TCam's Log - The Road to Elite

Training Training Logs
1561

FORTITUDE

Week 3A - Day 3 - ME Bench

Paused Bench:
3x315
3x345
3x345 - 3 Ct Pause - RPE 9 - 10 lbs under PR

Larsen Press:
10, 8, 6 x 255 - All at RPE 7

Machine Dips, Machine Horizonal Row, DB Curls, Band Triceps Overhead Extension

Week 3A - Day 4 - RE Bench

Feet Up DB Bench:
3x15x105s at RPE 7, 8, 9

HS High Row:
12x230
12x230 + 6x180 - Drop set

A1 | Cable Triceps Extension:
15x100
15x125
12x150

A2 | Cable Curl:
3x15x75

B1 | DB Rear Delt Fly:
2x15x30s

B2 | KB Lateral Raise:
2x15x20s

90/90 Hip Adduction:
2x10

Really happy with how the 3-count bench is going. Being in PR range comfortably is nice. Not going to force anything, just trying to enjoy the gym as much as I can and if hitting all-time PRs happen, then great.

1 Like
1562

Love the training lately Tyler

1563

FORTITUDE

Week 4B - Day 1 - DE Squat

Squat w/ Belt:
7x3x365 - Some slow eccentric, some normal

Leg Press:
12x450
2x12x540

Lying Leg Curl:
2x10x80 - Doesnā€™t look like much but this machine in particular made this RPE 9

Smith Machine Good Morning:
10x90
2x8x115

Ab Wheel Rollout:
2x15xBW

Iā€™m trying to fix my hip discrepancy to make my squat more efficient and less likely to twist and shift at the bottom. Itā€™s very hard to break the habit and it may take several months of work, but now is the best time because of my knees hurting. I can take that time to reduce the absolute load and fix the shift. Basically just the same issue as Iā€™ve had for years with less hip internal rotation, adduction, and flexion on the left side compared to the right, along with less hip external rotation and abduction on the right (and dorsiflexion) which leads to my right side pelvis being pushing back and the left being unable to sit into the same depth.

Weā€™ll see how it goes, but all I know is that squats today felt all over the place trying to get it grooved correctly. Which is what I want. If it felt great, Iā€™d likely have been compensating into some position just to feel okay. Change should suck a lot at first, otherwise nothing is changing.

1564

FORTITUDE

Week 5A - Day 1 - Squat

Squat w/ Belt/Oly Shoes:
3x2x405
2x5x315 - 5 ct eccentric

Leg Press Sissy Squat - 10 Ct Eccentric:
3x5x180 - Very low foot position, close stance, Oly shoes

Hip Thrust Machine:
10 + 5 + 5 + 5 x 360 - Myo-rep set 15 sec rests

Cable Kneeling Ab Pulldown:
15 + 8 + 8 + 8 x 150 - Myo-rep set 15 sec rests

Wall Sits:
3x30 sec

Both knees are still giving me a good bit of trouble on the quad tendons, so Iā€™m just trying to get them situated at the moment.

Last week was fine, just didnā€™t have a 2nd lower body day due to traveling for a wedding. Bench went well enough, but nothing special.

1 Like
1565

FORTITUDE

Week 5A - Day 2 - Bench

Opened with flat bench, but my right pec wasnā€™t happy with just 135 and it didnā€™t get better trying to work it out. 225 was worse, so I moved on.

Incline Bench:
5x185
2x5x225 - Just feeling weak

Triceps Pushdown:
10x150
10 + 5 + 5 x 175 - Myo-reps, 15 sec rests - This was the full stack plus a 25 lb plate
10x150

Cable Lateral Raise:
2x8/8x50

Machine Rear Delt Row:
2x12x140

Cardio - Stationary Bike:
10 mins x HR 140 BPM

Mostly playing with some intensity for accessories recently. Things like myo-reps as defined by the creator Borge Fagerli and lower number of sets and total reps in favor of higher effort per set. Playing with the ā€œeffective repsā€ model. It definitely saves time.

Iā€™m not especially happy with the plan Iā€™ve come up with for the ā€œfor-lifeā€ scheme. I want to create a plan that involves concurrent training for all athletic qualities, because Iā€™m pretty much out on training for pure strength, outside of a few fun goals. Basically I need to get off the mindset of powerlifting as a sport of the main 3 lifts, since I donā€™t really care if theyā€™re all peaked at the same time. Going for a 700 lb deadlift likely doesnā€™t involve being peaked for squat as well, for instance. Not to clichĆ© it up as an aging powerlifter, but hybrid athleticism is the goal because itā€™s the most useful and fun way to exist as a human.

