Loganator's Log: Back to My Roots

Training Training Logs
241

More lifts, yeehaw

245 may be a bit much on deads, felt the lower back working. Will be more conscious of hitting hammies next week

Tuesday (lower)
Deficit stiff leg deadlift 10x135 2x8x185 5x225 15x245 14x245 13x245

Low bar squat 2x5x135 5x185 5x225 3x15x245

Calf press 10x180 10x270 (myo rep 360lbs)x15,8,7,6,5,5,5

Hip thrust 10x135 10x225 10x315 3x18x335

Slider curls 3x20

Thursday (Upper)
Log clean and press 2x8x95 10x145 2x11x145

Banded lat pull down 3x16x115
Lat pull over 3x15x100

Seated cable row 2x16x100 2x18x100

Dips 3x25

Facepull 3x25x100
Overhead tri extension 2x13x100 15x100

Seated calf raise 10x25 10x35 (myo rep 50lbs)x19,13,10,10,10

Cable fly 26x35 20x35 16x35

242

Saturday (Lower)
Low bar squat 2x5x135 5x185 5x225 5x245 3x11x275

Deficit stiff leg deads 10x135 2x8x185 3x16x225

Lying hamstring curl 10x25 3x15x35 AMRAP 23x25

Prowler (high and low, 100ft) 4x90

Calf press 10x180 (myo rep 270)x15,9,7,7,6,5

Sunday (Upper)
Incline dbell press 10x40 10x60 3x15x70
Incline dbell row 10x40 3x16x60
Incline dbell reverse fly 3x15x20

Overhead press 16x95 14x95 11x95

Neutral grip lat pull down 10x120 2x16x150 14x150

243

Sick so skipped Thursday and made Tuesday a short one. Probably just do easy workouts today and tomorrow.

Tuesday (lower)
Deficit stiff leg deadlift 2x10x135 2x8x185 5x225 3x15x245

Low bar squat 5x135 5x185 5x225 3x15x245

Calf press 10x180 10x270(myo rep 360lbs)x15,10,8,7,6,5,5

244

Still sick, hopefully not for much longer

Saturday (Lower)
Low bar squat 2x5x135 5x185 5x225 5x245 2x12x275 14x275

Deficit stiff leg deads 10x135 2x8x185 3x18x225

Calf press 10x180 10x270(myo rep 360)x15,10,7,6,5,5,5

Sunday (Upper)
Incline dbell press 10x40 10x60 10x70 3x12x80
Incline dbell row 10x40 10x60 4x12x70
Incline dbell reverse fly 4x15x20

Neutral grip lat pull down 10x120 3x16x150

Single arm rope tricep press 40lbsx15,12,10,10

245

Some lifts and stuff

Tuesday (lower)
Deficit stiff leg deadlift 10x135 2x8x185 5x225 3x15x255

Low bar squat 2x5x135 5x185 5x225 5x245 2x13x275 18x275

Calf press 10x180 10x270(myo rep 360lbs)x15,10,7,6,6,5,5

Slider curls myo reps x20,15,12,10,7,6

Thursday (Upper)
Log clean and press 2x8x95 2x5x165 7x165

Seated cable row 2x16x100 2x14x115

Banded lat pull down 3x16x115
Lat pull over 3x15x100

Dips 4x25

Facepull 3x25x100
Overhead tri extension 3x15x100

Ez bar curl myo rep +50lbsx12,5,5,3

246

EXERCISES!

Felt a little sick Saturday. Nearly 2 weeks and this cold is still lingering. Saw a trap vein today so thatā€™s cool.

Also figuring out more and more just how hard I can push squats, apparently Iā€™ve been a wimp the past few years.

