Sean's Training Log

Training Logs
1

24 y/o, 5’8", Currently 158 lbs.
Looking to get as big and strong as possible.
School’s pretty hectic this semester, so only gonna get to the gym three days a week. Going to split it like this:
Monday: Lower (deadlift) and core
Tuesday: Upper
Thursday: Full Body, and maybe a conditioning session, was thinking of this: Strength Training, Bodybuilding & Online Supplement Store - T NATION
Saturday: Got an old home gym, and some free weights. Might do something with those, or more conditioning (hill sprints, or skating drills)

Going to use Force Spectrum Ramping like in CT’s perfect rep article for main lifts. Accessory work will be mostly straight sets.

I’m thinking I’ll use a 5/3/1 week three rep scheme in my 4th week, to test my 1RMs

2

Monday, Jan. 18, 2010:

Power Clean (warm up/ramp up, just learning them, so light weights):
95 x 3
105 x 3
115 x 3

Deadlift:
Feel Sets: 135 x 3, 135 x 3. with fat grips
Work Sets:
155 x 3
170 x 3
185 x 3
200 x 3
215 x 3
225 x 3
240 x 3
250 x 3
260 x 2

Good Mornings and Hanging Leg Raise superset. (First time doing GMs, so weight was pretty light. HLRs I’m trying to do them Pavel’s way [shoulderwidth pullup grip, shins to the bar]. I’m not strong/flexible enough yet, so I straight leg it as high as I can, then bring my knees to my chest).

Good Mornings:
45 x 5
65 x 5
85 x 5
95 x 5
105 x 5

Hanging Leg Raises:
5 sets of 5

3

Tuesday, January 19, 2010

1A. Bent-over Barbell Row
Feel Sets with Fat Gripz: 75 x 3, 80 x 3
Work Sets:
105 x 3
115 x 3
125 x 3
135 x 3
145 x 3
155 x 2

1B. Bench Press with Fat Gripz
Feel Sets: 75 x 3, 80 x 3
Work Sets
105 x 3
115 x 3
125 x 3
135 x 3
145 x 3
155 x 3
165 x 3

Pull Ups and Dips. 1 set to fail, then take as many sets to get 50% of that (Think I saw it in a DeFranco program):

2A. Pull ups
BW x 8, 3, 2

2B. Dips
BW x 16, 8

3A. Hyght Flyes
15 x 5, 4, 5

3B. Fat Grip Zottman Curls
25 x 5, 5, 5

4

Thursday, January 21, 2010

Warm-up: deep bodyweight squat x 10. DB snatch: 25 x 10 each arm. 35 x 5 each arm.

  1. Squats. Working on getting them as deep as possible, so my numbers suck right now. Previous best parallel squats: 205 x 9 (still not very impressive, but way heavier than my full squats)
    Feel Sets: 115 x 3, 3 (felt heavier than they should have)
    Work Sets:
    135 x 3
    150 x 3
    165 x 3
    175 x 3

  2. Neutral Grip Pull-down
    Feel Sets: 55 x 3, 66 x 3
    Work Sets:
    88 x 3
    99 x 3
    110 x 3
    121 x 3
    132 x 3
    143 x 3
    110 x 10 (max reps)

  3. Fat Grip Military Press
    Feel Sets: 45 x 3, 3
    Work Sets:
    65 x 3
    70 x 3
    75 x 3
    80 x 3
    85 x 3
    90 x 3

4A. Chin-up (max rep set, then as many sets as needed to get 50% of that)
BW x 12, 2, 2, 2

4B. Fat Grip Overhead Tricep Extension
25 x 4
20 x 5, 5, 5, 5

4A2. (After done with chins) Fat Grip Barbell Curl
70 x 3, 3

Duration: 1 hour. Weight: 157 lbs.

5

School got hectic last week, so I didn’t make it to the gym.

