PB Andy's Training Log

Training Training Logs
101

Went for a 30min run today, that sucked ass.

102

Badass - Week 3 - Day 1

  1. Bench press → 1x6@77.5% (215) / 1x4@82.5% (230) / 1x3@90% (245)
  2. Incline DB Press → 2 x max reps… 1x22, 1x15 - 50s
    3a. Bent-over 1-arm DB row → 10 rep ramp - 125
    3b. Tri pushdowns (rope) → 10 rep ramp - 115
    4a. BB Shrugs (2 sec hold) → 10 rep ramp - 275
    4b. Incline rear delt flyes (pinkies up) → 3x12 - 8s
  3. Max sit-ups in 2 mins → 54, no improvement, not worried about it. Abs kept cramping
  4. 2 mile run → 19:10

Notes: I put a 25 on a 100 lb. DB for the DB rows, it worked but limited my ROM (top DB got in the way of my chest). So next week I’m gonna do 1-arm T-bar rows. Also, 19:10 looks bad for a 2 mile time but I’m happy I just ran 2 miles total today. Ran 1 mile in about 7:20, walked a lap, ran almost half a mile, walked lap, ran the rest of the remaining distance. So I’m happy w/ that.

BBQ ribs time.

103

Badass - Week 3 - Day 2

Awesome fucking lift today.

  1. Olympic Squat → 1x6@77.5% (290) / 1x4@82.5% (310) / 1x2@90% (340)
  2. Bulgarian SS Jumps → 4x5 w/ BW
    3a. Stability ball Ham curls → 3x12-15 - My hams got fried.
    3b. Spread Eagle Sit-ups → 3x15 - just BW
  3. Alt. Forward Lunge → 2x45s - 25s
  4. Intervals → 4x400m w/ 120s or so rest (sometimes more)
104

Badass - Week 3 - Day 3

  1. Chin-ups → Max + 70% - 14 reps total (6+4+4)
    2a. Lat pulldowns (close/neutral grip) → 1x24, 1x17 - 140 lbs.
    2b. Standing DB Military Press (neutral grip) → 1x20, 1x15 - 35s
  2. 1-Arm Cable Rear Delt Flyes → 10 rep ramp - 20 lbs.
  3. Drop Set Alt. DB Curls → 40x8, 30x8, 20x8, 10x8
  4. Core circuit x1 (Sprinter sit-ups x20, V-ups x15, Toe touches x15, Hip-ups x15)
  5. 100 push-ups for time → 9:30 worse but I can feel the deload is needed after one more week. Not worried.

Forgot my fackin trunks so no swim today.

105

Badass - Week 4 - Day 1

  1. Bench press → 1x5@80% (225) / 1x3@85% (240) / 1x2@95% (265)
  2. Incline DB Press → 2 x max reps… 1x24, 1x17 - 50s
    3a. Kroc rows → 26 reps w/ 100lbs
    3b. Tri pushdowns (rope) → 8 rep ramp - 115
    4a. BB Shrugs (2 sec hold) → 8 rep ramp - 315
    4b. Incline rear delt flyes (pinkies up) → 3x10 - 10s
  3. Max sit-ups in 2 mins → 57, minor improvement
  4. 1 mile run → something, don’t care

Note: Weaksauce on Kroc rows, but I’m not worried since I haven’t done them in awhile. And only ran 1 mile, I think I have laryngitis so my throat got dehydrated really easily.

106

Badass - Week 4 - Day 2

  1. Olympic Squat → 1x5@80% (300) / 1x3@85% (320) / 1x1@95% (355)
  2. Bulgarian SS Jumps → 2x4 w/ BW
    3a. Stability ball Ham curls → 2x8
    3b. Spread Eagle Sit-ups → 2x8 - just BW

I have something similar to strep throat, basically I feel like shit, so I this is all I did. I’m surprised I even lifted today.

107

Badass - Week 3 - Day 3

  1. Chin-ups → Max + 80% - 15 reps total (6+5+4)
    2a. Lat pulldowns (close/neutral grip) → 1x20, 1x12 - 160 lbs.
    2b. Standing DB Military Press (neutral grip) → 1x17, 1x14 - 40s
  2. 1-Arm Cable Rear Delt Flyes → 10 rep ramp - 20 lbs.
  3. Drop Set Alt. DB Curls → 40x8, 30x8, 20x8, 10x8
  4. Core circuit x1 (Sprinter sit-ups x20, V-ups x15, Toe touches x15, Hip-ups x15)
  5. BW Complex x1 (Mountain climbers x30, Push-ups x20, Groiners x10, Burpees x5)

Still sick but getting better.

108

Badass - Week 5 - Day 1…Deload

  1. Bench press → 1x5@50% (135) / 1x5@60% (165)
  2. Flat DB bench press → 2 x 15 - 35s, 45s
  3. Seated Cable Rows → 2x15 - 70, 85
  4. BB Shrugs → 2x10 - 50s, 75s
  5. BB Complex → 1x8 - RDLs, Rows, Hang clean, Push press, Back squat - w/ just the empty BB
109

your doing a pretty good job at talking to yourself here! :stuck_out_tongue:

110

oh, and Im jealous of your tire…need to get me one of those.

111

[quote]mom-in-MD wrote:
your doing a pretty good job at talking to yourself here! :P[/quote]
:slight_smile:

Tire is my friends, it sucks, way too wide.

Badass - Week 5 - Day 2…Deload

  1. DB Squat Jumps (holding 10s) → 2x6
  2. Olympic Squat → 1x5@50% (135) / 1x5@60% (225)
  3. Back Extensions → 2x10 - BW
  4. Seated MB Twsists → 2x10 ea.
  5. Bike for 25 mins, HR somewhere between 60-70%

Doing final deload today in an hour at my friend’s gym, be back then with an update on training.

112

Badass - Week 5 - Day 3…Deload

  1. Chin-ups → Max + 50% - did the rings just cause, 3+3+2
  2. Standing DB Military Press → 2x15 - 25s
  3. Inc. Rear Delt Flyes, pinkies up → 2x10 - 8s
  4. Core circuit x1 (Toe touches x20, Bicycle x20, Side bridge x30sec ea.)
  5. Walk on treadmill for a bit

So I’m getting a bit smarter when it comes to training, and realized I’m still young as shit so I need to milk it. Going back to 5/3/1 babay. I am not liking lifting 3x a week at all.

Here’s my split essentially (may be different as I write it up):

Day 1
5/3/1 MP
Chest
Lat width
Triceps (some type of press)
Abs, external rotation work, whatever

Day 2
5/3/1 DL
Biceps
Quad-focused movement (single-leg work, hack squat, leg press, etc)
Hams (optional, but something like back extensions, GHR, various leg curls, etc)
Abs, whatever

Day 3
5/3/1 BP
Upper chest or shoulders work (anything from incline bench to lateral raises)
Back thickness
Triceps (some type of pulldown or another press)
Abs, external rotation, whatever

Day 4
5/3/1 Squat
Biceps/brachialis (hammer curls, pin wheels, etc)
Hamstring movement (rom DLs, etc)
Quad movement as above (optional)
Abs

may do power cleans and power snatches on lower days, still deciding…

113

hey guys I’m posted in this log right now, it’s an Olympic lifting log.

114

I saw in a thread that you started doing Barbell Hip thrusts… any comment on how those treated you?

115

I went to check the other thread and it was locked. Are you posting elsewhere or are you gonna start this beastness back up? :slight_smile:

That would be nice