TCam's Log - The Road to Elite

Training Training Logs
81

Start of Cycle 3. Week 1. Heavy Squat

Reverse Band Squat (1 Avg per side):
Bar
2x5 @ 135
5 @ 225
3 @ 225
3 @ 275
3 @ 315
3 @ 365
3 @ 405
3 @ 405-Bands
3 @ 455-Bands (Add Spud Belt)
3 @ 495-Bands
3 @ 525-Bands (10 lb. PR!)

Good Mornings:
8 @ 135
5x5 @ 225 (I’m terrible at these, so this was decent for me)

DB Walking Lunges:
3x10/10 @ 50s

Band Ab Pulldown:
3x20 @ 2 Avg.

This PR was entirely mind over matter. My thoracic extensors were not okay with this at all so I had a very difficult time keeping my back straight. My hips were also pretty shifty near the bottom of some of the reps. Nonetheless, I got the lift and I knew I’d be able to when I hit the first rep without an issue.

I think I’m going to work pretty hard on the good mornings during this cycle. Near the bottom of the movement, I start folding over. If I can get that to stop, I think it’s going to help a lot with the thoracic extensors isometric strength during squats and pulls.

Motivation: 4/4
Nutrition: 3/4 (Quality high. Quantity medium)
Explosiveness: 3/4
Discipline: 4/4

82

Wave 1. Week 1. “Explosive” Bench
Note: Still not going to be barbell benching much for a few more weeks. Especially speed work.

DB Bench:
2x20 @ 45s
15 @ 75s
5x10 @ 90s

Superset:
A1 | Military Press:
Bar
5 @ 95
5x5 @ 135
15 @ 135 (PR)

A2 | Pendlay Row:
10 @ 135
4x10 @ 225 (As strict as possible)

Superset:
A1 | JM Press:
4x10 @ 135

A2 | Bent Over Rev Fly (Single Arm):
4x10/10 @ 20 (Pinched two 10 lb. plates together for this for grip work)

This was a solid workout. I’m not feeling any pec pain, but I’m still waiting for a few weeks and build up on the DB work to make sure. The military press didn’t feel great until the 5th set, so I decided to go to failure on the 6th. I barely locked out the 15th rep when my quads (VMO) and thoracic externsors started seizing. Clearly still DOMsing from the squats on Tuesday.

Next workout is rep deadlift, which means 5+ at something. Did 405 last cycle for 10. I’m thinking about doing 455 since I got 8 on my 3+ week. But it depends on how I’m feeling. It’ll be somewhere in that range though.

Motivation: 4/4
Nutrition: 3/4 (Quality high. Quantity medium)
Explosiveness: 4/4
Discipline: 4/4

83

Saturday. Wave 1. Week 1. Rep Deadlift (5+)

Deadlift:
Bar
2x5 @ 135
2x5 @ 225
5 @ 315
5 @ 365 (Add Spud belt)
5 @ 405
8 @ 455 (Match PR)

Pause Squats (2-3 ct):
4 @ 135
5x4 @ 225 (Left knee felt awful)

BB Hip Thrust:
3x20 @ 135 (Short mini band around knees)

Abs - Toes to Bar:
2x20
Band Ab Pulldown:
2x20 @ 2 Avg

I worked at my on-my-feet all day job before this workout. I hadn’t worked there in a month or so, so I was used to it. I don’t think my back or knee(s) were prepared for this at all. I really need to start doing mobility the night before a workout, because I really don’t have time to do it right before the workout.

I?m happy with the match PR on deadlift. Last time I did 455x8 I said that it was the biggest deadlift PR I’ve ever done, so I’m happy with the fact that I got it even while feeling shitty. That being said, I should have just done 6, because 7-8 were not pretty.

My knees aren’t tracking right during the squats. They aren’t going in, but they just aren’t moving outward. I think it’s just my glutes causing that, so I’m trying to fix it. My knee pain is basically the VMO and the top of my patella.

