Strength, Speed, and Size

Training Training Logs
321

got some lifting in tonight then went for a midnight jog…

real happy with how the benching went… haven’t been eating enough lately and thought that bench would suffer because of this but it felt smooth and solid… here’s how it went

—band pull aparts: 3 sets
—band over and backs: 3 sets

—bench: 95x10, 135x8, 225x5, 265x3, 295x6 – if not a pr, this is near pr-ish level

—1a: cg bench: 225x6, 225x6, 225x6, 225x6, 225x6, 225x6 – paused the last on some if i was feeling it… these felt easy and smooth
—1b: pullups: 10, 10, 10, 10, 10

—2a: JM Press: 135x15, 135x13
—2b: tricep pushdown: 15, 15

went on a little jog… mapped it out and it was a little over 2.5 miles in a little under 7:00 minute pace… the first half i was feeeling sorta shitty cause i still had a bit of a pump/pre-workout in the system, but i got stronger as i went on.

i don’t envision myself going much longer than this for my runs… first of all i just don’t like running, and secondly i like to keep a pretty good pace and i just don’t have the endurance/desire to run much longer than 20 min

get out there and vote 2morrow if u haven’t already

peace

322

today’s lift:

hang snatch: 45x5, 45x5, 45x5, 95x3, 95x3, 95x3, 115x3, 115x3, 115x3, 135x3, 135x3, 135x3, 155x2, 155x2, 155x2, 175x2, 175x2, 175x2, 135x3 — filmed one of the 115 sets

deadlift: 225x3, 315x2, 405x2, 455x1, 500x1 — wasn’t as fast as i would like it to be, but for it being a rusty lift i think i still have plenty in the tank if i decide to focus on it

3 snatch grip high pull, 1 muscle snatch, 3 snatch grip btn press: 135x3,1,3 135x3,1,3 135x3,1, 10 btn presses

323

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324

nice arms day today… had an energy drink and my pre-workout before so i had plenty of energy the whole workout…

here’s how it went…

seated db curls w/ 3 sec negative: 35’s x 10, 35’s x 10, 35’s x 10, 35’s x 10

standing preacher curls w/ 3 sec negative: 70x6, 70x6, 70x6, 70x6, 70x6, 70x6 – 45 sec between sets

preacher curls: 55x15, 55x10, 55x18, 55x8

rope pushdowns: 8 sets of 15 w/ squeeze at bottom – started out on #7, moved down to #5 , then eventually down to #3 for final 5 sets lol… the movement felt great though-- it was all about the squeeze at the bottom, i prolly could have done it without any weight and still gotten something out of it

seated dip machine: a few warmup sets then 4 sets of 12 – tried to focus on triceps

incline skull crushers: 55x12-- too light, warmup set, 70x12, 70x12, 70x12, 70x12, — on these i went with a three second negative, then slight pause at the bottom – i may need to use a little more weight next time

gonna go play some soccer later

peace

325

shoulder lift today: did a lot of Repzzz today hitting the shoulders from a bunch of different angles… here’s how it went…

bent over rear delt raises: 10’s x 50, 10’s x 50, 10’s x 50

high incline/shoulder press: 50’s x 10, 75’s x 12, 75’s x 11, 75’s x 10 — i put the bench one setting lower than vertical so it was sort of hybrid between an high incline and shoulder press

side db lateral swings: 40x30, 40x30, 40x30

smith machine cage press: 1 plate per side x 12, 1 pps x 10, 1 pps x 10 — the focus was on pushing the bar forward as hard as i could-- not necessarily on moving the weight fast

side raises (one after the other): 30’s x 10, 25’s x 10, 20’s x 10, 15’s x 10, 10’s x 10, 8’s x 10, 5’s x 10

1a: shoulder press machine: 20, 15-- went heavier, 20, 100 (started at weight then went down one notch every 10 reps)
1b: front plate raises: 35x20, 35x20, 35x20

