Katártisis: Tyrant's Training Log

Training Training Logs
81

Hard Conditioning - Sunday Evening
Chinups: +55x2x5
SSB breathing squats: 215x16 (maybe 17, think I miscounted)
Sled arm-over-arm pull: 148x15-ish ydx2, 218x15-ish ydx2
Sled belt drag: 193, 183x50yd forward/backward
Titan mini handle carry: 99, 109 (per side) x50yd

  • Threw up after sled work again, think the move is to either tone down the preworkout dosage or go into this with absolutely nothing in my stomach
3 Likes
82

5/3/1 C2W1 Upper Body Accessories - Monday Morning
Main
NG chins: +45x2x5
Supplemental
Pendlay row: 145, 170, 200x10
Assistance
Close-grip cable row: 140x16, 12+4, 9+4
Barbell shrug: 225x2x17, 11
Dips: +35x14, 11, 6
EZ bar curl (Fat Gripz): 61x14, 12+2, 9+4

  • Late post
2 Likes
83

5/3/1 C2W1 Squat - Wednesday Morning
Main
NG chins: +45x2x5
Squat: 195, 225x5, 255x9 (PR), 270x3, 285, 300x1
Squat (+belt): 315x1
Assistance
Kneeling single-leg curl: 45x3x14, 55x16
45deg back extension: +25x3x11, 30x13
Standing cable crunch: 115x3x11, 130x17

  • Realized I’ve screwed up my chin schedule, was supposed to do singles with pull-ups today. Oops
  • Very happy with how squats moved today
1 Like
84

nice work

1 Like
85

5/3/1 C2W1 Bench - Thursday Morning
Main
Pullups: +45, 55, 70, 80, 90, 100x1
Close-grip bench (Fat Gripz, minibands): 130, 150x5, 175x7, 185x3, 195, 205x1
Close-grip bench (Fat Gripz): 215, 225, 235, 245, 255, 265x1
Supplemental
Seated DB press: 40, 47.5, 55x10
Assistance
Close-grip cable row: 120x3x11, 140x19
Face pull: 70x3x14, 100x18
DB rolling triceps extension: 17.5x3x12, 22.5x18
Hammer curl: 22.5x3x12, 32.5x19

  • Last lift til Monday at the earliest, it’s a moving weekend UPDATE: Due to some somewhat inconvenient circumstances I actually have a week until I properly move, no interruption of schedule
3 Likes
86

Mag/Ort Day 1 - Friday Evening
Chinups: +10x10
Deadlift: 290x4x4, 335x2x2, 290x16

  • No straps for 4x4
  • Smooth sailing
2 Likes
87

5/3/1 C2W1 Press - Sunday Midday
Main
Pullups: +35x5, 55x3, 70x2
Power clean and strict press away: 110, 130x5, 145x10, 155x5, 165x4, 175, 180, 190x1
Power clean and push press: 200, 210, 215x1
Supplemental
SSB breathing squats: 195x23 (PR, one more rep than on my birthday squats)
Assistance
Sled arm-over-arm pull: 148x2x15yd, 218x2x15yd
Sled belt drag: 193x50yd / 183x50yd
Titan mini handle carry: 114x2x50yd

2 Likes
88

5/3/1 C2W2 Bench - Monday Midday
Main
NG chins: +45x2x5
Close-grip bench (Fat Gripz, minibands): 140, 160x3, 185x6 (PR), 195x3, 205x2, 215x1
Close-grip bench (Fat Gripz): 225, 235, 245, 255, 265, 275x1 (all paused)
Supplemental
Seated DB press: 47.5x10, 55x8, 65x6
Assistance
Close-grip cable row: 120x13, 12, 12, 160x12+4
Face pull: 85x12, 11, 11, 100x21
DB rolling triceps extension: 17.5x14, 13, 13, 25x17
EZ bar curl (Fat Gripz): 41x3x13, 61x16

3 Likes
89

Mag/Ort Day 2 - Monday Midday
Chinups: +55x2x5
Deadlift: 290x4x4, 335x2, 375x2, 290x17

  • Double-overhand for 290x4x4 and 335x2, hooked 375x2, strapped AMRAP
  • Nothing like a delayed move-out/-in to throw off a good training rhythm, diet’s been off all week due to having most of my kitchen packed up and I’m finally getting back on track this week. At least my chins were speedy, I’m probably down more than a few pounds
2 Likes
90

Conditioning - Tuesday Midday
Pullups: +35x2x5
SSB breathing squats: 210x20 (PR)
Sled arm-over-arm pull: 158x2x15yd, 218x2x15yd
Sled belt drag: 203x50yd / 183x50yd
Titan mini handle carry: 114x2x50yd

  • Kept my lever belt unlatched for drags, seemed to help a lot with the puke factor
3 Likes
91

