Magick's Training Log v2

Training Training Logs
261

Today

Squat-
135/185/225/265/305lbx1
265lb, 4x6, 1x5, 1x1

Tried doing heavy squats on Monday so that I am fresh. Not sure if it helped.

Planned on doing 6x6 today, but it started feeling rough on the fourth set. Fifth set got really rough. Could have hit six reps on the fifth set, but I thought that would kill me and leave nothing for the sixth set… Turns out that I had nothing left anyways; legs lost tension and sorta collapsed on that rep, so it became a paused rep.

Weighted chin-up/various lunges/hanging leg raise
+25lb on the chin-up
5x5 on everything.

Chin-ups felt pretty good, but my core became tired to the point of being in pain by the end.

RFESS-
3x10

Did these with limited range of motion cause my hips felt quite tired out by then.

No jogging because I had to wait well over 40 min for the squat rack today. No time left.

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262

Today

OHP-
95lbx3
115/135lbx1

Push-press-
155lbx1

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

Superset of OHP and BB row-
135lb, 10x3 on the OHP
165lb, 10x5 on the BB row

Cleaned the bar for the OHP warmup. 155lb felt pretty easy, so I’m certainly maintaining clean strength even though I haven’t really done a proper clean in a couple of weeks.

The OHP felt good. I need to improve my BB row form and learn what muscles I’m supposed to be engaging. I think I’m not really pulling the bar with my upper back muscles. Felt significantly more powerful when I attempted to pull with said upper back instead of just doing the rep. That said, 165lb felt easy.

TnG deadlift-
135/185lbx5
245lbx2

Regular deadlift with hook grip-
275lb, 4x1

Weighted dip-
+20lb, 5x5

Superseted the dip and deadlift (one minute rest)

Deadlifted today with a crappy bar that basically doesn’t have knurling to speak of. My grip failed me on the 245lb, and so I decided to get practice in with hook grip instead.

Dips felt easy.

Tuck lever-
4x5, 1x4

The first two sets very awesome. Third set felt ok. My core and upper back had nothing left by the end of the fourth and fifth set.

263

Today

Squat-
135/185/225/255/285lbx1
245lb, 4x8 (2 minute rest)

Felt like the best squats I’ve done in a long, long time. The bar felt weightless for most of the reps. However, getting through the reps felt like a chore.

Pull-up(various grip)/various lunges/hanging leg raise-
6x6.

I did the first four sets with minute rests. The hanging leg raises became incredibly difficult on the fourth set, and I started taking two minute rests instead. Didn’t really help, and I decided to stop at 6 sets because I felt like this was becoming counter-productive.

Going to do sets of six with the pull-up and lunges and get used to that first, then start doing six reps with leg raises as my body can deal with.

Jogging-
3% incline at 4.7 speed for 10 minutes.

Hip felt beat up, but fine otherwise.

I need to do mobility drills.

264

Today

OHP-
95/115/135lbx1

Push-press-
155/185lbx1

185lb felt unstable at lock-out on top, but otherwise fine.

OHP again-
105lb, 6x6

TRX row/DB OHP/tuck lever with legs straight
10x5 on the row
35lb, 10x5 on the DB OHP. 5 sets as one-arm, 5 sets as two-arm. The two-arm requires more core stability and feels more difficult.
10x2 on the tuck lever

Cable row-
75lb, 3x10

Lat pull-down-
95lb or something-3x10

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265

Today

Deadlift-
135/225lb-singles and triples
275/315/355/385/425lbx1
355lb, 11x1 (one minute rest)

425lb felt heavy, but there was never a point where I got stuck or anything. Just slow. Definitely better than the last time I attempted this.

Got to around set 8 of the 355lb when the gym manager came over and said I’m too loud. Given that this is the first time I’ve gotten this notice since I came to this gym, I think it was indeed the case that I got louder than usual. Probably had no real control on lowering the weight by end. Need to adjust by either doing fewer reps or just lowering the weights.

Neither are good options as far as training is concerned- 355lb for 20 singles is definitely doable but it will leave me exhausted by the end.

The manager wants me to place mats to deaden the noise and “protect the floor”. I don’t know how much protection a half an inch or so of soft mats will give when I have over 300lb on the bar, but they do deaden noise well enough. Actually did sets 9-11 on the mats. It felt easier, I guess even a bit of height helps a lot. I didn’t expect the bounce that comes when I go back down though, but can be dealt with.