Sunday. Wave 1. Week 1. Body Day

Floor Press:
Bar
2x10 @ 135
3x5, 3x6, and 4x7 @ 225 (Yup. No pain here. Just shoulder tightness on the right side)

Meadow?s Row:
10/10 @ 50
10/10 @ 75
10/10 @ 100 (Add straps)
4x10/10 @ 125

JM Press:
4x10 @ 135

Superset:
A1 | Rev Fly:
4x12 @ 20s (Pinching two 10’s per hand)

A2 | BB Rev Curl:
2x20 @ Bar

I wasn’t really planning on the volume I did on the floor press. I was thinking maybe a 10x5, but I accidentally did 6 on the fourth set, so I decided to do what I did and got more work in that way. None of those reps were remotely difficult. I stayed tight and everything. Still a little hesitant to explode from the bottom though.

Overall this workout made me feel good physically. I was feeling incredibly shitty after deadlifts, but I think I just needed to move around.

84

Wave 1. Week 2. Explosive Squat

Speed Squat:
Bar
2x5 @ 135
2x5 @ 225
10x2 @ 275

Good Mornings:
2x8 @ 135
4x8 @ 225 (Very strict. Form held up well)

Cable Pull-Through:
10 @ 125
10 @ 170
10 @ 185
10 @ 200 (Stack)

Natural Hamstring Curl (Varying amount of push off the bottom):
4x5 (Strength curve is ridiculous on this. No coming back after failing)

DB Side Bend:
3x20/20 @ 75

I spent over an hour last night and another 45 minutes pre-workout doing mobility work and warm up stuff respectively. I think my right hip is causing a lot of issues down the line (knees not tracking right, left knee pain, right ankle pain) so I want to see if I can get the right side as mobile as the left.

Anyway, I was able to push my knees out pretty well today and that helped the knee pain go away during most of the sets, but it was still pretty achy. The squats basically got faster until about set 7 or 8, where it leveled off. The rest of my form felt good too.

I’m proud of how well the good mornings went. Last week I had a some what difficult time with the isometric part of the movement at the extensors, but I didn’t have that issue at all today. I was able to arch really hard and stay that way for every set. Plus I added 3 reps per set and 7 reps total to the work sets. I’ll pyramid next time and see where my form breaks down to see what I need to beat.

Motivation: 4/4
Nutrition: 3/4 (Quality High, Quantity Medium)
Explosiveness: 4/4
Discipline: 4/4

85

Wave 1. Week 2. Rep Bench

Bench:
Bar
2x10 @ 135
3x5, 3x6, and 4x7 @ 225 (Same thing I did on Sunday for floor press. No pain)

In between some sets: 5x20 Mini band pull-aparts

Superset:
A1 | Seated Overhead Pin Press (Start at mouth level):
Bar
5 @ 95
4x8 @ 135

A2 | Pull-Ups (Neutral):
6x8

Cable Triceps Pushdown (V-Handle):
4x10 @ “95”

I had no pec pain where I strained my pecs…but my sternum area is sore as all hell for some reason. I guess it’s the origin of my pecs is causing it, but I don’t know what I did. I can’t massage where the pain is though, I just feel like I got punched really hard square in the chest. I feel like it has to be because I move a bunch of brush yesterday for about an hour and I was dragging heavy stuff with a rope.

Anyway, that soreness was pretty prevalent while I was benching, so it was hard to gauge how explosive I could be. But all of the reps were relatively easy. Still gonna be a few weeks before I allow anything heavy, despite how bad I want to.

Seated pin press felt really good and so did pull-ups. Whenever I am doing well on pull-ups, I make sure I get some decent volume in, like today. I need to get back to pronated grip though.

Motivation: 3/4
Nutrition: 2/4 (Quality medium, Quantity medium)
Explosiveness: 3/4
Discipline: 4/4

86

Yesterday. Wave 1. Week 2. Heavy Deadlift

~2" Deficit Deadlift:
Bar
2x5 @ 135
2x5 @ 225
2x3 @ 315
3 @ 365
3 @ 405 (Add Spud belt)
3 @ 455
3 @ 495 (PR. Did 8x1 during last deload. PR from floor is 4x495)

Pause Squat (2-3 count):
5 @ 135
4 @ 225
8x4 @ 275

BB Hip Thrust:
10 @ 135
4x10 @ 225

Cable Abs - Wood Chopper:
10/10 @ “95”
10/10 @ “125”
10/10 @ “95”

My goal was the triple at 495, so I’m happy I got that. It probably wasn’t very pretty, but I wasn’t near failing at any point. When I put the bar down after the second rep, the weight bounced to the right several inches, so I was pulling off center during the third rep.

