VikingsAD28's Training Log 2.0

Training Training Logs
61

May 24th- ME Bench

Today wasn’t great, I really don’t feel like my bench has progressed since I finished Sheiko in December. At this point I am strongly considering moving my grip in a bunch and doing smolov jr, after 3 or 4 more weeks. My bench responded well to volume and frequency in the past, and I don’t feel like I have the best control over the bar with the super wide grip I use now.

Wide Grip Bench
1x10 135
1x5 185
1x5 225
1x3 235
1x3 245
1x1 275
1x1 285
1x1 300 -Ties current PR, it was fairly slow.

Dips -I really like dips, they work my chest and triceps really hard. I plan on starting to do them twice a week, once weighted, once bodyweight.
2x8
1x7
2x5? -I think this is what I got.

Chest Supp Row Machine, Wide Grip
5x10 3 Plates -I love this machine, I feel like it hits my upper back better than any row variation, I attached a picture of it.

BB Shrugs (Straps)
3x10 385

Super Strict BB Curls
1x10 45
1x10 85
2x5 95

Overhead Tricep Rope Extensions
3xSome

62

May 27th- Deadlifts

Tonight went well. I have never done any type of deficit deadlifts, they blew but they definitely feel like they are useful as hell. I set them up just using 35 pound plates instead of 45s, this took about 2-4ish inches off of the radius of the bar, I think. Regardless of how many inches shorter it is, my body feels like a fucking accordion trying to get down to grab the bar.

Deficit Deadlift (Beltless)
Increments are weird because of 35 lbs plates.
1x5 115
1x5 185
1x5 255
4x4 325
1x2 365
1x2 395
1x8 325

My hamstrings, middle back, and upper back were fried by this exercise. I chose not to wear a belt at all because I felt like it would be too hard to get into a safe starting position with the bar that low with a belt on, so I am going to do this exercise beltless. My goal is to pull 455 beltless from this height, or at least somewhere close to that, because that would mean I am definitely good for a conventional PR.

DB Rows
1x10 60
1x10 85
1x20 100

Lying Leg Curls
1x10 100
1x10 115
1x10 130

Seated Calf Raises
1x10 3 Plates
1x10 4
1x10 5

63

May 28th- RE Upper

Went well, my back was still murdered from deadlifts the day before so I took it easy on the back work.

Push Press
5x3 165 -Weight still feels pretty fairly easy.

Dips
1x8
1x7
1x5
2x4

Lat Pulldown
3x10 160

Straight Bar Pushdowns
2x10 100
1x9 100

Pinwheel Curls
3x10 65’s

64

May 29th- Squats

Well I made a decision kind of on the spot today, but it is something I have been thinking about for a while. I will probably get maimed for this idea, but I am going to use 5/3/1 sets and reps for only my squat. I plan on focusing more on deadlift for a while, I figure 5/3/1 is a good was to put my squat on the back burner. Plus 5/3/1 is actually what gave me the best some of my best gains on squat, so we will see how this goes. I started today, using 10% jumps, starting with a 365 training max.

Back Squat
1x5 235
1x5 275
1x5 310 -I didn’t push for extra reps this week, I am trying to ease into this.

Front Squats (Beltless)
5x10 135 -Started crazy light, but it was still difficult to do that many reps on front squat, I plan on adding 10 lbs a week as long as I can.

Straight Leg Calf Raise Machine (Pause at the bottom)
3x15 Stack

65

[quote]VikingsAD28 wrote:
May 29th- Squats

Well I made a decision kind of on the spot today, but it is something I have been thinking about for a while. I will probably get maimed for this idea, but I am going to use 5/3/1 sets and reps for only my squat. I plan on focusing more on deadlift for a while, I figure 5/3/1 is a good was to put my squat on the back burner. Plus 5/3/1 is actually what gave me the best some of my best gains on squat, so we will see how this goes. I started today, using 10% jumps, starting with a 365 training max.

Back Squat
1x5 235
1x5 275
1x5 310 -I didn’t push for extra reps this week, I am trying to ease into this.

