Captain Wheels Training Log 1

Training Training Logs
321

Squat - first warmed up with some heavier weight than I did 225x15 with no lockout, just pumping rep after rep, probably could get close to 30 with no rest at the top, which is pretty crazy progress, as this weight was hard a little over a year ago
Ok so 315 for a couple sets but I kept getting really bent over and on my toes
But then I took a wider grip on the bar and hit…
335x8 felt really good

I’ll add like 10 pounds and a rep each workout until I reach 385x12
Since there are no safeties here, it is just like half a power rack, my brother spotted me and he did a good job I gotta say

Bench
135x10
160x8
185x6
210x4 really hard, didn’t stay tight
220x3 easier
230x1 was supposed to do 2
185x6
I was wondering why this was so hard, then I realized that I only warmed up a tiny bit with the bar, I’ll do a longer warmup next time and then start the pyramid, and I’ll add 5 pounds to the max that I plug in event though I missed a set because I’ll be stronger next time with a warmup and some form adjustments

Close grip bench - really easy, I’ll add 10 pounds to that pyramid calculator
115x10
135x8
155x6
180x4
185x3
195x2
180x4
155x6

And I wasn’t able to do everything I wanted to on incline bench and military press because I ran out of time, I’ll make sure to have enough time for everything I want to do next time

322

Today: worked out for around 3 hours because I was in control of my schedule rather than my brother

Squat: I’m starting to get cuts on my upper back from the bar, that’s pretty badass
warmup with 45 lb bar
135x5
225x3
275x1
315x1
335x1
355x1 starting to move quicker
345x1
345x6 probably should have kept going but I had some random guy spotting me instead of my brother so I didn’t feel all to comfortable, I’ll do 355 for at least 8 next workout

Pause bench
warmup - 45, 135, 185, 225
140x10
165x8
190x6
215x4
225x2 had to do the roll of shame, that fucking hurt
235x1
195x6
Hope to add reps to the two sets at the top of the pyramid next time

Deadlift, no straps up to 405, I realized I’m much weaker with mixed grip because it is so uneven, so I’ll use hook grip whenever I’m not using straps

Deficit deadlift, hook grip, belt, standing on a 45 lb plate
225x1
315x1
375x3 easily

Close grip
120x10
145x8
165x6
185x4
195x3
205x2
165x6

Incline bench
115x10
135x8
155x6
180x4
185x3
195x2
155x6

Military press
80x10
95x8
110x6
125x4
130x3
140x2
110x6

Hammer strength incline machine dropset from 2 plates to 1.5 plates to 1 plate to a 25 each side, this machine seems to be really good for upper chest, I’ll use it as often as I can while I am at this gym

Dumbbell side raise semi dropset (not completely legit because I caught my breath between a couple of the sets)
50x10
45x10
decreasing 5 pounds each time until I got to 5 pounds and eventually just my hands, each rep was at least 10 reps

ok workout, I’ll increase the weight on the close grip and incline pyramids next time, and I’m thinking about widening my bench press grip, I’ll look into it I saw a video where some guy said like your should be above your elbows or something, I’m not sure, I’ll rewatch the video so I can get the grip that is perfect for me

323

Today started off with some light benching and light squats

Then deficit deadlifts, belt, hook grip, standing on 45 lb plate
45
135
225
315
365
395x3 so fucking easy could have got twice the reps, I’m adding 20 pounds next time

Smith machine shrug dropset (using straps)
Some warmup with 2-3 plates
4 plates x20
3 plates x20
2 plates x20
1 plate x20

Leg press, worked up to 7 plates for an easy 5 and 9 plates for 1. I wanted more reps with the 9 plate set but there was so much pressure my head felt like it was going to explode… I’ll probably do hack squats instead of leg press right now because I have access to a hack squat machine