Saturday (Lower)
Low bar squat 2x5x135 5x185 5x225 5x245 5x275 3x12x295

Deficit stiff leg deads 10x135 2x8x185 5x225 3x16x245

Calf press 10x180 10x270 (myo rep 360)x18,10,8,7,6,6,5,5,5

Hip thrust 10x225 myo rep 315x20,10,7,5

Sunday (Upper)
Incline dbell press 10x40 10x60 10x70 2x12x80 13x80
Incline dbell row 10x40 10x60 4x12x70
Incline dbell reverse fly 4x15x20
Incline dbell Y 4x15x5

Neutral grip lat pull down 10x120 3x17x150

Single arm rope tricep press 40lbsx18,12,12,10

Hammer curl myo rep 35lbsx13,6,5,5

247

Super impressive, man.

248

Thanks, dips are one of those movements that always came easy for me. Just checked and it looks like the last time I consistently trained them was April 2018, might have to try to set some PRs by the end of the year.

249

Recorded final set of dips, either I need to break out the belt or start doing rest pause sets. Apparently thereā€™s good lighting at the dip station tooā€¦

Felt a little sick Tuesday and that final set of squats put me over the edge so I cut out the hamstring stuff at the end of the workout.

Tuesday (lower)
Deficit stiff leg deadlift 10x135 2x8x185 5x225 3x15x255

Low bar squat 2x5x135 5x185 5x225 5x245 2x15x275 20x275

Calf press 10x180 10x270 (myo rep 360lbs)x17,9,7,7,6,5,5,5

Thursday (Upper)
Bench press 2x5x135 5x155 10x185 10x205 9x225

Seated cable row 16x100 3x15x115

Banded lat pull down 3x18x115
Lat pull over 3x15x100

Dips 3x25 x30

Facepull 3x28x100
Overhead tri extension 3x15x100

Ez bar curl barx15 myo rep +50lbsx12,8,5,2 barx20

250

You had a few more left there. Nice work.

251

I always have a few more left! (At least with the high rep stuff)

252

275 for squats is easy but that extra 20lbs is something else; form deteriorates, I get pitched forward a bit, and they start feeling hard around rep 7 or so with 295. Donā€™t think Iā€™ll go heavier until these feel more natural.

Saturday (Lower)
Low bar squat 2x5x135 5x185 5x225 5x245 5x275 13x295 2x12x295

Deficit stiff leg deads 10x135 2x8x185 5x225 3x15x245

Calf press 10x180 10x270 (myo rep 360)x18,9,8,7,7,6,5,5,5

Hip thrust 10x225 myo rep 315x20,15,10,8

Sunday (Upper)
Incline dbell press 10x40 10x60 10x70 2x12x80 14x80
Incline dbell row 10x40 10x60 4x12x70
Incline dbell reverse fly 4x15x20
Incline dbell Y 4x15x5

Neutral grip lat pull down 10x120 3x15x160

Single arm rope tricep press 45lbsx18,12,9,6

Hammer curl myo rep 35lbsx15,7,6,5

253

Clinical rotation means closer to strongman gym during the week so changing things up a little

Tuesday (lower)
Deadlift 5x135 2x5x225 2x5x275 3x8x315

Low bar squat 2x5x135 5x185 5x225 5x245 2x16x275 14x275

Lying hamstring curl 10x25 13x45 11x45 9x45 25x25

EMOM prowler (50ft, high and low) 90lbsx6

Calf press 10x180 (myo rep 270lbs)x18,10,9,7,5,5,5

Thursday (Upper)
Incline dbell press 10x40 10x60 10x70 3x12x80
Incline dbell row 10x40 10x60 10x70 3x12x75
Incline dbell reverse fly 3x15x20
Incline dbell Y 3x15x5

Farmers walk (50ft) 100ftx105 1x155 4x205

Neutral grip swiss bar overhead press 10x85 3x12x105
Neutral grip lat pull down 10x120 3x16x160

Single arm rope tricep press 20lbsx20,11,8

Calf press 10x180 (myo rep 270lbs)x18,10,8,7,5,5,5

254

Found out my core is complete shit after trying some ab roll outs today. Going to work on fixing that.

