Strength, Speed, and Size

Training Training Logs
401

Bird— Thanks brother… I am coaching a high school team right now-- not my own. I jump in with them a bunch during possession drills and scrimmaging just to add another body and raise the level of play

decent lift today… here’s how it went

–defrancos warmup and foam rolling

1a: box jumps: 6 sets of 2
1b: power cleans from floor: 40kg x 3 for 3 sets, 50 kg x 3 for 3 sets, 60kg x 3, 70 kg x 3, 80 kg x 3, 90 kg x 3, 100 kg x 3 – this is still obviously no where near max for me, but i wasn’t happy with my form here

–power snatches from floor: 6 sets of 3 with 40 kg

–snatch grip high pulls (20 - 30 sec between sets) : 70 kg x 5…4…3…2…3…3

–bulgarian split squats: 40 kg x 8 per side, 40 kg x 8 per side

            ------ i was sweating my dick off today, the gym had no air flow, and i had no straps... was literally dripping pools of water off which made oly lifting quite difficult

– then shot hoops for an hour or so… made 220 ish shots-- shot was not on today, so it was pretty frustrating but i just kept shooting to get the work in

got soccer practice in a half hour… legs are sore from yesterdays practice

peace

402

damn good lift today

–defrancos warmup and foam rolling

–incline bench: 45x30, 135x5, 185x3, 225x3, 250x3, 265x3, 280x1, 290x1 (got up to 285 last week)
–clusters (did 260 for 2 5-rep sets last week): 265x1-1-1-1-1 270x1-1-1-1-1
–extended sets (30 sec between mini-sets): 225x10-4-3 225x10-4-3

1a: tricep pushdowns: 15, 15, 15
1b: db side raises: 35’s x 10, 35’s x 10, 35’s x 10

shot hoops for a half hour or so, then played one-on-one ball for a while… coached soccer practice later on

peace

403

nice shoulder lift today… now that my body is feeling closer to 100% i’m gonna go back to more of these power type movements because i prefer the look that they give me over bodybuilding type exercises

–power clean from floor: 40 kg x 3, 50 kg x 3, 60 kg x 3, 70 kg x 3, 80 kg x 3, 90 kg x 3, 100 kg x 1,
110 kg x 1, 110 kg x 1 — form was a little better on these top sets than last time I did these… back strength is still not quite up to par yet

–military press: 45x20, 135x3, 155x3, 175x2,
—on the minute military presses: 180x3, 180x3, 180x3, 180x1—went until i couldnt get 3

–1a: on the minute behind the neck push presses: 180x3, 180x3, 180x3, 180x3, 180x3
–1b: band pull aparts: 25, 25, 25

–btn snatch grip strict press: 135x3, 135x3, 135x3, 135x3, 135x3

– snatch grip high pulls–> hang muscle snatch–> btn snatch grip strict press:
—135x5,5 135x4,4 135x3,3 135x2,2 135x1,1

404

little bit of traps then some arms

–defrancos warmup and foam rolling

snatch grip high pulls: 135x5, 135x5, 135x5, 185x5, 155x5

seated db curls w/ 3 second negative: 2 warmup sets, then 35x10, 35x10, 30x10

bb curls (45 sec rest between sets) 75x6, 75x6, 75x6, 85x6, 85x6, 75x6

standing preacher curls (45 sec between sets): 65x17, 65x8, 85x5----35x15

1a: rope tricep pushdowns: 1 warmup set, then 4x15
1b: weighted bench dips (tricep focused): 4x12 w/ 35

rolling db tricep extensions: 50’s x 10 for 3 sets

played ball for a half an hour then coached a 3 hour soccer practice-- i was playing for close to 2 hours so it was pretty damn tiring

peace

405

good lift today…

–defrancos warmup and foam rolling

–power clean from high blocks: 40kg x 5, 50 kg x 5, 60 kg x 4, 70 kg x 3, 80 kg x 3, 90 kg x 3, 100 kg x 1, 80 kg x 3, 80 kg x 3, 80 kg x 3
– this was from a difficult position, i really had to explode right from the beginning of the lift