Face pull dropset on the seated cable row machine

And a tiny bit of captains of crush tonight, I need to find a legit routine for it, probably that Clay Edgin’s routine, I can close the #1 with both hands but I want the #2 because it doesn’t become impressive until you’re hitting the #2 pretty easily

I am taking tomorrow off and then I am starting the blast your bench program - first week set up will be like this:

mon
shoulder warmup
BLAST YOUR BENCH
squat 355x8-10
deficit deadlift 415x3
barbell row 275x12-15
hack squat - working up to a heavy set or sets of 5-10 reps
chest supported row (1 arm at a time) 5x20
face pull dropset

tuesday
shoulder warmup
BLAST YOUR BENCH
biceps
shrugs/facepulls
workout 1 of the abcbodybuilding forearms
calves

wed
shoulder warmup
BLAST YOUR BENCH
squat 365x9+
deficit deadlift 435x3
t-bar row 5.5 plates 3x8-10
hack squat - working up to a heavy set or sets of 5-10 reps
face pull dropset

thursday
shoulder warmup
BLAST YOUR BENCH
biceps
shrugs/facepulls
workout 1 of the abcbodybuilding forearms
calves

friday
shoulder warmup
BLAST YOUR BENCH
squat 375x10+
deficit deadlift 455x3
barbell row 275x15-20
hack squat - working up to a heavy set or sets of 5-10 reps
chest supported row (1 arm at a time) 5x20
face pull dropset

Then take Saturday-Sunday off

Yeah it’s overtraining but I’ll be supercompensating with food and sleep and I’ll try to remember to stretch

Wish me luck!

324

First day of blast your bench

bench
shoulder warmup, warmup to 185
175x10 paused 10th rep
190x8 paused 8th rep
205x6 paused 6th rep
220x4 last rep was grinder
235x1 should have so had 2, but I set up with my head off the bench so I couldn’t stay tight, I’m an idiot

Squat
45x10
135x5
225x3
275x1
315x1
335x1
365x1 slow
355x3, I’m a fucking pussy, mid set I decided to not push myself for some bullshit reason, I can’t believe I’m such a weak pussy bitch faggot what a bitch can’t even push myself on squats I’m a waste of space
355x1

Deficit deadlift, hook grip, belt, standing on 45 lb plate
135x1
225x1
315x1
365x1
415x3 not difficult

Barbell row
135x5
225x3
275x5 do you wanna know how it feels to be a bitch, because I can tell you because I’m a bitch
I am not gonna quit the set next time until I hit 15 reps next time, I don’t give a shit what happens, I can’t deal with being a bitch for another workout

Then I didn’t have time for my hack squats, chest supported rows, and face pulls, whatever it was a bad workout regardless

325

Much better workout today

Bench - 5x15, 1 minute rest in between sets
warmup
175x14 so close
135x13
125x15
115x15
115x15

Squat
45x10
95x3
135x3
185x3
225x3
275x3
315x3
365x3

t bar pull up
me x5
25x10 / dropped the dumbbell from between my legs, me x5

standing alternating dumbbell curl
40x8
50x8
60x3 / 5 more reps but hammer curl

hammer curl dropset
80x8 with straps, 1 arm at a time
40x16 both arms at once
30x20
15x30 grabbing from the bottom of dumbbell, pausing at the top of each rep

then a dropset on the hammer strength preacher curl machine

seated db side raise, standing db upright row superset/dropset
25x20, 25x20
15x20, 15x20
5x20, 5x20
then I held my hands in the side raise position for 60 seconds, let me tell you, that hurt like a motherfucker

326

Yesterday’s workout

Bench
warmup
230x3
230x2
225x1
215x3
215x3

Squat, warmed up to 325x3 but I pulled something in my upper back and I didn’t want to make it worse so I stopped

Deficit deadlift, hook grip, belt, standing on 45 lb plate
135x1
225x1
315x1
365x1
435x3 back rounded but I can’t set up how I normally do when I pull from a deficit, and the whole point of a deficit is to strengthen that position so I don’t care all that much

chest supported row 1 arm at a time
1 plate warmup
3 plates x30 with straps ill work up to 5 plates plus by the time I leave this gym

