Magick's Training Log v2

Training Training Logs
741

Today took way too long. Been a while since I had to wait for a squat rack and it sucked.

Superset 1-
Deadlift- 135lbx3, 225/285/315/345lbx1, 375lbx0, 315x1
Push-up- 3x16
Kneeling ab-wheel roll-out- 3x12
Alternated between roll-out and push-up.

I didn’t plan on hitting 405lb or beyond today, so I figured I’d be good without chalk. Unfortunately not the case. grip slipped a tad on 345lb and I couldn’t initiate the rep on 375lb.

All of the reps felt clean and fast though, so I’m ok with it. I’ll just work up to 345lb for the time being. I just find it unnecessary to use chalk for a single set.

30 min wait for a squat rack…

Squat- 45/95/135/165/195/225/255lbx3, 225lb, 5x5
NG pull-up- 7x4, 5x3

Back to feeling normal. Friday’s session appears to be an abnormal one. 225lb felt tough. I hoped that it would go easy based on the previous squat sessions but that doesn’t appear to be the case.

=( I foresee lots of painful squat sessions ahead.

Farmer’s walk-
70lb, three laps

Grip felt tired. I believe it’s because I exerted a lot of effort on the squat.

Trap-bar deadlift-
135lb, 5x10

742

Treadmill jog yesterday- 9.2 speed, 12x.12

Much easier than last time.

Superset 1-
OHP- 65/75/85/95/105/115/125lbx5
Chin-up- 7x4
Rotation between front lunge/reverse lunge/cossack squat- 7x5

Solid pause at top and bottom of chin-up.

Superset 2-
DB bench- 40/50/60/70lbx5, 75lb, 1x8/2x7/1x5
DB row- 40/50/60lbx5, 70lbx6, 75lb, 4x8

Felt like I used much better form on the rows this time.

BB bench- 45/95lbx5, 115lb, 5x10
T-bar row- 25lb, 1x20, 3x16

743

I had an epiphany while driving to the gym today. I started deadlifting because I couldn’t squat. Now that I can squat again, there’s little point in training the deadlift when I’ve always seen my deadlift improve purely from my squat improving.

I don’t plan on straight-bar deadlifting until I’m squatting low 300s with reps.

Superset 1-
Squat- 45/95/135/165lbx5, 195/225lbx3, 255lbx8, 225lb, 4x6
NG pull-up- 5x5, 1x4
Push-up- 2x17, 1x12, 1x15
Alternated between NG pull-up and push-up.

Very good. Pushed the 255lb till it started to feel difficult. 225lb did not feel terribly difficult, though this entire thing clearly tired me out, as I saw on the farmer’s walks.

5 min break

Farmer’s walk-
70lb, one lap

Left grip weakened and threatened to go away on the return trip. It appears that I can either push the squat hard or the farmer’s walk, but not both. I’ll probably go back to doing farmer’s walks on off-days and do lighter weight on lower body days.

OR… this could also be because I bashed my left hand into the barbell while I changed weights on the squat, causing a bruise and a lingering sense of pain and weakness… Who knows.

Superset 2-
Trap-bar deadlift- 135lbx5, 155lb, 5x10
Hanging knee raise- 5x10

I’ll redo 155lb. These felt easy, but I saw my form break-down a bit on set four and five.
The knee raises felt difficult as always.

744

Treadmill jog yesterday- 7.5 speed, 5x.25

This felt more difficult than I expected it to be- in that I expected this to feel effortless. I’m going to have to do some 9 min pace stuff. Going from 10 min to 8 min pace appears to be a bad idea.

Today-

Power clean- 95lbx3, 115/135/155lbx2, 135lb, 4x2

Did these while I waited for someone to finish using the farmer’s walk implements.
These didn’t feel comfortable. I’ve lost practice and things started to feel smoother as I did the sets with 135lb.

Farmer’s walk-
50lbx one lap
70lbx one lap
80lb, two total lap

Grip failed on the 80lb, so I broke the walk into chunks.

Edit- But I’d be lying if it’s just about the grip. My entire body does not like this.

Curse my incredible inactivity during my prime growing years I guess.

This is disappointing.

