Strength, Speed, and Size

Training Training Logs
221

Today’s Lift:

Tried some new stuff today and it definitely had a very different effect on my body than a normal workout

Pullups: 10 sets of 10 --alternated between sets of pullups and “power holds”

Overhead “Power Holds”: 45x6, 45x6, 45x6, 45x6, 135x6, 135x6 (each rep was a 3 second squeeze)

Pelvic “Power Holds”: 45x6, 45x6, 45x6, 45x6, 135x6, 135x6 (each rep was a 3 second squeeze)

Hang Snatch: 135x1, 135x1, 135x1

-Got some really good contractions in my lats and upper back during this workout. I was able to squeeze each lat individually, which is something I normally don’t do.

-The main reason I’m doing these is to improve shoulder mobility, mostly for military press. The Pelvic Power Hold is described in today’s livespill and the Overhead Power Hold is described in yesterday’s live spill

Peace

222

Once again had a good workout today… really focusing on full body tightness and technique …

Started off with:

“Extension Power Holds”: 135x5, 135x5, 135x5, 135x5, 135x5 … each rep was contracted for around 3 seconds

Military Press: 95x5, 115x5, 135x5, 175x5 … really focusing on pushing the bar straight up and tucking the head through… Also contracted the lats really hard and squeezing the shoulder blades together… considering I was working on a new technique, 175x5 isn’t too shabby… my best is 185 for around 6

Overhead Power Holds: 115x5, 115x5, 115x5, 115x5, 115x5 … was able to set these up in the rack, so it made getting into proper position easier-- yesterday I just pressed the weight up to get in position… got a really good feeling in my traps/upper back from these… These will be great for shoulder mobility

Pelvic Power Holds: 135x5, 135x5, 135x5, 135x5, 135x5 … good contraction in the lats

-Threw some random bench and deadlift sets in using moderate weight, but emphasizing back and shoulder tightness

Peace

223

Great Lift Today! Best lift I’ve had in a month or so… After the first heavy military set, which wasn’t that fast, every set was fast, smooth, and explosive… Volume was up from last week, but lifts were much more explosive. Really focused on form for military, trying to push above my head and get the full range of motion. This might have been why my first set was slow, but after that they felt a lot better.

Military Press: 45x5, 65x5, 135x3, 175x3, 165x3, 170x3, 175x3, 165x3, 170x3, 175x3, 165x3, 170x3, 175x3

Inverted Rows: 10 sets of 8 done between sets

Bench Press: 135x3, 225x3, 280x3, 270x3, 275x3, 280x3, 270x3, 275x3, 280x3, 270x3, 275x3, 280x3

Inverted Rows: 10 sets of 8 done between sets

Overhead Power Holds: 115x5, 115x5, 115x5, 115x5, 115x5

Pelvic Power Holds: 135x5, 135x5, 135x5, 135x5, 135x5

Extension Power Holds: 135x5, 135x5, 135x5, 135x5, 135x5

Ended up lifting for around 2 hours with no drop in intensity or strength. Tomorrow will be a repeat of today’s workout. Looking to be at least as explosive as today…

Peace

224

… Sets 4 and 7 from yesterday

Military Weight is 175

Bench Weight is 280

225

Today’s Lift:

Military Press: 45x3, 135x3, 175x3, 165x3, 170x3, 175x3, 165x3, 170x3, 175x3, 165x3, 170x3, 175x3

Bench Press: 135x3, 225x3, 280x3, 270x3, 275x3, 280x3, 270x3, 275x3, 280x3

1A: Pullups: 3 sets of 10

1B: Reverse Curls: 3 sets of 65x8

Had to sort of rush through this workout, so I wasn’t able to do much assistance between sets. Combine that with my soreness from yesterday’s lift and my explosiveness wasn’t there today. I could tell from the first military set that I wasn’t gonna be fast today, but I pushed through it and got the work in. A few of the sets on bench and military were comparable to yesterday’s speed. Didn’t do the last ramp for bench cause I was just too fatigued and losing form.

Peace

226

Great Lift Today…

Did a bunch of warmup work with bands… prolly around 15 minutes just working the upper back at various angles

Military: 115x3, 135x3, 155x3, 185x3, 205x1 – easy

Bench: 135x3, 185x3, 225x3, 275x3, 325x1, 335x1

1A: CG Bench: 235x8, 235x8, 235x8, 235x8

1B: Incline Tate Press: 40’s x 12, 40’s x 12, 40’s x 12, 40’s x 12

2A: Overhead Power holds: 115x5, 115x5, 115x5, 115x5

2B: Pelvic Power Holds: 115x5, 115x5, 115x5, 115x5

3A: Extension Power Holds: 115x5, 115x5, 115x5

3B: Shrugs with 2 sec hold at top: 225x12, 135x12, 135x8

Really worn out after this lift… Great day today!

