Yeah I am not a big name on here so this log is mostly for me if you stumble by it. I am not big or strong by any measure but I am always taking step forwards…and backwards…but mostly forward, so I’ll be there one day. Right now I am in my “offseason” between strongman shows and PL meets. I am planning on doing SOMETHING maybe in july or august or later but nothing is picked out or set in stone.
Hopefully this one doesn’t turn out to be a schizophrenic mess like the last log…
Tues - Deads
A. Romanian Deads
Bar x 6
95 x 5, 135 x 4, 185 x 3, 225 x 2, 255 x 1, 285 x 1, 315 x 1
345 x 1
375 x 1
400 x 1
430 x 1
3 x 3 cluster reps with 315
2 x 5-4-3-2-1 w/ 225
225 x 8/4/2 reps
B. Barbell Shrugs
185 x 5-4-3-2-1
185 x 10-4-2
185 x 8-4-2
2 x Max pump w/ 135
All she wrote. Alot of heavy RDLs to make my posterior chain stronger and shrugs to make me look sexi. No energy left for abs but its ok I’ll just eat alot so no one can see my paper thin abs anyway.
Wed - Bench
A. Fat Bar Decline Tilt Bench
Worked up to
185 x 2
205 x 1
225 x 1
245 x 1
260 x 1
225 x 3 cluster reps
2 x 3 cluster reps with 235
2 x 5-4-3-2-1 w/ 185 (15 sec rest between)
195 x 8/3 reps (15 sec rest between)
B. Plate Front Raises - 3 x 10 w/ 25
C. Band Pull Aparts - 2 x 15
Couldn’t tell you if this was a good or bad workout. This is probably the third time in my life doing any kind of decline work. But it’s a start atleast.
Thurs - Sexi Stuff (tris recovery, biceps, abs)
A. Band Pushdowns (2 light bands) - 4 x 15
B. Seated DB Curls- 4 x 12 w/ 20 lbs
C. EZ Bar Concentration Curls (3 sec neg) - 4 x 8 w/ 40 lbs
D. Underhand Grip Chins - 3 x 6
E. Reverse Curls - 3 x 12 w/ 40 lbs
F. TRX Fall outs - 3 x 8
F. Front Squat Holds (with swinging weights)
Worked up 395 (225 in straight weight, 170 in bands suspended weights) for 5 sec
Friday - Squats
A. Yoke Bar Olympic Pause Squats
Bar x 6
125 x 5
145 x 2
165 x 1
185 x 1
205 x 1
225 x 1
240 x 1
3 x 3 cluster reps w/ 205
No Paused Reps
150 x 5-4-3-2-1
150 x 5-4-2-2-1
180 x 5/2
B. Leg Press
3 x 5 sec hold-5reps/4sec-4/3s-3/2s-2/1s-1 w/ 140 lbs in plates
Nice System of A Down in the background! I love their music. How do you like lifting in a hoodie? I have done long sleeve shirts and I sweat a ton, not sure if this could hurt my strength.
@Stef I am a huge system fan, but its ironic because it took me to 2011 to find them lol. Talk about being behind the curve…
As far as lifting in hoodies goes I honestly I am indifferent. I hate them sometimes because it screws up my bar position on my back 90% of the time, especially if its a straight bar. But I lift in very cold garage so I just lift in whats convenient and or comfortable.
Don’t sweat sweating (pun intended) just sip on something during your workout and you’ll be good.
[quote]kjmont wrote:
@Stef I am a huge system fan, but its ironic because it took me to 2011 to find them lol. Talk about being behind the curve…
As far as lifting in hoodies goes I honestly I am indifferent. I hate them sometimes because it screws up my bar position on my back 90% of the time, especially if its a straight bar. But I lift in very cold garage so I just lift in whats convenient and or comfortable.
Don’t sweat sweating (pun intended) just sip on something during your workout and you’ll be good.[/quote]
Alright, I will have to try it out then. Thanks!
Getting behind and I really need to log these for future reference…
Saturday - Bench Assistance
A. Close-Grip 2 Board Press
Worked up to:
205 x 1
225 x 1
245 x 1
260 x 1
270 x 1
3 x 3 cluster reps with 235
B. Close-Grip No Touch Bench Press (stopped about around where teh 2 board was)
2 x 6/2 w/ 205
1 x 5/4/3/2/1 w/ 155
Monday - Deads
A. Romanian Deads
Worked up to 365 x 1
2 x 4 cluster reps with 315
255 x 6/2
Dropset: 255 x 6/2, 185 x 8
All I had time for, had to go out with my gf and her friends. Felt like shit anyway…
Tuesday - Bench
A. Dead Bench
Worked up to:
215 x 1
245 x 1
275 x 1
3 x 4 cluster reps with 245
3 x 5-4-3-2-1 w/ 185 (5 sec iso hold on the last rep on the last set)
Wednesday - High Pulls/getting shit done!