–snatch grip high pulls: 60 kg x 5, 60 kg x 5, 70 kg x 5, 70 kg x 5, 80 kg x 5, 80 kg x 5, 70 kg x 5, 70 kg x 5, 60 kg x 5, 60 kg x 5 (10 sets of 5)

–squat: 60 kg x 25

–shrugs ( one big drop-set): 315x15—225x25—135x50

–shot hoops for a little bit then coached soccer practice later (didnt play a lot today)

peace

406

good benching today

here’s my numbers from last week’s lift

bench press:

layer 1: ramp to max: 135x5, 225x3, 265x3, 185x1, 295x1, 305x1

layer 2: clusters: 280x1-1-1-1-1 280x1-1-1-1-1

layer 3: heavy density lifting: 205x5-4-3-2-1 205x5-4-3-2-1 (close grip) 205x5-4-3-2-1 (close grip)

layer 4: speed HDL: 185x3 for 9 sets (rotated between close, normal, and wide grip)
---- paired with 3 sets of band pull aparts and 3 sets of calf raises

here’s how today went…

bench press:

layer 1 ramp to max: 45x30, 135x5, 185x3, 225x3, 265x3, 295x1, 315x1

layer 2: clusters: 285x1-1-1-1-1 290x1-1-1-1-1

layer 3: heavy density lifting: 225x5-4-3-2-1 225x5-4-3-2-1 (close grip)

random set: 135x35

1a: rope tricep pushdowns: 3 sets
1b: ring dips: 3 sets

–shot hoops for half an hour, then played 1-on-1 for half an hour

peace

407

Im trying to lean out a bit, and you look pretty lean in your avatar.

Are you on any particular diet?

tweet

408

Bird – hey man . no, i’m not really on any particular diet right now – just eating when i feel hungry and trying to get as much protein as possible. I can maintain this level of leanness pretty easily given how often/hard i lift and my high activity level. When I am trying to lean down, I keep it pretty basic: reduce calories (prolly around 25% but i’ve never been scientific about it) , focus even more on protein versus carbs (ex: add a scoop of protein vs. an extra banana in my shake or an additional 2 eggs instead of 2 pieces of toast to breakfast), and then I might add some cardio in here or there if I feel I need it.

I still maintain the same workout nutrition though – I don’t think there’s any reason to cut down on that because it really helps fuel my workouts and I can recover faster

today’s lift: SHOULDERS

-military press: 45x10, 135x5, 155x3,
—on the minute military presses: 180x3, 180x3, 180x3, 180x3, 180x3 – better than last week… these may not have been exactly on the minute because I didnt have a timer today, but I kept the rest periods short

–1a: behind the neck push presses(wide grip): 180x3, 180x3, 180x3, 180x3, 180x3
–1b: band pull aparts: 25, 25, 25, 25, 25 — added two sets from last week

–btn snatch grip strict press: 140x3, 140x3, 140x3, 140x3, 140x4, 140x3, 140x2, 140x1 — went 5 lbs heavier then last week for these and added a few extra sets

—that’s it … i had to get this done in around 45 min, showered, then off to coach soccer – i scrimmaged for about 30 min today with the team

peace

409

pretty good incline bench day today

here are last weeks numbers

–incline bench: 45x30, 135x5, 185x3, 225x3, 250x3, 265x3, 280x1, 290x1 (got up to 285 last week)
–clusters (did 260 for 2 5-rep sets last week): 265x1-1-1-1-1 270x1-1-1-1-1
–extended sets (30 sec between mini-sets): 225x10-4-3 225x10-4-3

1a: tricep pushdowns: 15, 15, 15
1b: db side raises: 35’s x 10, 35’s x 10, 35’s x 10

and here’s how today went

-incline bench: 45x20, 135x5, 185x3, 225x3, 250x3, 275x1, 285x1 – might have been been able to squeak out 290-295, but chest was incredibly sore during warmup sets for some reason – might have partly been b/c I didnt do my typical warmup work

