The Norseman's Log

Training Logs
1

I have been logging my workouts in a notebook for the past couple years, and have finally come to the conclusion that the internet is the way to go. I will still use my book to remember the weights I put up in the gym but I think this is a much better medium for long term tracking of progress.

Information

Age:18 years

Training Age:3 years

Height:6’ 2’’

Weight:215 Lbs. (Morning Weight)
This is the lightest I have been in a long time. My playing weight was around 225-230.

BF% Estimation:10-12%
Best Lifts:

Squat:365x5

Bench:245x5

Military Press:145x8

Dead Lift:325x7

Yes, I am aware my dead lift is lagging. I have squatted throughout my entire training history and it is an extremely natural lift to me which I enjoy greatly. I have always dreaded dead lifts, and was never asked to do them while I was training for football; consequently the lift suffered greatly. I have started seriously training it in the last 6 months.

Training Information/History:
I started training on the program “Starting Strength” which I stayed on for about 6 months. I then did “WS4SB” for about 6 months. I discovered 5/3/1 around this time, and have been on the program sporadically ever since. My football team’s program called for a 4 day high volume body part split, so I did that for the second half of junior year, and over the summer. I have been on 5/3/1 since the season ended roughly 6 months ago.

Training Maxes
Squat:405 Lbs.
Bench:260 Lbs.
Dead Lift:355 Lbs.
Military Press:160 Lbs.

Training
I am on the 3 day version of 5/3/1, mostly for convenience’s sake

Bench Day
5/3/1 Bench
DB Low Incline Bench 3-5x10-15
DB Row 3-5x10-15

Dead Lift Day
5/3/1 Deadlift
Good Morning’s 3-5x10-15
Leg Raises 3-5x10-15
Curls 2-3x8-12

Military Press Day
5/3/1 Military Press
Dips 3-5x10-15
Pullups 5xmax
YTW’s 2x8-10

Squat Day
5/3/1 Squat
Hamstring Curls 5x10-12
Face Pulls 3x10-15

Cardio/Circuit Training
I train cardio/circuits 3-4x a week
Sunday-Hills
Tuesday-Light Machine Cardio
Thursday-Light Machine Cardio
Saturday-Kettlebell Circuit

This is very tentative, I mostly make sure I do some form of cardio 3-4x a week.

2

“Park bench” workout

4/17/12- Tuesday

Morning Weight:216 Lbs.

Waist:35.5 In.
Squat:

worked up to 365x1

Davies Circuitx5 60s rest

took it pretty easy today, I am still acclimating myself to school after spring break plus two sleep deprived nights due to school work

3

Cycle 6 Wave 3 (5/3/1)
Bench:
195x5
225x3
250x3

Elliptical 2 m 20 min

Notes: Bit my tongue and took it easy again today. Planning on skipping the de-load week and i’m still not fully recovered so this makes sense. I will probably post some pictures to track my progress later tonight.

4

AM
Cycle 6 Wave 3 (5/3/1)

Sunday

Dead Lift:
275x5
305x3
345x5PR( 15 lbs)

Good Mornings:
120x10x3PR( 1 set)

Leg Raises:
1x12(high)
1x12(medium)

Curls:
50x10x2

PM
Kayakingx60 min

Notes: First really solid workout in the last week or two. Maybe could have gotten one more rep on the dead lifts, felt solid and strong all the way through. Took an ice bath last night, and am making this at least a weekly occurrence. I am confident I can hit four plates by the end of next cycle. Went kayaking with my brother instead of running hills, going to hit those tomorrow. Also could not figure out how to embed pictures.

5

15 hills

6

I’m in for the Norse-ness, just as long as you don’t bite off my hand.

7

[quote]hastalles wrote:
I’m in for the Norse-ness, just as long as you don’t bite off my hand.[/quote]
Ha, i’ll do my best to keep it under wraps

8

Cycle 6 Wave 3 (5/3/1)

4/24/12- Tuesday

Weight- 216 Lbs.

Waist- 34.5 In. (I think this is mostly due to me finding a real bodybuilding tape measurer as opposed to using my dads field tape measurers)

Military Press:

120 x 5

135 x 3

150 x 1

Pull Ups:

Bw x 10

Bw x 6

Bw x 4

Scapular Wall Slides:

1 x 20

Superman’s:

1 x 15s

Brisk Weighted Vest Walk x 40 Min.

Noes: Kept it light today. It’s ironic that the vast majority of workouts i’ve posted on here have been light, considering this is not at all an accurate reflection of how I trained up to this point, but that style has not always served me best and I am trying to take a more conservative big picture approach. The presses felt good, 150 I could have repped out for a PR if I wanted but it would have been hard and my shoulders would have been fried. Cut Dips and YTW’s for more rest. Also thinking about starting Rommaniello’s sprinting program next cycle just to simplify my cardio, because I never seem to know what I am doing. Definitely skipping the deload so I am really taking it easy. Oh and finally, taking non flexed non favorable pictures of yourself is incredibly eye opening. I really have a lot of work to do. It should be added that I am playing football in college, but that is not the primary goal of my training, which I do because I enjoy. I will be playing D3 football.

