P1 Training

Training Logs
1

Hey guys,

So I’m starting a new program today so I thought it would be appropriate to start a new log. The program was designed by ebomb on this site and I’m really stoked on it. It is a specialized template where I will be focusing on one main lift each day with various accessory movements that compliment the main one. The program is also more specifically focused on bringing up my chest and my quads. I will be posting my daily training updates in here from now on. Just to give you guys an idea of my starting point:

Height: 5’7"
Weight: 165-170
BF: ~10%
Years Training: 2.5

Best current lifts:

Deadlift: 455X1
Front Squat: 245X5
Bench Press: 230X5
Back Squat: Haven’t trained it in a while cause I’ve been focusing on bringing up my front squat.
Push Press: 185X5
Pull-Up: BW + 75X5

So…with that…Here. We. Go.

2

Damn. Just posted a long-ass second post and ut doesn’t look like it it worked. Fuck. I’ll repost it later I guess…

3

Ok so here’s how the first day went:

Bench Press - 50% of 5 RM 6X5

115X5
115X5
115X5
115X5
115X5
115X5

Low-Incline DB Press - ramp up to 2 heavy sets of 6, then drop to 2 x 8-10

75x6
80X6
85X6
90X6
90X6 - very smooth reps - gonna go up to 95 next week
Drop
75X10X2

Weighted Dips - 4X8-10
BW +50X10
BW +50X10
BW +55X10
BW + 60X9 <—could have got 10, definitely gonna go up here next week

Low-Incline DB Flys - 3-4X8-10 with 2 sec squeeze at top, then 3 droplets with extended holds

60X10
60X10
60X9
60X9
Drop
55X6
Drop
50X6
Drop
40X6

Push Press - 55-60% of 1 RM 5X3, then 40% 1 RM X 2X10

115X3
115X3
115X3
115X3
115X3
Drop
95X10X2

And that’s it. Overall, I felt great today. Had to really force myself not to up the weight on the Bench Press, as I am used to lifting with near maximal weights. But I just focused on being as explosive as possible instead. Definitely gonna up the weight on the incline DB presses and the dips next week. Oh and that incline fly drop set was deceivingly brutal.

Evan, if you’re reading this I have a couple questions for you:

On the incline DB Presses how many ramping sets should I shoot for? I only did 3 today before I hit my 6-rep max for the day? Should I start lower and do more ramping sets or is that enough?

Also, how many reps should I be shooting for on the incline fly drop-sets. I could only get about 5-6 on each one today. Is that enough or should I be shooting for more?

Thanks for all your help bud.

4

Great looking session brotha!

As for the questions, here’s what I think.

  1. Ramping is a funny thing. Since your chest is already warmed up going into the second exercise, I’d say you don’t need as many ramp sets as you would if it were your first exercise. 3 is enough. It’s more important that you put all your effort into those top 2 sets. Maybe an even more optimal way to go is hit your first topset, leaving 1-2 reps in the tank, and then increase the weight a bit on the second set of 6 and really go all out.

On the fly movement, I would use cables or a pec dec machine instead of DBs, as they allow you to feel your chest more and are better for higher reps and dropsets IMO. I would also drop 20 lb from your top weight, so instead of going from 60-50, go from 60-40, and shoot for 8-10 reps with the squeeze.

5

Thanks for the input my man. Will definitely follow your advice about the ramping and I think I’ll switch up those flys for the pec dec machine next time around. Pumped for legs tomorrow! Gonna be brutal…

6

[quote]PerformanceOne wrote:
Thanks for the input my man. Will definitely follow your advice about the ramping and I think I’ll switch up those flys for the pec dec machine next time around. Pumped for legs tomorrow! Gonna be brutal…[/quote]

Luv leg day…mine tonight was off the walls intense, check it out.

7

Holy. Shit. Today’s leg day was out of control. Evan…you’re a sadistic SOB haha. But I loved every second of it…

Front Squat - ramp up to 3 rep max

195X3
225X3
230X3
235X3
240X3
245X3
250X3 <—could have probably went for 255 but stopped here

Lying Hamstring Curl - work up to 10-12 rep heavy set with squeeze at contraction point - then 4 driop sets

50X8
95X8
115X8
125X10
Drop
115X7
Drop
95X7
Drop
50X10
Drop
40X15 - haven’t done these in forever and my legs were like Jello after this set. I couldn’t even walk over to the leg press machine for about 5 minutes haha.

