Magick's Training Log v2

Training Training Logs
441

Today

Deadlift-
275/315/345/375/405lbx1
365lbx5

All of these felt more difficult than they should have been.

Front squat-
135/155/185/205/225lbx1
145lb, 5x8 (60 second rest)

225lb felt like the 245lb from previous sessions. Guess I’m tired.

Pull-up/push-up/hanging leg raise/cossack squat-
5x4/5x6/5x4/5x5

Lat pull-down/single leg deadlift-
150lb, 3x9/3x6 (30 second rest)

Spent a good 5 minutes chatting with someone and trying to be personable in the gym, so legs fully recovered for the single leg deadlifts.

Mile walk at incline 5.5%, speed 3.6

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442

Saturday 5/26/18

Uh

Bench-
145/165/185lbx1
165lb, 5x5 (90 second rest)

185lb felt pretty easy. 165lb felt better than on Thursday. Didn’t rush any of the reps.

Dragon flag-
5x2

These were straight-up trash. The negatives went ok but the ascent sucked- legs always much higher than the torso.

BB row-
95/135/155/175lbx5
195lb, 5x5 (90 second rest)

Dip-
5x10

Kneeling ab-wheel roll-out-
5x8

The 195lb felt jerky but not horrible. Dips felt pretty bad today. The roll-outs feel even better.

Double DB power clean and push-press(50lb)/KB swing(24kg)/TRX row/hanging knee raise-
5x5 on everything with as little rest as possible.

This sucked hard. 50lb much too difficult in a circuit like this.

Did nothing on Sunday.

Monday 5/28/18

Squat-
135/205/245/285/315lbx1
275lbx10
225lb, 3x5 (paused, 90 second rest)

Paused the appropriate amount on the squats today. Feeling more prepared for this.

Deadlift-
135/225/275/315/335lbx1
275lb, 5x5 (TnG, 60 second rest)

Grip started slipping on 335lb and felt bad on 275lb, so 5x5. Actual reps felt easy. Went with 275lb because I didn’t want to add weight when I did so for the squat, but think I could have done it in hindsight.

NG pull-up/push-up/hanging leg raise/cossack squat-
5x4/5x6/5x4/5x5

Getting better I think. The leg raises aren’t killing me as bad.

Lat pull-down/single leg deadlift-
150lb, 3x9/3x6 (30 second rest)

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443

Today

OHP-
155lbx1

OHP(135lb)/DB row(90lb)/ab-wheel roll-out-
3x3, 1x4, 1x3/5x5/5x8 (90 second rest)

Strict pauses on the OHP. First two sets felt easy. Third set felt fine. Decided to try for fours on set four and five. Barely got it on Set four, failed on the last set.

Dip/DB rear lateral raise(15lb)/DB curl(15lb)-
10x5 on everything

DB bench/DB row/sit-up-
45/55/65/55/45lbx10
45lb, 5x5
5x10

Did something to my upper back during the OHP. Now it’s a little painful and won’t straighten out well.

444

Today

Squat-
135/205/245/285/315lbx1
295lb, 4/4/3/3/2/3 (90 second rest)

Intended to hit 6x4.

Yup, I tweaked something in my upper back. Cannot fully extend with the barbell on my back right now. I’m pretty sure that’s what made this worse than it should have been. Back is bent and not engaged properly. Lots of leaning over as the rep goes on and form gets worse and worse.

Will see how the presses feel tomorrow.

Clean grip reverse lunge-
95lb, 5x5 (60 second rest)

Felt fine. Not an issue maintaining proper position in the front rack position.

Pull-up/push-up/hanging leg raise/cossack squat-
5x4/5x6/5x4/5x5

Core started gassing badly- made this feel much more difficult than on Monday.

Minor pain in the tweaked area of the back during push-ups.

Mile walk at 5% incline and 3.8 speed.

445

Today

OHP-
135lbx3

Easy

Push-press-
165lb, 4x5, 1x4 (90 second rest)

This actually felt rather easy up until the last rep, where I guess some stabilizing muscle somewhere tired out and I had a really hard time even getting the bar up in spite of attempting to push-jerk. Bar then felt like it might fall backwards. Didn’t chance the last rep.

Cleaned the first set, then power cleaned the rest with no issue either, so my pulling strength has improved too.

Yay.

Bench-
95/135/165/185lbx1
165lb, 1x6,3x5 (90 second rest)

Lying leg raise into hip thrust-
4x8

The hip thrust got really difficult on my core by the end. The bench went well I think. 185lb easier. Probably could have gotten another set or two of six, but didn’t want to grind anything.

