Training Log

Training Training Logs
81

23Apr15 Repetition Lower
A. Sprints 6x15m, Standing Start, Right Facing, Left Facing, Prone Start, Supine Roll Left, Supine Roll Right
B. Barbell RFESS 4x8-10
145x8
150x8
150x8
150x8
*Felt a little off-balance with these today. Going to keep trying to move at a quicker tempo and improve form before I up the weight.
C. Good Mornings 3x8-12
135x10
135x10
145x10
*First time doing these. Erectors and 'strings going to be quite sore.
D. Ab Wheel 4x10-15
x13
x13
x13
x13
The wheel at the gym is slowly but surely starting to break, it’s pretty wobbly. Might need to switch this exercise out.
E. Prowler Suicides
3x10m,20m,30m @ 90lbs
6x10m,20m @90lbs

Not my best day. Focus was lacking towards the beginning, got a little frustrated on the split squats. Looking forward to crushing tomorrow.

82

23Apr15 Repetition Lower
A. Sprints 6x20m
Standing Start
Right Facing Start
Left Facing Start
Prone Start
Supine Start - Roll Right
Supine Start - Roll Left
B. Barbell RFESS 4x8-10
145x8
150x8
150x8
150x8
C. Good Mornings 3x8-12
135x10
135x10
145x10
D. Ab Wheel Roll-outs
x13
x13
x13
x13
E. Prowler Suicides
3x10m, 20m, 30m 90lbs
6x10m, 20m 90lbs

83

24Apr15 ME Upper
A. Bench Press 5RM
45x10
135x5
155x5
175x5
185x5
200x5
205x3
*Same 5RM from last week, but it felt much cleaner and quicker today. 205x5 next week.
B. Blast Strap Push-Ups Feet Elevated 12" 2xMax Reps
BWx13
BWx13
*First time with these. Got a really deep stretch at the bottom end (Fists were basically even with armpits) and then finished at the top by bringing fists together to get a good squeeze. Really like this movement. Fries the core and stabilizers too.
C1. Neutral Grip Inverted Rows 4x8-12
15lbs x 10
15lbs x 10
15lbs x 10
15lbs x 9
*Great upper back squeeze on these, good forearm work too. Righteous.
C2. Face Pulls 4x8-12
80x12
90x12
90x12
90x12
D. One Arm Barbell Shrugs 4x8-15/arm
105x12
105x12
105x12
115x10
E. Chins 4x8-15
BWx12
BWx9
BWx8
BWx7

84

25Apr15
Sprints
A. 2x400m 4:00 interval
1:07
1:08
B. 4x300m 3:30 interval
:50
:51
:51
:52
C. 4x200m 3:00 interval
:32
:31
:32
:32

Felt pretty good today! 1:07 is my fastest 400m time yet.

85

26Apr15 ME Lower
Won’t be able to make it to the gym tomorrow, so I went ahead and did tomorrow’s training today.
A. Front Squat 5RM
45x5
135x5
155x5
175x5
185x5
195x5
205x5
215x5
225x5
230x3
B. Heavy Sled Push 4x30m
400lbs
400lbs
400lbs
400lbs
C. GHR 3x8-12
BWx12
BWx10
BWx9
D1. Reverse Crunch 3x10
D2. Russian Twist 25lbs 3x10/side
D3. Toe Touches 25lbs 3x10
D4. Windshield Wipers 3x10/side

Finisher - 5 rounds, 2:00 rest
A1. Front Squat 205lbs x 3
A2. Prowler Sprint 90lbs, 25m down 25m back

Felt like I needed to light a fire in my belly today. Haven’t been training with enough intensity or focus. The finisher certainly accomplished that.

86

28Apr15 Repetition Upper
A. Weight Vest Deficit Push-Ups, 3", 4x12-15
40lbs x 18
40lbs x 15
40lbs x 12
40lbs x 12
B1. Chins 4x8-12
BWx11
BWx9
BWx8
BWx8
B2. Band Pull-Aparts
x12
x12
x12
x12
C. DB Military Press 4x8-12
45x12
45x10
45x9
45x8
D1. DB Farmer’s Carry 3x60m
95lbs
95lbs
95lbs
*no drops today. sweet.
D2. Band Tricep Pushdowns, medium tension band, 4x15-25
x17
x15
x15
E. Wrist Roller 3x2
10lbs x 2
12.5lbs x 2
10lbs x 2

87

29Apr15
Sprints

3 sets of the following:

A. 400m, 1:09, 1:08, 1:10
Rest 3:00
B. 300m
Rest 2:00
C. 200m
Rest 1:00
D. 100m
Rest 4:00

For your listening pleasure:

88

30Apr15 Repetition Lower
A. Sprints 6x20m
Right Facing Start
Left Facing Start
Prone Start
Supine Start - Roll Right
Supine Start - Roll Left
Standing Start
B. Barbell RFESS 4x8-10
150x8
150x8
155x8
155x8
*these were quicker and tighter today.
C. Good Mornings 3x8-12
145x10
145x10
155x7
*last set too heavy.
D. Ab Wheel Roll-outs
x15
x10
*ab wheel broke mid set. had to switch it up for the last two sets.
D. Standing Band Pull-in 2x10-15
x15
x15
Finisher
Sled Sprints 6x30m, rest as needed
290x2
250x2
200x2

Probably should’ve skipped the finisher today. Don’t want to become a “conditioning queen”. Need to remember the goal, which is strength.

