Grettiron's Training Log

Training Training Logs
521

tue 11/2

warm up: BB end arm swings

mil press - against mini bands
45x10, 95x5,4,3, 105x3, 115x3, 125x1, 115x2, 95x7
WG pullup - this rib thing is really cramping my style
BWx2x10, 25x5, 35x5, 45x3, 55x3, 25x12

seated mil press - to chin
95x10, 135x10, 145x7,7,5+1, 115x12
med NG chin
BWx5x10, BWx10+

arms
3 different supersets

stretch

Pressing against bands was pretty humbling! It was fun though; I’ll do it again next week. Wanted to do medium grip pullups, but my ribs weren’t gonna have that. Seated mil press was awesome… really nailed the delts. Chins were done gingerly but worked out alright. The arm stuff was fun… taken from a friend of mine with much bigger guns. Onward!

522

thurs 11/4

warm up: back raise, decline situp, leg swing, DB swing

sumo dl - belt at 455
225,315x5, 365,455,495x3

WS box squat - my ass is bigger than I thought: slightly above parallel
135,225,275x10, 315x2x10
nautilus calf raise
supersets of 15-20

back raise
45x10, 100x10,15,10
decline situp
45x10, 100x10,10,15
dip belt calf raise
20x10+, 245x3x10+

stretch

I had to reset between reps on the 495 set because I picked a bent bar and it kept peeling out of my hands. Consider that a technique set. Hips did not shoot up for any of the reps, which is good. We’ll see what happens next week. Really didn’t have much gas for this session - probably due to killing myself on Monday.

WS box squats were good but I will switch them out next week to save my shoulders. Back raises and decline situps got much easier for some reason, but that’s a good thing.

Vid of box squats (I forgot my Chucks, pardon the bare feet):

523

fri 11/5

warm up: BB end arm swings, mil press, muscle snatch, BB curl, band pull-apart, AVG shoulder traction

bench
95,135x10, 185,205x5, 225,235x3, 245x4, 185x12
band pull-apart
superset

incline bench
95x10, 135x5x10
cable row - neutral close grip
superset, 10-15 reps

arm stuff

stretch

Another decent bench day. 245x4 is an improvement. Lockout on the 4th rep was slow but honestly I wasn’t rushing it either. Definitely getting more pec involvement and the shoulder felt good for the work sets. Felt a little off as I was warming up, but extra shoulder traction and pull-aparts seemed to help as well as making damn sure I was in the pain-free groove. Incline benching was good… lots of chest involvement which is good. Really want to fill in the upper chest because it looks pathetic. Same arm routine and it was pretty sweet; got a fantastic pump going on.

For my squat I decided to just suck it up and go for 505. If I can wrap my knees correctly getting depth will be no problem and I think things will be OK. The box squats are probably going to help my DL a lot so I may do those for sixes on squat day w/straight bar and 10s on dead day with SSB… we’ll see how that goes.

Vid:

524

mon 11/8

warm up: back raise, decline situp, leg swing, DB swing

squat - belt and light wrap at 405
135,185,225,315x5, 405,465x3, 505x1 (PR), Oly SQ: 315x10

WS box squat - slightly above parallel, belt at 315
135,225,315,365x6
nautilus calf raise
superset

back raise/decline situp
45x3x15

stretch

Squatting was much better today. Started with a very light wrap at 405 and then a little tighter for 465 and then figured I could get this whole squatting thing over with if I hit 505 today. 505 was close but I do believe I hit parallel so that’s it for this year. Now to focus on deadlifting!

Box squats were good, then just took it easy with back raises and situps.

Vid:

525

tues 11/9

warm up: BB end arm swings, AVG shoulder traction

mil press against minis
45x2x10, 65,95,105x5, 115x3x3, straight weight: 95x15+
WG pullups
BWx2x5, 25,35x5, 45x3,3,7, BWx10+

DB seated MP - weight per hand, reps total
30,35,40,45,55,65x10, 45x17
face pulls
superset

Arm stuff

stretch like whoa

Tweaked something in my left elbow doing pulldown abs yesterday and pressing against the bands today made it flare up real bad. Definitely could have hit a couple more reps on the last 115 set if my elbow didn’t hurt so bad. This also made pullups difficult but couldn’t take a closer grip due to my ribs (still fuckin hurts). DB mil pressing was awesome and hit the delts nicely without further aggravating things. Face pulls because a chin variation wasn’t going to happen. Arm stuff comprised various curls and extensions… first curl rep of every set didn’t feel too good but things were alright after that.

The lesson here may be to press against bands only once per cycle.

526

thurs 11/11

warm up: back raise, decline situps, leg swing, DB swings

sumo dl - belt at 495
225,315x5, 405x3, 495x2x3

ox lift - SSB/Bar weight
65/135,105/225x6, 155/225x3x6

leg curl/leg ext/calf raise/step up circuit
2x15

Good day, technique on the deads has improved regarding the hip movement (see vid). Ox lift was fun and I’m hoping it will help teach me to keep the hips down. Did not bench Friday… I will bench Monday and then take Tues, Wed off and Bench/Press Thurs, SQ/DL Friday. My body needs some rest!

Ox lift:

Deads:

527

Oh shit… One barbell is not enough!!! That OX lift looks hilarious. I wasn’t sure what I was seeing until I played the video. It does look like it would teach you not to get too far forward on deadlifts though… I am intrigued (and will probably try it, because why not, and ONE barbell is not enough).

528

nice 505, depth def looked better than the 515. try to sit back when you are going into the hole, your knees are still a little forward and it looked like you rounded your upper back when you were in the hole. use a safety bar if you can or work more upper back. if you can keep straighter and sit back so your knees don’t come so far forward, you’ll hit depth easier and quicker and leave you in a better position to squat.

