Typically Boring Training Log

Training Training Logs
81

Hello, sir! I’m a hair over 6’ 9" myself.

Glad to see I’m not the only ridiculously tall guy on T-Nation, haha.

I just started training seriously back in late July and I just wrapped up my 4th cycle of 531 as well.

Finished alright. Jumped 40 lbs in my deadlift.

It’s interesting to see how much you eat compared to me. I think I’m definitely doing something wrong as I tend to shoot for 6000 calories (LOL) and it certainly isn’t working for me in regards to weight gain. Less most certainly could be more… I’ll give 4500 daily cals a shot. That probably won’t burn me out nearly as much, rofl.

531 is great. I’ve made the most gains by far on this program. Slow but steady, sir.

82

I doubt that less is more with cals - judging from this thread:
http://tnation.T-Nation.com/hub/ros1816#myForums/thread/4869874/

I found peri-workout nutrition was fundamental - a critical period to get a large amount of cals and protein in. DOnt neglect the maltodextrin/waxy maize starch in your shakes as you can get lots of calories and the carbs drives the protein into the muscle. You could have 100g of carbs in a shake and have 3 shakes before during and after the workout – would net 1200cals w the carbs and protein

83

I see, I see. I’ll have to look into it but I really don’t have much to spend on supplements right now aside from basic protein powder after workouts.

84

Bench today some corrective exercises. Enjoyed it. I used a short mini band around my wrists during bench to keep my triceps activated on all sets. I really think it helped. Also kept an arch in my back and my elbows tucked.

Bench Press
Bar x 5
75 x 5
95 x 5
115 x 3

120 x 5
140 x 5
160 x 8 (easily had 2 more grinders in me)

A1
Skull-Crushers w/ neutral grip
bar 40 x 8
bar 40 x 8
bar 40 x 8
bar 40 x 8

A2
Pull-Ups (all of these are from dead-stop. it’s really bothering me how I’ve stalled but i’m not sure how to progress further [i probably just need to add more rowing volume {horizontal and vertical}])
5
5
4

tried these: http://desmond.imageshack.us/Himg442/scaled.php?server=442&filename=20111207178.jpg&res=medium
calling them stiff-armed band rows from now on
for some reason, the anterior head of my rotator-cuff felt trashed after each rep. really not sure why.
10
10
10
10

Barbell Shrugs (going to see what sort of rep scheme hlss04 uses for these)
135 x 10
155 x 10
175 x 10
195 x 10

Corrective Exercises (going to do after each workout for the next week):
Mini-Band Pull-Aparts
10x10

Scapular Push-Ups (fingers out on last set [was easier on shoulders])
10
10
15

Then did a barbell-split legged squat-style stretch for my psoas/hip-flexors. Killed, but I really think it’s going to help for my APT, as stretching the hip-flexors wasn’t doing shit. Going to do glute activation exercises, too, before squats from now on.

Upper Trap Stretch
Levator Scapula Stretch
Pec Stretch

85

Squats (on wednesday)
95 x 5
115 x 5
135 x 3
165 x 5
190 x 5
225 x 6

all reps were very clean. didn’t strain too hard. trying to not overtrain myself here or at least undo what i’ve already done.

good mornings
135 x 10
155 x 10
175 x 10
175 x 10

Band Pull-Aparts
7x10

I need to keep up with my scapular push-ups.

86

Shoulders (and bisebs)!

Light Dynamic Stretching

OHP
45 x 6
55 x 5
65 x 3
75 x 5
85 x 5
95 x 6

A1
DB OHP
35 x 8
35 x 8
35 x 8
35 x 8

A2
e Z Vertical Row
55 x 8
55 x 8
55 x 8
55 x 8

B1
Chest Supported Lateral Flies
20 x 8
20 x 8
15 x 10
15 x 10

B2
e Z Bicep Curls
35 x 10
45 x 8
55 x 7
65 x 6
70 x 5

Scapular Push-Ups
15
15
15

Workout was done in 35 minutes. Felt good. Glad to finally be able to be working the OHP again consistently.

87

deadlifts were on saturday. went something like this:
135 x 5
170 x 5
190 x 3
225 x 5
255 x 5
285 x 6 (decided i’m going to keep reps at 6 or below from here on out to reduce chance of injury)

bb shoulder shrugs (had straps for these!)
135 x 15
225 x 10
225 x 10
225 x 15
225 x 15
135 x 15
135 x 15

t-bar rows (all of these were super strict form)
1plate x 15
2plate x 15
2.5plate x 10
3plate x 8
3plate x 7
2plate x 15

88

Benched on Wednesday. Doing squats today.

Bench:
Bar x 8
70 x 5
95 x 5
115 x 3
130 x 4 (oops)
150 x 3
170 x 8

skullcrushers
65 x 8
65 x 8
65 x 8

pronated pull-ups
5
5
5

bench
135 x 5
135 x 5
135 x 5
135 x 5

89

squats lol
bar x 5
95 x 5
135 x 5
160 x 3
170 x 3
205 x 3
240 x 5 (going to keep the reps to where i’m not grinding them out to avoid overtraining)

goodmornings
135 x 10
155 x 10
175 x 8
195 x 6

efs light pro band assisted wide-grip pull-ups
8
8
8

90

Looking forward to Monday’s dl session.

