Just Another Log

Training Training Logs
352

##Day 14 of 365
4/26/17 (Full Body Assault)

Going to Mexico tomorrow for 5 days for nothing but drinking and tons of fun lol. Had to make today’s workout count! I’ve never done more than a 2 hour workout in my life. This one spanned 3 hours and I took a 45 min break in between to eat a big chipotle bowl.

SNATCH
135x3
135x3
135x3
135x3
135x3

CLEAN & JERK
185x2
185x2
185x2
185x2
185x2

BACK SQUAT
225x3
225x3
225x3
225x3
205x8
205x8
185x13

RDL + AB WHEEL + BW LUNGES
135x15 / 20 / 10
135x15 / 20 / 10
135x15 / 12 / 10

JUMP ROPE
15 Min

45 MIN BREAK AND ATE CHIPOTLE CHICKEN BURRITO BOWL

JERK SUPPORTS
205x2
205x2
205x2

OVERHEAD PRESS + CHIN UPS
115x5 / 3
135x4 / 4
135x2 / 3
135x2 / 4
135x1 / 3
135x1 / 4
115x8 / 3
95x14 / 6

BB ROW + FLOOR PRESS
135x10 / 135x15
135x10 / 135x15
155x6 / 155x5
155x6 / 155x5
155x4 / 155x3
135x10 / 135x7
135x10 / 135x4

CURLS + PUSH UPS
75 reps each

FARMERS WALK (Trap Bar)
225 - 50 ft
225 - 50 ft
225 - 50 ft

LAID ON THE FLOOR FOR 15 min. Felt so good!!!

NOTES: I for sure after today believe in meals during your workout or something. I thought I would be too dead to workout my upper body, but ended up feeling way stronger. I think the conditioning as helped, but I think the big 1000 calorie meal with a bit of break right before getting back at it gave me that additional energy. Now off to Cabo in the morning! Will still try to get some calisthenics and mobility work in while I’m vacation just so I don’t come back feeling like complete shit from 5 days of nothing but partying lol.

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353

On a side note @The_Mighty_Stu I had a question for you man. I figured I’d ask you because you’d probably have a better answer for me.

I get married in 8 weeks (i’m back from Vacation on Tuesday) My fiance wants me to have a bigger upper body (especially arms) for the wedding. She’s saying it’ll fill out my suit better and will look better for pictures. Since I’m more Olympic lifting focused, my plan is do the olympic lifts + squats + abs in the mornings. This takes care of my personal goals. This leaves the rest of my days open to take care of what my soon to be wife wants from me. I have access to all type of equipment (BB, DB, trap bar, cables, swiss bar etc.) and have plenty of time. I’m willing to drop my upper body strength goals for 8 weeks to get my upper body to “fill out” as much as possible. I’ve done a few things that a few guys have mentioned here. I know all those things will work in due time. But with the time constraints of 8 weeks, I wonder how you would go about it.

What would you recommend I do? I am 5’6 170 lbs 20%bf. I have no restrictions in terms of mobility or what I can eat. Since all I really care about size for my upper body for these 8 weeks what would you suggest I do? How should I go about it? What types of lifts/rep ranges should I do? Any advice would be much appreciated. I know 8 weeks is not enough to make a stage ready change, but since I’m short and got short arms and respond well to any sort of training I think I can make it signicifant enough to have her be happy with the pictures. And if it doesn’t work out, oh well, at least I gave it a true shot. Let me know your thoughts, thank you!!!

354

Best advice would be twofold:
1- focus on quality muscle stimulation. That means screw how much weight you’re lifting. Stimulation is what makes having a solid diet and decent rest actually pay off.
2- if you can tighten up a bit (and I don’t mean contestbprep shredzville here) it will add to the illusion of increased size.

Split: focus on upper body. That means you can still have a leg day but be smart and don’t try to do “upper body” as one unit when you can benefit from a ch/sh/tri day and then ba/bi day and then double up the frequency
For example:
Chest/delts/tris
Back/bis
Legs
Chest/delts/tris
Back/bi
Off
… and repeat.

Rep range: I’m a fan of always including high and low, but trying to be smart about what range for what movement. Big Bang for your buck exercise? 6-8 usually does it for me. Real isolation movement, maybe As a pre-exhaust in your sequencing? 10-15.

Diet: be smart, crunch a few numbers and come up with a plan. It’s 8 week so no whining -lol. My personal approach is to target most carbs where I find them more beneficial (morning and pre-training as the heaviest concentrations), and use mostly p+f for other meals. Keeps my blood sugar stable and me feeling fuller longer.

Hope that helps a bit :slight_smile:

S

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355

Thanks for the feedback man! I will put this in use.

Day 15 of 365

Thursday - May 4th

Just got back from Cabo on Tuesday. Spent all day yesterday recovering from 6 days of straight drinking. Bachelor party was a success!

Felt so crap so decided to ease into the workouts this week instead of trying to push for PRs.