The difficulty is deciding how to set up the frequency of the different qualities. Iā€™m fairly certain I donā€™t want to include all qualities in each workout, but I also need to play with how infrequently I can include some things and still get their benefits. By the time Iā€™m done with it, itā€™ll be incredible, but itā€™s a matter of testing for now.

1 Like
1566

FORTITUDE

Week 6 - Day 1 - Lower Body

Still working on pains, figuring out my training, and such. Did some floor press the other day and felt completely fine with the reduced ROM at 225x10 and then a little discomfort at 275x5. First rep of the next set at 275 showed the pec strainā€™s hand. Shouldā€™ve stuck with 225 lol. Not terrible, but itā€™ll be a few weeks of rehab. First pec strain in a long time actually. Just flew too close to the sun.

Now for a lower body session without a barbell:

Bulgarian Split Squat w/ Oly Shoes:
2x15/15xBW+80 - Contralateral load and ipsilateral hand support, front foot elevated for full depth

A1 | Split Stance Rotational KB Swing:
2x10/10x40

A2 | Double KB Swing:
2x10/10x120

B1 | DB Bent Over Row:
3x10x90s

B2 | DB RDLs:
3x10x90s

Cable Seated Hamstring Curl:
2x15x115

Hanging Leg Raise:
20,15,15

Bench Press:
100xBar - Pec rehab

Lemme tell ya, 2 sets of 15 controlled and deep front foot elevated rear foot elevated split squats might be harder than most normal squats Iā€™ve done. My ass is rekt. But this is the kind of thing Iā€™ll likely be doing in an effort to increase my movement variability and resilience.

1 Like
1567

FORTITUDE

Week 6 - Day 2 - Upper Body

HS High Row - Unilateral w/ Angles90 Grips - 2 Myo-Reps Sets:
10 + 5 + 5 + 5 x 135 per side
8 + 3 + 3 x 135 per side

Standing DB OHP:
2x10x65s - RPE 7 and 8

Lying Cable Lateral Raise:
10x50
8x60
8x50

A1| Triceps Extension:
15x105
10x105

A2 | Triceps Pushdown:
8x105
8x105

Upside-Down KB Waiters Hold:
2x10x30

Band Pec Fly:
2x20/20xMini

Good workout again without the need for a big 3 lift. Itā€™s going to be interesting to see how some of these lower volume things progress while I focus on putting more intensity into a lot of 2 set exercises.

1568

FORTITUDE

Week 6 - Day 3 - Lower Body

Conventional Boris Deadlift w/ Stiff Bar - Belt/Straps:
3x4/4x405

Unilateral Alternating KB Clean:
10/10x60
2x10/10x80

45-Degree Leg Press - 1 Myo-Reps Set:
12 + 4 + 4 + 4 x 360

Leg Extension - 1 Myo-Reps Set:
10 + 5 + 5 + 5 x 185

Shin Box Squat - Assisted:
2x15/15xBW

Cable Seated Leg Curl:
15x115
2x15x130

Low back feeling better at this point, so I tested out some deadlifts. Felt pretty solid, so Iā€™ll ease into some more. The rest of the workout was good and I started figuring out the KB clean for the first time. Shitā€™s hard as fuck lol

Quad tendons just got 1 myo-rep set on the leg press to see how they respond. Knees have been feeling a little better with some rehab, but not fully healed already.

1569

FORTITUDE

Week 6 - Day 4 - Upper Body

HS Iso-Row:
10x270
2x10x320

A1 | Cable Standing Triceps Skullcrusher:
Up to 2 hard sets

A2 | Viking Press (On Squat Thing):
2x8x140

B1 | Cable Curl:
3 sets in the 15-20 rep range

B2 | Cable Rear Delt Fly:
3x12-15

Cable Fly:
3x20-25x30

I did something else probably. I just canā€™t remember 2 days later. Upper body days are mostly just back and arms at the moment, as I donā€™t want to suddenly introduce a ton of overhead pressing just because I canā€™t bench.

Upcoming week will still be focused primarily on rehab things and continuing to explore the new movements and acquiring skills with them.

1570

FORTITUDE

Week 7 - Day 1 - Lower Body

KB Front Foot Elevated Split Squat:
3x10/10x60s

Beltless Squat w/ Oly Shoes:
3x5x315

A1 | DB Bent Over Row:
10x90s
2x10x110s

A2 | DB RDL:
10x90s
2x10x110s

Lying Leg Curl:
12, 12, 10 x 75

Normal squats are still feeling pretty iffy on the knees, but today was mostly twisty at the hips. Felt like I was getting moved by the weight rather than the other way around. Likely going to take my sweet time to get the disparity between my hips resolved instead of just waiting until all my pains go away and just step right back under heavy loads without having fixed root issues.