Then I did a dropset on both calves and face pulls on the cable row machine

327

Today’s workout

t bar pull ups while waiting for the bench to open up
me x warmup
25x3
45x5
45x6 / let go of the dumbbell and did bodyweight x4
I get a really good stretch at the bottom of each rep but I don’t bring my chin over the bar but to be fair it’s 275+ total pounds that I’m doing pull ups with

bench - 1 minute rest between sets
warmup
185x11
150x10 or so I think
135x12
115x15
115x15

worked up to 225 reps but I had trouble breathing because of my upper back pull, tomorrow I’ll do 380-385 for a triple, I just gotta bare through the pain

then I did a dropset on shrugs on the standing calf raise machine, I liked it because I didn’t have to hold anything which would upset my upper back

328

Yesterday

Bench
warmup
235x3
240x2
225x2 paused
225x3 touch and go
225x2 paused, almost had 3, but my brother hit my arm while I was pressing I have no idea what he was thinking the dude is fucking retarded I’ll just have his friend spot me for the rest of the time when we are down in Southern California

Squat
45x10
135x5
225x3
275x1
315x1
335x1
365x1
315x1
380x3 grinding almost as hard as Dan Green in any of his videos, it was fairly hardcore, I’m adding 15 pounds next time

Chest supported row
1 plate warmup
3 plates and a 25 x30 with straps, yeah bro I’m peaking up to 6+ plates on this machine, I’ll just add like a 25 each workout

End of week one of blast your bench, went from a 235x1 to maybe 240x3 but a non 100% 235x3 that’s good progress
Ok so even though I didn’t really follow my setup for week one I’ll still write out what I want to do next week

WEEK TWO:

Monday
shoulder warmup
bench - ending with 245x2 (it’s 10-8-6-4-2 and I’ll add 20 lb each set)
squat - 395x3
deficit deadlift 455x3
barbell row - 275x15
chest supported row 4 plates x20-30
traps
forearms - week 1

Tuesday
shoulder warmup
bench 5x15
squat
45x10 t bar pull up
face pull
biceps
calves

Wednesday
shoulder warmup
bench - ending with 250x2
squat
deficit deadlift - 475x3
barbell row - 275x20
chest supported row - 4.5 plates x20
forearm - week 2

Thursday
shoulder warmup
bench - 5x15
squat
70x4-6 t bar pull up
face pull
traps
biceps
calves

Friday
shoulder warmup
bench - ending with 255x2
squat
some light shoulders

329

Dude so this was my first time checking out your log.

To see the weights you started with and to see what you are pushing now it’s so dope and is incredibly motivating to me. Just reminds me that I just have to stick to the process and good things will happen in time.

Good job man, keep it up!

330

[quote]isdatnutty wrote:
Dude so this was my first time checking out your log.

To see the weights you started with and to see what you are pushing now it’s so dope and is incredibly motivating to me. Just reminds me that I just have to stick to the process and good things will happen in time.

Good job man, keep it up![/quote]

wow dude thanks I would have never thought anything I am doing is impressive and your comment is motivating me more than you would imagine so I really appreciate it. Keep training hard!

331

2 days ago (Monday)

bench - 10-8-6-4-2
warmup
165x10
185x8
205x6
225x4
245x1 failed at a weird place, normally it is just off my chest but on this one I couldn’t lock it out that’s strange…

squat - realized that I didn’t want to work up to a weight and then just use terrible good morning form to force it up so instead I’m doing something to fix that, so I chose breathing beltless pause squats

(Add 100 Pounds to Your Squat)

