Nacho's Redemption

Training Training Logs
1

The back story:
Was a user on here for quite a while, lost the account and email blah blah blah. Had a log but I stopped posting and lifting was doing alright, then it started to get mediocre. Not keeping track of training caught up with me, and hell, a Tuesday night is a good time to just get shit done. In here looking for competition and critiques to get hoss boss strong as hell. LETS GO.

Lifetime bests:
Squat: 445x1, 415x3
Bench: 375x1, 360x3
Military: 225x3
Dead: 465x1, 415x7
Clean: 265x1, 225x5
Snatch: 205x1, 195x3
BW: 230

Current Training Maxes:
Squat: 440
Bench: 350
Military: 225x1
Dead: 465
Clean: (coming soon)
Snatch: (coming soon)
BW: 215

The plan:
Recently started implementing one of Thibs’ rep protocols (3/2/1) and am currently having success with it. Work manual labor in the summer so it gives me a chance to have days when I’m not feelin it, and days to kill it. Start around 80% and go up by 5% each set, then add 5-10 lbs and do another wave. Gonna keep doing this for a while, may change things up a bit as we go. Generally lift every 2 days.

Recent Workouts:
Squat: 6/13
Back squat: w/u
350x3, 370x2, 390x1
355x3, 375x2, 390x1
Speed squat: 1 min per set
225x8x3
Single leg step ups:
135x8ea, 145x8 ea, 155x8ea
Calves:
90x15,15,15
Abs: Couple different exercises, 50 reps

Bench: 6/15
Flat BB bench: w/u
280x3, 295x2, 310x1
285x3, 300x1, 315x1
290x3, 305x2, 320x3 (Go all out after 3rd wave)
Speed bench, wide/narrow:
225x6x3
Cable row:
150x8, 180x8, 210x8, 240x8, 150x15
(more stuff)

Hamstring Dominant
Front Squat: w/u
260x3, 275x2, 290x1
265x3, 280x2, 295x1
270x3, 285x2, 300x2
Bulgarian split squat:
145x8ea, 155x8ea, 175x6ea
Bastardized GHR:
Bwx8,8,8
Goblet squat:
100x10,10,10
Absx50 reps

Military press: 6/19,
BB military press: w/u
180x3, 190x2, 200x1
185x3, 195x2, 205x1
190x3, 200x2, 210x2
CG incline Bench:
225x5, 245x5, 265x5
Chest to bar chins:
bwx3,5 +10x5, +20x5
Chins:
+45x6,5,5 bwx8,4

  1. Incline tate press: 65x8, 70x8, 75x8
  2. Incline DB row: 65x12, 70x12, 75x12
    Shoulder prehab + band pull apparts

Stoked to be back here, and ready to get after it.

2

I like mexican food.

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3

[quote]theBird wrote:
I like mexican food.

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Thanks for stoppin’ in! Mexican food is where its at. Nachos+cheese+buffalochicken = success

4

Been hot as hell the last few days but I still managed a semi decent squat session:
Back Squat- w/u
355x3, 375x2, 395x1
365x3, 385x2, 405x1

225x6x2 for speed… not that quick

BB step ups:
135x6 ea, 155x6, 175x6

Hanging leg raises: 10,8,8 with some 185lb cleans thrown in for fun

Calves- 100 reps total with 45, 90, 135 lbs
More abs, 5x10 with limited rest

Post workout was a trip to hooters where 43 wings were consumed, which is a little off my PR of 54. Not a bad way to end the day

5

Little bit of benching that broke down like this:
Flat bench: w/u
285x3, 300x2, 315x1
295x3, 310x2, 325x2

2-Board press:
275x3, 315x2, 365x1, 225x21

BB-rows:
135x10, 185x10,15, 135x20

DB-rows:
90x25 ea.

Nothin terribly tough today, just didn’t have the time for a full session. Numbers were a bit off my bests, but as i havnt done 2-board press in a while it was good to feel the extra weight.

Coming soon:
Goals and other relevant information

6

Front squat: w/u
265x3, 280x2, 295x1
275x3, 290x2, 305x1, 315x1, 325x1 (+10 lb ATG PR)

Zercher’s: Never tried these before, they’re hard as hell but I like 'em
225x5, 245x5, 265x5

Bulgarian Split squat:
155x3x8ea

GHR on pulldown:
bwx3x8

50 reps abs

Been thinking about goals, would like to see some numbers like
Squat: 475
Bench: 405
Clean: 300
Snatch: 225

Within the next year. Starting up olympic lifts soon cuz damn do i miss them. I also throw as a hobby (mostly discus but have given shot a try in the last few months) and walked on to a college team two years ago but didnt make the cut this past year. Definitely want to go out for that in the fall and give my senior year hell.

