Not Gonna Be a Weak Butterbar!

Training Training Logs
321

Long time no see guys!

Flew back into NY on Sunday the 25th. I got right back into training that Monday but I’ve been weak as a kitten so I spared everyone the sight of that. If anyone has any questions about LDAC or ROTC feel free to PM me- I won’t clutter the log with it since this is about training first and foremost. In just a few words though, it wasn’t nearly as bad as I was expecting. We over-prepared a lot at Cornell but much better that than the alternative.

With the weight of that off my shoulders, my long term goal this semester is to move up to 200-210 lbs and judge from there. Next semester I’ll most likely be working with Smitty to prepare for BOLC II but that all depends on when my ship date is.

With no further ado…

Edit: I forgot to mention, down to about 172ish from the 186 I weighed in at the PT Test so I’m stuffing my face right now.

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Monday, 08AUG10, Chest/Biceps

(yep, trying out a body part split for the first time in my 4 1/2 years of training)

Warmup (Shoulder Dislocates, L-Flyes, Lateral Raises)

Flat Bench
185x6 2 2 2

Barbell Curl
70x12
75x10
80x8
95x1 worn out

Incline DB Press - 8 reps
50, 55, 60, 65x6
Alt. DB Curl - 8 reps
25, 30, 35x6
Dip
15, 10, 9 x BW
Pushdown - Straight Bar
3x12

Trying out some cluster training with my main lifts - it worked really well for me during Cressey’s programming. This is a little lower volume than his style so we’ll see. This workout felt much stronger than last week’s and if I stay in this groove I can’t complain about anything.

323

Glad to see your back posting again… did you do any kind of weight training whyll you were away?

324

Hey brother, just started following your blog (Sucks that you are taking a break soon), I’m already learning a lot. keep up the great work

325

You know I was just thinking if we ate people it would be way cheaper to get the calories for keto.

326

Also good to see you back here

327

[quote]BlackLabel wrote:
Glad to see your back posting again… did you do any kind of weight training whyll you were away?[/quote]

Thanks man, I hope Sheiko works out well for you. As for training at camp, we did a whole lot of rucking but that was about it. We really didn’t have any formal PT or access to any gyms- our only PT sessions were the test on day 5 and the 10 minute mile pace (ha!) Regimental Run the last week.

[quote]BSrunner wrote:
Hey brother, just started following your blog (Sucks that you are taking a break soon), I’m already learning a lot. keep up the great work[/quote]

Thanks, I aim to please :smiley:

[quote]BEAR BORN wrote:
You know I was just thinking if we ate people it would be way cheaper to get the calories for keto.[/quote]

[quote]BEAR BORN wrote:
Also good to see you back here[/quote]

Glad to be back! Don’t try stuffing any bodies in the dorm fridge, we’re gonna have a bad time finding space as is with you, me and Spencer all bulking

Tuesday, 03AUG10, Hams/Quads

Warmup
Neck/Abs Work

Speed Front Squat
95x3
115x3
135x3
145x3
155x3
165x3

Deadlift
225x3
275x3
295x3
315x3
335x3

Seated SSB GM - 10 reps
95, 105, 115, 125, 135
Lying Leg Curl - 8 reps
60, 70, 80, 90, 100x4
PROWLER

Yep, bought an Econo Prowler with around half my LDAC money (ha!). Still have some straps coming from Elite but so far it’s been a very good purchase. The low handles are nothing if not death incarnate. It’s coming to college with me. I don’t think the fitness center staff is going to react very favorably to us pushing it on the carpet but screw them!

I was dying from the heat this session. The cardio area has a good 3-4 fans and naturally the free weights in the next room don’t have any. Fought through it though and made out much better than last week. Still not back to 100% but I feel very recovered and motivation is high.

328

Thursday , 05AUG10, Back/Triceps

Warmup

Barbell Row - 6 reps
135x6
155x6
165x6
175x6
185x6+2+2+2

Close Grip Bench
135x6
155x6
165x6
175x6
185x4

Neutral Grip Chin- BW
14, 9, 5 reps
EZ Bar PJR Pullover might just start calling these Tricep Pullovers, way simpler - 12 reps
55, 65, 75x12
DB Row
95x15

I thought I was sweating last time, holy fuck. Felt like my shirt was 20 lbs heavier at the end of this session.