135
225
275x1
315x1 not that hard - my short term goal is 405 because then I would be normal squatting close to 500 in just a belt

deadlift - worked up to a slow 405

Romanian deadlift
worked up to 315x10 but my mid back was rounding so much that it hurt to rotate my body the next day… Today it is much better but I know to never do that again

then I did the first workout from the abcbodybuilding forearm program for the second time, got a really good pump in that brachiradioalis muscle (I think that’s the name, it’s the bump on forearms that hammer curls hit)

////////////////////////////////////////////

today

bench - for some idiot reason I moved my bench grip in, I don’t know why I pull stupid shit like this at the last minute just randomly
warmup
170x10
190x8
210x6
230x2 missed the 3rd but I had no spot so I got one side on the rack and then the other side fell good thing I was quick enough, from now on I am going to have a spot on all heavy (for me, at least, some people can rep my max 50+ times) bench presses, even if it’s my brother who’s might hit me mid set
225x1
then 240x1 but with like very little arch and leg drive and the gym owner gave me like the most distracting spot possible without actually touching the bar

I’ll go back to my normal wide grip next heavy workout and I’ll hit all the numbers I missed today

Squat - worked up to 335x1 breathing beltless pause squats but once again the gym owner spotted me and he pushed me forward so I got on my toes, I’ll try 345 next time with my brother spotting me without interfering with the lift

By the way I’m not mad at all with the gym owner’s spots I know the dude does not want any liabilities in the gym, just next time I’d rather have my brother spot me because he knows I can hit the lift myself

And then I got up to 445 for a slow single on deadlifts… I’m not sure why my deadlift is so much weaker at this gym, my brother suggested that it may be the floor and at first I dismissed it but then I realized that my deficit deadlift was unaffected because I was standing on a hard 45 lb plate so that could be the case but I’m not sure, either way I’m not gonna deadlift here anymore, instead I’ll just focus on my squat because I know that my deadlift won’t be underneath my squat (or at least I’m pretty sure)

Chest supported row
no warmup
4 plates x25 reps, 1 arm at a time, wearing belt and straps, by no means text book form

Then I warmed up on curls but before I could really get in to the heavier stuff, I had to leave. I got to make sure to hit biceps more, I may be focused on strength training but I want to look big as well
…and I feel like I’m getting smaller recently, could just be my mind, I sure hope so, it wouldn’t make sense because I’m getting stronger on most things…

Anyway that comment from that dude ^ up there (like 2 posts up) is really motivating, I gotta make sure to kill it tomorrow!

332

I had a feeling I wouldn’t be able to go to the gym tomorrow so I decided to bench heavy again today 10-8-6-4-2

I feel like I have found my perfect bench press set up (or at least I think)
-middle finger on rings at YMCA which has its rings narrower than here, which I think is a competition style bar, but here it is just before pinky fingers on rings
-feet tucked fairly far beneath me so my ass doesn’t come off the bench, narrow stance
-touching the bar to sternum area

anyway, I warmed up and then:
170x10
190x8
210x6
230x2 should have definitely had at least 3, this was pathetic
225x1
240x1
245x1 super slow
I think I am going to bench on Saturday and see if I can get 235x4 then the next week I will do the scheduled 5 sets of 3 every day and add 5 lb each time, I’m hoping I can get to 250x3 because then if I took a couple days off I’d be able to get 3 reps with at least 260 because I won’t be so overtrained since this program has me benching 5 days a week which would mean I could bench at least 285 for 1 which is still pathetic but not as pathetic as my current bench press

Breathing beltless paused squats
45
135
225
275x1
315x1
Set up with 325 but something felt off and every time that has happened before I have gotten injured so I decided to instead work on reps with these breathing beltless paused squats
285x5 really taxing on the core and glutes
if I can get 355-365x5 on this that would be a 405 max which is my goal before I go back to normal squats, so let’s get that by August 17th

barbell curl
45x30
85x10
105x3
semi- dropset, tried to complete the reps as quick as possible but every set except the first I had to set the bar down and do rest pause
125x10
105x20
85x30
65x40
45x50
took me close to 10 minutes to complete all that, but biceps were pumped like a motherfucker

