TCam's Log - Get Strong(er)

Training Training Logs
701

DE Upper - Cycle 1, Week 3 - Yesterday

Speed Bench:
Bar
5 @ 135
3 @ 225
7x3 @ 265 (Wraps)

Pull-Up (Neutral. Superset with bench):
10x5

Military Press (5/3/1)
Bar
5 @ 95
5 @ 115
3 @ 135 (Add wraps)
1 @ 155
2 @ 195

Band Pull-Apart:
4x25 (2 sets normal w/ 2 bands, 2 sets supinated external rotation w/ 1 band)

My right elbow was aching a bit during the speed bench and pull-ups. Hopefully it was just a one time thing, otherwise I’ll have to reconsider the idea that banded speed bench causes it and consider that maybe it’s just the heavier speed bench in general. But the weight moved pretty quickly regardless.

Military press felt pretty good. The last set wasn’t very fast from the get-go, but it’s okay.

Skipped curls because of the elbow.

Motivation: 4/4
Nutrition: 2/4 (Need to eat more)
Explosiveness: 4/4

702

DE Lower - Cycle 1, Week 3

Banded Speed Squats (1 Avg/Side):
Bar
5 @ 135
5 @ 135+Bands
3 @ 225+Bands
7x3 @ 265+Bands (Belt)

Deadlift 5/3/1 (Superset with squats):
5 @ 135
5 @ 225
3 @ 275 (Add Belt)
3 @ 315 (Switch to sumo)
1 @ 365
1 @ 405
1 @ 455
2 @ 475

Cable Abs:
3x10 @ “120”

Everything went pretty well today. Squats were decently fast other than a few reps. My form broke down on some reps though. I need to focus on control/slowing down on the eccentric, I think. On my third set of squats, my left knee felt horrible. I adjusted the bands and felt better, so maybe it was just unequal distribution. Hopefully.

Deadlift felt decent, but my back was rounding more than usual, so I decided to just get to the top set instead of trying for a PR. The two reps at 475 weren’t too bad.

I skipped hip thrusts again. Squat and deadlift take a lot out of me. I need to switch the hip thrusts to ME lower and move GHR or something else to DE lower.

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

703

Sandbags

I was sitting around my house doing nothing today. I tried to figure out what I should do that didn’t involve staring at the computer. I thought to myself, “What do I enjoy doing?..Train, mostly.” So that’s what I did. I didn’t worry about how it was going to affect my workout tomorrow, because fuck it. If I’m not going to enjoy doing this, why am I doing it?

So, I went out with my sandbags and fucked around for about an hour and a half. I haven’t used them in forever. I have 100 lb. one and a 50 lb. one. I also took my bands and “suspension straps” (http://www.amazon.com/Above-All-Forearm-Forklift-Lifting/dp/B00005TPUZ).

I don’t remember exactly what I did but it included:
Two 100 yard runs w/ 100 lbs
Four 50 yard drags w/ 100 lbs
Two 50 yard drags w/ 150 lbs
2x15 Avg. Band TKEs
2x10 Avg. Band Stomp TKEs
Some Pull-ups
Some Inverted rows
Some Average band abs
Some Overhead pressing

Most of the drags were in reverse. They killed my quads, but it felt good after squats yesterday.

I’ll definitely keep doing these workouts just based on how good it felt to train outside. Probably Saturday, in fact.

704

Upper Deload - Saturday

Banded Speed Bench (“Bands 1” = 1 Doubled Mini Per Side; “Bands 2” = 1 Doubled Mini and 1 Short Monster Per Side):
Bar
2x5 @ Bar+Bands 1
3x5 @ Bar+Bands 2
3x3 @ 135+Bands 1

Suspension Inverted Row:
3x10

Suspension Facepull/External Rotation:
3x15

One-Arm Triceps Extension w/ 2 Mini Bands:
20, 20, 15 L/R

Elbow felt fine with the banded bench. Even with the “Bands 2” set-up, which was about 245 at the top with just the bar. So, I’ll probably try keeping the bar weight lighter and adding bands back into the mix.

Sandbags - Sunday

Messed around for a bit for a warm-up, then did these supersets as a workout:

~60 yard run w/ 100 lbs, 5 pull-ups, 10 push-ups, 60 yard drag w/ 100 lbs.