Looking past that little tidbit, this wasn’t a bad session. I’m about 90% sure the Barbell Row was a PR and Close Grip felt very strong until I got out of the groove with 185. Tested out a new pair of the EliteFTS Super Heavy Wrist Wraps on that set too- MUCH stiffer than I’m used to but they absorbed a hell of a lot of force.

329

Friday, 06AUG10, Squat/Quads/Hams

Warmup
Neck Harness/Spread Eagle Situps

Squat
95x10
115x10
135x10

Leg Press
whatever x whatever
Pallof Press Complex

Strained my adductor a little last week so the squat were taken slow and easy. Warmed up to a 12RM Leg Press and then realized that Leg Pressing is gay and that I could be squatting instead.

Saturday, 07AUG10, Shoulders

Warmup

Military Press
125x6

Lateral Raises, Rear DB Flyes, Face Pull

Both of these sessions were mailed in, I’ll admit it. I had a busy couple of days and my head wasn’t in the game and my plan wasn’t great. Going to redeem myself this week.

330

Monday, 09AUG10, Bench/Chest/Biceps

Warmup

Flat Bench
135x6
155x6
175x6
195x5

Barbell Curl
70x12
75x10
85x8
95x6

Incline DB Press - 8 reps
45, 55, 65x8
Alt. DB Curl - 8 reps
25, 30, 35x8
Dip - BW
18, 10, 10
Incline DB Curl
20x10, 9

Everything heavier and cleaner than last week so I can’t complain. Bench is moving a little slower than everything else but nothing out of the ordinary about that. The current 6RM that I’ve done is 205x6 if memory serves me correctly so I’m aiming to break that over the next 3-4 weeks.

331

Tuesday, 10AUG10, Deadlift/Hams/Quads

Warmup
Neck/Decline Situps

Speed Front Squat
115x3
135x3
155x3
175x3
195x3

Deadlift
275x3
295x3
315x3
335x3
355x3

Seated SSB GM - 10 reps
105, 115, 125, 135, 145x10

Lying Leg Curl - 8 reps
70, 80, 90, 100x8

Everything up from last week, no complaints. I really like doing my neck and ab work first thing after the warmup (good tip from Paul Carter), makes it tough to skip.

332

Glad to be back in the fight man. Good to see your bench making progress along with everything else!

Thursday, 12AUG10, Back/Triceps

Warmup

Barbell Row
135x6
155x6
175x5
195x6+2+2+2

Close Grip Bench
135x6
155x6
175x6
185x5

Pull-up - BW
15, 10, 6
EZ PJR - 15 reps
45, 55, 65x10
DB Row
95x10, skip

More progress, feels great. Went for the 6th rep on Close Grip but missed it halfway up- I’ll destroy it next week when I’m back in the college gym! Damn I miss that place.

Shout out to my buddy Andrew- 1475 @ 165 http://www.powerliftingwatch.com/node/16218

Great job man!

333

Friday, 13AUG10, Squat/Quads/Hams

Warmup

Back Squat
95x10
135x10
155x10

SSB Squat
155x5x10

[u]Band Leg Curls[/b]
some x some

No more easing slowly back into this next week.

Get to meet the new freshmen tomorrow- always exciting to see the new crop come in.

334

Didn’t have access to anything more than 50 lb dumbbells at the Armory on Monday- went something like 20, 12 and 9 on Flat DB Bench and then Incline and Dips.

Tuesday, 17AUG10, Deadlift/Hams/Quads

Deadlift
singles to 405, hold at lockout

Trap Bar Dead (I really suck at these, might be telling me something)
315x2x5
Seated GM - 10 reps
95, 105, 115x10
Ab Wheel
3x10

I don’t know if it’s the economy or what but we had almost twice as many cadets as ever before show up for Orientation week. It’s gonna be a busy year.