I guess I’m doing mat pulls from now on.

Good morning-
95lbx5
115lb, 5x7

Pull-up(various grip)/modified single leg squat/hanging leg raise-
10x5 on everything.

The pull-ups got hard at the end. I think I paused for too long at the bottom early on and this sapped strength. Ditto for hanging leg raise. Tried exerting a good deal of control on both the ascent and descent during the early sets, and I didn’t have much left for the end. The leg raises got really difficult.

No jogging for the time being. My feet occasionally makes this clicking/cracking noise when I walk, but they’ve gotten worse recently. I’m wondering whether it’s because of the jogging, and so I won’t be doing that for a couple of weeks.

Imma try to squat 315lb for 5x5 instead.

266

11/11/17-

BTN press-
65lbx5
85/95/105/115lbx1
85lb, 5x7

No pauses today

BB row/Dip-
155lb, 10x5 on the row
10x5 on the dip

Complex (back squat/BTN press/RDL/BB row/front squat/OHP)
45lb, 5x5, never put the bar down and instead rested for 30 seconds before each back squat

This was interesting. Heart rate felt high by the end of the five sets, but all the muscles EXCEPT my shoulder and surrounding muscles felt fine. Recovered within a minute or so of putting the bar down too, so clearly not all that difficult.

But resting with the bar on my back sucked. My shoulder/upper back/arms got tired just from keeping the bar up the entire time.

267

Today-

Power clean/Push-press-
135lb, 10x3

Front squat-
135lb, 5x6

Dip-
10x5

Superseted the above in this order- power clean/push-press/dip, then added the front squat in for the last five sets.

First 5-6 sets of the push-press had little leg, then turned almost all leg in the end.

I considered doing 10x5 on the front squat, but wanted to see how I would do with 10x3 on the power clean/push-press first. Good thing I did this, cause apparently adding the front squat made this much tougher than I expected.

Pull-up-
5x5

Pauses at top and bottom.

268

11/13/17

Squat-
135/185/225/255/285lbx1
265lb, 5x6, 1x4

First four sets felt terrific. Started slowing down at the end of set five. Rep four of the last set felt as slow as rep six of set five, so I decided to stop for today. I know I could have gotten all six reps, but didn’t want to grind reps out; didn’t seem worth it.

This is what last week should have been.

Pull-up(various grip)/various lunges/hanging leg raise-
7x6, 1x5 on the pull-up
8x6 on the lunges
10x5 on the leg raise

Back got sore and tired around set six, so I took 90 second rests instead of 60 for set seven-eight. ROM became very bad on the last set, so I stopped.

Today-

OHP-
95lbx3
115/135lbx1

BB row-
95/135lbx5
155lbx3
185lbx1

Superset of OHP and BB row-
135lb, 4/3/4/3/4/3 on OHP
165lb, 5x6 on the row

First set of OHP felt good, but it tired me out. All subsequent sets of fours used some leg-drive to get through them.The threes were generally strict.

Lower back is tired on the rows. I think I’m beating my back and upper body up too much.

TnG deadlift/dip-
135/185/225lbx5, 245lb, 2x5, 225lb, 3x5 on deadlift
8x6 on the dip

Dips felt fine, though my left shoulder felt a little weird.
Tried using hook grip for 245lb. That solved the grip issue and these felt pretty easy. Unfortunately, I forgot that I had a little scab on my thumb and that tore, so I stopped using the hook-grip and went back down to 225lb.

Tuck lever with legs straight-
5x2

Cable row-
75lb, 3x12

269

Today

Squat-
135/185/225/255/285lbx1
245lb, 9/9/9/6

285lb feels light again.

My back feels sore and tired. My upper body felt far more fatigued than my lower body during both squatting sessions this week. Hell, I stopped at six reps because the lower back fatigue became too much for this weight. It felt like I was leaning far too forward. Leg could have easily done this, but pretty much everything else would have been shot if I tried to finish.

I don’t think I’m eating and sleeping enough to recover. My eyes feel heavy as I’m typing this, but given my recent habits I don’t think I’m going to actually go to bed till like 2 AM again. This is clearly eating into recovery and generally making me feel bad. I have no idea how I’m continually feeling better with squatting given all this.

Imma start throwing in 5-10 eggs spread out across breakfast and lunch and see if that helps.

