Strength, Speed, and Size

Training Training Logs
241

Didn’t lift at all last week. Had the flu and had zero strength and no desire to lift at all.

Lifted once over the weekend. Just some light stuff and high reps.

Yesterday did a short bench workout. Highlight was Close Grip Bench: 245x6, 245x6, 250x6

-Finally had some energy today, so I decided to do some legs and got a pretty good workout in…

Power Clean: 135x5, 135x3, 185x3, 225x2, 255x1, 225x1, 225x1, 225x1 (at this point I was gonna work up to some heavier PC’s then go to deadlift, but couldn’t find the straps that are usually at my gym… this pissed me off cause I really wanted to deadlift today)

Squat: 135x5, 135x3, 225x3, 275x4, 315x2, 335x2 (pretty good set and speed, all things considered… was prolly good for 380-390 ish today)

Speed Box Squat: 225x3 for 10 sets (30-45 seconds b/w sets)

1A: Extreme Range Split Squats (both feet on benches): 30’s x 8(r),8(l) 30’s x 8(r),8(l) 30’s x 8(r),8(l)

1B: BB Shrugs w/ 2 sec hold at top: 225x12, 225x12, 225x12

242

Good shit today… Real happy with how the lift went

Activation(ish) stuff:
Hang Snatch: 95x3, 95x3, 95x2, 135x2, 135x2, 135x2, 155x2

Squat: 135x3, 135x3, 225x3, 275x2

Military Press: 135x3 (flew up as it should), 155x3(flew up), 175x3(easy), 205x… push press for 1, 205x… push press for 1, 185x5

-not sure what happened at 205, I was honestly feeling like I might hit 225 given how good the warmups felt.. my only explanation is too big of a jump from 175 to 205.. the weight felt stuck for some reason... the back down set at 185 was great though, almost had 6

1A: Top 1/2 military from Pins: 135x6, 185x6, 205x6, 205x6
-for these I really focused on pushing the weight straight up behind my head, really squeezing my shoulders and upper back, as opposed to triceps in a typical lockout-type lift
1B: Face Pulls: 3 sets of 40 reps done between sets

2A: Seated DB Shoulder Press: 65’s x 12, 65’s x 10, 65’s x 11
2B: Bent Over Lateral Raises: 15’s x 40, 15’s x 40, 15’s x 40

3: Side Raises->Face Pulls ->Bent Over Lateral Raises → Face Pulls → Front Raises → Face Pulls:
-Each exercise was 10 reps, I used 20 lb dumbbells for the raises, did this circuit twice through

Shoulders were pretty shredded brah by the end…

Peace

243

Great Lift Today! Felt really explosive and strong throughout

Power Snatch: 95x3, 95x3, 95x3, 115x3, 135x2, 135x2, 155x1, 175x1, 185x1, 195xmiss, 195x1, 200x1 (didn’t catch in locked out position)

–No straps in the gym today, so I tried out hook grip for the first time on snatch and cleans. It went pretty well, but I formed some nice blisters :frowning:

Power Clean and Press: 135x3, 135x1, 185x3, 225x1, 235x1, 245x1-missed press, 250x1-missed press, 255x1-missed press

–all in all pretty good for my first day with hook grip, all the presses were really close, but I was push pressing them instead of dropping down and catching them… I’m gonna try to get some video up later tonight

Front Squat: 135x3, 185x3, 225x3, 275x1, 315x1 (tied old max-- this flew up), 335x1 PR! (form sucked and it wasn’t too fast, but it’s a 20 lb PR, so I’m happy with it)

Behind the Neck Press(snatch grip): 135x5, 135x5, 155x2, 145x5

1A: Snatch Grip High Pull: 135x3, 135x3, 135x3

1B: Clean Grip High Pull: 205x3, 205x3, 205x3

1C: Shrugs w/ hold at top: 205x10, 205x10, 205x10

1D: Vertical Jump holding 50lb db: 50x3, 50x3, 50x3

Overall really good stuff today… Excited to keep using the hook grip and see if I can learn how to jerk the weight up instead of push pressing it

