TCam's Log - The Road to Elite

Training Training Logs
301

WOW, that’s a an awesome lift, congrats! Lifting over six plates is a huge milestone! Well I can see that this training is certainly working for you!

Thanks for the great info by the way! I’ve been easing myself into the higher frequency and volume so far with an upper-lower body split doing bench 2x, squat 2x (once back squat once front squat), and deadlift 2x. I’m also slowly increasing the volume. I’m trying to go slow this time because in the past when I’ve tried to jump into high frequency/volume I would burn out really fast. However, so far I’m feeling good! I think I’m going to buy the Reactive Training Manual and give that a good read.

302

Iron: Thanks, man! Yeah, that sounds like a good plan. The thing about high frequency to keep in mind is to make sure you balance intensities on your main lifts versus the supplements. You’ve got the idea with the back/front squats since one will be lighter by design and shouldn’t ruin your recovery.

Intensity Phase - Week 3 - Day 4 - Yesterday
Bench Testing

Bench (Short Pause)(Wraps):
1x345 @ 7
1x375 @ 8.5
1x395 @ 9.5
1x405 @ 10 (5 lb. PR! 4 wheels mother fucker!)
0x415 (This was the closest bench miss of my life. See video)

Superset:
A1 | Band Pec Flies:
3x15 @ 2 lights

A2 | Cable Facepull:
3x15 @ “120”

A3 | Band Triceps Pushdown:
2x20, 1x30 @ 1 doubled mini

So happy with this performance! Another huge milestone conquered. If you look at the video, 405 looks tough, and it was, but it was only due to a misgroove, not weakness. I didn’t press back over my face soon enough and I almost lost it forward, but I was able to push through it. This makes me very happy because it would have been easy if I had grooved it correctly. As I said, 415 was the closest miss I’ve ever had, which I’m actually happy with. I’ve never missed a bench at lockout, so that means I’ve strengthened my off the chest weakness significantly. I’ll have that 415 real soon.

Also, I’m considering this week my deload week, since the volume has been so low. Second cycle starts Monday with a new volume phase.

405:

415 miss:

303

Beginning of Cycle 2 - Volume Phase - Week 1 - Day 1
Rep Squat / Bench

Squat (Oly Shoes / Spud Belt / Wrist Wraps):
5x315 @ 7
8x355 @ 8
8x355 @ 8
8x355 @ 8 (3x8 @ 70%)

Paused Squat (Oly Shoes / Beltless / Wrist Wraps):
5x5x315 @ 8’s

Supersets:
A1 | Military Press (Wraps):
4x6x155 @ 8’s

A2 | Lat Pulldown (Narrow Neutral):
5x8x"180"

B1 | Band Leg Curl:
12, 12, 20 @ Avg.

B2 | Step-Up w/ DB:
2x10/10 @ 65

Overall a pretty good workout for having PR’d on deadlift and bench in the last two. I think I’ve decided that I’m going to basically run a type of Cube Kingpin protocol for squats, so yes we’re kind of getting back to following the title of the log. Main squat day (today) is competition squat and paused squat. Friday will be either front squat or bottom-up SSB squat. I don’t think I’ll be incorporating the speed day though, maybe a heavy accommodating resistance day or something like that instead. Still working out the idea.

Squats went pretty well today. This was a 3x8x70%, and I’m going off 505 as my 1RM. I thought it was going to be much worse than it was honestly. My form was all over the place though, so I really need to work on that before I get to the really heavy weights, because I can’t just get around form issues by blasting through them like today.

Paused squats were good, I managed to stop around parallel for the majority of the reps without much knee pain.

Military press was tougher than usual, but I don’t think I’m recovered entirely from my benching on Saturday. Pecs were very tight today too.

edited Another note: There’s an SPF meet near me on Oct. 25 that I think I will be competing in. It’s 13 weeks away as of this past Saturday, so it sits a little weird on my 7 week plan, but I have some time to figure it out.

304

Note: See edit above. Another meet was posted by the guys that ran my last two meets and I’m going to do that one instead. Oct. 25. USPA.