Pull-up(various grip)/various lunges/hanging leg raise-
8x6 on the pull-up and lunges
8x5 on the leg raise

Doing these with 90 second rests made it lot more manageable. Easily doable with an underhand grip, but I ROM becomes limited with an overhand grip. Neutral grip just sucks as usual.

270

Today

OHP-
95lbx5
115lbx3
125lbx1
105lb, 5x7

A bit difficult at the end.

TRX row/DB OHP/tuck lever-
8x6 on the row
35lb, 8x6 on the OHP
8x3 on the tuck lever

I lost count in the middle due to chatting with someone I haven’t seen a while in the gym. I think I did 8, but it could be that I did 9.

BB curl-
45lb, 3x20

271

Today-

Deadlift-
135/225lb-singles and triples
275/315/355/395/425lbx1

Felt faster off the floor this week, but also jerky and felt worse on the body. I dunno, felt better in some ways and worse in others?

315lb, 5x5

Went with this so that I make less noise + I figure it would be good to change things up and do more reps. Haven’t done anything like this in a while, so went conservative with the reps. Felt pretty easy, but lower back/hip was achy and in some pain at the end.

Good morning-
95lbx5
135lb, 3x5

Wasn’t bad.

Pull-up(various grip)/modified single-leg squat/hanging leg raise-
8x6 on the pull-up and the squat
8x5 on the leg raise

Overhand-grip pull-ups are still sucking.

272

Today

Power/muscle snatch-
65lbx3
95lbx3
115lb, 1x3, 1x2
95lb, 5x2

Trying to snatch again. I didn’t expect the 115lb to be as hard as it turned out to be. My ability to press with a snatch grip is very weak it appears.

The 115lb and the 95lb afterwards were muscle snatches.

BTN press-
85lb, 5x7

Paused top and bottom this week. Got a bit difficult at the last two sets.

Dip/DB row-
8x6 on the dip
65lb, 8x8 on the DB row

Tuck lever-
Did 3 sets of 20-30 second holds and then x5 afterwards.

And that was it.

273

Today-

Power clean and push-press-
145lb, 8x2 on the clean and 8x1 on the push-press

Not much leg on the push-presses

Pull-up/dip/goblet squat with 20lb
5x6 on everything.

Did the pull-up stuff with 2 minute rest. I’ve decided that treating pull-up like an assistance lift is not a good idea; this is an attempt to at least have one day where its given as much rest as a main lift.

Did the goblet squats because I didn’t think I’d front squat today, but…

Front squat-
135/165/195/225lbx1

Decided to do singles anyways.

274

Today

Squat-
135/185/225/255/285lbx1
265lb, 3x7, 1x6, 1x4

Something happened to my knee during warm-ups and I got a sharp pain. Things have felt a little funny in said knee for over two months now as I warmed up, but it always went away during the work sets. The same held true today- I had pain during the remainder of the warm-up, but felt nothing during the ramp and the work sets.

It feels funny right now, sort of the feeling you’d get during a sprain. I’ve previously worked through random sprains, so let’s see if I can do the same now.

Anyways, squats today felt really flat and had none of the “pop”. Pleased with what I got given that they didn’t feel good today.

Pull-up(various grip)/various lunges/hanging leg raise-
uh, 5x6, then 1x6 and 1x5 on the pull-ups
7x6 on the lunges
5x6, then 2x5 on the leg raises.

Pull-ups felt great for the first three sets, then they pretty much died. I tire myself out way too quickly on these.

Lat pull-down-
90/135/180lbx5
210lbx3

I can blame weight gain for the pull-ups, but that doesn’t seem right. I went and did the lat pull-downs afterwards to see just how strong I am with vertical pulling. Everything except the 210lb felt pretty easy, and I am sure that I can do that thing for many more reps if I didn’t tire myself out from the pull-ups.

Nope, I think I either am simply not strong on the pull-ups because I haven’t done enough correctly.

275

Today

OHP-
95lbx3
115/135lbx1

BB row-
95/135lbx5
155/185lbx1

Superset of OHP and BB row(90 second rest)-
135lb, 8x3 on the OHP
165lb, 8x5 on the BB row

OHP felt great today and I don’t think I used leg drive on any of the reps, which is a definite first for this kind of volume. And I did that on top of less rest. Hooray.

Rows felt good too.

Superset of TnG deadlift and dip-
135/185lbx5
225lb, 6x5

8x6 on the dip

Since grip sucks for 245lb, decided to do the 225lb with the intent of exerting control over all part of the movement. Great.