5AM Workout Block
BACK SQUAT + AB WHEEL
135x10 / 10
155x10 / 10
185x10 / 10
205x10 / 10
185x10 / 10

9AM Workout Block
BENCH PRESS + CHIN UPS
135x10 / 6
135x10 / 6
135x10 / 6
135x10 / 6
135x13 / 6
135x6 (Incline)
135x6 (Incline)
135x6 (Incline)

DB OHP + LATERAL RAISES
25lbx10 / 5lbx20
25x10 / 5x20
25x10 / 5x20
25x10 / 5x20

BW DIPS + BW PUSH UPS
15 / 10
15 / 10
15 / 10
15 / 10
15 / 10

@The_Mighty_Stu - How does this upper body for Chest/Delt/Tri look? Should I only do each 2x a week or should I increase frequency to 3x a week? (So 6 days of upper body work)? Was hoping you could help me with the programming aspect of what I have written below.

I was thinking my upper body workouts would look like:

CHEST/DELT/TRI DAY 1
BB Bench Press 5x10
BB Incline Press 3x10
DB OHP 4x12
Lateral Raises 4x20
Dips 5x15
Push Ups 5xF

CHEST/DELT/TRI DAY 2
BB OHP 5x10
CG Bench Press 4x8
DB Bench Press 4x12
Front Raises 4x10
Dips 5xF
Push Ups 100 total

BACK/BICEPS DAY 1
BB Row 5x12
Rack Pulls 4x8
Chin Ups 50+
Preacher Curls 4x15
Hammer Curls 3x12
Shrugs 1x30
Face Pulls 3x20

BACK/BICEPS DAY 2
Deadlift 3x8
DB Row 50 total reps each arm
Pull Ups 50+
BB Curls 4x12
Reverse Curls 3x8
Band Pull Aparts 3x20
Rear Delt Flies 3x20

Hoping anyone can chime in? Any advice would be appreciated, thank you! Remember this is only for 8 Weeks!

356

On the Flip side I read this article

And thought to myself I could possibly do a Full Body 3x a week still.

Just do my basic Squat, Pull, Press in the AMs (3x a week) and in those same evenings do all the pump work I need focusing on purely Upper body.

This approach might be better, but what do I know. What do you guys think? I think this way I stay with my full body approach, but at the same time, I follow @The_Mighty_Stu advice not worrying about the weight and really getting my pump going.

357

I don’t think you get it. The point is not to sacrifice mmc for lifting the most weight, not to just pump yourself up. You will still have to go to failure and gradually increase the weights used, which will be an outcome of strength gained through increased muscle size and not just forcing neurological adaption.

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358

I had a feeling I didn’t fully understand! Thanks for clearing that up man. That makes perfect sense to me now.

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360

DAY 16 of 365

Monday - May 8th

BACK SQUAT + AB WHEEL
205x3 / 8
205x3 / 8
205x3 / 8
205x3 / 8
205x3 / 8
205x3 / 8
205x3 / 8
205x3 / 8

OVERHEAD PRESS + CHIN UPS
115x5 / 5
115x5 / 5
115x5 / 5
115x5 / 5
115x5 / 5

DB INCLINE PRESS + PREACHER CURLS
40x15 / 20x15
40x15 / 20x15
40x15 / 20x15
40x15 / 20x15

CABLE ROW + LATERAL RAISES + DIPS
95x20 / 10x20 / 15
95x20 / 10x20 / 15
95x20 / 10x20 / 15
95x20 / 10x20 / 15

JUMP ROPE
250 skips

361

##DAY 17 of 365
Tuesday - May 9th

YOKE WALK
255lbs x 50 feet
255lbs x 50 feet
255lbs x 50 feet
255lbs x 50 feet
255lbs x 50 feet

SANDBAG CLEAN & PRESS + SANDBAG FRONT CARRY
100lbs x 5 / 50 feet
100lbs x 5 / 50 feet
100lbs x 5 / 50 feet
100lbs x 5 / 50 feet
100lbs x 5 / 50 feet

MY CONDITIONING NEEDS MAJOR WORK

So I joined this gym called “Iron Warrior Gym” that has EVERYTHING! Can’t wait to start using these Atlas Stones. Today was a nice break from the usual. Yoke walks are NO JOKE. I can feel it all over my body. Going to stick with 255lbs until my foot speed is much faster. Will probably front squat or do lunges tomorrow for lower body.

362

Wait what happened to just ‘a man, his barbell and squat stand’?

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363

For the next 7 weeks that will be a lie sorry guys lol.

Then after the wedding (June 29th) I’ll go back to 3 days of just working out from home and 1 day a week doing strongman events.

M/W/F - Full Body
Sat - Strongman Events

Might have to change the log name again

364

I’m just joking with you mate, if you’ve got access to more cool equipment you may as well use it.

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365

That’s what I’m doing right now. Have access to literally everything. Still not going to go overboard lol.

But it is fun to mix it up once in a while!

366

6.5 Weeks until the wedding

I talked to this strongman for like an hour at the Iron Warrior Gym today. I’ve never seen someone deadlift so much weight in real life lol. He told me he is going to help me get into the best shape of my life for the wedding with the limited time I had. He told me the only thing is I have to be in the gym everyday from now until 3 days before the wedding and make sure to eat like a fucking man.

