John's Training Log - Road to 225-315-405

Training Training Logs
523

Warmup with bands: adductors, abductors, glute kicks, shallow squats with band around knees, shoulder dislocates, pull aparts (took around 10 mins)

Deadlift W2 Kroc 16-week program
5x3 at 115kg (253 lbs) ss 20 pull aparts
DB Bulgarian Split squats 3x10 20lbs ea ss cable row 3x10
Leg Press 2 plates per side 3x10 ss 3x8 ab rollout on knees

Really liking the triples. Doesn’t feel too much like cardio but also doesn’t feel too heavy and makes me work on my technique more.

1st and last set. Bar slowed down a bit but still felt good.

2 Likes
524

Some nice looking pulls there, john!

1 Like
525

Thanks man, this is still my favorite lift. Actually thinking of doing BB hack squats in place of back squats, just because it looks like a deadlift lol Not sure how that feels on the knees though, have to try it out one of these days. Have you ever tried it?

526

BB hack squat? I’ve never done those before. Quick Google tells me it’s a deadlift where the bar is behind the body? First time I heard lol

does the leg press machine give you problems?

527

I thought it didn’t but right now I’m feeling a little bit of discomfort in the left knee. Sucks big time but it is what it is.

528

I’ve done them before, they destroyed my quads in a good way. I believe they were programmed as 1.5 BB hack squats; go up half way, back down, then full rep up, back down; rinse and repeat. Lots of time under tension for quads.

2 Likes
529

That sounds awful lol Thanks man! Just found it in your log, might steal some set/reps and stuff.

Edit: 5x5 it is.

2 Likes
530

So your knee pain improved with rest? Well at least that’s a good sign

1 Like
531

It did actually. It’s just more rest now and may try squatting again in a month or so.

532

It would be a good idea to progress slowly. Body weight first, then empty bar, then maybe 10kg plate on each side, then + 5kg on each side and so on.

533

That’s the plan. Hope it works out

1 Like
534

Hack Squat - 5x5 at 135lbs ss pullaparts
OHP 5x5 at 90lbs ss Lunges 30lb each 5x8
Floor Press 5x8 at 135lbs ss Bent over row 5x10 same weight
Curls 2x12 ss Decline Crunches 2x25

Hack squat felt a little weird, got a bit unstable - toes came of the ground on some of the reps. Form a work in progress.

1 Like
535

Hows the knee with the hack squats though?

536

They were okay I guess? A bit uncomfortable after the workout but no flareups.

1 Like
537

I take that as a win. Let’s see tomorrow lol

1 Like
538

W3 of 16 Kroc Bench
5x5 at 145 lbs ss 20 band pull aparts
Seated DB OHP 5x10 at 40lb ea ss T-Bar Row 3x10/Cable Row 2x15
DB SLDL with shrugs 3x10 50lb ea
EZ Tricep Extension ss EZ curl 3x10
Decline Crunches with 10lb med ball, RP 25, 15, 10
Pushups RP 20, 15, 8

Nice upper body pump. Enjoying the different reps per week of the kroc bench program so far. Hope I get good strength gains from this. Weight up to 78.5kg (173 lbs), was 72kg (158.5 lbs) last September 2019. 6.5kg (14 lbs) gain in 6 mos, waist definitely thicker, but I’ll take it seeing as I was stuck in the low 70s for a while.

2 Likes
539

great slow and steady gains John about 1 kg pr month. That should be fine.
Is the kroc bench like his DL program.
same number of sets, decreasing reps increasing weight for 3 weeks then it starts over with a bit more weight?

1 Like
540

Teach me master. I got up to 73kg for a few days, then got busy, now I’m back to 71kg after not weighing for a while. Lol

1 Like
541

It’s a bit similar. The reps decrease, weights increase by 5% but it cycles every 4 weeks. First week is always the same (5x10 at 60%) and week 16 is a 3x3 at 90%.

1 Like
542

I feel you man, been stuck with the same weight myself for a while. Biggest change I did was add a shake before bed. Plus an additional meal when I hit a plateau. Eating is a challenge for us skinny guys, we can’t slack off or we lose a few kilograms lol

1 Like