Treadmill jog- 9.6 speed, 2x.12

My ankles and surrounding areas felt a good bit of pain. I bet it’s because my ankle and calves get affected from the farmer’s walk, so trying to jog afterwards is not a good idea.

745

Superset 1-
OHP- 65/75/85/95/105/115/125lbx5, 110lb, 4x7
Chin-up- 10x3, 1x5
Rotation between front lunge/reverse lunge/cossack squat- 11x5

Yay, progress.
Solid pause at top and bottom of most chin-ups.

Superset 2-
BB row (bench grip)- 45/95lbx5, 115lb, 4x8
Toe to bar- 6x4
DB OHP- 40lb, 6x6

Incline BB bench- 45lbx5, 95lb, 5x10

Didn’t want to wait for a flat bench.

746

Superset
Squat- 135/165/195lbx5, 225/255/275lbx3, 225lb, 3x7, 1x4
NG pull-up- 6x4
Push-up- 2x16, 1x12, 1x10, 1x16
Alternated between NG pull-up and push-up.

255lbx3 felt pretty bad, but 275lbx3 felt pretty good. Has to be a mental thing- I knew I wanted to work up to 275lbx3 so I must have focused more on that.

The 225lb sets felt pretty difficult. Form break-down on the last set, so I should repeat this until I can do this easily.

5 min break

Farmer’s walk-
50lb, three lap

Not difficult.

Trap-bar deadlift- 155lb, 5x10

Not comparable to the last one because I did these explosively. I forgot to take the ab-wheel out of the locker and I didn’t want to superset anything with this, so I took the lazy path.

747

Treadmill jog yesterday- 9.6 speed, 8x.12

Lungs felt felt but my legs are starting to get tired from this. This is starting to get close to an actual running speed for me so I’m not surprised by that.

Today-

Superset-
DB bench- 35/45/55/65lbx5, 75lb, 4x8
DB row- 35/45/55/65lbx5, 75lb, 4x8
RFESS- 6x5, 2x6

Felt fine. I have a lot more energy when I’m not doing OHP beforehand.

Chin-up- 1x9/1x8/1x5 (3 min rests)

Attempted AMRAP. The set of 9 makes sense but I’m puzzled by why I fizzled out so badly on the third set. My guess is that there’s a weak muscle somewhere.

Lat pull-down- 105lb, 3x12 (60-90 second rests)

Superset (60-90 second rests)
BTN press- 55lb, 5x10
Various movements. I don’t want to bother listing them.

Felt too easy. I should have gone heavier.

Incline chest-supported DB row- 30lb, 3x15

Consistently get tired at the top of the pull. Going to lower the weight and pause at the top the next time I do this.

BB bench- 45/95lbx5, 115lb, 3x12, 1x14

Yay for progress.

748

Superset-
Squat- 135/165lbx5, 195/225/255lbx3, 275lbx5, 225lb, 4x7
NG pull-up- 2x5, Pull-up- 3x4
Push-up- 5x14
Alternated between pull-up and push-up.

Felt good on the 275lb; required a good bit of effort but not grindy.
225lb felt difficult again, but no form break-down and I managed to get 4x7.

5 min break

Farmer’s walk-
50lb, three lap.

Easy. It is encouraging that this feels easy now. I’ve been wondering how I can increase the difficulty of this and I decided that I’ll cut down on that 5 min break instead of tweaking with the farmer’s walk itself.

Trap-bar deadlift- 185lb, 5x10
Hanging knee raise- 3x10
Kneeling ab-wheel roll-out-2x10
Alternated between the knee raise and roll-out

749

Treadmill jog yesterday- 1.25 mile at 6.0 speed.

Didn’t feel hard at all on the lungs but my leg and arms started to feel a bit heavy near the end. I considered doing 1.5 miles but I don’t want to give my body any excuse to get injured right now.

Today-
Power clean- 95/115/135lbx3, 155/165lbx1, 135lb, 6x5

Easy except for 165lb- power cleans feel normal again.

I barely started breathing heavy by the end of the last set, so I can safely say that my conditioning as improved. Yay.

Farmer’s walk-
50lb/70/90lb 2 sets of 25-30ft

I’m eye-balling the distance now.