~120 yard run w/ 100 lbs, 5 pull-ups, 10 push-ups, 60 yard drag w/ 100 lbs.

~180 yard run w/ 100 lbs, 5 pull-ups, 10 push-ups, 60 yard drag w/ 100 lbs.

705

ME Lower - Cycle 2, Week 1 (Skipped half of the deload)

Squat:
Bar
2x5 @ 135
5 @ 225
3 @ 275 (Add belt)
3 @ 315
3 @ 365
3 @ 405
3 @ 435 (+10 lbs/+1 rep PR! Goal achieved. Basically 2 squats and 1 good morning)

RDL:
10 @ 225
2x10 @ 315 (Straps. Belt)

~1.5" Deficit Deadlift (Conv):
2x5 @ 315

Natural GHR:
2x5
1x2 (Fail. Hamstrings are fatigued)

Sled Drags:
4x50 yards w/ 135 (2 sets backward, 2 sets forward)

Avg. Band Rotational Abs:
2x10 L/R

Avg. Band TKE:
2x10 L/R

My back is killing me right now. Not injured or anything, just tired as hell. That top set of squat was crazy. My legs basically gave up on me and let my back do the work. I wasn’t going to give up on it though. But I’m not joking when I say the third rep was essentially a good morning. I didn’t even realize that was a PR attempt at the time. Maybe I would have psyched myself up a bit more knowing that. haha

Other than that, my form was really good according to my friend.

I haven’t done RDLs in years I think. My back was rounding on the way up, but I was probably going too low, as the plates hit the floor a few times. But that’s why I switched to deficit pulls. I don’t think I’ve done those seriously before, but I think they may take a part in my schedule shortly. Felt good.

GHR was pathetic. I haven’t had the chance to do them recently, so maybe they’re like pull-ups in that I need to do them weekly to maintain them.

Motivation: 4/4
Nutrition: 3/4 (Need moar, as usual)
Explosiveness: 4/4

706

DE Upper - Cycle 2, Week 1 - Thursday

Elbow was aching going into this workout

Banded Speed Bench (1 Doubled Mini Per Side):
Bar
Bar+Bands
9x3 @ 135+Bands

Pull-Ups (Neutral. Superset with bench):
10x6 (PR)

Military Press (5/3/1):
Bar
5 @ 95
5 @ 115
5 @ 135
5 @ 155 (Added belt, I think it may hinder me though. Took it off)
5 @ 180 (Wraps, no belt. Much better)

2 Mini Band Triceps Extension (For Elbows):
Probably 60-70 reps per arm

I was happy with my performance today, but my right elbow was hurting going in and it just got worse. I feel fine now (Saturday), so I’m not too worried. I’ll just be focusing a lot on recovering the elbow and trying to warm-up better.

707

DE Lower - Cycle 2, Week 1

This workout was pretty shitty. I went to my girlfriend’s gym, which is decent other than the squat racks. They were pretty much useless. I’m not going to bother writing out what I did today because I doubt I got any training effect out of most of it. I did a few sets of speed box squat then tried to deadlift but my back was sore as hell. I got up to 405 for a couple slow singles and decided it wasn’t worth it. I did a 5x5 of box jumps from sitting and a few sets of battling ropes for 30 seconds at a time. The box jumps felt really good though. So there’s that.

I very much need to start doing some extensive recovery work since my elbows, knees, and back are always hurting during workouts and my back is always tight. Hopefully I can start focusing on that this week.

708

Looking pretty good man…I think I’m gonna take a page out of your book and implement the 5/3/1 for my main lifts.
I do think recovery work would help you a lot. Even if it is just 100 reps total of some light ass weight, it will help your joints and connective tissues. You might also consider spending a couple cycles with different main lifts to give your body a little rest. I know when I’m doing a lot of back squats, my elbows hate me. Just a thought…

709

Mason: Thanks man. I probably should switch it up and maybe do some front squatting. I don’t think it’s the squat that is hurting my elbows, but the speed bench. I think that I’ll be keeping the weights lower on those. As soon as I hit around 275, they start hurting. Surprisingly, I haven’t had a shoulder issue in a long time, probably because of high-rep band pull-aparts. So I’ll definitely start doing some high rep elbow work too.

