TCam's Log - Get Strong(er)

Training Training Logs
421

[quote]AquaCruzer wrote:
Glad to hear you’re alright.[/quote]

Thanks, Aqua. What are you going to school for anyway?

DE Lower

Speed Squat:
Bar
2x5 @ 135
3 @ 225
5x2 @ 275

Speed Box Squat:
5x2 @ 275

Speed Deadlift:
3 @ 135
1 @ 225
8x1 @ 315

Another lower day cut short. The gym was closing. Forgot this gym closes at 5 on Sundays. Ended up doing the speed pulls in about 5 minutes. Felt good during the squats. My hips were tight today, but I dealt with it.

Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4

422

glad to hear your safe, we had them bad here in georgia too… unreal to see the destruction
keep up the great stuff your doing here :slight_smile:

423

[quote]TylerPK4L wrote:

Thanks, Aqua. What are you going to school for anyway?

[/quote]

I’m a straight up chem major.

424

Robi: Thanks! Yeah, the one tornado was the longest one ever recorded. Went all the way up to Rome, GA I believe.

Aqua: Fuck all of that. haha I am awful at chemistry. I can’t figure out if it’s me, or UA, because all of the sciences are ridiculous here. Despite me previously excelling in the sciences.

ME Upper

Reverse Band Bench (Avg. Bands. -95 at the bottom, I think):
Bar
10 @ 135
5 @ 225
5 @ 275
5 @ 315
5 @ 355
2 @ 385
1 @ 405
0 @ 425 (Back was cramping the whole time)
1 @ 425 (+20 lb PR at this tension)
0 @ 435 (Spotter took it too soon)
1 @ 435 (+30 lb PR at this tension)

Pull-Ups:
5x5

Cable Triceps Pushdown:
8 @ “95” (Stack)
3x8 @ “105” (Stack + 2 extra weights)

Facepull:
3x20 @ “50”

Cable Low Row with Rope:
3x15 @ “95” (Stack)

Woo! A bench PR! Despite the failed attempts, this wasn’t very difficult. I had to grind the 435, but it wasn’t awful.

All of my thoracic extensors were cramping as I started to set up for the 425. I stopped for a second and adjusted, then tried again. They still cramped, but I just tried to forget about it. So, for about 30 seconds, I was completely cramped. That’s why I didn’t get that lift.

Accessories went well.

Motivation: 4/4
Nutrition: 3/4
Explosiveness: 4/4

425

Nice PRs, what’s the difference b/w your reverse band max and you regular bench max?

EDIT: Btw, I know with the conjugate method it is recommended to hit around 3 lifts at or above 90% of you max. How do you go about following this? Or do you just work up by feel?

It may be that sometimes the professors you had were down right awful. My biochem prof is absolutely horrible, to the point where I just do other work in class and just read the book. On the flip side my ochem prof is awesome, to the point where I listen in lecture and study the notes she posts online.

426

[quote]AquaCruzer wrote:
Nice PRs, what’s the difference b/w your reverse band max and you regular bench max?

EDIT: Btw, I know with the conjugate method it is recommended to hit around 3 lifts at or above 90% of you max. How do you go about following this? Or do you just work up by feel?

It may be that sometimes the professors you had were down right awful. My biochem prof is absolutely horrible, to the point where I just do other work in class and just read the book. On the flip side my ochem prof is awesome, to the point where I listen in lecture and study the notes she posts online.[/quote]

My triceps are definitely the prime movers in my bench, so my reverse band is going to be a lot stronger. My PR for regular bench is 375, decline is 390 I believe, and close grip is 355 (which is ridiculously close to my regular in my opinion).

I generally take 2 or 3 above 90% I think. It’s usually by feel though, but for me, feel usually constitutes 2 or 3 anyway.

I agree with you on that one. Anatomy and chemistry have been my two hardest classes. Two old teachers that don’t know what they’re talking about (get confused in class a lot) and give insane tests. Biology was tough for me freshman year, but I think it’s because I was a freshman and sucked at being in college at that point. All I know is that I’m taking physics at a community college, because I can’t afford another C.