529

Ox-lift=ridiculously awesome. Also, Deadlift race? I gotta get 545 before you get 585?

530

[quote]2-SCOOPS wrote:
nice 505, depth def looked better than the 515. try to sit back when you are going into the hole, your knees are still a little forward and it looked like you rounded your upper back when you were in the hole. use a safety bar if you can or work more upper back. if you can keep straighter and sit back so your knees don’t come so far forward, you’ll hit depth easier and quicker and leave you in a better position to squat.[/quote]

465 was much better in this regard than 505. I managed to dive-bomb a little and get the depth and rebound and stay tighter. Still working on sitting back… squatting is hard, man. SSB SQ as a main lift for a while does sound like a good idea.

531

[quote]jakerz96 wrote:
Oh shit… One barbell is not enough!!! That OX lift looks hilarious. I wasn’t sure what I was seeing until I played the video. It does look like it would teach you not to get too far forward on deadlifts though… I am intrigued (and will probably try it, because why not, and ONE barbell is not enough).[/quote]

Not gonna lie, it was pretty fun!

532

[quote]Gmoore17 wrote:
Ox-lift=ridiculously awesome. Also, Deadlift race? I gotta get 545 before you get 585?[/quote]

Lol that seems a little lopsided! But you’re on… long as you’re not pulling 545 tomorrow haha.

533

mon 11/15

warm up: BB end arm swings, mil press, muscle snatch, AVG shoulder traction

bench
96,135,185,205x5, 225,235x3, 235x4+1,5, 205x7
band pull-apart and face pulls
superset

incline bench
95x10, 135x5x10
BB hang row - straps at 3rd 225 set
135,185x10, 225x10,10,15, 275x10,10

machine pec/rear delt flys
4 high rep sets

stretch like whoa

Shoulders didn’t feel great today. Took my grip from pinky-on-rings to thumb-from-smooth on the last set of 235 and that was much better. My lockout is pretty slow… might try some 2-3 board work at some point. Inclines were fine, BB rows were ok. Back wasn’t fried from deads the day before so I gave them a try. I like the HS row better!

Going to take it easy until Thursday and then kick some ass.

534

Do you still ride your trials bike?

535

[quote]jakerz96 wrote:
Do you still ride your trials bike?

[/quote]

No, but now I want to. That video is excellent on so many levels! Macaskill is unreal on a trials bike and the scenes were gorgeous. Thanks for sharing!

Do you ride?

536

Yeah, but it has been awhile and my trials bike is in pieces at the moment. I’ve been getting the itch to put it back together lately though.

537

[quote]jakerz96 wrote:
Yeah, but it has been awhile and my trials bike is in pieces at the moment. I’ve been getting the itch to put it back together lately though.

[/quote]

I pedaled my freeride bike around the yard after watching that video lol. Not quite the same, but my trials bike is also in pieces at the moment. Not gonna lie, there is not much room for trials riding when you’re training hard 4 days per week.

538

thurs 11/18

warm up: BB end arm swings, AVG shoulder traction

3bd bench
135,185,225x5, 255x4, to chest: 135x10
cable row
superset

mil press
95,115x5, 135x5,5, 95x10
face pull
superset

pushups
BW,LT,LT+mini,AVGx10, AVGx15, BWx30
DB curl
30,35,40,45,50x10

pec fly/rear delt fly/tri extension circuit

stretch a little

Today I learned that my bench lockout strength is pathetic (not really surprised). Definitely going to work the boards for a while. Might even do pin presses for the military press because my lockout is weak there, too. Fuck pullups; I tried one set and they felt terrible on the shoulders. I wonder if things will get any better when I switch to SSB squatting.

539

fri 11/19

warm up: back raise, decline situps, leg swings, DB swings

SSB Sq - belt at 335
65,155,205,245x5, 335x2x5, 245x15

SLDL - belt at 365
135x2x10, 185,225,315x10, 365x7, 275x10
nautilus calf raise
superset, 15-20 reps

step up/seated leg curl/leg extension - step up reps total
4 sets of 20

Stretch

The weight today was low but it was still a good day. SSB squats felt excellent… sat back dipped below parallel but didn’t go rock bottom. Actually for the moment it seems to be harder NOT to go ATG, probably because there is no rebound. Not so risky for the knees though. Abs got worked, too! SLDLs were good… better than doing deads after squats lol. The finishing circuit was brooo-tal and there was a little less blood in my brain than I would have liked… but got a sick pump in the thighs lol.

Next week is Thanksgiving week. Curses. I will have to plan around gym closings.

540

mon 11/22

warm up: back raise, decline situps, leg swing, DB swing, step ups

SSB Sq - belt at 365
65,155,205,245x5, 335x3, 365x3, 385x1, 365x1, 245x5, 295,335,345,355x3 (there’s a story behind this)

goblet step up - reps per leg
BW,45,65,85,100x10, 120x7

zercher back raise - held a cambered bar in the crook of my arm
55,105,135x10, 185x7,6, 135x10

planks - time per front/left/right side
60/30/30s, 60/30/30s

stretch like whoa

So squatting was a mess today, as you can see. Lost it forward on the 2nd rep of 385, then lost my balance backward on the 2nd rep of 365 and dumped it. At this point I decided to start low and work my way back up for a decent 3x3. Mission accomplished.

Goblet step ups were pretty awesome. 120x7 was not bad and I think 130x10+ is in the future. Back raises with the cambered bar were also excellent… direct back work without the risk of GMs or similar. Planks were actually pretty tough… I will be doing more of these.