PB Andy's Training Log

Training Training Logs
41

PB, working out at LA Fitness in Tinley Park. It works for me, almost no one uses the one power rack they have so its usually readily available.

42

[quote]BlackLabel wrote:
Looks like your doing quite well on 5/3/1, nice job.[/quote]

Thanks dude, today was another kick ass day.

------START OF CYCLE 3-------

5/3/1 - Cycle 3 - Week 1 - Day 1

  1. Military press → 1x5@65% (100), 1x5@75% (115), 1x10@85% (130)… 10 reps w/ 130, that’s fucking bad ass.
  2. Decline DB bench press → 10 rep range, ramped to 75s.
  3. Pull-ups → 3x5 w/ BW
  4. Lying KB ext → 10 rep range - ramped to 25s.
  5. Prone trap raise → 3x12 - 5s
  6. Side bridge → 3x30-45s
  7. Complex 1 → 2x8 w/ ~90 sec. rest - Rows/Hang Clean/Front squat to push press/Jump Squat/Good mornings - Done with a 95 lbs (BB)

OK some notes:
*The gym was crowded as tits so I couldn’t even do my rack chins, so I just did pull-ups, lats kind of took a seat today because of this.
*Also too busy to do pin presses for my Tris, so I did lying extensions. I’m doing pin presses for sure next week though.
*The complex kicked my ass, I’m going to do a 4x5 set rep scheme for the rest of the week though. 2x8 was not enough sets, and 8 reps was too much for 95 lbs which is about the weight I want to use. Also not doing jump squats anymore since they are too CNS-intensive, so I’ll be doing squats in place of those.

Off day tomorrow, Deadlifts on Thursday.

43

[quote]Chi-Town Lifter wrote:
PB, working out at LA Fitness in Tinley Park. It works for me, almost no one uses the one power rack they have so its usually readily available.

[/quote]

Cool stuff! At least you have a power rack :frowning:

44

5/3/1 - Cycle 3 - Week 1 - Day 2… Excellent session today

  1. Deadlift → 1x5@65% (245), 1x5@75% (280), 1x11@85% (315)… 11 reps, awesome. Felt like a beast.
  2. Alternating DB curls → 10 rep-range, ramped to 40s
  3. DB Reverse lunge → 10 rep-range, ramped to 40s.
  4. Reverse crunch → 3x12
  5. Complex 2 → 4x5 w/ 90s rest - RDL/Hang clean + F. Squat + Push Press/Rev lunges (each leg) - 95 lbs. (BB)

Notes: So for deads I switched from Adidas Sambas to low-top chucks, and I fucking love them. I feel it made a great difference in my deadlift set-up and technique. – I was supposed to do calf raises and DB shrugs, but I have genetically good calves: I’ve never worked them too hard and they are one of my best body parts. For DB shrugs, my traps were already blasted from Deads, and I feel adding in more exercises will just detract than add anything else. – I had 5 hrs of sleep so I’m surprised I did so well on the deads, but after that I was fucking shot. I auto-regulated for the exercises and didn’t go too heavy. I just wanted to get the complex done, which kicked my ass, because I’m dedicated to lose some unnecessary fat. – Also, some isolation glute work tomorrow, should only take 15 mins in the gym.

45

Awesome job Andy, when do you plan on maxing again? I assume your good for atleast a 400 DL.

46

[quote]BlackLabel wrote:
Awesome job Andy, when do you plan on maxing again? I assume your good for atleast a 400 DL.[/quote]

Thanks man. I’m not gonna max for awhile. Since I’m only on cycle 3 right now, and only my 2nd consecutive cycle, I’m no where near stalling so I’m just gonna keep upping upper body lifts by 5, and lower body lifts by 10 lbs each cycle. Before Cycle 2 I maxed 405, so my actual max is somewhere slightly above that. I feel I can hit a 500 DL for a max in the next 3 months.

47

Random Bullshit Glute Session Today

Currently in “phase 2” of glute work, thanks to Bret Contreras’ phenomenal article. In and out of the gym today, 20 mins:

Barbell glute bridges → 2x15 - Used 135, then 185
Single-leg hip thrusts → 2x15
Band abduction → 2x10 - These were fuckin harder than the glute bridges!

