Unhappines Breeds Greatness

Training Training Logs
81

Thursday - Upper Body 3

A. Seated DB Press
25s x 5 x 2
45s x 3
55s x 1
60s x 18 (Some kind of rep PR, definitely very happy with this)

B. Bench
45 x 10
75 x 10
105 x 10
135 x 10
165 x 10
185 x 6 (it was crazy how my chest just died on that sixth rep, I managed to fire it to lockout but it was like whatever energy was left just darted out of me…)

C. Dips - bodyweight x 20, 20, 12, 10

D. Incline DB Extensions - 25s x 15, 12, 10, 8, 8
E. Lateral Raises- 10s x 10, 10, 10 , 10, 10(20-45 sec rest here)
F. Incline Machine Flies - 40 x 12, 12, 12, 12, 9

Done. All in all very happy with the DB press PR because I am weighing very light today at 187 so I will definitely be able to push those up in the very near future…

82

Monday - Squats

A. Cambered Bar Squats
Worked up to 180 bar weight and 40 lbs in chains and 80-120 in band tension (short efs orange bands)
Did sets of 1, 2, 3, 4, 5, 6, and 8.

B. RDLs - 135 x 20
C. KB Swings - 3 x 20 (emptykb)

D.Band hamstring curls -3 x 20
E. DB Leg Extensions - 8 x 20 (quick flex), 8 x 15 (1 sec flex), 8 x 10 (2 sec flex)

That was all she wrote.

83

Friday - Deads

A. Sumo Deads
135 x 2
225 x 2 x 2
275 x 1
315 x 1 x 3 sets (wasn’t happy with how the form looked so I kept going until I got it right)

265 x 15 deadstop (did 10-rested 20 sec - 3 - rested 40 sec - 2…just was fried and not focusing…)

B. Deadlift Stance High Bar Pause Squats - 175 x 18

C1. Pull Ups - 3 x 8
C2. Band Straight Arm Pulldowns - 3 x 8 w. long blue band

D. Pendlay Rows- 135 x 6, 6, 3 (20 sec rest between sets)

84

Monday - Bench and Accessories (aka holy shit thats some volume…)

A. Bench
45 x 5 x 2
95 x 3 x 2
135 x 2
195 x 9, 8-9, 7/2 (had to rest pause this)
*I lost count on the second set…i hope 9 but think i got 8…

B. Incline Bench
45 x 5 x 2
95 x 3 x 2
145 x 2, 2, 2, 2, 2, 6 (20 sec rest between sets, last set for amrap)

C. Dips
bw x 10
20 x 10
40 x 10
60 x 6

D. Pec Deck - 3 x 12 w. 45
E. DB Pullovers (flexing pecs hard on each rep) - 40 x 20, 30 x 20

F. Seated Arnold Press
20s x 5
40s x 5, 5, 5, 5, 5, 7 (20 sec rest between sets here too, last set amrap)

G. Lateral Raises - 4 x 15 w. 10s
H. Dual Cable Face Pulls - 3 x 12 w. 45
I. Reverse Pec Deck - 3 x 20 w. 30

J. V-bar Pushdowns - 32.5 x 10, 10, 10, 10, 35 (20-30 sec between sets, last set amrap)

Really combined a few days here because I hadn’t hit upper body hard in awhile and since I am playing with new methods I wanted to get a starting feel for them to compliment my main movements.

85

Wednesday - Deads
A. Sumo Deads
Seated deads
45 x 5 x 2
95 x 4
went to regular from the floor
135 x 3
185 x 2
225 x 1
275 x 1
added belt
315 x 1
added straps
340 x 1

285 x 10

B. Deadlift Stance Cambered Bar Squats
bar x 2
95 x 2
185 x 15

C. Pull ups (30 second work periods)
25 lbs x 8 and 3 top partials
10 lbs x 8 and 3 top partials
bw x 8

D. Bent-Over Rows (30 sec work periods)
135 x 5
175 x 15
115 x 18
70 x 25

C. Band Straight Arm Pulldowns (30 sec work periods)
blue band x 13 and 7 top partials
blue band x 8, 10 bottom partials, 10 top partials
blue band x 7, 7 bottom partials, 7 top partials

D. Band Face Pulls - 3 x 12 w. red band (30 sec rest)

86

Finally Back

Monday - Deads
A. Sumo Deads
From Floor
135 x 3 x 2
185 x 3
225 x 2
275 x 1
315 x 1
From 3.5 inch blocks
315 x 10

B. Deadlift Stance 5 Sec Pause Squats - 165 x 5
C. 3.5 Inch Deficit Sumo Deads - 180 x 6 (was just too gassed)

D. Meadows rows - 50 x 8, 8, 16
E. Single Arm Supinated Lat Pulldown - 40 x 10, 10, 25 x 15

F. Rear Delt Machine - 3 x 20 w. 30
G1. Chest Supported High Rows (elbows high) - 45 x 8, 8, 8
G2. Plate Shrugs (2 sec squeeze) - 45s x 10, 10, 10

Done.