For self reference-
25-30ft= 1/2 of the way down
50-60ft=one walk down

Grip became a big issue on the 90lb- it kept slipping. Happy that I managed to walk with 90lb though. I couldn’t even pick it up when I started doing this back in May.

Trap bar carry-
185/205/225lb one set of 50-60ft.
255lb, two set of 50-60ft.

255lb felt a tad heavy but the rest felt easy.

I liked today. Heavy, short walks feel like a good way to wake your body up without getting tired.

750

I am on a mini-vacation, so activity level and eating is different.

Superset-
OHP- 45/65/75/85/95/105/115lbx5, 125lbx3
BB row (bench grip)- 45/65/75/85/95/105/115lbx5

Couldn’t find a 2.5lb plate, so went to plan B-
DB OHP- 50lb, 1x8/7/6/4
Chin-up- 4x4

T-bar row-25/50/75lbx10, 85lb, 5x13
Forward lunge-5x10

Incline BB bench- 95lb, 3x12, 1x10, 1x8
Actual pressing is easy but feel incredibly unstable as I descend.

751

Superset-
Squat- 135/165lbx5, 195/225/255lbx3, 275lbx2, 225lb, 3x8, 1x4
Pull-up- 2x5, 3x4
Push-up- 5x10
Alternated between pull-up and push-up.

I spent a good 2.5 hours shortly before this standing around and chasing my dog around to encourage her to run, so I’m not that surprised the top set didn’t go well.

The 225lb felt significantly better than the previous sessions- I didn’t feel the need to sit down at the end of the third set this time. I cut the fourth set short because form didn’t feel as good and I think the second rep sucked.

That was it.

752

Treadmill jog- 2x.5 at 6.7 speed (~9 min mile pace)

19 sets of-
pull-upx1
push-upx3
body squatx5

1 set of-
pull-upx5
push-upx15
body squatx5

Did this with no rest- rough guess is that it took about 9 minutes.

Treadmill jog- 1x.25 at 6.0 speed.

Initially planned on just the first jog, then felt that I wanted to do more to get myself more “awake”.

Everything felt easy- intentionally chose reps that would be easy on the bodyweight stuff so that I can do all that without hitting failure.

753

Superset-
DB bench- 40/50/60/70lbx5, 80lb, 4x5
DB row- 40/50/60/70lbx5, 80lb, 4x8
RFESS- 4x8, 4x5

80lb felt heavy for both. I chalk that up to insufficient and bad eating in the last week. We’ll see how I do when I go back to normal next week.

Lat pull-down- 130lb, 4x10 (60 second rests)

BTN press- 65lb, 5x10 (60 second rests)

I forgot that I wanted to do these with longer rest so that I am fresher for each set. The later sets started to get hard for both; probably would have been easy with 90 second rests.

BB bench - 45/95lbx5, 115lb, 1x15/13/11/8 or 9

Not quite there yet.

Incline Y raise- 3x12

These felt hard. I blame the BTN press but honestly it’s probably because my rear delt/shoulder area is really weak with these kinds of movements.

754

Superset-
Squat- 135/165lbx5, 195/225lbx3, 245lbx10, 225lb, 2x8
Pull-up- 4x5
Push-up-3x10
Alternated between pull-up and push-up.

The 245lbx10 felt a lot more difficult than I expected it to. This felt pretty close to a real 10RM.

Trap bar carry-
135/185lb, 1x30ft each
205lb, 6x30 ft.

755

Power clean and push-jerk-
95/115/135lbx2, 155lbx1, 135lb, 5x3

Did not feel good.

Trap bar carry-
135/185/225/255lb, 2x30 ft
275lb, 6x30 ft

This felt ok.

Trap bar carries really makes my neck/upper back sore. It’s uncomfortable.

756

Superset 1-
OHP- 65/75/85/95/115lbx5, 125lbx6, 110lb, 1x8, 2x7, 1x6
Chin-up-10x3
Rotation between front lunge/reverse lunge/cossack squat- 10x5

125lb felt good. Failed an eighth rep on the second set.
2 second pause at top and bottom of the chin-ups.

Superset 2-
BB row (bench grip)- 45lbx5, 95lb, 5x10
DB OHP- 40lb, 6x6
Toe to bar- 6x4

BB bench- 45/95lbx5, 135lb, 6x7

Worked in with someone and didn’t want to spend time changing the plates too much. This felt pretty easy up until the last rep or two.