7

You lift some heavy ass weight.

Pictures? Videos?

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8

I’ll definitely try to get some vids up, however I train mostly alone so its kind of a challenge.

Todays training:
Military Press: w/u
185x3, 195x2, 205x1
190x3, 200x2, 210x1, 215x1

Incline Bench:
225x5, 275x5 (close grip), 225x10 (wide)

Pullups:
bwx5,5,5, +25x5, +50x5, +60x5 then 27 in two minutes (sets were 12,5,3,2,3,1,1 or something like that)

Front lat raises and curls and all that good stuff.

Now that its been a couple months doing this i think i’m going to change it up and move on to a “Westside” type lifting style, which I’ll detail after i get back from vacation when i’ll be taking a deload week.

9

Quick 5 AM lifting session before vacation and i start the new program. Broke down like this:
Back squat: w/u
3151
Belt on
3651
Belt + old wrist wraps on knees… trying it out
4051
4301
455*1 +10 lb PR

Bench: w/u
2851
3251
350*1 easy … def have more in the tank

bw was 215, double bodyweight never felt so good. see y’all in a week!

10

Quick gym sesh today, starting it up next week though and looking to implement a ME/DE/RE type method that will probably be a 12 day cycle.

Bench: w/u
135x3,3 with bands, about 20 at the bottom, 100 at the top
145x3,3
155x3,3
165x3,3
175x3,3
195x1
225x1
245x1
265x1
135x3,3 All against bands with minimal rest

Squat: w/u
185x2,2 against bands with 0 at the bottom 80-100 at the top, to a box w/ pause
225x2
250x2
275x2
295x2
315x1
345x1
365x1
225x2,2,2,2

Nothing too tough today, ready to start it up next week

11

Started up the new program, which is going to be 6 days, most likely over a 12 day cycle if i have work, maybe shorter if i dont. ME/DE/RE split, today was the RE Upper day and broke down like this:

A1. Military Press: 145x3, 155x3, 165x3, 175x3, 185x3,3 195x3,3
A2. Lat Pulldown: 160x5, 170x5, 180x5, 190x5, 200x5,5 210x5,5

B1. Incline Bench (med grip): 195x3, 210x3, 225x3, 240x3, 255x3,3 270x3,3
B2. 45* Pulldown: 170x5, 185x5, 200x5, 215x5, 230x5,5,5,5

C1. Flat Bench: 230x3, 245x3, 260x3, 275x3, 290x3,3 305x3, 315x3… rockin’
C2. Cable Row: 170x5 185x5 200x5 215x5 230x5,5 245x5,7

Goal is just a good amount of volume with relatively heavy weight, this is something one of my strength coaches at college gave me and it worked pretty well, giving me the heaviest bench of my life (gonna get back to that).

Days will probably be in this order from now on:

RE Upper
ME Upper
DE Lower
ME Upper
DE Upper
RE Lower

Got 5 wks planned out in an excel file, ready to get after it. Bw was 214 today

12

Did RE lower yesterday AM, real early and was completely unimpressive:
Back Squat: 340x3x5
Front Squat: 225x3x5
Overhead Squat: 135x3x5
Abz n’ Calvez

ME Upper today:
CG bench Up to a max: w/u
275x1
315x1
330x1
340x1 (+5 lb PR)
270x5 1 count at top, easy peezy

DB extensions: 45x3x15

Rope Pushdowns:
80x20
90x20
100x20… insane pump

T-Bar Row:
2platesx10
3platesx2x10
2platesx10

Side raises: 20x3x20

Face pulls: 60x2x20

Good stuff today, i like the way things are rolling.

13

Gym Closed early on ME Lower day, still managed to get in 315x5, 335x5 backsquat with ~~ 150lbs tension at the top, then some natty GHR’s.

DE Upper was today and broke down like this:
Speed bench w/ bands (~100lbs at top):
135x3x3
155x3x3
175x3x3
135x2x3

3 board with med grip-
225x5, 275x5, 315x5, 340x5, 350x4, goal was 2 heavy sets of 5, misgrooved the 4rth rep and didnt chance a miss.