Weight Update: weighed in at 189 today… Haven’t weighed myself since like 4 months ago when I was around 182… I thought I would be lighter today since I have gotten leaner, but was actually up around 7 pounds surprisingly. Will prolly try to stay in the 185-190 range for the near future

Peace

227

[quote]socrplyr09 wrote:
Jab1- Thanks bro… Push Press felt a bit unstable, but I should be able to power through these weights in a few weeks when I get my groove back down… Took a look at the bench 1RM in your log… Looked very strong and smooth for a 1RM… you should be hitting that for 3 in no time… Only thing I would suggest is to work on your upper body tightness-- you appear to lose tightness about halfway up on your bench…[/quote]
Man I looked back on the video and you were totally right… I’ve been hitting my upper back extra hard ever since, so that will hopefully help some - big thanks dude!

Looks like your training is going well bro - great lifts in today’s session! - keep killin’ it!

228

Jab 1: Glad to help you out bro… I’ve found that when I really focus on hitting my upper back hard for a few weeks my bench 1RM tends to go up fairly soon after and I feel a lot more stable with my pressing. The thing is you may actually feel more unstable for a week or two due to accumulated upper back fatigue, but once you get used to the volume, your pressing will feel stronger.

Here was my template for today’s training…

Day 1:
Bench Press ? 3sets x 12reps *
Close Grip Bench Press ? 3x12 *
DB Bench ? 3x12 *
Tricep Extension Superset (Cable + Rope) ? 3x12 each
Flies (3x12) + Pull-ups (2x max) Superset *
Dips (2x max) * + Lat Pulldowns (3x12) Superset

Note: * means go to failure on each of these sets… ex: 3x12* means first set should be 12 reps to failure, second set might be 10, third set might be 8 etc… weight is supposed to be the same for each set

Here’s how it went…

1: Bench Press: 135x3, 225x3, 265x10 (was supposed to be 12, but started too heavy), 255x12, 255x10

2: Close Grip Bench Press: 225x6 (supposed to be 12 lol), 205x10, 185x12

3: DB Bench: 65’s x 12, 65’s x 11, 65’s x 12

SuperSet 4A: Tricep Pushdown with rope: 3 sets of 12
SuperSet 4B: DB Lying Down Tricep Extension: 55x12, 55x12, 55x12

SuperSet 5A: Flies: 35’s x 12, 35’s x 12, 35’s x 12
SuperSet 5B: Pullups: BWx14, BWx10

SuperSet: 6A: Dips: BWx11, BWx10
SuperSet: 6B: BB Rows: 185x12, 185x12, 185x12

Really fucking tough workout today… Triceps were completely burned out after the first 3 sets of bench… This type of training is way different than what I have been doing… Whereas I may have done 1 set to failure before, today’s workout had around 20 sets to failure… I know that this type of training will have a different effect on my body, we’ll just see what it is…

This template involves 4 days a week of workouts similar to these (I believe there are 2 primarily upper body days and primarily lower body days) … I plan on giving it one four week cycle, which will lead me up to finals week… From there if I see positive changes, I will give it one more four week cycle into the summer then go back to my old training… I’m also going to be playing a lot of soccer, so I’m probably going to be pretty shredded going into summer…

PEACE

229

Template for Today:

Day 2:
Power Clean (or fast deadlift): 5sets x 3 reps
Back Squats â?? 3x12
Leg Extension/Leg Curls â?? 2x20 each
Seated Shoulder Press (behind head) â?? 3x12
3 â?? Way Shoulders â?? 3x12
Bicep Curls â?? 3x12
DB Bicep Curls â?? 3x12
Decline Sit-Ups â?? 3x25, + Static Hold in middle (30 seconds)

Here’s how it went…

Power Clean: 135x3, 225x3, 225x3, 225x3, 225x3

Back Squat: 225x12, 225x12

SuperSet 1A: BB Reverse Lunge: 135x10 (20 total), 135x10
SuperSet 1B: RDL: 135x20, 135x20

Military Press: 135x12, 135x12, 135x12

3-way Shoulders: 15’s x 12-12-12, 15’s x 12-12-12, 15’s x 12-12-12

Standing Preacher Curls: 65x10, 65x10, 65x10

DB Curls: 30’s x 12, 30’s x 12, 30’s x 12

SuperSet 2A: Decline Sit Ups: 25, 25, 25
SuperSet 2B: Plank: 30 seconds, 30 seconds, 30 seconds

Another really tough workout today… After the squats, I was feeling fatigued and sorta sick the rest of the workout. Was getting really big pumps on the last few lifts. Was happy with the 3 sets of 12 with 135 on military press. Looking forward to doing these workouts in a few weeks and dominating them with heavier weights.