Pause squats felt pretty good during the workout. Some knee pain (left side still) but it wasn’t terrible. But this morning, it’s hurting a significant amount. As usual with injuries, I’m not really sure what is going to fix it. I’m just going to try everything I know.

Motivation: 4/4
Nutrition: 3/4 (Quality medium, quantity high)
Explosiveness: 4/4
Discipline: 4/4

87

Wave 1. Week 2. Body Day

Military Press:
Bar
10 @ 95
5 @ 135
3 @ 165
3 @ 185 (Add wraps)
2 @ 205
1 @ 225 (Match PR)
0 @ 235 (Form was off. I wasn’t tight enough)

Superset:
A1 | Incline Bench:
Bar
10 @ 95
5x10 @ 135 (No pec pain)

A2 | Chest Supported DB Row:
10 @ 50s
10 @ 75s
5x10 @ 100s

Superset:
A1 | EZ Bar Curls (Strict. Back against wall):
3x10 @ Bar+50

A2 | Sling-Shot Push-Ups:
3x25

Weighted Planks:
3x1:00 @ BW+45

Not much to report for this. Military press felt pretty good until 205, so I’m not surprised I missed 235, just wanted to go for it. I’m happy about how good incline bench felt. I thought I would at least feel my pec(s) pulling a little bit at that angle. I’ve pretty much decided I’m not getting back into anything heavy until I get to the new gym around Sept 15. Even then I’ll just start building back up slowly.

Weight planks are literally Hitler, by the way. It completely changes the exercise to have extra weight on your ass. I’ve never really been able to feel my abs doing anything during planks, until today.

Motivation: 3/4
Nutrition: 3/4 (Quality high, quantity medium)
Explosiveness: 4/4
Discipline: 4/4

88

Wave 1. Week 3. Rep Squats (5+)

Tried hard last night to smash my quad tendon into submission and I was able to actually squat, but it was painful and threw off my form.

Squat:
Bar
2x5 @ 135
2x5 @ 225
5 @ 275
5 @ 315
5 @ 365 (Add Spud belt)
5 @ 405 (Terrible. Basically squat-mornings for reps 3-5)

Good Morning:
5 @ 225
5 @ 245
5 @ 275
5 @ 275
5 @ 245

Superset:
A1 | Hyperextension:
4x10 @ BW+80

A2 | Decline Situps:
4x10 @ BW+30

I’m not happy with this workout. I got the minimum reps on my top set, but god damn were they ugly. My hips shook when I began my descent and then my hips shot up because of the knee pain (I think) at the bottom. I think I am shifting to the right as well to avoid the left knee. Fuck this is annoying. Good news is the pain never got any worse than with the bar.

Good mornings went pretty well. Form broke down some at 275, but this was a PR overall, so I’ll get better at them.

I think my rep day should probably have more volume than I have been doing. One work set isn’t enough to create a training effect, I’m thinking.

Motivation: 3/4
Nutrition: 3/4 (Quality medium, Quantity high)
Explosiveness: 2/4
Discipline: 4/4

89

Wave 1. Week 3. Heavy Bench

Bench:
Bar
2x10 @ 135
2x5 @ 225
2x5 @ 275 (Add Sling Shot and Wraps)
2x5 @ 295 (Pec pain between sets)
2x5 @ 275

Incline Bench:
Bar
3x10 @ 135 (Pec pain during)

Lat Pulldown:
8 @ “150”
2x8 @ “180”
2x8 @ “165”
8 @ “150”

I’m just not going to bench or do anything with my pecs until I get to the new gym. It’s over 2 more weeks of nothing. I don’t understand why I feel it every time I get 275 in my hands, regardless of the Sling Shot. The weight moves fine, but afterwards, I can feel it pulled too much. It’s incredibly frustrating.