5/3/1 C2W2 Press - Wednesday Midday
Main
NG chins: +45x5, 55x3, 70x2
Power clean and strict press away: 120x3, 140x3, 155x8 (cycle PR), 165x3, 175x2, 180x1, 190x0
Power clean and push press: 190, 200, 210, 215, 225 (PR)
Supplemental
Paused close-grip floor press (Fat Gripz): 140x10, 165x8, 190x6
Assistance
Close-grip cable row: 140x17, 17, 11+6
DB lat raise: 20x17, 17, 12+5
Dips: +10x12, 12, 17
Hammer curl: 30x16, 16, 13+5

  • 2 freedom plates floor to overhead, fuck yeah
  • Weighed in at a catastrophic 182.3 post-workout, time to dig into the Jif
5 Likes
92

5/3/1 C2W2 Squat - Thursday Afternoon
Main
Chins: +55x2x5
Squat: 210, 240x3, 270x7 (PR), 285x2, 300x1
Assistance
Kneeling single-leg curl: 50x2x19, 55x16
45deg back extension: +30x2x14, 35x11
Standing cable crunch: 130x2x16, 145x13

  • Good morning’d the hell out of 300, I decided to call it there before taking any belted singles (need to be really anal about not using even a slightly-bent bar). Hit my AMRAP target confidently and I haven’t squatted heavy in close to 2 weeks, so I’m just taking what I can get at this temporarily lighter bodyweight
4 Likes
93

5/3/1 C2W3 Bench - Saturday Midday
Main
Pullups: +35x2x5
Close-grip bench (Fat Gripz, minibands): 150x5, 175x3, 195x5 (PR), 205, 215x1
Close-grip bench (Fat Gripz): 225, 235, 245, 255, 265, 275x1
Supplemental
Seated DB press: 52.5, 60, 70x5
Assistance
Close-grip cable row: 120x2x20, 140x13+4
Face pull: 100x2x17, 115x14
DB rolling triceps extension: 25x2x15, 32.5x8+4
EZ bar curl (Fat Gripz): 51x2x17, 61x14

3 Likes
94

Mag/Ort Day 3 - Thursday Midday
NG chins: +35, 45, 55, 70, 90, 100x1
Deadlift (DOH): 300x4x4, 345x2
Deadlift (hook): 385x2
Deadlift (straps): 300x16

  • Looks like I’m finally returning to something like a regular schedule, planned out how to get my 4000cal/day and am very ready to get back north of 190
3 Likes
95

Conditioning - Friday Midday
Chins: +10x10
SSB breathing squats: 225x17 (PR)
Sled arm-over-arm pull: 158x2x15yd, 218x2x15yd
Sled belt drag: 203x50yd for, 193x50yd rev
Titan mini handle carry: 124x2x50yd

  • You know it’s bad when you start feeling DOMS an hour after finishing a session, going to take tomorrow off in the interest of healing my poor quads + glutes and hitting some good press PRs
2 Likes
96

5/3/1 C2W3 Press - Sunday Midday
Main
Pullups: +35x2x5
Power clean and strict press away: 130x5, 145x3, 165x5, 175, 180x1, 190x0
Power clean and push press: 190, 200x1, 210x0
Supplemental
Paused close grip floor press (Fat Gripz): 155, 175, 200x5
Assistance
Close-grip cable row: 140x2x17, 160x11+5
DB lat raise: 17.5x2x20, 25x8+3
Dips: +10x2x13, 16
Hammer curl: 30x2x17, 35x14

  • Pressing pretty much sucked today, the goal was 6 for my top set (think I did 165x7 out of the rack like a year ago) but every rep looked different (many ‘misgrooves’); I think I may simply be out of practice technically speaking, having not done this workout since last Wednesday
3 Likes
97

5/3/1 C2W3 Squat - Tuesday Morning
Main
NG chins: +45x5, 55x3, 80x2
Squat: 225x5, 255x3, 285x5, 300x1
Squat (+belt): 315x1
Assistance
Kneeling single-leg curl: 65x2x14, 70x14
45deg back extension: +22.5x2x18, 30x14
Standing cable crunch: 115x2x18, 130x15

2 Likes
98

5/3/1 Deload A - Wednesday Afternoon
Power clean and strict press: 55kgx5, 65kgx3, 75kg, 80kgx1
Power clean: 85kg, 90kg, 95kgx1
DB rolling triceps extension: 30x2x12
Hammer curl: 27.5x2x17
45deg back extension: +35x2x11

  • Brought belt + wrist wraps, everything ended up being raw
  • Nothing special here, deload will be shorter than a week since my training schedule has been weird
2 Likes
99

5/3/1 Deload B - Thursday Morning
Squat: 215x5, 245x3, 280, 310x1
Close-grip bench (Fat Gripz, minibands): 145x5, 165x3, 185, 210x1
Close-grip cable row: 120x2x19
DB lat raise: 17.5x18, 17
Standing cable crunch: 145x2x13

3 Likes
100

Mag/Ort Day 4 - Friday Midday
NG chins (Fat Gripz): +25x2x5
Deadlift (DOH): 300x4x4
Deadlift (hook): 345x2
Deadlift (straps): 385x2, 300x11

  • Switched my deadlift to more ‘touch-and-go’ than ‘touch-and-bounce’, just taking a bit of momentum out of the bar at the bottom; hence lower reps on the AMRAP
2 Likes