Cycle 2 - Volume Phase - Week 1 - Day 2
Bench/Deadlift

Floor Press (Wraps)(TnG):
6x275 @ 7
6x315 @ 8
6x325 @ 9 (Turns out this is a 10 lb. PR)
Fatigue Drop
6x315 @ 8
6x315 @ 8
6x315 @ 8.5
e1RM: 394

JM Press w/ Chains (Wraps):
5x185+50 @ <7
3x5x185+90 @ 8

Supersets:
A1 | Sumo Block Pulls (Beltless)(Straps on Fatigue Sets):
4x405 @ 8
4x455 @ 9
Fatigue Drop
4x425 @ 8
4x425 @ 8
4x425 @ 8
4x425 @ 8.5
e1RM: 531

A2 | Paused Cable Low Row (Narrow Neutral):
4x10 @ “180”

B1 | Band Triceps Pushdown:
3x20 @ Light

B2 | Cable Curls:
15 @ “75”
2x15 @ “90”

Other than tight pecs, this went really well. It looks like my work capacity held up very nicely through my previous intensity phase. I only stopped my fatigue sets on floor press and sumo because I was using up so much time.

I substituted JM press instead of close grip because I wanted to avoid putting my pecs in a bad position. Gotta avoid injuring them again for as long as possible.

I’m still working out my programming for the next 12-13 weeks leading up to the meet, but I’m hoping it will be my best programming I’ve done. I have specificity and intensity increasing as it goes, and volume and frequency decreasing near the end, so the basics are there. That’s why I did sumo block pulls with straps today. 3 degrees of separation from the competition lift, but it can still help get me stronger.

305

Friday - Cycle 2 - Volume Phase - Week 1 - Day 3
Deadlift/Squat

Beltless Deadlift:
4x405 @ 7
4x455 @ 8
4x475 @ 9 (Beat last cycle I think)
Fatigue Drop
4x455 @ 9 (Straps)

Front Squat (Beltless):
4x5x225
9x225 (I’m terrible at this again)

Superset:
A1 | RDL (Beltless)(Straps):
3x6x315 @ 8s

A2 | KB Swing:
4x12 @ 90

A3 | Hanging Leg Raise:
4x12

This wasn’t the best, but it’s not a big deal for now. My lower back was hurting some and my hands were getting torn up, so my form was way off on deadlift. I also learned that USPA is the fed for the meet and they don’t allow velcro on belts, which means I can’t wear my Spud belt for deadlift. I’ll have to figure out how not to break my ribs with the single prong over the next 12 weeks.

I’m back to being terrible at front squats, but it was expected. I did a 5x5+, which is what the 9 rep set was for. They should come back to me pretty easily I think . Hopefully they help my squat be reasonably good.

306

Yesterday - Cycle 2 - Volume Phase - Week 1 - Day 4
Bench/Deadlift

Bench (Short Pause)(Wraps):
4x275 @ 7
4x315 @ 8
4x335 @ 8.5
4x345 @ 9 (Match PR. Was slightly easier than last time)
Fatigue Drop
4x325 @ 8
4x325 @ 8.5 (Stopped here for pecs sake)

SlingShot Bench (Wraps):
4x345 @ 7
4x365 @ 8
4x385 @ 8.5
3x405 @ 11 (Failed 4th rep. Entirely a form issue. I was hoping for x4 @ 9, which would have been a PR)

2" Deficit Deadlift (Spud Belt)(Straps):
4x405 @ 8
3x4x425 @ 8

Superset:
A1 | Horizontal Shrug (on cable low row):
3x12 @ “180”

A2 | Bottom Half Deficit Push-Ups:
3x15

A3 | Band Facepull:
3x15 @ Light Band

I’m pretty happy with this workout. My pecs and shoulders were pretty tight, but I was able to get around it and not let it be an issue. I’m very happy that 345 was easier than last time. Similar RPE but this just moved better this time.

Disappointed with how SS bench ended up, but I just lost it back over my face basically and would have had to JM press it.

