Kuda's Training Log

Lundrball · July 16, 2021, 12:07pm

Congrats on recomp progress. My wife just booked a carribean vacation next spring. Guess I better get on the ball so I can go get fat again on a beach.

kuda · July 19, 2021, 2:47am

Haha thanks man, getting there slowly but surely. Good luck with your cut

Friday:
Deadlift
175x10
175x10
175x10
175x10
175x10

Squat
175x10
175x10
175x10
175x10
175x10
175x10
175x10
175x10
175x10
175x10

Good Morning
175x10
175x10
175x10
175x10
175x10
175x10
175x10
175x10
175x10
175x10

+Abs, cardio

Saturday:
Overhead Press
145x10
145x10
145x10
135x10
135x10

Close Grip Bench
200x10
195x10
190x10
185x10
185x10

Close Grip Overhead Press (switching to this instead of behind the neck because it keeps aggravating my shoulder)
95x10
95x10
95x10

Yates Row
145x10
145x10
145x10
135x10
135x10

Close Grip Row
200x10
195x10
190x10
185x10
185x10

Barbell Shrug
95x10
95x10
95x10

+EZ bar overhead tricep extensions, curls, rotator cuffs

Today:
30 minutes light cardio

kuda · July 20, 2021, 3:11am

Snatch Grip Rack Pulls
305x10
305x10
305x10
305x10
305x10

Squat
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10

Good Morning
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10

+Abs, cardio

kuda · July 21, 2021, 3:26am

Close Grip Bench
225x10
220x10
215x10
210x10
205x10
200x10
195x10
195x10

Overhead Press
145x15
145x15
145x15
145x15

Close Grip Row
225x10
220x10
215x10
210x10
205x10
200x10
195x10
195x10

Yates Row
145x15
145x15
145x15
145x15

+EZ bar overhead tricep extensions, curls, rotator cuffs

kuda · July 22, 2021, 2:45am

Squat
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10

Good Morning
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10

+Abs, cardio

kuda · July 23, 2021, 3:09am

Close Grip Bench
205x10
200x10
195x10
190x10
185x10

Overhead Press
145x10
145x10
145x10

Close Grip Overhead Press
115x10
115x10
115x10

Close Grip Row
205x10
200x10
195x10
190x10
185x10

Yates Row
145x10
145x10
145x10

Barbell Shrug
115x10
115x10
115x10

+EZ bar overhead tricep extensions, curls, rotator cuffs

kuda · July 24, 2021, 3:55am

Deadlift
185x10
185x10
185x10
185x10
185x10

Squat
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10

Good Morning
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10

+Abs, cardio

kuda · July 25, 2021, 3:26am

Overhead Press
150x10
145x10
140x10
135x10
135x10

Close Grip Bench
205x10
195x10
185x10
185x10
185x10

Close Grip Overhead Press
115x10
115x10
115x10

Yates Row
150x10
145x10
140x10
135x10
135x10

Close Grip Row
205x10
195x10
185x10
185x10
185x10

Barbell Shrug
115x10
115x10
115x10

+EZ bar overhead tricep extensions, curls, rotator cuffs

kuda · July 28, 2021, 3:25am

Saturday:
30 minutes cardio

Yesterday:
Snatch Grip Rack Pulls
315x10
315x10
315x10
315x10
315x10

Squat
195x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10

Good Morning
195x10
195x10
195x10
195x10
195x10
195x10
195x10
195x10
195x10
195x10

+Abs, 15 minutes cardio

Today:
Close Grip Bench
230x10
225x10
220x10
215x10
210x10
205x10
205x10
205x10

Overhead Press
150x15
150x15
150x15
150x15

Close Grip Row
230x10
225x10
220x10
215x10
210x10
205x10
205x10
205x10

Yates Row
150x15
150x15
150x15
150x15

+EZ bar overhead tricep extensions, curls, rotator cuffs

cstan097 · July 28, 2021, 1:10pm

I have seen you do snatch grip rack pulls a lot but I can’t remember if you have ever done snatch grip deadlifts regularly. For some reason my sgdl is awfully close to my regular deadlift.

