Magick's Training Log v2

Training Training Logs
521

Today
5/3/1 Beginner Prep school Cycle 1-A

No warm-up today because I got to the gym late and not grabbing a squat rack could mean I spend 30+ minutes waiting for a squat rack.

Squat-
45lbx10
135/165/195/215lbx5
165lb, 5x5

Pull-up-
10x3

Bench press-
45lbx10
75/105/125/135lbx5
105lb, 5x5

Lying leg raise-
10x3

Reduced the time I spent resting between sets today. Pull-ups felt a bit more difficult as a result but the squats/bench themselves felt easy.

Circuit-
KB swing (50lb)-5x10
TRX row-5x11
Push-up-5x6
Hanging leg raise-5x5

Need to get more mindful of engaging my lats during the leg raises.

Treadmill jog-
.46 speed, .25/.25/.25/.25

Jogging feels easy now.

522

Today

5/3/1 Beginner Prep school Cycle 1-B
Warm-up circuit and 10 jumps.

Deadlift-
45lbx10
135/185/235/275/305lbx5
235lb, 5x5

All deadstop this time; hook grip on 275lb and 305lb. Grip felt fine today, I think it’s attempting to TnG that is causing the grip issues.

The gym got these fancy new Eleiko plates. They’re great, but they’re also oily and I started to get concerned with my grip by the end since I got more and more of the oil on my hand as I changed plates. Didn’t actually feel any different but I’m going to start using chalk again just in case.

Push-up-
11x5

OHP-
45lbx8
65/75/85/95lbx5
75lb, 5x5

Hanging leg raise-
8x3, 2x2

The actual leg raises felt fine but my shoulders started feeling like they’re going to fall out.

Circuit-

DB squat(65lb)-5x10
DB row(65lb)-2x10, 3x6
Dip-5x5
Kneeling ab-wheel roll-out-5x5

I went back to the book and realized that I got the percentages wrong. Oh well.

1 Like
523

Treadmill jog-
.46 speed, .25/.25/.25/.25

My hip felt tight weird during this; need to do some sort of warm-up before I jog.

524

Did yoga yesterday

Today-
5/3/1 Beginner Prep school Cycle 2-A1

Warm-up circuit and 10 jumps.

Squat-
45lbx10
135/155/175/205/225lbx5
175lb, 5x5

Pull-up-
10x3

Bench press-
45lbx10
65/95/115/125/145lbx5
115lb, 5x5

Band pull-apart-
10x10

Circuit-
KB swing(50lb)-5x10
TRX row-5x12
Push-up-5x8
Hanging leg raise- 2x6, 3x5

My upper back started to go on the leg raises; I blame the band pull-aparts.

525

Yoga yesterday. I’ve decided that I want to start jogging on off-days and jog outisde instead of a treadmill, but need to find a way to fit yoga + jogging.

Today-
5/3/1 Beginner Prep School Cycle 2- B1

Deadlift-
45lbx10
135/205/245/285/315lbx5
245lb, 5x5

Push-up-
9x5

Hook grip on 285/315. 315lb felt a tiny-bit difficult, 245lb felt incredibly easy.

OHP-
45lbx8
65/75/85/105lbx5
75lb, 5x5

Hanging leg raise-
10x3

Arms not really straight by the end but feeling better in general. Certainly more control over the descent.

Circuit-
DB squat(65lb)-5x5
NG pull-up-5x5
Dip-5x6
Kneeling ab-wheel roll-out-5x5

DB curl-
20lb, 2x20, 1x10

526

Jogged a mile on Thursday(9/6/18). Wanted to go to yoga but work got in the way. Remembered that I have treadmills available to me at work. I plan to jog before heading to yoga.

Friday (9/7/18)-
5/3/1 Beginner Prep School Cycle 2-A2
Squat-
45lbx10
135/165/185/215lbx5, 165lb, 5x5

Pull-up-
10x3

Bench-
45lbx10
75/105/125/135lbx5, 105lb, 5x5

Band pull-apart-
10x10

Circuit-
KB swing (50lb)-5x10
TRX row-5x12
Push-up-5x8
Hanging leg raise-5x5

Today-
100 burpees. Took ~9 minutes. Def. could have gone faster if I sucked it up and pushed through the fatigue.

1 Like
527

100 burpees in 9 minutes, wow, awesome.

528

Pretty sure you’re being sarcastic, since 100 burpees in 9 minutes isn’t a great time.