DB OHP(40lb)/goblet squat(60lb)/one-arm BB row(45lb)-
2x10, 2x8, 1x6/5x10/5x10 (30 second rests)

Did the BB row as you would a DB row. This actually started to get tough near the end.

DB curl-
15lb, 5x10 (alternated between arms, 20 second rest between the third and fourth set)

446

Today

Deadlift-
275/315/365/405lbx1
315lbx5

I want to rebuild how I do reps with the deadlift. I spend far too much time dancing around trying to get my feet set after each rep. I think it’s a mental thing- I reset between each rep and so I waste more time as I get more tired in an attempt to recover more.

Current goal is to set the bar down, take three deep breaths and use the third breath for the brace. Danced a bit on the 315lb. Will take some time to break out of this habit.

Front squat-
135/155/185/205/225lbx1
155lb, 5x8 (60 second rest)

Some amount of effort is now required. Hoping that I can get to 175lb before I feel the need to reduce reps.

NG pull-up/push-up/hanging leg raise/cossack squat-
5x4/5x6/5x4/5x5

Went pretty well today.

Lat pull-down/single leg deadlift-
150lb, 3x9/3x6 (30 second rest)

The pull-downs are not improving. Cannot seem to improve beyond this weight. The deadlifts felt difficult to balance today.

Mile walk/jog at 5% incline and 3.8 speed. Jogged a quarter of a mile, walked the next quarter, jogged the next quarter, and walked the final quarter.

Either jogging this slowly is difficult, or the mere act of jogging is more difficult than walking even at the same speed.

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447

Today

Bench-
95/115/135/165/185lbx1
165lb, 2x7, 1x6,1x5 (90 second rest, no pauses at top)

Originally planned on doing 4x6 "TnG"ish style, but these felt so easy that I decided to attempt 3x7 after the first set. My left leg “slipped” on the third set, and so things felt unstable enough that I decided to stop. and add another set.

BB row-
95/135/155/175lbx5
195lbx5
185lb, 4x5

Dip-
3x10, 1x9, 1x8

Hand walk-out-
5x5

Forgot my ab-wheel, so did walk-outs instead.
195lb felt better than last week, but honestly felt feels so poor that I realized I’m ego lifting at this point. Went down to 185lb, but I think I’d be better off going down again to 175lb and trying my best to have a good upper back position.

Walk-outs started to impact my upper body, which then affected the dips.

Trap bar walks-
one 45 for one lap
two 45 for one lap
five sets of one 45 for two laps

double DB OHP-
25lb, 5x15

Now that the gym is practically empty on Saturdays, I can attempt loaded walks without worrying about colliding with someone. No idea how much the trap bar weighs, so measuring with the plates I add on. One 45 feels really easy, two 45 starts to get tough on my grip… grip is so horribly weak.

I really liked the trap bar walk, but the distance I’m walking right now is really short. Might consider going to the bigger gym nearby just so that I have the space to walk for more than 10-15 seconds.

DB curl-
15lb, 4x12, alternating between each arms

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448

Double DB OHP/squat-
15/20/25/35/40/45/50/40/35/25/15lbx5 (30 second rests)

The DB squats feel better than before- could actually manage to keep stable on the heavier weights. Got pretty tough keeping my chest up during the 45/50lb though- left side kept collapsing in.

ten rounds of-
Burpee chin-upx5/Med ball overhead throw(10lb)x5/DB suitcase carry(15lb) one lap with each arm.

Burpee chin-ups didn’t challenge me as much as I expected because I simply couldn’t move fast enough. Had a hard time timing the transition from the jump to the chin-up. I did a mini-jump after I got off the push-up position, then did another jump to grab the handles and do a chin-up most of the time. Got a bit more used to it as I went along, but never moved at a fast enough pace.

Did the overhead throws instead of slams because I realized slams might get too noisy.

Did the suitcase carry to get some anti-rotation stuff going on since I have imbalances there. Used very light weight so that I can focus on form.

449

6/5/18-

Squat-
135/205/245/285/315lbx1
295lb, 4x4, 1x3, 1x2 (90 second rest)

Didn’t go as well as I hoped. Didn’t really start feeling heavy and slow until the fourth set.

Deadlift-
135/225/275/315/345lbx1
285lb, 5x5 (TnG, hook grip, 60 second rest)

NG pull-up/push-up/hanging leg raise/front lunge-
5x4/5x6/5x4/5x7

450

Today

Push-press-
165lbx1

Well that felt easy.

Power clean and OHP(135lb)/DB row(95lb)/ab-wheel roll-out-
5x4/5x5/5x8 (90 second rest)

Wasn’t dipping to catch the bar by the end. The OHP felt solid. Form broke down on the 95lb.