[/quote]

I just wanted to say I think this is a damn good idea. I get the impression the 5% jumps are seldom used by those employing 5/3/1, but it strikes me as an even better approach.

66

[quote]mrodock wrote:

[quote]VikingsAD28 wrote:
May 29th- Squats

Well I made a decision kind of on the spot today, but it is something I have been thinking about for a while. I will probably get maimed for this idea, but I am going to use 5/3/1 sets and reps for only my squat. I plan on focusing more on deadlift for a while, I figure 5/3/1 is a good was to put my squat on the back burner. Plus 5/3/1 is actually what gave me the best some of my best gains on squat, so we will see how this goes. I started today, using 10% jumps, starting with a 365 training max.

Back Squat
1x5 235
1x5 275
1x5 310 -I didn’t push for extra reps this week, I am trying to ease into this.

[/quote]

I just wanted to say I think this is a damn good idea. I get the impression the 5% jumps are seldom used by those employing 5/3/1, but it strikes me as an even better approach.
[/quote]

Back when I was a full time 5/3/1er, I started off using 5% jumps, but eventually my progr.ess stalled on the rep out sets, so I switched to 10%. If I stick with this for a while and my progress stalls I may very well switch to the 5%.

Thanks for the positive comment instead of, YOU CAN’T MIX TEH PROGRAMZZZ, NO MATTER WUT!!!

67

[quote]VikingsAD28 wrote:
YOU CAN’T MIX TEH PROGRAMZZZ, NO MATTER WUT!!![/quote]

^that is what I meant to say!

68

[quote]mrodock wrote:

[quote]VikingsAD28 wrote:
YOU CAN’T MIX TEH PROGRAMZZZ, NO MATTER WUT!!![/quote]

^that is what I meant to say![/quote]

Yeah next I am thinking about mixing sheiko and westside. I plan on doing all the volume, but ME on everything, all these percentages are for pussies.

Then I might mix TBT and a bodypart split, by mix I mean just do both of them on top of each other.

69

June 1st- ME Bench

I had to push this workout back to Tuesday because of the gym being closed for Memorial Day. I just want to that I support our military, and we are all in eternal debt to those who have given their lives for our country. Just live Dave Tate once said they are the hardcore ones, there is no such thing as a hardcore powerlifter.

Floor Press (3 Count Pause)
1x10 135
1x5 185
1x5 225
1x3 245
1x1 265
1x1 295 10 lbs PR

Weighted Dips
1x8 BW
1x4 BW +25
1x3 BW +25
1x2 BW +50

Wide Grip Chest Supported Rows
5x10 3 Plates and 10 lbs

I skipped shrugs because I am deadlifting tomorrow.

BB Curls (Super Strict)
1x10 45
1x10 85
2x5 95

Overhead Tricep Rope Extension
3xSome 60

70

June 2nd- Deadlift

Today went well, this was my first day off of work in about 2 weeks.

Deficit Deadlifts (35 lbs Plates)
1x5 185
1x4 255
4x4 335
1x2 375
1x2 415 20 lbs PR

The first rep I felt and heard a little pop, I think it was one of my ribs, it had been sore the rest of the day, but not really any serious pain. I opted to skip the drop set, this exercise is taxing as hell.

DB Row
1x10 50
1x10 100
1x20 110 PR of some sort.

Glute-Ham Raises
3x10
-First time doing them, it is a weird GH bench they got for my gym, the knee pad rolls, its quite a bit different than anything else I have seen in videos and pictures. These felt pretty good, really tough, I might need to adjust the settings on the bench next time. It is also a good height for me to do some unweighted reverse hypers in the future, I will definitely be exploiting this bench.

Leg Press Calf Press
2x50 3 Plates

71

Well I am now a week behind on posting training so we will see how this goes, being this is all from memory.

72

June 4th- RE Upper

Push Press
5x3 170 -Felt really good, I would like to push press two plates sometime soon, I think one of the biggest things for being able to move bigger weights on standing overhead press is not getting intimidated when you are holding on to it. It always feels like a shitload, just because it is such an awkward way to hold a weight.