My hands are not doing well with deadlift. They’re getting beat up enough to affect my form every time, so I need to figure out how to fix my callouses or something.

307

Cycle 2 - Volume Phase - Week 2 - Day 1
Heavy Squat/Bench

Beltless Squat (Oly Shoes)(5x2 @ 80%):
2x365
2x405 @ 7
2x405 @ 7
2x425 @ 7.5
2x425 @ 7.5
4x425 @ 8.5 (Beltless PR)
e1RM: 493

Paused Squat (Beltless)(Oly Shoes):
6x315 @ 7
3x6x335 @ 8s

Superset:
A1 | Banded DB Floor Press:
10 @ 75s+Light
4x10 @ 90s+Light

A2 | Lat Pulldown (Narrow Supinated):
10 @“165”
2x10 @ “180”
10 @ “165”

Leg Extension:
15 @ “100”
3x15 @ “100”+2 Mini Bands

Leg Curl:
20 @ “100” (Got 3 reps into 2nd set and both sets of hamstrings cramped up horribly)

Best squat workout I’ve had in a lot of weeks. Not sure where it came from, but it may be either the high reps last week or my sub-par deadlifts this past week allowing greater recovery for squatting. I moved to the squat rack instead of the monolift and faced away from the mirror. I’m figuring out where to look without the mirror so that I can both see my feet and not actually look down at them directly. I only shifted forward on one rep today too.

Paused squat was tough, but I was strong on these too.

I didn’t go too hard on the DB floor press, but I got some decent volume in and adding the band (behind my back) added an interesting stimulus.

Not sure what the deal was with the cramping. It was really bad. More liquids and electrolytes needed apparently.

308

Training looks awesome brother! Great job on the PR’s!

309

Thanks, Alpha! It means a lot coming from you, I’ve been following your training since I got on T-Nation.

Cycle 2 - Volume Phase - Week 2 - Day 2
Bench/Deadlift

3 ct. Paused Bench (Wraps):
5x275 @ 7
5x295 @ 8
5x315 @ 9 (PR. Think I had more in me but my pecs were super tight)
Fatigue Drop
5x295 @ 8
5x295 @ 8
5x295 @ 8 (Cut all benching here. Pecs were getting tighter and tighter)
e1RM: 376

Superset:
A1 | 2" Deficit Deadlift (Beltless):
4x365 @ 7
4x405 @ 8
4x425 @ 9
Fatigue Drop
4x405 @ 8
4x405 @ 8

A2 | Chest-Supported T-Bar Row:
4x10 @ 90

A3 | Cable Triceps Pushdown:
3x15 @ “130”

DB Hammer Curls:
3x10/10 @ 50s

This was practically a deload day for me once I decided to not do my second bench exercise. I’m trying to be as smart as possible with regards to not getting injured before the meet, so I just couldn’t do close grip today. The long paused bench felt pretty good as a movement though.

Deficit deadlifts were about the same as usual. If you noticed, I changed my deadlift slots around and I’m now doing deficits/paused work on Wednesdays and my sumo/snatch grip/block work on Saturdays. If it affects my main Friday deadlifts too much, I’ll move it back. I’m going to get some stuff to work on my hands/callouses tomorrow and hopefully it will help with all that.

310

Yesterday - Cycle 2 - Volume Phase - Week 2 - Day 3
Deadlift/Squat

Deadlift (Straps)(Single Prong Belt - First time trying this):
4x405 @ 7
4x455 @ 8
3x495 @ 9 (Felt terrible)
1x495 @ 9 (Tried again, nope)

Pin SSB Squat (Beltless/Oly Shoes):
5x235
3x5x255
7x235

Straight Leg Deadlift (Beltless/Oly Shoes):
2x8x185
3x8x225

Hypers:
2x20 @ BW+16 kg

Decline Situps:
3x10 @ BW+25 (Weight behind head)

Wasn’t happy about this obviously. I’m not sure if I should attribute it to the single prong belt or moving the deficit slot to Wednesday.

