Molikeye

Training Training Logs
1

Goals:

December 2012

A1 - Squat: 405 lbs ~ ACHIEVED ~ October 9th (140 kg x 10 reps)
B1 - Bench: 295 lbs ~ ACHIEVED ~ December 22nd
C1 - Deadlift: 435 lbs ~ ACHIEVED ~ August 3rd (365 lbs x 6 reps)
C2 - Deadlift: 455 lbs ~ ACHIEVED ~ October 12th (155 kg x 10 reps), December 22nd

December 2013

A1 - Squat: 455 lbs
B1 - Bench: 315 lbs
C1 - Deadlift: 495 lbs

June - July
Conjugate Method

Sun: DE Upper Body
Mon: ME Lower Body
Tues: Rest
Wed: ME Upper Body
Thurs: Rest
Fri: DE Lower Body
Sat: Rest

Results:
Squat: N/A
Bench: +20 lbs
Deads: +55 lbs

Supplements: Muscle Juice Protein, Glutamine, Beta-Alinine, B-Vitamin, Fish Oil, Multi-Vitamin

Notes: I switched up my squat stance halfway through, so I can’t say for certain how much my squat increased. Toward the end of the 8 weeks, I started incorporating 1 heavy working set for each of my lifts, with much success. Focussing on CG Bench, Military, and Rack Lockouts really seemed to help boost my bench.

August - December 2012
5/3/1 Powerlifting

Sun: Rest
Mon: Military Focus
Tues: Squat Focus
Wed: Rest
Thurs: Bench Focus
Fri: Rest
Sat: Deadlift Focus

Results:
Squat: +10 lbs (365 to 375)
Bench: +20 lbs (275 to 295)
Deadlift: +40 lbs (415 to 455)

Supplements:
100% Whey Isolate, Creatine Monohydrate, Glutamine, Omega 3 Fish Oil, B100, Multi Vitamin

Notes:
I used a template very similar to Dave Tate’s Periodization Bible (as described by Jim Wendler within the 5/3/1 manual), focusing a lot on lat and upper back developement on 3 of the 4 training days. Every 4th week (last week of the month) I would perform one heavy single of the main lift and perform only one assistance exercise as a way to deload. Assistance exercises would follow the rep scheme of 8/8/8 on week 1, 6/6/6 on week 2, and 8/6/4 on week 3.

Db Rows, Pull/Chin Ups, Flat/Inc DB, Dips, CG Inc Press, RDLs, and GHRs were the core of my assistance exercises.

2

ME Upper Body Day

Length: ~1hr

Flat DB Press
45 x 12
60 x 10
70 x 6
80 x 4
90 x 2
95 x 3 x 4
100 x 3

Standing Rear Fly
25 x 3 x 12

Skull Crushers
105 x 2 x 6
105 x 4

1 Arm DB Row
65 x 10
80 x 10
85 x 9
85 x 8
90 x 6

Chin Up (to sternum)
BW x 6
BW x 3 x 5

3

June 8th

DE Lower Body

Length: ~ 75 minutes

DE Squat @ 60% RM
135 x 5
185 x 5
225 x 15 x 2

2-3" Deficit Deadlift
275 x 4
320 x 4
340 x 2
360 x 2

Walking DB Lunges
90 x 4 x 6

GHR Negatives
BW x 2 x 4
BW x 3

Feet Elevated Planks
2 x 1m

Seated Cable Crunches
10 x 3 x 8

The cable machine at the local gym is a bit outdated, and the weight plates are numerically ordered instead of having the actual weight on them.

4

DE Upper Body

Length: ~ 75 min

DE Bench @ ~55% RM

45 x 20
95 x 10
115 x 10
145 x 12 x 3

Rack Lockouts (upper arms parallel to chest)
225 x 6
240 x 4
260 x 4
270 x 3
280 x 2
285 x 1

Standing Military Press
95 x 6
115 x 4
125 x 4
135 x 2 x 3

BB Row
135 x 10
185 x 6
215 x 2 x 4
225 x 2
225 x 3

Pullup (outside shoulder width)
40 x 2 x 2
45 x 2 x 2
55 x 1

My left forearm has been acting up since May from doing 10 x 10 EZ Curls, and as a result some of my upper body movements cause it to flare up. It’s slowly getting better, and I’m hoping my weights will climb a bit once it starts feeling better again.

