Magick's Training Log v2

Today-

OHP-
45lbx10/2x5
65lbx3
95/115lbx1
135lbx0

Bleh, I actually did this for a triple a while back. Actually got worse as things continue to change in my upper back/imbalances.

105lb, 4x7

Power clean from hang-
95lbx3
135lb, 5/3/5/5/5

My grip is so weak.

Front lever progression (tuck levers)-
5x3

Did these with a minute break in between instead of the usual two. Lots of body english on the last two sets.

Inverted row-
7x7

Did these without raising my legs this time. I think I shouldn’t raise my legs for the time being.

Deadlift-
135lb, 3x3
225lb, 2-3x1, I forget.

With straps-
225lb, 2x1
275lbx1
315lbx0

Fuck straps. I can’t use them right.

Without straps-
315/335/365lbx1
315lb, 4x5, 1x3

Noticeable form break-down began occurring, and so I stopped.

I wanted to see what my max would be if I didn’t have to care about grip-strength today. That totally bombed. Either I need to get better straps or learn how to use straps or decide that straps don’t work very well with hex plates. I dunno.

The 365lb was not at all difficult, if slow. Definitely could have done a lot more if I had chalk with me.

Squat-
45lbx10
135/165/205/235/255/275lbx2

Pull-up-
5x5

clean grip reverse lunges-
45lbx5
65lb, 5x5

Oh my these were hard.

Kettle-bell swings-
16kgx15
24kg, 4x25

Gonna start doing these as conditioning on Fridays, as I get the feeling that my lack of conditioning work in the last couple of months is making me gain body-fat.

It’s actually really weird- I weigh the lowest I’ve ever weighed since I started lifting seriously and I am the strongest I’ve ever been. Based on my weekly small hill hiking, my aerobic conditioning isn’t utter trash either.

And yet I have developed a noticeable fatty pouch on my belly. It’s annoying, but given how much I eat I don’t think it’s a good idea to go all-in with conditioning and aerobic stuff either.

I’m going to start throwing in a single kettlebell session and some bodyweight conditioning work just to see what happens.If they cause me to get weaker then I’ll stop. I figure I’m in good shape physically if I get to squatting 285lb for reps while maintaining the same weight 3 months later anyhow.

Have you thought of adding grip work like farmers walks and that can be used as a good workout finisher and even for conditioning

Didn’t lift yesterday as more important things took over the time scheduled for it.

Today-

Power clean from hang + push-press-
145lb, 5 sets of 3 power cleans and 1 push-press

Pretty easy, though I think I started banging my collarbones on the fourth and fifth sets.

Wait 30 minutes for the squat racks because people rested 3-5 minutes when they really shouldn’t need to given the apparent amount of exertion.

Front squat-

135lbx3
185/225lbx1
195lb, 5x5

Not difficult at all. This might be because I rested for 30 fucking minutes and didn’t do full cleans. Will repeat next week just in case.

Chin-up/dip/single-leg deadlift superset-
5x5 for the chin-ups and dips, 4x5 for the single-leg deadlift since I decided to do them after the first set.

Nice way to save time.

I’ve done farmer’s walks before but I don’t do them anymore for two reasons-

1- They’re really awkward to do with heavy dumbbells.
2- I don’t think they actually build grip strength.

That being said, I do think I should be doing them for postural reasons. I just don’t do them because I feel like I spend too much time each session as it is.

1 Like

Today-

Squat-
135lbx3
165/205/235/255/275lbx1
225lb, 3x10, 1x7

So, I decided to eat a bag of kettlecorns today as the preworkout because the company pantry restocked them. Turned out to be a horrible idea. I felt lethargic during the squats.

Bar speed on the 225lb surprisingly fast despite said lethargic feeling though.

Grips felt fried after the squats so I didn’t do pull-ups. Just hanged on the bar for a bit to rest.

Snatch-grip deadlift-
135lb, 2x3
225lb, 2x5, 1x3

Fried grips and tired legs stopped me from doing anymore.