–clusters: 260x1-1-1-1-1 260x1-1-1-1-1-1-1(7) – great set, prolly could have kept going for a few more

–extended sets (did these close grip): 225x7,3,3 225x7,3,3 205x12,5,3 (not 100% on the #'s for this set)

–incline bench: 85’s x 15, 85’s x 12, 85’s x 10

–pullups: 20, 15

410

1644×2287 417 KB

good bench workout today based on this template

  1. Ramp to a training 1RM (maximum without form breakdown or having to psych yourself up before the lift)
  2. 3 sets of clusters with 90% of your 1RM ramp (if you can’t get 3 reps, decrease the weight on the next set, if you can get 6, increase it)
  3. Lower back down to 70% and ramp up to a 2RM
  4. 2 sets of clusters with 90% of your 2RM (same recommendations as with the previous cluster)
  5. Lower back down to 70% and ramp up to a 3RM
  6. 1 set of clusters with 90% of your 3RM (same cluster rules)
  7. Lower to 70% do ONE max reps set, (NOT extended sets)

workout numbers are attached in pic … T is my numbers and J is my training partner

there was also some additional warmup sets, so it ended up being a fuck ton of benching

peace

411

good lift today— had to get in and out pretty fast so i couldn’t do quite as much stuff as i would like to

– defrancos warmup and foam rolling

–power clean from floor: 40kg x5, 40 kg x 5, 50 kg x 5, 60 kg x 3, 60 kg x 3, 70 kg x 3, 80 kg x 3, 90 kg x 3, 100 kg x 2, 110 kg x 2, 110 kg x 1, 110 kg x 1, 110 kg x 1, 80 kg x 3, 80 kg x 3, 80 kg x 3

–power snatch from floor: 40 kg x 3, 40 kg x 3, 40 kg x 3, 60 kg x 3

–squat: 95 x 12, 135x25

–traps medley: 135x50 (10 snatch grip high pulls, 20 explosive shrugs w/ hold at top, 20 “rep em out” shrugs)

peace

412

back and bis today…

weighted pullups: bw x 5, +45x5, +70x5, +70x5, +70x5, +70x5

1a: bb rows: 135x10, 155x10, 155x10
1b: inverted rows: 12, 12, 12

side db hammer curls: 50’s x 10, 50’s x 10, 50’s x 10

seated db curls w/ 3 sec negative: 30’s x 10, 30’s x 10, 30’s x 10

bb curls: 55+band x 10–55x10—bandx20 55+band x 10–55x10—bandx20

played ball for an hour

peace

413

quick workout today

had a little impromptu bench-off then a little bit of pump work

bench: 135x5, 185x5, 225x3, 260x3, 290x2, 320x1 --speed rep, 340x1-easy, 350–not too hard, 360x close miss

rope tricep pushdowns: 3 sets

curls: 5 sets

peace

414

shoulders:

military: 95x10, 135x3, 155x3

185x4, 175x5, 165x5, 165x5, 165x5 ----- (goal was to do 5x5 as heavy as possible)

135x10, 135x10, 135x10, 135x10, 135x10

peace

415

Woke up restless at 6 am for whatever reason so decided to get a workout in at home

“Extra” workout

5 rounds of

10 pull-ups
20 push ups
10 curls—>>>> presses with 65
10 high pulls with 65

Then 1 max round of

20 chins
46 push-ups
10 curls–>> presses with 65
10 high pulls with 65

Peace

416

bench from pins right above the chest workout

last weeks numbers

layer 1: ramp to max: 135x5, 185x3, 205x3, 225x3, 245x3, 275x3, 295x1, 305x1
layer 2: clusters: 270x1-1-1-1-1 270x1-1-1-1
layer 3: extended sets: 240x10,2,1 240x7,3,2 (not 100% i remembered the numbers for this set right)
layer 4: speed HDL: 185x3 for 9 sets (alternate close, normal, wide grip)