Releasing the ā€œneedā€ for training like Iā€™m still powerlifting gives that mental space to not worry about it and just focus on the process of being better.

1 Like
1571

Some great work tyler

1572

Thanks, dude, I appreciate it!

1573

FORTITUDE

Week 8 - Day 1 - Lower

Beltless Squat w/ Flats:
8x3x315 - About 90 sec rests

A1 | Unilateral Alternating KB Clean:
3x8/8x80

A2 | Heels Elevated Goblet Squat:
3x15x80

Lying Leg Curl:
15, 12, 10 x 75

Leg Extension - 1 Myo-Reps Set:
12 + 5 + 5 + 5 x 160

Machine Calf Raise:
15, 12 x 70

KB Anterior Tib Raise:
2x12/12x20

Just got the 2 days in last week due to attending a dry needling course all day Saturday and Sunday. Lumbopelvic course, so good news: Now I know how to dry needle taints and asses. I donā€™t even remember what I did on Day 2 last week. I know I did KB Z-Press as my main lift though.

This day was good. Just trying to get some easy squats in for practice and power work as the knees keep feeling better. Still working on the overall training structure here and there. Iā€™m in no hurry, just figuring things out and feeling it out, then Iā€™ll purposefully progress things.

1574

FORTITUDE

Week 8 - Day 2 - Upper Body

Standing Barbell OHP:
3x5x165 - RPE 8-ish each, been a long time and this is super weak lol

Penday Row - Beltless:
3x6x275

A1 | Triceps Pushdown:
12, 10 x 150

A2 | Cable Lateral Raise:
2x12x75

B1 | Cable Overhead Triceps Extension:
2x15x75

B2 | Cable Incline Curl:
2x12x75

Cable Curl:
2x12x75

KB Bench:
2x25x30s

I was considering doing some sort of power overhead movement like a push press or a jerk, for the fun of it, but feeling how weak I was with 165 made me just use it as a slower strength movement. Iā€™ll probably be including more overhead work in my new programming, with one of the qualities I want to develop being versatility.

Other than the first 2 movements, I stuck right in a single cable spot because the DB section was a nightmare in the gym lol

1575

FORTITUDE

Week 8 - Day 3 - Lower Body

Sumo Deadlift w/ Belt/Straps:
Up to 3x495 - Paused, stiff bar, then deadlift bar became available and I switch to that
3x495 - Paused
2x10x495 - No pauses

SSB Hatfield Split Squat - Short-Stride:
10/10x160
2x10/10x210 - Most Iā€™ve ever used for a unilateral movement, AFAIK

A1 | KB Reclined Hip Flexion Lifts:
2x6/6x30 - Sitting and leaning back over a bench, picking up the KB with my foot

A2 | Long-Sitting KB Around-The-Worlds and Rotations:
2 x 60 sec x 45 - Some random things to challenge controlling this hip flexion dominate position

Lat Pulldown:
3x12x160

B1 | Left Side Copenhagen Plank:
2x10xBW

B2 | Right Side Clamshell Plank:
15xBW
15xBW+40

More mixing in weird stuff for versatility and resilience. The last superset is a combo to help the other part of the reason for my hip shift in squats (other than the lack of hip IR/ER on my left/right hip respectively), which is the lack of adduction on the left and abduction on the right.

Yes, thatā€™s right, you actually donā€™t have to do everything the same way on both sides if you feel you have something specific to address thatā€™s the opposite between the 2 sides. Lesson of the week.

Deadlifts went well, not super high RPE technically, but 10s are always hard. The split squats were cool, definitely going to see what I can accomplish on those and other heavier unilateral squats.

1576

FORTITUDE

Week 8 - Day 4 - Upper Body

A1 | Alternating DB Incline Press:
2x10/10x80s - Low volume and RPE for getting the pecs loaded again

A2 | Chest-Supported Incline Row - Swiss Bar:
12x185
3x8x235

Standing Landmine Rotation:
5x6/6xBar+45

B1 | Cable Triceps Pushdown + Bands:
15x50+2 Minis
12x50+2 Minis

B2 | Cable Front Raise:
2x12x55

B3 | Cable Lateral Raise:
2x10x55

B4 | DB Lateral Raise - Slow Tension-Active ROM Only:
2x10x10s

Cable Pull-Apart:
2x15x55

Also mowing the lawn for 1.5 hours prior to this workout. For ya know, cardio or whatever. Good workout though. Pec is still feeling a little off, but Iā€™ll start loading it some more to see if I can get it fully healed and back to normal pressing soon.

