TCam's Log - Get Strong(er)

Training Training Logs
621

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Bug asked for some “physique” pics recently. This is my attempt at 1. Posing and 2. Having a physique.

Aqua: Oh, yeah! I forgot about mobilitywod. I definitely need to get back on there. Thanks for the reminder, brovolone.

DE Lower

Box Squat:
Bar
5 @ 135
5 @ 225
5 @ 275 (Add belt)
9x3 @ 315

Good Morning:
3x5 @ 135 (Just feelin around)

Ghetto GHR w/ Mini Band Assistance:
5x5 (Slow eccentric)

DB Step-Up:
5x5 @ BW+150 L/R

Westside Cable Abs:
5x10 @ “80”

Was feeling nice and shitty before I went to the gym. I figured I’d have no motivation, but when I got there, everything went better than expected. Box squats were fast, although my lower back was very tight. I squatted in my new shoes (New Balance Minimus) instead of my Chucks. They felt a lot better than my other sneakers (Nike Frees). I’ll probably continue to use the Chucks though, it’s just nice to know that my new shoes are actually minimalist.

I’m glad I could do GHRs effectively again. The last few times I tried my knees hurt a lot. Nothing wrong at all today.

I think my forearms were still recovering from those plate curls the other day, because when I was doing step-ups with the 75s, my grip was giving out. Definitely going to continue doing the plate curls.

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

622

Looking thick as hell man! And sure thing.

623

Jesus christ dem quads. Lookin solid as hell dude.

624

Thanks dudes! Yeah, I don’t appear to need anymore quad work. But I need me my skwatz.

ME Upper - Restarting from Second Cycle

Decline Bench:
Bar
10 @ 135
5 @ 225
5 @ 275
3 @ 315 (Wraps)
3 @ 345
3 @ 365 (Match PR, Pretty easy)
19 @ 225 (+2 rep PR…I think)

One-Arm DB Row:
3x15 @ 120 L/R (Straps)

4-Inch Deficit Push-Up:
3x15

2 Plate Curls:
3x8 @ 70

Cool. I’m feelin good and strong. Some elbow pain around the biceps, but nothing bad. Plate curls were much easier than the other day. Forearms must adapt a lot faster than other muscle groups.

There wasn’t much rest during the last 3 exercises.

Based on the last time I deadlifted, I’m not sure I’ll be able to get my scheduled 495x3. But we’ll see tomorrow or Sunday.

Motivation: 4/4
Nutrition: 2/4 (Just nowhere near enough)
Explosiveness: 4/4

625

ME Lower - Saturday

Deadlift:
Bar
5 @ 135
5 @ 225
5 @ 315 (Add belt)
3 @ 365
3 @ 405
1 @ 455 (Where my grip at?)
3 @ 455 (Straps)
1 @ 495 (Straps. Slow)
10 @ 315 (Conventional. Straps)

Pull-Up:
5x5 Neutral and Supinated

Banded Hyperextension (2 Doubled Minis):
3x10 @ BW+Bands

I guess deadlift is my least favorite lift at the moment. My thoracic extensors have been aching since I did this workout. I don’t know why I was weaker than the last time I pulled, but I’m going to keep doing it for this cycle and see what happens.

During the hypers, those 2 doubled minis weigh more than a 120 lb. dumbbell. It was lifting up near the middle of the ROM.

Today is speed bench. I hope my elbow holds up. I want to do 50 pull-ups total today. 5x5 isn’t cuttin’ it.

Motivation: 4/4
Nutrition: 3/4
Explosiveness: 4/4. CNS is clearly fine, just need to pull more often.

626

DE Upper

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

Neutral Grip Pull-Up:
10x5

2 Mini Bands Pull-Apart:
3x33

2 Mini Bands Triceps Extension:
20
15
15

I took my fish oil and glucosamine about 45 mins before the workout and I felt fine all over. My elbows felt great during bench and pull-ups. I only struggled with the last few reps on the last two sets of pull-ups.

Considering how bad my back has been feeling after deadlift, I’m happy with being able to stay in my arch during bench and move the weight so quickly.