5

ME Lower Body

Length: ~ 65 min

Squat
95 x 15
135 x 10
185 x 10
225 x 8
275 x 6
315 x 4
345 x 2
365 x 2 ----> Estimated 1RM = 389 lbs
375 x 2 x 1

Good Morning
135 x 3 x 8

Seated Ham Curls
170 x 20
170 x 15
170 x 12

DB Squats
80 x 3 x 10

Feet Elevated Planks
2 x 1m

Unilateral Farmer’s Walks
90 x 66 steps x 2 both sides

6

I’ll be following. You look pretty damn big in your avi.

CS

7

[quote]CSEagles1694 wrote:
I’ll be following. You look pretty damn big in your avi.

CS[/quote]

Hey man, thanks. I took that pic about 5 weeks out from my comp, so I think I was around 167 lbs? My back / lower body developement and overall shape are probably my strong points, and I’m having a hell of a time bringing up my chest, shoulders and arms to compensate.

8

ME Upper Body

Length: ~ 75 min

Bench
45 x 20
95 x 15
135 x 10
160 x 8
195 x 6
225 x 4
245 x 2
255 x 2 —> Est. 1RM = 272 lbs
260 x 1
265 x fail :frowning:

Feet Elevated Pushups
25, 20, 12

Standing Rear Flies
25 x 3 x 15

Skull Crushers
115 x 8
115 x 5
115 x 4

DB Rows
65 x 10
85 x 2 x 10
90 x 2 x 8

Chin Ups
BW x 8
BW x 3 x 6

Not too sure how to feel about today’s workout. I’ve made improvements in every exercise except for the one exercise that I want improvement in the most. Hopefully next week will yield better results.

Since my squat session, my back and calves have been quite sore. My left forearm is slowly getting better, though I am careful to try to warm up pretty thoroughly.

9

DE Lower Body

Length: ~ 70 min

DE Squat @ 50%
95 x 5
135 x 5
195 x 15 x 2

2" Deficit Deadlift
275 x 4
315 x 2
335 x 2
355 x 2
375 x 2 —> Est. 1RM = 400 lbs

Walking DB Lunges
95 x 3 x 5

GHR Negatives
BW x 3 x 4

Feet Elevated Planks
2 x 1m

Seated Cable Crunches
10 x 8
10 x 2 x 6

I’m really happy about the big jump in my deadlift; the most I’ve ever pulled was 385 lbs, so doing a double with 10 lbs less has me feeling as though I’m doing something right (I pulled listening to Michael Jackson, maybe that’s the secret).

10

June 16, Freebie

Worked out with my buddies yesterday. I didn’t do much, just chest isolation and calf stuff (things that I haven’t been doing recently). Went something like this:

Push Ups superset with Cable Flies to pre-exhaust for reps, 3 sets
Wide Grip Bench for reps, 3 sets with 3 forced reps on the last set
Standing BB Calf Raise, 2 heavy working sets with a drop set
Seated 1 Legged DB Calf Raise for reps, 3 sets
Low Pulley Cable Flies for reps, 3 sets

June 17th

DE Upper Body

Length: ~75 min

DE Bench @ ~55% RM
45 x 20
95 x 15
145 x 12 x 3

Rack Lockout (upper arms parallel to chest)
225 x 4
255 x 4
275 x 2
285 x 2 x 2

BB Row
135 x 10
185 x 8
215 x 4
225 x 2 x 4
235 x 2

Standing Military Press
95 x 8
125 x 4
135 x 4
145 x 3

Pull Ups (outside shoulder-width)
40 x 4
45 x 4
50 x 4
55 x 4

My forearm felt really good today; yay for healing. On the bench work, I really payed attention to form, body position, and bar placement. I think keeping close attention on the finer details will make a big difference come the next heavy bench day. Doing the overhead presses after the rows made a big difference too; locking out wasn’t so much of a struggle this time.

