Strength, Speed, and Size

Training Training Logs
541

October 6

ARMS

Seated DB Curls ( 5 second negative): 5 sets of 12 with 30s

Tricep Pushdowns: 5 sets of 12
— Used a Small Triangle attachment for these… required me to go pretty heavy to make it challenging, but was really feeling it in the triceps

Calf Raises: 4 sets of 40

Hammer Curls: 70x5, 55x12, 60x10, 60x10, 65x5

Incline BB Tricep Extensions: 135x10, 155x5, 155x5, 155x5, 155x5

Incline DB Curls: 30x12, 25x12, 25x12, 25x12, 25x12
— 40 seconds rest between sets

CG Dips: did around 15-20 top-half partials, focusing on tricep contractions
— 40 seconds rest between sets

Incline DB Curls: 25x12, 25x12, 25x12, 25x12, 25x12
— 40 seconds rest between sets

Abs: 50 crunches, 50 side bends, 50 dead bugs, 1 minute plank, 200 jump ropes, 50 crunches

542

October 7

LEGS

Warmup: 3 sets of KB Squats, 3 sets of KB RDLs, 3 sets of Band Pull Aparts

Squats: 45x10, 135x5, 225x3, 250x5, 280x5, 280x5, 280x5, 280x6
— plan was to take 250 for 5, then depending on how that felt, stay there or bump up to 280… Decided to belt up and go to 280… All of the sets felt pretty good, and I even busted out an extra rep on the last set. Didn’t do 5x5 at 280, but I could have today… I’m going to shoot for 285 next workout

1A: Hang Clean: 135x5, 135x4, 135x3, 135x2, 135x1
1B: Pullups: 5, 4, 3, 2, 1

DB Snatch from Floor: 80x5(r),5(l) 80x4(r),4(l) 80x3(r),3(l) 80x2(r)2(l) 80x1(r)1(l)

Hip Abductor Machine: 5 sets of 15 (used 70 out of a possible 200 lbs and these were tough!)

Abs: 50 crunches, 50 side bends, 50 dead bugs, 1 minute plank, 50 flutters, 50 crunches, 10 ab rollouts

Actually had a solid legs workout, and squats felt relatively smooth…Shocker after last week’s legs day.

543

October 8

BENCH / SHOULDERS

Warmup: band pull aparts, dips, & pullups

Bench: 135x5, 225x3, 225x3, 260x4, 260x4, 260x4, 260x8, 225x16
— Over the past few weeks, I have done a 5x5 progression, starting with 250 and making my way up to 275… I am now going to go ahead with a 4x4 set/rep scheme, and rep out the last set while I work my way back up in weight … today my left pec/shoulder tie didn’t feel good throughout warmups and during the work sets. As a result, I was less explosive and tried to shift the weight more my right arm. Nonetheless, the sets with 260 were pretty easy. Got 16 reps with 2 plates, not pushing it quite to failure & keeping tight form which I was pleased with.

DB Bench w/ legs up: 85x12, 85x10, 85x10, 85x10
— kept my elbows tight and high on these, almost a neutral press & kept my legs up to give me more control over the movement & take some stress off the shoulder joint

DB High incline/shoulder press: 55x10, 80x8, 90x5

1A: DB Partial Lateral Raises: 40x30, 40x30, 50x25
1B: Band Pull Aparts: 30, 30, 30
1B: Band Face Pulls: 15, 15, 15

Bradford Press: 65x10, 95x10, 95x10

Abs: 50 crunches, 50 side raises, 50 dead bugs, 1 minute plank, 50 flutters, 50 crunches

544

October 9

BACK

1A: Neutral Grip Pullups: 12, 15, 12
1B: Band Pull Aparts: 25, 30, 25

DB Rows: 120x10(r),10(l) 120x10(r),10(l) 120x10(r),10(l)

Back Extensions: 3 sets of 30 (these were killer, & identified an area I need to work on)

Seated Cable Rows: 4 sets of 8

2A: BB Rows: 135x5, 185x5, 225x5, 225x5
2B: BB Shrugs: 135x12, 185x12, 225x12, 225x12, 315x15—225x12—135x30

Abs: 50 crunches, 50 side bends, 50 dead bugs, 1 minute plank, 50 flutters, 50 crunches

545

October 10

ARMS: pretty similar setup and set/rep schemes to my latest workouts

October 11

Off Day - Laziness

October 12

“Get the blood pumping” workout: pullups, goblet squats, a ton of arms, and 20 minutes incline walking