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

627

DE Lower

Speed Squat:
Bar
5 @ 135
5 @ 225
3 @ 275 (Add belt)
10x2 @ 315

Front Squat:
5 @ 135
3x5 @ 225

Hyperextension:
3x8 @ BW+120

RKC Plank (From http://www.T-Nation.com/free_online_article/most_recent/the_contreras_files_volume_ii):
3x30 seconds

I felt great again today. Took my fish oil and glucosamine. I’m not going to stop taking that as long as I remember to do it. The squats were fast and pretty consistent with regards to form. I only did doubles today so that I could shorten the rest periods down to 30-60 seconds rather than the usual ~2 minutes.

I’m not sure about the planks. I felt them everywhere but my core. I think maybe the contraction of the lats and quads/glutes takes out the need to use the core. I’ll probably stick with regular planks or mix the two.

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

628

ME Upper - Yesterday

Decline Bench:
Bar
10 @ 135
5 @ 225
5 @ 275
3 @ 315
2 @ 345 (Add wraps)
2 @ 365
2 @ 385 (Goal. +10 lb. PR)
21 @ 225 (+2 rep PR)

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

4 Inch Deficit Push-Ups (Explosive, but not plyo):
3x15

Another great day in the gym. The weights didn’t move as quickly as usual on decline, but I only had to grind the last third or so of the second rep at 385. The goal for next week is 425 I believe. I’d be surprised if I got that, but I’ve PR’d two weeks in a row now.

I’ll be deadlifting tomorrow. I have no idea what to expect or even what to shoot for. I may just try to get a single above 500. It depends on how I feel.

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

629

ME Lower

Deadlift:
Bar
5 @ 135
5 @ 225
3 @ 315 (Add belt)
3 @ 365
1 @ 405
1 @ 455
1 @ 495
0 @ 525 (Grip gave out near the top)
1 @ 525 (Straps)
3x5 @ 315

Barbell Farmers Walk (One hand):
6 @ 135 @ ~40 ft. L/R

One-Arm DB Snatch (Wraps):
3x5 @ 75

Cable Abs:
2x20 @ “105”

Disappointed in my grip again. But I’m happy that everything moved very fast and my form was good, except for the strapped set. The first 525 was quick, but my grip just decided to give out right next to lock out. I’m going to just stop using straps almost completely, because taking 20 weeks off of deadlift apparently fucks up my grip. I did the next two exercises to work my grip.

Can’t wait to get back to squatting, but I definitely need to work on deadlift too. But I think my form is better now that my legs are strong enough to hold above 500 pounds.

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

630

DE Upper

Speed Bench:
Bar
10 @ 135
5 @ 225
9x3 @ 275 (Wraps. Alternate normal and close grip every two sets)

The gym was packed. We just went outside, did some pull-ups (maybe 25 total), and then pushed my car in the parking lot. It was my girlfriend’s deadlift day, but she didn’t get much done so pushing the car was a good alternative. I’m proud, she pushed it up an incline and it never really gained any speed, so she was pushing it without momentum for about 100 feet at a time.

I didn’t feel good during speed bench. I was just pretty sore all around. It got better around the 6th set, but still wasn’t great.

Motivation: 1/4 (Mondays + Packed Gym)
Nutrition: 3/4
Explosiveness: 3/4

631

DE Lower

Banded Box Squat (1 Avg. Per Side):
Bar
Bar+Bands
5 @ 135+Bands
3 @ 225+Bands
9x3 @ 275+Bands (Belt)

Neutral Grip Pull-Up:
3x10

Natural GHR (Mini Band Assistance):
5x5

Everything went well today. I’m surprised/happy about the pull-ups. I need to do more reps per set than 5, so 3x10 was a good start. I’ll keep working toward 5x10 and then go for 12s or 15s.

In other news, I’m going to start 5/3/1 after I finish my next cycle. I’m doing this because I’ve been running Westside (or DE/ME) for about 3 years. I’ve gotten great results, but I need to switch it up and see if I can find consistent gains. I should be starting on Saturday, March 3. I’m not going to deload between this cycle and starting 5/3/1 because it starts so light. My 1rm stats are set as: Bench-395, Squat-525, Standing Press-210, Deadlift-525. The bench and squat numbers my go up by the end of this next cycle.