48

5/3/1 - Cycle 3 - Week 1 - Day 3

Warm-up: Foam rolling (t-spine ext, lats), side-lying internal rotaiton, yoga push-ups, band pulldowns, neck bridges

  1. Bench press → 1x5@65% (155), 1x5@75% (180), 1x8@85% (205)
  2. DB Military → 10 rep-range, ramped to 40s
  3. One arm T-bar rows → 10 rep-range, ramped to 100 (+ bar weight)
  4. PJR pullovers → 10 rep-range, ramped to 70 lb. DB
  5. Side-lying ext. rotation → 3x12
  6. Side bridge → 3x30s

notes: Wasn’t feeling that beastly today, only got 8 reps. Today was definitely a session where I regressed, so I didn’t push the weights. I’m really trying to apply CT’s concept of auto-regulation, so I’m not worried about it. – For my bench warm-up sets, I used fat grips. On the subsequent work sets, I felt very powerful. I also did 4x3 plyo push-ups before this to prime my nervous system. – Still figuring out the technique for how I want to do one arm T-bar rows – I like PJR pullovers.

49

5/3/1 - Cycle 3 - Week 1 - Day 4…Pretty good session today

Warm-up: Foam roll (ITB/quads), knee to knee pull-in, wall hip flexor mobilization, wall march iso hold, knee break ankle mobilization, OH lunge walk, walking spiderman w/ overhead reach, single-leg RDL

  1. Pinwheel curls - 10 reps, ramped to 65s
  2. Front Squat → 1x5@65% (165), 1x3@75% (190), 1x8@85% (225)… 8 reps, pretty good. I did the wrong percentage, note below…
  3. Back extension → 10 reps, ramped to 45 lbs. After a 5-minute break from squats, lol.
  4. Single-leg hack squat → 3x10. Focused on right leg since my left quad is bigger than my right
  5. Reverse crunch → 3x12

Note: so I calculated these percentages about a week ago when I picked my accessory lifts. They looked off as I was typing this up, and somewhere I fucked up and I actually should have done 215 for my 85% max-out set, instead of 225. So considering that, 8 reps with 225 is actually pretty damn good.

50

5/3/1 - Cycle 3 - Week 2 - Day 1

  1. Military press → 1x3@70% (110), 1x3@80% (125), 1x8@90% (140) … 8 reps, GOOD SHIT.
  2. DB decline bench → 10 rep range, ramped to 70s (got 9 reps on top-out set)
  3. Rack chins → 10 rep range, ramped to 45 lbs total. Wasn’t really feeling it.
  4. PJR Pullovers → 8 rep range, ramped to 80 pounder.
  5. Prone-trap raises → 3x12
  6. Side bridges → 3x30s

Pretty good today, I’m happy about the 8 reps on 140 for my military press. More then enough reps for week 2.

51

Random Bullshit Glute/Complex Session Today

Barbell glute bridges → 4x10 - ramped to 275, gonna go heavier next week
Weighted bird-dogs → 2x10 - No idea how much the ankle weights were
Band external rotation → 1x10 - Stopped b/c I didn’t know if I was doing it right
Band seated abduction → 1x20

Complex: 4x5-6 → Overhead squat/Back squat/Good mornings/Front squat/Rows/Deadlift - Used 95, then 115 for the remaining 3 sets

Deadlifts tomorrow, hopefully my lower back isn’t shot from the complex, if so I’ll have to change things around, we’ll see.

52

5/3/1 - Cycle 3 - Week 2 - Day 2

  1. Deadlift → 1x3@70% (260), 1x3@80% (300), 1x8@90% (335)… Booya.
  2. Alternating DB curls → 10 rep-range, ramped to 45s.
  3. DB Reverse lunge → 8 rep-range, ramped to 50s.
  4. Reverse crunch → 3x12

Notes: BOoya (8 reps)

53

5/3/1 - Cycle 3 - Week 2 - Day 3

  1. Bench press → 1x3@70% (170), 1x3@80% (190), 1x8@90% (215)… 8 reps, booya.
  2. DB Military → 10 reps, ramped to 50s
  3. 1-arm T-bar row → 10 reps, ramped to 105 lbs. + bar weight.
  4. Pin presses → 8 reps, ramped to 275
  5. Side-lying ext. rotations → 3x12
  6. Side bridges → 2x45s

Mm yeah, good lifting today, complexes/glutes tomorrow.

