TCam's Log - Get Strong(er)

Training Training Logs
301

Deload Week

Rowing:
2x400m, both sets took 1:24 each.

Suspended Good Morning (Off Pins):
2x5 @ Bar
5 @ 95
5 @ 135
3x5 @ 185

BB Glute Bridge:
5 @ 315
5 @ 405
15 @ 315

I like the suspended GM’s a lot. I started off way too low though and I ended up past parallel. I fixed it on the last set and it felt better. I’ll probably start rowing more as well for general conditioning and I felt like it helped me activate well once I started the other lifts.

Motivation: High
Nutrition: Great, so far
Music: Nothing

302

End of Deload, Back Day

Pull-Ups:
5x5

Chest Supported T-Bar Row:
10 @ 45
10 @ 90
5 @ 135
5 @ 160 (Straps)
5 @ 180 (Straps)
5 @ 160 (Straps)
5 @ 135

Deadlift (Form):
3x5 @ 135

Calf Raises:
10 @ 135, 225, 315

Shrugs:
10 @ 135, 225, 315
5 @ 405

Well, deload week is over. I’ll be starting back with DE bench on Friday and then DE squat on Sunday. Pull-ups felt really good today compared to the other day. Nice and fast without straps. Good workout overall.

Motivation: High
Nutrition: Good
Music: The Word Alive

303

DE Upper

Warm Up

Speed Bench:
10 @ Bar
10 @ 135
8x3 @ 185

Overhead BB Press:
5 @ 135
5 @ 185 (More of a push press, too much for my wrists today)
3x5 @ 135

Pull Up:
5x5 @ BW

Cable Triceps Pushdown + Mini Band:
10 @ 80+Band
2x10 @ 90+Band

Cable Face-Pull:
3x15 @ 80

This all went decently well, just wasn’t very into it. Speed bench was fast, even off the chest.
I’ve written a 4-week Westside plan for myself so that I actually do accessory work and work on weaknesses. I’ll be doing 5 exercises a day; 1 main lift with 4 accessories (3 on lower, plus 1 rowing). The plan has me rowing twice a week for conditioning.

Motivation: Low
Nutrition: Great…until now, going to get Five Guys. lol
Music: Chiodos, Blessthefall

304

DE Lower

Warm-Up

Speed Box Squat against Avg. Bands:
2 @ 135+Bands
10x2 @ 185+Bands

Front Squat:
5x5 @ 135

Suspended Good Morning:
5 @ 135
3x8 @ 185

Decline Sit-Ups:
3x10 @ BW+70

Rowing:
2x400m @ 1:25 and 1:32

I had planned on doing 3x400m rows, but I felt like throwing up after the 2nd one. There was a lot of back and forth, up and down movements during this workout. So that may have something to do with it, but everything was also done pretty quickly. Everything felt pretty good until the rowing though. So no complaints there. I just need my work capacity to increase so I can row.

Motivation: Medium
Nutrition: Okay (good, just not enough)
Music: The Word Alive

305

ME Upper

Warm-Up

Floor Press:
10 @ 115
10 @ 135
5 @ 225
5 @ 245+Fat Gripz
5 @ 275+Fat Gripz
3 @ 295+Fat Gripz
2 @ 315+Fat Gripz
2 @ 315

Pull-Ups (Straps):
8,8,7

Dips:
5 @ BW+45
3x5 @ BW+90
5 @ BW+45

One-Arm DB Row (Straps):
2x20 @ 100

Reverse Straight Bar Curls:
3x8 @ Bar+40

I was going for a 3RM on the floor press, but that didn’t really work out. I hate not doing 1RM stuff, because if I screw up like I did today, there’s no going back really. I should have done 305 instead of 315, but whatever.
I was going for a 3x8 on pull-ups. Nearly failed on the 7th rep on the 3rd set though. I haven’t done a 3x8 in the past 2 years probably, so I’m okay with what I got. I just want my shoulders to feel okay while doing them.
I liked the reverse curls, I will continue using those.

This next four weeks is definitely going to be a test physically. The accessory volume is a lot higher than I’m used too, but I’m trying to keep the intensity the same.

