TCam's Log - Get Strong(er)

Training Training Logs
481

DE Lower

Banded Speed Squat (1 Avg. Per Side):
Bar
Bar+Bands
5 @ 135+Bands
3 @ 225+Bands
9x2 @ 255+Bands

Front Squat (Wrist strap hold from CT’s front squat video):
8 @ 135
3x3 @ 225 (Kind of just doing this to see how the hold feels)

Avg. Band Good Morning:
5x5 (I couldn’t get these to be heavy enough and still work)

DB Side Bend:
2x10 @ 85

Pallof Press:
2x10 @ “52.5”

Nothing to complain about today strength-wise. I slightly pulled something on my left side while I was squatting though. Maybe my lat. Shouldn’t be a big deal.

Squats were fast for the most part. My stance has gotten more narrow than what I had been using for a while, but still wider than when I went ATG. I’m still goin’ low bar, but my hips feel better with the narrow stance.

I like the front squat wrist strap hold so far, but I’m not sure if it’s because my triceps (elbows) take a lot of the weight off. That would pose a problem once I used heavy weights, since they could only hold so much before my shoulders start to feel the weight again.

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

482

ME Upper

Decline:
Bar
10 @ 135
8 @ 225
5 @ 275
5 @ 315
2 @ 345
2 @ 365
2 @ 375 (Add wraps)(+10 lb. PR! Goal achieved for the day)
1 @ 385
1 @ 395 (+5 lb. PR!)

Standing Military Press:
5 @ 135
3 @ 185 (Too heavy after decline. Need to work on this)
3x5 @ 135

Facepulls:
3x15 @ “70”

Sweeeeet. 2x365 was kind of tough, but 2x375 was easy. I guess the wrist wraps help. I was going to go for 2x385, but decided against it after the first rep. Very happy about 395. About to get 400 on a bench variation. Crazy.

Deadlift in a couple days, then 10 days away.

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

483

ME Lower - Coan/Phillipi Week 7

Deadlift:
Bar
3x5 @ 135
5 @ 225
5 @ 315
3 @ 405 (Add belt)
2 @ 455
1 @ 495
0 @ 555 (w/ Straps) (Incredibly pissed)

Speed Deadlift:
1 @ 405 (No. Fuck this)

Prowler Plate Pushes:
2x~90-100 ft. @ 45
2x~90-100 ft. @ 90
2x~90-100 ft. @ 45

This program has been all for naught. I started at 545 strapless, I just missed 555 with straps after 7 god damn weeks. Form wasn’t bad, back was strong, but I couldn’t lock it out for some reason. Didn’t gain 10 lbs. I was supposed to get 2x555? Right.

I haven’t done anything majorly wrong in this program except working construction during it. At this point, I’m not even blaming that.

So I’m pretty sure that I’m dropping the program now. I can’t say I didn’t try. I’m also not even considering it giving up, just walking away from something that doesn’t work for me. I may, and I stress may, try 555 again when I get back from PA to see if I just had a bad day. Past that, fuck this shit.

Motivation: 4/4
Nutrition: 4/4
Explosiveness: Not enough.

484

I’m back - ME Lower

Note: I went to the gym 4 times while I was out of town. Nothing special.

Box Squat:
Bar
5 @ 135
5 @ 225
5 @ 315
3 @ 365 (Add belt)
2 @ 405 (Haven’t squatted heavy in awhile, this was hard enough)

Conventional Mid-Shin Rack Pull:
3 @ 225
3 @ 315
2 @ 405
1 @ 495 (Add wrist straps)
1 @ 545 (Sumo)
1 @ 555 (Back to conventional. PR)

Clean:
3 @ 135
1 @ 185
1 @ 225
1 @ 245 (Match PR)
1 @ 265 (20 lb. PR. Took four attempts)

Dragon Flag (Abs):
3x5 w/ 5 Count Descent

Goblet Squat:
8 @ 100
3x8 @ 120

Sorry for the delay. I’m back now though. And yeah, Coan/Phillipi is dropped. It just wasn’t working.

