TCam's Log - Get Strong(er)

Training Training Logs
541

Achilles: Mainly I use average bands and mini bands. Average for rev. band bench. I have some short bands as well, but I haven’t found as much use from them. I’m at the aquatic center on Thursdays at 10am, and then it varies with my friend’s schedule, but usually around 2-3pm on Tuesdays. I’ve been at the rec more these past few weeks because I can’t really set up rev. band bench at the aquatic center. But yeah, weekends are usually the rec for me too. I was there today at 4pm.
And yeah, I don’t have any pics on here. You can try looking me up on Facebook. Tyler Campbell. But it’s not a very unique name. haha

DE Lower

Speed Squat:
Bar
5 @ 135
3 @ 225
9x3 @ 275 (Felt great)

Snatch Grip Rack Pulls (About 2 inches below patella. Torso about parallel to floor at the bottom) (Straps):
5 @ 135
5 @ 225
4x5 @ 315
20 @ 315 (Touch-and-go. This was hell)

Avg. Band Ab Pull-Down:
3x15 (Slow eccentric)

Rowing:
3x200m w/ 30 seconds rest
Jog 2 laps (360m)

I felt excellent going into the gym and when I got there, I continued to do so. Love when that happens. Speed squats were fast and tight. I had never done the snatch grip rack pulls before, but I will definitely be doing them again. I’m starting to miss deadlifting now.

After I finish this cycle and the next, I’m going to have to put bench and potentially rowing movements (hope not) on the back burner for a few weeks so that my elbow can heal. Shouldn’t take longer than 6 weeks though, and I’ll still be maintaining.

Motivation: 4/4
Nutrition: 3/4 (Need to eat more)
Explosiveness: 4/4

542

Yeah I just got back from the rec now. I cant work out that early because my workout partner (Jimbo) refuses to not sleep in -.- Ill look you up on FB

Im going to be buying bands to utilize during this upcoming bulk. Im also looking into getting fat gripz which i see you use… how do you like them?

and also that shit you do at the bottom is pretty neat (motication, nutrition, explosiveness) are you training for anything in particular?

543

Yeah, I’m not big on waking up early either, but it’s a necessary evil when I need a spot on max effort squats.

I don’t use the Fat Gripz all that often, although I should. They’re definitely useful, and they helped my elbow while benching a few months ago.

I just write that stuff down as a self-check and understanding the connections between good days and shitty days. I’m not really training to compete at this point because I have too much on my plate with school right now. I’m trying to get into physical therapy school, so I have to focus on that. But I train for powerlifting if you want to put a title on it.

ME Upper - Cycle 2, Week 3

Reverse Band Bench (-80 at bottom, 0 at top):
Bar
5 @ 135 (Add bands)
5 @ 225
5 @ 315
3 @ 365 (Add wraps)
1 @ 405
1 @ 435
0 @ 465 (Was grinding hard near lockout and spotter took it early. No biggie.)
0 @ 465 (Got it about 5 inches above my chest)

One-Arm DB Row:
3x20 @ 120 L/R

One-Arm Compound Cable Row:
10 @ “80” L/R
3x8 @ “100” L/R

Cable Voyer Shrug:
3x12 @ “120”

Mini-Band Pull-Apart:
3x20

Went into the gym not feeling great physically. I had the motivation, I was just really tight and slow for some reason. I think I could have ground out the first 465, but my ass was way up in the air anyway. Spotter thought I as losing it forward and I was shaking my head. I’d usually be unhappy about it, but I already got my original goal last week. Either way, at the bottom, it was 385, so if I can’t get 385 straight weight, there’s something wrong with me.

My elbow was pretty much painless the whole time.

Motivation: 4/4
Nutrition: 4/4
Explosiveness: 2/4

544

ME Lower

Box Squat:
Bar
5 @ 135
5 @ 225
3 @ 315 (Add belt. Not feeling great at this point)
2 @ 405 (Add wrist wraps)
1 @ 455
1 @ 475
1 @ 500 (+5 lb. all time PR! Much bigger after lowered box and changed stance though)

Speed Deadlift (Belt):
3 @ 225
1 @ 315
5x1 @ 405

500!!! I was dumping 455 on a higher box this summer, so this is a huge advancement for me. I had gotten 495 that one time on the high box, but it was ugly as hell and I think it was touch-and-go. This wasn’t.

I felt horrible during my warm-ups all the way until 475. I was sore and my hips were super tight. I channeled all the rage I could find for the last two lifts though and got them. 500 wasn’t beautiful, but it was relatively fast and I stayed upright, which is usually a problem. My hips were shifting a lot, but it’s a 1RM.

