Strength, Speed, and Size

Training Training Logs
281

Solid Lift Today:

Bench: 135x10, 185x8, 225x5, 265x2, 295x1, 320x3 5 lb PR! Felt Solid!

Close Grip Bench: 250x5, 250x5, 250x5 – wow this feels really hard, dropped it down to 245x5…
then I’m getting ready to do my last set and I realize I had 10 more lbs on than I thought I had so it was actually ( 260x5, 260x5, 260x5, 255x5) Decided to back it down to 245 (for real) x 5 for my last set… Gonna try to get 250x5x5 next time

DB Laying Down Tricep Extension: 95x12, 95x10, 95x10

BB Tricep Extensions: 95x15… 1 minute rest … 95x15… 1 minute rest… 95x15… 1 minute rest
DB Incline Curls: 30x15… 1 minute rest… 30x15… 1 minute rest… 30x15

trying to load the bench video

peace

282

Took yesterday off for some R & R…

Got a nice Legs/Traps lift in today

Here’s how it went

Squat: 135x5, 225x5, 275x5, 315x5, 365x2
- First time I’ve doubled something this heavy in a while… Was tough but powered through it… This tells me that my leg strength is as good as ever considering I’m at near max squat numbers without doing any form work in 3-4 months

High Pulls: 135x6, 225x6, 245x6, 245x6

Foam Rolls: Rolled out my hips and hammies between every high pull set

1a: Shrugs w/ hold at top: 245x17, 245x15
1b: Band pull aparts: 15, 15
1c: Band face pulls: 15, 15

Shot buckets for a half hour or so then a half hour or so of 1 on 1 ball

peace

283

SOlid workout at home tonight

A: Weighted Pullups: 30, +90x5, +90x5, +90x5, +90x5

B: Handstand Pushups (against wall): 15, 16, 15, 15, 18

That’s it. Not much on paper but it was pretty tough

peace

284

Today’s Lift:

Bench: 135x5, 185x3, 225x3, 250x8, 250x8, 250x8

Pull Aparts: 3 sets of 15

Close Grip Bench: 245x5, 245x5, 245x5, 245x5, 245x5

DB Bench (2nd half were top range partials): 85x30 ish, 85x20 ish, 85x20 ish

Smith Machine Tricep Extension: 90x10 1 minute rest 90x10 1 minute rest 90x10
-1 minute rest
DB Incline Curls: 35x10 1 minute rest 40x10 1 minute rest 40x10

285

Today’s Lift:

Power Clean from Blocks: 155x3, 155x3, 180x3, 180x3, 180x3, 180x3, 200x3, 230x3
-These were from a pretty tough spot. Not much to room to gain momentum – had to really explode from the beginning

Deadlift: 135x6, 225x5, 315x3, 405x3, 405x3
-first set with 4 plates wasn’t the greatest… last 2 reps on 2nd set were explosive and I had a good feeling in my legs instead of my back like I usually do

1a: Snatch Grip High Pulls: 135x5, 135x5, 135x5, 135x5, 135x5
1b: External Rotations: 25x12 (r), 25x12 (l) – did this for 5 sets

2a: Shrugs w/ hold at top: 205x16, 205x16
2b: Seated DB Cleans: 35x12, 35x12

Band Pull Aparts: 100 reps (5x20)

Peace

286

Today’s Lift: Little Gun Show Today

First Dedicated Arm Day in a While

Cross Body Hammer Curls: 5 sets of 12 w/ 40’s (do all 12 one side, then all 12 the other side)

Rope Pushdowns: 5 sets of 12 w/ squeeze at bottom

Machine 1 arm Preacher Curl: 3 sets of 12 each side

1A: Machine Preacher Curl: 3 sets of 12
1B: Dips (Close Grip, Try to isolate tricep, so no chest): 27, 25, 25ish

Neutral Grip BB Curls ( 3 second negative): 65x8, 65x8, 65x8

2A: Smith Machine Tricep Extensions: 70x12, 70x12, 70x12
2B: DB Alternating Curls: 30x10, 30x10, 30x10

Peace

287

Today’s Lift:

Military: 95x5, 95x5, 135x6, 155x5, 175x3, 195x3, 205x2, 225x1 10 lb PR!

Jerk: 155x3, 155x3, 175x3, 200x3, 220x3, 240x1, 260x1, 270x1, 280xmiss

1A: Snatch Grip High Pulls: 115x6, 115x6, 115x6
1B: DB External Rotations (cleans): 25x10, 25x10, 25x10

2A: Band Pull Aparts: 20, 20, 20, 20, 20
2B: DB Side Raises: 25x10, 25x10, 25x10, 25x10, 25x10 -no rest for any of this circuit

Good Lift Today… Hit a solid PR in military and the Jerks were sorta fun

Peace

288

That’s some strong benching, dude. Envious of the arch. If I go any more than basically flat back I feel like I’ma break. What do you weigh?