529

Today-
5/3/1 Beginner Prep School Cycle 2- B2

Warm-up circuit and 10 jumps.

I must be getting better conditioned or more used to this warm-up circuit- this got me breathing a little heavy first couple of times, but now it’s a breeze.

Deadlift-
45lbx10
135/185/225/265/295lbx5, 225lb, 5x5

Hook grip on 265/295lb. Grip felt a little weak today, but the actual reps felt easy. I really need to work on actually holding the rep for a second or so at the top instead of getting there and going down almost immediately.

Push-up-
10x5

OHP-
45/55/75/85/95lbx5, 75lb, 5x5

Power-clean-
95/115/135/155lbx1

Really curious about my power clean ability since I haven’t done them in about a month now + I’ve noticed some weird form things going on when I power clean for OHP. These felt easy but not really explosive; like I didn’t do the second pull correctly. Not sure if that’s because of the deadlifts or because I got rusty.

I am tempted to start doing power clean singles up to ~175lb before deadlift days so that I don’t fall out of practice. We’ll see.

Hanging leg raise-
10x3

Circuit-
DB squat(75lb)-5x5
DB row(75lb)-5x6
Dip-5x7
Kneeling ab-wheel roll-out-5x6

Dip a lot easier when I am not doing NG pull-ups beforehand? In any case, not difficult.

DB curl-
20lb, 25/25/15

530

I hate burpees and when I’ve done 10 I’m devastated.
I will second @I_Luc and say: wow.
Doing the math it’s about 10x10 emom wise and that would in my world suck big time.

1 Like
531

The difficult part for me with burpees is that my chest cannot keep up. Eventually my chest tires out and each push-up rep becomes sheer torture and eats up my energy.

That didn’t happen this time around. Chest still tired out while the rest felt fine but it didn’t die on me like before.

I honestly think burpees are pretty pointless besides being a great way to get your heart-rate elevated and making you feel like you did something. From a strength building perspective they don’t do anything and from a conditioning building perspective they’re too tiring but also too short (unless you’re Alpha and are fully capable of making the chin-up burpee a part of your giant set…)

At the end of the day you’re really just doing 100 push-ups and 100 jump-squats.

That’s why I felt a little suspicious with I_Luc’s comment. I don’t think being able to do 100 burpees in X time is actually anything worth commenting on. You two have far better accomplishments, if you will.

1 Like
532

Still I think it’s a quite nice little full body workout.
You have to work the whole body to do one, and on top you have a great little conditioning workout, all in less than 9 minutes.

533

Burpees are the work of the devil, 100 in any time less than an hour is awesome!

534

Yep, thumbs up to anyone doing them, they suck !

535

Well, in that case, thank you!

536

Jogged .25/.25/.25/.25 at 4.6 and did yoga yesterday. Felt fine; 4.6 is warm-up pace now.

Today-
5/3/1 Beginner Prep school cycle 2- A3

Warm-up circuit and 10 jumps

Squat-
45lbx10
135/155/185/15/235lbx5, 185lb, 5x5

Pull-up-10x3

Bench press-
45lbx10
95/125/135/155lbx5, 125lb, 5x5

Band pull-apart-10x10

Circuit-
DB snatch(40lb)-5x4 on each hand
TRX row-5x12
Push-up-5x10
Hang leg raise-5x6

My left hamstring/left hip mobility is improving, and apparently as a result top set of squat felt a bit difficult there; weight feels trivial elsewhere. It should be ok up until 265lbish I think. We’ll see.

My body positioning is clearly changing on the bench- I feel pressure in new places. Hopefully it is for the better.

Gaining weight- Weighing myself at ~185lb in the morning as opposed to 180-182lb when I changed focus. I am eating more right now.

1 Like
537

Jogged .25/.25/.25/.25 at 4.8 and did yoga yesterday.

Today-
5/3/1 Beginner Prep School cycle 2- B3

Warm-up circuit and 10 jumps

Deadlift-
45lbx10
135/185/225/265/295/335lbx5, 265lb, 5x5

Push-up-10x5 I think; pretty sure I forgot to do a set somewhere.

Hook grip on 265/295lb. Did 2 reps of the 335lb with hook grip and switched over to mixed grip- grip is feeling weak and making the deadlift difficult. Not too bad with mixed grip, but my entire hip feels off and soreish? on 335lb.

Did two sets of 265lb with mixed to recover grip then finished the remaining three with hook; was easy once grip came back.

