Magick's Training Log v2

Training Training Logs
221

Today

Squat-
135lbx3
185/225/275/305lbx1
245lb, 8/8/11

I am starting to greatly dislike squatting for moderate-high reps. The reps of eight felt uncomfortable and I wanted to stop at rep 3-4 every set. Yet… they also feel really easy. Rep 10-11 of the last set felt difficult. Wanted to go near AMRAP.

Fuck you brain and your cries of “give up now!”

Anyways, dunno if body is really adjusted to both jogging and squatting, since 275lb felt weird. 305lb felt much easier in comparison. Maybe I should throw 245lb in between 225lb and 275lb.

Chin-up/lunges/hanging leg raise (90 second)-
x5/x5/x5
+25lb, 5x5 on chin-up,
5x5 on alternating forward and back lunge
5x5 on leg raise

I need to reduce the weight on chin-ups. I can get through this, but the problem is what I am moving at too high a pace. Would be better to reduce the weight and get short pauses at both top and bottom instead.

Jogging-
3% incline at 4.5 speed for 10 minutes

My calves hurt.

And I remembered why I hate jogging. It’s boring.

222

Today

OHP-
95lbx3
115/135lbx1

BB row-
95/135lbx5
155lbx3
185/205lbx1

Superset of OHP and BB row-
135lb, 5x3 on OHP
155lb, 5x6 on BB row

Focusing on form on row.
First rep on OHP always feels easy now. Other reps are definitely getting better as well.

Stiff-leg deadlift-
135lbx5
185lbx3
225lb, 3/5/5/5/10

Dip-
5x6

Plate overhead raise-
25lb, 7x8

Superseted everything. Didn’t do dips for two sets cause someone else was using the dip station.
The plate raises feel easy now.

223

Today

Squat-
135lbx3
185/225/245/275/305lbx1
275lb, 4/3
245lb, 6x5 (one minute rest)

The 275lb single felt ok, so I figured I would be good to attempt 275lb for a rep max again.

Nope. Legs felt bad. How the fuck did I ever do 275x9 and not feel like I’m dying afterwards.

245lb felt easy up until the last set. That felt hard.

Chin-up-
10/9/8

That’s it. Didn’t jog today because I didn’t have time.

Weighed myself today at 174lb. That’s 3lb dropped in two and a half weeks or so. Probably a combination of no creatine + jogging. Might be part of the reason why heavy squats are suffering.

Given that I’ve decided to lose weight for an event in December, I think I’m suffering from conflicting goals.I can probably get stronger while maintaining weight, but getting stronger while losing weight is probably not going to happen.

Meh.

224

Yesterday (9/28/17)

OHP-
95lbx3
115lbx1
135lbx4, failed fifth rep
110lb, 8/8/7/5

I think I failed the fifth rep cause I didn’t drive into it aggressively enough. Got to about half-way up and then bombed.

I thought I had 10lb plates on instead of the actual 5lb (25lb/5lb/2.5lb on each side), so I was really surprised at how easy the presses felt for the first two sets. Then I realized the truth. I felt really disappointed.

First two sets felt incredibly easy, and then it got really difficult on the next two sets. Guessing that my realization took whatever energy I had for presses out.

DB bench/DB row/dragon flags
60lb, 5x8 on bench
75lb, 5x5 on row
5x3 on the flags

Everything felt much easier than last week. I would guess that’s because I pressed 110lb instead of 120lb, so core and everything weren’t all that fatigued.

Today (9/29/17)

Deadlift-
135/225lb- bunch of singles
275/315/365/385lb
315lb, 10x2 (30 second rest)

Everything felt easy, though my lower back and grip didn’t quite like the 365lb and 385lb. I planned on pulling 395lb today, but decided that it would be better to be conservative after how the 365lb felt.

That is probably because I didn’t really pull anything above 300lb recently.

Scratched my shin again… I think using mixed grip causes some shift in positioning that makes this inevitable. I need to go buy more tape.

Squat-
135/185/225lbx1
275lb, 3x1 (30 second rest)
225lb, bunch of singles (30 second rest)
225lbx5

Did the 225lb singes with a very slow descent and slight pause at the bottom. Just worked on form.