DB shoulder press, touching my shoulders each rep, just trying out this form
55x9
Ok, so when I reach the 100s for 12 full reps, touching shoulders and locking out, I will have the shoulder strength to bench 405 / 4 plates for sure
Rather than doing that strict press routine I was talking about earlier, I think I am going to do this for shoulders after my current bench routine, blast your bench, is complete

(DB shoulder press)
1 set of 12 @ 55
1 set of 10 @ 60
1 set of 8 @ 65
1 set of 6 @ 70
2 sets of 4 @ 75
1 set of 6 @ 70
1 set of 8 @ 65
1 set of 10 @ 60
1 set of 12 @ 55
Once I can complete the pyramid I’ll add weight but that is sure to add mass and strength to my delts, because they are lacking both

…And then right now I am doing that clay edgin gripper routine for the first time, working towards, that C.O.C. #2

333

Today, good workout

Breathing beltless pause squats
45
135
225
255x1
275x1
295x5 not super hard

Tried front squats but as soon as i got to 1 plate the bar slid off my shoulders and I had to catch it… Man I really hate front squats

Hack squats facing the machine
Weightless x8
25 each side x8
1 plate x8
1.5 plate x8
2x8
2.5x8
3x8

Barbell row
45x5
95x5
135x5
185x5
225x3
275x10 although I didn’t hit 15 reps, I’m not pissed because I went to complete failure

Lying leg curl 1 leg at a time - 5 sets going to basically failure on my right side and then matching the reps on my left (right side is fairly weaker)
70x5
60x10
50x15
40x20
30x25
Hamstrings are a cool muscle, I like the way they look, especially when it is so big it looks like it’s hanging off your leg

Chest supported row - realized I can’t hit my goal of 6 plates since this machine can only fit 5 plates, that sucks, I’m only down here for ~5 more days though
2 plate warmup
4.5 plate x20 1 side at a time

Then I did the week 2 routine of the abcbodybuilding’s 8 weeks to bigger forearms

334

Today, another good workout, but I had to cut it short because the gym closes at 1 on sundays, what type of gym closes in the middle of the day lol

Bench
45x20
135x10
185x5
205x3
225x1
230x3
240x2
250x1
215x2 paused
185x3 paused, feet on the bench
My glute kept cramping up, I’m not sure why because my ass stayed on the bench but I did feel as if I was getting really tight on the bench so the bar felt light… All of these sets weren’t that hard though, I could have had more on the 215 but my glute was too cramped

Breathing beltless pause squats
45
135
225
255x1
275x1
305x5 Nice.

T bar pull ups
me x3
20x3
35x10 1 rep PR
10x10
20x8
30x6
40x4
50x2
Was just trying to put some more volume in after my main set

Calves:
Seated calf raises - adding 1 plate and doing 20 reps and adding a plate each time no rest then I hit 4 plates and went back down decreasing a plate each time, still doing 20 reps each set
Standing calf raise machine - light weight, drop set trying to control the weight each rep/set

Measured my calves - 18.5 inches with a pump… I’d like to get this to 20 inches cold in the next couple of months, it will help now that I will start regularly training them again

335

Shitty workout followed by a shitty day

bench
warmup
235x3
245x1
255x0
215 2x3 paused

Breathing beltless pause squats
warmup
315x3

Biceps - 135x8 barbell curl & 80x15 hammer curl w straps, then some pump stuff

Traps - smith machine shrugs dropset, starting with 4 plates and a 25 for 10

Hopefully tomorrow’s workout is better

Matt Kroc revealed that he identifies as a women, I thought that was pretty interesting…

336

Yesterday, July 28th

First tried blast your bench, but hen I realized I’m not gonna be able to make any gains because I wasn’t able to stick to the program during week 2

So instead I did
140x10
160x10
180x10
200x6 so weak…

Then some Dumbbells and triceps

I’m going to do 3 days of no benching so I can recover some, then I’ll do 5 sets of 10, I need to get to 315x3 by September…

