Kuda's Training Log

kuda · January 5, 2021, 6:42am

Pause Squat
335x12
325x12
315x12
305x12
295x12
285x12
275x12
265x12
255x12
245x12

Snatch Grip Rack Pulls
335x12
330x12
325x12
320x12
315x12

Lower back was fried so the GMs were lighter today

Good Morning
225x12
215x12
205x12
195x12
185x12
185x12
185x12
185x12
185x12
185x12

+Abs, cardio

kuda · January 6, 2021, 6:57am

Close Grip Bench
220x12
215x12
210x12
205x12
200x12
195x12
190x12
185x12
185x12
185x12

Overhead Press
145x20
145x20
145x20
145x20
145x20

Close Grip Row
220x12
215x12
210x12
205x12
200x12
195x12
190x12
185x12
185x12
185x12

Yates Row
145x20
145x20
145x20
145x20
145x20

+EZ bar overhead tricep extensions, curls, rotator cuffs

kuda · January 7, 2021, 6:52am

Pause Squat
240x12
240x12
240x12
240x12
240x12
240x12
240x12
240x12
240x12
240x12

More lower back issues on GMs so I had to go light again

Good Morning
240x12
240x12
200x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12

+Abs, cardio

kuda · January 8, 2021, 7:29am

Close Grip Bench
205x12
200x12
195x12
190x12
185x12

Overhead Press
165x12
165x12
165x12
165x12
165x12

Behind the Neck Press
135x12
135x12
135x12
135x12
135x12

Close Grip Row
205x12
200x12
195x12
190x12
185x12

Yates Row
165x12
165x12
165x12
165x12
165x12

Barbell Shrug
135x12
135x12
135x12
135x12
135x12

+EZ bar overhead tricep extensions, curls, rotator cuffs

kuda · January 8, 2021, 11:40pm

Lower back needs more rest, did what I felt was safe today

Snatch Grip Rack Pulls
225x12
225x12
225x12
225x12
225x12

Squat
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12

+Abs, cardio

kuda · January 12, 2021, 6:59am

Lower back’s still tweaked so I did some weird accessory work today based on how things felt

Squat Walkout and Static Holds
315x1
315x1
315x1
315x1
315x1

Double Overhand Rack Pulls
405x20
405x20
365x20
365x20
365x20
315x20
315x20
315x20
275x20
275x20
^Rack position was higher than my Snatch Grip pulls usually are for these sets. Mostly tried to work grip with these but felt some decent back and hamstring activation

Good Morning
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20

+Abs, cardio

kuda · January 13, 2021, 7:24am

Close Grip Bench
225x12
220x12
215x12
210x12
205x12
200x12
195x12
190x12
185x12
185x12

Overhead Press
150x20
135x20
135x20
135x20
135x20

Close Grip Row
225x12
220x12
215x12
210x12
205x12
200x12
195x12
190x12
185x12
185x12

Yates Row
150x20
135x20
135x20
135x20
135x20

+EZ bar overhead tricep extensions, curls, rotator cuffs

kuda · January 14, 2021, 5:01am

Another light day, back’s feeling alright but I don’t want to push it too soon

Squat
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20

Good Morning
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20

+Abs, extra cardio

kuda · January 15, 2021, 6:17am

Close Grip Bench
210x12
205x12
200x12
200x12
200x12

Overhead Press
170x12
170x12
170x12
170x12
170x12

Behind the Neck Press
140x12
140x12
140x12
140x12
140x12

Close Grip Row
210x12
205x12
200x12
200x12
200x12

Yates Row
170x12
170x12
170x12
170x12
170x12

Barbell Shrug
140x12
140x12
140x12
140x12
140x12

+EZ bar overhead tricep extensions, curls, rotator cuffs

kuda · January 16, 2021, 3:59am

Deadlift
135x12
135x12
135x12
135x12
135x12

Squat
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12

Good Morning
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12

+Abs, extra cardio

kuda · January 17, 2021, 7:25am

Overhead Press
170x12
170x12
170x12
170x12
170x12

Close Grip Bench
200x12
200x12
200x12
200x12
200x12

Behind the Neck Press
130x12
130x12
130x12
130x12
130x12

Yates Row
170x12
170x12
170x12
170x12
170x12

Close Grip Row
200x12
200x12
200x12
200x12
200x12

Barbell Shrug
130x12
130x12
130x12
130x12
130x12

+EZ bar overhead tricep extensions, curls, rotator cuffs

kuda · January 19, 2021, 7:00am

Back’s feeling better, did some sets of 20s today to start easing back into the heavier stuff