I believe I’ll test my 1 rep maxes after every 3rd cycle. If every single thing goes exactly as planned (which it won’t…but theoretically) at the end of the 7th cycle (September), my 1rm would be: Bench-428, Squat-603, Press-249, Deadlift-603. That would put my “total”, which I haven’t competed to get, at 1,634. 83 pounds above Elite. Right now, I’m 31 pounds below Master. Jumping both Master and Elite would be ridiculous in 6 months. We’ll see what happens.

I haven’t set up which accessories I want to do, but I’m thinking:

Bench: Pull-Up, Push-Up, Band Pull-Apart
Squat: GHR, Farmer’s Walk
Press: Pull-Up, Dip, Band Pull-Apart
Deadlift: Hyperextension, Hanging Leg Raise

I’m also starting my diet now, which won’t be highly structured, but I should be in a caloric deficit. 5/3/1 should be much easier than Westside on a diet.

More info soon.

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

632

ME Upper

Decline Bench:
Bar
10 @ 135
5 @ 225
5 @ 275
3 @ 315 (Add wraps)
2 @ 345
1 @ 375
1 @ 395 (Odd sticking point in the middle)
0 @ 415 (Not even close)

Standing T-Bar Row:
10 @ 45 (Add FatGripz)
10 @ 70
8 @ 90
8 @ 115
3x5 @ 135
5 @ 160 (Minus FatGripz)
3x5 @ 180

Average Band Pull-Apart:
5x10

Just wasn’t feeling strong today. Not really a big deal. The rec center got a new t-bar “machine” or whatever, and I will be using that with the FatGripz a lot over the next 4 weeks to build up my grip.

415 got stuck about 3 inches above my chest and actually started to descend again pretty quickly. Usually I grind for a while then it drops, but this just wasn’t close.

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

633

ME Upper

Decline Bench:
Bar
10 @ 135
5 @ 225
5 @ 275
3 @ 315 (Add wraps)
2 @ 345
1 @ 375
1 @ 395 (Odd sticking point in the middle)
0 @ 415 (Not even close)

Standing T-Bar Row:
10 @ 45 (Add FatGripz)
10 @ 70
8 @ 90
8 @ 115
3x5 @ 135
5 @ 160 (Minus FatGripz)
3x5 @ 180

Average Band Pull-Apart:
5x10

Just wasn’t feeling strong today. Not really a big deal. The rec center got a new t-bar “machine” or whatever, and I will be using that with the FatGripz a lot over the next 4 weeks to build up my grip.

415 got stuck about 3 inches above my chest and actually started to descend again pretty quickly. Usually I grind for a while then it drops, but this just wasn’t close.

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

634

ME Lower

Deadlift (Conventional):
Bar
5 @ 135
5 @ 225
5 @ 275
5 @ 315
5 @ 365
3 @ 405 (Had never gone above singles with this weight on conv.)
3 @ 435 (+30 lb. PR)
3 @ 455 (+50 lb. PR. Match sumo PR)
5x1 @ 405

Decline Sit-Up:
5x10 @ BW+75

Car Pushes (Slight Incline):
6x50 yards

I decided to take more of a 531 approach just to see what I was in for, and I liked this a lot. To match my sumo PR is insane for me. It was touch-and-go, but I’m still happy with it. My grip held up just fine too.

Pushed my girlfriend’s car today. Turns out a VW Passat’s neutral is less neutral than my car. It was much harder to push. Either way, I was exhausted doing this after deadlift.

Time to deload now.

I’m going to start writing my nutrition info down. I downloaded an app on my phone that totals everything and isn’t a bitch to use. So that’ll be with my “Nutrition” part below. It may get edited later each day considering what time I post.

Motivation: 4/4
Nutrition: 4/4 (Edit: F: 119.5g, C: 159g, P: 277.5g, kcal: 2,820)
Explosiveness: 4/4

635

Deloading - Fuck It, I’m Starting 5/3/1

I’m not going to worry about doing this next cycle. Instead I’m going to just start 5/3/1 after I deload this week. I didn’t really deload today though.