This was a great session. The box squats felt alright, but the 405 was too hard to try anything else without a spot. Just gotta get back into squatting heavy. The top two sets of rack pulls were very hard, but I ground them out. I was determined to get that 265 clean, I got it on my fourth attempt. I usually only try twice.

Goblet squats went well too.

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

485

DE Upper

Speed Bench:
Bar
10 @ 135
3 @ 225
9x3 @ 245

JM Press (Wrist Wraps):
8 @ 135
8 @ 155
5 @ 185 (PR)
2x8 @ 185 (More PR)

Pull-Ups:
4x5 (2 sets pronated wide grip, 2 sets neutral narrow)

Cable Low Row:
5 @ “220”
5 @ “240”
3x5 @ “260” (Whole stack)

Plyo Push-Ups (Wide deficit on bumper plates, fall in between to narrow, jump back up to wide plates):
3x15

So, my girlfriend and I are breaking up. We’ve been fighting, so we decided we’re taking a non-serious break, at least that’s what I thought. She decided to just ignore me completely. Gator don’t play that shit. Unfortunately, we were very serious, so it doesn’t feel good. Oh well though, life goes on.

Training went well in part because of her, so that’s good. Everything was explosive and angry.

Doing the plyo push-ups that way got very hard at the end, but I like it.

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

486

Sorry to hear about the girlfriend, but glad you were able to channel some of the anger into your training. I always love having a session where I blow off some steam from life’s curve balls.

487

Aqua: Thanks, man. Yeah, it helped yesterday, but today I was thinking about her instead of why we broke up. I hate this type of bullshit. lol

DE Lower

Squat (Alternate power and Olympic stance. Both low bar.):
Bar
2x5 @ 135
3 @ 225
10x2 @ 275

Cable Pull-Through:
10 @ “67.5”
8 @ “77.5”
8 @ “87.5”
8 @ “97.5” (Whole Stack)
10 @ “97.5”

Superset Unilateral Band Leg Curl/Prowler Plate Push:
10 @ 1 short mini / ~90 ft @ 45
3x 10 @ 2 short mini / ~90 ft @ 90
10 @ 1 short mini / ~90 ft @ 45

Could have done more today probably. I felt fine strength-wise, but wasn’t there mentally. I got some work done though.

Squats went pretty well. I focused on pushing my knees out from the beginning and it seemed to help a lot.
I hadn’t tried pull-throughs before. I think DB swings would work better for me.

Motivation: 1/4
Nutrition: 3/4
Explosiveness: 3/4

488

ME Upper

Reverse Band Bench Press (45 off top, 95 off bottom):
Bar
10 @ 135 (Add Bands)
5 @ 225
5 @ 275
5 @ 315
3 @ 365
2 @ 405
1 @ 425
0 @ 445 (Half way)
1 @ 445 (+20 lb. PR!)
12 @ 315 (+4 or 5 rep PR!)

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

Push Press:
3 @ 135
3 @ 185 (Wrist Wraps)
1 @ 225 (Wrist Wraps, probably could have gotten 2)
10 @ 135

Pull-Ups:
5x5 (Different grip widths)

The goal that I wrote from a few weeks ago was to get 455 rev. band. Considering I still got a big PR and I just left for a week, I’m happy with what I hit. It was a pretty good grind in the middle, but then it exploded up once I got past the middle.

The DB rows were very easy. I gotta get back to doing these without straps though.

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

489

ME Lower

Reverse Band Box Squat (0 off top, ~100 off bottom):
Bar
5 @ 225 (Add bands)
5 @ 315
5 @ 405
3 @ 455
1 @ 495
1 @ 535 (Haven’t done this before, so PR. No spot, so wasn’t a true 1RM)

Banded Conventional Mid-Shin Rack Pull (Mini on each side, not sure how much it added):
3 @ 225
3 @ 315 (Wasn’t feelin it)

Clean:
3 @ 135
3 @ 185
5x1 @ 225 (That’s 5 singles)

Goblet Squat:
3x9 @ 130 (PR)

Plank:
2x45s

I liked the reverse band box squat. I just need a spotter for when I walk out and rack it because it’s supra-maximal loads at the top. That made me nervous. I probably would have gone for about 565 with a spot. Just a few more weeks until I go back to school though.