ME Lower

Deadlift:
Bar
Bar+Light Short Bands
5 @ 135
5 @ 225
5 @ 275
5 @ 315
3 @ 405 (Add belt)
1 @ 455
1 @ 495 (Easiest 495 ever)
1 @ 545 (Match PR. Tough, knurling was insane on this bar.)
5 @ 405

Standing Good Morning:
8 @ 135
5x5 @ 185

Westside Cable Abs:
25 @ “80”
2x25 @ “95” (Stack)
With Avg. Band: 25

One-Arm DB Row (Straps):
3x10 @ 130

Plank:
2x45,30,30 seconds (Front, Side, Side)

Lower back is destroyed. I got a job today that starts tomorrow, so I wanted to go ahead and lift today. Turns out, it may not start until Thursday now. Kinda pissed about that, considering I could have recovered for an extra day potentially. Oh well.

Felt pretty good during the deadlifts, despite the razor-like knurling.

The job I got may end up including a lot of overtime (40-60 hours/week), so I’m not sure how that will affect my lifting schedule. We’ll just have to see.

Motivation: 3/4
Nutrition: 3/4
Explosiveness: 3/4

427

Ah ok, cool. I find having having a huge CGBP to be awesome. I’m pretty much the same, my triceps are the main movers for my bench.

428

DE Lower

Speed Box Squat:
Bar (No box)
2x5 @ 135 (No box)
2 @ 225 (No box)
2 @ 225 (Add box)
10x2 @ 275

Glute Bridge:
10 @ 135
5 @ 225
5 @ 315
5 @ 405
5 @ 495

Westside Avg. Band Abs:
4x20

Felt good to workout. I’ve been working that damn job. I’m quitting by the middle of this week because of the retarded amount of overtime. I’ve been sitting down for the past 80 hours basically. So, I couldn’t really full squat because of my hips and knees.

Motivation: 4/4
Nutrition: 3/4
Explosiveness: 4/4

429

ME Upper

Decline Bench:
Bar
10 @ 135
5 @ 225
5 @ 275
5 @ 315 (Could have gotten 6 easy. I remember being pissed about not being able to)
2 @ 335
2 @ 355 (Goal for the day achieved)
1 @ 365 (Missed 2nd rep. PR is 2 @ 365)

Pull-Ups (In between decline bench sets):
5x5

Dips:
5 @ BW+50
5 @ BW+75
2x5 @ BW+100 (This was very hard. About 315 pounds total)

Plyo Deficit Push-Ups:
3x10

Plate Pushes (Push 45 lb. bumper plate like a prowler. Shits-n-gigs.):
4 @ ~30 ft.

Felt decent today with regards to strength. My left shoulder (maybe lat or teres major/minor) was bothering me the whole time I was there. No instability or anything though, just kind of ached/wouldn’t loosen up.

My goal was 2 @ 355 which I got pretty easily. I don’t know what happened with the 365, but I could tell I wasn’t going to get the second rep. Not a big deal, I’m happy with today.

This is a big deal though: I’m going to start the infamous 10-Week Coan-Phillipi Deadlift program the next time I’m in the gym. I’ve set my max as 545 and my desired max at 585 to be realistic. Here’s the program: Tsampa.org: Coan-Phillipi 10 Week Deadlift Routine

I think I have weeks 1-3 in the bag. 4 will be ridiculous and 8 will probably be the worst for me.
Not sure when I’m going to start this though, either tomorrow or Thursday.

This will be a gigantic step toward that 600 that I was looking to get. Week 11 is the week before my birthday. If I can break a PR like 595 that week too, I’ll be ecstatic.

EDIT: Changed the title of the log slightly

Motivation: 3/4
Nutrition: 3/4
Explosiveness: 3/4

430

Very cool that you’re going to do the Coan-Phllipi DL program. I’ll be interested in seeing how it works for you. Plus who doesn’t want to pull a PR before their birthday?

431

Lol, Happy birthday right? I’ll have a PR every week starting with week 2 though. I have the strength already, I just haven’t hit 2 @ 470 or 495. It’ll be nice (by nice, I mean horrible) to do something different.

432

Haha exactly. Horrible in a good way I hope.

433

Good luck with C/P man! I started it, but I wasn’t advanced enough to finish it…made it through weeks 1-4 and then missed the weights on week 4. You have a much more conservative goal of 40lbs as compared to mine that I think was 55 or so. You’re gonna love it though, it was/is a great program and I see myself running it in the future. Great work in here man!

Also I notice you use fatgripz when you bench? Do you use them all the time or just sporatically? Makes me want to break my fatgripz out again!

