Captain Wheels Training Log 1

Training Training Logs
161

some idiot was using the squat rack for a full hour

incline bench
45x10
95x10
115x10
135x9
140x7
145x5
150x3
165x1

deadlift
135x5
225x3
315x1

squat rack freed up

squat
45x10
135x5
225x5
315x1
325x1
345x2

back to deadlift
225x1
315x1
365x1
380x3x2 i know my back was rounding but im not sure if it was upper or lower
i gotta work on keeping the bar close to my shins, it always shoots forward

close grip bench press
135x5
140x5
145x4

barbell preacher curl
55x8
60x8
65x7

seated db curl/hammer curl
30x8/8
25x10/10
20x12/12

cable curl dropset

ok workout, gotta work on deadlift form next workout

162

awesome workout

squat
45x10
135x10
225x5 225 felt really light so i decided i should max out today
315x1
335x1
345x1
355x1
365x0x2 missed it twice

incline bench
45x10
95x10
115x10
135x9
145x3
155x2
165x1
175x1
155x3x3
i will retest my max when i get 165x3x3, should be at least 185 by then
also i didnt use wrist wraps on any of these sets

barbell row
145x20
165x20
185x20
205x12

cheat shrug
225x20
275x20
315x15
neck looked huge after these sets

military press
95x5
115x5
115x3
115x3
115x3
115x3
115x2
115x1
20 reps total
i will do the 20 reps total thing with 125 and then 15 reps total with 135
then i will work to 25 reps total with 135

farmers walks with barbells
the number i put for reps is lengths of the gyms backyard. it is probably 20 yards, idk for sure though
115’s x1/4
85’s x3/4, took a couple breaths got the last one quarter. then i rested a bit and got a full length on the way back
65x6 lengths, set the weights down at the end of each length for a few seconds though

pinch grip farmers
2 10’s per hand:
left - 1&1/8
right - 1&1/2

dips with 25 lb attached
5
3
4
3
3
3
3
3
3
2
30 reps, 750 lbs total
ill do 40 reps next weekend

bodyweight pull up
1 reps
2
3
4
5
6
7
8
6
4
2
back was so tired after this

jm press
95x8
100x8
105x6

ez bar curl
85x5
65x10
45x15

tricep straight bar pushdown
110x10
140x10
170x12
dropset to 125x10+10+10 the +s are rest pause meaning i took 10 breaths rest

great workout, im so tired right now from it

163

heres my plan as far as squat bench and deadlift

squat:
315x10
335x8
365x5
385x3
395x2
405x1

bench:

incline bench: 185
close grip bench: 195
jm press: 135x8
military press: 135
dip: 45 x5
tricep pushdown: 200x10

all of these stats by the end of the month

run blast your bench

do a program i found that is focused on speed benching because i do every lift very slow (not on purpose) and it will help to get more power

then run blast your bench again

and end up with at least a 315 bench

for deadlift my hamstrings are too tight to get into correct setup so my lower back rounds

i am not going to deadlift again until i can:

-do a stretch where my legs are straight and i can bend over and touch the ground with my fists

-squat 455

-bent over row 315x20

-cheat shrug 585x20

-something for grip

should be good for a 550 deadlift by then

164

squat
45x10
135x5
225x5
275x5
315x7 will get 9-10 next time, then onto 335

incline bench
45x10
95x10
115x8
135x5
160x2 hard for some reason
155x3
150x4
145x5
140x6
135x7
want to hit 160x3x3 next time

barbell row
145x20 no straps
165x10 no straps
185x5 no straps
straps
205x5
225x5

cheat shrug
275x20
315x12
365x8

static hold alternate grip
315x20 seconds
275x20 seconds
225 double overhand x20 seconds
plan on adding 10 lb to every set next time

close grip bench press
135x5
145x3
155x2
165x1
175x1 easy
185x0 i know i got 180 in me
next workout ill hit 180x1 and then 165 for 3x3

