TCam's Log - The Road to Elite

Training Training Logs
121

Wave 2 - Week 2 - Heavy Squat

Buffalo Bar Squat (Moderate Stance):
Bar (65 lbs)
10, 5 @ 155
2x5 @ 245
3 @ 295 (Add Spud belt)
3 @ 335
3 @ 385
3x2 @ 425

Buffalo Bar Olympic Squat:
1 @ 445
2x2 @ 455

Buffalo Bar Pause Squat (Moderate Stance):
2x5 @ 335

Superset:
A1 | GHR:
3x15 @ BW

A2 | Lat Pulldown (Neutral/Fat Grip):
3x8 @ “180”

Decline Sit-Ups:
3x12 @ BW+50

This is the best squat workout I’ve had in a long time. I brought the stance back in a bit so that my feet are a few inches outside my shoulders. Hence the “moderate stance”. I like the buffalo bar a lot. It’s mainly used to make squatting easier for people with bad shoulders, but I think it worked my upper back a lot too, compared to a power bar.

The second set at 455 was like speed work almost, so I’m really happy about that. My hips were shooting up a lot though, which slowed me down in the middle. It’s always been that way, but I need to actually fix it so I can progress.

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

122

Yesterday - Wave 2 - Week 2 - Body Day

DB Bench:
20 @ 25s
15 @ 50s
12 @ 85s
2x12 @ 120s
8 @ 120s (Fail on 9th)

Cable Low Row (Straight Bar):
10 @ “120”
4x10 @ “165”

Band Triceps Pushdown:
3x20 @ 1 Light per hand

Ab Wheel:
3x12

Cable Facepull:
2x20 @ “95”

Went to the gym last night instead of tonight because I wasn’t sure if we’d be able to go on Saturday. My left elbow was bothering me a good bit during the DB bench. I think the buffalo bar squats were hard on them for some reason. I was a little disappointed when I failed the 3rd set, but I got a 4x8 last cycle with the 120s, so I got the same volume in fewer sets this time.

I wasn’t terribly motivated, so I just kept the accessories pretty light.

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

123

[quote]TylerPK4L wrote:
Hey DSSG,

I ran a the 2 ME’s and 2 DE’s a week for about 4 years and I made pretty decent progress doing that. I’ve been running the Cube since after my meet this past February. While I was doing the conjugate method, I wasn’t paying much attention to the percentages of 1RM or anything, so I wasn’t getting as much out of it as I could. I ended up just going for a triple, double, or [usually] single on my ME days instead of rotating rep schemes and choosing several different lifts. I think this Cube Boss method I’ve been doing is going to work much better for me since it’s basically using the slightly altered main lifts as supplementals instead of just finishing the main lift and being done with it for the day. Practicing those lifts and just actually following a program consistently is the most important thing you can do, IMO.

When it comes to DE work, I think it helps me keep the pop out of the hole/off the floor/chest, and if I don’t use it, I get slower. I think without DE bench, my pecs get hurt more easily. As for cycling, I think the basic 55%, 60%, 65% for 8x3’s for the 3 weeks work just fine. Although the Cube calls for different set and rep schemes after the first wave. Also, since my pecs have been hurt and I moved to a new gym, I have found that I love using chains for bench speed work. 275 is too heavy with straight weight, but 185-225 w/ 50-90 in chains feels great at the bottom.

As for the squat, I’m definitely feeling the weakness right now with the wide stance. I think I should bring it back in somewhere in between because pulling that hip flexor the other day completely fucked me. Probably that 2-3 inches outside you were talking about would be good for me.

Thanks for writing. Ask me anything else if you want to know something specifically.[/quote]

On the topic of wide stance squatting, I just found that if you stop only just enough below parallel where it could be counted you can keep the tightness, and have a really strong position to go from.

I had hit 285X5 yesterday (with 5-10 pounds more in me) while keeping that pesky goodmorning-squat issue I have at bay.

It definitely seems to have potential at the moment. In my next training cycle ( when I have new accurate numbers in my squat/deadlift), I’ll have to start a 9 week, or so cycle trying to bring up my wide stance squat, and full sumo deadlift.

124

DSSG: I want to stop just below parallel, but my knees hurt like hell when I do that. I probably need to work on hip strength for slowing myself down instead of just my quads/knees. I brought my stance in to that 2-3 inches outside the shoulders stance and it felt good. That’s what my last squat workout was.