289

WhiteFlash- Thanks for the props, brother. The arch is actually a lot more comfortable and stable for me then straight flat back, especially if I’m using a shitty bench. If you try to squeeze your upper back together and sit up on your traps, I’ve found my bench to be more powerful. I don’t try to arch too hard, or it feels unnatural and I lose my power. I usually do some flat back, close grip work after my normal benching just to focus on the triceps a little more… Bodyweight has held steady at around 190 the past couple months --don’t anticipate going much heavier or lighter than this for the time being.

Today’s Lift:

Bench: 135x5, 185x5, 225x3, 255x8, 255x8, 255x8 – these didn’t feel all that great, so I went a little lighter on the close grips

Close Grip Bench: 235x5, 235x5, 235x5, 235x5, 235x5

1A: 3 Snatch Grip High Pulls, 1 Muscle Snatch, 3 BTN Press: 135x3-1-3, 135x3-1-3, 135x3-1-3
1B: Face Pulls: 20, 20, 20

Smith Machine Tricep Extensions (1 minute rest between sets): 70x15, 70x15, 70x15
-1 minute rest, then
DB Incline Curls (1 minute rest between sets): 30’s x 15, 30’s x 15, 30’s x 15

290

Today’s Lift:

Hang Clean: 135x5, 155x3, 175x3, 195x3, 215x3, 235x2, 255x1

Squat: 135x5, 185x3, 225x3, 275x3 – felt easy as it should

1A: 3 Snatch Grip High Pulls, 1 Muscle Snatch, 3 BTN Press: 135x3-1-3 for 5 sets

1B: DB External Rotations: 5 sets of 12(right arm), 12(left arm)

Playing soccer later tonight…

Peace

291

Today’s Lift:

1A:Military Press: 135x3, 155x3, 175x3, 185x5, 185x4, 185x3, 185x2, 185x1

1B: Bent Over DB Raises: 10’s x 12 for 5 sets

2A: 3 Snatch Grip High Pulls, 1 Muscle Snatch, 3 BTN Press: 135x3-1-3 for 5 sets

2B: Face Pulls 5 sets of 15

3: Seated DB Shoulder Press: 60’s x 20, 8 bottom range partials 60’s x 16, 6 bottom range partials

292

Good a solid Arms Lift in today after a 2 hour soccer practice in the heat.

Here’s how it went…

  1. Cross Body Hammer Curls: 40x15, 40x15, 40x15, 40x15

  2. Rope Tricep Extensions: 15, 15, 15, 15

  3. 1-Arm Preacher Curls: 35x10 (r,l) , 35x10 (r,l) , 35x10 (r,l) , 35x10 (r,l) – go slowly down, then hold contraction at the top

4a. Preacher Curls: 55x10, 55x10, 55x10, 55x10 – done in same style as the 1-arms
4b. Dips (Focus on Tricep contraction): 30ish, 30ish, 30ish then ~10 bench dips

  1. Tricep L-extensions: 20x15 (r,l) , 20x15 (r,l) , 20x15 (r,l) , 20x15 (r,l)

6a. DB Incline Curls: 25x12, 25x12, 25x12, 25x12
6b. Smith Machine Tricep Extensions: 70x12, 70x12, 70x12, 70x12 – no rest at all during this SS

– A lot of volume in this lift for me… Got some good pumps going

Peace

293

Took some time away from the weights, so today was my first time lifting in 2 1/2 weeks or so. I’ve been active though. Been playing soccer 4-5 times per week due to tryouts/practices/games, as well as pickup ball a few times a week, and I wanted to allow my body to adapt to that before throwing in some weightlifting . On most days I’ve done 100 band pull aparts and 100 band curls. Twice a week I did 3 sets of 25 pullups, followed by 50 pushups.

And here’s how today’s lift went…

1A: Band Pull Aparts: 4x25
1B: Hang Clean: 135x3, 185x3, 205x3, 225x3, 225x3, 225x3

Bench: 135x3, 185x3, 225x3, 275x3, 295x3

CG Bench: 225x3, 225x3, 225x3

2A: Snatch Grip High Pulls-Muscle Snatch-BTN Press: 135x3-1-3, 135x3-1-3, 135x3-1-3
2B: Bulgarian Split Squat (bodyweight): 12-r,12-l 12-l,12-r 12-r,12-l

3A: Pullups: 25, 20, 15
3B: Pushups: 50, 40, 30

294

Got a solid lift in tonight…

-Defranco’s Lower Body Warmup

-4 sets of 25 band pull aparts

Hang Clean: 135x5, 185x4, 205x3, 225x2, 245x1

Military Press: 95x6, 135x5, 155x4, 175x3, 195x2, 205x1

Squat: 45x10, 135x6, 185x5, 225x4, 275x3, 315x2, 345x1 --felt solid and smooth, so did military

Slight Incline CG Bench Press: 225x8, 225x7, 225x8

Snatch Grip High Pulls-Muscle Snatch-BTN Press: 135x3-1-3, 135x3-1-3, 135x3-1-3, 135x3-1-3, 135x3-1-3