pull up
mex10
10x5
-25x5
-mex5
.10x5
.mex4

tried rolling tricep extensions but didnt like it, hurt my elbow and didnt feel it in the tris

barbell preacher curl
45x8
55x8
65x6
55x6

jm press felt good
95x10
115x10 nice

cybex side raise machine
50x15
90x5
100x12
60x15+15+15 like 21’s

cable curl/tricep pushdown dropset
got 125x10 on curl and 185x8 on tricep pushdown

wrist roller both ways
10x3
20x2
30x.5 couldnt get it up on either
my goal on this is 100, then i will have some monster forearms

then for calves i did leg press machine calf raises
i realized that since i have good calf genetics i only need to hit calves once a week
so ill hit them hard with either seated or leg press or smith machine raises, but only once a week

then some db shrugs while waiting to be picked up

rant:

theres these two idiots from my school that go to my gym. when they first started coming i was okay with them but now we got into an argument and they are sensitive like girls so now they go out of their way just to bother me. theyll just stay in the squat rack the whole time because they know i need to squat. today, i was doing pull ups when he was squatting and i asked to use the pull up bar and he just stands underneath it so i cant use it and ignores me and the other guy comes along and hangs there. one of them is decently strong. he benches 265, squats 415 and dl 475, but the other one is weak as fuck and benches 205 with his ass so high the range of motion is tiny, and he spends all his times on arms and wears medium size tshirts and is cocky because he thinks hes huge. i shouldnt have to deal with them much longer because i am going to a new gym (Golds instead of ymca) soon i think, but in the meantime theres nothing i can do except just make better gains than they are making. problem is if one of them talks shit i can fuck him up easy since hes weak but the other one is too strong.

in other words, i am mad

165

workout from 2 days ago

squat
45x10
135x5
225x5
275x5
315x7 pinched a nerve in my upper back and lost tightness so the bar rolled down
335x3 couldnt do any more becaus eof my uper back

barbell row
145x15 strapless
185x6 strapless
215x12 straps

incline becnh
45x10
95x10
135x5
160x3x3 nice
tension reps
135x6
115x8
95x12

behind the back smith shrug
didnt want to do normal barbell shrugs because upper back
135x20
185x15
225x10
dropset
275x8
225x8
185x8
135x40

close grip bench press
135x5
155x3
180x1
170x3
165x3
160x3

pull up
bw x10
15x5
30x3 bw x6
10x6 bw x3

dip
bw x8
15x5
35x3 bw x3
10x6 bw x4

cheat curl
95x10 these were fairly strict, i was surprised
105x6
115x3 disapointing, ill get more next time

hammer curl hard on pinched nerve
50x10
75x5

incline curl
20x20
25x15
30x10

ez bar cable curl
50x50
25x25

jm press
105x5
125x7 failed 8th rep

wrist roller both ways
25x1x3 sets

166

yesterdays workout

pinched nerve in upper back still a problem

incline bench
45x10
95x10
135x5
155x1
165x3
165x2
175x0 tried to do it pause but didnt keep tension so i lost it

squat
45x10
135x5
225x5
315x1 hard to breathe because of upper back
335x1
355x1 was slow as hell because i basically did it with no air
since i did my old max from a week ago without breathing, my new max should be much higher

deep high bar squat
135x3
225x1
275x1

did some volumes on machine row and machine lat pulldown

close grip bench press
145x4
165x3
185x1 not hard

military press
95x5
115x1
125x1
135x0 dammit
130x0 dammit
ill try next workout for 135, this bummed me out

fairly strict barbell curl
45x10
65x10
85x6
95x5

dip
bw x5
25x3
35x3
45x1 need to add like 2 reps next time

lateral raise dropset
40x8
30x10
20x12
15x15

db curl leaning over preacher bench dropset

tricep pushdown
140x10
200 (full stack) x6
170x10
140x14
110x18
95x22
80x26
65x30
my form isnt perfect… i use my abbs some, but it really hammers my triceps and i feel it hits the whole muscle when i do it this way rather than just one part

then i did some wrist curls/reverse wrist curls and hammer curls

workout was somewhat limited because of my upper back, but i should be close to 100% by my next workout