Yesterday - Wave 2 - Week 2 - Explosive Deadlift

Speed Deadlift:
Bar
3x5 @ 135
2x5 @ 225
2x3 @ 315
3 @ 365 (Add Spud belt)
6x2 @ 405

Deadlift w/ Chains (instead of block pulls):
2x5 @ 405+40

Deficit Deadlift:
2x6 @ 365

Superset:
A1 | Lat Pulldown (Neutral):
3x8 @ “180”

A2 | GHR:
3x15 @ BW

Decline Sit-Ups:
3x12 @ BW+50

This went great. 405 moved really well for being so heavy. The chain deadlift went a lot better than expected too. They were actually pretty easy. Deficit wasn’t an issue either.

All around happy with it. Also, moved a bunch of furniture after this and then moved it again today. Counting it.

125

[quote]TylerPK4L wrote:
DSSG: I want to stop just below parallel, but my knees hurt like hell when I do that. I probably need to work on hip strength for slowing myself down instead of just my quads/knees. I brought my stance in to that 2-3 inches outside the shoulders stance and it felt good. That’s what my last squat workout was.
[/quote]

I’m glad that helped. I personally am a fan of sumo deadlifts for hips (as I believe I mentioned). It’s great for the abductors/adductors to help stabilize at the bottom/keep the knees from caving, and of course the glutes. I think it helps for the glutes in a way that is more specific to the bottom of a squat, but I could be wrong there.

126

Wave 2 - Week 3 - Heavy Bench

Bench w/ Chains:
Bar
Bar+50
2x5 @ 135+50
5 @ 135+90
5 @ 185+90
3 @ 225+90
2x2 @ 255+90
2 @ 265+90
3x2 @ 275+90 (This is a big milestone since coming back to bench)

Close Grip Paused Bench:
2 @ 275
2x2 @ 315 (Felt great)

Superset:
A1 | Bench w/ Pause 1" Off Chest:
3x5 @ 255

A2 | BB Bent Over Row:
4x8 @ 225

Superset:
B1 | Decline Sit-Ups:
3x12 @ BW+50

B2 | Band Curls:
2x20 @ Light

Really happy about how I felt on bench tonight. 275 has been the weight that has been hurting my pecs each time I get to it, so getting past that plus 90 in chains means a lot. I’m still going to keep progressing with the chains this way because I want to make sure not to injure myself again. Plus I’m getting close to having the weight at the top equal my PR of 395. Tonight was 365 at the top, so I’m sure I could get 315+90 and finally start overloading over my all time PR sometime soon. I’m just hesitant to jump back into straight weight only.

Straight weight on the latter two bench exercises did feel really good tonight though. Just gotta keep the recovery going.

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

127

DSSG: You’re right, but it depends on your leverages too, I’m sure. I was a sumo puller up until about a year ago and I was all back on those. I’m much happier with conventional, but I just don’t think I can get as much power out of the sumo pull with my hips.

Wave 2 - Week 3 - Explosive Squat

Speed Squat (Moderate Stance):
Bar
3x5 @ 135
2x5 @ 225
2x3 @ 275 (Add Spud belt)
2 @ 315
6x2 @ 365

Olympic Squat:
2x5 @ 365

Pause Squat (Moderate Stance):
2x6 @ 315

Superset:
A1 | Hyperextension:
4x10 @ BW+52

A2 | Cable Abs:
15 @ “105” w/ rope attachment
3x10 @ “120” w/ Spud ab strap

This went pretty well for the most part. The speed squats were decently fast for how heavy they were and the Olympic squats were a joke. The still think the moderate stance has more potential though.

Pause squats were terrible as usually. It’s just much harder with the wider stance and I have no power out of the hole. Hopefully I get better at them.

The Spud ab strap makes for a completely different exercise than the rope. So much better.

Motivation: 4/4
Nutrition: 3/4
Explosiveness: 3/4 (Knees were achey, so it’s hard to judge this)
Discipline: 4/4

128

Wave 2 - Week 3 - Body Day - Yesterday

DB Bench:
30 @ 25s
15 @ 50s
12 @ 75s
10 @ 100s
8 @ 120s
2x5 and 1x6 @ 140s (PR)
20 @ 100s (PR)

Superset:
A1 | Pull-Ups (Neutral):
4x8

A2 | JM Press w/ Chains:
10 @ Bar+50
10 @ 95+50
2x10 @ 115+50

DB Lateral Raise:
3x15 @ 25s

Russian Twist on Decline:
2x20 @ BW+30

God damn those 140s feel heavy. I’m happy I got another set in over last week and also hit the 6th rep.