today

layer 1: ramp to max: 135x5, 185x5, 225x5, 250x3, 275x3, 295x1, 305x1
layer 2: clusters: 270x1-1-1-1-1 270x1-1-1-1-1-1 (added 2 reps on 2nd set from last week)
layer 3: extended sets: 245x10,3,3 245x8,2,3
layer 4: speed HDL: 185x3 for 7 sets (alternate close, normal, wide grip) ----tweaked shoulder on 7th set

then some sled work

75ish reps of sled pull aparts – about 2 mins straight of pulling

60ish reps of sled face pulls — about 2 mins of pulling

75ish reps of sled curls — about 2 mins of curling

— did around 70 reps of pressing and 200 pulls to balance it out

peace

417

nice legs day today

–power clean from floor: 40 kg x 5, 60 kg x 5, 70 x 3, 80 x 3, 100 x 2, 110 x 2, 120 x 1, 120 x 1

–hang clean and jerk: 60 kg x 3, 80 kg x 3, 100 x 1, 105x1, 105x1

–clean grip high pull: 100 kg x 5, 100 x 5, 100 x 5, 100 x 5, 100 x 5

–snatch grip high pull: 60 kg x 5, 60 x 5, 60 x 5, 60 x 5, 60 x 5

–squat: 60 kg x 5, 100 kg x 15

–glute ham raises: 5 sets of 10

SLED WORK

–5 sets of 25 yard backpedal sprints pulling sled

–5 sets of 25 yard forward sprints pulling sled

–25 yard there and back ( 75ish reps) of sled pull aparts

– 25 yard there and back (60ish reps) of sled face pulls

–25 yard there and back (75ish reps) of sled curls

haven’t been able to hit legs this hard in a while

felt good

peace

418

good pressing day today

– did a leg warmup / mobility work that literally took 45 min lol — did a shit ton of pvc pipe rolling then a bunch of different stretches and shit… been starting the Mobility WOD thing so I 'm gonna stay with that for a while

then

incline bench: 45x35, 135x5, 225x3, 250x3, 265x5, 265x5, 265x5, 245x5, 245x5 (wanted a heavy 5x5… could have gotten 265 for 5 sets, but didn’t have a spot, so I dropped the weight and did it faster)

db bench: 100’s x 12, 100’s x 12, 100’s x 12

rope tricep pushdowns: 5 sets

peace

419

shoulders

military press: 45x20, 95x10, 135x5, 155x2, 175x5, 175x5, 175x5, 175x5, 175x5 — real happy to get this for 5x5— numbers were better than last week

140x10, 140x10 — had to bounce after this, i prolly wouldn’t have been able to hit this for 5x10

peace

420

real good lift today

had to do some shit earlier in the day, so i had to lift after soccer practice around 9 pm

did a bench from pins right at chest workout

here’s how it went and here are last weeks numbers first

layer 1: ramp to max: 135x5, 185x5, 225x5, 250x3, 275x3, 295x1, 305x1
layer 2: clusters: 270x1-1-1-1-1 270x1-1-1-1-1-1 (added 2 reps on 2nd set from last week)
layer 3: extended sets: 245x10,3,3 245x8,2,3
layer 4: speed HDL: 185x3 for 7 sets (alternate close, normal, wide grip) ----tweaked shoulder on 7th set

today:

layer 1: ramp to max: 45x10, 135x5, 185x3, 225x3, 245x3, 265x3, 285x3, 300x1, 310x1 – tuffff
layer 2: clusters: 275x1-1-1-1-1 275x1-1-1-1-1-1-1 (brutal set, but loved it)
layer 3: clusters (2): 255x3,245x3,235x3,225x3 255x3,245x3,235x3,225x3 (note: during both cluster layers, the 2nd set was markedly better)
layer 4: tempo reps (5 seconds up, 5 seconds down): 225x5, 225x5

–upper back band complex(pull aparts, shoulder dislocates, etc.): 50 reps, 50 reps — alternated with layer 4

peace