Menace Training Log

Training Training Logs
83

2020-12-30T05:00:00Z 12/30: AM Max Effort Upper

A1: Band Tricep Pushdowns
black band x25x4

A2: Band Lat Pulldown
black band x25x4

A3: Neutral-Grip One-Arm Seated DB Press
30x25x2
20x25x2

Went too heavy on this at first and fried my shoulders. This probably hurt my performance on the next exercise a bit.

B: Seated Dead-Stop Overhead Press (Hole 17)
45x10
95x5
115x3
135x2
155x1
185x1
205x1 (PR, never done before)

I likely would’ve went for 225 if I didn’t fry my shoulders during the Wenning Warmup. Still a good lift and a great grind.

C: Dead-Stop JM Press
45x3
95x3
115x6x6

D1: Pull-up
BWx3
(45x3+3+2)x3 (cluster sets)

D2: Overhead Band Tricep Extensions
black band x20x3

E: Slow-Tempo Band Face Pull
black band x20x3

84

2020-12-30T05:00:00Z12/30: PM Conditioning

Running
3 miles easy

85

2021-01-01T05:00:00Z: Dynamic Effort Lower

A1: Band Seated Leg Curl
black band x25x4

A2: Band Low Row
black band x25x4

A3: Belt Squat
45x25
90x25
135x25
180x25

B: DE Box Squat
45x10
135x3
185x2x8

C: DE Sumo Deadlift
135x3
195x1x8

Sumo technique is starting to feel a lot smoother.

D: Hip Thrust
135x3
225x3
275x3x3

E: Barbell Row
135x8x3

Trying to do these following the technique Ed Coan uses.

F1: Band Standing Abs
band x25x3

F2: Lying Leg Raises
BWx20x3

86

2021-01-02T05:00:00Z:Conditioning

Running
7 miles easy

87

2021-01-03T05:00:00Z: AM Dynamic Effort Upper

A1: Band Tricep Pushdown
black band x25x4

A2: Band Pullover
black band x25x4

A3: Neutral-Grip DB Floor Press
30x25x4

B: DE Bench Press
45x10
95x5
135x3
175x3x3 (medium-grip)
175x3x3 (close-grip)
175x3x3 (wide-grip)

C: Dips
BWx5
45x3
90x3
135x3

Gonna try to do two sets with 135 next week.

D: Chest Supported Tricep Kickback
20x12x3

E: Neural-Grip Fat-Grip Pull-up
(BWx3+3+3)x3 (cluster sets)

G: Slow-Tempo Band Face Pull
black band x20x4

88

2021-01-03T05:00:00Z: PM Conditioning

Ruck March
50lb ruck for 3.5 miles moderate

89

2021-01-04T05:00:00Z: AM Max Effort Lower

A1: Banded Leg Extension
black band x25x2
black band (doubled) x25x2

A2: Kettlebell Swing
35x25x4

A3: Belt Squat
45x25x4

B: Deficit Sumo Deadlift (3")
45x10
135x5
185x3
225x2
275x1 (added belt)
315x1
335x1 (PR, never done before)

C: Hip Thrust
135x3
225x3
315x3x3

D: One-Arm Chest Supported DB Rows
20x5
60x8x4

E: Band Pullover
black band x20x4

F1: Kneeling Ab Wheel Rollout
BWx12x4

F2: DB Oblique Side Bend
60x15x4

90

2021-01-04T05:00:00Z: PM Conditioning

Running
4 miles easily finishing the final 12min with 6 x (20sec strides / 1min40sec easily)

91

2021-01-05T05:00:00Z: Conditioning

Running
5.5 miles total; 2 miles easy warmup; 5 x 4min at 7:20-25 pace with 1min45sec rest between each; easy cool down

Paces for the running were more like 7:40-8:00. Bad day for running as I’ve gained weight lately. I’ll get better though.

92

2021-01-06T05:00:00Z: AM Max Effort Upper

A1: Band Tricep Pushdowns
black band x25x4

A2: Band Lat Pulldown
black band x25x4

A3: Standing DB Overhead Press
20x25x4

B: Overhead Press
45x10
65x5
95x3
115x2
135x1 (added belt)
155x1
175x1
185x1
195x1 (PR)
200x0

Another great OHP PR. Got greedy and tried to go for 200 but missed. Probably would’ve gotten it if I hadn’t did the 195 before. Oh well, always next time.