Motivation: Medium
Nutrition: Okay, for now.
Music: None

306

ME Lower

Warm-Up

Squat:
10 @ Bar
10 @ 135
5 @ 185
5 @ 225
5 @ 275
5 @ 315 (Add belt for remaining sets)
3 @ 345
1 @ 365
1 @ 385
1 @ 405 (Haven’t hit this in for…ever)
1 @ 415
1 @ 430 (+5 lb. PR!)
1 @ 435 (+10 lb. PR!)
10 @ 135

Side Bends (with one dumbbell, I’m not a dumbass):
3x10 @ 90

Hyperextensions:
5x5 @ 115

Shrugs:
5x5 @ 315

Rowing:
3x400m @ 1:20, 1:20, and 1:24

Very happy that I finally broke the 425 that I got about a year ago. I felt awesome today, potentially because of the Jack3d. Either way, the reps didn’t slow down until the 430. I properly warmed up as well. Everything was ass to grass, which wasn’t the case last year with the 425. I hope I can continue to improve my squat and not stall out/neglect squats for a year.

I’m happy about the rowing too, the 1:20 were 4 second PRs, which isn’t really a big deal, but I was able to actually do the 3 sets I had planned to do and I did them quickly.

Motivation: High…very.
Nutrition: Good (not enough, great food selection though)
Music: Attack Attack!

About to study for my fourth test of the week. blam

307

Where the heck is the food? sigh

Congrats on your squat PRs though. It’s no steak, but quite impressive.

308

I apologize, Nikki. I’ll get some pics up as soon as I can. lol

Thanks too.

309

DE Upper

Banded Bench (All +Average Band):
10 @ Bar
10 @ 95
9x3 @ 135

Pull-Ups:
5 = Shoulders hurt

Lat Pulldown (Straps):
5 @ 160
3x5 @ 180

JM Press:
3x10 @ 70+Straight Bar

Low Cable Row:
5 @ 160
5 @ 180
2x5 @ 200

I forgot my sheet with my plan on it, but I knew I had to do banded bench and JM press. The bench felt good and fast. This was my first time doing JM press and I’ll be doing them again.

Motivation: Medium
Nutrition: Okay
Music: None

310

DE Lower

Speed Box Squat:
2x5 @ 135
10x2 @ 225

Lunges:
3x10(per leg) @ 135

Hyperextension:
3x12 @ BW+45

Cable Abs (Westside):
10 @ 80
3x15 @ 100

Rowing:
3x500m @ 1:58, 1:53, 1:54

I stood up for 11 hours straight last night for my job (security, last night was my last shift though) and my back, legs, and feet are killing me. It didn’t exactly help to do that before a leg day. But I got everything done. Rowing is getting easier as well. Yay, conditioning.

Motivation: Medium
Nutrition: Okay
Music: A Day to Remember

311

ME Upper

Warm-Up

Incline Bench:
10 @ 135
5 @ 185
5 @ 225
3 @ 245
2 @ 275
1 @ 295

Decline Bench:
3 @ 275
3 @ 315
2 @ 335

Neutral/Close Grip Lat Pulldown:
10 @ 120
3x8 @ 160, 180, 160

One Arm Overhead DB Push Press:
3x5(per arm) @ 85

Bent-Over Row:
10 @ 135
2x8 @ 225

Reverse BB Curl:
3x10 @ 40+Straight Bar

I felt awful today. I went in with a little bit of motivation, but it all went to shit. I went up in weight too fast apparently. The 245 felt fine, so I figured I’d do 275 for 2 next (since I was going for a 2RM) and it wasn’t horribly difficult. But the 295 just wasn’t there. I switched to decline to get some weight in my hands. This made me realize I need to change my program so that I’m flat or decline benching mostly for ME days and keeping floor press and incline press for accessory and only use it as a main lift rarely.

Past the bench pressing, I liked the one arm overhead press. But everything else didn’t feel good at all.

Motivation: Low
Nutrition: Okay (Need less of these days)

312

ME Lower

One hour til the gym closes, not enough time.

Short Warm-Up

Deadlift:
8 @ 135
5 @ 135+Mini Band
5 @ 225
5 @ 275
5 @ 315
5 @ 365
3 @ 405
1 @ 455
1 @ 495 (not great)
1 @ 525 (worse, rounded back)

Gym shutting down. When I got home I went on a ~7 minute jog around my neighborhood. Maybe 3/4 mile? I think the rowing has helped already though, it wasn’t nearly as difficult as it has been.

This session was really disappointing to me. My back just rounded like crazy. I had my girlfriend film me, and I looked bad. I don’t know if I’ll put up the video or not. All I know is that I want to increase my deadlift volume to every other week or something like this for ME lower:

Week 1-Box Squat
Week 2-Squat
Week 3-Deadlift
Week 4-Box Squat
Week 5-Deload

Week 6-Squat
Week 7-Deadlift
Week 8-Box Squat
Week 9-Squat
Week 10- Deload

Week 11-Deadlift
Week 12-Box Squat
Week 13-Squat
Week 14-Deadlift
Week 15-Deload
That way I specialize for a cycle on box squats, then squats, then deadlift. Or some other order.

