Kjmont's Clear Cut Beginning to Sh*t Storm or Success Log

Training Training Logs
41

Monday - Deads
Warm Up

  1. Band “Bad Girls” - 3 x 20 w/ black short band
    2.1 Standing Band adductors - 2 x 12 w/ 2 red bands
    2.2 Groin Stretches - 2 x 30 sec
  2. Overhead squats - 1 x 5 w/ bar

Now for the real work:
A. Pause Sumo Deads (paused a few inches off the ground)
2 x 5 w/ 135
2 x 4 w/ 185
205 x 2
225 x 2
255 x 2
265 x 2
285 x 2
300 x 1
3 x 3 w/ 275

Touch and go reps
235 x 8/3
235 x 6/2
235 x 6/3

B. One-Arm Barbell Shrugs - 3 x 12 w/ 75
C. Chest Supported DB Rows - 3 x 8 w/ 65s
D. T-bar Rows - 3 x 6 w/ 170

This session felt pretty damn good from a technique perspective. I think I am going to do much better with the sumo and I can lock in my lower back a lot better. Looking forward to see my numbers grow.

42

Tuesday - Bench
A. Pause Bench
Worked up to 265 x 2

B. Touch and Go, Rest Pause, Bench
255 x 3-2-1
225 x 8-4-2

C. Banded Pause Bench (2 sec pause)
160 x 2
180 x 2
200 x 1

D. Incline DB Bench - 75 x 12

E1. Rolling DB Extensions - 25 & mini bands x 8/4, 25 & Minis x 7/3, 2 x Max Pump w 25s
E2. Barbell 21’s - 4 x 21s w/ Bar

Session was OK tonight, I hit almost all my prescribed weights (missed a double on the banded pause bench) but I didn’t feel awake or alert or strong. Oh well, better luck next time right?

43

So Far This Week…

Deads - 450 x 2
Pause Bench - 270 x 2

Wed- Squats
A. Squats
worked up to 285 x 2
Then:
2 x 3 w/ 245

B. Pause Squats - 235 x 2, 235 x 1

C. Trap Bar Deads
Worked up to 320 x 2
Then:
3 x 5 w/ 270
260 x 8-4-2
260 x 6-4-1

44

Thursday - Bench Assistance
A. Spoon Press - 2 x 10 w/ 25s

B. 30* Incline JM Press w/ Yoke Bar
Worked up to 204 x 2
Then:
185 x 5 cluster reps
3 x 3 cluster reps w/ 185
165 x 5-4-2-2-1
155 x 5-4-2-2-1

C. Heavy DB Swings - 3 x 25 w/ 25s
D. 6-ways - 3 x 6 w/ 8s
E. Ultra-Wides - 2 x 12 w/ Bar

45

Friday - Overreaching Day
A. Yoke Bar Squats
Worked up to 235 x 1 raw (no belt, wraps, or briefs)
Then:
4 x 5 w/ 185
1 x 5-4-3-2-1 w/ 185

B. Speed Pulls
2 x 2 w/ 200

Felt like crap and shut it down.

46

Sunday - Deads Deload
A. Speed Pulls - 6 x 1 w/ 275
B. Dimel Deads - 2 x 12 w/ 130

C. DB Shrugs - 3 x 12 w/ 45s (2 sec squeeze)
D. Chest Supported Trap Br Rows - 4 x 10 w/ 110

47

Monday - Bench Deload
A. Incline Tilt Bench
Worked up to 225 x 3
Then:
2 x 6 w/ 195
1 x 5-4-3-2-1 w/ 195

B. DB Twist Press - 2 x Max Pump w 25s

C1. Band Overhead extensions - 2 x 12 w/ red band
C2. Palms Up, DB Curls - 2 x 10 w/ 25s

48

Wednesday - Squats Deload
A. Cambered Bar GM
Bar x 5
120 x 3
160 x 2
180 x 2
200 x 2
220 x 2
230 x 2
2 x 5 w/ 200
Then:
220 x 1
240 x 1
260 x 1
2 x 3 w/ 230

1 x 4-4-3-3-2-2 w/ 160

B. Bulgarian Split Squats (constant tension, no lockout)
Bw x 12
+10 x 10
+20 x 8
+40 x 6

C. Calves (yea wish I could say I did calves. but I didn’t)
D. Abs (yea didn’t do these either. eh, I’ll just pick a workout from mens fitness before I go to the beach this summer. thatll do it for sure)

49

Thursday - Bench assistance
A. Decline Tilt Close-Grip Bench w/ foam pad on bar (fingers on smooth)
Bar x 5
95 x 5
135 x 3
165 x 2
195 x 2
225 x 2
240 x 2
250 x 2
225 x 5, 225 x 4
240 x 1
250 x 1
265 x 1
2 x 2 w 245

B. Decline Tilt Bench, Medium Grip (pinkies 1" from rings)
225 x 1
245 x 1
265 x 1

C. Decline Tilt Bench, Narrow Grip (thumb away)
Stopped 2" from chest, stopped 1/4 from lockout
175 x 5-4-3-2-1

50

Friday - Bi’s and Forearms
A. Incline DB Curls, Palms Up
Worked up to 45 x 3, 55 x 2
Then:
45 x 3-2-1, 3-2-0, 2-2-1
35 x 8-3-1, x 6-3-2

B. Incline Hammer Curls
Worked up to 45 x 3
Then:
45 x 3-2-1
30 x 6-4-2

C1. Barbell Behind the Back wrist curls - 135 x 12, 10, 8, 6
C2. Reverse Wrist Curls - 35 x 12, 10, 8, 6