167

yesterday i felt poorly, most notable thing was leg pressing 650x3, so i worked out today again

squat upper back still hurts but not as bad as before
45x10
135x5
225x5
315x1
335x1
365x1 nice
375x0 i was pretty close to getting past my sticking point, ill hit it next workout

military press
95x5
115x1
120x3
if i get 125 for 3 it means i got 135 for sure
95x11-12 i forget

pull up
bw x11

hammer grip pull up
5x11

chin up
10x6

close grip bench press
135x5
145x5
155x5
165x3
175x3
190x0
i know i have 190 maybe 185 but i was fatigued

lat pulldown
150x20
165x20
180x15
195x10
210x5

jm press
115x5
135x7 so close to reaching goal
95x16

straight arm lat pushdown dropset

some seated calf raises

tricep pushdown
140x10
200x10 dropset to
110x30

168

tomorrow is thanksgiving and gym is closed and i felt i had to get a workout today in

a tiny bit of pain still in upper back but good to see it is going away

squat
45x10
135x5
225x5
315x1
345x1
375x1 grinder but i squatted yesterday and this is still a 10 lb PR!!! Nice
next goal is 345x6 then i will max out again

barbell row
185x5
205x5
225x5
stopped because upper back

today i wanted to do
cleans
rows
shrugs
snatch grip high pulls
rack pulls
but would not have been good for upper back so i didnt

incline bench didnt feel right today
45x10
135x5
155x3
175x1
185x0

dip
bw x3
25x2
shoulders were hurting
bw x10 deeeeep
bw x5
shoulders were hurting until i did the deep dips then they felt much better

then some light weight biceps for the pump

tomorrow i will eat a lot during thanksgiving and rest, then on friday i want to hit some pressing goals
(slightly modified from before)
incline bench: 180
close grip bench: 190
push press: im not sure, hopefully 155
dip: 15 reps, focusing on reps because healthier for shoulder
jm press: 135x8
tricep pushdown: 200x12
my brother is in town so i will hopefully be able to convince him to film me hitting these

cant wait to bench again on the blast your bench program!

169

yesterday i did

squat
45x10
135x5
225x5
315x1
345x3

and

170

today started blast your bench

im a bit sick but nothing bad and im getting better

chin up
bw x6
10x5
20x4
30x3
40x2
50x1 didnt go all the way up, but got above the bar

floor press 10 8 6 4 2 3 min rest
45x10
95x10
135x5
145x10
150x8
155x6
165x4
175x2

squat - legs felt weak probably because im sick
135x5
225x5
315x1
345x2 hard as fuck, i planned to get 345x6 by the end of this week, hopefully ill feel good enough in time

front squat
95x5
135x3
155x2
185x0
my form is terrible… i think the problem is im using my back and biceps to try to rack it instead of balancing it on my delts… ill fix that next time
apparently your front squat is supposed to be 85% of your back squat so i definitely have to improve mine

then some smith machine behind the back shrugs and ez bar cable curls

for blast your bench my routine is low volume like this:
mon/wed/fri: floor press (first 2 weeks)
bench press (final week)
squat
front squat
chin up
smith machine behind the back shrug
some kind of curl
calves/ forearms if up to it

here are my goals for the end of the 3 week blast your bench program
after 2 weeks… 200x2 floor press, 165x15 bench to chest
after 3 weeks… 225x3 bench press, 385x2 squat, 245 front squat (shouldnt be difficult once i get halfway decent form), 5 chin ups with a 45 attached, 405 behind the back smith shrug x8
get 8 hours of sleep a night
weigh at least 208 morning weight (weighed 198 this sunday) (ill eat an extra peanut butter sandwich at school, have two protein shakes a day every day, as well as eat more at home)

