PB Andy's Training Log

Training Training Logs
61

5/3/1 - Cycle 3 - Week 4 - Day 1… Deload week, i.e. this log is going to be boring for a week.

  1. Military press → 1x5@40% (60), 1x5@50% (80), 1x5@60% (95)
  2. Flat DB bench b/c some ass was hogging the decline bench for situps → 10 rep range, 50s
  3. Rack chins → 10 rep range, BW
  4. PJR Pullovers → 12 rep range, 40 lbs. + bar weight
  5. Prone trap raise → 2x12
  6. Too lazy to do side bridges

Next cycle, I’m going to start taking videos of my rep out set just to make this log more interesting. Maybe some other stuff too

62

3072×2304 985 KB

5/3/1 - Cycle 3 - Week 4 - Day 2… still deload

So my friend got a ~350-400 lb. tire, and I said fuck it I’ll do that instead of deadlifts. Today is Thanksgiving so at least I earned to eat like a fatass.

Here’s me

63

3072×2304 824 KB

Here’s my friend

64

5/3/1 - Cycle 3 - Week 4 - Day 3… still Deload

  1. Bench press → 1x5@40% (95), 1x5@50% (120), 1x5@60% (145)
  2. DB Military → 10 reps, 30s
  3. T-bar rows → 10 reps, 55 lbs. + bar wt
  4. Pin presses → 5 reps, 195

edit: oh yeah my forearms, biceps, and upper back are sore as phuck from tire flipping.

65

Finally uploaded the video… here ya go, not too exciting:

66

Nice job on your training log. Looks like you are making good progress that is great that you have access to a tire and prowler. I will have to check your video out when I am at home on the computer. Videos don’t show up on iPhone

Have a good one

Jim

67

Nice work driving your hips on the tire …

i bet the neighbors love u lol

I’m sure the kids do

jim

68

Thanks Jim, haha. Yeah I have been working on technique, it is impossible with this tire though, it is so god damn wide that I really can’t get a wide arm grip and have to go narrow-er, which is not as safe but it’s all good. I’m gonna start doing complexes or some shit once it starts to snow.

69

5/3/1 - Cycle 3 - Week 4 - Day 4… still Deload

  1. Pinwheel curls → 10 reps, ramped to 30s
  2. Front Squat → 1x5@40% (100), 1x3@50% (125), 1x5@60% (155).
  3. Back extension → 2x10, bodyweight only (hands over head)

Took 20 mins including warm-up, was in and out. Cycle 4 comin’ up Tuesday!

70

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

  1. Military press → 1x5@65% (105), 1x5@75% (115), 1x10@85% (135)
  2. Flat DB bench → 20-30 RP - 24 reps w/ the 60s (12+6+6)
  3. Neutral close grip pulldowns → 8 rep ramp, ramped to 160 lbs. Trying these out for lat width and I like em.
  4. Deadstop extensions → 12 rep ramp, ramped to 40 pounds + EZ bar weight.
  5. Kneeling cable ext. rotation → 3x12
  6. Extreme stretching

Wasn’t really ever in the zone today, kind of tired all day. Also dropped a 40 on my right big toe, that motherfucker is gonna be purple soon. ANACONDA protocol should be here Thursday.

71

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

  1. Deadlift → 1x5@65% (250), 1x5@75% (290), 1x9@85% (325). 9 reps, good enough.
  2. EZ Bar curl → 20-30 RP - 75 (10+5+4=19). Gonna go a little less weight next time around.
  3. DB Bulgarian split squats → 8 rep ramp - 50s
  4. Kneeling Hip Extension → 8-12 rep ramp - just did BW, these are hard as fuck.
  5. Pallof press → 3x12 - 40
  6. Extreme stretching, still looking for a decent quad stretch
72

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

  1. Bench press → 1x5@65% (170), 1x5@75% (190), 1x9@85% (210)
  2. Incline BB bench → 5 rep ramp, 195
  3. Yates row (supinated) → 6 rep ramp, ramped to 275
  4. Overhead tricep extension, extended set → some weight, doesn’t matter, I felt the pain

So today was sweet. I lifted at Niles West HS gym. My friend works in that PE dept. and invited me to lift with him in their gym. It might be one of the best gyms in Illinois, seriously! They almost have TOO much stuff for the kids abilities in there. You name it they got it: Prowlers, chains, KBs, bands, box squat, plyo boxes, buncha machines, GHR, reverse hyper, Strongman equipment (logs, tires, etc), tornado ab balls or whatever, etc etc.