335

Thursday 19AUG10 Back/Triceps

Weighted Pullup
BWx5
15x3
25x3
30x3
35x3

Close Grip Bench
95x5
135x5
155x5
175x5
185x5
195x4

Barbell Row
135x5
155x5
175x5
195x5
205x5

EZ PJR - 10 reps
45, 65, 75, 85x6
Band Seated Row
Monster Mini x 100 reps
Band Overhead Tri
Mini x 100 reps

The only thing that I was disappointed in today was the weighted pull-ups. I stopped the reps when I felt I wasn’t getting my chest to the bar. Not sure about a 3RM PR but I believe it’s somewhere in the 50 or 55 range.

Close grip felt very strong and the tricep work was great. I don’t know how much the band work will help me as an accessory but getting in a 100 reps with minimal work feels great. The main reason you’ll see a lot of this at the end of my training days is that the gym is starting to get packed again and if you leave a piece of equipment for more than 20 seconds someone is going to grab it regardless of how much of your equipment is on it. No one seems to understand the concept of supersets either.

336

Friday, 20AUG10, Squat/Quads/Hams

Back Squat
235x3
245x3
255x3

Front Squat
135x10
145x10
155x10
155x10
155x10

Band Pallof Press
Monster Mini 2x8

Pretty pathetic showing but I fought through it. Low bar always takes a while to ease back into.

337

Saturday, 21AUG10, Shoulders

Push Press
115x3
135x3
145x3

Lateral, Rear Delt, L-Flye, Face Pull

Bunch of accessory work, not much to write home about. This was probably the first time I’d push pressed in six months or more.

338

Leave it to me to get caught up in the first week of classes!

Monday, 23AUG10

Bench
225x2
185x8

EZ Curl
65x12
75x10
85x8
95x6

Incline Bench
135 x 8, 6

Alt. DB Curl
30x8
35x8
40x8

Ring Dip
BW x 12, 9

Tuesday, 24AUG10

Deadlift
430 x miss

Trap Bar
315 x 7, 7, 7

Seated GM
95, 105, 115, 125x10

Ab Wheel
3x10

Thursday, 26AUG10

Weighted Pull-up
10x3
20x3
25x3
30x3
35x3
45x2

Close Grip
155x5
175x5
195x6

Barbell Row
155x5
175x5
195x5
215x5

Ring Face Pull
BW Extensions

Friday, 27AUG10

Squat
185x3
205x3
225x3
245x3
265x3

Front Squat
155x 10, 10

All in all a pretty mixed week. Upper body lifts seem to be progressing well (pull-ups are still behind my old PRs but still moving up) but all of my lower body workouts lately have been subpar. Friday’s Squat workout destroyed me and I barely did 7 work sets.

339

Monday, 30AUG10

Bench
145x5
165x5
185x5
205x5

Incline DB
75 x 6, 65 x 7, 6
Hammer Curl
30, 35, 40x8, 45x6
Ring Dip
BWx10, 25x5

Bench weight was supposed to be 210 but 205 was a goddamn grinder so maybe not a terrible thing. Rep PR at 205 is 6 reps and 210 for 5 would have been a technical PR.

Curls were pretty minimal due to the freshman flood- one of the managers told me they had 192 people in the gym between 5 and 6pm. They’re all going to be gone in two weeks anyways so no biggies. Also, the weighted ring dips were a bad idea- the gym weight belt (some cheapo one that I brought in actually) it pretty bad and sits way too low to the ground. I’m just going to push for reps.

340

Deadlift (Tuesday 31AUG10)

Deadlift
355x3 fuuuuuuuuuuuuuuuuuuuuuuuuuuuuu

Speed Dead
245x3
245x3
245x3 ughhhhhhhh

Seated GM
95x10
115x10
135x10

Seated Ab Wheel
BWx10 full ROM
BWx10 full ROM
BWx10 first 4 full ROM

Rolling Thunder
100x3
100x4

Wow this felt like shit. Barely tripled 355 and the 245 speeds were bad. Tuesday is a busy day for me this semester and I think I’d only had 90g of carbs and 1500 kcals by the time I got into the gym this day. Obviously not very conducive to building mass or strength. This will change.