244

Another great lift today… Hit some pr’s…

Hang Snatch: 95x3, 95x3, 95x3, 115x3, 115x3

Power Snatch from Low Blocks (4 45lb plates): 135x1, 135x1, 135x1, 155x1, 155x1, 155x1, 175x1, 175x1, 175xmiss, 175x1

Power Clean and Press from Low Blocks: 175x1, 205x1, 225x1, 235x1, 245x1, 255x1 (this is a PR for push press/jerk), 275x1 missed press, 275x1 missed press, 295xmiss 295xmiss

-really wanted that 295. This was a new movement, so anything I did would have been a PR but 295 would have been 10 lbs heavier than my max from the floor.  Power snatch from the blocks sucked-- I really could not get comfortable.  Power Clean from blocks were awesome, however.  It really helped me stay upright and maintain power.  I may stick with these over PC from floor because they reinforce better technique and they are less stressful on the body.

Deadlift: 315x1, 405x1 speed rep, 495x1 easy, but form wasn’t perfect, 550x1 25 lb PR!
-really happy with this, although form was shitty. I think the PC from blocks reinforced staying upright during my pull. Of course, when I went to max, I reverted to stiff legging it like I always do, but it’s still a PR.

Squat: 135x3, 225x2, 315x1, 335x2 (too hard, not feeling squat today/tired)

Military: 135x3, 185x2, 195x1, 205x1

Random Shit:
1: Alternating DB Front Raises: 35 x 10 each side
2: Alternating DB Side Raises: 35 x 10 a side
3: Bent Over DB Raises: 35 x 10
4A: Standing DB Power Cleans: 35x5, 35x5, 35x5
4B: Smith Machine Ballistic Shrugs: 185x5, 185x5, 185x5

Happy with today. Got some finals coming up in the next couple days, but I will try to get some video of today’s lift up when I have time.

Peace

245

worked out today

felt like I’d been hit by a truck

everything felt heavy

might have been the 3 finals and lack of sleep these past couple days

on the bright side, I’m finished with my junior year of college

heading back to the hometown tomorrow

gonna rest up and relax these next couple days and eat some good food

peace

246

Great Legs Day to Start Off the Week!

Started With…

-Power Snatch from Blocks: 95x3, 95x3, 115x3, 135x2, 155x2, 165x2, 165x2

-Power Clean and Press from Blocks: 185x1, 205x2, 225x1, 245x1, 255x1 (tie pr), 265x1 (miss press)

-Front Squat: 165x5, 215x5, 255x5 PR! (this was tough, but I maintained pretty good body position throughout)

1A: Glute Ham Raise: 3x10

1B: Kettlebell Row: 123x15 each side, 123x12 each side, 123x10 each side

-Band Pull Aparts: 5 sets of 30 done throughout workout

Also had the first day of my summer job today. Looking forward to setting up a consistent lifting schedule and getting more jacked and tan throughout the summer…

247

Another good lift today… Hit upper body …

Used Thib’s 7-5-3 method that he talked about in a recent spill for bench and military…

-“Closer Than Normal Grip” Bench: 135x5, 225x7, 245x5, 265x3, 245x7, 265x4, 285x2 (cut the last 2 sets one rep short each)

-Wide Grip Pullups: 10 sets of 6 done between bench and military set

-Military Press: 135x7, 150x5, 165x3, 150x7, 165x5, 180x3 (all of these felt really solid)

1A: Single Arm Cable Row: 90x8 each side, 80x8 each side, 80x8 each side
1B: Alternating DB Curl: 35x8, 35x8, 35x8

2A: DB Shrugs w/ 2 sec hold at top: 80’s x 20, 80’s x 20, 80’s x 20
2B: Band Pull Aparts: 5 sets of 30 (2 sets done earlier in workout)

-exercises all felt pretty good… only thing I might change is to superset the single arm cable row with a lat movement instead of a bicep movement because I was feeling the rows in my bicep too much after the first set.

