Oregand(Davids) Training Log

Training Training Logs
141

If you do consider doing BBB, here are some thoughts from the first three weeks:

The DOMS you’ll likely get from squatting is f***ing ridiculous. Basically, if you’re not to go absolute balls out on squats for sets of 13 with 5 sets @ 90 seconds rest, then you’re wasting your time. But if you do want to do that, then definitely give it a shot.

I mention squats as the hardest one because people don’t tend to really want to work under the bar with squats, but it’s really essential, and high rep squats are just an entirely different beast from low rep sets of 5 and such. When I’m done with that exercise, my whole body is tired, haha. I have to rest my shoulders to do OHP.

Be careful with just how much pressing you’re doing. Because the split has chest on one day and delts/tris the next, keeping exercise selection in the higher range (if you read the book, you’ll know what I mean) dictates a ton of pressing and pulling. My elbows are still adjusting.

-I think that the outcomes with BBB are entirely dependent upon: a) intensity; b) calorie intake; c) following the prescribed rest deadlines IN THAT ORDER. All three are essential, but I really think that intensity is the absolute end-all be-all of the program. There isn’t Wendler telling you percentages because every single set should be “what’s the most weight I think I could possibly do and still make it within the rep range.” The rep ranges are important, but I err on the side of missing a rep range in favor of going heavier if it comes down to it.

142

[quote]The3Commandments wrote:
If you do consider doing BBB, here are some thoughts from the first three weeks:

The DOMS you’ll likely get from squatting is f***ing ridiculous. Basically, if you’re not to go absolute balls out on squats for sets of 13 with 5 sets @ 90 seconds rest, then you’re wasting your time. But if you do want to do that, then definitely give it a shot.

I mention squats as the hardest one because people don’t tend to really want to work under the bar with squats, but it’s really essential, and high rep squats are just an entirely different beast from low rep sets of 5 and such. When I’m done with that exercise, my whole body is tired, haha. I have to rest my shoulders to do OHP.

Be careful with just how much pressing you’re doing. Because the split has chest on one day and delts/tris the next, keeping exercise selection in the higher range (if you read the book, you’ll know what I mean) dictates a ton of pressing and pulling. My elbows are still adjusting.

-I think that the outcomes with BBB are entirely dependent upon: a) intensity; b) calorie intake; c) following the prescribed rest deadlines IN THAT ORDER. All three are essential, but I really think that intensity is the absolute end-all be-all of the program. There isn’t Wendler telling you percentages because every single set should be “what’s the most weight I think I could possibly do and still make it within the rep range.” The rep ranges are important, but I err on the side of missing a rep range in favor of going heavier if it comes down to it.

[/quote]

Sounds brilliant, I love the idea of high rep squats for high weight. Maybe im just a masochist but the really, and I mean REALLY working under the bar for squats just appeals to me.

Though last night I read Shelby Starnes “foundational strength” post and its after reenforcing jsc original point 100%. I NEED to get stronger before I look into anything else.

WS4SB finishes in 3 months, if my DL and squat arnt at least 2X body-weight(180KG) then im not strong enough to embark on a all out muscle gain program. I know my squat wont be there after 3 months, DL maybe so it all depends.

If by some miricale I hit those numbers in 3 months then ill start a BBing program to put on some muscle, if however I haven’t(and I seriously doubt I will) then ill start something like Wendler’s 5/3/1 until the numbers are there.

Basically im putting all thought of muscle gain OUT OF MY HEAD until I reach the basic strength level.

143

Yeah dude, you are absolutely on the right track with the base of strength goal. One of the livespills today by Shelby Starnes is pretty much that:

http://www.T-Nation.com/strength-training-topics/671

144

The muscle gain thing should just be something that “happens” at this point for us. Just a collateral result of gaining strength.

Having discussed routines with you, the biggest thing I would say is to just pick one and commit to it with intensity. Ha, I’ve had a few people in the past two months come up to me just to tell me that I train like a “fucking animal” or that if they trained like me, they’d never come to the gym–I think no matter which program you choose, what it’s really going to come down to for us is busting our balls and eating enough to grow.

145

[quote]The3Commandments wrote:
The muscle gain thing should just be something that “happens” at this point for us. Just a collateral result of gaining strength.