311

Cycle 2 - Volume Phase - Week 2 - Day 4
Bench/Deadlift

Bench (Short Pause)(Wraps):
4x275 @ 6
4x315 @ 7
4x335 @ 8
4x355 @ 9 (10 lb. PR!)(Video)
Fatigue Drop
4x335 @ 8.5
e1RM: 412

Chain Bench (Short Pause)(Wraps)(Medium Grip):
4x225+90 @ 7
3x4x265+90 @ 9

Sumo Deadlift (Single Prong):
2x4x405 @ 7
4x455 @ 8
1x495 (Not bad with single prong)
2x1x495 (Switched to conventional to feel out the belt again. Singles feel okay)

Bent BB Front Raise (for traps/shoulders):
4x12 @ 45

Weighted Plank:
3x0:30 @ 100

Happy with how benching went. 355 for a 4 at a 9 is a really big PR even if it’s only 10 lbs. Pecs felt good throughout.

Deadlift is going to be a work in progress while I figure out using the single prong belt, especially because I can’t figure out which belt hole to use. 3rd is too loose, 4th is too tight. For now I may have to keep working mostly with the Spud belt to get the actual work in.

355x4 @ 9:

312

Cycle 2 - Volume Phase - Week 3 - Day 1
Volume Squat/Bench

Beltless Squat (4x6 @ 75%):
6x315 @ 6
6x375 @ 7 (75%)
6x385 @ 8
6x395 @ 8
6x405 @ 8.5 (Beltless PR. Video)

Paused Squat (Beltless)(6x4):
4x315 @ 7
4x335 @ 7
4x345 @ 8
4x355 @ 9
4x355 @ 9
4x355 @ 9 (Beltless PR)

Supersets:
A1 | Seated Military Press (Wraps/Cuffs):
6x135
6x155
4x6x175 @ 9s (PR)

A2 | Lat Pulldown (Fat Bar/Narrow Pronated):
8x180
8x195
8x210
8x225 (Stack)

B1 | Leg Press:
2x20 @ 4 pps

B2 | Leg Curl:
2x15 @ 100

Really happy with my performance tonight. Way overshot my goal for the main sets and ended up where I was supposed to do doubles last week for my heavy day. I had 405 for 6 in my head all day so I was pretty sure I’d shoot for that, but wasn’t thinking I’d do it beltless. My belted PR is 405x8, so I think I could have matched that if not for the preceding sets.

Paused squats were pretty rough, but still PR’d on beltless volume there for sure. Actually all the squat sets listed above come out to almost 20,000 lbs of volume, so that’s pretty great.

I like seated military press so much more than standing. I don’t go all the way down to my chest or fully lock it out in order to really hit my shoulders like the standing MP just does not allow. My standing PR is 185x6 and I just pretty much easily did 4 sets just 10 lbs. below that and will get more direct carry over to bench probably this way.

405x6:

313

Yesterday - Volume - Week 3 - Day 2
Pec strain

Floor Press:
4x275
4x295
4x315
2x335 (On the way down on the 3rd rep, my pec strained again)

Snatch Grip Deadlift (Straps, Beltless):
Worked up to an easy 4x405, but this was agitating the pec. Left for the day.

Just over 10 weeks out and I strain my pec again. I’m really pissed about it, but I’m just going to take a couple weeks of overhead work for my strength stuff, and work on getting blood flow to the pec and use lot of recovery techniques. Hopefully I’ll be good to go and I can make it to the meet completely healthy for once.

314

Yesterday - Cycle 2 - Volume - Week 3 - Day 3
Deadlift/Squat

Deadlift (Spud Belt):
4x405 @ 6
4x455 @ 8
4x495 @ 9
Fatigue Drop - Add Straps
4x475 @ 9

Front Squat (Beltless):
5x225
2x5x245
2x5x255
8x245

RDL (Beltless/Straps):
6x315
6x365
12x315 (PR)

Had to get out of the gym quickly, so that’s why I did the rep out set of RDL. This workout went decently well for not having any momentum on deadlift over the past couple weeks. 495 was my previous PR and I had just beaten it last cycle with 515, so I’m not way off.