11

ME Lower Body

Length: ~75 min

Squat
95 x 15
135 x 10
185 x 10
225 x 6
275 x 4
315 x 2
335 x 2
355 x 2
375 x 2 —> Est. 1RM = 400 lbs
395 x 2 x fail
315 x 8
275 x 8
225 x 15

Seated Leg Curls
170 x 2 x 20
170 x 15

Feet Elevated Planks
2 x 1 min

Unilateral Farmer’s Walks
95 x 70 steps x 2

I’m happy about hitting 375 for 2, though not so happy about failing twice on 395; me and my stupid ego. My form felt like it was breaking on the heavier sets, so I decided to rep out with strict form for a few sets afterwards. It felt really good, and may be something that I will do more of.

I’ve been feeling pretty gassed these past few days, and I’m thinking about taking out some accessory exercises (and perhaps focusing more on the core lifts) in an attempt to decrease the volume. I’ve also had a cold for just about a month now, so I think my body is trying to tell me something. I may just focus on squats on ME days and deadlifts on DE days for lower body and see how I feel after a week or so of that.

12

June 20th

ME Upper Body

Length: ~80 min

Bench Press
45 x 20
95 x 15
135 x 10
165 x 8
195 x 6
225 x 4
235 x 4
240 x 4
245 x 4 —> Est. 1RM = 278 lbs
250 x 3

Feet Elevated Pushups
30, 15, 15

Standing Rear Fly
30 x 2 x 12
30 x 10

Skull Crushers
115 x 6
115 x 2 x 4

1 Arm DB Row
65 x 10
85 x 10
90 x 2 x 10
95 x 5

Chin Up
BW x 8
BW x 3 x 6

I’m surprised I can remember what I did. I thought I posted this two days ago, but I guess not. Going to be hitting the gym within the hour for dynamic squats and then some heavy ass pulling. I am excite, yes!

13

DE Lower Body

Length: ~70 min

DE Squats @ 55%
95 x 5
135 x 5
185 x 5
220 x 15 x 2

2" Deficit Deadlift
285 x 4
325 x 2
345 x 2
365 x 2
385 x 1
395 x 0
395 x 1

Seated Cable Crunch
8th Plate x 15
8th Plate x 3 x 10

The deads felt real heavy and slow today. The first set of 395 was about 2" off the ground when I dumped it for no good reason. I got dissappointed in myself, fumed for about a minute or two, then grinded that son of a B off the ground. It was a bit jerky at the top, so I’m not going to go any heavier until I can clean it up.

14

PR on the deficit deads? good work!

15

Thanks! I am pretty happy about it!

Just found out last night that there is a powerlifting meet in Edmonton at the end of October, geared (I think). I don’t know if I will compete if it’s geared because I can’t afford to buy any, but I’m definitely going to spectate. I was looking into the rules and found that my squat was 31 stories too high, so I’m going to have to do start squatting a hell of a lot lower for it to be considered legit. My ego is going to be getting it’s face punched by the severe drop in weight, but if that’s what has to happen then so be it.

My back is feeling pretty beat up today. I was considering hitting the gym to do mobility drills and to work on squatting technique more, but my body is saying “play video games and read today so that I can recuperate”. We shall see…

16

in

17

Ah shit, pressure is on now, haha :stuck_out_tongue:

Pre Meal (1.5hr): Banana + strawberry shake with milk, protein and glutamine, 2sl of rye toast, fish oil
Pre Supps: B-vitamin and 1/2tsp beta-alinine
Post Shake: 2 scoops Muscle Juice
Post Meal (1hr): Half a bun with chili, 2c of milk, fish oil

DE Upper Body

Length: ~80 min

Bench
45 x 20
95 x 15
155 x 12 x 3

Notes: Played around with my grip. Not too sure if wider is better, I will have to try when I do a heavy bench session.