87

Another long time since a last update…

Monday - Deads 1
A. Deficit Deads standing on 2 mats
135 x 3 x 2
225 x 2
275 x 1
315 x 1
365 x 1
405 x 1
460 x 1 (5 lb all time PR)

Tuesday - Deads 2
A. Sumo Deads
135 x 3 x 2
225 x 2
275 x 1

B. 3.5" Deficit Deads
315 x 1
365 x 1
405 x 1
445 x miss

C. Deadlift Stance High Bar Pause Squats
45 x 10
75 x 10
105 x 10
135 x 10
low bar singles from here on because back hurt
185 x 1
225 x 1

D. Single-Leg Leg Press - 3 x 10 w. 1 PPS (no rest between legs)
E. Low Cable Rows - 90 x 10, 10, 22

that was all…

88

Wednesday - More Legs? Fuck…

Day 3 of a 3 week squat blitz in an attempt to bring up my leg size and strength in preparation for a even meet cycle

All squats were doing in oly shoes as opposed to the chucks I have been using…the oly shoes felt much better…

A. Chain Squats (40 lbs in chains)
45 x 8
95 x 8
145 x 6 (8 sec neg)
175 x 4 (6 sec neg)
210 x 2 (first rep 4 sec neg)
235 x 1

3 x 3 w. 195

B. High Bar Pause Squats (4 sec neg, 3 sec pause)
45 x 3
95 x 3
2 x 3 w. 140

C. Pendlay Rows to Yates Rows (mechanical dropset)
45 x 7
95 x 5
135 x 8 - rested 20 sec - 135 x 12

D. Chin Ups (30 reps in as few sets as possible) - bw x 19, 11

E. DB Curls Mechanical Drop set
using 8 lb’ers
20 hammer curls and 10 supinating curls
15 hammer curls and 15 supinating curls
10 hammer curls and 20 supinating curls
30 supinating curls

89

Sunday - Squats
A. Chain Squats (80 lbs in chains)
Last 3 sets:
205 x 2
235 x 2
265 x 2

B1. Negative Squat (3 sec) - 315 x 1, 2 x 1 w. 340
B2. Dead Squats - 3 x 1 w. 235

C. Pause Squats (5 sec)
45 x 6 (7 sec)
75 x 6 (7 sec)
105 x 6
135 x 6

Day 1 down…

90

Wednesday - Squats…again…

A. Chain Squats (80 lbs in chain)
Worked up to:
235 x 1
245 x 1 x 4

2 x 4 w. 205

B. Squats in Briefs - 275 x 10
C. Band Goodmornings - 2 x 12, 3 x 16 w. green band

D. Side Bends - 3 x 12 w. 45
E. Hanging Leg Raises - bw x 6-5-4-3-2-1 (10 sec rest between sets)

First real full week back to training and what a way to kick it off…

91

Thursday - Deads

A. Sumo Deads
135 x 3 x 2
225 x 3
275 x 1
315 x 1
Reverse Bands
275 x 1
315 x 1
365 x 11

B. Box Squats - 165 x 20
C. RDLs - 175 x 20
D. Back Extensions - bw x 20, 20, 20

E. Chin Ups - 3 x 6 w. bw
F. Barbell Rows - 155 x 15

G. Straight Arm pulldowns - 3 x 10 (10 sec rest between sets)
H. Face Pulls - 2 x 15 (30 sec rest between sets)

Huge PRs on the deadlift, box squats, and RDLs VERY happy with these…

And the volume keeps piling…

92

Sunday - Squats 1
A. High Bar Pause Squats (5 sec pause)
45 x 3 x 2
95 x 3
135 x 1

185 x 1, 145 x 6
190 x 1, 155 x 6
195 x 1, 165 x 4

B. High Bar Squats
165 x 5
185 x 5 x 2 (5 sec rest between sets)

Despite the weights this workout was not the easiest…

93

Monday - Squats 2

A. Front Squats (Beltless)
45 x 3 x 2
95 x 3
115 x 3
135 x 3
155 x 3
175 x 3
155 x 5 x 2

135 x 2 x 2
160 x 2
added knee sleeves
185 x 2

B. Squats
185 x 5 (no sleeves or belt)
205 x 5 (added knee sleeves)
225 x 4 x 2 (belt and sleeves)

Not quite as hard as the usually heavy weight high rep days but it was no joke either…

Never never never give up

94

I like your log title, it works on a few different levels, for me anyway!