Military Press:
10 @ Bar
10 @ 95
5 @ 135 (Add wraps and belt)
3 @ 155
3 @ 185 (Max. This was what I put in the 5/3/1 calculator. Feels good, man)
3x5 @ 135

Neutral Grip Pull-Up:
10
8
3x5

Standing T-Bar Row (Just going to measure by plates. “p”):
10 @ 2p(Add FatGripz, Pronated)
8 @ 2.5p
3x5 @ 3p
5 @ 3.5p (Minus FatGripz, Switch to Neutral)
5 @ 4p
5 @ 4.5p (PR)

2 Mini Bands Pull-Apart:
5x15

Felt good today. No elbow or shoulder pain, which surprised me. I can tell I just want to get into 5/3/1, so that’s what I’m going to do. I’ll decide everything about my accessories soon and post them.

Also, I will be changing the title of this log again to “TCam’s 5/3/1 Log - Get Strong(er)” soon, as no one gives a fuck that I’m under 25 and has forgotten about that thread entirely.

Motivation: 4/4
Nutrition: 4/4 (F: 121.5g, C: 195g, P: 289g, kcal: 3,022)
Explosiveness: 4/4

636

Lower Deload/Test

Squat:
Bar
5 @ 135
5 @ 225
5 @ 315
5 @ 345
5 @ 365 (Tough. Enough for today)

Natural GHR (Mini band assistance):
10, 8, 8, 8 (PR)

Westside Cable Abs:
3x20 @ “100”

Hyperextension:
3x10 @ 100

Today was pretty shitty. I haven’t squatted in weeks, so I’m not surprised. I think I’ll set my 1RM as 495 instead of 525. That puts my first week at 380x5. Hopefully I’ll be better at squatting by then. I think 531 will be good for me, since I think I need to squat and deadlift fairly often to maintain my strength.

Edit: I’m really happy with the GHR PR though.

Motivation: 1/4 (See below)
Nutrition: 1/4 (Hadn’t eaten enough before the gym) (F: 125g, C: 198g, P: 225g, kcal: 2,977) The food log app I’m using includes fiber and alcohol. I take out the fiber here on my carb count.
Explosiveness: 1/4

637

5/3/1 Hath Begun. Cycle 1, Week 1. Bench.

Bench:
Bar
10 @ 135
5 @ 225
5 @ 275
8 @ 300 (Wraps)

Pull-Up (Neutral Grip):
10, 10, 10, 9, 8 (PR)

T-Bar Row:
8 @ 2p
8 @ 2.5p
5 @ 3p
5 @ 3.5p
2x5 @ 4p

First day of 5/3/1 went very well. I wasn’t feeling terribly strong on bench, but I still got something essentially equal to my previous 315x7 PR, so I’m happy with that. I’m very happy about my pull-ups as well, those have shot up pretty quickly.

It’s very nice being done with my main lift so fast on this program.

Tomorrow I’m supposed to squat 380x5+. I’m wondering how that will go based on the other day. Hoping I just get the five somewhat easily.

Also, I did a two sets of complexes with 135 on Friday. 8 reps: Squat, Military Press, Hang Clean, Deadlift, Bent Row. Then I did a few sets of x-band walks with 2 minis and a short monster around my knees.

Motivation: 4/4
Nutrition: 2/4 (F: 134g, C: 217g, P: 185g, kcal: 2,866; Too many carbs, not enough protein)
Explosiveness: 3/4

638

Squat - Cycle 1, Week 1

Squat:
Bar
10 @ 135
5 @ 225
5 @ 295
5 @ 335
7 @ 380 (PR. Last two reps weren’t pretty. Fuck it)

Front Squat:
10 @ 135
3x10 @ 185

Westside Cable Abs + Avg. Band Wood Chopper Superset:
3 x (15 @ “80” + 10 L/R)

“Prowler” Plate Push:
4x90ft. @ 90

After writing this, it doesn’t seem like much of a workout. But damn it was tough. The top set of squats was very hard and I had to dig deep for those last two reps. Rounded over a lot on the 7th rep. After the other day squatting, I’m very happy with this performance. I just wrote “PR” there because I don’t know what to consider it (ie, +2 rep PR or +20 lb. PR).