Going to go straight to mixed grip on the heavy session from now on; no point making the deadlift more difficult because the grip strength isn’t there.

OHP-
45/65/85/95/105lbx5, 85lb, 5x5

Hanging leg raise- 10x3

Went fine.

Circuit-
DB squat(65lb)-5x5
NG pull-up- 2x6, 3x5
Dip-5x6
Kneeling ab-wheel roll-out-5x6

DB curl-
25lb, 4x12

2 Likes
538

1.25 mile jog on Sat and yoga on Sunday

9/17/18-
5/3/1 Beginner Prep School cycle 3- A1

Squat-
45lbx10
135/155/185/205/235lbx5, 185lb, 5x5

Pull-up-10x3

Bench press-
45lbx10
95/115/135/155lbx5, 115lb, 5x5

Band pull-apart-10x10

Circuit-
KB swing (50lb)-5x10
TRX row-5x12
Push-up-5x10
Hang leg raise-5x6

My entire left side felt weak during the squat + felt twisted. Left shoulder felt tired afterwards.

1 Like
539

Did yoga on Tuesday. Got hungry about 1/3 of the way through and drained all my energy. This felt difficult.

Weds(9/19/18)-
5/3/1 Beginner Prep School cycle 3- B1

Warm-up circuit

Power clean and push-jerk/ohp/w.e.-
95/115/135/155lbx1

Did this instead of the jumps for the explosive portion. Felt fine. Pressed 135lb by accident but it felt pretty easy. 155lb clean didn’t feel fast enough so I didn’t up the weight.

Deadlift-
45lbx10
135/225/255/285/325lbx5, 255lb, 5x5

Mixed grip on 285 and 325lb. Hook grip on 255lb.

Felt fast and easy. I think doing the power clean beforehand got me prepped more.

Push-up-
5x10

OHP-
45/65/85/95/115lbx5, 85lb, 5x5

Hanging leg raise-
10x3

DB squat(65lb)-5x6
DB row(65lb)-5x6
Dip-5x6
Kneeling ab-wheel roll-out-5x6

DB curl-
25lb, 5x10

Thurs(9/20/18)-
Planned on going to yoga but had work. Jogged a mile (.12x8 at 6.0) instead. Did this with 0 incline to see if it helps with my jogging stride. Hardly broke a sweat.

1 Like
540

Uh…

Fri 9/21/18-
5/3/1 Beginner Prep School cycle 3- A2
Warm-up circuit and jumps

Squat-
45/135/165/195/225lbx5, 165lb, 5x5

Pull-up-
10x3

Bench-
45/95/115/125/145lbx5, 115lb, 5x5

Band pull-apart-
10x10

Circuit-
KB swing (50lb)-5x10
TRX row-5x10
Push-up-5x10
Hanging leg raise-5x6

Everything except the circuit felt incredibly easy. The leg raises always get me in the end.

Sat-
Did yoga. Did nothing on Sunday

Mon (9/24/18)-
5/3/1 Beginner Prep School cycle 3- B2

Warm-up circuit

Power clean-
95/115/135/155/175lbx1

Everything felt fine.

Deadlift-
135/185/235/265/305lbx5, 235lb, 5x5

Push-up-
9x5

Mixed grip on 265lb and 305lb. Expected this to be easy so pushed the pace- no timed rest in between the ramps besides changing weight, which always takes too long and gives me a fair bit of rest anyways. 30 second rest on the 235lb.

I think I’m going to continue doing some power cleans before deadlifting. It definitely helps me with keeping a better back position and everything feels faster and stronger, though I think it also causes me to keep the bar further away from me than I should when I initiate the rep. Still, deadlift feels better if I do power cleans beforehand. We’ll see how that goes with the heavier sets.

OHP-
45/55/75/95/105lbx5, 75lb, 5x5

Hanging leg raise-
10x3

Hanging leg raise felt really easy. Held the weight overhead for 20 seconds for the first three set of the FSL sets. 30 second rests on the FSL sets as well.

Circuit-
Alternate between forward lunge and one-legged deadlifts-5x10
NG pull-up-3x6, 2x5
Dip-5x7
Kneeling ab-wheel roll-out-5x7

Did the last set of the forward lunge as stationary lunges. These feel a lot more difficult and I kept losing balance; I think it’s because I need to work to keep my hips stable and straight the entire time while I don’t need to with the forward lunges. Will start doing stationary lunges.

My left shoulder/side started failing on the dip.

DB curl-
27.5lb, 3x8