Peace

230

Template for Today:

Day 3:
Incline Bench Press â?? 3x12 *
Decline Bench Press â?? 3x12 *
DB Incline Bench Press â?? 3x12 *
Tricep Extension Superset (Cable + Rope) â?? 3x12 each
DB Rows (3x20) + Face Pulls (3x12) Superset
Shrugs (3x25) + Upright Rows (3x15) Superset
V-Ups (3x25) + Medicine Ball Throws (3x20) Superset

Here’s how it went:

High Incline Bench: 135x5, 225x6 (lol, way overestimated myself here), 195x12, 195x11

Decline Bench: 205x13, 205x9 (took me like 20 sec to get in position while holding the bar, so triceps were fatigued), 205x14 – killed it

Incline DB Bench: 65’s x 12, 65’s x 11, 65’s x 12

SuperSet 1A: Tricep Cable Extension: 3 x 12
SuperSet 1B: Laying Down DB Tricep Extension: 55x12, 55x12, 55x12

SuperSet 2A: DB Rows: 65x20 (20 each side), 65x20, 65x20
SuperSet 2B: Face Pulls: 3 x 12

SuperSet 3A: BB Shrugs(first 10 hold 2 sec at top, then rep out): 205x25, 205x25, 205x25
SuperSet 3B: Upright Rows: 95x15, 95x15, 95x15

SuperSet 4A: Decline Sit Ups: 25, 25
SuperSet 4B: Hanging Knee Raises: 12, 12

Holy Fucking Volume!! My body is straight up not used to this type of volume and it is showing. After the second tricep superset, I was feeling physically sick and it lasted a while. By the end I was feeling pretty good though. Strength on the incline and declines was not good, but its hard to get stable when you’re using a adjustable bench that is pretty shaky.

Got into a pretty good groove on the last set of declines though. Only did 2 sets of abs cause I got a really intense lower ab cramp after the second set lol… I’ll be curious to see what type of effect this type of training has on my body, conditioning, and strength

231

Mirin’ profile picture.

And I second the Holy Fucking Volume remark! Looks like a good lift dude.

232

Jab- Thanks bra … you know that’s my number one goal to get bro’s mirin’ my physique lol… And yea the transition to high volume is getting to me, but I feel like it’s always good to work on your weaknesses, and I suck at high volume right now… Within a few weeks I will be killing this stuff though

Template for today’s lift:

Day 4:
Deadlift ? 3x12
Hip Sled (or Front Squat) ? 3x12, + 1x20
Stiff Legged Deadlifts ? 3x12
Chin-ups (2x max) * + Lat Pulldowns (palms out 3x12) Superset
Lat Pulldowns (palms in) ? 3x12
Bicep Curls (curl bar) ? 3x12
Bicep Curls (curl bar, stripper set) 1x6 unloads

Here’s how it went…

Deadlift: 135x5, 225x3, 335x3, 385x6, 385x6, 385x6

Front Squat: 135x12, 135x12

RDL’s: 135x12, 135x12, 135x12

SuperSet 1A: Chinups: BWx27, BWx18
SuperSet 1B: BB Rows: 185x12, 185x12, 185x12

UltraWide BB Rows: 135x12, 135x12, 135x12

Standing Preacher Curls: 65x12, 65x12, 65x12

Standing Preacher Curl StripSet: 55x6, 45x6, 35x6, 25x6, 15x6 – big pump, even the last two sets were tough

Good lift overall… Didn’t want to push the legs too hard because I have 2 soccer games on Sunday. Playing soccer with sore legs is really shitty cause I lose a lot of explosiveness. Went pretty heavy with the deadlifts though. Front squats and RDL’s I just focused on getting full range of motion and getting the full stretch. Disappointed that I couldn’t get 30 chins- that is a number that I need to be hitting. Just randomly thought of this, but it would be fucking insane to get 50 chins/pullups in one set. Not necessarily one of my goals, but if I was in that type of shape, my vertical would prolly be over 40 inches and I’d be super explosive. Curls were fun- pump was good…

Peace

233

Good lift today. Here’s what I based it off…

Day 1:
Bench Press : 3sets x 10reps *
Close Grip Bench Press : 3x10 *
DB Bench : 3x10 *
Tricep Extension Superset (Cable + Rope) : 3x12 each
Flies (3x12) + Pull-ups (2x max) Superset
Dips (2x max) * + Lat Pulldowns (3x12) Superset

