helpful for general stability anyway, so I won’t use them until I get back to heavy weights after this lighter phase. Squats were ok, feeling a bit tired but not too bad.

339

22nd

Squat: w/u with 3x120kg, 2x170kg; 1 x 220kg, 1 x 230kg, 1 x 240kg, 1 x 245kg (540lbs, PR!)

Strong day today, 245kg moved fast! I didn’t have much time left before the gym shut and wanted to end on a high, so no 250kg… Yet! Big things coming I’m sure. BW ~99kg, I’m going to maintain / lean out slightly over the next few weeks before going back to gaining weight slowly in the new year.

340

WOW 3 days later and a 5lb pr! At this rate you’ll be at 600lb in 36 days…( mind blown)…great job dude you are a squat montsaaaaa!