One awesome thing from today; walked into the gym and saw 6 sets of farmer’s handles and a trap-bar!!! Sweetness!

89

Hey bud. Actually really wanted to try Cressey’s Maximal Strength once I got into a commercial gym. How did you like it? what adjustments have you made (sorry if you answered this, I didn’t see it)?

Training looks good though, conjugate method is what you’re doing now, while bulking? Interesting to see how that goes! What’s your goal weights, regarding strength and size?

90

[quote]Spidey22 wrote:
Hey bud. Actually really wanted to try Cressey’s Maximal Strength once I got into a commercial gym. How did you like it? what adjustments have you made (sorry if you answered this, I didn’t see it)?

Training looks good though, conjugate method is what you’re doing now, while bulking? Interesting to see how that goes! What’s your goal weights, regarding strength and size?[/quote]

I liked it! Wish I had finished it. Before you start, make sure you will have the right equipment to actually run it correctly, because some of the exercises/lifts do require some specialized equipment that might not be found in all gyms. I liked how EC breaks each phase up into 4 degrees of intensity; week 1 high, week 2 medium, week 3 very high, week 4 deload.

I kinda self-sabotauged myself when I was doing Max Strength, I was doing waaaay too much conditioning. Really stupid.

Yea, running WSFSB3 now. I really like the conjugate method. As far as bulking goes, I’ve reached my goal weight (185) and actually pushed up to about 188. So I’m shifting focus to just getting stronger. If I continue to gain, so be it, but I’m not actively trying to add any more weight now.

91

1May15 ME Upper
A. Bench Press 5RM
45x10
135x5
155x5
175x5
185x5
195x5
205x4*Spotter grabbed the bar on the fifth rep, but I’m almost positive I had it. Pet peeve right there.
210x2
B. Blast Strap Push-Ups Feet Elevated 12" 2xMax Reps
BWx15
BWx14
C1. Neutral Grip Inverted Rows 4x8-12
15lbs x 11
20lbs x 8
20lbs x 9
20lbs x 9
C2. Face Pulls 4x8-12
80x12
80x12
90x12
90x12
D. Trap Bar Shrugs 4x8-15
205x15
225x12
225x12
225x12
E. Chins 4x8-15
BWx11
BWx9
BWx7
BWx7

92

2May15 - Strongman Day
A. Tire Flip 4x6, :60 rest
B. Reverse Sled Drag, 6x30m
400lbs x 1
435lbs x 5
C. Zig-Zag Farmer’s Carry 5x60m, :60 rest
135lbs/hand x 5
D. Hand-Over-Hand Thick Rope Sled Pull 3 x Failure, :90 rest
300lbs x 4 lengths
300lbs x 3 lengths
300lbs x 2 lengths
E. Prowler Suicides 6 x 10m 20m, :90 rest
90lbs x 6
F. Sledgehammer Swings x 60
16lbs x 15/side
16lbs x 15/side

93

4May15 ME Lower
A. Front Squat 5rm
45x5
135x5
155x5
175x5
195x5
215x5
235x5 *10lb PR
245x2
B. Heavy Sled Push 4x30m
400
410
410
410
C. GHR 3x8-12
BWx12
BWx10
BWx9
D1. Reverse crunch 2x10
D2. Russian twist 2x10/side 25lbs
D3. Toe touches 2x10 25lbs
D4. Windshield wipers 2x10/side

94

235x5
Would’ve liked to have gone a little deeper. Next time.

95

5May15 repetition upper
A. Weight vest Push-ups w/ 3" deficit
40lbs x 20
40lbs x 13
40lbs x 12
40lbs x 12
B1. Chin ups 4x8-12
BWx12
BWx10
BWx8
BWx8
B2. Band Pull Aparts 4x8-12
X12
X12
X12
X12
C. DB Military Press 4x8-12
45x12
45x11
45x8
45x8
D1. DB Farmers Carry 3x60m
95
95
95
D2. Band Tricep Pushdowns 3x15-25
X15
X20
X25
E. Wrist Roller 3x2
10lbs x 2
12.5lbs x 2
12.5lbs x 2

96

6May15
Normally today would be sprints but I tweaked my right rhomboid yesterday (doing band pull aparts of all things) so I wanted to minimize upper body involvement today and sprinting always wrecks my upper back.

