Typically Boring Training Log

Training Logs
1

August 4th, 2011
BW: 208
HT: 6’ 9"
Age: 21

Stats (as of posting [August 04, 2011])
Deadlift: 335 1RM
Back Squat: 255 1RM
Bench: 165 1RM
Vertical Leap: 16"
CnJ: 155

Stats: Current
Bodyweight: 202
Deadlift: 375
Back Squat: 295
Bench: 210
OHP: 125
Vertical Leap: unknown
CnJ: 185
BF%: 8%

Goals (December 30th 2012)
Deadlift: 425 3-5RM
Back Squat: 315 3-5RM
Bench: 245 3-5RM
OHP: 165 3-5RM
Vertical Leap: 24"
BW: 220

Long Term Goals (not done in any particular order):
Deadlift 500 and purchase a T-Nation shirt
Deadlift: 3.36xBW 1RM (810)
Back Squat: 2.28x BW 1RM (550)
Bench: 1.68x BW 1RM (405)
Vertical: 40"
OHP: 225 strict
CnJ: 315
BW: 241
BF: <10%

-Training-
Been through 1-2 training programs but currently on 5/3/1 for the past 3 months. Going to stick with it for ~6 more months.

-Diet-
Generally shoot for 5000+ calories a day. It’s pretty difficult from a monetary standpoint but that should improve once I get to the dining halls in the Fall for school. Going to shoot for 7000+ once that starts back up again.

Just going to start off by posting yesterday’s session before I forget:

-August 03, 2011-
“Heavy” Upper Body Day
20 minute walk to gym
Dynamic Stretching

BB Bench:
135 x 1
145 x 1
155 x 1
165 x 1 (felt like trying for 175 but didn’t feel like eating 175 lbs of iron)

A1
Neutral Grip Chins:
BW 3 sets of 4 (moderately difficult. thinking about adding weight next time.)

A2
Incline DB Bench:
55/hand x 7
65/hand x 7 (was difficult getting the db’s in position but after that it was easy)

B1
DB Shoulder Press:
35/hand x 8
35/hand x 8 (really had to grind out this last set. upper body is weak as piss)

B2
Chest Supported DB Row:
65/hand x 10
65/hand x 10
70/hand x 10

Power Laterals:
30 x 2 sets of 10

Felt good that day. In and out of the gym in 40 minutes.

-August 04, 2011-

Dynamic Stretching:
Prone Scorps
Leg Swings

9 x 30-50 yard dashes at high intensity
last two sprints were done in the rain. wanted to do more but it was difficult to gain traction on the grass and there’s no way in hell i’m running on concrete.

Diet Today:
2 Gallons Water
Protein Shake after run (65g protein, 410 cals)
Large order of Sweet/Sour Chicken + Large Beef w/ Broccoli (lots of cals and lots of protein)
10 slices of pepperoni pizza from dining hall (90g protein, 1200 cals)
Leftover fried chicken from dining hall (~50g protein, ~800 cals)
16 oz Greek Yogurt (44g protein, 340 cals)
can of peaches (210 cals)

protein: 250 + sweet/sour chicken + beef w/ broccoli
calories: 2820 + sweet/sour chicken + beef w/ broccoli

normally don’t eat out so i’m not really sure how much i got today. kind of disappointing but w/E. looking forward to dynamic lower body day tomorrow. always looking forward to lower body day.

2

Supposed to be lower body dynamic today but I decided to make it a TBT session since I’m leaving town and won’t be able to lift tomorrow.

  • August 5, 2011 -
    20 Minute walk to gym
    Dynamic Stretches: Arm Rotation Swings, Bird Dogs, Leg Swings, Prone Scorps
    BW: 211.5

Bounce drops from 14" Boxes to rim or above:
BW x 5
BW x 5
BW x 5
BW x 5

Free Squats (front):
245 x 2
255 x 2
255 x 2
255 x 2
255 x 2
255 x 2 (felt really awkward with a wide stance front squat… need to work the form out or just go to back squats when i squat wide stance. need to purchase chains regardless.)

Deadlift Speed Pull:
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2

Flat BB Speed Bench:
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

A1
Neutral Grip DB Bench:
55 x 7
65 x 5
65 x 5

A1
Bent Over DB Rows:
75 x 7
75 x 7
80 x 7

B1
Reverse Hyper Iso Holds
BW 30sec (lost focus. was trying to go to 45.)
BW 60sec (made up the lost 15sec on this rep)

B2
Sidebends (Cable Machine)
150 x 7
150 x 7

C1
Leg Raises
BW x 8
BW x 8
BW x 8

C2
External Rotations
40 x 20
40 x 20
40 x 20 (loose form on 2nd half last set. need to keep tight or lower weight.)