time to finally stop being a terrible bench presser

171

yesterdays workout… today im not going to the gym, im sick and not at school
ill go tomorrow

bench 5x15 1 min rest
45x10
135x5
155x3
175x1
155x12 will get 15 next time
135x12
115x10
95x15
95x15 my endurance is terrible

face pull
95x12
110x12
125x12
140x12
155x10
170x10
185x8
200x8

deadlifts just feeling form
135x1
225x1
315x1

reverse pec deck ( 1set to failure)
50x50

172

chin up
bw x4
5x4
10x4
15x4
20x4
25x4

floor press 5x3 3 min rest
45x10
135x5
155x3

170x3
175x3
180x3
185x2
175x3

ill squat tomorrow and the next day

173

still feeling sick

bench 5x15 60 second rest
45x10
135x5
165x3

160x9
135x11
115x11
95x15
95x12
wow i am so terrible at high reps

squat
45x10
135x5
225x5
315x1
335x1
365x1 slow but i focused on keeping my knees out
315x2

deadlift - good form
135x5
225x5
315x3
335x3
365x0 couldnt get it off the floor
god i hate being sick

some bicep stuff

wrist curl forearm circuit
65x20x2

174

felt weak as hell today

floor press 5x3 3 min rest
45x10
135x5
165x3 hard

180x3 super hard
185x1 goddammit
175x3
165x3
meant to do one more set but i guess i forgot

squat
45x10
135x5
225x5
315x1
345x2
385x0 not even close
i gotta actually train the squat rather than just max out nearly everyday

pull up
bw x8
bw x8
bw x6
bw x6

makeshift t bar row
3 plates x5

deadlift
135x5
225x1
315x1

db shrug dropset
90x10
70x15
50x20
25x30

then some bicep stuff

im supposed to rest the next two days which will help a lot, i was very weak in the gym today

175

floor press - 10 8 6 4 2 3 min rest
note: every time i do floor press i am pausing at the bottom
45x10
135x5
150x10
160x8
170x4
180x4
190x1
i am not making any more gains from floor press so i will start benching normally starting next workout
starting with 155x10 165x8 175x6 185x4 195x2

squat
45x10
135x5
225x5
315x1
i meant to do 365 for 10 sets of 1 today and just go hardcore but i fucking tweaked my upper back again on the first set
so 365x1 easy as hell, i have 30+ more pounds in me but i keep messing up my upper back

chin ups
bw x5
25x5
35x3
45x1
some reps were iffy

so i have no idea why my upper back keeps getting tweaked on squats but i know i pulled a muscle since i had my mom feel it and she says its sticking out
so i am taking a stab in the dark and saying its an upper back weakness so i am just going to work the hell out of my back so it stops being so goddam weak

heres my plan next time i work back
deadlifts 1 x ?
bent over row ? x 8-12 starting with 135 adding 20 lbs a set until i cant get 8 reps
cheat shrug 1x10+
hammer grip pull up bw x 10+, 25x6+, 35x5+, 45x3+
one arm barbell row 8, 6, 15 rep scheme that i read on this site
dumbbell farmers walks - laps with progressively heavier dumbbells
rack pull from knees - trying to get more reps with 405 each time
wide grip lat pulldown 1xF when i get over 15 ill add weight
face pull 2x20 good from
reverse pec dec 1xF
haney shrugs 1xF

ill do that all twice a week

176

yesterday back was still hurting

bench
160x9
135x10
115x10
115x10
115x10

some light biceps

biked for a while

177

today

bench
45x10
135x10

155x10
165x6
175x4
185x2
195x0 hit the pins on the way down
195x1
205x0
200x1 easy for some reason
202.5x0
135x10