October 13

BENCH/SHOULDERS

Bench: 45x10, 135x10, 135x10, 135x10, 135x10 — trying to work blood into the left chest/shoulder area, 225x3, 265x4, 265x4, 264x4, 265x7
---- So, my left chest/shoulder area has been feeling crappy lately … just an odd combination of loose feeling, tightness & pain… the unfortunate thing is I don’t know what caused it … the warmup set with 225 felt like absolute shit and sore… the first 3 sets with 265 I took the first 3 reps slow and stopped 1" above the chest because that was as far as I could go, then took the last rep down and paused on the chest … none of the reps were difficult, but no explosiveness at all… The last set I said fuck it and just pushed the movement hard and through the pain… Ironically, I felt the least pain in this set

1A: Incline Bench: 135x20, 225x10, 250x5, 250x5
1B: Band Pull Aparts: 5 sets of 25

2A: Standing DB Arnold Press: 30s x 10 for 5 sets
2B: DB Side Raise: 15s x 10 for 5 sets

Hammer Strength Machine: Light x 20, Medium x 20, Heavy x 12, Heavy x 12 — Medium x 20 — Light x 30

546

EDIT: Previous post was messed up

October 14

LEGS

Squats: 45x10, 135x5, 225x5, 285x5, 285x5, 285x5, 285x5, 315x4
---- was supposed to be 285x5 for 5 sets, but I was working with a guy who worked up to a triple with 365 & a single with 385, so wanted to push it a little… The 285 sets felt okay… The 315 set felt strong, and pretty good speed …

Obviously I could have got 285 for 5 on the fifth set, so I’ll consider this weight completed. Uncertain if I will continue with 5x5 or switch to lower reps… It is pretty evident that the 5x5 approach has been pretty effective the last couple of weeks though.

Bulgarian Split Squats: 20x10(r),10(l) 20x10(r),10(l) 20x10(r),10(l)

1A: Prisoner Squats: 75x10, 75x10, 75x10
1B: DB Shrugs: 100x15, 100x15, 100x30

Seated Calf Raise Machine: 6 sets of 15

Abs: 50 crunches, 50 side bends, 50 dead bugs, 1 minute plank, 50 crunches

547

October 15

BACK

1A: BB Row: 135x10, 185x6, 225x6, 245x6, 245x6
1B: Band face pull: 5 sets of 15

2A: BB Shrugs: 315x15, 315x15, 315x15 ----> BB Row: 135x30
2B: Weighted Pullup: 45x5, 45x5 — felt like shit on the shoulder, so stopped

DB Rows: 100x15(r),15(l) 100x15(r),15(l) 100x15(r),15(l)

Back Extensions: 3 sets of 30

Abs: 50 crunches, 50 side bends, 50 dead bugs, 1 minute plank, 50 flutters, 25 bicycles, 50 crunches

548

October 16

ARMS

Seated DB curls w/ 5 sec descent: 25x10 for 5 sets

Rope tricep extensions: 5 sets of 12Â

BB curls: 45x10, 95x10, 105x5, 110x5, 115x5—95x8—45x30

Incline BB tricep extensions : 135x10. 135x10 — shoulder felt shitty so stopped

Incline DB curls: 25x10 for 5 sets

Standing calf raise machine: 5 sets of 15

Incline DB curls: 25x10 for 5 setsÂ

549

October 17

SHOULDERS / CALVES

Schedule called for a bench day, but my shoulder isn’t feeling good enough yet

Machine Bike: 20 minutes - moderate intensity

High Incline Treadmill Walk: 10 minutes

Band Warmup: ~ 10 minutes of various movements

Seated DB Shoulder Press: 45x10, 70x10, 80x8, 90x6, 95x5

Seated DB Arnold Press: 25x10 for 5 sets (focus on delt contraction)

Smith Machine Scrape the Rack Shoulder Press: 95x10, 95x10, 95x10, 95x10

Leaning DB Lateral Raise: 25x10(r), 10(l) for 3 sets

Seated Calf Raise: 6 sets of 15

Hack Squat Calf Raise: 6 sets of 15

Standing Calf Raise Machine: 4 sets of 20

Seated Alternating DB Curls: 45x8, 45x8, 45x8, 45x8, 45x8

550

October 18

ARMS

Rope Tricep Pushdowns: 5 sets of 12 w/ 30 seconds rest
Standing DB Curls: 30x12, 30x12, 30x12, 30x12, 25x12