Here’s how it went

Bench Press: 135x5, 225x3, 270x10, 270x9, 270x8

Close Grip Bench Press: 205x9, 205x10, 205x12

DB Bench: 65’s x 12, 65’s x 12, 65’s x 12 (4 sec on way down)

SuperSet 1A: Tricep Cable Extension: 3 sets of 12
SuperSet 1B: Laying Down DB Tricep Extensions: 60 for 3 sets of 12

SuperSet 2A: DB Flies: 40’s for 3 sets of 12
SuperSet 2B: Chinups: BWx15, BWx12

SuperSet 3A: Dips: BWx16, BWx11
SuperSet 3B: BB Rows: 185x12, 185x12

Workout went pretty well. Recovery between sets was night and day better than last week, but I still got my triceps pretty damn fatigued by the end. Bench went well-- I was surprised that I kept the reps pretty close for all 3 sets. DB Bench I had to go like 4 or 5 seconds on the way down to make them difficult, because we only have up to 65 lb dumbbells. Not sure what I 'm gonna do about this, cause there’s really no way to progress. May switch to sets of 20 or 25. Overall just a good workout today. Had a soccer game yesterday as well as today after the lift. We tied both games 1-1.

Peace

234

Very strong session bro. Great benching.

By the way I totally experienced that loss of upper back tightness yesterday that you were talking about - my upper back has been taking a beating and as a result it was tough to stay tight!

235

542×760 49.6 KB

Here’s last week’s workout…
Power Clean: 135x3, 225x3, 225x3, 225x3, 225x3
Back Squat: 225x12, 225x12
SuperSet 1A: BB Reverse Lunge: 135x10 (20 total), 135x10
SuperSet 1B: RDL: 135x20, 135x20
Military Press: 135x12, 135x12, 135x12
3-way Shoulders: 15’s x 12-12-12, 15’s x 12-12-12, 15’s x 12-12-12
Standing Preacher Curls: 65x10, 65x10, 65x10
DB Curls: 30’s x 12, 30’s x 12, 30’s x 12
SuperSet 2A: Decline Sit Ups: 25, 25, 25
SuperSet 2B: Plank: 30 seconds, 30 seconds, 30 seconds

And here’s how today went:

Power Clean: 135x3, 225x3, 225x3, 225x3, 225x3 – felt way better than last week. Really focused on maintaining good body position and this helped a lot

Squat: 250x10, 250x10

SuperSet 1A: Reverse Lunge: 135x10 (each side), 135x10 (each side)
SuperSet 1B: RDL: 135x20, 135x20

Military Press: 140x12, 140x11+1 Push Press, 140x9+3 Push Presses

3-Way Shoulders: 15’s x 12-12-12, 15’s x 12-12-12, 15’s x 12-12-12

Standing Preachers Curls: 70x12, 70x12, 70x12

Seated DB Curls: 30’s x 10, 30’s x 10, 30’s x 10

SuperSet 2A: Decline Situps: 25, 25, 25
SuperSet 2B: Plank: 30 seconds, 30 seconds, 30 seconds

Overall a good workout today. Powercleans felt great. Squats felt pretty good. First set of military was good, then got pretty tired after that. Good pump from the shoulder and bicep stuff at the end.

Was able to get a back shot with some nifty cameraphone positioning. It’s a pretty low quality pic, but I think it’s pretty evident that I’ve made some improvements from the pic on page 3 which was around a year ago.

Peace

236

Last Week’s Lift:
High Incline Bench: 135x5, 225x6, 195x12, 195x11
Decline Bench: 205x13, 205x9 , 205x14
Incline DB Bench: 65’s x 12, 65’s x 11, 65’s x 12
SuperSet 1A: Tricep Cable Extension: 3 x 12
SuperSet 1B: Laying Down DB Tricep Extension: 55x12, 55x12, 55x12
SuperSet 2A: DB Rows: 65x20 (20 each side), 65x20, 65x20
SuperSet 2B: Face Pulls: 3 x 12
SuperSet 3A: BB Shrugs(first 10 hold 2 sec at top, then rep out): 205x25, 205x25, 205x25
SuperSet 3B: Upright Rows: 95x15, 95x15, 95x15
SuperSet 4A: Decline Sit Ups: 25, 25
SuperSet 4B: Hanging Knee Raises: 12, 12