Pull-ups felt shitty per usual, but at least I got some reps in. I need to keep them in each week at least.

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

129

Wave 2 - Week 3 - Rep Deadlift - Yesterday

Deadlift:
Bar
3x5 @ 135
2x5 @ 225
5 @ 315
5 @ 365
5 @ 405
2x5 @ 455 (2nd set was touch and go and with straps. Wasn’t feeling strong today)

Deadlift w/ Chains:
2x2 @ 455+40

Deficit Deadlift:
2x8 @ 405 (Straps)

Superset:
A1 | Decline Sit-Ups:
3x12 @ BW+50

A2 | Band Row:
15 @ Avg
2x15 @ 2 Avg.

I was in a hurry so I wasn’t able to stretch or foam roll at all before this. Felt pretty shitty as a result, but I’m okay with what I got considering the lack of preparation.

130

Wave 3 - Week 1 - Explosive Bench - About 15 Weeks Out

Speed Bench w/ Chains:
Bar
3x5 @ 135
5 @ 225
5 @ 225+50
5x2 @ 225+90

Close Grip Bench:
2x5 @ 295

Bench w/ Pause 1" Above Chest:
3x6 @ 255

Pull-Ups w/ Finger Grips (Start pronated, end supinated at top):
5x5

Bent Over Row from Pins:
10 @ 135
5 @ 225
3x5 @ 315 (Straps, Belt)

Ab Pulldown w/ Spud Ab Strap:
2x12 @ “120”

Bench is still improving, so I’m happy with this workout. All the reps moved pretty easily today without much pain. I’ve been stretching my pecs before every set and it seems to help.

The close grip went really well since my PR is 9 @ 295 and the 5’s today weren’t very hard.

Need to keep doing more heavy rows since I’ve been sort of neglecting my back because of the volume of bench taking so much time. These felt good though.

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

131

Wave 3 - Week 1 - Rep Squat

Buffalo Bar Squat (Normal close stance instead of wide because my hips weren’t having it):
Bar (65 lbs)
3x5 @ 155
2x5 @ 245
2x5 @ 295 (Add Single Prong)
5 @ 335
3 @ 385
2x5 @ 425 (Rep/Set PR)
2 @ 455
2 @ 475 (20 lb. PR)

Buffalo Bar Pause Squats:
2x5 @ 385 (Spud Belt)

Superset:
A1 | Reverse Hyper:
3x20 @ BW

A2 | Lat Pulldown (Supinated):
3x10 @ “150”

A3 | Cable Ab Pulldown (Spud Ab Strap):
3x12 @ “120”

I’m very happy with my performance tonight. I moved the 425 sets really well except for a couple reps when my hips shot up first. I didn’t think I’d be able to get the 2x5, so I was just hoping for a 2x3 (prescribed was 2x3-5). I was supposed to just do a 2x2 @ 455 after the 2x5, but I wanted to try for the 475 since it was going well at that point.

The pause squats were really rough on the second set and I ended up good morning-ing them. But I’m not surprised they were that way after the other heavy sets.

Accessories were unremarkable mostly. Reverse hypers felt better with bodyweight rather than weighted.

Motivation: 4/4
Nutrition: 2/4 (Need to lose some fat sooner rather than later to get back around 223-225 and see if I can get into the 220’s for the meet this time. I was like a pound off last time)
Explosiveness:4/4
Discipline: 4/4

132

Wave 3 - Week 1 - Body Day

DB Bench:
25 @ 25s
15 @ 50s
12 @ 75s
12 @ 100s
12 @ 120s (Wraps)
2x10 @ 120s (Wraps)

Lat Pulldown (Wide Neutral):
10 @ 150
3x10 @ 180

Superset:
A1 | Chain Curl:
3x12 @ 60+Bar

A2 | Deficit Push-Ups (Bottom 3/4):
3x20

Cable Ab Pulldown (Spud Ab Strap):
3x12 @ “120”

This wasn’t anything special. I wanted a 3x12 @ 120s, but it wasn’t going to happen. I mainly wanted to take it somewhat easy for heavy deadlift tomorrow morning.

