I have decided to start a log in hopes it will keep me honest, motivated, and hopefully I’ll get some tips and feedback. I thank anybody who adds to it in advance. I appreciate any and all help.
I’m 30 years old. I’m 6’3" and my weight has hovered between 215-225 for the past year. I work as a personal trainer in a commercial gym and have tried countless routines throughout the years. I have been training hard for the past 15 years.
I love training and the thought process involved w/ auto-regulating and instinctual training. I absorb advice from many trainers( my favorite being CT) and customize it to my needs and abilities. i realize CT himself and most others elite trainers hate this customizing by students, but it motivates me and allows me to become a better trainer to my clients.
I have been following a 3 day split for the past year or so, and have made some good progress:
I know it’s against popular opinion but I usually train 10+ days in row w/o a break. Ironically today is a break day, so I finally decided to type this up. Going forward I will try to log all my workouts daily. Recently I got a flip video thing, and I’ll post videos of my lifts. Thank you again for any input.
Bench Day
plyo push-up 2sets, 2 reps
Bench Press- 95x5-135x5-185x5-225x3-275x1-300x1 (staggered sets of band pull aparts 6x5)
reverse Band bench press 225x5-295x5-365x1-375x1-385xmiss (staggered sets db reverse fly 20lbs. 5x8reps)
DB Incline 85lbs 5x5
done
not much time today…so I kinda set up a crossfit-ish challenge for myself:
bench press 205lbs 5x5
superset
deadlift 205lbs 5x5
pull up 5x5
superset
db overhead press 40lbs 5x5
bw dips 5x5
superset
db hammer curls 5x5
finished this workout in 20mins
Deadlift 135x5, 225x5, 315x5, 405x1, 445x1
pull up bwx8, weighted: 25x5, 50x5, bwx8
seated cable row 6setsx 6-8reps
back extensions bw x4x 12
cross body hammer curl 30lbsx8each, 50x8each, 55x 6each
1 arm machine preacher curl 2 sets, 10reps each
fat gripz cable reverse curl 3x 10reps
leg press calf raise 6sets 12-15reps
I didn’t read your entire first post… so maybe I am missing something here. But are you benching 2 days in a row, and deadlifting 2 days in a row?
[quote]BlackLabel wrote:
I didn’t read your entire first post… so maybe I am missing something here. But are you benching 2 days in a row, and deadlifting 2 days in a row?[/quote]
Usually no. The day in the middle was crossfit-ish challenge i made up b/c only had 20mins to workout. So I max benched one day then did some light bench as part of this “challenge” the next day. Then a day off, then did deadlifts today. Actually the 455lbs was a pr for me 
But yeah, I feel exhausted tonight, and will need to take it easy tomorrow.
I keep the reps fairly low on these lifts, so I don’t get extremely sore from them usually.
Thx for reply tho
where do u live in CT? I also live in CT
overload partial bench press- fat gripz- 135x5, 225x5, 315x3 staggered sets trx face pull
bench press- 135x5, 225x5, 275x1, 300x 90% up then triceps finally failed, very close tho, staggered sets db reverse flys 20lbs
fat gripz HS incline press 1platex5, 2platesx5, 3platesx5, 4platesx 1 drop set to 3platesx2
fat gripz weighted dips bwx5, 25x5, 45x5, 90x5(pr) drop set bwx5
fat gripz v-bar cable pushdown 3sets 8-10reps
done
trap bar deadlift w/ lower handle: 135x5, 225x5, 275x5, 320x5, 370x2
squats 135x5, 185x5, 225x5, 275x3
leg press 2 plates each sidex8, 5platex8, 8platesx6
rdl 135x5, 225x5, 315x5, 225x5
seated leg curl 3setsx10
calf raises 5setsx10reps
Impressive strength pr. It looks like your doing a lot of 1 rep max training interchanged with sold 5x5 work.
What are your short term goals in the big 3? Sq/BP/DL?
When do you think you will get there?
[quote]ProtegeA wrote:
Impressive strength pr. It looks like your doing a lot of 1 rep max training interchanged with sold 5x5 work.
What are your short term goals in the big 3? Sq/BP/DL?