Incline Y raise- 3x15

Feels better but I’m using too much momentum. Cannot hold it at the top.

757

Did this with no lunch- couldn’t find the time due to work. Great that I decided to start eating an actual breakfast again on this very day.

Superset-
Squat- 95/135/165lbx5, 195lb, 3x12, 1x10
Pull-up-4x5
Push-up-4x10
Alternated between pull-up and push-up.

I did not like how slow squat reps have been feeling, so I decided to reduce weight. 195lbx5 felt harder than I thought it would, so I decided that this would a good weight to stop the ramp on.

All of these felt fast. The last set felt ridiculously hard. A bit displeased that I didn’t manage 4x12 but I felt that trying to get those last two reps would wreck the rest of the session.

6 min or so mini-rest.

Farmer’s walk- 50lb, six set of 50-60ft.

This felt light and I walked fast. This surprised me. I thought I’d be done after the squat but I recovered enough during the 6 min mini-rest and the time I took to set all this up.

Trap-bar deadlift-
135lbx5, 185lb, 5x10
Hanging knee raise- 5x10

Abs started getting painful around set 3 of the knee raise, but the rest felt fine.

758

Yesterday-
Treadmill jog- 1x.25 at 7.1(8:30 min mile pace), 5x.25 at 7.5 (8 min mile pace)

8:30 felt really easy, so I figured I’d be good to try the 8 min mile pace again. Started to feel winded by set 4 and 5, but overall felt very good.

The added bonus is that this ended up making me walk/jog for 2.75 miles, which is probably good for me. I enjoyed this.

Today-

Superset-
DB bench- 30/37.5/50/60/70lbx5, 80lb, 4x6
DB row- 30/37.5/50/60/70lbx5, 80lb, 4x6
RFESS- 5x5, 4x10

Much better. The bench felt good. The DBs here have a thicker grip starting from 80lb, so the rows became challenging. I figure this is good for developing grip strength.

Superset (90 second rest)-
BTN press- 45lbx5, 65lb, 4x13
Toe to bar- 5x5

Got challenging on the last set.

Lat pull-down (90 second rest)-
105lb, 3x16, 1x5-6
Did rest-pause on the third set to complete 16 reps. That tired my lats out.

BB bench-
45/95lbx5, 115lb, 2x13, 1x11, 1x15
Did rest-pause on the last set. Going to start taking 90 second rests on this too.

BB row-
45lbx10, 95lb, 3x12

759

Superset-
Squat- 95/135/165lbx5, 195/225lbx3, 245lbx12, 135lb, 2x12, 1x14
NG pull-up/pull-up-9x3
Push-up-9x10

Strong enough on pull-ups again, so I don’t need to alternate.
Felt exhausted by the end of this. I’m happy that I had the good sense to bring the weight down a lot after the 245lb, because 135lb felt productive- clean, fast reps but very tiring. If I had 185lb on the bar as I originally intended then I doubt I could have done this.

6 min or so mini-rest.

Farmer’s walk- 60lb, six set of 40-50 ft.

This also felt light. Happy with that.

Superset-
Trap-bar deadlift- 135/185lbx5, 225lb, 5x10
Kneeling ab-wheel roll-out-3x10
Hanging knee raise- 2x10

225lb didn’t feel that bad. Switched over to the knee raises when the roll-outs started to feel too fatigued.

760

Did 100 burpees yesterday right before dinner because I didn’t manage to go on a jog. My quads didn’t like doing this, presumably because of the squats. Didn’t time it, but I was a sweaty mess afterwards so it achieved its purpose.

Today-
Power clean- 95/115/135/155lbx3, 145lb, 5x5

Didn’t feel powerful but they all went up. Stopped all of these on my quads and now my right quad has a small bruise.

Trap-bar carry-
135/225lb, 1x50-60ft
275lb, 1x20-30ft
315lb, 1x15-20ft
275lb, 4x20-30ft

I failed to carry the 315lb all the way; everything failed. I attempted to walk back and my grip failed.

275lb feels easy but 315lb does not, so I’ll do 295lb next time.