Dip-
+25lb, 6x5
4x5

rear-delt raise-
10lb, 10x8

30 second plank- 7 total sets

These were done in a circuit with a minute rest. Decided that I could throw planks in there without any consequence, so started doing 30 second planks during the minute rest.

451

Didn’t lift Weds and Thurs because I moved and had no time.

Today-

Squat-
135/205/245/285/315lbx1
275lb, 5x5 (90 second rest)

Bar moved fast, but I expected this to be easy but it actually wasn’t…

OHP-
95/115/135lbx3

Push-press-
155/165lbx3

Just cause

Pull-up/push-up/hanging leg raise/reverse lunge-
5x4/5x7/5x4/5x7

This sucked really hard. Had to take mini-rests after set three and four. Pull-ups died around set four.

Why is this so inconsistent? Was it because I did the presses today?

452

Today

Power clean/push-press-
165lb, 5x1/5x5 (90 second rest)

Not sure about the power cleans today. On one hand easier and better form than last week, as I actually dipped to catch the bar, but also seemingly felt like it took more effort.

The presses felt ok. Didn’t hit the same wall as last week.

Bench press-
95/135/165/185lbx1
165lb, 2x6, 1x4, 1x5 (90 second rest)

Lying leg raise into hip thrust-
4x8

Bench felt grindy. The leg raises got pretty hard.

Trap bar walk (185lb)/one arm DB OHP/DB curl (20lb on both)-
5 sets of one lap/1x10, 4x12 on the OHP and curl
30 second planks in between each, 30 second rest afterwards

Too easy to be called conditioning. More like a bunch of assistance stuff rolled into a circuit. I went with one lap for the walks because I worried about my grip dying, but it turns out that grip felt fine.

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453

Did some beginner’s yoga stuff that I found on Youtube and then 60 burpees so that I am warmed up to shower- the boiler doesn’t work ATM so I get to shower in rather cold water.

Uh… the burpees worked too well. I am sweating some ten minutes after the shower and I am getting sweaty right now.

I planned on doing 50 burpees originally, but then did 10 more because these felt a lot easier than I remember them being and I didn’t feel warm enough after the 50. Rep 51-60 got considerably more difficult than 41-50, but I don’t know if that’s because I had turned my brain off at that point and didn’t want to do anymore work or because the new gassing point is 60. Original gassing point was ~30-40ish.

~3 minutes passed for those 50, which is really fast for me. I normally took like 12 minutes to do the 100 burpee challenge. I think I can do the 100 in under 8 minutes now. Either that or I get to 61-70 and I gas hard and take 7+minutes to do 30 reps.

454

Today

Squat-
135/205/235/265lbx3
295lbx6
225lb, 5x5 (30 second rest)

Trying something new that I’ll hopefully stick to. 295lbx6 felt pretty good- muscle fatigue in the weak spots of my upper and lower back stopped me, but I think I could have done another rep if I was in the power rack and knew that I could ditch if necessary.

225lb started to get really tough around the third set. Legs felt fine- the speed felt consistent through all five sets. The rest of my body started to get really fatigued though. It’s been a while since I’ve felt my fore-arm and core get this fatigued from squatting.

Took a three minute rest so that my fore-arms felt recovered.

Deadlift-
135/225/275/335lbx1
225lb, 5x5 (45 second rest)

Did everything except 335lb with double overhand, which I did with hook grip. Grip felt a bit shaky on 275lb. 335lb felt super easy. 225lb felt easy until the fourth set, when grip started to tire out.

Pull-up/push-up/hanging leg raise/cossack squat-
3x5, 2x4/5x5/5x3/5x5

I think I get why this gets so exhausting some times- my core strength is bad and all of these stress core strength. Just got to keep at it.

Lat pull-down/single leg deadlift-
165lb, 6/5/5/, inconsistent reps with the deadlift but attempted 3x7

Mile walk at 6% incline and 3.8 speed.

455

Today

Push-press-
165lbx1

Power clean and OHP/BB row-
135lb, 5x4/5x5(90 second rest)

This felt miserable. Kept catching the bar badly and some of these were really just reverse curling than a real clean. The OHP felt very difficult- had to use leg drive for the last rep of set 2-4, though I decided to man up and pretty much brute-forced all four reps of the last set though.

Lifted at a gym near work today. Horrible gym- the plates all looked heavily worn down (they appear to be rubber coated plates). No air flow in the free-weight section, so felt miserable. I am tempted to say that this went so bad because the plates sucked and the lack of air-flow fucked with me.

No DBs, so went with BB rows.