February 1, 2010

  1. Power Clean
    95 x 3
    115 x 3
    135 x 2,1 (reset the bar, rest ~5 sec after 2nd rep)

  2. Deadlift
    Feel sets with FatGripz: 135 x 3, 145 x 3
    Work Sets:
    165 x 3 (thumbless grip)
    185 x 3
    205 x 3
    225 x 3 (tried a hook grip, didn’t feel right, went with thumb over fingers)
    245 x 3 (alternating grip)
    265 x 3
    275 x 3
    285 x 3

3A. Good Mornings
65 x 5
85 x 5
105 x 5
115 x 5
120 x 5

3B. Hanging leg raise/knee tuck
5 x 5

~55 minutes, 156 lbs.

6

Feb. 2, 2010

1A. Bent-over Row
Feel Sets with Fat Gripz:
75 x 3, 75 x 3
Work Sets:
95 x 3
105 x 3 (Fat Gripz off)
115 x 3
125 x 3
135 x 3
100 x 12 (max reps)

1B. Bench Press (Fat Gripz)
Feel Sets:
75 x 3, 85 x 3
Work Sets:
105 x 3
115 x 3
125 x 3
135 x 3
145 x 3
155 x 3 (really grinding, so I cut it off here)

2A. Pullups
BW x 8 (max reps), 2, 2

2B. Dips
Bw x 16 (max reps), 6, 3

45 minutes. 156 lbs.

7

Thursday, Feb 4, 2010 AM

  1. Oly squat
    Feel sets: 95 x 3, 105 x 3
    Work sets:
    135 x 3
    145 x 3
    155 x 3
    165 x 3
    175 x 3
    Switched to Sumo squats (that was the plan originally, but forgot at the start):
    185 x 3
    195 x 2

2A. Neutral grip pulldown:
Feel sets: 55 x 3, 66 x 3
Work sets:
88 x 3
99 x 3
110 x 3
121 x 3
132 x 3
143 x 3
154 x 3
121 x 10

2B. Military Press (Fat Gripz)
Feel Sets: 45 x 3, 50 x 3
Work Sets:
65 x 3
70 x 3
75 x 3
80 x 3
85 x 3
90 x 3
95 x 3

3A. Chinup
BW x 8, 3.5, 2.5

3B. Bradford Press
70 x 5, 4, 60 x 4

55 min, 156 lbs.

8

Thurs. Feb. 4, 2010 PM
Conditioning Session (Carries)
100 Steps for each carry, performed in a circuit. I was aiming for 3 sets, the 2nd one took me half an hour, so I cut it off there. My biggest problem now is grip. Just started using FatGripz, and pulling heavy, so my forearms/hands hurt all the time. Hopefully this goes away soon.

Farmers Walk: 75 DBs, 65 DBs (article said trapbar carry, but my gym doesn’t have one)
Bear Hug Carry: 45 Plate, 45 Plate (felt light, might go to 2 35’s next week
Suitcase Carry: 75 DB, 75 DB
Sumo Carry: 75 DB, 75 DB
Staggered FW: 75 + 65 DBs, 65 + 55 DBs
OH Carry: 45 Plate, 45 Plate

9

Sat. Feb. 6, 2010

Conditioning (skating):
mix of sprints and coasting ~30 minutes

A little lifting at home (beachwork), just one warmup, and 1 max rep set for each exercise:
1A. Pec Deck Flyes (on my home gym, I need to look up the weights)
3rd plate x 5 (warmup)
4th plate x 9 (max reps)

1B. Machine Press (ditto)
4th x 5 (warmup)
5th x 10 (max reps)

2A. Fat Grip Zottman curls
25 x 5
25 x 9

2B. Fat Grip Overhead extension
25 x 5
25 x 7

10

Mon. Feb. 8, 2010
Going to work up to 1RM’s on Deads, Bench and Squats this week

  1. Hang/Power Clean (hang on lighter weights (no bumper plates at gym))
    95 x 3
    115 x 3
    135 x 3

  2. Deadlift
    185 x 3 (Thumbless)
    215 x 3
    245 x 3 (thumb over fingers, Alt. Grip on rep 3)
    275 x 1
    295 x 1
    315 x 1
    325 x 1