5 minutes on machine bike

Rope Tricep Pushdowns: 5 sets of 12 w/ 30 seconds rest
Standing DB Curls: 30x12, 30x12, 30x12, 25x12, 25x12

5 minutes incline walk

Rope Tricep Pushdowns: 5 sets of 12 w/ 30 seconds rest
Standing DB Curls: 30x12, 30x12, 25x12, 25x12, 25x12

Concentration Curls: 25x10(r),10(l) 25x8(r),8(l) 25x6(r),6(l) 25x4(r),4(l) 25x2(r),2(l)

551

October 19

LEGS

Warmup: 3 sets of KB Goblet Squats, KB RDLs, & Band Pull Aparts

Squat: 45x10, 135x5, 225x5, 275x5, 315x5, 335x5, 355x5 PR
---- Wow really good squat day today… 315 felt really solid. 335 was tough, but I felt like doing some more weight … 355 was an absolute max, probably shouldn’t have tried the 5th rep as my back rounded and it became potentially dangerous, but I got it up and am feeling good now… Was reviewing my log ( ~ 3 years ago when my squat was strongest) to make sure this was a PR and the best lifts I had then were 335x5, 355x4, 365x2 & 395x1 … I am going to stick with the 5x5 approach for now as it has been working…

Front Squat: 225x5, 225x5, 225x5 — these felt really tough after the heavy squats

Rack Pulls Mid-Shin: 135x10, 225x5, 275x5, 315x5, 365x3 – ehhh

Back Extensions: 3 sets of 30

Hip Abduction: 3 sets of 10

Hip Adduction: 3 sets of 10

Leg Extensions: 20 (light), 20 (medium), 20 (heavy), 20 (medium), 20 (light)

552

October 20

BACK

1A: BB Rows: 185x10, 185x10, 185x10, 185x10, 185x10
1B: Band Pull Aparts: 20, 20, 20, 20, 20

DB Rows: 100x15(r),15(l) 100x15(r),15(l) 100x15(r),15(l)

Hammer Strength Pull-Down: 2 Plates x 15(r),15(l),15(together) for 3 sets 1.5 plates x 15(r),15(l),15(together) for 2 sets

Machine Bike: 20 minutes fartlek style

553

October 21

ARMS

Seated db curls w/ 5 second descent: 25x10 for 5 sets

1A: BB Curls: 65x5, 85x5, 95x5, 105x5, 115x5, 120x5
1B: Band curls: 6 sets of 20

Rope tricep pushdowns: 5 sets of 12

Decline rolling db tricep extensions: 50x10 for 5 sets

DB hammer curls: 65x5, 55x5, 45x5

Triangle grip tricep pushdowns: stack x 8 for 3 sets

Incline db curls: 25x12 for 5 sets

554

October 22

CHEST / SHOULDERS

Bench Press: 45x10, 135x5, 225x5, 265x4, 265x4, 265x4, 265x10
—thought my left chest/shoulder might feel a little better on these given a 2 week break from benching, but I still felt the same sharp pain, which also somewhat reduced my ROM on the earlier sets. Although my bench had been feeling good lately, and numbers going up, it is probably wise to switch to inclines exclusively for a while

1A: Incline Bench Press: 225x10, 225x8, 225x9, 135x50 (Rest Pause of 35,5,5,5 keeping hands on the bar the whole time)
1B: Band Pull Aparts: 4 sets of 50

2A:Partial DB Side Raises: 50x30, 45x30, 40x30
2B: Standing DB External Rotations: 5x10, 10x10, 10x10

Smith Machine Javelin Press: 3 sets of 10 each arm

Abs: 50 crunches, 50 side bends, 50 dead bugs, 1 minute plank, 50 flutters, 50 crunches

555

October 24

LIFT

Squat: 45x10, 135x5, 225x5, 275x5, 315x3, 340x2 365x1 ---- ripped some upper right quad muscles on the way up of this so had to call it … the 315 and 340 sets didn’t feel amazing, and I probably took too long of a break between the 340 & 365 … disappointing as most weight room injuries are caused by some combination of improper warmup & stupidity…

Seated Calf Raise Machine: 5 sets of 15

1A:Seated Shoulder Press: 45x20, 135x10, 155x8, 185x5, 185x5, 185x5
1B: Band Pull Apart: 4 sets of 25