At work today, I was on a scissor lift drilling holes into the ceiling, when I had to come down for something. I left the drill on top of the pipes I was working with and I didn’t realize I was standing on the cord. When I dropped the lift, the drill came flying down directly into my shoulder around the insertion point of my anterior delt. It hurt(s) like a bitch. Anyway, I think my clean form was affected by this, because I couldn’t get my elbows up for the catch. Hopefully it will get better by the time I bench again.

Going to the Warped Tour in Atlanta on August 1. Awesome.

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

490

Yesterday. DE Upper…kind of

Bench:
Bar
10 @ 135 (Shoulder hurts from drill incident)
5 @ 225 (More)
2 @ 275 (More)
1 @ 275 (close grip)(Fuck)
10 @ 135 (Wide slow, might as well get some blood flow)
100 @ Bar (1 set)

So, that still hurts a lot. The rest of the workout I tried to figure it out, get some blood flowin’, and do back work.

Unilateral DB Fly:
2x10 @ 20

Pendlay Row:
5 @ 225
4x5 @ 275 (Strapped. Set and rep PR)

Pin JM Press (Wraps):
3x8 @ 135

Avg. Band Unilateral Fly? (Connected to a bench, step away, fly)
10,10,12

Mini Band Pull-Apart:
3x25

Avg. Band Rows w/ Hold:
10 @ 1 Band
3x10 @ 2 Bands

Inverted Rows:
3x8 (Pronated, supinated, pronated)

Pretty easy day. My shoulder just wasn’t okay with benching. It’ll get better soon, I’m sure.

Pendlay rows went really well. I kept them as strict as I could.

Motivation: 3/4
Nutrition: 2/4
Explosiveness: ? (Hard to tell with what I did)

491

First time reading your log, but I couldn’t help noticing how much time you’re spending in a slumped over position prior to ever starting your deadlift movement. Your last single was close and this may have made the difference. I’ve never seen this way of setting up work well for lifters. My 2 cents.

Strong lifting.

492

Power GnP: Thanks for the comment, dude! I agree with you wholeheartedly. That 555 was due to the fact that I was using straps. I psych myself out when I have straps on for some reason. I need to fix that and getting it done faster when I don’t have them on either.

“DE” Lower

Got a sunburn this (awesome) weekend. Squats weren’t going to happen.

Clean:
Bar
6 @ 135
3 @ 185
3 @ 225 (+40 lb. PR)
10 @ 135 (Hang clean)

Zercher Squat:
8 @ 135
5 @ 225
1 @ 275 (I pulled something in my back at the top. Maybe lats or low traps. Happened last time too)

Leg Press:
10 @ 270
8 @ 450
3x5 @ 630 (and 2x10 calf raises)

DB Farmer’s Walk (All with 100 per hand):
1x40 ft.
4x80 ft.
1x40 ft.

Prowler Plate Push:
1x90 ft. @ 45
3x90 ft. @ 90
1x90 ft. @ 45

Alright, new plan. Big strong back. I’m tired of my deadlift suffering because I can’t keep my back straight, and my zerchers actually hurting me. So, I’m going to absolutely decimate my upper and lower back on one or two days every week, heavy bodybuilding style mostly. Most likely working on the posterior chain as a whole.

Weighted pull-ups, bent-over/pendlay/kroc/cable/hammerstrength/t-bar rows, shrugs, hypers, Romanian deadlift, glute bridge, good mornings. All heavy, 5-8 reps, 4-6 work sets.

Anywho.