Chin-up/hanging leg raise-
x5 on both,
+20lb, 3x5 on chin-up
5/5/5/2 on leg raise

Lower back and right bicep started to feel a bit strained, so I stopped

Jogging-
3% incline at 4.5 speed for 10 minutes

Feet hurt again. That’s it.This feels a lot easier when you have a screen to look at. Less boring.

So, the only lift that is suffering from the jogging is squats. Good to know.

225

Yesterday (9/30/17)

BTN press-
65/85lbx3
95/105/115lbx1
95lb, 5x6

DB bench/BB row/lying leg raise-
70lb, 5x5 on DB bench
135lb, 5x10 with row
5x10 on leg raise

Today (10/1/17)-

Clean and press-
135lb 10x1 (one minute rest)

Shoulder fatigued. Failed a second rep on the very first set and so I decided to do singles instead.

Front squat-
135/165/195/225lbx1
185lb, 5x5

Superseted the above with-

Pull-up off the power rack- 10x5

Superseted this with pretty much every set I did of the front squat, including warm-up with bar

Push-up- 5x10

Started to get pretty tired in my core by set four on the push-ups.

226

Today

Squat-
135/185/225/275/305lbx1
255lbx10
235lb, 5x5 (one minute rest)

The ramping warm-ups felt solid.Everything felt fast and easy relative to the weight.
255lbx10 felt good. Got tiring at the end but felt like I could have done another 2+ reps if I wanted to push for AMRAP.

Jogging-
3% incline at 5 speed for 5 minutes

My calves hurt. Did 5 minutes because I really had no time to lift today. Just did what I felt like I needed to do and out.

1 Like
227

Today

OHP-
95lbx3
115/135lbx1

BB row-
95/135lbx5
155/185lbx3

Superset of OHP and BB row-
135lb, 4x3, 1x2 on OHP
155lb, 5x7 on BB row

First set of the OHP sucked. Not in good position for the presses. Next two sets felt virtually effortless; in great position with all my upper body engaged. Fourth set felt ok. Fifth set sucked; wasn’t stable at all.

Uh, need to work on being consistent.

Cleans also felt really wonky today. Not sure why.

TnG stiff-leg deadlift
135/185/225lbx5
245lb, 4x5

Superseted every set of deadlift with-
Dipx7

Plate overhead raise-
25lbx8

So 7 sets total.

Started to get tired with the dip by the last two sets of deadlfits. My upper back felt very tired when doing the plate raises by then as well.

1 Like
228

Today

Squat-
135/185/225/275/305lbx1
235lb, 3x8, 1x6

Felt sore, so didn’t feel as great as on Monday. 235lb felt pretty easy regardless.

Chin-up/ alternating forward and back lunges/hanging leg raise (1 min rest)
10x5 on the chin-up/lunge, 10x3 on the leg raise

Measuring baseline. Pretty easy.

Jogging-
3% incline at 4.7 speed for 10 minutes

Felt easy. Left rib hurt a bit again. Hopefully this isn’t something that happens whenever I up the speed…

229

Today

OHP-
95/115lbx3
135lbx4
105lb, 4x8

DB snatch/TRX row/tuck lever (one minute rest)-
60lb, 9x2 on snatch
9x6 on the row
9x3 on the tuck lever

Head not in it, so just did something that won’t tire me out too much.

230

Today

Deadlift-
135/225lb- bunch of singles and triples.
275/315/345/385lbx1
335lb, 10x1 (one minute rest)

Everything except the 385lb felt pretty much effortless. My bicep is getting cranky though. Hopefully it doesn’t do anything evil.

Squat-
135/185/225/275lbx1
225lb, 10x1 (paused, 30 second rest)
225lbx5 (not paused)

More form practice.

Pull-up of various grips/assisted single leg squat/hanging leg raise-
10x5 on the pull-ups. Rotated between chin-up/NG pull-up/pull-up with various grip widths.
10x2 on the squat
10x3 on the leg raise

Jogged for a bit, but my feet got really painful because of my shoe. Gave up at around minute 4 or so cause it got too annoying.

I’m going to start jogging with my running shoes now.