Seated DB Power Cleans: 35s x 10 for 3 sets

Incline DB Preacher Curl: 35x10(r),10(l) for 3 sets 30x10(r),10(l) for 3 sets 25x10(r),10(l) for 3 sets

BB Curl: 45x100
BB Skull Crusher: 45x100
BB Bench: 45x100
Band Pull Apart: 100 reps

556

October 28

Back:

BB Row: 135x15, 185x12, 185x12, 185x12, 185x12, 185x12
Band Pull Aparts: 30, 25, 25, 25, 25

DB Rows (r), (l): 100x12,12 100x12,12 100x12,12

SIngle Arm Wide Grip Cable Pulldown (both arms together): 6 sets of 10 hard squeeze at bottom
Bent Over DB Lateral Raises: 5 sets of 15 w/ 10s

Chins: 20 — didn’t feel great on left shoulder

Seated Cable Rows: Light x 40, 30, 20, 10

557

October 29

CHEST / SHOULDERS

Incline Bench: 45x50, 45x30, 135x10, 185x5
225x14
225x10
225x10
135x50 (Rest Pause - 27,6,6,6,5)
Band Pull Aparts: 4x30

Free Motion Shoulder Press: 5x10

Free Motion Lateral Raise: 3x10
Free Motion Shoulder Press: 3x12
—both movements were done one arm at a time

Scrape the Rack Smith Machine Shoulder Press: 70x10, 70x10, 70x10, 70x10

Shoulder Shocker (10 front raises, 10 side raises, 10 seated db power clean & 1/2 press): 17.5 x 1, 17.5 x 1

—Nice mixture of strength, contraction, & pump work

558

October 31

ARMS

Seated DB Curls w/ 5 second negative: 25x12 for 6 sets

Rope Tricep Pushdowns: 5 sets of 12

BB Curl: 95x10, 105x5, 115x5, 115x5, 115x5

Free Motion Single Arm Tricep Pushdowns: 10(r),10(l),10(r),10(l) 10,10,10,10 10,10,10,10

Alternating DB Curls: 65x5, 55x5, 50x5, 45x5, 40x5

Standing Calf Raise Machine: 5x15

Incline DB Curls: 30x12 for 5 sets

Seated Calf Raise Machine: 5 sets of 12

Machine Bike: 10 minutes as fast as possible (3.1 miles)

November 1

LIFT

KB Squat / KB RDL / Band Pull Aparts — 5 sets

Squat: 45x10, 135x5, 135x5, 185x5, 225x3, 225x6 ---- Quad injury isn’t fully healed… wanted to go heavier, but couldn’t … will probably be 2-3 weeks until I can do heavy squats again

Deadlift: 135x5, 135x5, 225x5, 225x3, 275x3, 315x3, 315x3, 315x3
Single Leg Deadlift: 135x5(r),5(l) 135x5(r),5(l) 135x5(r),5(l)
Wide Grip BTN Press: 135x5, 135x5, 155x5, 155x5, 155x5

Military Press: 155x4, 175x4, 195x4
Jumping Calf Raises: 155x15, 175x15, 195x15

Hamstring Curl Machine: 5x12

Somewhat of a random lift today… wanted to squat, but quad wasn’t ready … so just wanted to push some heavy weight and do a little bit of explosive work … was a pretty big fan of the SLDL & BTN Press + Military Press & Jumping Calf Raise combos

559

November 2

BACK

BB Rows: 135x10, 155x10, 175x10, 195x10, 205x6
Band Pull Aparts: 5 x 20

Seated Cable Row: 8 x 8

Incline Chest-Supported DB Row (5 second negative): 75x5 for 5 sets

Machine Neutral Grip Pulldown: 3 x 30

560

November 3

CHEST

Incline Bench: 45x30, 135x8
225x16
225x10
225x10
135x50 rest pause (28, 8, 7, 5, 2)
Band Pull Aparts: 32, 20, 20, 20, 20

Hammer Strength Incline Press w/ squeeze at top: 8, 8, 8, 8, 8
Decline Push-ups: 10, 10, 10, 10, 10

Free Motion Seated Decline Flies: 10, 10, 10, 10, 10
Bent Over DB Lateral Raise: 10x12, 12, 12, 12, 12

Machine Bike: 10 minutes of intervals