This weekend was awesome, as I said. Went out and drank 3 nights in a row for the first time in a long time. Pool party with a fuckin slip-n-slide, met a girl there, jumped off cliffs into a lake, ate good food, saw Captain America, broke up a fight at a bar with ease, same girl from party walked into that bar randomly and I got her number this time, going to her birthday party this Friday, smoked hookah, and just hung out with my friends. Fucking awesome.

Next weekend should be the same. That birthday party, then Atlanta to hang out/party with my roommate/friend for a couple days, then the Warped Tour on Monday!

I absolutely loved being with my girlfriend, but god damn this is fun.

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

493

Awesome sounding weekend man!

Looking forward to seeing this ‘big strong back’ work

494

[quote]TylerPK4L wrote:
Went out and drank 3 nights in a row for the first time in a long time. Pool party with a fuckin slip-n-slide, met a girl there, jumped off cliffs into a lake, ate good food, saw Captain America, broke up a fight at a bar with ease, same girl from party walked into that bar randomly and I got her number this time, going to her birthday party this Friday, smoked hookah, and just hung out with my friends. Fucking awesome.

Next weekend should be the same. That birthday party, then Atlanta to hang out/party with my roommate/friend for a couple days, then the Warped Tour on Monday![/quote]

Atta boy, you deserve some fun!

495

Aqua: Yeah me too. haha I like back work anyway, but it’s time I make it a priority. I want my lats to rip my arm off when I wipe my ass and my traps to snap my neck the next time I look up.

Alex: Fuck yeah, I do. By the way, tags work with brackets here. Great design, huh?

496

ME Upper

Close Grip Bench:
Bar
10 @ 135
5 @ 225
5 @ 275 (Shoulder iffy from drill hit still)
3 @ 315
2 @ 335 (Add wraps)
1 @ 345
1 @ 355 (Match PR)
1 @ 365 (+10 lb. PR!)
0 @ 375 (Not close, shoulder was all like, “The fuck is this?”)
100 @ Bar (70 normal, 30 close grip)

HS High Isolateral Rows:
8 @ 270
8 @ 320
5 @ 360 (Straps)
7 @ 360 (Straps)
7 @ 320

JM Press:
3x10 @ 135

One-Arm DB Rows (Straps):
4x10 @ 130

T-Bar Row (Barbell in corner):
5 @ 3 plates
4x5 @ 4 plates

That muscle pull yesterday hurt like hell all night. I don’t know what it was, but the pain went straight through to the front and my ribs were killing me. Maybe something to do with my core. Either way, I felt better today because I was up and moving all day at work.

I didn’t even realize I hadn’t hit 365 before today. I’m happy about that, especially considering I felt like my delt was about to rip off a few days ago with 275.

Everything else went well too, I guess this was the first workout of my “big strong back” work. Next time will be pull-ups and lower back.

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

497

ME Lower

Box Squat:
Bar
2x5 @ 135
5 @ 225
5 @ 315 (Add belt)
3 @ 365
1 @ 405
1 @ 435
8x1 @ 405 (That’s 8 singles)

Barbell Glute Bridge:
10 @ 225
5 @ 315
5 @ 405
3x3 @ 495

Pull-up / Prowler Plate Push:
5 / 2x45 ft. @ 45 and 90
3 x [5 / 90 ft. @ 90]
5 / 2x45 ft. @ 90 and 45

It’s my birthday, so I did birthday squats today…I guess. I got up to 435 and it felt hard. I’m tired of being “scared” of squatting, so I decided to do a bunch of heavy singles to get the fuck over that bullshit. Some were fast, some were slower. It felt good. Glute bridge felt good too. I did some holds at the top of the last rep of each set at 495. Hard as hell.

My legs are already sore. The prowler pushes destroy my quads for one, and heavy singles are always fun. I actually enjoyed doing those though. I want to incorporate more of these. Several singles at the same weight. Moar volume.