337

Today

Beltless breathing paused squats
45
135
225x1
255x1
275x1
295x1
325x3 not super hard

338

First day back at the YMCA… I gotta say even though sometimes I get pissed at the people here, I kinda love this gym because I know all the trainers and I have a lot of freedom

…And they have a squat rack unlike the gym in Laguna beach so I could go much harder than before because I am in a cage that has safeties again!

hit some rear delts on the reverse pec deck while waiting for the squat rack

then
Breathing beltless pause squats!
45
135
225
255x1
275x1
305x1
335x4 would have never gone for the 4th rep at the other gym, but here I was able to push myself, awesome
Three more workouts until I am hitting around 405 on this exercise, I am expecting my regular squat to have made some crazy gains in that time period

Barbell row - ate dinner before so had trouble breathing through my belt, as well as the fact that I was deadlifting these up, not trying to make excuses, just saying that next workout I will be much stronger
45x10
135x5
185x3
225x1
275x5
Tried 300 but couldn’t control it well
265x12, I’ll get 20 for sure next time
(Used straps / belt)

Barbell shrug
135x5 normal
225x5 normal
315x3 pausing at top
325 3 sets of 25, pausing at the top of each rep… Each set was very hard and painful, but that’s the only way I will get my traps to grow
I am going to start peaking on my shrugs, hoping to get 500x10 within the next month and a half or so

Stiff leg deadlift - no belt, no straps, double overhand
135x5
225x3
255x10
275x10
I plan on doing 265 for 20 next time

Hammer grip pull ups - grip was tired so I used chalk
me x5
25x3
45x6 / drop set to bodyweight x8
Once I get +45x12, then I will go to +70 and work with it until I get to 12 and then 2 45s and then after that I’d probably switch up the form to a more strict exercise

T bar row
2.5 plates x3
4 plates x30 with straps - last 5 reps were ugly but I don’t care because I got the reps, also I had to put a dumbbell because I had no one to stand on the weight and I feel like I was kind of lifting the dumbbell as well so that maybe made it a little more difficult - for this exercise i am going to do what I did on the hammer strength chest supported row - add a 25 each time and try to only lose around 5 reps

Then 210x8 on the lat pulldown for 3 sets - 1 wide grip, 1 medium grip, and 1 close underhand grip

Good workout, I want to get a huge fucking back the lats are such a cool muscle I want it to be impossible for people not to notice how big my lats are, and that’s gonna take a lot of hard work but I am willing and able

Oh and also, here are the numbers I want to hit before I start to deadlift again:
405x10 squat
315x20 barbell row
315x20 beltless double overhand stiff legged deadlift
400x18 paused barbell shrug
6 plate t bar row x10 reps

339

today, first bench day after 3 days rest

so wide grip bench - pointer finger on the rings of the YMCA bar
45 warmup
120x10
140x10
160x10
180x10
200x10 barely got the last rep
220x4 try to add 2-3 reps next time

db shoulder press - touching the shoulders each rep
25x15 warmup
55x12
60x9
65x4
70x2
75x1
65x4
60x7
55x8
put a lot of volume in

closer grip floor press - rom with bench grip was kind of small, so i put pinkies on rings
45x5
135x3
185x1
185x3
155x7
145x8
135x9

dip
me x3
10x5
35x3
25x5

incline bench
135x3
165x5
165x4
165x4

incline bench db dropset

Arms:
barbell Skullcrusher - 75x7
barbell curl (better form than before) - 95x17
barbell overhead extensions - 65x12
hammer curl (both arms at once - 60x18
1 arm db overhead extension - 20x15
barbell preacher curl 45x20
then a dropset on bench dips and cable curls
triceps really hurt right now

340

You are pretty strong for your age (same age as me). You definitely have potential if you keep it up, especially on your deadlift and squat. How much ya weigh now?