73

So, I was on the way to O’Hare to pick up the tiger and there was a guy who looked just like you on the bus. Just an fyi, you have a doppleganger.

Some of those suburban high schools are crazy…it’s amazing what property taxes can do, huh?

74

[quote]Grneyes wrote:
So, I was on the way to O’Hare to pick up the tiger and there was a guy who looked just like you on the bus. Just an fyi, you have a doppleganger.

Some of those suburban high schools are crazy…it’s amazing what property taxes can do, huh?[/quote]
Ya that was me. Didn’t you see me wave at you? Hah jay kay jay kay

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

  1. Alt. Hammer curls → 15 rep ramp, ramped to 60s (got 12)
  2. Front Squat → 1x5@65% (170), 1x5@75% (200), 1x10@85% (225). Last 2 reps were real grinders.
  3. Back extension → 15-20 RP - 35 lbs. (16+7+8=31 reps). Went way too light on these, still felt good.
  4. Walking DB Lunges → 8 rep ramp, 45s
  5. Hanging leg raises → 3x10
  6. DC style stretching (quads/hams)
75

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

  1. Military press → 1x3@70% (110), 1x3@80% (130), 1x7@90% (145)
  2. Flat DB bench → 20-30 RP - 26 reps w/ the 60s (14+6+6)… 2 more than last time
  3. Neutral close grip pulldowns → 8 rep ramp, ramped to 200 lbs
  4. Deadstop extensions on floor → 12 rep ramp, ramped to 65 pounds + EZ bar weight (got 8 reps on last set)
  5. Extreme stretching (Shoulders, chest [awful], lats, tris)

Just a quick post, last final + deadlifts tomorrow. :slight_smile:

76

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

  1. Deadlift → 1x3@70% (270), 1x3@80% (310), 1x7@90% (345).
  2. EZ Bar curl → 20-30 RP - 60 lbs. (16+7+6=29).
  3. DB Bulgarian split squats → 8 rep ramp - 60s
  4. Kneeling Hip Extension → 3x12 - just did BW.
  5. Pallof press → 3x12 - some weight

Everybody wanna be a bodybuilder, but dont no body wanna lift no heavy ass weight

77

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

  1. Bench press → 1x3@70% (170), 1x3@80% (190), 1x7@90% (220)
  2. Incline BB bench → 5 rep ramp, 205 (got 3 reps on last set)
  3. Yates row (changed this to pronated) → 6 rep ramp, ramped to 275
  4. Overhead tricep rope extension, extended set → 115, didn’t really count reps
  5. Side-lying ext. rot. → 3x12
  6. Extreme stretching of chest, lats, and tris (chest really really sucks)
78

[quote]PB Andy wrote:

1x7@90% (345).[/quote]

Nice pullin broski.

79

[quote]BlackLabel wrote:

[quote]PB Andy wrote:

1x7@90% (345).[/quote]

Nice pullin broski.[/quote]
Thanks, but not good enough. Got to get it good, got to get it goooood.

80

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

  1. Alt. Hammer curls → 12-20 SS, ramped to 45s (got 17 reps for each arm)
  2. Front Squat → 1x3@70% (185), 1x3@80% (210), 1x8@90% (240).
  3. Back extension → 15 rep ramp - 50 lbs
  4. Walking DB Lunges → 8 rep ramp, 50s
  5. Hanging leg raises → 2x10
  6. DC style stretching (quads/hams/biceps)

Last time I did 240 on the F. Squat, I got 5 reps. That was 3 weeks ago, and today I got 8 reps with the same weight. That’s pretty sweet (I slightly attribute this to the Anaconda protocol).