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

133

[quote]TylerPK4L wrote:
DSSG: You’re right, but it depends on your leverages too, I’m sure. I was a sumo puller up until about a year ago and I was all back on those. I’m much happier with conventional, but I just don’t think I can get as much power out of the sumo pull with my hips.

[/quote]
Yes, it depends on what your strengths are and your leverages. For main style deadlifting form, I will always have to pull with a bent over conventional deadlift, or really close sumo deadlift that close resembles a conventional deadlift just as I will likely always have to squat moderate/wide.

I however don’t get much out of sumo deadlifting with the style I am good at (semi stiff legging it with a narrow stance), and have to go very wide out and with low hips turning it into mostly a glute/quad exercise to build my lifts instead of train a different style that ignores what I want to get stronger.

134

[quote]DSSG wrote:
Yes, it depends on what your strengths are and your leverages. For main style deadlifting form, I will always have to pull with a bent over conventional deadlift, or really close sumo deadlift that close resembles a conventional deadlift just as I will likely always have to squat moderate/wide.

I however don’t get much out of sumo deadlifting with the style I am good at (semi stiff legging it with a narrow stance), and have to go very wide out and with low hips turning it into mostly a glute/quad exercise to build my lifts instead of train a different style that ignores what I want to get stronger. [/quote]

I see what you mean. I’d probably add in some box squatting for hip strength before the sumo pulls though, just based on my own experience in the two.

135

Wave 3 - Week 1 - Heavy Deadlift

Deadlift:
Bar
3x5 @ 135
2x5 @ 225
2x3 @ 315
3 @ 365
1 @ 405 (Add Spud belt)
1 @ 455 (Feeling shitty so far)
1 @ 495
1 @ 515 (Rough)
1 @ 535 (Better)
1 @ 575 (10 lb. PR! Slowest deadlift of my life)
12 @ 405 (2 inch deficit. Straps. +4 rep PR)

Superset:
A1 | Cable Ab Pulldown (Spud strap):
3x10 @ “135”

A2 | Reverse Hyper:
3x20 @ BW

Cable Upright Row/Facepull (Spud strap):
3x12 @ “120”

Well that’s 20 lbs. onto my conventional pull since February at the meet. Very happy with that PR, but it absolutely was the slowest deadlift I’ve ever done. My PRs are usually relatively fast or it just doesn’t happen at all, so this lift was really taxing. My form held up pretty well though.

The singles leading up the the PR weren’t feeling great until I started getting myself pumped up manually with hyperventilating and such. So this was probably more than a “training max”, but whatever.

The 12x405 after the 1RM was a pretty big PR for deficit since my from the floor PRs are 12x405 touch-and-go and 10x405 dead stop.

Motivation: 4/4
Nutrition: 4/4 PR wise, 2/4 actual nutritional value wise
Explosiveness: 2/4
Discipline: 4/4

136

Wave 3 - Week 2 - Rep Bench

Bench w/ Chains:
Bar
2x5 @ 135
5 @ 185
5 @ 225
5 @ 225+50
5 @ 275+50 (Add wraps)
3x3 @ 275+90 (PR over 3x2 two weeks ago)

Close Grip Paused Bench:
2 @ 275
2 @ 315
2x2 @ 335 (PR over 315 two weeks ago)

Bench w/ Pause 1" Above Chest:
2x5 @ 275 (PR)

Bent Over Row from Pins:
5 @ 135
5 @ 225
3x5 @ 315 (Straps)

Cable Facepulls:
3x15 @ “150”

This went exceptionally well. No pec pain at all. The 3x3 was pretty difficult on the first set, but the next two were much better. I was surprised I was able to add a rep per set over 2 weeks ago. My all time PR for straight weight is 3x365, which is what this was at the top for 3 sets, so it’s pretty exciting. The paused bench was also really easy, especially for pausing. I mean, hell, I barely got 365 paused at the meet with a stronger grip and I just got 2 doubles at 335 paused. I’d be really surprised if I wasn’t hitting an all time PR at the upcoming meet as long as the next cycle goes well.

Paused above the chest bench was really easy. Like speed work.

The bent over rows were done with more rigid form than last time, so that’s some good progress too.

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

137

Yesterday - Wave 3 - Week 2 - Heavy Squat

Squat (Went with narrow stance again):
Bar
2x5 @ 135
2x5 @ 225
3 @ 315 (Add Single Prong)
3 @ 365
1 @ 405
1 @ 455
2x1 @ 495 (Came up on my toes on the first one, so I just repeated this set instead of going up)
9 @ 405 (+1 rep PR!)