Speed pulls went pretty well. I didn’t do anything else on account of the flag football tonight. I’m already cramping up though. Fun times.

After the next two workouts, I’ll be deloading.

Motivation: 4/4
Nutrition: 3/4
Explosiveness: 2/4 (At the beginning), then forced 4/4.

545

DE Upper

Speed Bench:
Bar
5 @ 135
3 @ 225
8x3 @ 275

Cable Low Row:
10 @ “180”
3x10 @ “200”

HS High Row:
8 @ 180
8 @ 270
8 @ 320 (Straps)

Dips:
3x10 @ BW

One-Arm Avg. Band Row:
3x10 L/R

Elbow and shoulder pain. It’s been worse, but it started throwing off my form around the 5th set of speed bench. Everything else felt fine though.

The pain in my elbow has migrated more to my biceps than my brachioradialis.

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

546

DE Lower

Banded Box Squat (1 Avg. per side):
Bar
Bar+Bands
5 @ 135+Bands
5 @ 225+Bands (Add belt)
2 @ 315+Bands
9x2 @ 335+Bands (Speed PR)(This was rough)

Snatch Grip Rack Pulls (Straps. Set about 4 inches below patella):
5 @ 135
5x5 @ 225 (Did these as explosively as possible. Almost going into a snatch)

Westside Cable Ab Pulldown:
20 @ “130”
3x20 @ “140”

Facepull:
3x15 @ “100”

I must have been insane when I wrote down 335+Bands for the DE day after hitting 500. It comes out to at least 405 at the top, if not 425. But, I actually felt pretty awesome doing it until the eighth and ninth set. Nothing bad happened there, my form just broke down and I was slower. The former seven sets were pretty fast for the amount of weight. Very happy with my performance.

My back was tight as hell after the squats and rack pulls, but once again, any amount of ab work fixed it.

I think I found a new way of doing facepulls as well. Obviously using a rope, focus on spreading it apart as you get closer to your face rather than just letting it happen naturally, then control the eccentric portion, touch the ends of the rope, and rip it apart again. I could feel everything working this time. Before, I couldn’t really feel it.

Welp, now I’m deloading after an awesome, explosive workout.

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

547

ME Upper - Deload

Bench:
10 @ 135
5 @ 225
5x5 @ 275 (Wrist Wraps. Easy, just shoulder pain)

Pull-Up:
5 (Shoulder says no)

Pin Power Shrugs:
10 @ 225
5 @ 315 (Add straps)
2x5 @ 405
3x5 @ 455

Mini-Band Pull-Apart:
3x33

These pains are just annoying at this point. The shoulder isn’t debilitating, it’s just feeling like it could be a problem soon if I don’t back off. Just a few more weeks.

Bench moved well enough though.

I was happy to be in the gym, but my motivation to get anything done wasn’t really there. I’m thinking about other stuff. Mainly taking the GRE on Thursday morning.

Motivation: 2/4
Nutrition: 3/4
Explosiveness: 3/4

548

ME Lower - Deload

I took the GRE this morning. I did very well. Super pumped. I wasn’t going to lift today because of flag football tonight, but I had/have too much energy. I just kinda bullshitted this workout too, as you’ll see.

Box Jumps:
5 @ 24 in.
5 @ 36 in.

Front Squat:
Bar
5 @ 135
5 @ 225
1 @ 275 (Add belt)
1 @ 315 (I don’t think I’ve ever gone above 275 on front squat, so +40 lb. PR)
1 @ 365 (+90 lb. PR)

Clean:
5 @ 135
1 @ 225 (+Push press. Told ya it was bullshit)

Snatch Grip Deadlift:
5 @ 225

Pull-Up:
5
1x20 second negative.

So much random.

The only real limiting factor in the 365 front squat was that it wasn’t comfortable on my shoulders. I’m pretty happy with that number though.

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

549

Always nice to kill a test, especially one as big as the GRE. I’m assuming you took it because you’ll be going to grad school?

550

Yes sir, I’m applying to Physical Therapy school in November. And yeah, big is an understatement. It only decides the next 40 or so years of my life. lol

551

Doin work in here man! Awesome to hear you dominated the GRE, best of luck!

552

Thanks, PB. Congrats on that 440 pull!