Front squats are getting better, but I’m still awful at them, so it’s definitely something that should help my squat as I get stronger.

315

Cycle 2 - End of Volume Phase - Week 3 - Day 4
Bench/Deadlift

Seated Military Press (Wraps):
4x155 @ 6
4x175 @ 7
4x185 @ 8
4x205 @ 9.5
Fatigue Drop
4x185 @ 7
8x185 @ 9.5 (Failed 9th, spotter assisted)(PR)

The rest of the workout was a mess of supersets, some things were finished concurrent to others, some weren’t. Just didn’t structure it in a certain way.

Paused Deadlift (Beltless/Straps):
5x365 @ 7
5x405 @ 9
Fatigue Drop
5x385 @ 8
5x385 @ 8.5
5x385 @ 9

SlingShot Push-Ups:
2x20
1x40

EZ Bar Skullcrushers:
10x75
3x12x75

Chest-Supported DB Row:
3x10 @ 100s

DB Reverse Flies:
3x12 @ 45s

Band Flies:
3x30 @ 1 mini per hand

Basically the goal was to avoid using my pecs but get some heavy work in on the shoulders and triceps. Seated military press allows me to use more weight than standing, so that was the obvious choice. They went really well and I don’t have anything to complain about.

Paused deadlift were pretty tough, but I’m happy with those too. They added a good amount of volume to my weekly DL volume, since I didn’t get much on Wednesday.

The rest of the workout was trying to hit my triceps and back basically. The SS push-ups were to feel out my pecs and the flies were to pump blood into them. They felt good during those movements, but I’m still taking it very slowly and not pressing horizontally until the week after next.

316

Cycle 2 - Beginning Intensity Phase - Week 1 - Day 1
Squat

Beltless Squat (2x2x90%, 3x2x85%):
2x405
2x435
2x455 @ 8.5 (Beltless PR)(Video)
2x455 @ 9
2x430 @ 8
2x430 @ 8.5
2x430 @ 8.5
e1RM: 496

Supersets:
A1 | Paused Squat (Pause on concentric above parallel)(Beltless):
5x5x315

A2 | Band Lat Pulldown:
3x10 @ 1 Doubled Avg (Wide Pronated)
2x20 @ 1 Doubled Avg (Narrow Supinated)

B1 | Leg Press:
2x20 @ 4pps

B2 | Leg Curl:
3x15 @ “100”

As you can see, this was solely a squat workout, no benching or pressing to speak of. I figured I wouldn’t try to overhead press at a super high frequency just to replace bench, as that could be dangerous since I’m not used to it. This was the first time in months not doing two main lift variations in one workout, so I took my time with the squats and made sure they were as perfect as I could make them.

I’m really happy with all of my squatting today. The 455 sets were a forgone conclusion, I was never not going to get those after looking forward to it all week. Everything from that first set on was a volume PR for beltless as well.

Pausing on the concentric is really hard. If I need to explain further: Squat into the hole as normal and come up to just above parallel, and pause there…then complete the movement. So you’re not pausing at your deepest point, but more so at the actual weakest point for most deep squatters, which is right after the momentum from the bounce out of the hole goes away.

317

Cycle 2 - Intensity - Week 1 - Day 2
“Bench”/Deadlift

Strict Log Press (Wraps):
5x6xLog+66 (Not sure how much the log weighs. Maybe 55-75 lbs)

2" Block Pulls w/ Chains (Beltless/Straps):
4x365+40 @ 7
4x405+40 @ 8
4x435+40 @ 8.5
4x455+40 @ 9 (PR as far as I know)
Fatigue Drop
4x410+40 @ 8 (Stopped here to save myself for DL on Friday)
e1RM: 531+40

SlingShot Dips:
4x15 @ BW

Band Flies:
4x15 @ 1 mini per hand

Bent Over DB Rear Flies:
3x12 @ 45s

Incline Push-Ups:
3x24 @ BW

BB Curl:
3x20 @ 45

I’m pretty pleased with how today went for me. The log press was awkward and difficult, but I think this was my second time to ever do it. The position and grip are hard on the shoulders and elbows. I’m not sure how the strongmen deal with that. I guess they’re just used to the movement and I’m not. But anyway, I got some decent volume in I guess.