EDIT: got a little rest in then went on a run on my usual 2.5 ish mile course… 6:37 pace –

snapped a little back pic…

peace

326

decent back lift today… i was feeling a bit under the weather from last night…

here’s how it went

deadlift: 135x3, 225x3, 315x2, 405x2, 455x1-- this was a good lift, great speed for that weight, 515x1 — not that fast

deficit deadlift (standing on 2 45’s): 405x2, 405x2

weighted pullups: bwx3, 45x3, 90x3, 135x2, 115x3, 115x3, 115x3, 115x3, 115x3, 115x3

bb rows: 135x10, 135x10

1a: hang clean and press: 135x10, 135x8, 135x6, 135x4, 135x2
1b: pullups: 10, 8, 6, 4, 2
---- as little rest as possible between sets for this – average was 20-30 seconds… damn this was tough, i’ll think twice about trying to do that again

peace

327

today was a bench day , and that’s pretty much all i did … here’s how it went

bench: 135x3, 225x2, 275x2,
315x1, 315x1, 315x1 – none of these were all that fast
275x5, 275x5, 275x5, 275x5, 275x5 – last reps grinded on these sets

1a: cg bench: 230x5, 230x5, 230x5, 230x5, 230x5 – starting with the third set, i started to hit a pretty good groove with these. turns out the bar was a little uneven… i overcompensated by pushing the bar to the right a little bit, and the reps felt much smoother. will try to emphasize this a little more with my heavier work for now on
1b: pull aparts: 25, 25, 25, 25, 25

my plan for bench is to move the weight up 5 lbs every week for each of the movements ( singles, 5’s, and close grips)… based on my strength today it won’t last very long lol, but i think strength will increase as i get more consistent with it. plus i’m going to eating a little more this winter . my diet has been pretty shitty lately. just having been eating enough. it makes me look shredded, but it definitely isn’t helping my strength. i’m also curious to see where my weight is at. ill weigh myself next week when i’m home for turkey day. im assuming ill still be at 190, by i may have lost 2 or 3 pounds

peace

328

took tuesday off then played some soccer yesterday

got some real solid work in today… started off with some deads the did some benching

hang snatch: 95x3, 115x3, 135x2, 155x1, 175x1, 175x1

deadlift: 185x3, 225x3, 315x3, 405x1, 475x4 – solid set, was trying to stay a little more upright… it definitely slowed down my speed from the floor, but i was able to hold my form better throughout the lift, and hopefully it will be less stressful on my lower back

deficit deadlift (standing on 2 plates): 405x2, 405x2

close grip bench w/ pause at bottom: 135x3, 225x3, 255x2, 275x1, 295x1 – 2 sec pause, 295x1-- .5 sec pause, 295x1 ~1.5 sec pause

speed bench (alternate between cg, normal grip, and wide); 205x3 for 9 sets (3 at each grip)

verticals: did 6-7 jumps between speed bench sets

1a: jm press: 205x8, 205x8, 205x8
1b: laying down db extension: 85x10, 85x10, 85x10

peace

329

shoulder workout tonight then some soccer

incline rear delt raises: 10’s x 50, 10’s x 50, 10’s x 50

db shoulder press: 75’s x 12, 75’s x 12, 75’s x 13

side db lateral swings: 40x35, 40x35, 40x35

over and backs: 100x20, 110x20, 110x20

shoulder press machine: 3 x 25

330

had a really solid bench day tonight… didn’t have a ton of energy cause i was a little under the weather from tailgating all day yesterday, and i hadn’t eaten enough today, but strength was really good nonetheless

here’s how it went…

Bench: week 2, workout A

warmup: band dislocations, lat stretch, band shoulder/chest stretches

bench: 135x6, 225x5, 275x2
320x1, 320x1, 320x1 — these were all faster/smoother than last monday’s 315s
280x5, 280x5, 280x5, 280x5, 280x5 — again faster than last week’s 275s… only grinded rep was last rep of last set, and it was fatigue, not a strength issue

1a: cg bench: 235x5, 235x5, 235x5, 235x5, 235x5 — took a few sets to find a good groove
1b: band pull aparts: 25, 25, 25, 25, 25

331

quick arms workout then some soccer

db standing curls: 40’s x 10, 40’s x 10, 40’s x 8, 40’s x 8

standing preacher curls (30 sec rest b/w sets) 80x6, 80x6, 80x6, 80x6, 80x6

rope tricep pushdowns w/ hold at bottom: 15, 15, 15, 15, 15

1a: seated dip machine: 4 sets of 15
1b: single arm curls: 30x10(r),10(l),5(r),5(l) 30x10(r),10(l),5(r),5(l) 30x10(r),10(l),5(r),5(l)

incline tricep extensions: 135x8, 135x8, 135x8

332

—was back for thanksgiving the second half of last week, but managed to get my second bench sesh of the week in… used the same weights for the main benching work, then switched up the accessories cause i was at a different gym…

close grip bench w/ pause at bottom: 135x3, 225x3, 255x2, 275x1, 295x1, 295x1, 295x1
speed bench (alternate between cg, normal grip, and wide); 205x3 for 9 sets (3 at each grip)
accesories were shrugs, pull aparts, smith machine tricep extensions, and rope tricep pushdowns