Felt good.

Diet:
12 oz Greek Yogurt: 30g protein, 205 cals
7 slices pepperoni pizza: 84g protein, 840 cals
Post Workout Shake: 65g protein, 350 cals
4 slices meat pizza: 84g protein, 1600 cals
swedish meatballs + pasta: 64g protein, 1120 cals

330g protein, 3849 cals

terribly on the low side today, but that’s to be expected with the only other dining hall on campus closing for the semester…

3

August 7th, 2011
30m Sand sprints x 8

4

August 9, 2011

-Lower Body-
Lateral Bounding
BW x 6
BW x 6
BW x 6
BW x 6

Squat:
135 x 5
205 x 5
225 x 5
225 x 5
225 x 5

Barbell Reverse Lunges From Defecit
115 x 8
115 x 8
115 x 8

A1
Deadlift (no access to GHR)
135 x 6
255 x 6
275 x 6

A2
Box Squats (3" below parallel)
135 x 6
136 x 6
136 x 6

Wood Choppers
80 x 10
80 x 10
80 x 10

Went in not thinking I’d be able to work legs but after dynamic stretching I felt like I’d give it a shot. The session turned out alright.

5

August 8, 2011
Skim Boarding… ~20 20yd sprints

6

August 10th, 2011

Light recovery swimming with some boarding/body surfing… awww jeaaahhhhhh.

5:50 p.m. - legs so soft they be like jell-o

7

August 11, 2011

Heavy Upper Body Day

Flat Bench:
135 x 5
145 x 5
145 x 5
145 x 5
150 x 5
felt difficult, but good

A1
Neutral Grip Chins:
BW x 8
BW x 4
BW x 3
BW x 2
so difficult ._. thinking about moving to the assisted chin-up machine just to do them with perfect form and not having to break a set down into parts.

A2
Incline DB Press:
55 x 6
60 x 6
increased angle… but took a step back this week in weight.

B1
DB Shoulder Press:
35 x 8
35 x 8 didn’t have to grind this last set. felt good.

B2
BB Row:
135 x 10
135 x 10
135 x 10

Lateral Raises:
35 x 12
35 x 12

CnJ:
115 x 1
135 x 2
135 x 2
135 x 2

felt like piss. haven’t been able to get enough calories and carbs for these workouts since being on vacation. regardless of increasing weight on some exercises, i’m disappointed in the regression in pull-ups and sort of incline bench. difficult to say where i should be with the new angle. w/e. just going to eat more and not let this happen on sunday during dynamic upper body day.

edit – i guess i can’t really consider the pull-ups a regression if i had a moderate level of difficulty doing 3 sets of 4 last week. it’s amazing how awesome this forum as a logging tool is.

many thanks for letting me post here, T-Nation/Biotest.

edited edit – aww jeah. brother measured my vertical jump for me and apparently i’m at 21". 5" over what i had guesstimated. i may have to increase my goal of 24" by december. just going to see how it plays out for now, though. feelsgoodman.jpg

8

August 13th, 2011

Dynamic Lower Body:
Bounce Drop Jumps from 12" Box:
BW x 5
BW x 5
BW x 5
BW x 5

Squat:
135 x 2
225 x 2
245 x 2
255 x 2
255 x 2
260 x 2
260 x 1
250 x 2

Deadlift Speed Pull From 4" Defecit:
205 x 3
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
280 x 1
285 x 0 (leaned too far forward off the pull. need to sit back on heels more.)
280 x 1

A1
Barbell Step Up:
185 x 6
185 x 6
195 x 6

A2
Reverse Hyper Isometric Hold
BW x 60s
BW x 60s

Sidebends:
140 x 8
160 x 8
200 x 8

9

August 14th, 2011
Speed Bench:
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
speed is getting much faster

A1
Neutral Grip DB Bench:
60 x 7
60 x 7
60 x 7

A2
Bent-over DB Rows
75 x 9
75 x 9
75 x 9
75 x 9

B1
Full Cleans
135 x 6
135 x 6

B2
Face Pulls
80 x 12
90 x 12

C1
Leg Raises
BW x 12
BW x 12
BW x 12

C2
External Rotations (apparently i’ve been doing internal rotations. HAH. these were absurdly difficult)
20 x 12
20 x 12
20 x 12

10

Deload week. Sitting at 214.5 lbs.