The front squats were rough too. I’m used to doing fives, so the tens were exhausting. But it’s good for me, I’m sure, to increase my work capacity.

5/3/1 is awesome so far. Not easy, but makes me feel good.

Motivation: 4/4
Nutrition: 4/4 (F: 142g, C: 66g, P: 233g, kcal: 2,482)
Explosiveness: 4/4

639

Military Press - Cycle 1, Week 1

Military Press:
Bar
10 @ 95
5 @ 135
5 @ 150
8 @ 160 (PR)(Belt and wraps)

Pull-Up (Neutral):
10, 10 (pronated), 10, 7, 8

Dips:
5x10 @ BW

This was as easy as expected. I stopped at 8 but had a couple more in me probably. My shoulders were bothering me. Pull ups were rough today too, but I’m still getting a whole lot more than a few weeks ago.

I’m happy tomorrow is an off day. I’m tired and sore.

Motivation: 4/4
Nutrition: 4/4 (F: 150g, C: 197g, P: 255g, kcal: 3,228)
Explosiveness: 4/4

640

Deadlift - Cycle 1, Week 1

Deadlift (Still Conventional):
Bar
5 @ 135
5 @ 225
5 @ 315 (Add belt)
5 @ 345
5 @ 365
7 @ 400 (Grip is shit today)

Deadlift BBB:
5x10 @ 225 (Double Overhand for Grip)

Hanging Leg Raises (Elbow Support):
5x10 (Controlled, instead of explosive, for abz)

Airdyne Bike Tabata:
4 minutes @ 10 sec. sprint, 20 sec. slow

My grip is confusing me. Very inconsistent. As a result, my form went to shit pretty quickly as I tried not to let the bar fall out of my hands. But whatever, I got a pretty decent number of reps with 400. I’ll continue to try to do double overhand when I do the BBB for deadlift. I think I will instead of GHRs, and put GHRs on squat days.

I was planning on doing at least two tabatas, but my quads were cramping up badly at the end of the first. Those are rough, but pretty fun. Will continue.

Diet Updates (Critiques welcome):

One week on 5/3/1 down, 51 to go? We’ll see. I’m getting more serious about my diet now, which has made me eat less and feel weaker. But, I’m setting it up now so that I eat my carbs before my workouts so that I have energy to lift. Especially if it’s after a low-carb day. I’ve been eating 50g carbs on non-workout days. I am keeping that the same and also cycle fat so that it’s high on rest days and low on workout days. If I go over on anything, it should be protein.

Aiming for this:
-(Moderate Carb) Squat/Deadlift- C:200g, F: 70g, P: 250g, kcal: 2,430
-(Low-Moderate Carb) Military Press- C: 100g, F: 85g, P: 250g, kcal: 2,165
-(Low Carb) (2) Off Days- C: 50g, F: 100g, P: 250g, kcal: 2,100
-(Refeed) Bench- C: 400-500g, F: <100g, P: 250g, kcal: 3,500-3,900

Daily schedule:
Su: Moderate
M: Low-Moderate
Tu: Low
W: Moderate
Th: Low
F: Refeed
Sa: Low

Edit: Changed refeed from Saturday to Friday

I’m also taking control of my supplementation, which looks like this:
AM: 3 Fish Oil, 1 Glucosamine, 2 Vit. D-3, 2 Calcium, 2 Vit. E, 1 Vit. A, 1 Vit. C, 2 Vinpocetine, 2 DMAE
Mid: 2 Fish Oil, 1 Glucosamine, 1 Multi
PM: 3 Fish Oil, 3 ZMA, 1 Vit. C

Motivation: 4/4
Nutrition: 4/4 (F: 76g, C: 171g, P: 279g, kcal: 2,507) Almost perfect. (Edited, changed a planned meal)
Explosivenss: 3/4