91

today was shoulders
OHP
45 x 5
55 x 5
65 x 3
80 x 4
90 x 3
100 x 5

80 x 8
80 x 6
75 x 5
75 x 5

vertical row (clavicle tracking was very, very strange here. and i might be getting impingement issues. going to finish out the vertical row for this cycle but then look back into lateral raises)
35 x 10
55 x 10
55 x 10
55 x 10

e Z bar curlz
35 x 10
45 x 10
55 x 8
65 x 6
70 x 4

I’m altering my training mentality to focus on potentiation rather than annihilation. I used to train most of the “+” sets to failure. I’m starting to leave more in the tank. Also on assistance exercises. I’m pressing/pulling/pushing until my speed deteriorates and then i lower the weight or lower the reps.

92

Deadlifts and stuff
Back felt tweaked before I even started pulling

Deadlift
135 x 5
185 x 5
205 x 3
235 x 3
275 x 3
305 x 5 (these were easy but a strong guy in the gym told me to stop at three. so i guess i’m going to start doing just the prescribed reps for my 531.)

power cleans
135 x 5
135 x 5
135 x 5
135 x 5
135 x 4

shrugs (learned to keep my elbows turned back here)
135 x 10
185 x 10
225 x 10 (i think these were half reps because i was told to drop down in weight)
185 x 10 (half reps too lol dropped down in weight here)
135 x 10
135 x 10
135 x 10

93

This song fueled my deadlifts:

94

Haven’t posted in a while. Haven’t had much to post about. Worked some upper body on Saturday. Body was shot from puking my life up on Thursday evening. Didn’t have much success. Lower body yesterday went quite well, if I do say so myself. Didn’t have enough time for everything, but I got some great work in.

Power clean:
95 x 8 (hang)
115 x 8 (hang)
135 x 6 (hang)
165 x 5 (hang)
185 x 3 (from floor)
205 x 2 (from floor)
215 x 0
165 x 4 (hang)

Heels Elevated 2" below Para Front Box-Squat:
135 x 6
155 x 5
185 x 3
205 x 2
225 x 2
245 x 1 (moderately clean/fast. upper back strength was the limiting factor here.)

Glute Bridges (2s hold at top)
135 x 8
155 x 8
175 x 8
195 x 6

95

OHP’d on Thursday. Went like this:

OHP
45 x 5
55 x 5
75 x 3

85 x 5
95 x 3
105 x 1

tried some jerks but they felt slow so i went to the assistance exercises.

A1
e Z bar preacher curl
bar 10 x 10
bar 20 x 10
bar 30 x 8
bar 40 x 6
bar 45 x 4

A2
bent over db rows
65 x 15
75 x 10
85 x 8
95 x 6

B1
db shoulder press
35 x 8
35 x 8
35 x 8
35 x 8

B2
increased rom lateral flies
25 x 12
25 x 10
25 x 10
25 x 8

scapular pushups:
on floor:
12
25

dip machine scaps:
8
8
8
8

96

deadlifted on friday:
135 x 5
185 x 5
205 x 3

255 x 5
285 x 3
325 x 3 (pr. wore a belt here)

a1
shoulder shrugs w/3s hold at top
135 x 8
135 x 8
135 x 8
135 x 10

a2
dip scap pushups
8
8
8
8

a3
pull-ups
3
3
3
3
3

leg-curl
90 x 8
110 x 8
130 x 7
110 x 8

leg-extension
80 x 8
100 x 8
120 x 8
140 x 8
160 x 8

97

deload week fuck this shit

98

Back to business. Benched yesterday. Good session.

Bench
Bar x 8
75 x 5
95 x 5
115 x 3
150 x 5
160 x 5
170 x 5 (stopped here. kept the reps quick, clean, and tight. pr for explosiveness at this weight.)

Light Reverse Band Presses
205 x 8
225 x 6
245 x 2 (felt myself getting drained quickly here so i stopped the set and dropped back down in weight)
225 x 5
205 x 5

Close-Grip Light Reverse Band Press
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Front Raises
45 x 5
45 x 5
45 x 5
45 x 5

Shoulder stretching.

99

Session was very, very rushed yesterday. Didn’t get to do any glute or hamstring work. Blah.

Power Cleans
95 x 8
115 x 5
135 x 5
145 x 5
165 x 5
185 x 5 (from floor)

Front Squats (all reps way below parallel but not 100% atg)
135 x 3
145 x 5
165 x 5
185 x 5

My back is still proving to be the limiting factor on front squats. I’m also failing to keep my eyes focused upwards which causes my chest to cave in when i come out of the hole. The last set was easy on my legs, I just couldn’t stay tight up top.

My lower back hurt. More than usual. Especially during the hang cleans.

100

Been a while out of the gym. Combined OHP day with Deadlifts. Just did jerks.

Power Cleans w/ Split Jerks
95 x 5,95 x 5} - 10 power cleans with 5 jerks pressouts
115 x 5,115 x 5} - 10 power cleans with 5 jerks pressouts
135 x 5
135 x 3 power clean from hang jerks
155 x 3 power clean from hang
155 x 1 power clean from hang jerk
175 x 3 power clean from hang
185 x 1 power clean from hang jerk (former pr)
195 x 3 power clean from hang
195 x 1 power clean from hang jerk (pr)

Deadlift
245 x 5
275 x 5
305 x 5
305 x 5

A1
Glute Bridges
135 x 4
185 x 8
205 x 8
225 x 8
245 x 6

A2
Hamstring Curls
100 x 8
120 x 8
120 x 8
120 x 8

Scapular Dip Shrugs
8
8
8
8
8

Bent Over DB Row (getting back into lat work, going to go high-rep)
55 x 10
55 x 10
55 x 10
55 x 10