Lower Body Day
Squat
135 x 2
225 x 2
225 x 2
225 x 2
225 x 2

Reverse Lunges From Deficit
95 x 8
95 x 8

Deadlift
255 x 6

Box Front Squats (3" below parallel)
135 x 6
135 x 6

Wood Choppers
80 x 8
90 x 8

11

Came across some old cinder blocks and bricks behind my shed and stacked them up to test out some standing box jumps tonight on a whim.

Two-legged standing: 41.5
One-legged standing (left): 36"
One-legged standing (right): 33"

They were pretty difficult since I was in street clothes and had to deal with limited mobility but it’s good to know roughly where I’m at. Balancing on top of 6 cinder blocks bricks was pretty ridiculous, too. Could have gone higher on solid boxes. Probably not the safest idea, but there weren’t any other stable obstacles in sight that I could use. Also somewhat surprised but not surprised by my left leg being more capable than my right since I’m generally right side dominant. Makes sense given my background, though.

Night.

12

August 18, 2011

Decided to say fuck deload week. I’m not at the stage where I need to deload every 4 weeks. Max effort upper body today (felt awesome). Had my dad spot me on bench.

Bench:
135 x 3
155 x 1
165 x 1 (former pr)
175 x 1
185 x 1
190 x 1
195 x 1
200 x 1 (pr)
205 x 0
Glad I now know where I’m at in terms of bench ability so I can program my upper body days accordingly.

A1
Neutral Grip Chins:
BW x 4
BW x 4
BW x 4

A2
Incline DB Press
55 x 7
65 x 4
60 x 7

B1
OHP
75 x 8
75 x 8
(need to get better at this, rofl)

B2
BB Row
135 x 10
135 x 10
145 x 10

Power Laterals
30 x 12
35 x 12

—Beginning to work plyos in—

One-legged 20 yard runs/hops or w/e
3 with each leg

Crouched jumps into paused lunges
BW x 4
BW x 4
BW x 4

Note: felt like shit going into the workout but it turned out to be a great session.

Note: knees felt like shit for the rest of the day after plyos. monitor accordingly.

13

Just got back in town tonight for the beginning of the fall term. Can’t wait to demolish the piss out of my classes this year. Stoked.

Met up with a friend yesterday and hit up the Gold’s Gym he goes to. Decided to do legs/lower body. Felt really tired going into and coming out of the work-out. I blame driving for 6 hours straight. Should have taken CT’s advice for neural fatigue and just focused on explosiveness throughout the workout and been in and out of the gym in 25 minutes.

August 19th, 2011
Lower Body
Squat
135 x 3
225 x 2
275 x 2
275 x 2 (nearly lost this last rep)
245 x 2
245 x 2 (couldn’t do anymore)

Trap-Bar Pulls (finally got to use one of these! too bad my cns was shot ._.)
225 x 1
225 x 1
275 x 1
285 x 1
285 x 1
285 x 1
285 x 1
285 x 1

Leg Extension:
50 x 10
50 x 10
50 x 10

Reverse Hyper Iso Hold:
BW x 60s
BW x 60s

Sidebends:
140 x 8
140 x 8
150 x 8

14

Wow. My conditioning sucks. Played an intense game of ultimate today and realized how out of shape I really am. Going to start running a mile after each workout or on off-days to increase my endurance. Eventually ramp up to 1.25, 1.5, 1.75, and then stop at 2 miles when the season starts. I feel like putting on mass and increasing my lifts will be difficult but I shall endeavor to persevere nonetheless.

Also time for 10,000 cals a day. Fuck yeah, this should be fun. JK TIME TO FORCE-FEED.

15

August 22, 2011

Lateral Bounding
0. legs too fatigued from running so much yesterday.

Lower Body Day
Squat:
135 x 5
205 x 5
225 x 5
230 x 5.5

Barbell Reverse Lunges From Deficit
95 x 8
115 x 8
120 x 8

Box Squats
135 x 12
135 x 12
155 x 12

Wood Choppers
80 x 8
90 x 8
90 x 8

Recorded and might post the last set of squats for form check.
Workout felt good. I can feel my work capacity’s starting to increase. Should see the box squats going up in numbers quite a bit after this. 135 was easy at parallel.

16

Workout felt incredible today.

