Greaaaat Log Name

Training Logs
1

UPDATED 09/08/2012

Going to edit this first post a lot to reflect current goals and shit also any changes I make that seem to be working or not working and mostly so I can keep track of what I am currently doing as I seem to end up all over the place if I don’t have it clearly laid out before me.

Starting on the second page I begin running 5/3/1 roughly following the Simplest Strength template. Hopefully I’ll be running it 4 days a week but some weeks it will be 3 and I’ll just add overhead presses on deadlift day

So it should look like this the majority of the time

Monday: 5/3/1-Deadlifts, Simplest Strength Back Squats, Weighted Planks, Neck work
1.5 mile run trying to beat previous best

Tuesday: 5/3/1-OHP, Simplest Strength CGB, Rope Rows, Chin ups, Dips, Neck work
6-8 Quarter mile intervals maintaining a 06:30 min/mile pace decreasing rest
periods whenever possible

Thursday: 5/3/1-Squats, BBB Squats, weighted planks, Neck Work
6-8 Quarter mile intervals maintaining a 06:30 min/mile pace decreasing rest
periods whenever possible

Friday: 5/3/1-Bench, Simplest Strength Incline Bench, Rope Rows, Chin ups, Dips, Neck work
1.5 mile run trying to beat previous best

Deadlift day first as it is the lift I am hoping to improve the most. Last time I RM it was 350 for a single and it was not really a grinder. Mind you it wasn’t fast either. RM Calculator says I am around 380 now. Not sure how much faith I put in that… 405 in a couple months would be FAAAARRKKINN sick though.

Squats on deadlift day and BBB squats on squat day cause my squat form went to shit apparantely.

Also for the next 7 days I will be finishing up the Push up push program by Stew Smith. I am hoping it brings me from 40-50 push ups to around 70 ish push ups. It is going to affect my Benching for sure but fuuuuck it.

24/06/2012

Front Squats

45xSome
95xSome
135x8
155x6
165x6 (bar dumped on 7th)

RDL’s

135xSome
155xSome
185x8
205x8
225x9 (Grip Gave out)

First time really trying front squats, need to figure out what the fuck to do with my arms. Tried the olympic style and it felt weird (need to work on flexibility) but then I switched to the crossed arms style and it felt to ackward and I dumped the bar forward.

Should have mixed my grip on RDLs.

2

25/06/2012

Bench Press

45xsome
95x10
135x6
160x9… 75

Dips

11

Going to do OHP inbetween Bench and dips next time. failed tenth rep on bench was an epic battle

3

26/06/2012

Pendlay Rows

135x10
155x8
165x6
185x8 (9 and 10 were bad form)

Chin ups

Bodyweight for a few sets of 5
Bodyweight plus 25 pounds for 7 almost 8

Reverse Curls

45xsome
65x5
70x9

4

in

5

[quote]spar4tee wrote:
in[/quote]

Waa hOO!

6

28/06/2012

Front Squats

95xsome
135x5
135x5
155x6
170x6 (+5 lbs)

RDLs

135xsome
185x8
205x8
235x13 (+10 lbs/+4 reps) mixed grip this set would have got a few more but the ol’ grip gave out

Neck Harness

63xsome… x2!

Plate Neck curls (side and front)

35xsome… x2!

Hanging Leg Raises/Static hold

Some

Feeling really energetic considering I was on the road until 2am lastnight and woke up at 4am to go work out on the sea all day hauling traps. Ya HARR! 2 Hours sleep for the win.

7

29/06/2012

Bench

45xlots
95x10
135x8
165x8 ( 5 lbs/-1 rep) Had no spotter this evening so I didn’t go for number 9

Standing Overhead Press

45xsome
65x10
95x12

Dips

12 ( 1 rep!!!)

8

i like your training style. How long do your workouts last. Can’t see them going for more then 35 minutes.

9

[quote]jtownlax wrote:
i like your training style. How long do your workouts last. Can’t see them going for more then 35 minutes.[/quote]

Ya not long at all. Youtubing songs is the only thing that slows me down at all haha. Need to download some new tunes…

10

02/07/2012

Barbell Rows

135x10
155x8
170x6
190x11 ( 5lbs/ 1 rep) Form wasn’t to bad

Chin ups

Couple sets of 5 at bodyweight
25lb plate for 10 ( 3 reps)

Reverse Curls

45xsome
72.5x8

11

03/07/2012

Front Squats

45xsome
95xsome
135xsome
155x3
175x6 ( +5 lbs) last rep was slow

RDLs

135x10
185x10
215x6
245x13 ( +10lbs) mixed grip on the last set, better then last week though :DD

Neck Harness

63xlots

Plate curls (front and side)

35xlots

Pike position for time… not sure how long though haha.

Think I will keep just front squatting until I stall for a couple of sessions and then switch out for back squats and alternate between fronts and backs each session.

12

04/07/2012

Bench

45xlots
95x10
135x8
167.5x8 ( +2.5 lbs) went for number 9 got 3/4 the way up froze for 2 seconds then failed. No spotter suuucccks

Standing OHP

45xlots
75xlots
100x11 ( +5 lbs/ -1 rep)

Dips

10 lbs x 10 ( +10 lbs / -2 reps)

13

05/07/2012

Pendlay Rows

135x10
155x10
170x6
195x11 (+5 lbs)

Chin ups

Bodyweight for some
+30 lbs for 7 (+5 lbs/-3 reps) number 7 was a struggle and a half

Reverse Curls

45xsome
75x6 (+2.5 lbs/ -2 reps)

2 inch Thick Dumbbell Rows

Left 70x21
Right 70x23

Made a thick handled dumbbell today, may have to make a full size bar when the hardware store has the pipe in stock

14

06/07/2012

FUCK

Front Squats

lots
some
180x3 failed on four cocksucker mother fucker

RDLs

fucking warmed up
255x9 grip fucking gave out on 10

Well today was horseshit. Thick Handled rows yesterday were the only change. Perhaps they are the culprit

EDIT

and back to back shit that hits my grip and upper back. What the fuck did I expect I’ll keep it the same and make sure to have a rest day between these next time… Or maybe go push/legs/pull…maybe an off day after each run through… or maybe push/legs/off/pull. I get bored on off days.

15

“Totes into this log”…douchebag. :wink:

16

PS I strike out at the bar and creep your log. no homo.

17

What do you mean by hauling traps? Like big traps filled with fish? Are you a fisherman?

18

[quote]Spock81 wrote:
What do you mean by hauling traps? Like big traps filled with fish? Are you a fisherman? [/quote]

That sex panther is a lobster fisherman.

19

[quote]AwesomeUsername wrote:
and back to back shit that hits my grip and upper back. What the fuck did I expect I’ll keep it the same and make sure to have a rest day between these next time… Or maybe go push/legs/pull…maybe an off day after each run through… or maybe push/legs/off/pull. I get bored on off days.

[/quote]

Are you going push/pull/legs repeat for everyday straight? Or M = Push, W = Pull, F = Legs (or some variation of that)?

20

[quote]Spock81 wrote:
What do you mean by hauling traps? Like big traps filled with fish? Are you a fisherman? [/quote]

I scour the seas on my pirate ship hoping to find a fair maiden who does squats. No fishy