Having discussed routines with you, the biggest thing I would say is to just pick one and commit to it with intensity. What it’s really going to come down to for us is busting our balls and eating enough to grow.[/quote]

Im printing this out and stapling it to my forehead:P

146

Ha, the discussions on your Training Log inspired me to update my own with progress pics and weight updates. Still like keeping my log in a notebook, but I think I’m going to use my ‘training log’ on here for progress analysis and general updates.

147

[quote]The3Commandments wrote:
Ha, the discussions on your Training Log inspired me to update my own with progress pics and weight updates. Still like keeping my log in a notebook, but I think I’m going to use my ‘training log’ on here for progress analysis and general updates. [/quote]

Its great to see man, the progress your making is nuts.

148

Monday:
Chins

Warm up

A)
Chins
15 X 0KG
12 X 0KG
10 X 2.5KG
8 X 5KG
6 X 10KG
4 X 15KG
3 X 20KG

B)
DB press
2 x 20 x 16KG

C)
BB Rows
S
DB Cleans

4 X 12 X 60KG(These almost killed me)
S
4 X 10 - 12 X 12.5KG

D)
Shrugs
3 X 12 X 26KG
1 X 10 X 30KG

E)
Ez curls
3 X 3 X 25KG
1 X 3 X 30KG
3 X 3 X 25KG
2 X 2 X 30KG

Cardio:

20 min HIIT

Drove to collage today for the first time so I did some cardio after my workout. I felt a world better not having to cycle into the gym with a massive bag on my back and had lots more energy that usual.

Man the BB rows nearly raped me, Ive been shying away from straps for a while to try and reinevnt my grip strenght but CT convinced me to bring them back for the big muscles. I think thats the first time my back has ever given out on BB rows.

149

Tuesday:Deads

Warm up

A)
Deads
20 X 0KG
15 X 40KG
10 X 80KG
8 X 110KG
6 X 120KG
4 X 130KG
3 X 135KG(This one was a real grinder)

B)
BB Step ups
8 X 35KG
10 X 32.5KG
12 X 30KG

C)
Reverse Hypers
8 X 20KG
12 X 15KG
8 X 20KG

D)
Ab circuit

Cardio:
None

Ive decided that on the days I cycle to collage im not going to bother with cardio. Todays deads were harrrrrrrrrrrrrrrrrrrrddddddd, no idea why but the bar was just really heavy.

Hmm, I love DL’s:)

150

Oh shit sonnn! You fully driving now? We should shoot up some creatine and go cruising!

151

[quote]phlegms wrote:

Oh shit sonnn! You fully driving now? We should shoot up some creatine and go cruising! [/quote]

Man forget the creatinez, well shoot up some JACKED and cruse like a couple of fools.

152

Thursday: Reps

Warm up(missed, I payed for this big time)

A)
DB Rows
20 X 20KG
20 X 20KG
20 X 20KG

B)
Chins
S
FacePulls

4 X 8 X 0KG
S
4 X 8 - 12 X 13- 20KG

C)
DB Shrugs
S
PullDowns

3 X 8 - 10 X 30 - 28KG
S
3 X 15 - 20 X 16 - 13KG

D)
Laterial riase
3 X 3 X 15KG
3 X 3 X 12.5KG
1 X 8 X 10KG
1 X 8 X 10KG

E)
Hex Holds

Cario:
None

The gym is closed tomorrow so im going for some GVT at home for front squats(cant wait to die).

153

Friday: Squats

Front squats

10 X 10 X 50KG

Rest 90 secs between sets

Cardio:
Walk

154

Monday: Chins

Warm up

A)
Chins
10 X 10KG
4 X 12.5KG
4 X 15KG
4 X 17.5KG
4 X 20KG
3 X 3 X 22.5KG

B)
DB Press
22 X 16KG
13 X 16KG

C)
BB Rows
S
DB Cleans

4 X 9 - 12 X 60KG
S
4 X 8 X 12.5KG

D)
Shrugs
12 X 30KG
9 X 30KG
15 X 28KG
15 X 28KG

E)
Ez curls
2 X 3 X 25KG
2 X 3 X 27.5KG
2 X 3 X 30KG
2 X 3 X 27.5KG
2 X 3 X 25KG

Cardio:

15 Min HIIT

155

Very impressive weighted chins dude!
I just started putting them back into my programme so am quite a ways behind ya! Thankfully I’ve something to chase now!