Bodyweight Dips
These are all guesses
1x8
1x7
2x5
1x4… I think

Pull Ups- Some wide grip, some neutral grip
5x5

Wide Grip Lat Pulldown
3x10 160

Lying DB Tricep Extension
1x10 40s
1x10 50s
1x7 50s

DB Pinwheel Curl
3x10 70s

73

June 6th- Squats

I pushed them back a day, mostly because I was feeling lazy as hell on Saturday.

5/3/1 Wave 1, Week 2

Back Squat
1x3 255
1x3 290
1x3 330 -I stuck with the prescribed weights again this week, my squat has really gone in the shitter.

Front Squat (Beltless)
5x10 145 +10 lbs from last week. Holy shit, this looks so easy on paper but the reality is so much different.

Seated Calf Raises
1x10 2 Plates
1x10 3
1x10 4
1x10 3
1x20 2

74

June 7th- ME Bench

This my last time through this rotation so I am going for a max each week.

Incline Bench
Worked up to 255x1 10 lbs PR -I grinded it out for about a half an hour but it was one of those I knew I was going to get it the whole time.

Weighted Dips
1x8 BW
2x4 +25
1x2 +60 10 lbs PR -These felt really strong, my goal for dips is to be able to do 20 BW dips, so I figure upping the top weight I can do is a good way to go about it.

Wide Grip Chest Supported Rows
5x10 3 Plates +25

BB Shrugs
3x10 405 -Tore my traps apart, felt great.

BB Curls
1x10 85
1x10 95
1x5 115? Something like this, I was in kind of a hurry at this point.

75

June 9th- Deadlift

When I was warming up my rib was still a bit sore from last week, I have no idea what happened, it hasn’t affected my training at all until I deadlifted again today. It wasn’t too bad I just didn’t want to do anything too crazy today.

Returned Library Books
1x3 HG Wells books that I only read half of one, not because I didn’t like it because I didn’t have time.

Deficit Deadlift With 35 lbs Plates (Beltless)
1x5 185
1x4 255
1x3 325
1x1 395
1x1 435 10 lbs PR

I am pretty happy with this considering it is a 30 lbs more than I ever pulled beltless with normal plates. I might have been able to go for more but I didn’t want to push it with my rib.

GHR
3x10

Seated Cable Rows Neutral Handle
1x10 80
1x10 120
1x10 160
1x10 200

Straight Leg Calf Raise Machine
1x20 4 Plates
1x20 6
3x20 8

Watched NFL Live
1x5 Minutes -I was on my way out and I saw they were interviewing Jared Allen so I stood and watched for a bit and read the closed captions. I was going to point out here that I am a big Vikings fan but then I remembered what my avatar and screen name are.

76

[quote]VikingsAD28 wrote:

Returned Library Books
1x3 HG Wells books that I only read half of one, not because I didn’t like it because I didn’t have time.

Watched NFL Live
1x5 Minutes -I was on my way out and I saw they were interviewing Jared Allen so I stood and watched for a bit and read the closed captions. I was going to point out here that I am a big Vikings fan but then I remembered what my avatar and screen name are.[/quote]

good work as usual

77

June 11th- RE Upper

Today went well, just went to the gym and fucked shit up.

Push Press
5x3 175
1x8 135

Bodyweight Dips
2x8
1x6
1x7
1x4

Pull Ups
5x5 Bodyweight

Wide Grip Lat Pulldowns
1x10 100
1x10 120
1x10 140

Upright Rows
3x15 65

Lying DB Extensions
1x10 40s
1x10 50s
1x8 50s

DB Pinwheels
2x8 75s

Hammer Curls
1x10 40s

78

June 13- Squats

I have been thinking long and hard about how much my squat has sucked lately and I came to one conclusion that may mean something. My squat was coming along great and then it just stopped a while ago. I realized the common theme is that since my squat has stopped moving, I stopped doing lunges or any single leg work of any kind.