Motivation: 3/4
Nutrition: 2/4 (Quality medium; Quantity medium)
Explosiveness: 3/4
Discipline: 2/4

90

Wave 1. Week 3. Explosive Deadlift

Speed Deadlift:
Bar
3x5 @ 135
3x3 @ 225
3 @ 315
10x1 @ 365 in 4:00

Sumo Rack Pull (~2.5 inches below patella):
Bar
5 @ 135
5 @ 225
3 @ 315 (I really need to work on grip work)
3 @ 365 (Add straps)
3 @ 405
3 @ 455 (Add Spud belt)
3 @ 495
4 @ 495
5 @ 495 (FUCK)

Superset:
A1 | Leg Press:
15 @ 2pps
15 @ 4pps
15 @ 5pps
15 @ 6pps

A2 | Seated Band Hamstring Curl:
3x25 @ 1 Avg.

Cable Ab Pulldown:
3x15 @ “125”

I needed this workout after the last two shitty ones. Speed pulls felt pretty good. I’ve been doing paused squats after deadlift, but I want to get my knees feeling better. I’ve never done sumo rack pulls before today. They were definitely tough, but I like them. 5x495 is pretty big for me, I think. My thoracic extensors are fried too.

Motivation: 4/4
Nutrition: 2/4 (Quality high, Quantity medium (so far))
Explosiveness: 4/4
Discipline: 4/4

91

Sunday. Wave 1. Week 3. Body Day

Close Grip Bench (waiting for rack):
Bar
2x10 @ 135
10 @ 185
10 @ 225

Military Press:
Bar
8 @ 95
4x8 @ 135

HS Yates Row:
10 @ 1pps
8 @ 2pps
8 @ 3pps
3x5 @ 3.5pps

Lat Pulldown (Neutral Grip):
8 @ “190”
2x8 @ “205”
8 @ “190”

I did this in a Gold’s at the beach. Just wanted to get some simple work in and I did that. Nothing special.

My girlfriend had to remind me I said I wasn’t going to bench at all for a couple of weeks.

Wave 2. Week 1. Heavy Squat

Box Squat (Trying to avoid knee pain. Didn’t work):
Bar
2x5 @ 135
2x5 @ 225
3 @ 275 (Add Spud belt)
3 @ 315
3 @ 365
2 @ 405
2 @ 435 (Fucking awful)
2 @ 405

Clean High Pull (from floor):
2x5 @ 135
5x3 @ 225

Hyperextension:
20 @ BW
2x20 @ BW+Light Band

Hanging Leg Raise:
5x10

I’m really pissed about the squats. I got 455x2 last cycle, which I already considered kind of shitty, but this was really terrible. I’m really tired of making progress and then having it all crashing down for seemingly no reason. My knee hurts because I used Oly shoes a couple of times? What the shitfuck is this?

So I’ve decided I’m going to deload significantly for the next two weeks and once I get to the new gym, I’ll transition back into the Cube. My diet will be in gear and I’ll have a lot more control over my time. I’m going to focus on mobility and soft tissue work for the next couple of weeks. I just need to be healthy if I want to actually make some real progress. Knees and pecs are the main areas of concern.

On a positive note, the clean high pulls felt pretty good. Never done that before.

92

Long Deload - Day 1 - Upper/Arms

Lying EZ Bar Triceps Extension (To Behind Head):
Bar
2x10 @ 75
2x10 @ 95

Military Press:
Bar
8 @ 95
4x8 @ 135 (Wraps)

Vogelpohl Row/Pulldown:
10 @ “125”
10 @ “185”
5x10 @ “200” (Stack)

DB Curl:
3x10 @ 40s

DB Fly:
5x12 @ 25s

Superset:
A1 | Band Single Arm Triceps Pushdown:
3x20/20 @ Mini

A2 | Cable Ab Pulldown:
3x15 @ “125”

Felt very good to just do some bodybuilding work and chase the pump. My triceps and elbows felt great afterwards, despite the first exercise hurting my right elbow a lot during the movement.

I don’t think flies really do much for my pecs where I’ve strained them. I feel it too much near my sternum. Not sure what to put in place of that without benching.

Next workout will basically be posterior chain work. Same bodybuilding idea.