Also, I’m only doing 5/3/1 for military press and deadlift. Otherwise I’m doing my own 3/2/1 thing.

ME Upper - Cycle 2, Week 1

Went to the YMCA in Hoover today

Board Bench Press:
Bar
10 @ 135
5 @ 225
5 @ 275
3 @ 315 (1-Board)
3 @ 345 (1-Board)
1 @ 345 (2-Board. I’ve never used this before, I was basically blind because of how I had the boards set-up, so it threw me off)
10 @ 275

T-Bar Row (This one had plate loading in front of, and behind, the user):
10 @ 2p
10 @ 3p
8 @ 5p (3p front/2p back)
8 @ 7p (3p front/4p back)
5 @ 7p

JM Press:
8 @ 135
2x8 @ 185
6 @ 185 (Triceps fatigued to hell. First time I’ve really felt them during this lift)

Lat Pulldown:
12 @ “150”
2x8 @ “165”
6 @ “150”

Interesting day. Better than most days when I walk into a completely new gym. The 1-board top set was decently easy, but I was unsure of how heavy to go. I’ll push myself more next week when I hopefully have both a spotter and a board-holder. I’m basically just experimenting with the board pressing. 2-board felt terrible, but I’ll try it again definitely.

My elbows felt completely fine today. I massaged them a good bit last night, I’m not sure if it actually did anything. Either way it felt good.

My biceps are getting tired way too quickly on my pulldowns. The first few sets feel amazing on my lats, but then my biceps start fatiguing and not working. It’s hindering my back development, I’m sure. High rep work will be on its way soon.

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

710

I have a 3-board if you ever want to borrow it. 3-board is my favorite because you can use supermaximal loads and get much more comfortable with weights you cant really hit yet, making progression easier.

711

Edit - Achilles: Yeah, I may want to try it out. I think the 1 and 2 board put my around my sticking point, so I’m weaker. 3-board may help me get some weight in my hands. What is your lifting schedule by the way?

ME Lower - Cycle 2, Week 2

Squat (Tried some wide stance until my hips were too weak for it):
Bar
2x5 @ 135
2x5 @ 225
3 @ 275 (Add belt)
3 @ 315
2 @ 365
1 @ 365 (Normal stance)
1 @ 405
1 @ 435 (Super slow. Stopped here)

Pin Squat:
5 @ 225
3 @ 315 (Meh. Hip locking up)

2" Deficit Deadlift:
5 @ 135
5 @ 225
5 @ 315 (Fuck it)

HS Leg Extension (Slow eccentric):
10 @ “130”
10 @ “150”
3x10 @ “170” (Stack)

Mother fucking squats. I gotta figure this out because my motivation to care about squatting is slipping. My wide stance squats were decently fast, but my hips aren’t nearly strong enough to go max effort with it. I’m pretty sure the problem is that my glutes and hamstrings don’t work well together when the knee is flexed and beginning to go into extension. Also, I think I need to start overloading by using reverse bands.

I may be taking deadlift out of this day too. Once a week should be enough.

The leg extensions felt really good for having not done them for a few years.

On another note, my triceps and pecs are sore as hell from yesterday. Elbows are completely fine. Apparently board pressing and doing JM pressing correctly works.

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

712

Wide squat takes time to get used to but its by far my favorite style now.

Right now my schedule is based off of my Smolov cycle:

So I squat Tuesday Thursday and Sunday.
My DL day is usually Friday or Saturday.
And then I have a heavy bench day and a lighter bench day later in the week. The bench fluctuates sometimes I throw it in before the squats.

I hit bi’s on my DL day and tri’s on my chest days.

I have to lift either before 10 or after 2, so usually it will be after 2

713

I hit my heaviest squat with my normal stance, so I’m inclined to stick with it. But if it doesn’t start going up soon, I may switch over to wide.

Dude, Smolov looks horrible. I doubt my knees could take it. I’ve considered it though.

I’m having to lift around 6pm every day I lift other than Saturday since my class and work schedule doesn’t allow anything but that, unless I do 9am workouts, which wouldn’t make me happy.