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

498

DE Upper

Speed Bench:
Bar (Fat Gripz)
10 @ 135 (Fat Gripz)
5 @ 225 (Fat Gripz)
10x3 @ 275 (Alternate wide and normal grip)

Neutral Grip Pull-Ups:
2x5 @ BW+45
3x5 @ BW+45 (Straps)
5x3 @ BW

Shrugs:
10 @ 225
8 @ 315 (Add straps)
5 @ 405
3x8 @ 405

Facepulls:
3x15 @ “57.5”

EZ Bar Curls:
5 @ 90+Bar
2x5 @ 70+Bar

Good day. 275 went up fast and easy after a few sets. I focused on “belly breathing” and it seemed to help a lot to help me stabilize and explode off my chest.

I had never done weighted pull-ups before, which is stupid. I want to make them a large part of getting my back where I want it to be. I’m going to progress to quintuples as soon as I can at neutral grip, then move to pronated triples, then quintuples again. Need better pull-ups as a movement anyway.

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

499

DE Lower

Sunburned as shit from the Warped Tour. Nothing on my back, please.
Also, no chalk today. I don’t know where I put it.

Banded Speed Deadlift (Conventional):
Bar
5 @ 135
5 @ 135 + 2 short minis and 2 short monsters (Adds about 135 at the top)
5 @ 225 + Bands
8x1 @ 275 + Bands

Clean:
5 @ 135
3 @ 185
1 @ 225 (Shit form, no chalk = suck)

Pendlay Rows (Strict, Straps):
5 @ 225
4x5 @ 275

Hyperextension:
4x8 @ 100

Goblet Squat:
2x8 @ 130 (Lower back is done)

Pretty good day considering the absence of chalk. I alternated my pronated and supinated hands each set of the 8 singles at 275. I wish my lower back didn’t hurt so much after this workout. I guess I just need to get it a lot stronger.

Warped tour was badass, in case anyone was wondering. Got a workout throwing people into the air, jumping, moshing, and standing in the heat all day.

Moving back to Tuscaloosa tomorrow. I’m not really sure if I’ll have a gym yet or not, considering I’m not enrolled in summer classes. We’ll see.

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

500

Haven’t had the internet here’s my past two workouts:

ME Upper

Decline Bench:
Bar
10 @ 135
5 @ 225
5 @ 275
3 @ 315
2 @ 345
5x1 @ 365 (5 Singles, Wrist wraps)(No spot. Still, 5 singles at 92% isn’t bad)
20 @ 135

One-Arm DB Rows (Straps):
3x15 @ 120 (Set/rep PR?)

Cable Low Row:
5 @ “160”
5 @ “180”
5 @ “200”
2x5 @ “210” (Whole stack. Straps)

Deficit Neutral Grip Push-Ups:
5x10

Facepulls:
3x15 @ “100”

ME Lower

Squat:
Bar
2x5 @ 135
5 @ 225
5 @ 275 (Add belt)
3 @ 315
1 @ 365
5x1 @ 385 (No spot. 5 singles @ 88%. I’m getting over the fear of squatting. Sticking point was awful on each of these)

Pin Half Squats (Start from pins, right at sticking point):
5 @ 135
5 @ 225
3 @ 315
1 @ 365 (Add belt)
1 @ 385
1 @ 405 (Very tough)

Hyperextension:
4x8 @ 100

HS High Row:
10 @ 180
8 @ 270
5 @ 360 (Add straps)
3x5 @ 180 (One arm at a time)
5 @ 360

Inverted Row:
3x10

Both of these days went pretty well without a spot. I think I’ve found a suitable replacement for maxing out when I don’t have a spot. I’m sure doing several singles is hard enough to create a training effect if I keep it around 90%.

During the pin half squats, I was arching my back as hard as I could. That’s one of my main problems when I squat, I can’t hold the arch. So, I’ll probably keep doing those to help drill the position, especially from that damn sticking point.

Back is holding up well so far with the “big strong back” idea. Guess I need to add my volume til it doesn’t hold up.