He told me he is willing to help me because for a newbie at the gym he’s never seen someone so focused when training. The catch is if I even miss one day, he stops helping.

So what we came up with is we are going to do a program based on the 5/3/1 building the monolith. Since the program he said is only supposed to be 6 weeks, he thinks the shear amount of volume will get me the size I’m looking for granted I’m eating like a beast. He said he had a friend of my size do this a while back with slight modifications and had INCREDIBLE results. He said to also help with the illusion of size I should only eat rice/potatoes pre/post workout. The rest of the time is literally meat, eggs, fats, veggies, and lots of water. The strongman events will help for when I have to pick up my soon to be wife from sitting position off the floor.

So for next 6 weeks what I’ll be doing is:

DAY 1
-Back Squat 5x5
-Overhead Press 5RM, 1-3xAMRAP
-Chin Ups 100 reps (use a band to finish reps)
-Dips 200 reps (go to push ups to finish reps)
-Ab Wheel 100 reps

DAY 2
-Deadlift 3x5
-Bench Press 5x5
-BB or DB Row 100 reps
-Curls 100 reps
-Back Raises 100 reps

DAY 3
-Back Squat 5RM, 1x20
-Overhead Press 10x5
-Chin Ups 5x5 (Weighted) (Do 25 total reps no matter how many sets it takes)
-Ab Wheel 100 rep
-Wild card - Do one exercise to feed your ADD and do 50-100 reps.

DAY 4
-Yoke Walk
-Farmers Walk
-Atlas Stones
-Carry/Drag Medley + Tire Flips

EDIT: I misunderstood the strongman portion. We are only doing it on Saturdays so I can only focus on that instead of being super tired from the volume of the day. Plus a lot of the other guys do an events day on Saturday or Sunday so it’ll push me with all those strong ass dudes around.

OTHER DAYS
Light Conditioning to get blood flowing everywhere.

I can go 6 weeks without doing any snatches or clean and jerks. After the wedding my programming will change a bit again. But my primary focus is for the wedding right now.

He told me the sessions will be long and brutal but at the end of 6 weeks I’ll be a new man mentally and physically. We will be increasing the weight 5-10lbs for each lift each week.

I think you guys are right. Training with someone much stronger than you makes you want to even push your own limits!

I will also take before and after pictures tonight.

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367

Looking forward to seeing how it goes.

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368

Day 18 of 365

Wednesday May 10th - Wedding Program Day 1

DEADLIFT
135x10
185x5
205x5
225x5
245x5
245x5
245x5

BENCH PRESS
135x10
155x5
155x5
155x5
155x5
155x5

BB ROW
135x12
135x12
135x12
135x12
135x12
135x10
135x8
135x8
135x8
135x8

BB CURLS
100 reps

BACK RAISES
72 reps

NOTES: I’ve never felt a back pump like I did today. Shooting for 100 back raises is just crazy. I was walking to straight lol.

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369

##DAY 19 of 365
Thursday May 11th

CONDITIONING
Fast Walk for 60 min

MOBILITY WORK
Limber 11 + 50 Overhead Squats + Shoulder Dislocates

Felt much better after going through the mobility work. Now I feel loose and primed for tomorrow’s session!

370

##DAY 20 of 365
Friday May 12th

BACK SQUAT
135x10
155x5
185x5
205x5
225x5
245x5
135x20

OVERHEAD PRESS
45x10
95x5
105x5
105x5
105x5
105x5
105x5
105x5
105x5
105x5
105x5
105x5

WEIGHTED CHINUPS
+25lb x 5
+25lb x 3
+25lb x 3
+25lb x 3
+25lb x 3
+25lb x 2
+25lb x 2
+25lb x 2
+25lb x 2

AB WHEEL
83 reps

SHRUGS
100 reps

NOTES: My whole body feels good but so exhausted. My triceps are shot lol. 20 reps at 135lbs for squats had me gassed. I think going forward I’ll work up to my 5RM and then move to my pressing etc. I think I’ll keep the 20 reps for my very last thing at the gym that I do.

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371

Good session man. Seems like things are going smoothly for you and you’re putting in great work.

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372

Thanks man appreciate it! This week I decided to start a bit lighter to get use to the amount of volume. I think I was shown this week what my man @Evolv told me a while back which is that you really don’t need a lot of exercises. Just a few, but do LOTS of reps with them. Working up to a 5RM squat (it was a bit of a grinder) and then doing 1x20 was killer man. Reps 12-20 were straight MENTAL to get through it. I wanted to die lol. My conditioning definitely needs a ton of work. I now know why Eric (strongman from the gym) told me not to superset anything because of the volume will just kill me. After the session I literally went home and passed out for 1.5 hours before even eating lol.

I actually like the setup of this. Even though it is a 6 week block, I think I could run something like this for a LONG time. Just lift 3x a week and have a push pull squat 3 assistance including abs and get the fuck out of the gym lol. Obviously I would manage the volume if I started feeling beat up, but for now, I think like @T3hPwnisher always talks about, I’ve been severely under-training lol. More volume is probably what I’ve needed all along. Training is truly a learning experience!

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