DE Upper - Deload

Banded Speed Bench (1 doubled mini per side):
Bar+Bands
5 @ 135+Bands
9x3 @ 225+Bands

Pull-Ups:
5 Pronated
4x5 Neutral

JM Press (Wrist wraps. Used a short bar instead of a barbell):
8 @ 90+Bar
3x8 @ 140+Bar

Standing One-Arm DB Overhead Press:
3x5 @ 75 L/R

Everything felt great today surprisingly. Bench was fast and smooth.

The one-arm dumbbell press was very difficult. I need to do more of that.

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

553

DE Lower

Speed Box Squat:
Bar
5 @ 135
3 @ 225
9x3 @ 275 (Belt)

Ghetto GHR w/ Mini Band Assistance:
3x5

DB Goblet Squat:
3x11 @ 120

Speed squats went very well today. Every rep of every set was perfect and explosive. I don’t know what the deal is with my hamstrings, but apparently I’ve let them go soft on me, because the GHRs hurt a lot. I knew it was just muscular rather than joint pain, so I finished each set, but I had to use more band assistance than usual.

Goblet squats went well, but I was winded easily. I just need to do more high rep (8-12) squat movements.

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

554

Thanks man! Keep it up in here!

555

ME Upper - Cycle 3, Week 1

Flat Bench:
Bar
10 @ 135
5 @ 225
3 @ 275
3 @ 315 (Add Wraps)
3 @ 335
3 @ 355 (+20 lb. PR, +1 rep PR)
7 @ 315 (+2 rep PR)

Cable Low Row:
8 @ “18”
8 @ “20”
3x8 @ “21” (Stack)

HS Iso-Lateral Bench (Slight Incline):
5 @ 180
2x5 @ 270

HS Iso-Lateral Wide Press:
2x5 @ 270
3x5 @ 360

Avg. Band Facepull:
2x15

Avg. Band Low Row:
2x15

Well this was badass. My goal for today was 3x345 and I obviously exceeded that. It was actually pretty easy. The first rep was the weakest, but the other two were much faster. Then I got the 7x315 which is also huge for me. I had the strength for 8, but my back was cramping up and throwing off my bar path.

My elbow and shoulder felt fine too.

My goal for next week is 2x365. Based on today, I should definitely get that, if not 370 or 375.

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

556

ME Lower

Squat:
Bar
5 @ 135
5 @ 225
3 @ 275 (Add belt)
3 @ 315
3 @ 365
3 @ 405
3 @ 425 (+40 lb. and +1 rep PR!)

Deadlift:
5 @ 225 (Snatch grip, strapped)
3x5 @ 315 (Snatch grip, strapped)
2x5 @ 315 (Sumo)

Cable Abs:
5x15 @ “100”

Mini-Band Pull-Apart:
3x33

Another successful workout! I was doing really well until 365 and it started feeling pretty heavy. The first rep of the 425 wasn’t easy, but I was either going to bail or succeed, not give up though.

Next week is 455x2.

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

557

Man you’ve been killing it with those huge PRs!!!

558

Aqua: Hell yeah, man! Lovin the program I’m on.

DE Upper

Speed Bench:
Bar
10 @ 135
5 @ 225
9x3 @ 275

Wanted to take it easy from here

Bent Over BB Row:
3x10 @ 135

Military Press:
10 @ 135
5 @ 135

Floor JM Press (Wraps):
3x8 @ 135

BB Farmers Walk:
2 @ 135 @ 40 ft. L/R sides

Mini Band Pull-Apart:
2x20

Speed bench went well. The rest of the workout was pretty unorganized, but I still got some stuff done. I didn’t experience any elbow or shoulder (joint) pain. My anterior delts were on fire for some reason though. I’ve been working on slowing down the eccentric portion of my bench, so maybe the increase time under tension is what I’m feeling.

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

559

DE Lower

Banded Speed Squat (1 Avg. Per Side):
Bar
Bar+Bands
5 @ 135+Bands
3 @ 225+Bands
9x2 @ 275+Bands (Belt)

Romanian Deadlift:
5x5 @ 225 (Belt)

Cable Abs (Ass against back rest. All abs and hip flexors, no backward hip movement):
3x15 @ “120”

My lower back got really fatigued today for some reason. But the squats were decently fast, nothing amazing though. I’ve been stressing a lot today though, so I wasn’t really able to focus much in the gym. Oh well, got in what I needed.

Tomorrow is ME upper. Goal is 365x2, dream is 375x2.

Motivation: 2/4
Nutrition: 2/4 (Not enough)
Explosiveness: 3/4

560

By the looks of it you’re running a westside-esque template. If you don’t mind me asking, how long have you been training before starting the westside-esque template and what were your lifts at when you started it?