Leg Press- work up to a top 20-rep set by adding one plate per side each set, then strip two plates off each side and do 40 reps

1PPS X20
2PPSX20
3PPSX20
4PPSX10 10…shit. haha. legs like lead at this point
Drop
2PPSX30 10…had to pause for about 20 seconds on the 30th rep to catch my breath…starting to see stars…definitely not used to high rep leg presses. This was a bit of an embarrasing showing, but considering I’ve never gone this high on reps before I was OK with it. Got a long way to go to catch Evan though.

Giant Set - 20 rep Leg Extensions followed by 40 rep lunges with fixed barbell on back - 3 sets

150lbsX20/30lbsX40
150lbsX20/30lbsX40
150lbsX20/30lbsX40

Damn. What a day. Loved it. Popped some Power Drive immediately after and I think I’m gonna take a fat nap now haha. Gonna eat like a beast tonight haha.

8

[quote]PerformanceOne wrote:
Holy. Shit. Today’s leg day was out of control. Evan…you’re a sadistic SOB haha. But I loved every second of it…

Front Squat - ramp up to 3 rep max

195X3
225X3
230X3
235X3
240X3
245X3
250X3 <—could have probably went for 255 but stopped here

Lying Hamstring Curl - work up to 10-12 rep heavy set with squeeze at contraction point - then 4 driop sets

50X8
95X8
115X8
125X10
Drop
115X7
Drop
95X7
Drop
50X10
Drop
40X15 - haven’t done these in forever and my legs were like Jello after this set. I couldn’t even walk over to the leg press machine for about 5 minutes haha.

Leg Press- work up to a top 20-rep set by adding one plate per side each set, then strip two plates off each side and do 40 reps

1PPS X20
2PPSX20
3PPSX20
4PPSX10 10…shit. haha. legs like lead at this point
Drop
2PPSX30 10…had to pause for about 20 seconds on the 30th rep to catch my breath…starting to see stars…definitely not used to high rep leg presses. This was a bit of an embarrasing showing, but considering I’ve never gone this high on reps before I was OK with it. Got a long way to go to catch Evan though.

Giant Set - 20 rep Leg Extensions followed by 40 rep lunges with fixed barbell on back - 3 sets

150lbsX20/30lbsX40
150lbsX20/30lbsX40
150lbsX20/30lbsX40

Damn. What a day. Loved it. Popped some Power Drive immediately after and I think I’m gonna take a fat nap now haha. Gonna eat like a beast tonight haha.[/quote]

Killed it man! Intensity looks like it was high, keep it up.

9

Some nice numbers and great intensity in here man! That last leg day looked AWESOME!

10

@ebomb Thanks brotha. Intensity was definitely high…just trying to keep up with you haha

@pb Thanks man! That leg day was brutal. You’re putting up some nice numbers yourself. Will definitely be following your progress.

Alright so since I’m currently in the process of moving to a new apartment I’m checking out some gyms in the area. And today I think I found the one…Gold’s Gym Venice Beach…“the mecca of bodybuilding” haha. Went inside and instantly fell in love. Wasn’t supposed to train today but after stepping foot inside I had to do something. Did some moderate intensity cardio for about 20 min to pump some blood into these sore legs. Then spotted IFBB Pro Victor Martinez training right in front of me and had to do some abs afterwards to watch haha. This place is awesome. Stoked for my shoulder and traps workout tomorrow…

11

[quote]PerformanceOne wrote:
@ebomb Thanks brotha. Intensity was definitely high…just trying to keep up with you haha

@pb Thanks man! That leg day was brutal. You’re putting up some nice numbers yourself. Will definitely be following your progress.