Saturday (Lower)
Low bar squat 2x5x135 5x185 5x225 5x245 5x275 3x12x295
Supine TA march 6x15

Deadlift 5x135 5x225 2x5x275 2x5x315

Calf press 10x180 10x270 (myo rep 360)x18,10,7,5,5,5

Hip thrust 10x225 myo rep 315x25,10,8,7

Sunday (Upper)
Bench press 2x5x135 5x155 5x185 3x12x205
Standing ab roll 2x5 4 3 knees 2x5

Seated cable row 15x100 3x15x115

Banded lat pull down 10x115 3x15x130
Lat pull over 4x15x100

Dips 10 (45lbs) 4x15

Facepull 3x30x100
Overhead tri extension 3x15x100

255

Lol can I join that club please !!

1 Like
256

I swear I was doing these for multiple sets of 10 a year or so ago. Pretty bad DOMS for less than 20 standing reps yesterday.

Hoping that getting my core working again will fix my deadlift

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257

So the first rep of deads feels great but I donā€™t come straight down to the same spot with the bar so repping it out means form is not so good. I think rest pause sets may be something to try.

On the bright side, I absolutely crushed squats. Broke out the knee sleeves but saving the belt until late Dec/early Jan

Tuesday (lower)
Reverse hyper 2x50x15 2x15x90
Ab roll on knees 4x5

Deadlift 5x135 2x5x225 2x5x275 8x315 2x6x315

Lying hamstring curl 10x25 12x45 10x45 9x45 27x25

Low bar squat 2x5x135 5x185 5x225 5x275 3x9x315 10x315

EMOM prowler (50ft) 90lbsx8

Calf press 10x180 (myo rep 270lbs)x18,10,6,5,5,5

258

Yeeeehaw

Thursday (Upper)
Incline dbell press 10x40 10x60 10x70 2x12x80 14x80
Incline dbell row 10x40 10x60 10x70 3x12x75
Incline dbell reverse fly 3x15x20
Incline dbell Y 3x15x5

Farmers walk (50ft) 100ftx105 1x155 3x205 100ftx205

Neutral grip swiss bar overhead press 10x85 2x13x105 14x105
Neutral grip lat pull down 10x120 3x16x160

Single arm rope tricep press 30lbsx13,6,4

Calf press 10x180 (myo rep 270lbs)x20,10,8,7,5,5,5

259

Deadlifts continue to be stupid and frustrating. Squats continue to be awesome. Maybe I just need to quit strongman and be a powerlifter

Saturday (Lower)
Low bar squat 2x5x135 5x185 5x225 5x275 9x315 3x10x315
Kneeling ab roll out 5x5

Deadlift 5x135 5x225 2x5x275 2x3x315 2x335

Hip thrust 10x225 myo rep 315x20,12,10,8

Calf press 10x180 10x270 (myo rep 360)x20,11,7,5,5,5

Sunday (Upper)
Bench press 2x5x135 5x155 5x185 5x205 2x10x215 11x215
Kneeling ab roll 5x5

Seated cable row 3x15x115

Banded lat pull down 10x115 17x130 2x15x130
Lat pull over 3x15x100

Dips 10 (45lbs) 2x15 2x13

Facepull 3x30x100
Overhead tri extension 3x15x100

Ez bar curl +50lbsx12 barx20

260

Tuesday (lower)
Reverse hyper 4x15x90
Ab roll on knees 4x5

Deadlift 5x135 2x5x225 2x5x275 ?x315 - experimenting with technique
SB hamstring curl 3x15

Low bar squat 5x135 5x185 5x225 5x275 2x10x315 11x315

Lying hamstring curl 10x25 13x45 9x45 8x45 drop set myo rep 25lbsx15,10,7,5

Thursday (Upper)
Incline dbell press 10x40 10x60 10x70 3x12x80
Incline dbell row 10x40 10x60 10x70 3x12x75
Incline dbell reverse fly 3x15x20
Incline dbell Y 3x15x5

Farmers walk (50ft) 100ftx105 2x155 2x205 2x100ftx205

Neutral grip swiss bar overhead press 10x85 2x14x105 13x105
Neutral grip lat pull down 10x120 18x160 2x16x160

Single arm rope tricep press 20lbsx20,13,7

Calf press 10x180 (myo rep 270lbs)x20,12,8,7,5,5,5