714

Yeah I will be doing later workouts versus early. Smolov is intense but fun. It brought my squat up to 620 during the 4 week base-meso and im on the 4 week intensive phase now so plan to be just under 650.

Your knees, hips, lower back, and traps get fucked but they adapt quickly after the first week.

I like volume styles though. After this smolov cycle ill just be doing Sheiko until my comp in October. Im doing one late July but just for fun so not really editing any training to ready for it.

*Edit: let me know if you ever want to get a lift in, I could use a trust worthy spotter, most kids at the rec are whack and my usual lifting partner is gone for summer.

715

How much did you squat before you started? 620 is badass.

Where are your July and October meets?

Yeah, man. I’ll definitely lift with you whenever. Are you on facebook?

716

Yeah ill PM you ze name.

My July meet is Buford, Georgia. Road tripping it there the Thursday or friday before. My October one is back in my home state of Florida. Alabama does not hold a lot of meets from what I can tell and I want to start competing already.

My entered 1rm for the program was 585. The base-meso is brutal, youre squatting heavy loads 4 x a week for lots of volume. Definitely makes you more comfortable with the motion.

717

Added you, man.

Yeah, I feel you on the Alabama thing. They held one here a couple of months ago though. I should have gone. They’ll have it again next year though, I’m sure.

I think being comfortable with the squat motion is one of my biggest hindrances. I lack confidence in that lift like nothing else. I may look into smolov just to see what happens.

718

Yeah I was going to do it but broke my hand late December, It completely hindered lifting for a while so I took all spring to bounce back.

I get you on being comfortable. I feel 10x stronger knowing i have a good spot after seeing so many mishap videos. Tuesdays squat sesh was rough because a random was spotting me and I knew If i failed a rep he was no help being 6 feet away.

Smolovs high volume really helps. Most people just for the base-meso which is technically only 3 weeks of squatting (4 x each week) Unfortunately I find myself wrapping my knees more and more in order to keep a comfortable state.

Let me know if you are ever interested in it, I have a sick excel sheet that does all the calculations and explains the program. Same for Sheiko and a couple different bench cycle programs.

719

A good spot is priceless. I got 435x3 the week before with a spot but only 435x1 the next week. Too many things to think about instead of just squatting.

I actually just downloaded a spreadsheet and it’s probably the same one. I may be able to do the base meso-cycle, but I doubt I could continue with it after that.

Are you lifting tomorrow (Saturday)? I just have speed squats and deadlift, but it’d be cool to lift with you/ give you a spot if you need one. I’ll message you on Facebook too.

DE Upper - Cycle 2, Week 2 (Yesterday)

Banded Speed Bench (1 Short Monster Mini per Side):
Bar
Bar+Bands
9x3 @ 135+Bands

Pull-Ups (Pronated, Superset with bench):
9x6 (Forgot to do the 10th when I switched to MP)

Military Press (5/3/1):
Bar
5 @ 95
5 @ 115
3 @ 135
3 @ 165 (Add Wraps)
3 @ 190 (Failed the first rep, but went for it anyway and got 3. Read below)

Cybex Neutral Grip Row:
3x10 @ “160”

2-Mini Band Pull-Apart:
1x50

Oh it felt so good to just enjoy a workout finally. Very good workout. My elbows felt fine again using this low bar weight speed benching. The short monster minis together probably added about 150-160 lbs. at the top and maybe 50-70 lbs. at the bottom. I feel really explosive using this method, so I’ll continue it and probably do it for speed squat as well.

Military press: This was weird. All of the warm up sets felt good. I got to the top set and took 190 out of the rack. I pressed it, but it only got up to just above eye level. I dropped it back down, confused. I decided quickly that I rarely fail there, so I must have just not been tight enough or something like that. So I tried again without reracking and got 3 and failed on the fourth. I’m happy with that, considering the 3 I did get weren’t very hard.

Pull-ups felt good. I don’t have access to a neutral grip bar (other than one that is way too widely spaced) so I just did pronated. I didn’t have a problem with them.

Focused on feeling the neutral grip rows on the Cybex machine. Explosive concentric, controlled eccentric. Feels good, man.

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

720

Good lifting, excited to start utilizing my bands more with some of the stuff you showed.