Edit-

I’m very happy that I can do these now. Previously I would scratch my left shin the moment I added weight to this movement. I’d have bloody shins after just a set. Now I can do 225lb while feeling very tired and my shins are fine.

Progress is fun.

Clean-grip reverse lunge-
45lb, 1x5, 3x8

Sit-ups-
20/15/15

Hopefully no DOMS on Weds.

1 Like

Try one arm hangs so hanging on a pullup or chinup placement but just holding on as long as you can. Very good for grip, personally i dont know why but my grips always been really strong and it only gets stronger. I also do farmers walks with say two fingers holding onto a dumbell etc

Today-

Bench-
95lbx3
115/135/155/175lbx1
155lb, 8/7/6/4

Front lever progression (tuck lever)-
5x3

Barbell row-
45lbx10
95lbx3
135/155/185lbx1
135lb, 4x10

Didn’t want to wait for the smith machine.

Deadlift-
135lb, Random stuff.

Barbell curl-
45lb, 20/10

Behind the neck press-
45lbx10
65lb, 2x10, 1x6

I’ve tried this before. Can’t hold on for anymore than 2-3 seconds.

1 Like

I can hold on for a while just me calluses lol!

Today-

Squat-
135lbx3
165/205/235/255/275lbx1
255lb, 7/7/5/6

Mind gave up on the third set. That being said… I think I couldn’t have done anything over 3 or so on the fourth set if I attempted to go all the way to 7, so…

I think I’m getting better at listening to my body.

Pull-up-
No weightx5
+10lb, 5x4

Trying to reduce everything that is NOT my lift of the day to a minute or less rest, so I’m restarting on pull-ups.

Snatch-grip deadlift-
135lbx5
185lb, 5x5

Hip practice. Focusing entirely on keeping a level hip and getting my left hip/leg engaged instead of having my body shoot out in odd angles.

Speaking of getting left hip engaged- My left calves felt a lot of the load during the squats today. Hopefully that is a good sign.

KB swings-
24kg, 4x25

Hanging leg raise-
3x5

Today-

Power clean from hang and push-press-
Warm-up stuff
135/155lbx1
135lb, 1x4, 7x3

Started banging collarbones around the fifth set I think.

The 155lb powerclean was surprisingly easy.

Front lever progression (tuck lever)-
5x3

Superset of TRX rows and dips-
8 sets of 5 dips and 7 rows.

Barbell curl-
45lbx10
65lbx5
45lb, 4x10

The 65lb felt heavy, so I dropped the weight so that I can get reps in.

TODAY-

Deadlift
135lb, 2x5,1x3
225lb, 3x1

My mixed grip is noticeably stronger than my hook grip now.

Mixed grip + chalk hereon out.

275/315/345/375lbx1

The 375lb felt slow off the floor but very little strain overall.

315lb, 5x5

Felt better than last week.

Squat-
135/165/205lbx3
235/255/275/255lbx1
235/205/165/135lbx3

Took inspiration from the squat drop set Benanything posted in his log. It looked fun. I did ladders instead.

No rest besides changing weights and setting up for the lift.

I think I’ll try for triples on everything next week if I get the power rack.

Pull-up
5/5/5/4/5

Today-

Bench-
95/115/135/155/175lbx2
145lb, 9/9/8/5

Right elbow hurts a bit. I think that’s from the dips I did on Thurs; too much volume too quickly.

Front lever progression (tuck lever)-
5x3

Little body english left with 1 minute rests. Now need to work on holding the position at the top + getting the body straighter.

OHP-
45/65lbx5
95lb, 5x6

Inverted row/TRX row-
4x10, 2x5

Had an epiphany during this today. My upper back is just really weak. Last I checked, I can do 40 or so push-ups with good form. I very much doubt that I can even do 12-15 inverted rows with good form.

That seems to be a huge gap. I may just start doing TRX rows for 20-30 or so reps everyday focusing on form and ROM and see what happens.

Cable rows-
90lb, 5x10

Barbell curl-
45lb, 5x10

1 Like

Today-

Clean from hang + push-press-
155lb, 5x 2 cleans and 1 push-press.