And Here’s how today went…

High Incline Bench: 215x10, 215x10, 215x10

Decline Bench: 225x10, 225x10, 225x10

High Incline DB Bench: 65’s x 12, 65’s x 9, 65’s x 12

SuperSet 1A: Tricep Cable Extension: 3 sets of 12
SuperSet 1B: Lying down DB Tricep Extension: 60x12, 60x12, 60x12

SuperSet 2A: DB Rows: 3x20 (each side), 3x20, 3x20
SuperSet 2B: Face Pulls: 3 sets of 12

SuperSet 3A: BB Shrugs (same technique as last week): 205x25, 205x25, 205x25
SuperSet 3B: Upright Rows: 95x15, 95x15, 95x15

Ran out of time for abs at the end. Good lift today though. Gotta bounce now for a group project…

Peace

237

So much volume! Also mirin’ - VERY noticeable improvements from the pic on page 3.

238

Jab1: Yea man the volume is pretty crazy. It’s been sorta difficult to adjust to. We’ll see how it affects my body / lifting numbers

Last week’s Lift:
Deadlift: 135x5, 225x3, 335x3, 385x6, 385x6, 385x6
Front Squat: 135x12, 135x12
RDL’s: 135x12, 135x12, 135x12
SuperSet 1A: Chinups: BWx27, BWx18
SuperSet 1B: BB Rows: 185x12, 185x12, 185x12
UltraWide BB Rows: 135x12, 135x12, 135x12
Standing Preacher Curls: 65x12, 65x12, 65x12
Standing Preacher Curl StripSet: 55x6, 45x6, 35x6, 25x6, 15x6

Here’s how today went…

Deadlift: 135x3, 225x3, 335x3, 405x5, 405x5, 405x5 — these felt pretty fucking good, speed was really fast, the best that 405 has felt in a long time

Front Squat: 135x12, 135x12

RDL’s: 135x12, 135x12, 135x12

SuperSet 1A: Chins: BWx30, BWx19
SuperSet 1B: BB Rows: 185x12, 185x12, 185x12

-At this point, I wasn’t feeling too hot. I think it was a combination of not getting a solid meal in before my workout and the pre-workout wearing out. I took it slowly starting with the chins, taking long breaks between sets.

Standing Preacher Curls: 65x20, 65x20, 65x20

Overhead Power Holds: 5 sets of 5 with 45 lb bar, 3 sets of 5 with 135 – done throughout workout

Peace

239

Late Night Workout:

Didn’t plan on doing anything, but after working on a group project for too many hours I was feeling restless…

Here’s what I did:

Overhead Power Holds: 45x5 for 3 sets 135x3 for 2 sets

Hang Snatch: 953, 95x3, 135x2 for 10 sets

Conditioning: 20 straight minutes NO REST
Rotation of:
30 seconds speed ladder
30 seconds pushups
60 seconds abs

So, it ended up being 10 straight sets of that… 'twas pretty tiring I must say…

Time to shower and catch some zzzzz’s

Peace

240

Bench Press: 135x5, 225x3, 270x10, 270x9, 270x8
Close Grip Bench Press: 205x9, 205x10, 205x12
DB Bench: 65’s x 12, 65’s x 12, 65’s x 12 (4 sec on way down)
SuperSet 1A: Tricep Cable Extension: 3 sets of 12
SuperSet 1B: Laying Down DB Tricep Extensions: 60 for 3 sets of 12
SuperSet 2A: DB Flies: 40’s for 3 sets of 12
SuperSet 2B: Chinups: BWx15, BWx12
SuperSet 3A: Dips: BWx16, BWx11
SuperSet 3B: BB Rows: 185x12, 185x12

That was last week.. Here’s today’s workout..

Bench Press: 280x6, 265x8, 265x8

Close Grip Bench Press: 225x8, 225x8, 225x8

DB Bench: 65x15, 65x15, 65x14

SuperSet 1A: Tricep Cable Extensions: 3 sets of 12
SuperSet 1B: Laying Down DB Tricep Extensions: 3 sets of 12

15 chins, then 10 dips

So, I’ve had a virus for the last two days. Combine that with having to do a shit ton of work on projects and papers, and it has not been too fun. Two nights ago I got about an hour of sleep, last night I was able to get around 6 hours, so it’s getting better. Decided to skip my classes today, but I wanted to get some type of lift in, hoping that it will kickstart the recovery process.

Considering my sickness, strength wasn’t too bad. Wanted to get 285 for 8 today, but 280 for 6, followed by 265 for 2 sets of 8 is not terrible. Close Grip strength was actually up from last week, so that is a good sign. Decided to cut the workout a little bit short cause I was getting real tired.

Peace