1577

FORTITUDE

Week 9 - Day 1 - Lower Body

Squat w/ Belt/Flats:
3x3x405 - First set normal, next two paused

Deficit Bulgarian Split Squat:
8/8x80
15/15x80

Leg Press - 1 Myo-Reps Set:
15 + 5 + 5 + 5 x 450

Dual KB Clean:
5x10x45s - Wow this is much more awkward than a single KB

Half-Kneeling Windmill:
2x8/8x35 - Think this is the heaviest Iā€™ve done these

This workout was way harder than it I think it should have been on paper. Really just 5 working sets of quads basically, but it got my legs real good. Squats felt pretty okay. Iā€™d like to be working with 405 in the 10 rep range pretty consistently as a marker for that mid-range strength.

1578

FORTITUDE

Week 9 - Day 2 - Upper

KB Z-Press:
3x12x55s

Cable Low Row:
Up to 2x12x230

Cable Incline Triceps Extension:
Up to 2x8x125

A1 | Lying Facepull:
2x15x55

A2 | Lying Cable Rear Delt Fly:
2x8x55

B1 | DB Hammer Curls w/ FatGripz:
10/10x30s
2x10/10x40s

B2 | Machine Preacher Curl:
3x10x45 - RPE 7, 8, 9

Selectorized Chest Press:
15, 12 x 130
15x100

I didnā€™t even realize the gym had this chest press at the end, but it seems good for getting a good lengthened pec position to work through for rehab and general mobility for bench once itā€™s all healed up. Rest of the workout was good too.

Week 9 - Day 3 - Lower

StrengthCon - 5 Rounds:
Beltless Conventional Deadlift - 3x405
Dual KB Front Squat - 8x60s
KB Bent Over Row - 8x70s
Rest - 75 seconds

SSB Hatfield Split Squat - Short-Stride - On Wedge:
8/8x210
2x10/10x230 - PR on these over last week

Back-Supported Cable Crunch:
3x10x90

A1 | Lying Hamstring Curl - Shortened Hamstring Position Biased:
15, 12 x 70

A2 | Hyperextension - Lengthened Hamstring Position Biased:
2x10xBW

I warmed up to 405x3 on sumo (with a deadlift bar) and I just felt weak, so I switched to conventional and tacked on the other 2 movements. I was thinking Iā€™d like to get 8 rounds, but could probably do 6. Ended up dying at 5 and feeling like I was going to throw up lol. I think this would be a lot easier if 405 didnā€™t feel so heavy today. It was honestly like RPE 7 even on the first set, which is way off for me. But no biggie, it was fun.

Interested to see how these SSB split squats progress.

1579

FORTITUDE

Week 9 - Day 4 - Upper

A1 | Low Incline DB Bench:
3x12x90s

A2 | Chest-Supported Rear Delt Fly:
3x20x25s

B1 | Lat Pulldown - Moderate Neutral Grip:
10x180
8x200
3x6x220
2x15x150

B2 | Triceps Pushdown - Back Supported:
3x10x60

Standing Landmine Rotation:
3x8/8xBar+70

Selectorized Chest Press:
10x200
10 + 4 + 4 x 200 - Myo-Reps

Getting back into a little more horizontal pressing here. Some minor pec discomfort, but not terrible. Taking it conservative and focusing on other things in the meantime.

1580

FORTITUDE

Week 10 - Day 1 - Lower

Squat w/ Belt/Oly Shoes:
2x3x405 - Normal
3x3x405 - Paused

Hang Clean High Pulls:
3x5x185 - I have no idea what Iā€™m doing, but I got better at it

Leg Press - 1 Myo-Rep Set:
15 + 5 + 5 + 5 x 540 - 90 lbs over last week with the same scheme

Unilateral Alternating KB Clean:
3x8/8x80

Half-Kneeling KB Windmill:
2x8/8x40 - Weight PR on these again

Squats felt good today. Not particularly strong, since triples at 405 should be nothing to me, but just getting back into the groove since quad tendon pain is continuing to decrease. Happy with the control though.

Going to continue using more weird lifts (for me) until Iā€™m very versatile. Hence the hang clean high pulls. Itā€™s going to take a while of figuring out the phases and timing and the whole thing of plantarflexing the ankles while extending the hips and knees. Outside of oly liftings and jumping, itā€™s very counterintuitive to any powerlifting/bodybuilding and I sucked at that part here.