Motivation: 4/4
Nutrition: 4/4
Explosiveness: Doesn’t matter for the pump, bro
Discipline: 4/4

93

Long Deload. Day 2. Lower/Back

RDL:
Bar
2x10 @ 135
2x10 @ 225
2x10 @ 275
2x10 @ 315

Shrugs:
5x10 @ 315 (Straps)

Seated Leg Extension:
12 @ “130”
5x15/15 @ “50” (Single leg)
15 @ “150”

Seated Hamstring Curl:
12 @ “90”
3x15/15 @ “50” (Single leg)
12 @ “130”

Single Arm DB Snatch:
3x5/5 @ 85 (Wrist wraps)

I felt good today. I definitely need to do more RDLs for volume, because they were rough. The turn around at the bottom (plates about an inch off the floor) helps with the bottom of full ROM deadlift, and the time under tension for the glutes will help with lockout.

I haven’t done machine leg extensions in a very long time. I used to do them a lot when I first started lifting. I did them mostly single legged because of my left knee. My VMO was hurting a lot on that side, so clearly there was an actual issue there. I’ll keep that volume there and see if I can fix whatever it is.

I want to keep DB snatch in the rotation. Good for thoracic mobility and shoulder stability, as well as the explosive hip extension and core work.

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

94

Sunday.

Didn’t make it to the gym on Sunday. I spent about 7 hours building a coffee table for my new apartment. I’m fine with it.

Yesterday. Long Deload. Day 3. Full Body.

Superset:
A1 | 2" Deficit Deadlift:
Bar
2x5 @ 135
2x5 @ 225
5 @ 315
5 @ 365
3x5 @ 405 (Add Spud belt)
2x3 @ 405 (From floor. Feels so shitty after doing deficit. I fall forward)

A2 | Pull-Ups:
2x5 Wide Pronated
2x5 Narrow Supinated
2x5 Med Neutral
1x5 Wide Pro
1x5 Narrow Sup
1x5 Med Neutral

Superset:
A1 | DB Seated OHP:
10 @ 30s
10 @ 50s
4x10 @ 70s

A2 | Band Pull-Apart:
4x15 @ Light

While I was doing OHP, I had a really rapid onset stomach ache and had to go before I shit myself. I don’t think it’s ever happened to me in the gym before. I can’t wait to move into the new apt this weekend and fix my diet. But the exercise itself felt really good actually.

The deficit deadlifts felt pretty good for the most part. My last workout was also deadlifts, but I’m not squatting until my knee feels better, so that was the best choice.

95

Long Deload. Day 4. Upper Mostly

Seated DB Overhead Press:
20 @ 25s
10 @ 40s
10 @ 60s
10 @ 80s (PR)
8 @ 80s
7 @ 80s (Failed at 8)
8 @ 80s

HS Chest Press:
3x20 @ 1pps

HS Iso-Row (Low handles mimicked reverse bench angle. Felt like it hit low on the lats):
10 @ 1pps
10 @ 2pps
4x10 @ 3pps

Seated Leg Extension:
5x15/15 @ “50” (Single Leg)

Reverse Straight Leg Sit-Ups (on Decline Bench):
3 or 4x12

Hyperextension:
3x20

This was a decent workout. The OHP felt pretty good again, so I’m happy with that. After the HS chest press, my pecs were twitching and cramping up from the lack of use recently. Going to have to get back into benching very slowly, I have a feeling.

Left knee was still hurting during the leg extensions, but not as badly as the other day. Hopefully that will be completely better soon.

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

96

Move In. New Gym. Miscellaneous

Moved into the new apartment on Saturday and Sunday. We finally got to the gym today to join and get the first workout in. I mainly just did some deadlift and then wandered around. It’s going to take a bit to acclimate myself to the cramped gym and all of the new equipment.

I’m just going to write the main things I did without the warm ups.

Trap Bar Deadlift:
Up to 315+40 lbs in chains (Chains kept coiling under the plates and made them roll awkwardly. On to the barbell instead)

Deadlift:
Up to 3x3 @ 405+40 lbs in chains (Spud belt)

Tire flips:
Some @ 600 lbs. (Next highest is 1000 lbs, I couldn’t get that one today. Need to figure out the form mostly)

Log Press:
3x5 @ Log+66 lbs. (Odd bumpers. I have no idea how heavy the log is. I’ll need to ask the gym owner)

Super Yoke Walk:
4x~25 yards @ 275 lbs. (Empty Yoke)

Hopefully my girlfriend and I will have our weekly menu all planned out in the next week or so and then be used to the gym and everything by then as well. Moving can be a pain in the ass.