When do you think you will get there?[/quote]
Thank you
Yeah, I’m guilty of needing to feed my ego…so 1 rep max is common in my workouts
My big goals are: squat 315x1–bench 315x1–deadlift 495x1-- I’d like to accomplish this before nov. 11th (the due date of my 1st baby)
my deadlift seem to be increasing rapidly lately but stuck on the others 2
I’m 6’3"ish & i squat deep…so squats aree my nemisis…
how often to you typically squat? do u include front squat in your rountine?
only had 1/2 hour to train to i made a upper body “challenge” for myself
fat grip wide grip pull ups 4x8
superset
bench press 225lbs 4x5
power snatch 135lbs 4x 3reps
superset
close grip pull ups
power clean + press 135x3, 185x2, 205x1
superset
3x10 hanging knee raises
hs incline, fat grip 1platesx6, 2platesx6, 3platesx5, 4plates x1 + 3 partials, 3platesx2+2partials
slight incline db press 80x5, 105x5, 110x4
reverse band bench press 225x5, 315x5, 365x2
reverse band close rip fat gripz bench 22x5, 315x4, 315x4, 275x4, 225x4
rope pushdown 4x12-15reps
Deadlift 135x5, 225x5, 315x5, 405x3, 455xmiss
Pull ups wide grip all done bw wide grip: 12, 10, 10, 8, 8, 8
reverse grip: 8, 8, 6, 6, 6, 6
1 arm db row 2 sets x 8reps dead stop rows
2sets x 8eps regular db rows
E-z bar biceps curl 3sets 8reps
cross body hammer curl 3sets, 8reps each arm
superset
reverse grip/ez bar/ fat grip curls 3sets, 8reps
concentration curl 25lbs 2sets x 12 reps
Leg day…thought I’d try mixing it up w/ more a bb style
leg press calf raise 5sets 12-15reps
lying leg curl 60x10, 100x8, 120x8, 60x10
RDL 135x5, 185x5, 225x5, 275x5, 315x5
cybex squat press, 2ppsx8, 4ppsx8, 6ppsx8, 8ppsx6, 4ppsx8
squats 135x5, 185x5, 225x5, 245x5
leg extensions 4sets 10-12reps
HS incline 1ppsx6, 2ppsx6, 3ppsx6, 3.5ppsx3 rest pause 1, rest pause 2reps 1/2 rom
reverse band bench press 225x6, 275x5, 315x5, 365x2, 385x1
db oh press 60x5, 80x5, 85x5, 90x4
cable push down 5sets 8reps
calf raise 5sets
Deadlift 135x5, 225x5, 315x3, 405x2, 455x1 PR!!!
pull up bwx12, 25lbsx8, 45lbsx6, bwx10
deadstop db row 100lbsx 2setsx 8reps
straight arm pulldown (CT style) 5sets
superset
cable row 5ets worked up to 225lbs on LF cable
BB curl 45lbsx8, 95lbsx8, 135lbsx5
HS preacher curl 45lbsx10, 90lbsx10, 115lbsx6
fat grip reverse curl 40lbsx 4setsx 10-12reps
Hell yea buddy!! But I have a question. Do you ever eat skittles after a workout? They make you recover better from the sugar in them!!!
It’s been a while w/o posting
went on vacation and took break from training, started up w/ some crossfit experiments…it wrecked havoc on my shoulders/neck and I hated it
the crossfit program was: 5 kettelbell snatchs at 40lbs-10 push ups-10 pullups- 10 sit outs- for 10sets…i finally did it, but it made me feel like shit…anyways gonna get back to a hypertrophy program…planning out a dogcrapp program to begin today
I will use rest-pause & drop sets frequently
3day split
day 1- Incline or flat press, lateral raise, rear raise, close grip bench or dips
day2- rows, pull downs, shrugs, bicep curl
day 3- hamstring curl, calf raise, squat or leg press
simple enough, gonna try to keep accurate records and hope this change helps me make some progress. Has anybody here followed at dog crapp method for period of time. Would appericate any advice. thx
will add oh press to day 1 ocassionally in place or side/rear raises
smith incline (added weight to bar) 20lbsx20, 90lbs.x 6, 140lbsx6, 190lbsx 4 rest pause 2 rest pause 1
lateral raise 20lbs 2sets x 10reps, 1arm 40lbs x8, 50lbsx 5 drop set 25lbsx5 each
rear db raise 25lbsx10, 40lbsx 10 + 5 cheat reps
close grip bench, smith 90lbsx8, 190lbsx 4 rest pause 2 rest pause 2
did this workout 6-2-2011