Tuck lever-
5x3

Once again trying to make this into one fluid motion.

Today was fun and felt productive.

276

Today

Squat-
135/185/225/255/285lbx1
245lb, 4x9

Body is no longer as fatigued. Eating more helps. Still going to bed way too late.

Took a five minute mini-break to recover.

Pull-up(various grip)/various lunges/hanging leg raise-
7x5 on everything except the last set of leg raise, where I got 4.

I ate a big lunch and lifted a good two hours before I normally do, so had about two hours less to digest than I normally do. This started to bite me hard on the leg raises.

277

Today

OHP-
95lbx3
115/135lbx1
105lb, 4x8

Did three sets with pauses at top and bottom.

TRX row/DB OHP/tuck lever-
8x6 on the row
35lb, 8x6 on the OHP
5x3, 3x2

This got really sore on the upper back and core. It appears that going up to ~176 didn’t have a real impact on my calisthenics stuff, but going up to 179ish when I’ve eaten is too much.

At least, that’s my interpretation of this.

278

Today-

Deadlift-
135/225lb-stuff
275/315/345/385/415lbx1
445lbx0
315lb, 7x5

Eh, I wanted to set a PR in the near future and I decided to try today since the 415lb felt relatively easy.

Got the bar off the floor and then realized that my lower back was either not in a good position or was simply not strong enough, so I stopped.

Not sure why the 415lb feels so much easier than 425lb, and I’m willing to put the 445lb fail down as a fluke. Probably will try for 435lb within two weeks or so.

315lb felt better last week, probably because I didn’t fail a PR. Last set got tiring.

Squat-
bar, 2x10
135/185/225lbx1

Squat form is changing a bit- I have more forward lean and weight feels distributed better across both my legs.

Chin-up/goblet squat/hanging leg raise-
10x5 on the chin-up
15lb, 10x10 on the goblet squat
uh, 5x5, then 4/3/3/4/4 on the leg raise I think.

Upper body and stomach got really tired for the leg raise after fifth set, so did fewer reps. Chin-up felt great for the one-four or so, ok for five-seven, and tiring for eight-ten. Regardless, much better than pull-ups. Weight gain has less of an impact on this.

Did goblet squats cause I wanted to get some work in with changing form. The weight itself is meaningless; just supposed to be a counterbalance.

Lat pull-down-
105lb, 3x10

Edit-

Now that I think about it, the deadlift failed cause my hamstring strength sucks. Oh how I wish my gym had a GHR, cause I think I can do 0 reps on that thing and it would be a great movement to get stronger in.

279

Today

Power snatch-
115lb, 8x2

I guess my lower body got better at generating power, since most of these went up with no real pressing at the end. One or two might have have qualified as a muscle snatch.

Hamstrings started to feel sore around set five, which I find interesting because my legs never feel sore, or anything really, from doing power cleans.

Maybe I should do more power snatches.

BTN press-
95/115lbx1

Didn’t want to do this today.

Weighted dip/BB row-
+20lb, 10x5 on the dip
165lb, 10x6 on the row

Dip felt ok for set one-six. Things started to feel a bit off from seven.
Rows felt better today.

KB swing/DB snatch (30 second rest)
24kg, 10x10 on the swing
70lb, 10x1 on the snatch

Wanted to do some mini-conditioning stuff that emphasized lower body/hamstring. This would have been better conditoning-wise if I did it as EMOM. Felt useful as far as utilizing hamstring is concerned though.

Snatch felt pretty easy for set one-seven.

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280

Today-

Power clean/push-press (60 second rest)
145lb, 10x2 on the power clean, 10x1 on the push-press

The cleans got a bit whacky at the end.
Slowly learning how to control leg drive.

Front squat-
135/165/195/225lbx1

Front squat/pull-up off the power-rack/push-up (90 second rest)
165lb, 5x5 on the front squat
5x5 on the pull-up
5x10 on the push-up

Pull-ups weren’t bad, which I found surprising.

Front squats are weak now. I blame not doing them in any dedicated fashion for the last couple of weeks. It’s a good thing I decided to be cautious, or else this would have sucked.

Oh, and my right feet hurts during front squats. Something is off with my right feet(the one that clicks) after all.

Need to go visit a doctor, cause it’s not improving.

Lat pull-down-
120lb, 3x10

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