Superset:
A1 | GHR:
3x15 @ BW

A2 | Decline Sit-Ups:
3x12 @ BW+50

Here’s my history with squatting:
-11/10/2011 Got my all time PR of 515.
-A few months later I’ve lost like 50 lbs. on my squat because the program I had written wasn’t realistically sustainable. Then I did 5/3/1 and it did nothing for me.
-11/09/2012 Failed at 495 after completing the 4-week base meso cycle of Smolov Jr.
-02/23/2013 First meet. Got 500 despite hurting my back a month before. This pretty much only happened because of the meet atmosphere.
-11/19/2013 Yesterday. Finally back to 495 for a couple singles. They weren’t bad and if I hadn’t fucked up my form on the first, I probably would have gone up above 500 again finally.

It’s so depressing reading that I’ve only come within 20 lbs of my training PR in 2 years. But I feel like progress is happening right now, so I’m going to stay the course and trust the program. The only thing I may change is adding chains to the lift, since squats are the only one that I haven’t done it with.

Motivation: 4/4
Nutrition: 3/4 (Clean foods. Just struggling to get in enough protein. Didn’t realize how little I had been eating until now)
Explosiveness: 3/4
Discipline: 4/4

138

Wave 3 - Week 2 - Body Day

DB Bench:
25 @ 25s
15 @ 50s
12 @ 75s
10 @ 85s
10 @ 100s
3x12 @ 120s (PR. Wraps on last set)

Bent Over Rows from Pins:
Bar
10 @ 135
4x10 @ 225 (Strict as possible. Belt on last 2 sets)

Superset:
A1 | Cable Ab Pulldown (Spud strap):
3x12 @ “135”

A2 | Feet Elevated Deficit Push-Ups:
3x20 @ BW

A3 | KB Curls:
3x10/10 @ 52

I really didn’t want to go to the gym today, but that’s the way it worked out this week. I was able to get more motivated once I was there and felt my DB bench strength. I’m happy I finally got the 3x12 @ 120s that I’ve tried to get about 3 times.

The bent over rows were tough on my grip mostly, but it was good to get some rowing volume in.

Motivation: 3/4
Nutrition: 2/4 (Not nearly enough food for breakfast or lunch. Just didn’t have the appetite)
Explosiveness: 4/4
Discipline: 3/4

139

Fuck this god damn workout

I went in for rep deadlift day instead of explosive because I thought I was going out of town for Thanksgiving and was just going to use this week as my deload at the end of the cycle. Turns out I’m not going out of town anyway, but I don’t think explosive deadlift would have gone well either.

Deadlift:
Up to 485x3 with terrible form.

Deficit Deadlift:
455x3 w/ straps
455x1 w/ straps (just no)

Sled Bear Crawls:
4x25 yards @ 315

Sled Reverse Drags:
2x50 yards @ 315

fart.

Still using this upcoming Wednesday-Sunday as my deload and then I’ll restart the program. I have heavy bench on Monday. I’m not sure if I’ll be pushing my pecs too hard, but it is the singles day, so I’d like to get something pretty high.

140

Wave 3 - Week 3 - Heavy Bench

Bench w/ Pause:
Bar
2x5 @ 135
2x5 @ 225
2x3 @ 275
2 @ 315 (Add wraps)
2 @ 335
1 @ 355
1 @ 365 (This is 10 lbs. off my PR and I haven’t lifted this much for full ROM since the meet in February. Was easy!)

Deadlift:
Bar
5 @ 135
5 @ 225
3 @ 275
3 @ 315
3 @ 365
3x3 @ 405

Cable Ab Pulldown w/ Spud Strap:
3x10 @ 120 (With pause)

Just want to address the deadlift first: I did that because of how shitty it went the other day and I wanted to practice my form and using my lats. So this was sort of a bench accessory due to the increased use of the lats. It went pretty well, just need to continue working on form.

I’m very happy with how bench went. I wanted to get 365 going in, so that’s what I went for. My pecs were a little tender after the 355, which is why I decided just to get 365 and call it a day. The 365 was actually really easy for how much it fucked up. I hit the pins on the left side before I was able to properly pause, which obviously knocked me off balance, then I completed the pause and started lifting and my back cramped up. All that aside, there were no actual problems. The weight didn’t feel heavy at all really.

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