156

[quote]phlegms wrote:
Very impressive weighted chins dude!
I just started putting them back into my programme so am quite a ways behind ya! Thankfully I’ve something to chase now! [/quote]

Thanks man, I like chins.

Im feeling no love for my squats though, I NEED to find a gym with a cage so I can squat properly.

Hows 5/3/1 going anyway? Im due to start it in the next few months and im really looking forward to it.

157

[quote]Oregand wrote:
Thanks man, I like chins.

Im feeling no love for my squats though, I NEED to find a gym with a cage so I can squat properly.

Hows 5/3/1 going anyway? Im due to start it in the next few months and im really looking forward to it.[/quote]

Are you doing chins or pull ups? As in, palms facing to you or away from you?
My chin up numbers are always weak but my pull up number always seem much stronger, weird as its usually the other way round!

Yeah I hear you on the squats dude, I’m in the same situation. I’m doing zercher squats instead though which seem to work OK. Kind of like a goblet squat with a loaded barbell. Might be worth a try as you can still load a good bit of weight on them.

Yeah I still love the 5/3/1. It’s helping me consistently make progress on my big lifts which is good. I still haven’t gotten the assistance work completely down yet, still trying things out and seeing what works. But yeah, its a great program. I’m sure you’ll love it when you try it out in a few months.

158

[quote]phlegms wrote:

[quote]Oregand wrote:
Thanks man, I like chins.

Im feeling no love for my squats though, I NEED to find a gym with a cage so I can squat properly.

Hows 5/3/1 going anyway? Im due to start it in the next few months and im really looking forward to it.[/quote]

Are you doing chins or pull ups? As in, palms facing to you or away from you?
My chin up numbers are always weak but my pull up number always seem much stronger, weird as its usually the other way round!

Yeah I hear you on the squats dude, I’m in the same situation. I’m doing zercher squats instead though which seem to work OK. Kind of like a goblet squat with a loaded barbell. Might be worth a try as you can still load a good bit of weight on them.

Yeah I still love the 5/3/1. It’s helping me consistently make progress on my big lifts which is good. I still haven’t gotten the assistance work completely down yet, still trying things out and seeing what works. But yeah, its a great program. I’m sure you’ll love it when you try it out in a few months. [/quote]

Im doing chins man, palms in. Funny that your much stronger on the pull ups. I suck royally at them so when I reach a reasonable weight on chins im going to switch to weighted pull ups.

Yeah Ive seen the zercher squats on your training log. Its fucking bull that neither of our gyms have a cage, wtf is the world coming too? Ill look into them though and see what the crack is.

Awesome, I re read it again today and every time I read “moving north of vag” I get soooo pumped. You’ll get the assistance down, I think JW doesn’t really care to much for assistance stuff so its real trial by fire. I like the look of the BBing assistance work, but maybe im just a BBer at heart lol. Big but boring looks solid, though tbh I find it hard to care for assistance work when I know the main lifts are going well.

159

Monday

Well just thought id let everyone know how badly I f**ked my diet today:)

Every thing was going swell until meal 5(my last meal of the day, id eaten 2400 clean Kcals). Were having guests and my mom is serving ham and turkey, I dont know what it is but gahhhhhh.

500 grams of boiled ham, 400 grams of turkey breast, 500 grams of boiled carrots, 3 tablespoons of olive oil, 3 cucumbers, half a lettuce and 400 grams of onion.(1890 kcals :slight_smile: and im still not full).

FML

160

Tuesday: Deads

Warm up

A)
Deads
10 X 40KG
4 X 60KG
4 X 80KG
4 X 100KG
4 X 120KG
3 X 3 X 135KG

B)
BB Step ups
10 x 35KG
9 X 35KG
8 X 35KG

C)
Hypers
8 X 20KG
10 X 20KG
8 X 20KG

D)
Ab circuit

Cardio:
None

Woke up today feeling the worst Ive ever felt. It feels like someone has taken a scalpel to my throat, so I was gonna stay in bed and forget the gym today but I said fuck that and wouldnt you know I had a great session.