–also weighed in at 185, so down about 5 lbs from my normal weight… it was to be expected cause i was running a few times a week for the trail run… strength is holding up though

– had a great time seeing friends and family over break… got hammered a bunch and nutrition wasn’t on point, but i’m gonna try to eat a bunch over these last few weeks of school

and to today’s lift…

week 3, workout a

bench: 135x5, 225x3, 295x1
325x1, 325x1, 325x1 — these weren’t easy by any means, but i kept the bar moving and no grinding
285x5, 285x5, 285x5, 285x5, 285x5 – these were tough as hell… had to pump myself up for all of these, and the last reps were grinded on 4 of the 5 sets

1a: close grip bench: 240x5, 240x5, 240x5, 240x5, 240x5 – these were tough
1b: pull aparts: 25, 25, 25, 25, 25

–pretty brutal day today, but i’m really happy that i got all the reps in… i think my strength will be better next week cause ill be focusing on eating more this week… i’m going to try to get 2 more weeks out of this bench plan i got going right now, so it will be 3 singles with 335 then 5 sets of 5 with 295 two weeks from now… seems pretty daunting right now but my bench strength continues to improve

peace

333

another good tough workout today… here’s how it went

power clean and press (from floor): 135x3, 185x2, 205x1, 225x1, 245x1, 265x1 – was looking through my log and this is a 10 lb PR over my previous max on cnp , 285x1-- no press – again looked through log and this ties my PC PR… also prolly had a few more pounds in the tank

deadlift: 285x3, 335x2, 405x1, 455x1, 495x3 – really battled through this one, form was shit on last rep but i’m real happy with the PR

squat: 45x10, 135x5, 225x3, 315x2, 335x1 – slow, proly only had a few pounds in the tank … lol at squat being about the same as bench right now
225x10 – tough
225x10 – sucked balls
225x2 – cut it off there, felt like shit and felt like i was doing more harm than good

1 leg glute bridges: 45x10(r), 45x10(l) 45x10(r), 45x10(l) 45x10(r), 45x10(l)

battled through a tough workout today… i think i need to focus on glute/hip strength

peace

334

was sore as fuck today (chest, traps, mid back, lower back, lats, glutes, quads, shoulders a little bit) from the last two workouts, but i wanted to keep up the momentum i got going this week, so i got in the gym and did some snatches and pullups… im prolly going to do by bench workout B on friday, then ill think of some legs stuff to do on saturday… im gonna try to hit legs twice a week for a while

here’s how today went… pretty simple

—defranco’s lower body warmup, then some stretching

—1a: power snatch: 45x3, 95x3, 115x3, 135x2, 155x1, 175x1
185x1
185x1
185xmiss
135x2
135x2
135x2
135x2
135x2

—1b: pullups: 7,7,7,7,7,7,8 – to get 50 for the day
these actually didn’t feel too good cause i tweaked my left lat during warmup sets for snatch

peace

335

great lift today

week 3, workout b

–close grip bench w/ pause at bottom: 135x3, 225x3, 265x1,
300x1
300x1
300x1 ---- these were all smoother than last week @295, and i didn’t really have true pauses last week

–speed bench: 205x3 for 7 set, 135x3 for 2 sets (speed was good, just wanted to really throw the weight around the last 2 sets) — alternated cg, normal, wide grip

– b/w every bench set, i did either upper back work (pull aparts, over and backs, face pulls), glute work, or both

1a: shrugs w/ 2 sec hold at top: 225x12, 225x12, 225x12
1b: face pulls: 12, 12, 12
1c: band pull aparts: 20, 20, 20

prolly do some arms tomorrow, then hit legs again on saturday

peace

336


nice arms lift tonight…

i’ve been eating a little more this week cause i want to put a few lbs on and i think it will help with strength as well… it hasn’t all been clean (ice cream , donuts, double cheeseburgers, etc.) but i gotta get calories in some way…

also i wasn’t really sore at all today, which tells me my body is starting to adjust to the heavier workouts… planning on either hitting legs or shoulders tomorrow haven’t decided which yet

got some good pumps going today in the gunz. here’s how it went…

–seated db curls w/ 3 sec negative: 20x10, 35’s x 10, 35’s x 10, 35’s x 10

–standing preacher curls w/ 3 sec negative: 70x6, 70x6, 70x6, 70x6, 70x6, 70x6 – 45 sec between sets