54

In other news, my friend across the street owns his own gym. He got a prowler and we are putting that fucker together tomorrow. Not going to use it tomorrow since Sunday is front squats but the prowler will soon be my only conditioning tool!!!

55

BS day

So we put together the prowler, went to the park to fuck around. I said fuck it this is my conditioning, I’m not going to do complexes later. I had no food in me and had a terrible hangover, but whatever. We did it on the grass with the vertical handles with 90 lbs on. The grass is WAY harder than cement, so it was tough. We went about 20 yds forward and then took a small rest, then went back the other way 3x each. Lasted about 25 mins.

Oh yeah: BB Glute bridges (3x10, ramped to 315), single-leg hip thrusts 2x10, band external rotation 2x10

56

5/3/1 - Cycle 3 - Week 2 - Day 4

  1. Pinwheel curls → 10 reps, ramped to 70s
  2. Front Squat → 1x3@70% (180), 1x3@80% (205), 1x7@90% (230)… 7 reps, good enough.
  3. Back extension → 10 reps, ramped to 55 lbs.
  4. Single-leg leg press → 2x10, right leg only, 70 lbs. on machine
  5. BB shrugs → 10 reps, ramped to 315
  6. Reverse crunch → 3x12

Much needed off day tomorrow.

57

5/3/1 - Cycle 3 - Week 3 - Day 1

  1. Military press → 1x5@75% (115), 1x3@85% (130), 1x6@95% (145) … 6 reps, GOOD SHIT.
  2. DB decline bench → 10 rep range, ramped to 80s
  3. Lat pull-downs → 10 rep range, ramped to 160 lbs. Lost my straps so no rack chins :frowning:
  4. PJR Pullovers → 8 rep range, ramped to 60 pounds + EZ bar weight.
  5. Prone-trap raises → 3x12
  6. Side bridges → 3x45s
58

5/3/1 - Cycle 3 - Week 3 - Day 2

  1. Deadlift → 1x5@75% (280), 1x3@85% (320), 1x6@95% (355)… 6th rep was slow as hell but booya.
  2. Alternating DB curls → 10 rep-range, ramped to 40s.
  3. DB Reverse lunge → 8 rep-range, ramped to 50s.
  4. Reverse crunch → 3x12
  5. Complex: 2x6 w/ 95 lbs - Power clean, Push press, Back squat, Good mornings, Behind-the-neck press, Front squat

Definitely need a deload soon. Not feeling as motivated to train, I’m starting to sweat easily (before complexes), blah blah blah… deload soon so no worries.

59

5/3/1 - Cycle 3 - Week 3 - Day 3

  1. Bench press → 1x5@75% (180), 1x3@85% (205), 1x6@95% (230)… probably should have stopped at rep 5, but my friends were watching :stuck_out_tongue:
  2. DB Military → 10 reps, ramped to 55s
  3. Kroc rows → 33 reps, 100 lbs.
  4. Pin presses → 5 reps, ramped to 315 (got 3 reps on 315)
60

5/3/1 - Cycle 3 - Week 3 - Day 4 . . .

  1. Pinwheel curls → 10 reps, ramped to 55s
  2. Front Squat → 1x5@75% (190), 1x3@85% (215), 1x5@95% (240)… 5 hard reps.
  3. Back extension → 10 reps, ramped to 25 lbs.
  4. Single-leg leg press → 2x10, right leg only.
  5. Cable pulley shrugs → 10 reps, ramped to some weight in kilos
  6. Reverse crunch → 3x12

I got my front squats in, but you can tell a deload is needed with my regressing #s in the accessory stuff, i.e. the pinwheels and back extension.