Strength, Speed, and Size

Training Training Logs
101

I’ve been home since Thursday Night, but I did get in two workouts

-I weighed myself when I got back and I am now up to 185-186 in the morning. So I’ve put on at least 10 pounds of muscle since the beginning of the school year because my body fat is at or below the level it was at.

-Friday was a back and biceps workout.

-I did three supersets with back for the first movement and biceps for the second one 

-Reps were between 6 and 15

-At then end I did a bunch of curls with and without bands and got a huge pump going- I could barely put my shirt on over my head lol

-Today was an upper body workout

Bench: 135x3, 185x3, 225x3, 250x3, 280x3, 300x1 (tried for two but missed close)

1A: Band Bench: 95x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3

1B-i: Band Pull Aparts: 15, 15, 15

1B-ii: Band Tricep Pushdown: 15, 15, 30

102

Big fan of your workout setup. I used to follow the same template of compound lifts then circuits… gonna switch back to that soon from 5/3/1. Do you have a plan for the next couple months? It seems like you’ve been jumping around a lot recently.

103

E- Thanks dude. The thing I like about my workouts are that they get me stronger while maintaining low body fat and keeping up my conditioning. I don’t really have a plan for the next couple months, but I’m going to try to become a little bit more structured in the next couple of weeks. Do you have a log?

Today’s Workout:

-felt really good about how I did in today’s workout

Power Clean: 135x3, 185x3, 205x3, 225x1, 245x1 PR I believe, 265xfail

Deadlift: 135x3, 225x3, 275x3 (felt heavy), 315x3, 365x3, 405x1, 455x3 PR!

- I was feeling like crap with the deadlifts.  My legs felt completely shot and I had no energy in them after the cleans.  With that being said, I am really happy with the PR.  The last 2 reps were pure effort and there is no way I should have got either one of them.

1A: Chins: 10, 10, 10, 10, 10, 10, 10, 22 (was running out of time and tried to get 30 in one set)

1B: Shrugs: 315x5, 315x5, 405x5, 405x5, 405x5, 405x5, 405x5

1C: Broad Jumps: 2, 2, 2, 2, 2, 2, 2

104

Yea man, it’s called Never Done. Your workout today is almost exactly how I want to structure my post-vacation routine… Explosive Movement / 1-3RM Main Lift / Accessory Superset(s) / Conditioning. Btw, nice work on the 10lb lean gain jump. What has your diet been like for that?

105

E- Thanks man. My diet has not been very strict, but I try to get a lot of protein in the form of meat or eggs during every meal and then pretty much eat as many carbs until I get full. No idea how many calories I take in lol. I took a look at your log and it looks like we have very similar workouts, goals, and lifting numbers. I’ll definitely follow along. What are your numbers sitting at right now?

Today’s Workout:

-Got a lot of volume in today

-Clean Grip Hang Snatch: 45x5, 95x3, 115x3, 135x1, 135x1

-Chins(staggered b/w sets): 10, 10, 10, 10

-Military Press: 115x3, 135x3, 155x3, 175x3, 190x3 (PR!) -was planning on 2, but felt strong

1A: Military Press: 135x3, 135x3, 135x3

1B: Bent Over Lateral Raise: 30’s x8, 30’s x8, 30’s x8

2A: Bench Press: 135x5, 185x5, 225x5, 225x5, 225x5, 225x5, 225x5, 225x5

2B: Chins: 10, 10, 10, 10, 10, 10

2C: Blast Strap Pull Aparts: 8, 8, 8, 8, 8, 8

-Defranco Shoulder Shocker(seated side raise, front raise, DB clean): 20x8, 8, 8 – 20x8, 8, 8

106

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107

Good Workout Today

-did some light benching while waiting around for the squat rack

Bench: 135x3, 225x3, 245x3, 265x1, 275x1, 275x1, 225x3, 225x3, 275x1, 225x1

Power Clean: 135x3, 185x3, 225x1

Top 1/2 Squat:135x5, 225x3, 315x3, 405x3 (pretty easy)