The first set felt horrible, but things got better as it went along.

Front squat-
135/185/225/245lbx1

245lb is a 20lb PR. Didn’t feel that bad.

205lb, 5x3

Chin-up/dip/single-leg deadlift superset-
5x6 with the chin-up/dip, 5x5 with the single-leg deadlift

TRX row-
5x6

1 Like

Today-

Squat-
135lbx3
165/205/235/255/275lbx1
225lb, 3x10

The warm-ups felt really easy today.
I upped the tempo on the 225lb (I normally take two or more deep breaths in between each rep; tried to take only a single breath whenever I can instead) and as a result this felt brutal. I never felt my quads in so much pain from squatting before.

This seems to be a more productive way of improving squat strength as opposed to trying to get 4x10 for now though. I think going for 40 total reps may be too much volume to recover from by Weds, and it also seems to impact my bench on Tues as I’m sore.

TRX row-
5x6

Snatch-grip deadlift-
135lb, 2x5
185lbx5
205lb, 3x5

I don’t think my hips are low enough for these, but I’m also scared of ripping my shins apart.

Deadlift-
225lb, 2x1
275/315/345lbx1

Might have rounded my back on the 345lb, not sure. Beyond that, felt good and fast given all the stuff I did beforehand.

Clean-grip reverse lunge-
45lb, 3x10

Surprised that I got through these when my quads felt like they were on fire during the squats.

I feel more stable on these now, less wobbling when I perform the movement. Going to start putting actual load onto these soon.

1 Like

Today-

Bench-
95lbx3
135/145/155/165lbx1
155lb, 9/7/6/3

Thought stopping at 165lb would let me get x10 today, but clearly not.

Oh well.

Front lever progression (tuck lever)-
5x3

These felt easy today. Dunno where that came from.

OHP-
45lbx10
65lbx5
95lb, 3x7, 2x5

TRX row-
5x6

DB row-
75lbx10
95lb, 4x5
110lbx1

Barbell curl-
45lb, 5x10

Did these supersetted with a bunch of upper back stuff with a 5lb plate.

Today-

Squat-
135lbx3
165/205/235/255/275lbx1
255lb, 8/6/6/5

Today didn’t feel as good as Monday.

Quads felt a great deal of strain + I leaned forward here and there during sets two-four.

Pull-up-
no weightx5
+10lb, 5/5/5/4/4

TRX row-
5x6

Deadlift-
135lbx5
225lb, 2x1
275lbx1

Snatch-grip deadlift-
135lbx5 for some number of sets that I don’t remember.

Snatch/overhead squat stuff-
45lbx5 for some number of sets that I don’t remember.

Meh. Today was not fun.

Remembering that a set of 8 would probably have buried me two weeks ago makes me feel better.

But, seriously, fuck this kind of training. I’m finding this boring and painful.

Today-

Clean from hang and push-press-
Random warm-up stuff.
145lb,
1x 1 clean, 3 presses
4x 1 clean, 5 presses.

Wrist hurt. Probably because I haven’t done push-presses for actual reps for a couple of weeks.

Superset of TRX row and dips-
5x6

Back extension-
3x8

1 Like

Today-

Deadlift-
135lb, 3x5
225lb, 3x1
275/315/345/375lbx1
315lb, 5x6

Grip almost slipped on the 345lb; should have used chalk. Felt light and fast though. Same with the 375lb. Felt very smooth.

Felt like stopping at the second-third rep of the fifth set but kept going. The last rep actually felt difficult. No noticeable form breakdown though.

Squat-
135/165/205/235lbx1

Lower back/hip said no more.

Pull-up-
no weightx6
+10lb, 5/5/5/3/4

TRX row-
5x6

My back seems to be opening up. These feel different in a good way. Could be because I did these after deadlifting.

Clean grip reverse lunge-
45lbx5
65lb, 5x5

Felt good. Felt like I lunged back properly instead of doing the strange side lunges I’ve been doing previously.

Today was fun. I really want to try maxing on the deadlift, but I think I should wait until I get 335lb for 5x6.

1 Like