A. Clean-Grip Snatches
65 x 5
75 x 5
95 x 3
105 x 3
B. Clean-Grip High Pulls
115 x 1
130 x 1
140 x 1
150 x 1
160 x 1
3 x 3 cluster reps w/ 140
125 x 8/4
2 x 6/3 w/ 130
Have Vid from here on to have a clue as to what I did…
B. Hack Squat Rows - 2 x 8 w/ 25 lbs, 2 x 8 w/ 50 lbs (vid)
C. Strip the Rack Rows - 95 x 10/3, 2 x 8/2 w/ 95
D. Lateral Goodmornings - 8x8 w/ 95 (15 sec rest)
E. Landmine Side Bends
2 x 20 w/ 25
2 x 8 w/ 50
2 x 8 w/ 25
F. Decline Sit Ups - 5 x 5 w/ 25 lbs (20 sec resst), 2 x 10 w/ bw (30 sec rest)
Friday - Bench Accessory
A. Fat Bar Close-Grip Bench
Bar x 10 middle/5 top/ 5 full reps
95 x 10 middle/5 top/ 5 full
135 x 10/5/5
B. Fat Bar 2-Board Press
165 x 3
185 x 2
215 x 1
245 x 1
265 x 1
280 x miss
3 x 4 cluster reps w/ 235
C. Fat Bar, No Touch close-Grip Bench
1 x 5-4-3-2-1 w/ 165 (10 lb PR)
2 x 5-4-3-2-1 w/ 175 (20 lb PR)
D. Fat Bar Speed Bench
3 x 3 w/ 130 (close-grip)
3 x 3 w/ 130 (med grip)
2 x 3 w/ 130 (wide-grip, feet on bench)
E. Military Press (touch top of head)
2 x 8 w/ 100
F. TRX Overhead Pallof Press - 2 x 12, 1 x 8, 1 x 10
G1. Band Pallof Press - 2 x 12
G2. Bench Pull ins - 2 x 20
Tuesday -Bench Deload
A. Paused Bench
Bar x 5
95 x 5
135 x 3
165 x 3
185 x 1
3 x 1 w/ 205
B. Bench, Touch and Go
2 x 6 w/ 185
1 x 6-5-3-2-1 w/ 155
1 x 5 sec-5 reps/4 sec-4 reps/3 sec-3reps/2 sec-2 rep/1 sec-1 rep
C. EZ Bar Front Raises - 2 x 8 w/ 30 lbs
D. DB Hammer Curls (hard flex at top) - 2 x 6 w/ 30s, 2 x 5 sec-5 reps/4 sec-4 reps/3 sec-3reps/2 sec-2 rep/1 sec-1 rep w/ 8s
E. Plank - 2 x 1 min
F. Side Plank - 1 x 1 min per side
Wednesday - Back Deload
A. Hack Squat Rows - 3 x 5sec-5reps/4sec-4reps/3sec-3reps/2sec-2reps/1sec-1rep w/ Unweighted Machine
B. DB Rows - 3 x 8 w/ 75
C. High Pulls - 3 x 5sec-5reps/4sec-4reps/3sec-3reps/2sec-2reps/1sec-1rep w/ 95 lbs
D. Deficit Deads off 4 matts w/ 2 chains per side
135 x 2
2 x 1 w/ 185
2 x 1 w/ 205
2 x 1 w/ 225
E. Spread Eagle sit ups - 3 x 6 w/ bodyweight
It might be because I’m new to all of this, but I’ve never seen programming like this. I look forward to learning lots from your log. Keep it up.
[quote]empenney wrote:
It might be because I’m new to all of this, but I’ve never seen programming like this. I look forward to learning lots from your log. Keep it up.[/quote]
Maybe but the whole layering approach hasn’t really be around or ever tried together so theres a reason you’ve never see in. It is GREAT at putting on size fast but I am currently switching to working with Josh Bryant to take me to the next level strength wise for my next competition.
No training the passed two days.
I have been having a lot of personal issues and things escalated fast. I was homeless for 2 nights in snowing weather, had no car, no clothes, no food, and almost the most important woman in my life because of stupidity in my part and that I was pushing her away.
It’s nice to have some normalcy back if even for a night and I will emerge stronger from this. Josh Bryant will be handling my programming and take the stress off of me because obviously life has been doing that enough.
SFW
Sunday - Week 1, Day 1 - Bench
A. Pause Bench
Worked up to 230 x 3
B. Touch and Go Bench
210 x 11/3/3 (30 sec rest between mini sets)
190 x 10/3/3
C. Wide-Grip Pause Bench
2 x 6 w/ 185
D1. Dead Bench - 6 x 1 w/ 230
D2. Chins - 5 x 5 w/ BW
Not much to say about tonight session other than Satan…ugh…I mean Josh…programs a hell of a lot of bench volume. It didn’t help I was feeling a little tired going into this one but the weights all moved good. Hit all the reps I needed to.
Monday - Week 1, Day 2 - Squats
A. Squats
Worked up to 235 x 3
B. Speed Squats
6 x 4 w/ 200 (60 sec rest)
C. Yoke Bar Pause Squats in Oly Shoes
2 x 5 w/ 185
D. Band Leg Curls - 5 x 5 w/ short orance band (60 sec rest)
E. Single-Leg Deadlifts - 4 x 5 w/ 25s
F. DB Side Bends - 3 x 15 w/ 70s
G. Zottman Curls - 25s x 15, 12, 10, 8, 8 (each set just got worse and worse…jesus)
H. Hanging Leg Raises (knees to chest ) - 15, 15, 15, 12, 6
The squats felt pretty damn good tonight. I felt Like I could’ve hit 2-3 more reps with the 235 and the 200 moved well. But the yoke bar squats and single leg deadlifts just are horrible. Holy hell, never again…for another week atleast.