3A. Good Mornings
95 x 5
105 x 5
115 x 5
125 x 5
135 x 5

3B. Hanging Leg/Knee Raise
BW x 5 x 5

50 min. 158.5 lbs

11

Tuesday, Feb. 9, 2010

  1. Bench Press:
    Feel Sets: 75 x 3, 95 x 3
    Work Sets:
    125 x 3
    140 x 3
    155 x 1
    170 x 1
    Failed twice on 185 (too big of a jump), dropped to 175, failed again, fml

  2. Bent-over Row
    Feel Sets (w/ FatGripz): 65 x 3, 75 x 3
    Work Sets:
    95 x 3
    105 x 3 (FatGripz off)
    115 x 3
    125 x 3
    135 x 3
    145 x 3
    105 x 10

3A. Dip
20 lbs x 11, 4, 3

3B. Pullup
BW x 7, 2, 2

50 minutes. 158 lbs.

12

Thursday, Feb. 11, 2010

  1. PL Squat
    Feel Sets: 95 x 3, 115 x 3
    Work Sets:
    145 x 3
    165 x 3
    185 x 1
    205 x 1
    225 x 1
    235 x 1

2A. Neutral grip Pulldown
Feel Sets: 66 x 3, 3
Work Sets:
99 x 3
110 x 3
121 x 3
132 x 3
143 x 3
154 x 3
165 x 3

2B. Military Press (w/ FGs)
Feel Sets: 45 x 3, 50 x 3
Work Sets:
70 x 3
75 x 3
80 x 3
85 x 3
90 x 3
95 x 3
100 x 3

3A. Chinups
BW x 12, 4, 4

3B. Bradford Press
60 x 5, 70 x 5, 60 x 4

1 hour. 159.5 lbs

13

Tuesday, Feb. 16, 2010

Checking out Goodlife’s during reading week. Today was Yonge/Sheppard, currently being reno’d

  1. Jump Squat with DB in front of chest
    40 x 3, 40 x 3 (before and after 1st set of squats)

  2. Sumo Squat
    Feel Sets: 95 x 3, 115 x 3
    Work Sets:
    135 x 3
    155 x 3
    170 x 3
    170 x 3 (went to get water, forgot to change the weight when I got back :S)
    185 x 3
    195 x 3
    205 x 3

3A. Military Press
Feel Sets: 45 x 3, 50 x 3
Work Sets:
65 x 3
75 x 3
80 x 3
85 x 3
90 x 3
95 x 3
100 x 3
105 x 3

3B. Wide grip pulldown (on 2 pulleys, and I didn’t read the weight stack properly, so I ended up starting a bit heavy
100 x 3
120 x 3
140 x 3
160 x 3
140 x 3
160 x 3

4A. Chinup
BW x 12, 3, 2, 2

4B. Dip
BW + 20 x 10, 3, 3

1 hour. 164 pounds (different scale, probably didn’t really gain 5 pounds in 4 days)

14

Friday, Feb. 19, 2010

2nd Goodlife location. Toying with my split, gonna try backside/frontside for my back to back days. (day 1: DL, upper body pull. day 2: front squat, upper body push)

  1. Clean
    From Hang: 95 x 3, 115 x 3
    From Floor: 135 x 3

  2. Deadlift
    185 x 3
    205 x 3
    225 x 3
    245 x 3
    265 x 3
    285 x 3
    305 x 1

  3. Bent Row
    75 x 3 (w/ FatGripz)
    80 x 3
    95 x 3
    105 x 3 (FGs off)
    115 x 3
    125 x 3
    135 x 3
    145 x 3
    155 x 3

4A. Good Mornings
115 x 5
135 x 5
145 x 5
150 x 5
155 x 5

4B. Pullups
BW x 3, 3, 3, 3, 8 (max reps)

1 hr 30 min. No scale at this gym

15

Mon. Feb. 22, 2010

Goodlife downtown. I’m back to school now, but I got a couple days left on the trial, figure I’d check out as many locations as possible.