-been eating a lot these past few days and my weight is back up to a solid 192 at 5’10"

248

Back to Legs Today…

Hang Snatch: 45x3, 45x3, 95x3, 115x3, 135x3, 155x3

Hang Clean: 155x3, 185x3, 225x3, 245x3

Squat: 1355, 225x7, 255x5, 295x3 (only set that felt okay, the rest felt like shit)

Sumo Deadlift: 335x3, 385x3

1A: Glute Ham Raise: 3x10
1B: Band Pull Aparts: 5 sets of 30 ( 2 done earlier)

Reverse Hyper: 2 sets of 12

-Lower back wasn’t feeling too good today

Peace

249

Mirin’ avi and strong fucking cleans!

250

Jab- Thanks brah… Tryna get to 315 clean by the end of the summer

Today’s Lift:

Weighted Pullups: BWx5, +20kg x 5, +24kg x 5, +28kg x 5, +32kg x 5

1A: Ring Pullups: 3 sets of 10
1B: Straight Arm Band Push Down: 3 sets of 20

2A: Db Curls: 30’s x 12, 30’s x 12, 30’s x 12
2B: Band Curls: 3 sets of 20

“Elite 40’s”: 20 lb db’s x 35
-Some dude at the gym wanted me to try these lol… biceps were already pretty tired from the stuff before this… first ten were full reps, next ten were bottom half, next ten were top half, last ten were five seconds up five seconds down… I got to 5 in the last part, then couldn’t do any more

3A: KB Shrugs w/ 2 sec hold at top: 32kg x 20, 32kg x 20, 32kg x 20
3B: Band Pull Aparts: 3 sets of 30

-Good Lift Today… Bicep and Trap Supersets felt pretty good. Was feeling the last superset in my neck… not in a bad way or anything though

251

Today’s Lift:

Bench: 135x3, 185x3, 225x3, 255x3, 295x1 – slower than some of my maxes

Speed Bench Against Bands: 135x3 for 9 sets (3 close, 3 normal, 3 wide grip)
-These were against some really tough bands… at least 200 lbs of tension at the top… first 5 or 6 weren’t feeling that great–felt like I was muscling up the weight… I changed up my setup for the last 3 or 4 and they felt really fast and smooth

Band Pull Aparts: 9 sets of 10 done between speed bench

Circuit(minimal rest between stations):

1: Kettlebell Overhead Press: 32kg x 10, 32kg x 8, 32kg x 6, 32kg x 6, 32kg x 4, 32kg x 2
2: Box Jumps(a little under waist height): 10, 8, 6, 4, 2
3: Push Up Position Plank: 20 seconds, 20 seconds, 20 seconds, 20 seconds 20 seconds

-nice little conditioning/shoulder and upper back circuit

-Bench was weak as hell due to some shoulder tightness which wasn’t allowing me to get any type of groove. I’m not too worried about it though… I feel like I am getting stronger as the weeks go by and it will show when I get better rested and heal up my shoulder a little bit.

252

You sir, are beastly.

253

BuildingUp: Thank you brotha. I appreciate the compliment. I’ve still got some work to do but I think my athleticism, strength, and physique are coming along pretty well.

Today’s Lift:

Was gonna do some legs, but lifted with my bro and he wanted to do upper body…

-Bench: Extra Wide 6’s: 135x6, 185x6, 225x6, 265x6, 280x6 --a hell of a lot better than last week’s 295 grinder for 1

-DB Incline Bench: 70x8, 85x8, 95x8, 95x6

1A: Seated Cable Row: #10x12, #12x12, #10x12
1B: Tricep Rope Pushdown: #3x30, #3x30, #3x50 ish

2A: DB Shrugs w/ 2 sec hold at top: 80’s x 20, 80’s x 20
2B: Band Pull Aparts: 30, 30

Done… Played some frisbee golf afterwards… 3 over for 18 holes – not bad, but wanna get down to par or below by end of summer

Peace

254

Today’s Lift:

Went in and hit some legs… Had to get through it pretty fast, and the gym was pretty crowded so I went with some different movements

DB Lunges: 45’s x 8 a side, 45’s x 8 a side, 60’s x 10 a side, 60’s x 10 a side

1A: Calf Raise (Machine): 30, 30, 30, 30
1B: Goblet Squat: 70x10, 85x10, 95x10, 115x10

2A: Pullups: 10, 10, 10
2B: Reverse Hypers: 10, 10, 10

-Foamed rolled legs/hips for 10 minutes

Gotta catch up on some sleep… not been getting a lot lately

255

Today’s Lift:

Bench: 135x10, 185x3, 225x3, 255x3, 300x3

Bench w/ Chains (~100 pounds): 135x5, 225x1, 185x3, 185x3

Military Press: 135x5, 185x4, 185x3, 185x3

1A: Laying Down Tricep Extension: 90x10, 90x10, 90x10
1B: Reverse Grip Tricep Pushdown: 12, 12, 12

2A: DB Side Raise Partials: 55x8, 55x8, 55x8
2B: DB Shoulder Press: 55x10, 55x10, 55x10

3A: Pullups: 10, 8, 6, 4, 2
3B: Dips: 10, 8, 6, 4, 2

  • no breaks between sets

Conditioning:

4 ~400 meter sprints

Peace

256

Yesterday’s Lift: Had to move quickly to get it in before the gym closed…

Bench: 135x5, 165x5, 190x5, 225x5, 255x5, 285x4

Squat: 135x10, 225x5, 275x4, 315x3, 135x20

1A: CG Pushups: 40, 30, 20
1B: Pullups: 20, 15, 10

Gonna lift when I get off work tonight… Primarily deadlift and upper back I think…

Peace

257

Today’s Lift:

Deadlift: 135x3, 225x3, 315x3, 410x3 --easy, add chains (100 lbs at top ~20 lbs at bottom) 405x2, 460x1

1A: Shrugs: 315x12, 315x12, 315x12
1B: External Rotation: 20x10 each side, 20x10 each side, 20x10 each side
1C: Blast Strap Face Pulls: 20, 20, 20

Glute Ham Raise: 2 sets of 10

Sled Work: (70 lbs on sled):

1 set of face pulls
1 set of shoulder front raises
2 sets of bicep curls
2 sets of tricep extensions

258

Today’s Lift: Legs

-Defranco’s Agile 8 warmup

-Squat: 135x5, 225x4, 275x3, 325x3 -all sets felt good

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

1A: Calf Raise: 225x30, 225x30, 225x30
1B: Goblet Squat: 36kg x 10, 48kg x 10, 48kg x10

-Foam Rolled Hips, Lower Back, and Hamstrings for 10 mins

-Defranco’s Agile 8 warmup

Hooped for a little bit. Made 100 shots then called it a day and got some Pancheros.

Peace

259

2day…

Bench: 135x5, 225x5, 245x5, 265x5

Speed Bench: 225x3 for 6 sets (2 Close Grip, 2 Normal Grip, 2 Wide Grip)

DB Low Incline Bench: 90x10, 90x8

1A: DB Shrug w/ 2 sec hold: 75x15, 75x15
1B: Band Pull Aparts: 20, 20

-Frisbee Golf

-Hooped for about an hour or so. 4 games of 21.

Peace

260

Today’s Lift: Bench, then some back stuff…

-Long lower body and upper body warmup

-Bench: 135x5, 205x5, 245x3, 275x3, 305x2 (almost got 3rd), 225x18

-1A:1 arm barbell row (one side in corner of room): 1 plate x 20 each side, 1 plate x 20 each side, 1 plate x 20 each side
-1B: Seated DB Power Cleans: 30x10, 30x10, 30x10

2A: Overhead Power Holds: 115x5x3secs, 115x5x3secs, 115x5x3secs
2B: Bent Over Power Holds: 135x5x3secs, 135x5x3secs, 135x5x3secs
2C: Sled Pull Aparts: ~12, ~12, ~12