did some stuff waiting for my parents to pick me up

seated calf raises / machine leg press calf raises

lateral raises
20x10
dropset
35x12
30x12
25x12
20x12
15x12
10x12

machine side raises
50x15+15+15 top/bottom/full

smith haney shrugs
135x12
155x12
175x12
185x12
dropset to 135x25

wrist curls / behind the back wrist curls
55x50
60x40
65x30
70x20
75x10
45x50

178

bench
45x10
135x10
155x5

165x7
135x10
135x10
135x10
135x7

tried to do deadlifts and rows but back wasnt feeling up to it… should be good by next week

straight arm lat pulldown w rope
50x12
65x12
80x12
95x8
dropset to 40x20

narrow grip underhand lat pulldowns
165 5x8

wide grip lat pulldown
105 3x 12 (behind the neck) / 8 (in front)

face pull, reverse pec deck, db shrugs

barbell curl
45x10
75x8
85x8
95x6
45x30

hammer curl
45x8
55x8
65x6

concentration curl
20x12
25x12
30x6 right / 8 left

spider ez bar curl with narrow grip
15x10
35x10
55x10

reverse ez bar curl
55x12
65x12
75x12

wrist curl / behind the back wrist curl
55x30
65x30
75x30

179

had a couple of workouts since i last logged but nothing worth noting

today i tried squats but they hurt my back in the area from before
couldnt deadlift with good form

so i went home and im taking tomorrow off

i gotta go hard on the big 3 for the next week and a half before my vacation

my plan:
squat -
thurs: 335x5
sat: 345x5
mon: 355x5
wed: 365x5
fri: 385x3

bench- get 200x3 using 12 sets of 3

deadlift- straps and belt but ill do some core accessories since my reliance on belt has made my core weak
315x12 touch and go
350x8
385x4
405

so that means ill have a 405 squat and deadlift before i turn 17 which is december 28th

in the new year, after my vacation, i really gotta turn up the heat on the main lifts and stop fucking around

for bench i am going to keep doing 12x3 i need a 275 bench before april 2015
ill do the coan deadlift program to get from 405 to 455-475
and ill get a 455 squat by the end of february

i also gotta keep gaining weight, i wanna be one of the biggest kids in school by the end of the school year, which means ill need to weigh around 230, squat in the 500s, deadlift in the 500s, and bench low 300s

it sounds impossible for some but i really do want this shit so bad so i am going to work my ass off

180

im switching my style of logging a tiny bit to make it easier to read

back not hurting as bad, squatting only had a small pain but im taking today and tomorrow off from squats and then I will be close to healed up so i can go hard again.

deadlift belt/straps/touch and go… cheating but im not trying to compete in powerlifting at the moment and this is the best way for me to lift the most weight possible
135x3
225x2
315x.5 gripped it unevenly and it went flying sideways, but it was just a warmup
315x8 could have gotten 10 if there was a gun to my head
man i missed heavy deadlifting, hitting the weight hard, listening to some three days grace… my deadlift went down a lot but ill be able to surpass my previous max in the next week or so… 335x8 after a days rest sounds reasonable

bench press
135x5
135x5
155x3
180x3
180x3
180x3
180x3
180x3
180x2 wtf
180x3 thats better
180x3
180x3
180x3
180x3
180x3
180x2 wtf again
180x3
12 sets of 3, a couple sets of two where i wasnt focused
185 next time

machine row
recently discovered this cybex machine, i like it a lot, hits back hard without stressing lower back
170 3x12
the stack goes up to 290 + 15 lb in incremental weights… it would be so badass to hit 305 for a clean set of 12… i want it by the end of the school year, and im gonna get it

seated shoulder press to clavicles (restarting that shoulder routine from a couple pages back)
45x10
95x5
105x12 easy, paused the last rep
105 2x8
i want to get 125x8 before my vacation and ill come back with 115, work with that until 12 reps, then keep going as before

first decent workout in a while

i am gonna do like 10 sets of 10 ab roller at my house tonight while studying

EDIT:
i just finished 5 sets and it feels like my abs are about to tear so I am done for the night since I dont want to be sore for the day after tomorrow