Feeling tired and generally lethargic recently. Likely because I upped the volume on a bunch of things + poor sleep and stress from work. We’ll see how I deal with this in two weeks or so.

1 Like
231

Today

BTN press
65lbx5
85/95/105lbx1
115lbx0
95lb, 5x6

DB bench/sit-up off a flat bench-
60lb, 5x8 on the bench
5x5 on the sit-ups

Decline sit-up-
1x10, 1x25

DB row-
85lb, 14x5 I think. Wasn’t really counting. Just did them after every set of BTN press and DB bench…

I cannot do a proper sit-up without my feet anchored to something. I don’t know what muscle is weak, though I might have gotten a clue today after all the sit-ups I did- it’s my groin muscles and the muscles that link my hips to my lower body. I think they’re really tight and so contributing to some improper body mechanics that make sit-ups incredibly difficult.

I mean… the only part of my body that felt sore after the decline sit-ups were my groin muscles. I could have gone on forever if my groin muscles didn’t start feeling tired.

232

Today

Clean-
135lbx1
155lb, 8x1 (one minute rest)

Originally planned on going up to 10 singles. Could have done so, but the slight tear on my workout pants got rather big and the bar started scraping the skin. Started hurting so I stopped.

I’ve been avoiding cleans heavier than 135lb largely because stopping the bar on the thigh starts to become painful + I wanted to avoid worsening the tear, which occurs because the bar rolls a bit every time I stop it.I think the knurling is eating into the pants. Failed at both today, and it’s apparent that my pull is slower than before.

I’ve gotten used to pulling 135lb without fully extending, and it showed in the 155lb.

Now I need new workout pants. Joy.

Front squat-
135/165/195lbx1
225lbx2
185lb, 5x5

Pull-up-
10x5

Push-up-
5x11

Did the pull-ups throughout the front squats. Superseted things together that involved five sets.

TnG deadlift (one minute rest)-
135lbx5
225lb, 5x5

I planned on doing the stiff-leg deadlifts again, but had a hard time keeping the knees sufficiently locked. I gave up on that and just did deadlifts.

1 Like
233

Today

Squat-
135/185/225/255/285/315lbx1
265lbx8
235lb,5x5 (one minute rest)

First four reps or so at 265lb felt really easy, and then my quads started getting tired around rep six.

I blame the 315lb. It’s still too heavy to be considered a warm-up rep. The rep felt good, but got the ache and soreness you feel in muscles after a heavy rep.

Pull-up/lunges/hanging leg raise (2 minute rest)
+10lb, 5x5 on pull-up
5x10 alternating forward and back lunge
5x5 on leg raise

Took my time with the pull-ups. Trying to keep my hip and body positioning more level/aligned with one another during the lunges- I have a tendency to shift my weight around too much as I do these. Might be helpful to just do them with DBs to force better weight distribution. I like doing pull-ups weighted with light weight because they force me to engage my core and keep my leg straight. Light weights on the lunges might do something similar for form and muscle involvement.

Jogging-
3% incline at 4.5 speed for 20 minutes

I jogged with my running shoes today.

So, I started jogging and looked down at one point- ~5 minutes passed. Great. Shoe feels super comfortable and it’s fun people watching + watching some replay of a football match on screen. I look down again and notice that it says I jogged 1.3 miles or some such.

What.

Turns out that I went a good 12 minutes without once thinking about how much time I had left.

Decided to just jog 20 minutes instead of stopping at 18 minutes or w.e. it was.

Reaffirmed today that comfy shoes are important.

Anyways, think I’m good to jog for 30+ minutes now at this pace if my mind is sufficiently occupied.

Jogging is improving and my heavy squat reps feel better than before. The only thing suffering remains reps with moderately heavy weight.

Lifting really is entertaining when things are going well.

234

Today

OHP-
95lbx3
135lbx1

BB row-
95/135lbx5
155lbx3
185/205lbx1

Superset of OHP and BB row-
135lb, 5x3 on OHP
155lb, 5x8 on BB row

OHP felt consistently good today.