C: Dead-Stop JM Press
45x3
95x3
125x6x6

D: Pull-up
BWx3
(45x3+3+2)x4 (cluster sets)

E: Overhead Band Tricep Extensions
black band x20x3

F: Slow-Tempo Band Face Pull
black band x20x3

93

2021-01-06T05:00:00Z: PM Conditioning

Running
4 miles easy

94

2021-01-08T05:00:00Z: Dynamic Effort Lower and Conditioning

A1: Leg Extension
50x25x2
60x25x2

A2: Leg Curl
60x25x25

A3: Belt Squat
45x25x2
90x25x2

B: DE Box Squat
45x10
135x3
200x2x8 (EMOM)

C: DE Sumo Deadlift
135x3
185x1x8

D: Running
3 miles easy on treadmill

95

2021-01-09T05:00:00Z: Conditioning

Running
7.74 miles easy running finishing the final 15min with 6 x 30sec uphill strides with an easy jog to the bottom between each

96

2021-01-10T05:00:00Z: AM Conditioning

Ruck March
4 miles easy

Done with girlfriend.

97

2021-01-10T05:00:00Z: PM Dynamic Effort Upper

A1: Machine Overhead Tricep Extension
50x25
60x25
70x25
80x25

A2: Wide-Grip Lat Pulldown
55x25
70x25
85x25
100x25

A3: DB Bench Press
35x25x2
45x25
50x25

Skipped the 40s cause there wasn’t any. Crappy apartment gym lol.

B: DE Bench Press
45x10
95x5
135x3
190x3x8

98

2021-01-11T05:00:00Z: AM Max Effort Lower

A1: Leg Curl
50x25x4

A2: Leg Extension
50x25x4

A3: Goblet Squat
40x25x4

B: SSB Box Squat
65x10
115x5
155x3
205x2
245x1 (added belt)
265x1
295x1
315x1
335x1 (PR, never done before)

C: GHR
BWx5x3

D: Seated Leg Curl
50x5
115x12x3

E: Machine Iso Low Row
90x5
180x10x3

F: Barbell Row
45x10
135x8x3

G: Reverse Hyper On GHR
Mini Band x20x3

H: Ab Wheel Rollout
BWx15x3

Notes
Great workout today. Got a new membership at a gym with nicer toys to play around with. Exited to see what comes of it.

99

2021-01-11T05:00:00Z: PM Conditioning

Running
3.1 miles easily finishing the final 12min with 6 x (20sec strides / 1min40sec easily)

100

2021-01-12T05:00:00Z: Conditioning

Running
6.4 miles total; 2 miles easy warmup; 2 miles at 7:35-40 pace; 3min walk; 4 x 2min starting at 7:00 pace and working down a few seconds on each to finish with #4 at 6:45 pace; 2min rest between each 2min piece; easy cool down

Had trouble staying on pace again. Will probably do speed work on the treadmill from here on out so I’m making sure to push myself.

101

2021-01-13T05:00:00Z: AM Max Effort Lower

A1: Shrug Tricep Pushdown (Rope)
30x25x3

What I mean by this is doing tricep pushdowns like JM Blakely teaches, i.e. shrugging your shoulders while doing them to activate more of the lower tricep.

A2: Supinated Lat Pulldown
55x25x4

A3: Feet-Up Neutral-Grip DB Bench
40x25x4

B: Football Bar Bench
45x10
95x5
135x3
155x3
185x2
205x1
225x1x2
245x1
275x1 (PR, never done before)

Kind of a weird day for max effort. Did this all on the Thompson Fat Pad at my gym. Honestly it felt weird and I probably wont be using it again. Did 225 twice because the first time I think I mis-gripped the bar and had a weird unbalanced grip. Regardless, I still pulled out a smooth, relatively easy (RPE 8.5) single at 275. Also, I don’t know the exact weight of this bar so I’m counting it as 45 lbs.

C: Dips
BWx5
45x5
90x3
135x3x2

Feeling super strong on dips. Did a video and my form was great as well.

D: Floor Rolling Tricep Extension
25x12x3

E: Neutral-Grip Pull-up
BWx5
(45x3+3+2)x2

F: Machine Iso-Lateral High Row
90x5
180x12x3

G: Machine Rear Delts
55x35x4

Training rear delts as described by John Meadows. Really fried them and I’ll definitly be sore tomorrow.

Notes
My 100th logged workout on T Nation!!! Despite my weird troubles on bench today I still had a great workout. Gained some weight over the holidays so I’m doing a 500 calorie deficit to get back into shape. Workouts still feeling good as I’m not cutting carbs and getting around a gram of protein per pound of bodyweight.

102

2021-01-14T05:00:00Z: PM Conditioning

Running
4 miles easy