434

pbclax: Thanks, man! I thought of putting in the desired as 600, but once I looked at the numbers, I knew I wouldn’t finish the program. If it works out, I’ll probably run it again in the fall and see if I can get 625 or more. I think if you miss the weight in week 4, you just move on to the next week, especially considering week 5 is a back off week, then 6 and 7 you work back up to the week 4 weight.

I started using the FatGripz because both my wrists and elbows started hurting at the same time. I used those for a couple weeks and now I feel fine, but still use them sporadically, like you said. Just kind of depends on how I feel. If my bench day is going badly, I switch to those or change my grip.

Edit:
Whoever else is reading: I’m not going to the gym today. Thursday it is.

435

Tyler: Yeah, Im currently doing my own thing and making solid progress. Actually pulling tomorrow!

Interesting, my wrists hurt me at times as well. Might have to try using the fatgripz. They dont seem to effect your pressing numbers at all, just help with the wrist/elbow pain?

436

pb: I haven’t really tried to max out with the FatGripz much, but I think I’m better at repping with them than I am at max efforts. Be careful unracking it, it’s hard for me when I get to heavy weights for some reason.

437

[quote]TylerPK4L wrote:
pb: I haven’t really tried to max out with the FatGripz much, but I think I’m better at repping with them than I am at max efforts. Be careful unracking it, it’s hard for me when I get to heavy weights for some reason.[/quote]
Gotcha, will do man! I think im going to give them a shot tomorrow if I hit some decline bench press.

438

PB: How’d decline go?

ME Lower - Coan/Phillipi Week 1

Deadlift:
Bar
5 @ 135
5 @ 225
3 @ 315 (Add belt)
2 @ 405
2 @ 445 (Easy enough, 2nd rep was kind of ugly)

Speed Deadlift:
8x3 @ 355 (This was tough. Started with some touch and go, then switched to dead stop)

Circuit (3 Times, 8 reps each):
Stiff-Leg Deadlift - 225 (Straps)
Bent-Over Row - 225 (Straps)
Reverse-Grip Pulldown - “160”
Good Morning - 135

Bumper Plate “Prowler” Push:
3 @ 120 ft. (Want to puke)

Program called for 440 and 350, but I’m not looking around all day for the 2.5’s. I enjoy the program so far, it wasn’t easy, but it was fun. I didn’t take much time between exercises during the circuit (some no time and the rest below 30-45 seconds) despite the 90 seconds prescribed. I’ll probably follow it closer once it gets harder. I’ll move up to 185 on the GM’s and probably “180” on the pulldowns next week.

Speed pulls are going to get really tough I think. They were fast today though. Sets 3 and 6 are on the video, set 8 was cut off because of a full memory card.

Plate pushes weren’t fun. But I’m going to keep doing them if it doesn’t hinder my progress.

Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4

439

DE Upper

Speed Bench:
Bar
15 @ 135
10 or 11x3 @ 225 (Lost count of sets, but I didn’t start feeling good until about set 6 anyway)

Pull Ups:
5x5

EZ Bar JM Press:
3x10 @ 70+Bar

Seated Single Arm Lateral Raise:
3x8 @ 35

Facepulls:
3x15 @ “52.5”

I’ll tell you what, I did NOT want to go to the gym today. My entire posterior chain, other than my calves, is very sore after yesterday. But I got there and I did fairly well. I’ll be ramping up the speed bench weight over the next several weeks, so I figured I’d start out easy with 225.

I did a set of overhead triceps extensions with a 75 lb. dumbbell, but the only place I could feel it was my elbows. JM press was better, but my wrists hurt with those. I need to get some wrist wraps.

Motivation: 1/4 then 3/4 by the end
Nutrition: 4/4
Explosiveness: 3/4

Music: Alter Bridge - Metalingus (Yeah I know, incredibly Creed-esque, but it woke me up at the gym)

440

DE Lower

Speed Squat:
Bar
5 @ 135
10x2 @ 225

Suitcase Rack Pulls with Iso-Holds (From 10 More Little Known Exercises for Strength and Size )
3x5 @ 135 (With 5 second holds)

Westside Cable Abs on Lat Pulldown:
5x15 @ “70”

Hamstrings were still sore today so it was tough to be explosive on the squats, but I was actually getting lower than I’ve ever been able to get with the wide stance.

DE lower is going to be my speed squat and core day until the end of Coan/Phillipi. It’ll probably look the same as today.

Motivation: 3/4
Nutrition: 3/4
Explosiveness: 3/4