97

Still Getting Acclimated

Bench + Chains:
Bar
10 @ 135
5 @ 135+40 lbs chains
5 @ 185+40 lbs chains
5x5 @ 185+80 lbs chains (This felt great. All reps were like speed work with no pec pain)

Kroc Row:
10/10 @ 50
10/10 @ 100
2x10/10 @ 150 (Straps. PR)
20/20 @ 150 (Straps. PR)

Fat Grip Cable Row (~3 Inch diameter attachment. Mainly for grip work):
2x10/10 @ “90”

Farmer’s Walk:
4x25 yards @ 155 per hand (Edited. Each implement is 65 lbs)

Reverse Sled Drag:
2x50 yards @ 4 plates

This was a good workout. I’m very happy about benching without any pain. I moved my grip in so it’s basically close grip now, but I’m thinking it will be better for me anyway. Index is about 2-3 inches from the smooth. I’m still going to take the move back into benching slowly so that I don’t re-injure the pecs. Lots of chains will be used though. I like them a lot.

Kroc rows were intense. I’ve never even seen a 150 lb dumbbell before, so I knew that’s what I was going for (which is the most at the gym). Hopefully I can get my grip strength up so I don’t need straps. I should with all of the grip equipment this place has. It’s excessive.

Farmer’s walk was about as hard as I thought it would be. I was feeling it mostly in the upper back, but obviously all of my legs and core were working as well.

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

98

Lower Body

SSB Squat:
Bar (Assuming this weighs 55 lbs)
10 @ 145
2x5 @ 235
2x3 @ 285
5x1 @ 325

Reverse Hyper:
5x10 @ BW+80

Hack Squat:
10 @ 1pps
10 @ 2pps
3x8 @ 3pps

Superset:
A1 | Good Morning:
Bar
3x10 @ 135

A2 | GHR:
3x10 @ BW

Hanging Leg Raise:
3x10

This was a great workout. First time I have used an SSB, and holy shit is it difficult. My back must be weak as shit, because I was curling up at the bottom. The 3 plates were killing me with just singles, so I definitely need to work on this movement.

I’m happy I finally know how to use a GHR properly. I had tried it a few times before, but I was too far forward on the pad. Moving back so that my knees could drop further in between worked perfectly.

My left knee is still bothering me, but I’m happy that I was able to work around it.

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

99

Upper Body

Bench:
Bar
5 @ 135 (Paused)
2x10 @ 135 (5 Paused, 5 Not)
2x5 @ 225 (w/ Sling Shot)
2x8 @ 275 (w/ Sling Shot) (Stopped here because I could feel some pec irritation after the second set)

DB Bench:
2x20 @ 50s (Incline)
2x20 @ 50s (Flat)

Pendlay Rows w/ Swiss Bar:
Bar
4x10 @ 135

Cable Triceps Pushdown w/ Straight Bar:
30, 25, 20 @ “95” (Full stack)

I wasn’t motivated by the time I got to the gym at almost 7pm. I’ll be going out of town for a wedding this Friday, so I’m going to the gym tomorrow and Thursday as well, but I won’t get back until late Monday. I’m planning on actually getting back into lifting with a schedule immediately upon my return to the gym on Tuesday.

Motivation: 1/4
Nutrition: 4/4
Explosiveness: 3/4
Discipline: 2/4

100

Deadlift

Deadlift:
Bar
2x5 @ 135
2x5 @ 225
2x3 @ 315
3 @ 405 (Add Spud belt)
3 @ 455
5x1 @ 495

Chest Supported T-Bar Row:
2x10 @ 2 plates
2x10 @ 3 plates

GHR:
10 @ BW
3x8 @ BW+25 (Adding weight changes it completely. Fuck)

I still won’t have a plan until next week, so I was just getting the work in. Deadlift felt good until 455, so I went to singles. 3 of the 495s felt good, the other 2 were shitty. I wasn’t as tight as I needed to be on those.

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