Dip-
10x5

Rear lateral raise-
10lb, 3x8
5lb, 7x8

Plank-
4 sets of 35 second, 3 sets of 30 second, 3 sets of 35 second.

Rested for the remainder of the minute for each of those sets

OHP-
45lbx35

BB curl-
45lbx25

I hate this gym. I am never coming here again.

456

Today

Squat-
135/205/235/265lbx3
315lbx2
275lb, 3x6, 1x4 (90 second rest)

I thought I loaded 295lb, but I grabbed the 35lb plates instead of the 25lb. This gym had those big rubber bumper plate “lites” and I got the colors confused. I got really confused with how difficult the “295lb” felt and racked after two reps.

That being said… easiest 315lb I’ve ever done. I totally would have gone for the triple if I knew I had 315lb on there.

Anyways, I think going up by 50lb shocked me a bit, hence the poor result on the 275lb. That’s ok.

Deadlift-
135/225/275/315/365/405lbx1
Mixed grip from 275lb.

I couldn’t resist deadlifting with these plates. I haven’t deadlifted with non-hex plates in like 3 years.

These felt easy. 135/225/275/315lb felt weightless. 405lb felt like 315lb would with hex plates.

My hamstrings actually got engaged! I actually felt them after the 365lb and 405lb.

Freaking amazing. I hope to go for big PRs next week. I will spend this Friday getting used to deadlifting properly again. If what I felt today holds true, then a 495lb+ deadlift will happen before August.

Pull-up/push-up/hanging leg raise/forward lunge-
2x5, 2x4, 1x3/5x5/5x3/5x5

I’m pleased with this new gym. There are technically four squat racks, though there aren’t enough plates for all of them. Hopefully it doesn’t get very crowded during the time I plan on going.

457

Today

Power clean/Push-press-
165lb, 5x2/5x5(90 second rest)

Everything felt pretty good.

Bench-
95/135/165/185lbx1
165lb, 2x5, 1x4, 1x5, 1x3 (90 second rest, first two sets done with the pauses at top)

… The bench’s padding had literally shifted so that it sinks in at the butt and the trap/upper back. This felt really weird. Decided not to push anything just in case.

DB bench/DB row/lying leg raise into hip thrust-
45/50/55/60/65/70/75lbx5, 7x5

Planned on going back down once I hit a difficult set of 5, but I ran out of time.

458

Today

Deadlift-
135/225/275/315lbxuh… 1-3 reps of multiple sets
365/405lbx1
455lbx0
405bx1
315lb, 8x3 (45 second rest)

Lower back couldn’t handle the weight on 455lb.

Front squat-
135/165/195/225lbx3
255lbx1
165lb, 3x8 (90 second rest)

Pull-up/cycle between forward lunge, reverse lunge, cossack squat/plank-
10x3/10x5/10x 30 second, 30 second rest after the plank

Focused on form on the pull-ups. Felt easy.

Mile walk/jog at 5% incline and 3.8 speed. Jogged .35, walked .15, jogged .35, walked .15.

A lot easier.

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459

Today

Bench-
95/115/135/165/185lbx3
155lb, 3x7 (90 second rest)

Went well.

BB row-
95/135/165/185lbx5

BB row(165lb)/dip/ab-wheel roll-out-
5x6/1x10, 1x9, 3x8/5x8 (90 second rest)

Dips didn’t go very well.

Trap bar walk(185lb)/one-arm DB OHP(25lb)/DB curl(20lb)-
5 sets of one lap/5x10/5x12 (30 second rest)

The walks started to get tiring. I thinking having less rest + deadlifting for some volume yesterday are the reasons.

Trap bar deadlift-
135lb, 5x5 (20 second rest)

Just because

BB curl-
45lb, 1x35, 1x15

460

Today

Squat-
135/205/235/265lbx3
295lbx7
225lb, 5x5 (20 second rest)

The 295lb felt fine.
The 225lb didn’t kill me as badly as last week, or so I thought…

Deadlift-
135lbx3
225/275/315lbx1
365lbx0
335lbx1
275lbx4 (TnG)

Grip felt dead. Hook grip failed on 365lb and I had nothing left on the 275lb. Failed ultimately because of grip but I gave up because my legs didn’t have much left.

Pull-up/push-up/hanging leg raise/cossack squat-
2x5, 2x4, 1x3/5x5/2x4, 3x3/5x5

Tired

Lat pull-down-
165lb, 1x5, 1x4
150lb, 1x5

Upper body tired too.

Mile walk at 6% incline and 4.0 speed for .3 of a mile, then the rest with 3.8

Legs dead.

Beat myself up too much on the squats.

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