August 24th, 2011

Bench
Bar x 8
135 x 5
145 x 5
155 x 5
160 x 5
165 x 5 (felt great)

A1
Neutral Grip Chins
BW x 8 (these felt awesome)
BW x 8 (felt awesome again)

A2
Incline BB Bench
Bar x 6
95 x 8 (way too easy, was lifting with friends so forgot to add weight)
120 x 8
should have added a 3rd set to make up for 1st set

B1
DB Shoulder Press
30 x 8 (e Z)
40 x 7 (last rep left arm failed. DAMMIT, LEFT ARM! D:<)
35 x 7 (died. felt a good pump, though, lol)

B2
Chest Supported Row
60 x 8
70 x 8
70 x 8 (really getting better with this ~(._.~)

Power Laterals
30 x 12
30 x 12
35 x 12 (work capacity is definitely increasing here [usually only do 2 sets])

Overall, it felt amazinnnnggggg. Having spotters now since school is in session.

Note: Ate cliff-bar 25 minutes before work-out for energy. Felt amazing. Felt pumped. I think the fact that I didn’t work my upper body on Saturday helped out a tad and really let me come in hard with this workout.

Here are my squats from the other day if anybody wants to view them. I don’t think I’m getting close enough to parallel, but I could be wrong. Are my knees going too far forward? Thanks.

Diet today:
18 oz yogurt: 40g protein, 300 cals
6 slices pizza, turkey wrape: 68g protein, 1400 cals
2 protein bars: 40g protein, 400 cals
cliff bar: 10g protein, 160 cals
post workout shake: 60g protein, 400 cals
post workout meal: turkey, ham, pepperoni sandwich + 3 cheese burgers: 70g protein, 1600 cals

Total thus far: 288g protein, 4260 cals

17

Good training brah. on leg day, ditch the box squats and do some DB RDLs. You should be able to load them similarly and they spare your lower back while hitting the rest of the posterior chain harder. keep eating big and training hard.

18

[quote]Broccoli1 wrote:
Good training brah. on leg day, ditch the box squats and do some DB RDLs. You should be able to load them similarly and they spare your lower back while hitting the rest of the posterior chain harder. keep eating big and training hard.[/quote]

I appreciate that, man.

Thanks for the idea. I think I might do both, honestly.

I’ve been looking for a new hammy exercise too since the GHR machine we have here has no knee flexion to it so it’s really just a GR, lol.

19

“blarhalrgargakrgarkhalrglarglarlarglarglarhlarg.” - Me, August 26th 2011

Walked like 5 miles today just between classes. I feel like my cns was shot before I even started lifting. Should not have tried max effort deadlifts today. Terrible decision. I feel like I was on the right track with the reactive squats… but yeah… terrible idea with the deadlifts.

Bounce Drop Jumps
BW x 5
BW x 5
BW x 5
BW x 5

Reactive Squats (relax legs and then stop the weight as it’s falling, squat back up)
Bar x 3
95 x 8
135 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

Deadlifts
Bar x 8
95 x 6
135 x 3
225 x 3
275 x 1
295 x 1
315 x 1
345 x 0 (current pr. should have dominated this. stalled halfway through.)
335 x 1

Barbell Step-Ups
135 x 6
185 x 6
195 x 6

Reverse Hyper Isometric Hold
BW x 60s
BW x 60s
BW x 60s

Sidebends (cable machine not really available)
120lbs DB x 10
160 x 8
120lbs DB x 8

Bad day. Shit day. Pissed at all the idiots trying to use the squat rack. Had 2 people doing curls in the one other squat rack and then 10 minutes later there were people doing rows in the squat rack while I was cutting my rest in between sets of squats and deadlifts since so many people “needed” the squat rack that I was using. Not ONE FUCKING PERSON used the squat rack for squats OR EVEN DEADLIFTS while I was there. Fuck that shit. Never doing that again. Just assuming everyone behind me is using the rack for curls or rows or shrugs or some stupid shit that doesn’t actually require a squat rack. I refuse to rush my pace for dumb shits. Fuck.

20

^^^ Funny how you look back on things and realize your reaction was silly. Oh well, was just venting frustration, I suppose.

August 28th, 2011
Upper body today
Speed Bench
Bar x 8
95 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

A1
Neutral Grip Bench
60 x 6
60 x 6
65 x 6

A2
Bent Over DB Row
75 x 6
80 x 6
85 x 6
85 x 6

B1
BB Power Clean
135 x 8
135 x 8 (kicked my ass)

B2
Facepulls
80 x 12
80 x 12

C1
Leg Raises
15 x 8
15 x 8
15 x 8

C2 External Rotations
15 x 20
20 x 20
20 x 20 (burnnnnn motherfucker burnnnnnnnnnnnnnnn)