kuda · July 29, 2021, 2:58am

Yeah I haven’t trained full snatch grip deadlifts in years at this point, I use the rack pulls as a way to practice upper back tightness for my normal deadlifts sets and as a way to work on improving my grip. I wouldn’t know how a full sg deadlift would compare to my normal grip sets but it’s interesting that yours are pretty close to each other

Today was
Squat
195x10
195x10
195x10
195x10
195x10
195x10
195x10
195x10
195x10
195x10

Good Morning
195x10
195x10
195x10
195x10
195x10
195x10
195x10
195x10
195x10
195x10

+Abs, 15 minutes cardio

kuda · July 30, 2021, 2:55am

Close Grip Bench
210x10
205x10
200x10
195x10
190x10

Overhead Press
150x10
150x10
150x10

Close Grip Overhead Press
120x10
120x10
120x10

Close Grip Row
210x10
205x10
200x10
195x10
190x10

Yates Row
150x10
150x10
150x10

Barbell Shrug
120x10
120x10
120x10

+EZ bar overhead tricep extensions, curls, rotator cuffs

kuda · July 31, 2021, 3:10am

Deadlift
195x10
195x10
195x10
195x10
195x10

Squat
195x10
195x10
195x10
195x10
195x10
195x10
195x10
195x10
195x10
195x10

Good Morning
195x10
195x10
195x10
195x10
195x10
195x10
195x10
195x10
195x10
195x10

+Abs, cardio

kuda · August 1, 2021, 2:59am

Overhead Press
150x10
150x10
150x10
150x10
150x10

Close Grip Bench
210x10
205x10
200x10
195x10
195x10

Close Grip Overhead Press
120x10
120x10
120x10

Yates Row
150x10
150x10
150x10
150x10
150x10

Close Grip Row
210x10
205x10
200x10
195x10
195x10

Barbell Shrug
120x10
120x10
120x10

+EZ bar overhead tricep extensions, curls, rotator cuffs

kuda · August 3, 2021, 3:16am

Did 30 minutes of cardio Sunday

Snatch Grip Rack Pulls
325x10
325x10
325x10
325x10
325x10

Squat
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10

Good Morning
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10

+Abs, cardio

kuda · August 4, 2021, 3:16am

Close Grip Bench
235x10
230x10
225x10
220x10
215x10
210x10
205x10
200x10

Overhead Press
155x15
150x15
145x15
140x15

Close Grip Row
235x10
230x10
225x10
220x10
215x10
210x10
205x10
200x10

Yates Row
155x15
150x15
145x15
140x15

+EZ bar overhead tricep extensions, curls, rotator cuffs

kuda · August 5, 2021, 3:27am

Squat
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10

Good Morning
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10

+Abs, cardio

cstan097 · August 5, 2021, 12:24pm

After doing so much volume for so long do you find you are still progressing and also where do you plan to go when you stop progressing? I am about to bump volume up a tad and I am always tempted to go balls to the wall but then I wonder if it stops working will I have backed myself into a corner? Also what percentages of your 1rm do you think you are working with?

kuda · August 7, 2021, 12:04pm

Yeah I think I’m still progressing from this routine, the strength gains definitely have slowed down lately but I’m easily at my best body-composition wise for being between 230 and 240, so I’m pretty happy about that. I will eventually have to lower the number of working sets for the sake of recovery but I’ll try and keep as much as I feel’s reasonable. My plans in the future would be to keep lowering the reps in the working sets until I’m back to powerlifting-oriented work again and see where I’m at then. As for 1rms, it’s super hard to tell based on how these sets feel because there’s accumulated fatigue and I haven’t done anything lower than a set of 10 for a while. If I were to fully recover and test then, I have no idea what I would be able to do lol

kuda · August 7, 2021, 12:06pm

Thursday:
Close Grip Bench
215x10
210x10
205x10
200x10
195x10

Overhead Press
155x10
155x10
155x10

Close Grip Overhead Press
125x10
125x10
125x10

Close Grip Row
215x10
210x10
205x10
200x10
195x10

Yates Row
155x10
155x10
155x10

Barbell Shrug
125x10
125x10
125x10

+EZ bar overhead tricep extensions, curls, rotator cuffs

Friday:
Deadlift
205x10
205x10
205x10
205x10
205x10

Squat
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10

Good Morning
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10

+Abs, cardio

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Kuda's Training Log

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