Plate raises:
45x3x20

Chest Supported rear delt work:
15x3x20

Face pulls:
70x3x15

Some curls and stuff for fun, good session i’m really liking going heavy all day erryday

14

DE Lower:
Clean from floor: w/u
160x5, 180x5, 200x5

Hang Snatch:
135x6x2

Back squat to box w/ 2 second pause: w/u
135x4, 185x1, 205x8x4 w/ 1 minute between sets (would guess ~140 lbs tension at top)

Hanging Leg raises:
bwx3x12

Quick n’ dirty, next up is RE upper

15

RE Upper:
Same thing as last week, but swapped some of the pulling exercises and cut the flat bench two sets short because of time.

A1. Military Press: 145x3, 155x3, 165x3, 175x3, 185x3,3 195x3,3
A2. Chest to bar Chins: BWx5,5,5,5,5,5,5,5

B1. Incline Bench (med grip): 195x3, 210x3, 225x3, 240x3, 255x3,3 270x3,3
B2. Pullups with weight: BWx5, +10x5, +20x5, +30x5, +40x5,5 +50x5,5

C1. Flat Bench: 230x3, 245x3, 260x3, 275x3, 290x3, 315x3
C2. Tbar row: 90x5, 115x5, 125x5, 135x5, 145x5,5 155x5,5

BW was at about 216 today, feel like i’ve been down fat recently which is cool cuz hey, its summatime. Thinkin that RE lower might happen some time tomorrow, and then i’ll get the details up about that and the changes i’ve made since last week.

16

Saturdays RE Lower session:
Snatch up to 155x5,
Hang clean 160x6x2
Back squat 3x5 @ 340
Front squat 3x5 @ 240
Overhead Squat, 5 sets up to 165x5
50 reps abs

Today’s ME Upper:
Floor Press: w/u
275x1, 290x1, 305x1, took a perceived max at ~~ 315, 3 reps @ 90% = 275x3, easy, def had more however this was the first time doing this in 4+ years.

DB tricep extensions: 45x15, 50x15, 55x15
Tri pushdowns: 100x10, 70x15, 50x20,20, insane pump

Plate raises, rear delt work, and soem curls thrown in there two. been madddd busy lately

17

ME Lower:
Band Box Squat: +~150 lbs at the top, w/u
275x3, 315x3, 365x3, 315x3

Pin pull from below knee cap:
315x3, 405x3, 455x1 (hook grip failed, +2 with mixed grip)

45 degree back raise: 25x6, 45x6, 70x6, 45x10

Ab wheel: bwx4x12

Not bad, i think i am going to add in some single leg stuff because i’ve done that in the past and its worked well.

18

DE Upper
DE Upper was today and broke down like this:
Speed bench w/ bands (~100lbs at top):
135x3x3
155x3x3
175x3x3
135x3x3

3 board with med grip-
225x5, 275x5, 315x5, 345x5,

Lat raises
20x3x20

Pendley Rows:
135x5, 185x5, 205x5, 225x5, 205x8, 185x10

Pump work for the arms, all in good fun. BW was up around 218 today

19

Havent posted in a while b/c things have been busy as hell, but i still made it to the gym and did alright.
RE Lower today:
Hip snatch:
135x3, 145x3, 165x3 easy
Hang Clean:
175x2,2,2,2,2

Back Squat: w/u
315x1, 355x5,5 (add belt) 365x5, gym had a powerlifting belt today that seemed pretty good so i gave it a spin

Front Squat:
250x5,5,5

Overhead Squat:
135x5, 155x5, 175x5

80 reps abs
PWO made a shake outa 2scoops muscle milk, 1 banana 3 TBSP peanut butter and 1 egg. and it was bangin.

20

Little bit o’ ME Upper today, got to work with my boys and absolutally killed it.
Floor press: w/u
275x1, 305x1, 325x1, 335x1, 300x5. Smoked all of these reps was crusin’

3 Bd. Close grip:
275x5, 315x5, 340x5… niceeee

Hang clean with straps: w/u
225x3, 245x3, 265x1 got this one after barely missing twice in the same set b.c of low elbows, verbal cues FTW.

Bunch of other upper back stuff with some biceps thrown in. Really liked the hang cleans, and it was the first ever straps experience that just so happened to turn out well.