Alright so since I’m currently in the process of moving to a new apartment I’m checking out some gyms in the area. And today I think I found the one…Gold’s Gym Venice Beach…“the mecca of bodybuilding” haha. Went inside and instantly fell in love. Wasn’t supposed to train today but after stepping foot inside I had to do something. Did some moderate intensity cardio for about 20 min to pump some blood into these sore legs. Then spotted IFBB Pro Victor Martinez training right in front of me and had to do some abs afterwards to watch haha. This place is awesome. Stoked for my shoulder and traps workout tomorrow…
[/quote]

Thanks dude! Just trying to train insane haha. Man, so jealous you get to train at golds gym venice beach! SICK!

12

Damn. New post not showing up for some reason…seeing if this will fix it…

13

God I love my new gym. Trained next to another pro bodybuilder (can;t for the life of me remember his name) and a professional strongman. Definitely motivates you to push yourself and get in the zone when you’re training around all these ridiculously strong people. Awesome. Here’s how my day went down:

Push Press - 50% 5RM 6X5 - explosive as possible

95X5
95X5
95X5
95X5
95X5
95X5 - soooo light so I was literally rocketing the weight up and it was almost leaving my hands

Seated DB Shoulder Press - Work up to 6-8 rep heavy set then drop and do 2X5 then go up again and do 2X8-10 (DB Hammer curls as active rest - 35lbs)

60X8
65X8
70X7
75X6
Drop
65X5
65X5
Up
70X8
70X8

Lateral Raises/Front Raises/Shoulder Press Giant Sets - 4setsX15 reps each exercise

35X15/25X14/40X14
35X15/25X13/40X13
35X15/25X14/40X14
35X15/25X14/40X14 - shoulders completely toasted haha…

Rear Delt Pec Dec Flys - 3X15-20 then drop X40 Drop X20 Drop X10 - big squeeze at peak contraction

80X15
70X16
70X16
Drop
40X40
Drop
35X20
Drop
30X10 - holy. shit. rear delts fried.

BB Shrugs - work up to 10 rep heavy set - 3 sec squeeze at top

245X10
275X10
295X10
305X10
320X5 + 5 …grip started giving out then traps were nice and toasty at this point

Bench Press - same progression as push press on bench press day (55-60% 1 RM, 5X3 then 40%, 2X10)

Note: used 90% of projected 1 RM maex as I haven’t maxed in a while

140X 3
140X 3
140X 3
140X 3
140X 3
Drop
95X10X10

And that was it. Can already tell my shoulders are gonna feel like lead tomorrow. Love it. Stoked for deadlift day tomorrow…

14

EDIT: On Bench Press that’s 60% of 90% of my projected 1 RM. If that makes any sense…

15

Posts not showing up again…hold on…

16

Crazy deadlift/back session today. Here’s how it went down:

Deadlift - 5/3/1 week 1 (65%, 75%, 85%) (Note: Calculated 1RM is 90% (405) of actual 1 RM (450))

Warm-up:
225X6
Work Sets:
275X5
305X5
345X12 <—Damn. That felt light too. Probably could have went for more but I had 10 in my mind going into it so I was happy with 12)

Weighted Pull-ups: - work up to 5-6 rep heavy set
BWX6
BW + 45X6
BW + 55X6
BW + 65X6
BW + 75X6 <—PR
BW + 80X5 <—PR. NICE. Gonna get 85 next time.

Kroc Rows - work up to 2-3 sets of 15-40 reps…never done these before so I decided to try them out

75X10LR
85X10LR
100X20LR
100X20LR
100X23LR…probably could have done more weight because surprisingly it was my conditioning slowing me down not my back. Oh well. It will get there I guess.

GHR - weighted - work up to 3X8

BW + 110 X 10
BW + 120X8 <—PR
BW + 120X8
BW + 120X8…PR’d on three sets in a row haha. I’ll take that.

Cable Row (didn’t have access to hammer strength machines today so I did these instead) - Work up to heavy set of 8-10 then 3 dropsets

195X8
225X8
240X8
255X8
Drop
210X7
Drop
165X12
Drop
135X15…Back = wreckedddd…

Done. Great day overall. Felt really strong and hit some decent PRs. If I had been going for a max on the deads I probably could have gotten it today, but it looks like I will have to wait a few weeks to try. Oh well. Loving this new program overall though. Ebomb you are the man!

17

Optional Arms session today. Went like this:

Close-Grip Decline Bench Press (Smith Machine) - 4X4-8

175X7
185X6
195X5
195X5 - never done this movement before. probably could go over 200 next time, but I was really trying to feel the movement out and get a good contraction at the top.