High Rep Curls: 45 lb bar x 75… right after 15 lb bar x 50

– didn’t really push anything to max except the inclines which were pretty heavy… squat felt much better than expected and it looked real smooth and fast on video… high rep curls were alright, although i was feeling them more in my more forearms than biceps

Peace

295

played pickup soccer for an hour and a half then did an arms workout…

1A: Cross Body Hammer Curls: 30x20, 30x20, 30x20, 30x20, 30x20
1B: Seated Overhead Tricep Extensions: 50x25, 50x25, 50x25, 50x25, 50x25

2A: Standing Preacher Curls: 55x20, 55x20, 55x20
2B: Laying Down Rolling Tricep Extensions (Db’s): 45x17, 45x15, 45x15,

3A: JM Press: 135x20, 135x20, 135x20
3B: DB Incline Curls: 25x20, 25x20, 25x20

4A: Pullups: 10, 10, 10, 10, 10
4B: Dips: 10, 10, 10, 10, 10

Pullups and Dips were actually sorta hard even though the reps were low my arms were really tired by that point… pumps were decent today-- arms were looking solid in the mirrors…

Peace

296

Had a pretty good lift today… Here’s how it went

1A: Band Pull Aparts: 4 x 25
1B: Hang Cleans: 135x3, 185x3, 225x3, 225x3, 225x3

2A: Bench: 135x3, 185x3, 225x3, 255x3, 275x6 (Not that happy with this, but considering I’ve taken a few weeks off to focus on soccer and get my conditioning up, it’s not all that surprising… And it is within 2 or 3 of my best)
2B: Deadlift: 225x3, 315x3, 405x2, 455x5 – real happy with this… I was pretty pissed about bench so I decided to rep out something heavy. the heaviest I’ve repped out before is 405 for 7 or 8, so this is a really good number. Prolly the hardest I’ve pushed a deadlift set in close to a year. Form wasn’t great and there was some back rounding, but my back felt fine and after watching it on video I maintained my lower back arch

3A: CG Bench: 225x5, 225x5, 225x5, 225x5, 225x5 – way faster than last week, and honestly felt easier than regular bench. felt a good groove with my wrist/hand positioning and i think this may have been holding me back slightly with regular bench
3B: Weighted Pullups: 45x7, 45x7, 45x7, 45x7, 45x7

4A: Snatch Grip High Pulls: 135x5, 135x5, 135x5
4B: Snatch Grip BTN Press: 135x5, 135x5, 135x5

5A: DB Curls: 25’s x 25, 25’s x 25, 25’s x 25, 25’s x 25
5B: Band Tricep Pushdowns: 50, 50

297

Had soccer practice for an hour or so then got a little lift in, then had an intramural game which was pretty fun. was about to beat the living shit out of this kid who cheapshotted me, but i gave him a strong two-handed shove and decided to leave it at that

Here’s how the lift went:

-10 rounds of (resting about 30 sec b/w sets and stretching my legs)
—7 dips
—7 pullups
—10 pushups

1A: Curls: seated curls: 25’s x 25, 20’s x 25 standing curls: 20’s x 25, 20’s x 25
1B: rope tricep pushdowns: 25, 25, 25, 25

–alternated between the curls and triceps… no rest between either

no soccer tomorrow so i should be able to get a good lift in

peace

298

got a good lift in today…

1A: Band Pull Aparts: 25, 25
1B: Band Chest Fly: 25, 25

–Military Press: 45x10, 135x4, 155x3, 175x5, 185x5, 195x3

–Low Incline Bench Press: 135x5, 225x5, 235x5, 245x5

2A: Weighted Dips: 45x10, 45x10, 45x10, 45x10
-focused on really getting a full range of motion – first time I’ve done weighted dips in over a year
2B: Weighted Pullups: 45x7, 45x7, 45x7, 45x7

–High Incline DB Press: 65’s x 21, 65’s x 16, 65’s x 12

3A: DB Curls: 25x25, 25x25, 20x25, 20x25
3B: BB Tricep Extension: 65x25, 65x25, 65x25, 65x25 --minimal rest for this circuit

–Band Tricep Pushdowns: 100 – very light

peace

299

Got a solid lift in today… shoulders and biceps

–Incline Rear Delt Raises: 10’s x 60, 10’s x 60, 10’s x 60

–Cage Presses: 95x12, 100x12, 100x12 – these were tough

–Side Lateral Swings: 45’s x 35, 45’s x 35, 45’s x 35

–Incline Rear Delt “Destroyer” set (meadows): 40’s x 60, 20’s x 30, 10’s x 12 (2 sec squeeze at top)

–Cross Body Hammer Curls: 25x10, 25x10, 40x10, 40x10, 40x10

–Standing Preacher Curls (3 sec negative): 75x8, 65x8

–Incline DB Curls: 40’s x 8, 40’s x 8

–Seated DB Curls (3 sec negative): 25x8, 25x8

peace

300

Not a huge fan of posing or anything like that, but it is a good way to show progression. Here is a back pic from today. Pic on top of page 3 is from about a year and a half ago. I’ve definitely added some thickness