1A. Jump squat (DB in front of body) Did it before my 1st 3 sets of front squats
40 x 3 x 3

1B. Front squat
Feel Sets: 75 x 3, 80 x 3
Work Sets:
95 x 3
120 x 3
135 x 3
145 x 3
155 x 3
165 x 3

  1. Fat Grip Bench Press
    Feel Sets: 75 x 3, 80 x 3
    Work Sets:
    95 x 3
    120 x 3
    135 x 3
    145 x 3
    155 x 3
    165 x 3
    170 x 3

3A. Incline DB Press
35 x 5
45 x 5
50 x 5
55 x 5
50 x 9

3B. Hanging Leg Raises
BW x 5 x 5

1 hr 10 min. 161 pounds. Another new scale. I guess I’ll see how much I really gained over 2 weeks, when I get back to the school gym on Thursday

16

Monday, March 1, 2010
Dropped a class, might go to a 4-day split: upper/lower, plus a fifth day at home for mobility work, and direct arm work

  1. Power Clean
    115 x 3, 135, 145, 155 x 1

  2. Deadlift
    185 x 3 (hook grip)
    205 x 3
    225 x 3
    245 x 3 (switch to alternating grip)
    265 x 3
    285 x 3
    305 x 3

3A. Good Morning
135 x 5
140 x 5
145 x 5
150 x 5
155 x 5

3B. Hanging Leg Raise
BW x 5 x 5

17

Tuesday, March 2, 2010

1A. Neutral grip Pulldown
Feel Sets: 66 x 3, 77 x 3
Work Sets:
99 x 3
110 x 3
121 x 3
132 x 3
143 x 3
154 x 3
165 x 3

1B. Fat Grip Military Press
Feel Sets: 50 x 3, 50 x 3
Work Sets:
70 x 3
80 x 3
90 x 3
95 x 3
100 x 3
105 x 3
110 x 3

2A. Pull up - medium grip
10, 2, 2, 3

2B. Bradford Press
50 x 5
60 x 5
65 x 5
70 x 5

40 minutes. 159.5 lbs.

18

Thursday, March 4, 2010

1A. Barbell Row
Feel sets: 65 x 3, 65 x 3
Work Sets:
95 x 3
105 x 3
115 x 3
125 x 3
135 x 3
145 x 3
160 x 3

1B. Bench Press
Feel Sets: 65 x 3, 75 x 3
Work Sets:
95 x 3
115 x 3
130 x 3
145 x 3
160 x 3
170 x 3

2A. Chinup
BW x 5 x 4
BW x 6.5 (max reps)

2B. Incline DB Press
45 x 5
50 x 5
55 x 5
60 x 5
50 x 10

48 minutes. 160.5 lbs

19

Friday, March 5, 2010

1A. Jump Squat
45 x 3 x 3

1B. Front Squat
Feel Sets: 65 x 3, 75 x 3
Work Sets:
105 x 3
125 x 3
145 x 3
165 x 3

  1. Sumo Squats
    185 x 3
    200 x 3
    210 x 3

3A. Leg Press
230 x 8
360 x 5
410 x 5
450 x 5
320 x 20

3B. Side Bend
60 x 8
70 x 5
75 x 5
80 x 5
90 x 6

55 minutes. 160 lbs.

20

Monday, March 8, 2010
Finally settled on a split. Keeping the same main lifts. No more full body days necessary. Going to try to keep workouts to around 45 minutes.

Monday: Vertical push/pull
Tuesday: Deadlift and accessory work
Thursday: Horizontal (mostly) push/pull
Friday: Squat and accessory work

1A. Pulldown
Feel Sets: 77, 88 x 3
Work Sets:
110 x 3
121 x 3
132 x 3
143 x 3
154 x 3
165 x 3
176 x 3

1B. FG Military Press
Feel Sets: 55 x 3 x 2
Work Sets:
75 x 3
85 x 3
95 x 3
100 x 3
105 x 3
110 x 3
115 x 3

tried capacity ramping for my chins & bradfords today (for convenience, don’t have to take an olympic bar (scarce in my gym). Also, my chinups suck, so ramping weight doesn’t make much sense right now. I like it though, think I’ll keep it in)

2A. Chinup
BW x 2, 3, 4, 5, 9 (max reps)

2B. Bradford Press
70 x 1, 2, 3, 4, 7

35 minutes. 161 lbs.