51

Sunday - Deads
A. Deads
135 x 3
185 x 3
225 x 2
275 x 2
added belt
315 x 1
365 x 1
405 x 1
435 x 1
470 x 1
2 x 0 w/ 500

B. Trap Bar Launches
Worked up to 260 x 3
Then:
2 x 5 w/ 240
1 x 4 explosive reps - 1 moderate speed rep
2 x 5-3-1 w/ 200

C. Trap Bar Rows - 150 x 8, 7, 2 x 6
D. Spread Eagle Sit ups - 4 x 5 w/ 25

52

Monday - Bench
A. Pause Bench
Worked up to:
260 x 2
280 x 2

B. Rest Pause, Touch and go Bench
265 x 3-1-1
235 x 8-2-2

C. Floor Press, Competition grip
2 x 3 w/ 235
235 x 6

D. Reverse-Grip Bench
165 x 6
205 x 6

E. Bodyweight Chins - 5 x 8
F. Incline DB Curls - 25s x 12, 8, 7, 8

G. Weighted Crunches - 3 x 15 w/ 25 lb plate
H. Banded DB Side Bends - 2 x 15 w/ 25 and short black band

Pause Bench 280 x 2

Bench 235 x 8

Floor Press 235 x 6

53

Tuesday - Extra Work/Recovery
A. Broad Jumps - 4 x 1
B. KB Jumps - 2 x 2 w/ 25 lb KB

C1 Lunges x 20
C2. Wide-Stance Bodyweight Squats x 15
Done 1 time

D. Band Pushdowns - 2 x 30
E. Standing Band Crunches - 3 x 20
F. Standing Band Side Bends - 2 x 15

-Band Lower Back tractioning

F. Depth Jumps - 2 x 1

54

Wednesday - Squats
A. Squats
worked up to 275 x 2, 300 x 2 PR
Then:
2 x 2 w/ 255

B. Yoke Bar Pause Squats
2 x 1 w/ 245
1 x 5-4-3-2-1 w/ 145 (3 sec pause)

C. Trap Bar RDLs
1 x 5-4-3-2-1 w/ 150
2 x 5-4-3-2-1 w/ 170

55

Thursday - Bench Assistance
A. Klokov Press
2 x 3 w/ Bar
75 x 3
85 x 3
95 x 3
115 x 3 (did them push press style frome here)
125 x 3
135 x 3
Then:
120 x 4, 120 x 5, 120 x 5
80 x 5-4-3-2-1 strict
95 x 5-4-3-2-1 leg drive
105 x 5-3-3-2-1 leg drive

B. Fry Extensions
25s

56

Tuesday - Deads
A. Sumo Deads in Briefs
Last 3 sets
365 x 1
405 x 1
445 x 1 (40 lb PR)

B. 6" Deficit Sumo Deads
365 x 1, then: 320 x 2 clusters, 300 x 2 clusters
245 x 2, 265 x 1, then: 2 x 3 clusters w/ 225
175 x 3, 205 x 3

C. Pause Speed Pulls (5 sec) - 5 x 1 w/ 135 + red bands

D. Plate Shrugs - 4 x 12 w/ 45s
E. Meadows Rows - 95 x 9, 2 x 9 w/ 100
F. Spread Eagle Sit Ups - 3 x 5 w 25

57

Thursday - Bench
A. Banded Pause Bench
worked up to 3 x 2 w/ 165

B. Pause Bench
Worked up to 260 x 2, 285 x 1
Then:
255 x 3-2
240 x 3-1-1

C. 3 sec Pause bench
185 x 2
205 x 2
215 x 2
225 x 2
then:
205 x 4-2, 205 x 3-1

155 x 3
175 x 3
195 x 3
then:
195 x 6 touch and go

D1. Rolling DB Extensions - 3 x 10 w/ 25s
D2. Standing supinating db curls - 3 x 10 w/ 25s

58

Saturday - Squats

  1. Power Cleans - 2 x 3 w/ 135, 1 x 3 w/ 155
  2. Band Dislocates - 3 x 8 w/ red band
  3. KB Swings - 2 x 5 w/ 45
  4. Banded “Bad Girls” - 2 x 12

A. Squats
2 x 3 w/ 135, 165 x 3, 195 x 2, 225 x 1, 255 x 1,
280 x 1
300 x 1
315 x 0 ← missed half way up, probably would’ve been good for 310
Back downs:
2 x 3 w/ 255

B. Cambered Bar Pause Squats
160 x 2
180 x 2
200 x 2
220 x 2
240 x 2
Back Downs:
2 x 3 w/ 210, 190 x 8

C. Ultra-Wide sumos - 225 x 5-3-1 (30 sec rest between sets)
D. Band Leg Curls - Doubled reds x 20, 15, 12, 10, 10 w/ 25 bottom partials

Shitty workout, pretty pissed I missed 315 but happy at the same time that I can now hit 300 pretty consistently.

59

Sunday - Bench
A. Pause Bench
Worked up to 260 x 2, 290 x 1
Then:
275 x 1/1/1 (30 sec rest between reps)
235 x 5/3/1

B. Fat Bar Floor Press (2 mats under back)
Worked up to 245 x 2
Then:
2 x 3 w/ 225
175 x 5-4-3-2-1, 2 x 5-3-3-2-1

60

Monday - Bench Assistance
A. Chins
Wide overhand x 10, 9
Medium overhand x 8, 7
Close Underhand x 6, 5

B1. Floor Extensions 3 x 10
B2. Seated Strict DB Curls, Palms up - 3 x 12