Front Squat: 135x3, 285x3, 225x1

Back Squat:225x3, 275x3, 315x1, 335x1, 355x1, 365x1 PR for deep squats

1A: Squat Jump: Barx3, Barx3

1B: Pistol Squats: 25’sx3 a side, 25’sx3 a side

–really happy with the squat. I have done 385, but that was with a really wide stance and right at parallel. I took the 365 nice and deep so it is more impressive to me…

–Hopefully the video show up. it’s in my hub(but sideways) if it doesn’t…

108

Same workout and goals but you got me by a lot in the lower body lifts. Right now, I’m finishing up a diet before a vacation next week so my numbers are frustratingly low. When I wasn’t dieting (bout 2 months ago) my numbers were still frustratingly low but at least I wasn’t hungry. DL - 405, Squat - 325, Bench - 285, Military - 185. Right now, everythings about 10lbs lower, including my weight (185 now). What about you?

109

E- I’m sitting at 500 deadlift, 365 squat, 315 bench, and 200 military right now. Weight is the highest it’s ever been at 185. I think that my squat will start to jump though now that I’m doing it more often. I feel ya about feeling weak when you’re not eating a lot. I make a lot more progress when I’m eating like a fatass lol.

Today’s Workout

BENCH DAY

Military: 45x5, 95x3, 135x3, 185x1

Bench: 135x3, 185x3, 225x3, 245x3, 265x3, 280x1, 300x1, 305x1, 310x1

1A: Speed Bench: 185x2, 185x2, 185x2, 185x2, 185x2, 185x2, 185x2, 185x2, 185x2

1B: Chinups/Pullups: 10, 10, 10, 10, 10, 10, 10, 10, 16

2A: Lockouts from Pins: 225x3, 315x3, 335x3, 345x3, 365x1

2B: Seated DB Power Cleans: 30’sx5, 40’sx5, 30’sx5

110

Today’s Workout:

-I played soccer for a little under 2 hours so I was a little worn out

-Stretched out my legs between every set

Chinups/Pullups (switched between every set):

15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (120 total)

111

what position do you play in football?

112

Pete- I play running back

Today’s Workout:

Clean and Press: 135x3, 185x3, 205x1, 225x1, 245x1 (no press)

Deadlift: 275x5, 315x3, 365x3, 405x1, 455x1, 505xfail, 405x6 (might be a PR)

Military : 135x3, 155x3, 185x1

Bench: 135x3, 185x3, 225x3, 245x3, 275x3(fast), 295x1, 300x2 (PR)

Seated Military from Pins (head level): 135x5, 185x3, 205x3, 225x2

Chins: 10, 10, 10, 10

Squats (just to do all of the powerlifts lol): 135x10, 225x7

113

-Changed the name of my log today- haven’t been running 5/3/1 for a few months now so no point in having it in the title

-High Rep Deads are tough on the back! I’ve been feeling it all day after yesterday’s 405x6

Today’s Workout:

-somewhat strapped for time as I had to be done in 45 min

1A:UprightRow->Press: 45x10, 45x10, 45x10, 45x10, 45x10

1B:Chins: 10, 10, 10, 10, 10

Upright Row to Military Press: 95x3, 115x3, 135x3

Military Press: 155x3, 175x3, 185x4 (press wasn’t feeling very strong today)

2A:Close Grip Bench(pointer on smooth): 135x3, 225x3, 225x3, 225x3, 225x3

2B: Chins: 10, 10, 10, 10, 10

Upper Back Circuit: -no rest b/w

-BB Row from ground(squeeze upper back at top): 135x10

-BB Shrugs(hold for 2 secs at top): 135x10

-DB Side Raises: 15x10

-DB Front Raises: 15x10

-Seated DB Clean: 15x10

-DONE (would have done more, but ran out of time)

114

Today’s Workout:

Hang Snatch: 45x5, 45x5, 95x3, 95x3, 115x3

Top 1/2 Squat: 225x8, 315x5, 405x3, 495x3

Squat: 135x8, 185x5, 225x5, 275x3, 315x2 (felt pathetically weak)

1 second paused squats (punishment lol): 225x5, 225x5, 225x5, 225x5, 225x5

Bench: 135x3, 185x3, 225x3, 245x3, 275x1, 295x1

Pullup “circles”: 5 clockwise,5 counter 5 clockwise,5 counter 5 clockwise,5 counter
-saw these in a video that was posted on here about some crazy eastern european dude that dominates pullups

Blast Strap Pull Aparts: BWx20, 20, 20

-then went outside to mess around with a soccer ball for a while

Juggling: 500 alternating r/l, 250 l, 250 r, 100 r/l (1100 total)- a little rusty at first, but got into a good groove and got the last 300 straight

Conditioning Test: 3:40 for 3 laps around soccer field - was going to run a mile, but my pace dropped to an embarassingly slow level. This ended being about a 6:00 pace, but my endurance sucked. To be fair to myself, I just had done a hard squat workout right before this and I have not run in months. This is something that I need to improve and I will in the next few months. I will consider my self in good shape once I can consistently run a 6:00 mile without going all out. Right now I’m just a bum when it comes to conditioning.

115

Today’s Workout: Upper Body Pressing (double ramp)

Warmup:

A: 5/5 circle pullups, 5/5 circle pullups, 5/5 circle pullups

B: Seated DB Cleans: 10’sx10, 10’sx10, 10’sx10

Military:

Press: 95x3, 95x3, 105x3, 105x3, 115x3, 115x3, 125x3, 125x3, 135x3, 135x3, 145x3, 145x3, 155x3, 155x3

Assistance(Blast Strap Pull Aparts): 6,6,6,6,6,6,6 (done every other set)

Floor:

Press: 185x3, 185x3, 195x3, 195x3, 205x3, 205x3, 215x3, 215x3, 225x3, 225x3

Assistance(Blast Strap Pullovers): 6,6,6,6,6,6

Bench:

Press: 235x3, 235x3, 245x3, 245x3, 255x3, 255x3, 265x3, 265x3, 295x1

Assistance(Blast Strap Pullovers): 6, 6, 6, 6

Accessories:

BB Tricep Extensions: 135x10 —>>> DB Pullover: 40x15

Ran out of time but got a hell of a lot of volume today. Floor Press and Military felt pretty strong. Bench felt decent considering the amount of pressing volume I had already done.

116

If anyone is following this log, I strongly encourage you to read TC’s article on the front page. Pretty much says that unless you are a roided-up professional BB’er there is no point in being a fatass. Someone who is strong and lean is much more impressive looking and athletic then a fatty.

Today’s Workout:

Warmup:

Bench(for neural activation pretty much): 135x5, 285x3, 225x2, 245x1, 265x1

Squat(work out some kinks and get some blood flowing in my legs): 45x10, 135x5, 135x5, 135x5, 205x5, 205x5

Back and Biceps:

1A: Chins/Pullups: 10, 10, 10, 10, 10

1B:DB Pullovers: 45x10, 45x10, 45x10, 45x10, 45x10

2: DB(Preacher Bar) Rows: 75x8 R,L 115x8 R,L 135x8 R,L
-Gym doesn’t have heavy dumbbells

3A: BB Curls: 95x5, 100x5, 105x5, 110x5, 115x5

3B: Chins/Pullups: 10, 10, 10, 10, 10

4A: Preacher Curls: 65x10, 65x10, 65x10
-slow tempo and focused on squeezing the bicep hard the entire movement

4B: Abs: 2x25

-Good workout today. Tweaked my back a little bit, but it will be fine.