TnG Deadlift-
135/185lbx5
225lbx3
245lb, 7x3

Dip-
10x5

Plate overhead raise-
10x5

Eh, deadlifts are a bit weird right now. Mixture between stiff-leg and normal.

Superseted everything in the above.

BB curl-
45lb, 3x20

Tuck lever-
3x3

Did these slowly and under control.

1 Like
235

Today

Squat-
135/185/225/255/285lbx1
235lb, 3x10

First two sets felt easy. Last two reps felt hard but never grindy.

Pull-up(various grip)/alternating forward and reverse lunge/hanging leg raise (60 sec rest)
10x5 on the pull-up and lunge
10x3 on the leg raise

Did the lunges with a 10lb DB held goblet-style. It feels like I have an awful lot of rotation in the hip/lower body going on when I do the lunges. Hopefully the DB helps.

Jogging-
3% incline at 4.5 speed for 10 minutes

236

Today

OHP-
95lbx3
115lbx1
135lbx4
105lb, 3x10

Ugh. Shoulders are fine. It’s my entire back that is fucking up my OHP now.

DB bench/DB row/bad dragon flags (1 minute rest)
60lb, 10x5 on DB bench
60lb, 2x8, 8x5 on DB row
5x3, 5x1 on the dragon flags

The OHP fried my triceps for a bit, so decided to do 10x5. Recovered by the fifth set and felt easy from then on.

One-arm DB clean and push press-
45/55lbx1
65lb, 10x1 (30 second rest)

55lb went up pretty well as a strict press, so I figured that I could strict press 65lb as well. Right side could, but left side couldn’t. Decided to do these as push-presses instead.

237

Today

Deadlift-
135lb-bunch of triples
225lb- bunch of singles
275/315/355lbx1
395lbx0
335lb, 20x1 (45 second rest)

Forgot to bring my bag of chalk, but wanted to max out at my planned weight anyways. Got the bar to about mid-thigh before I bailed. Probably could have hit it too, but very real chance that I would dropped the bar at some point.

Squat-
135/185/225lbx1

Fatigue from the deadlifts came crashing in right after the 225lb single.

Pull-up(various grip/assisted single leg squat/hanging leg raise (60 sec)
+10lb, 5x5 on the pull-up
5x3 on the single leg squat
5x4 on the hanging leg raise

Last rep of the pull-up very difficult. Not sure if it’s because I tired myself out from the deadlift or because I am not strong enough to do 10x5 of this yet.

Jogging-
3% incline at 4.7 speed for 10 minutes

238

Today

BTN press-
65lbx3
95lb, 2x1
105lbx1
95lb, 7/7/7/4

TnG deadlift-
135lbx5
225lb, 6x5

DB bench/BB row/alternating between lying leg raise and sit-ups off a bench (90 second rest)
60lb, 5x10 on bench
135lb, 5x10 on the row
5x10 on the leg raise/sit-ups

Bench got a bit iffy near the end, so I adjusted my feet so that I can get some leg drive out of them. Made it much easier.

239

Today

Squat-
135/185/225/255/285lbx1
245lb, 7x5 (one minute rest)

Need better conditioning. Fatigue became an issue by the seventh set. Legs probably could have on for many more sets if conditioning was better.

Pull-up(various grips)/various lunges/hanging leg raise (one minute rest)
10x5 on pull-up and lunges
10x4 on the hanging leg raise

Didn’t feel as much rotation going on in the hip as I did the lunges, so things are getting better in that department.

Jogging-
3% incline at 4.7 speed for 12 minutes.

Didn’t lift yesterday because schedule didn’t work out + I got a bit lazy.

Didn’t feel like it did any good at all for me. Hell, back squats might have felt more on point if I front squatted yesterday.

240

Today

OHP-
95lbx3
115/135lbx1

BB row-
95/135lbx5
155lbx3
185/205lbx1

Superset of OHP and BB row-
135lb, 4x3, 1x1 on OHP
175lb, 5x5 on BB row

Ugh. Messed up form on the OHP and failed second rep.

TnG stiff-leg deadlift/dip/plate overhead raise
135/185lbx5, 225lb, 7x5
9x6 on dip
25lb, 9x6 on the plate overhead raise

one-arm DB OHP-
35lb, 5x5