A. 10x30 prowler sprints, 180lbs, high/low handles
1:15 interval

2:00 rest

B. 10x30m prowler sprints, 140lbs, high/low handles
1:00 interval

97

[quote]erik_carlson wrote:
I tweaked my right rhomboid yesterday (doing band pull aparts of all things)
[/quote]
Nice! Intense band work! lol
:slight_smile:

98

[quote]Evolv wrote:

[quote]erik_carlson wrote:
I tweaked my right rhomboid yesterday (doing band pull aparts of all things)
[/quote]
Nice! Intense band work! lol
:)[/quote]

Haha! Yeah, I may be the only person in history to hurt themselves doing pull-aparts. My contribution to the big book of lame training injuries.

7May15 Repetition Lower
A. Sprints 6x20m
2 x Standing, forward facing
2 x Standing, right facing
2x Standing left facing
B. Barbell RFESS 4x8-10
155x8
160x8
160x8
160x8
*These felt great today. Stayed tight and knocked reps quickly. I know a lot of people really feel this in their medial quad, and I do too to an extent, but they really burn my glutes.
C. Good Mornings 3x8-12
150x8
150x10
150x10
D. Spread Eagle Sit-Ups 4x10-15
35lbs x 15
45lbs x 15
53lbs x 15
53lbs x 15
*Focused on getting a belly full of air and bracing like I was going to squat or deadlift.

Knocked out some good foam rolling and static stretching afterwards. Good day!

99

8May15 ME Upper
A. Bench Press 5RM
45x10
135x5
155x5
175x5
185x5
195x5
205x5PR. Maybe had 210 in me, but wanted to get a clean 205 after it got spotted last week.
215x1
225x1pretty stoked about this. Never hit 2 plates before. Actually felt pretty easy!!
B. Blast Strap Push-Ups Feet Elevated 12" 2xMax Reps
BWx17
BWx15
C1. Neutral Grip Inverted Rows 4x8-12
20lbs x 12
20lbs x 10
20lbs x 9
20lbs x 8
C2. Face Pulls 4x8-12
90x12
90x12
100x12
100x12
D. Trap Bar Shrugs 4x8-15
225x14
235x11
235x10
225x13
E1. Chins 4x8-15
BWx12
BWx9
BWx7
BWx7
E2. Band Tricep Pushdowns 4x15-25
X25
X20
X16
X16

100

9May15
Sprints
A. 8x100m 2:00 interval
3:00 rest
B. 5x200m 3:00 interval
3:00 rest
C. 6x40m 1:00 interval

As I have gotten bigger and stronger I’ve noticed I feel much more explosive during my sprints. The endurance isn’t there anymore, but to be honest, I prefer how I feel now.

Yesterday my class was told by the instructors that our gym is off-limits until further notice because some individuals have been leaving weights out and not cleaning up before they leave. Having our own personal gym on a military base was a huge privilege and something I really appreciated because the regular base gym is always packed and isn’t nearly as nice of a facility as our gym was. I won’t have access to a lot of the equipment that I had been using on a regular basis (i.e. Prowler, bands, blast straps, weight vests, GHR machine, trap-bar, farmer’s walk handles, area to do weighted carries, etc.). Looking on the bright side, WSFSB3 is flexible with exercise selection, and today marks the end of my second 3 week cycle, so I was due for a change anyways. Also, I feel like my triceps are lagging, so I’m adding in a set of tricep work on both upper body days. Nothing too crazy or intense, just a little extra stimulation. New schedule is:

Monday - ME Lower
A. Deadlift 5RM
B. DB RFESS 4x6-12
C. 45deg Back Extensions 4x8-12
D1-D4. Ab Circuit
E. Short Sprints

Tuesday - Repetition Upper
A. DB Incline Bench Press 4x12-15
B1. Pull-Ups 4x8-12
B2. Band Pull-Aparts 4x8-12
C. One-Arm DB Overhead Press 4x8-12
D. DB Shrugs 3x8-10
E1. Hammer Curls 3x8-10
E2. Band Tricep Pushdowns 3x15-25
F. Grip Work 3 sets

Wednesday - Conditioning
Sprints

Thursday - Repetition Lower
A. Box Jumps 5-8x1-3
B. Barbell Reverse Lunge w/ Front Foot Elevated 4x8-10
C. RDL’s 4x8-12
D. Spread Eagle Sit-Ups 4x10-15

Friday - ME Upper
A. Bench Press 5RM
B. DB Bench Press Palms In 2xMax Reps
C1. Barbell Row 4x8-12
C2. Face Pulls 4x8-12
D. DB Shrugs 4x8-15
E1. Chins 4x8-15
E2. Band Tricep Pushdowns 4x15-25

Saturday - Conditioning
Either lower intensity tempo runs (200m-400m) or a bodyweight circuit, or if I’m feeling really beat up just a weighted incline walk or pure rest. I want my legs to be fresh for Monday’s Max Effort Lower.