117

Today’s Workout:

Hang Snatch: 95x3, 95x3, 95x3, 95x3, 115x3, 115x2, 135x1

Hang Clean->Military->Front Squat: 135x3, 155x1, 175x1, 185x1

Hang Clean->Push Press->Front Squat: 205x1, 225x1

Front Squat: 135x3, 155x3, 175x3, 205x3, 225x3, 245x3, 275x1 (ties PR)

Back Squat: 225x2, 225x3, 250x3, 275x3

Paused Bench: 135x3, 185x1, 225x1, 245x1, 265x1, 275x1

Accessories:

1A: Speed Sumo Pull: 135x2, 135x2, 135x2, 185x2, 185x2, 185x1, 225x2, 225x2, 225x2, 225x2

1B: Pistol Squats (w/ db’s): BWx3 (r,l) 10’sx3 (r,l) 20’sx3 (r,l), 30’sx3 (r,l), 40’sx3 (r,l)

-Finals week is this week. Got one down today and 4 to go.

118

Today’s Workout:

Upper Body Pressing w/ some shoulder “bodybuilding”

Warmup Circuit:
Pullup: 10, 10, 10, 10, 10
Hang Clean and Press: 135x3, 135x3, 135x3, 135x3, 135x3
Crunch: 25, 25, 25, 25, 25

Strength:
Incline Bench: 135x10, 155x5, 185x5, 205x3, 225x5, 245x3
BB Bench to Pins: 135x5, 185x5, 225x3, 275x3, 315x1
->this was done in a rack, I unracked the weight, then brought it down to pins ~3-4 inches from my chest, then pressed it back up

Bodybuilding:
1A: “Heavy” side raises: 40’sx10, 40’sx10, 40’sx10
1B: Military Press: 155x5, 155x5, 155x5

2A: BB Shrugs (hold for 2 count at top): 225x10, 225x10, 225x10
2B: BB Front Raise “21’s”( similar style to bicep 21’s): 45x21, 45x21, 45x21

Cooldown Circuit:
Pullups: 10, 10, 10, 10, 10
Crunches: 25, 25, 25, 25, 25

119

Today’s Workout:

  • I’ve had 5 finals in the past 4 days, so I haven’t been getting very much sleep, proper nutrition, or relaxation time, so I’m feeling worn down

-I decided to ramp up the weights to a pretty light weight, but still got some good volume in

Circuit:

A: Bench: 135x3, 135x3, 135x3, 135x3, 135x3, 225x3, 275x1, 275x1

B: Deadlift: 135x3, 185x3, 225x3, 275x3, 315x3, 365x3

C: Squat: 135x3, 185x3, 225x3, 275x3

D: Chins/Pullups: 10, 10, 10, 10, 10, 10, 10, 30

-Very short breaks between sets and exercises

  • A side effect of me not getting enough calories is that I am literally shredded right now- got a solid 8 pack- and I’ve prolly lost 5 solid pounds of fat. I’m going home tomorrow and I am really going to make an effort to eat plenty of food so I can bring my strength back up. Also, finals went well- I think my grades will be pretty solid.

PEACE

120

Update: Still lifting, just haven’t updated this in a while.

Weight: I’m in the 185 range right now. Within the last week I have been as high as 190 and as low as 182

Strength: Up on Bench and Military. Bench is at 320, but I’m feeling some major progression coming soon. Yesterday I PR’d on strict military press at 205. I’ve done 195 for 3. I only lifted legs once a week during the summer and will probably continue this as I am now in football season. Legs will be emphasized a lot more once football season is over.

Had a pretty good summer. I was very lean and in really good shape earlier in the summer because I was lifting a lot and playing soccer 4-5 times a week. With the summer over, I’m now going to focus on putting on some more size and continuing to get stronger. I’ll attach a back pick I just took. It’s really crappy quality, but if you compare it to the one I took a few months ago, you can definitely see the progression, especially in the shoulders, traps, and arms, in my opinion.

Today’s workout:
Bench: up to 295x2, 315x1 – all smooth reps
Hang Clean: up to 225x3, 245x1
Deadlift: up to 405x2, 455x1
Football practice in an hour

Goals: By the end of the year
Military: 225
Bench: 360
Squat: 385(atg)
Deadlift: 510