Another option:

Week 1-Box Squat
Week 2-Deadlift
Week 3-Squat
Week 4-Deadlift
Week 5-Deload
Repeat for some amount of cycles.
I like this idea because I seem to react very well to high volume deadlifting and relatively low volume full squatting.

Give me some comments and critiques, please!

Motivation: Medium
Nutrition: Good
Music: The Word Alive

One last word…I always stall during the winter because of gym hours, poor eating, and less drive. I’m not willing to let this happen this year. I’m fucking destroying it.

313

DE Upper

Speed Bench:
10 @ Bar
5 @ 135
10x3 @ 185

Standing Military Press:
5x5 @ 135

Pull-Ups:
5x5

Triceps Pushdown (Straight Bar):
10 @ 60+Mini Band
10 @ 100+Mini
10 @ 120+Mini
10 @ 100+Mini

Facepulls:
3x15 @ 100

I felt good today. Was told by Mason (former powerlifter) that my speed bench was looking good/better. I’m happy with that. Pull-ups felt pretty good as well.

Motivation: Medium
Nutrition: Good
Music: The Word Alive

314

3072×2048 1.01 MB

Food Porn

Chicken stuffed with spinach and ricotta cheese. Home fries.

Tilapia with bread crumbs pan fried with coconut oil. Homemade mac and cheese (nothing healthy about this. Except that the cheese doesn’t allow the pasta to raise my insulin levels quickly?..yeah…let’s go with that)

315

3072×2048 1.77 MB

Apparently I can only add one picture per post.

316

OH… MY…GAWD… yummy <3

I didn’t know that cheese prevents insulin spikes :wink:

Words can’t express my love…

317

Oh… good work in here too :slight_smile:

318

Nikki: Ya see, the fat in the cheese slows down the digestion of the carbs in the pasta, thus slowing down the absorption of sugar aka not allowing an insulin surge. It’s true, but also bullshitty.

Figured I wouldn’t be able to go to the gym Wednesday because of family obligations, so I decided to move ME Lower to today.

ME Lower

Warm-Up

Box Squat:
2x5 @ 135
5 @ 225
5 @ 275
5 @ 315
5 @ 365
5 @ 385
3 @ 405
2 @ 435 (1 rep PR?)
1 @ 455 (Video)
1 @ 495 (20 pound PR! Video…so rough)
20 @ 315 (90 pound PR! Stopped at 15th because I couldn’t feel my hands, took a 15 second break and did 5 more…Wanted to die)

Ghetto GHR on Pulldown Machine:
5x5 @ BW (Felt great/horrible, I’ll be doing more of these)

Cable Ab Pulldowns (Westside Style):
20 @ 100
4x20 @ 120 (Finally understand what I’m supposed to do with these, thanks to Mason, again. This will become a staple as well)

Rowing:
4x300m @ 1:02, 1:01, 1:03, 1:05 (Had planned on 3x500m, but I wanted something faster (read: Jack3d))

As you’ll see from the video, the 495 box squat was absolute death. I don’t know how I pulled it off. All mental, as someone said to me afterwards. My face and head felt like they were going to explode. The 315x20 was incredibly hard as well. I had only done 225x20 before today. Overall, this day was all about mental power.

Another note, after the 455, I was contemplating either 465 or 475(previous PR). Mason said, “No, you need to add another plate.” God damnit, Mason. I had never had above 475 on my back, but I’m glad he told me straight what to do.

Edit: Gotta sit back more.

I love the GHRs and ab pulldowns now too.

Motivation: Holy shit.
Nutrition: Okay, getting better.
Music: Asking Alexandria

Quote: Me, after racking 495: “Fuck that good morning.”

319

Good Mornings are good for you LOL. I’ll update you on how the bumper plates work as a low box

320

ME Upper

Flat Bench:
? @ Bar
10 @ 135
5 @ 225
5 @ 275
5 @ 315 (1 rep PR)
2 @ 345
0 @ 365 (Just awful)
1 @ 365 (Slow)
2x1 @ 345

DB Floor Press:
8 @ 110s
5 @ 110s (Grip was bad on left side. Elbow is aching at this point too)

One Arm DB Row:
3 or 4 x 10 @ 120 Strapped

Dips:
5x5 @ BW+Doubled Mini Band

Sprints:
3 x 50-60m

Wasn’t all there today mentally. I didn’t sleep a whole lot last night and didn’t eat much before going to the gym. Past those things, I don’t know what the deal was. The rows and dips felt fine though.

Motivation: Low
Nutrition: Good
Music: Asking Alexandria