Squat
225x20
225x20
225x20
225x20
225x20
225x20
225x20
225x20
225x20
225x20

Snatch Grip Rack Pulls
225x20
225x20
225x20
225x20
225x20

Good Morning
185x20
185x20
185x20
185x20
185x20
185x20
185x20
185x20
185x20
185x20

+Abs, cardio

kuda · January 20, 2021, 6:33am

Close Grip Bench
230x12
225x12
220x12
215x12
210x12
205x12
200x12
195x12
190x12
185x12

Overhead Press
155x20
155x20
155x20
145x20
135x20

Close Grip Row
230x12
225x12
220x12
215x12
210x12
205x12
200x12
195x12
190x12
185x12

Yates Row
155x20
155x20
155x20
145x20
135x20

+EZ bar overhead tricep extensions, curls, rotator cuffs

kuda · January 21, 2021, 4:07am

Squat
185x20
185x20
185x20
185x20
185x20
185x20
185x20
185x20
185x20
185x20

Good Morning
185x20
185x20
185x20
185x20
185x20
185x20
185x20
185x20
185x20
185x20

+Abs, extra cardio

By “extra cardio” I mean I’m using the treadmill for 30ish minutes instead of my regular 15

kuda · January 22, 2021, 8:23am

Close Grip Bench
215x12
215x12
215x12
215x12
215x12

Overhead Press
175x12
175x12
175x12
135x12
135x12

Behind the Neck Press
145x12
135x12
125x12
115x12
105x12

Close Grip Row
215x12
215x12
215x12
215x12
215x12

Yates Row
175x12
175x12
175x12
135x12
135x12

Barbell Shrug
145x12
135x12
125x12
115x12
105x12

+EZ bar overhead tricep extensions, curls, rotator cuffs

kuda · January 22, 2021, 4:22pm

I’ve been having some pretty bad insomnia lately and my lifts have been stalled for a while so I’m pretty sure that I need to make some alterations to my current routine. I figured this would happen eventually but wanted to see how far I could go lol

The new plan for the week is:
M: 8x squat, 5x snatch grip rack pull, 8x good morning
Tu: 8x close grip bench, 4x overhead press, 8x close grip row, 4x Yates row
W: 10x squat, 10x good morning
Th: 5x close grip bench, 3x overhead press, 3x behind the neck press, 5x close grip row, 3x Yates row, 3x barbell shrug
F: 5x deadlift, 10x squat, 6x good morning
Sa: 5x overhead press, 5x close grip bench, 3x behind the neck press, 5x Yates row, 5x close grip row, 3x barbell shrug
Su: rest

This will reduce the total number of sets per week by about 16% (I think) which will hopefully let me recover enough to make some progress while also not detraining more than I need to. I’m happy with the exercise selection I have already but I think I have to alleviate the total stress by a decent amount.

Edit: Messed up the days originally, fixed it

kuda · January 23, 2021, 4:33am

First day with the new volume today, also gonna be going back to x12s on lower body next week

Deadlift
225x20

Snatch Grip Deadlift
185x20
185x20
185x20
185x20

Squat
185x20
185x20
185x20
185x20
185x20
185x20
185x20
185x20
185x20
185x20

Good Morning
185x20
185x20
185x20
185x20
185x20
185x20

+Abs, cardio

kuda · January 24, 2021, 4:34am

Overhead Press
175x12
165x12
155x12
145x12
135x12

Close Grip Bench
205x12
205x12
205x12
205x12
205x12

Behind the Neck Press
135x12
135x12
135x12

Yates Row
175x12
165x12
155x12
145x12
135x12

Close Grip Row
205x12
205x12
205x12
205x12
205x12

Yates Row
135x12
135x12
135x12

+EZ bar overhead tricep extensions, curls, rotator cuffs

kuda · January 26, 2021, 4:50am

Squat
275x12
275x12
265x12
255x12
245x12
235x12
225x12
225x12

Snatch Grip Rack Pulls
275x12
275x12
275x12
275x12
275x12

Good Morning
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12

+Abs, cardio

kuda · January 27, 2021, 5:15am

Close Grip Bench
235x12
225x12
215x12
205x12
205x12
205x12
205x12
205x12

Overhead Press
160x20
155x20
150x20
145x20

Close Grip Row
235x12
225x12
215x12
205x12
205x12
205x12
205x12
205x12

Yates Row
160x20
155x20
150x20
145x20

+EZ bar overhead tricep extensions, curls, rotator cuffs

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Kuda's Training Log

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