95

[quote]Lift and Eat wrote:
I like your log title, it works on a few different levels, for me anyway![/quote]

Haha thanks man I seen some rough times but I have chilled out alot since the beginning of my log…

96

Tuesday - Bench

A. Pause Bench
45 x 10
65 x 10
85 x 10
105 x 10
125 x 10
145 x 10
165 x 10 (Holy shit this volume smoked me…)

B. Bottom End Drives (3 sc neg, fire up 1/2 way, 3 neg, last rep to lockout)
185 x 4
165 x 4 x 4

C. Wide-Grip Pause Bench - 175 x 5, 6, 4
D. Incline Bench - 145 x 11, 8/1

E1.Rolling Incline Extensions - 20s x 10, 25s x 10, 10
E2. Wide-Grip Pause Bench - 95 x 6, 115 x 6, 6

F1. Leg Extensions - 50 x 15, 12, 21s
F2. Bodyweight Squats x 12, 15, 20

Tons of volume matched with tons of food…time to Grow!

97

Friday - Deads
A. Squats
Worked up to:
185 x 5
205 x 5
240 x 5

B. Sumo Deads
Worked up to:
275 x 1
315 x 1
340 x 1
Added Blue Reverse Bands
225 x 1
275 x 1
315 x 1
385 x 10

C. Close-Stance, Medium to High on Platform - 3 x 12 w. 1 pps
D. Dead Stop Sumo Leg Press - 3 x 15 w. 3PPS

E. Single-Arm Lat Pulldowns
F. Cable rows

98

Tuesday - Bench

A. Bench Bottom End Drives (first 5 reps pause and drove only half way up, last one also paused but to lockout)
95 x 6 x 2
115 x 6
135 x 6
155 x 6
175 x 6
195 x 6
225 x 2 (touch and go)

20 sec rest between on all of the following exercises, and last set taken until failure
B.Wide-Grip Pause Bench - 175 x 2, 2, 2, 2, 2, 4
C. Fry Press - 35s x 5, 5, 5, 5, 5, 8

D. V-Bar Pushdowns - 31.5 x 10, 35 x 12, 38.5 x 15 (normal rest periods here, just to grease up my elbows)
E. JM Press - 75 x 5, 5, 4, 3, 2, 1 (these were still murder on my elbows…definitely sticking to the smith from here on out…)

F1. Upright Rows - 3 x 12 w. 40
F2. Plate Shrugs - 3 x 12 w.45s
No rest between exercises, about 60 seconds rest between sets

G. Strict Low Cable Rows (really focusing on staying erect, arched, and contracting my lats through out the entire ROM)
4 x 15 w. 55

That was it, a great first day to a great new program. PRs to follow…

99

Tuesday - Bench

A. Bench Bottom End Drives (first 5 reps pause and drove only half way up, last one also paused but to lockout)
95 x 6 x 2
115 x 6
135 x 6
155 x 6
175 x 6
195 x 6
225 x 2 (touch and go)

20 sec rest between on all of the following exercises, and last set taken until failure
B.Wide-Grip Pause Bench - 175 x 2, 2, 2, 2, 2, 4
C. Fry Press - 35s x 5, 5, 5, 5, 5, 8

D. V-Bar Pushdowns - 31.5 x 10, 35 x 12, 38.5 x 15 (normal rest periods here, just to grease up my elbows)
E. JM Press - 75 x 5, 5, 4, 3, 2, 1 (these were still murder on my elbows…definitely sticking to the smith from here on out…)

F1. Upright Rows - 3 x 12 w. 40
F2. Plate Shrugs - 3 x 12 w.45s
No rest between exercises, about 60 seconds rest between sets

G. Strict Low Cable Rows (really focusing on staying erect, arched, and contracting my lats through out the entire ROM)
4 x 15 w. 55

That was it, a great first day to a great new program. PRs to follow…

100

Tuesday - Bench

A. Bench Bottom End Drives (first 5 reps pause and drove only half way up, last one also paused but to lockout)
95 x 6 x 2
115 x 6
135 x 6
155 x 6
175 x 6
195 x 6
225 x 2 (touch and go)

20 sec rest between on all of the following exercises, and last set taken until failure
B.Wide-Grip Pause Bench - 175 x 2, 2, 2, 2, 2, 4
C. Fry Press - 35s x 5, 5, 5, 5, 5, 8

D. V-Bar Pushdowns - 31.5 x 10, 35 x 12, 38.5 x 15 (normal rest periods here, just to grease up my elbows)
E. JM Press - 75 x 5, 5, 4, 3, 2, 1 (these were still murder on my elbows…definitely sticking to the smith from here on out…)

F1. Upright Rows - 3 x 12 w. 40
F2. Plate Shrugs - 3 x 12 w.45s
No rest between exercises, about 60 seconds rest between sets

G. Strict Low Cable Rows (really focusing on staying erect, arched, and contracting my lats through out the entire ROM)
4 x 15 w. 55

That was it, a great first day to a great new program. PRs to follow…