1 Arm Close-Grip DB Press (nuetral grip)
85 x 6
85 x 5
90 x 4

Notes: Done with the pressing arm’s shoulder off the bench to get a full ROM

Underhand BB Row
135 x 10
185 x 6
205 x 2 x 6
215 x 4

Notes: Forgot just how well these destroy my back. I had a wicked pump from the very first set.

Low-Incline DB Press
90 x 2 x 6
95 x 3

Sam’s Special Chin Ups
BW x 3 x 4

Notes: My buddy showed me these; I’m not sure what he called them so I’m naming them after him. You start off with a inside-shoulder-width grip chin up, and as you pull yourself up to the bar you lean your upper body back so that the bar touches below your nips / top of abs with your upper body as parallel to the floor as possible. Hard as shit.

Rotating DB Curls
40 x 2 x 6
45 x 4

After stretching my upper body, I worked on some mobility and flexibility stuff for my squats, technique, set-up and bar positioning. I’m going to be doing a low-bar placement with feet wider than shoulder-width (so when I come down my shoulders touch the inside of my knees), ass-to-grass kind of squat. Before I was doing a high-bar placement with a shoulder-width stance, coming down to just above parallel. My new weights are going to be quite embarrassing, I’m afraid.

I’m also going to try working on my deadlift form as well, so my weights for those will drop as well. Hoooooo hum.

PS: Benching and low-bar squats are killer when you have sunburnt shoulders. Just sayin’.

18

[quote]Molikeye wrote:
Notes: Played around with my grip. Not too sure if wider is better, I will have to try when I do a heavy bench session.
[/quote]
Depends on the person. However, if you want a bigger penis, go with CGBP.

19

Nah bro, my dank only looks small because my thighs are so massive :wink:

Pre Meal (1hr): Banana and blueberry shake with milk, protein, glutamine, fish oils
Pre Supps: B-vitamin, 3/4 tsp beta-alinine
Post shake: 2 scoops Muscle Juice
Post Meal (1hr): Porkchop, balsmati rice, 1.5c milk, fish oils

ME Lower Body

Length: ~75 min

Squat
45 x 10
95 x 10
135 x 10
185 x 6
225 x 5
245 x 5
255 x 2 x 4
255 x 5
185 x 3 x 8

Romanian Deads
185 x 3 x 8

Seated Ham Curls
170 x 15
170 x 10
170 x 7

Feet Elevated Planks
1m, 40s

Suitcase Carries
45 x 20 steps
95 x 20 steps
115 x 2 x 20 steps

Everything below my waist is going to be sore tomorrow.

20

Pre Meal (1hr): Banana and blueberry shake with milk, protein, glutamine and fish oil
Pre Supps: B-vitamin, 1 tsp beta-alinine
Post Shake: 2 scoops Muscle Juice
Post Meal (1.5hr): Rye sandwhich with cheese, turkey & bologna, 1.5 cups milk

ME Upper Body

Length: ~ 75 min

Bench
45 x 20
95 x 15
135 x 10
165 x 8
195 x 6
235 x 4
245 x 2
255 x 1
265 x fail
225 x 4

Notes: Go eff yourself bench press >:/

Flat DB Press
80 x 10
80 x 8

Standing Rear Fly
30 x 3 x 12

CG Bench
135 x 10
165 x 9
165 x 7

Notes: CGBP has always hurt my forearms, so I played around with my grip and found that they are alright with an open / thumbless grip

1 Arm DB Row
65 x 10
90 x 2 x 10
95 x 6

Wide Pull Up (~6" outside shoulder-width)
BW x 7
BW x 2 x 6

Rev. EZ Curl
45 x 10
65 x 10
75 x 10

Notes: Gotta watch out on these, as they slightly aggrivated my forearm

Totally revamping my upper body workouts, since nothing that I’m doing now is helping to increase my bench. I’m going to put more focus on increasing my CGBP, OHP, flat DB and low-incline DB presses and see where that goes. The first two exercises are definitely weak, so by bringing them up hopefully that will help.