Seated Hammer Curls - 4X4-8

50X8
55X6
55X6
55X6 - going for 60 next time

EZ Bar Skulls - 3X8-12

Bar 40/side X 12
Bar 42.5/sideX10
Bar 45/sideX 12 - goin up to 47.5/side next time

EZ Bar Preacher Curls - 4X 8-10

Bar 35/side X 8
Bar 37.5/side X 9
Bar 40/side X 8
Bar 40/side X 7

Incline Laying Dumbbell Curls - 3X8-12

35X8
35X9
35X12

Tri-Push - 4X8-12

150X12
160X10
170X9
170X10

And that was it. Great arm pump. Felt great overall. Definitely gonna hit some PRs next time around. Stoked for Chest on monday…

18

First of all, I’d like to start off this post with a healthy “Fuck You” to IKEA. That place fucking sucks. Spent 6 hours (yes, 6 - went with my sister so obviously it took forever) there today picking out shit, only to walk on over to the “warehouse section” and find out 50% of the stuff is out of stock. Fuck. That. Then, on top of it all, I pull into the parking lot to load up whatever we did get into my car and am immediately assaulted by a security guard who says that I “entered the parking lot from the wrong direction and must start my car, exit the parking lot, and then re-enter from the correct direction.”

At this point I could not believe what was happening and told the guy to go fuck himself and continued to load shit into my car. He then says he’s going to get his “supervisor” and I tell him to go right ahead because I don’t give a shit and I’ll be out of there before he gets back. So I pack up my shit and leaves before he has a chance to come back. Jesus. Fuck Ikea. /rant.

Anyways. On a more positive note, training was GREAT today. Here’s how it went down:

Bench Press - 65 (ish)% of 5 RM 5X5

155X5
155X5
155X5
155X5
155X5

Low-Incline DB Press - ramp up to 2 heavy sets of 6, then drop to 2 x 8-10

75x6
80X6
85X6
90X6
95X5 + 3- PR. SICK. Gonna get 6 smooth ones next time.
Drop
75X10X2

Weighted Dips - 4X8-10
BW +55X10
BW +60X10
BW +65X10
BW + 70X10 …PR! <—could have got went for 75, definitely gonna go up here next week

Cable Flys - 3-4X8-10 with 2 sec squeeze at top, then 3 droplets with extended holds

80/sideX10
80/sideX10
80/sideX10
80/sideX10
Drop
60X9
Drop
50X10
Drop
40X12 - ridiculous chest pump at this point.

Push Press - 55-60% of 1 RM 5X3, then 40% 1 RM X 2X10

115X3
115X3
115X3
115X3
115X3
Drop
95X10X2

And that’s it. Pretty happy with this session overall. Continuing to PR on the big stuff and I’m feeling great. Stoked to smash some legs tomorrow…

19

Good session today. Here’s how it went down:

Front Squat

195X3
225X3
230X3
235X3
240X3
245X3
250X3
255X2 1…bar slipped on the second rep probably cause my shirt was drenched in sweat. Re-racked and did the last rep. Should have been a PR. Will get it next week. Still up 5lbs from last week though.

Hamstring Curl

50X8
90X8
120X8
130X8
140X8 <— up 15lbs from last week.
Drop
115X7
Drop
100X10
Drop
85X12
Drop
70X12…up 15 lbs on my top set. Used a different machine this week though so I’m not sure how to quantify this…

Leg Press

1PPS X 20
2PPS X 20
3PPS X 20
4PPS X 15 10… up 10 reps overall.
Drop
2PPS X 35 15

Giant Set: Leg Extensions/Barbell lunges

160X 20/40X40
160X20/40X40
160X20/40X40… up 10lbs on the leg extensions and up 10 lbs on the lunges from last week.

Done. These leg workouts are brutal, but I’m loving them. Pretty happy with the session overall. Managed to increase weight or reps on every exercise. Already looking forward to shoulders and traps on thursday…

20

Damn. “plus” signs didn’t show up for some reason. Well, wherever there is a space between numbers or after an “…” there’s supposed to be a “plus” there…