9

Cycle 6 Wave 3 (5/3/1)

4/26/12 - Thursday

Weight - 217 lbs

Waist - 34.5 in

Squat:

305 x 5

345 x 3

385 x 1

395 x 1

405 x 1 PR (Tweaked back, fuck)

Elliptical x 15 min 1.67 mi

Notes: Fuck. Took an ice bath last night, and 405 felt great and as I was exploding through the lock out I cracked my back, which actually felt good but in the process I definitely pulled/tightened a fickle muscle in my mid upper back which I have been working on getting to fire more to help my shoulders, so this is not too surprising. This is not too big a deal though, I don’t think it will even effect my training. Currently icing it. I probably could have thrown another 20 or 30 lbs on. I’m counting 405x1 as a PR though, because the only time i’ve ever done it before I did more reps but was heavily spotted(football). In other news, prom is tomorrow. It’s not really my thing, but everyone close to me wants me to go so I am.

10

New Cycle Training Maxes:

Bench - 265

Squat - 410

Dead Lift - 375

Military Press - 165

Also I have started a lazy form of carb cycling

Diet:

Mon - No Carb

Tues - High Carb

Wed - No Carb

Thurs - High Carb

Fri - High Carb

Sat - High Carb

Sun - No Carb

Cycle 7 Wave 1

Weight: 212 Lbs

Waist: 34 In

Holy shit, I feel like a stick. Time to eat.

Bench:

175 x 5

200 x 5

225 x 10 PR (+1 Rep + 5 Lbs)

DB Incline Bench:

80 x 8 x 3 PR

DB Row:

100 x 10 x 3 PR

Notes: For some reason I wasn’t happy with this workout because I felt like I should have hit 11 or 12 easy. I probably could have but I didn’t want to risk failure… I really need a training partner. I hate asking people at my gym for a spot… nobody actually trains. It makes me wanna find a new gym, but real powerlifting/performance gyms are ridiculously expensive. Digressions aside, this was a very solid workout. I hit 225x8 sometime over summer, so this is a clear indicator that I have regained my strength and more prior to football season. Prom was actually pretty fun… I spent the last 48 hours in a drunken or sleep deprived stupor however.

11

Cycle 7 Wave 1

Weight - 213 Lbs
Waist - 34 In
Dead Lift:

245 x 5

285 x 5

Stopped there. My back just didn’t feel right, and I think 8-10 reps with 320 would probably have been the worst thing to do in light of that.

Pull ups:

bw 7.5 x 5
bw 5 x 5
bw x 8
bw x 4
bw x 2

Got these in because my back sucks and i’m skipping my assistance on thursday. Whoever said second semester senior year was easy is full of shit. Got so many essays and projects and desperate teachers vainly trying to maintain their limited control over people who have, in truth, already completed the central purpose of their HS career.

Elliptical x 20 min 1.6 mi

Tried a new machine, it was much harder.

12

Cycle 7 Wave 1

Weight - 215 Lbs

Waist - 34.5 In

OHP:

105 x 5

125 x 5

140 x 10

Curls:

50 x 8 x 2

35 x 10

13

Cycle 7 Wave 1

Waist - 33.5 in

Squat:

265 x 5

305 x 5

350 x 6 PR ( + 1 rep)

Face Pulls:

60 x 15 x 5 PR ( + 2 sets + 10 lbs)

Hamstring Curls:

210 x 10 x 3 PR (-2 sets + 20 lbs)

4 Hills

Notes: I’m fine with the 1 extra rep. My low back is still kinda messed up so that’s solid. Good to get some assistance work PR’s in as well. Trying the low volume high frequency approach with conditioning. Starting out real easy.

14

4 Hills

Notes:This low volume thing is going to be interesting, i’ve never done anything close to this before. Working out at my girlfriend’s gym tomorrow, that will also be interesting

15

Cycle 7 Wave 2

Waist- 35 in

I have been measuring wrong, fuck.

Bench:

185 x 3

210 x 3

240 x 3 x 2

DB Incline Bench:

80 x 10 x 3 PR ( 2 reps)

DB Row:

100 x 15 x 3 PR ( 5 reps)

Notes: My girlfriends gym is about as sucky and average as mine, with one exception. Power rack! A couple of weak douchebags bogarted it doing half squats with 135, but this was probably for the best as my initial intent was to go relatively light and push it next week. Looking forward to using the rack for my max effort bench set next week. Happy with the slight accessory improvements. Hopefully enough to prime my strength/recovery for next week.

16

4 Hills

17

Cycle 7 Wave 2

Dead Lift:

260 x 3

300 x 3

340 x 7 PR ( - 5 lbs + 2 reps)

GM’s:

125 x 10 x 2 PR ( + 5 lbs - 1 set)

Full Leg Raises:

bw x 12 x 4

Single Leg Dead Lift:

bw x 6

Single Squat:

bw x 4

4 Hills

18

16 Hills x This Week

Notes: This is 1 more than the most I have ever done in 1 week, however that was in a single session. Probably going to up it to 4 sets of 5 next week. I want to hit 6 sets of 6 in about 4-6 weeks. So far i’m enjoying high frequency.

19

Cycle 7 Wave 2

“I’m Not Doing Jack Shit”

Overhead Press:

115 x 3

135 x 3

150 x 3

5 Hills

20

Cycle 7 Wave 2

Waist - 35 in

Squat:

285 x 3

330 x 3

370 x 3

Pull Ups:

(Bw 10) x 5 x 2 PR ( 2.5 Lbs)

Bw x 5

Bw x 2 x 2

Hamstring Curls:

210 x 12 x 3 PR ( 2 Reps)

Face Pulls:

70 x 15 x 3 PR ( 10 Lbs)

Single Leg Squat:

Bw x 4 x 2 PR ( 1 Set)

5 Hills

Notes:Solid workout, not much time to post. Busy making my own fate. Went easy on squats with light increases on all accessories.