Block pulls went better than they have in a long time. Since I can remember, they’ve been my shitty position on deadlift, so I’m happy to see that they are getting better. Hopefully it translates to my competition pull. I have doubles on Friday at a new gym we’re trying out. It’s actually a Crossfit gym, but they have powerlifting equipment too. So we may switch over there depending on several things.

The rest of the accessories went well and I had zero pec pain. Still going to keep it recovering with contrast showers and such, and then hopefully get back to pressing by next Wednesday.

318

Friday - Cycle 2 - Intensity - Week 1 - Day 3
Deadlift/Squat

Deadlift (Spud Belt):
2x405
2x455
2x495 @ 8
2x525 @ 8.5
2x535 @ 9 (RPE PR)
No Fatigue Drop

Front Squat (Spud Belt):
4x3x275
5x275

Stiff Leg Deadlift:
4x6x275

Did this at the Crossfit gym. It was alright, there’s no cable stations or anything, so I’m not sure if we’re actually switching over there, as that is always useful. But there’s always substitutions for everything. I used a Westside Texas deadlift bar which was whippy as fuck. It made the pulls feel very weird and I learned that I need to be closer to a bar like that before pulling.

Front squats were tough, but I’m still getting better at them. I was scheduled for SSB squat, but they don’t have one of those.

I’ll add the video of the 2x535 later.

Edit: Video - You can see how the bar affected my setup clearly. I’m rounded over too much, even for me.

319

Saturday - Cycle 2 - Intensity - Week 1 - Day 4 - 9 Weeks Out
“Bench”/Deadlift

Military Press:
3x155
3x175 @ 8
3x195 @ 9
Fatigue Drop
3x175 @ 8
3x175 @ 8
8x175 @ 9.5 (PR!)

Bench:
20x95
20x105 (Just did this to feel it out as my girlfriend warmed up)

1" Deficit Trap Bar Deadlift:
Up to 5x405 (At this point I was feeling a ton of fatigue and decided I was doing more harm than good with these)

Doubled Overhand Shrugs:
4x10 @ 315

Band Flies:
3x30 @ 1 mini per hand

Band Pushdown:
3x20 @ 1 doubled light

Didn’t really get much volume in here, but I can feel my need for rest, so that’s what I’ve been doing since this workout ended. I’m happy with the military press PR though. Closest PR to that weight is 185x6 which was done a long time ago when I was doing 5/3/1.

I’ll be lifting Monday through Thursday this week since I’m going out of town for the weekend on Friday. It’ll be interesting.

320

Cycle 2 - Intensity - Week 2 - Day 1
Rep Squat/Bench

Squat (Spud Belt)(4x4 @ 80%):
4x365
3x4x405
9x405 @ 9.5 (1 rep PR!)

Paused Squat (Beltless)(4x6):
6x315
2x6x335
6x315

Smith-Machine Incline Bench:
15x50
15x100
2x10x150

Lat Pulldown (Wide Pronated):
5x10 @ “165”

Decline Deficit Push-Ups:
2x15

GHR:
3x12

Side Plank:
3/3 @ :30

My knees were aching during the warm-ups, so I decided to throw on the belt on the second set of 405. It helps distribute the weight off the knees and into the belt/core, as far as I can imagine. Squats went significantly better after that. The set of 9 felt like death, but I’m really happy with it. I think I could have gotten 10, but it would have been really ugly.

Hip was locking up a bit on the second set at 335 on paused squat, so I went back down to 315 and it was okay.

Wasn’t really sure what I wanted to do for bench. The smith-machine felt pretty shitty though, so that’s why I just did the push-ups, which felt better. I think my pec needs another week to heal to be honest. It would be especially pushing it since I’m lifting 4 times in a row this week. So I’m going to keep doing push-ups, band flies, and stretches instead.