–preacher curls(on preacher bench- last time I did them standing up): 55x14, 55x10, 55x10, 55x8 – 45 sec between sets

–rope pushdowns: 6 sets of 15 w/ 2 sec squeeze at bottom

–seated dip machine: 5 sets of 12 … used slightly less weight than last time, and tried to completely take the chest out of it and focus on tris

–Incline Tricep Extensions: 80x10, 80x10, 80x10, 80x10, 80x10

1a: incline db curls: 25x10, 25x10, 25x10, 25x10, 25x10, 25x10
1b: tricep pushdowns: 10, 10, 10, 10, 10

peace

337

got a solid legs lift in this afternoon …

got a nice 15-20 min warmup before hitting some squats, then some accesories

– defrancos lower body warmup

– hip flexor stretches

– hurdle drills for hip mobility – using safety pegs on rack

– prisoner squats: 35x8, 35x8

squats: 45x5, 135x5, 205x5, 250x5, 280x5, 315x5 — felt a lot better than last time, but plenty of room for improvement

1a: rdl’s from pins (glute squeeze at top): 135x8, 225x8, 225x8
1b: laying down banded hip abduction: 15(l),15(r) 15(l),15(r) 15(l),15(r)

2a: single leg hip thrusts: 95x8(r),95x8(l) 95x8(r),95x8(l) 95x8(r),95x8(l)
2b: prisoner squats: 65x10, 65x10, 65x10

3a: bw split squats: 10(r),10(l) 10(r),10(l) 10(r),10(l)
3b: bird dogs: 15(r),15(l) 15(r),15(l) 15(r),15(l)
3c: all fours hip abduction: 15(r),15(l) 15(r),15(l) 15(r),15(l)

— boring lift to look at on paper, but i think the focus on mobility and hitting the hips from different angles will help me

peace

338

went in for round 2 today… first time doin 2 lifts in a day in years lol

hit some shoulders… got in and got out in about 40 mins

–bent over rear delt raises: 10’s x 40, 10’s x 40, 10’s x 40

–db shoulder press: 65’s x 15, 65’s x 15, 65’s x 15

–side db lateral swings: 40x35, 40x35, 40x35

–shoulder press machine: 3 x 20

1a: db shrugs w/ 2 sec hold at top: 85 x 12, 85 x 12, 85 x 12
1b: bb upright rows: 60x20, 60x20, 60x20 – this hit the traps and shoulders, but for some reason it gave my biceps the biggest pump … lol wooops

339

damn good workout today… here’s how it went

Bench: week 4, workout A

warmup: band dislocations, lat stretch, band shoulder/chest stretches , band pull aparts

bench: 135x6, 225x2, 275x1
330x1, 330x1, 330x1 — these just keep getting better… probably the fastest singles out of all 4 weeks
290x5, 290x5, 290x5, 290x4 – plan was 5 sets of 5, but i missed the 5th rep on the 4th set so i called it a day for these… im still pretty optimistic that i will be able to get 295x5 for 5 sets next week cause im continuing to get stronger

1a: cg bench: 245x5, 245x5, 245x5, 245x5, 245x5 — these felt great
1b: band pull aparts: 25, 25, 25, 25, 25

2a: cg neutral db bench: 55’s x 45, 55’s x 40, 55’s x 35
2b: db rows: 55x25(r), 55x25(l) 55x25(l),55x25(r) 55x25(r),55x25(l)

340

nice legs day today … here’s how it went

– DeFranco’s lower body warmup

– hip flexor / hip stretch

– band hip abductions

–deadlift: 135x3, 225x3, 315x3, 405x2, 475x1, 505x3 – PR — this felt better than last week’s 495x3 pr, form fell off a little on the second rep and a lot on the last rep, but the first one was great… deadlifts felt quick and snappy during warmups… i think was due in some part to my thorough warmup and really focusing on getting the hips stretched and the glutes activated

–1a:front squat: 135x5, 225x5, 225x5, 225x3, 225x3 – thought about doing 5x5 by wasn’t really feeling it
–1b: band pull aparts(started during dealifts): 25, 25, 25, 25, 25, 25

–2a: snatch grip high pulls: 150x6, 150x6, 150x6
–2b: pullups: 10, 10, 10

peace