For a while they were a huge staple in my training and I stopped doing them because I got really sore doing them once in january and it affected my deadlift workout several days later.

So, even if that isn’t the reason my squat hasn’t improved, I still am going to start doing them again, because they are hard and fun (no homo).

5/3/1 Wave 1 Week 3
Back Squat
1x5 275
1x3 310
1x2 345

Front Squats
3x10 155
1x5 155
1x7 155 -Honestly for both of these set I probably could have gotten ten reps but I just didn’t want them bad enough.

Walking Lunges
2x8/side 40 -I used one of those pussy fixed bars on my back for these. Even though the weight was so light my legs were shaking like crazy, it feels good to be back doing these again.

I took a video of me doing these.

My squat will come back!

79

June 15th- ME Bench

Well this workout ended up being done at a very weird time under weird circumstances.

On Sunday nights I work 4-12 doing security at a lumber yard. At 11:20 I received a call that the kid who usually comes in at 12 had been in a very serious car accident and they asked me if I could bail them out and work until 6 am, so I did. The kids name is Rocky and we have a mutual friend so I called him and asked what was going on, apparently a deer ran out in front of Rocky’s car and he swerved and hit a telephone pole in his convertible Eclipse.

He was in the hospital in really bad shape but from everything I have heard he is going to be just fine and make a full recovery. Needless to say I was very worried about him all night, even though I don’t know him terribly well he has always seemed like a very nice kid and I do not want too see him get hurt.

Once he does make a full recovery I am going to beat the shit out of him for making me work a 14 hour shift.

SO, I normally bench Monday before work at 2, but I knew this wasn’t going to happen with me working so late. So I pushed this workout till Tuesday morning. Yada yada I slept from 10:30 to 12:30 last night and then layed in bed for 6 hours trying to get back to sleep, so I just went to the gym at 7 because I still was not very tired. I am typing this right now at 9, I work at 2 today, hopefully I will get a few more winks in before I have to head out.

ON TO TRAINING!

2 Board Press
1x10 135
1x5 185
1x5 225
1x3 245
add 2 board
1x1 275
1x1 305
1x1 325 PR 10 lbs

I was feeling saucy at this point and decided to shoot for a bench PR.

Bench Press
1x1 275
1x1 305 PR 5 lbs -First bench PR in like 6 fucking months so I wasn’t really that excited about it, it was more of a “its about goddamn time” kind of PR.

Weighted Dips
1x8 BW
1x2 25
1x4 25
1x0 70 -I was spent from the benching, these were doomed from the start

Neutral Grip Cable Rows
1x10 100
1x10 120
1x10 160
1x10 180
1x10 220 -Something like this, I don’t even remember for sure, its just a machine exercise. I took it easy on back exercises because I am deadlifting tomorrow.

BB Curls
1x10 45
1x10 85
2x5 115

Reverse Grip Smith Presses
1x10 45
1x10 135
1x8 225
1x7 225 -The bar doesn’t weigh close to 45, I just notate it that way because its easier. I saw meat doing these in his log a while back so I figured I would give them a shot.

Damn! Thats a long post!

80

June 17th- Deadlifts

The plan today was to work up to a heavier weight on conventional deadlift and next week go for a new max. Well the weights felt pretty heavy today so I may take next week off of deadlifting and max in two weeks, we will see.

Deadlift
1x5 135
1x5 225
1x3 315
1x1 365
1x1 405
1x1 435 -Surprisingly slow. I think a lot of this has to do with the fact my legs were still pretty sore from lunges on sunday, especially my hamstrings. After pulling with 35s though these felt like I was doing elevated deadlifts the bar seemed so high.

GHR
3x10 BW

DB Rows
1x10 60
1x10 85
1x22 100 -My grip felt a bit weak on deadlift so I opted to do some strapless rows. I think the main reason why the bar was slipping a bit because of the damn summer humidity that has rolled in in Omaha. It is ridiculous humid here in the summers and pretty dry air in the winters so I forget what the humidity is like.