VikingsAD28's Training Log 2.0

Training Training Logs
81

June 18th- RE Upper

I got a good Push Press PR today, that was pretty much it for the excitement.

Push Press
2x3 180
1x2 180 -I failed on the third so I decided instead of doing two more sets with 180 I would go heavy.
1x1 205 PR +20 lbs -Felt pretty damn good so I decided to shoot for 225.
1x0 225 -I didn’t get enough leg drive and didn’t have the strength to press it out.

Dips
2x8 BW
3x5 BW

Lat Pulldown
3x10 140

Upright BB Rows
3x15 75 -Keeping these real light and being very strict, these give me a huge pump in my traps.

Lying DB Extensions
1x10 40s
1x3 50s -My right elbow said no thanks at this point and I listened.

Hammer Curls
3x10 40s

82

Things are looking good, keep it up!

83

June 23rd- Deadlift & Bench

I decided to try smolov jr for bench, so for 3 weeks I am going to benching at the beginning of every workout, 4 times a week. I am sick of my bench being stuck, so I a trying to do something about it.

Bench Press
6x6 215 -I kept the rest really short, so the sets actually were somewhat hard, as the program goes on I will rest more and more.

Deadlift
1x5 135
1x5 225
1x3 315
1x3 365
add belt
1x1 405
1x1 465 +10 lbs PR! Woot! I didn’t take a video but the rep was pretty smooth, next stop 475!

Facepull
3x20 40ish -I am probably going to do these every session while doing smolov jr to keep my shoulders healthy.

That was it, I had night class to get to.

I took some days off this past week to give myself a bit of a break, but its time to get back to the grind.

84

June 25th- Bench Stuff

Day 2 of smolov jr, my shoulders felt okay, a bit sore. I took extra time really making sure I was good and warm before I started.

Bench
7x5 230

Med Grip Lat Pulldown -This exercise really hits my upper back.
1x10 120
1x10 140
1x10 160

BB Upright Rows
3x15 85

DB Hammer Curls
5x10 40s

Facepull
3x10 some

Straight Bar Pushdowns
1x10 50
1x10 70
1x10 100? -Something like this.

85

June 28th- Bench and Squat

Schedules been all kinds of fucked up lately, its going to take a few weeks before I can settle back into my usual training days.

Bench
8x4 245

Squat 5/3/1 Wave 2 Week 1
1x5 245
1x5 280
1x5 320 -This felt really heavy.

Lunges
2x8 50

Thats all folks! Not much but it was hard as hell.

86

June 30th- Benchin Stuff

Bench
10x3 260 -It sucked doing so many damn work sets.

Neutral Grip Seated Cable Rows
1x10 120 -I just started here and kept working up the stack.
1x10 140
1x10 160
1x10 180
1x10 200

My hamstrings were sore as hell, when I was “walking out” the weight for cable rows one of them seized up a bit so I didn’t want to do my usual barbell shrugs.

Seated DB Shrugs
1x15 100s
3x20 100s
1x15 100s

DB Curls With Offset Grip
1x10 30s
1x10 40s
1x8 50s
1x6 60s

Straight Bar Pushdowns
1x10 60
1x10 80 -My elbow started bothering me a bit so I decided to try and mimic high rep band pushdowns.

Rope Pushdowns
2x25 40

87

Hows your body responding to jr smolov? I was thinking about running it for my bench, but I dont think my body could handle it.

88

[quote]BlackLabel wrote:
Hows your body responding to jr smolov? I was thinking about running it for my bench, but I dont think my body could handle it.

[/quote]

I am five sessions in and so far so good. I have pretty much have a perfect history of shoulder and elbow health, knock on wood I wouldn’t have attempted it if I didn’t.

I should also include that I am eating like a pig. I plan on dieting down soon but first I want to push my BW up to 275, I hang around 265-270 right now.

Since my schedule has been so royally fucked I haven’t benched two days in a row yet, it will be interesting to see how that feels.

89

July 2nd- Bench & Deadlift Accessory

Today would have been bench and deadlift but I decided to not do any deadlift variations this week to give myself a break.

Bench
6x6 225

Lying Leg Curls
3x10 100 -I did these just to get some blood flowing in my sore hamstrings.

DB Row (Strapless)
1x10 60
1x10 80
1x22 100

Captains of Crush Grippers
Some stuff, not worth writing. I haven’t hit these seriously for a while, I would like to work up to a 2.5 or 3.

Seated Calf Raise
2x 1 minute 2 plates +25

90

[quote]VikingsAD28 wrote:

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.
[/quote]

One of those kind of PR’s eh? I would have lol’d but I know all too well how aggravating that is.

I like your workouts. The vids were especially nice. The lunge and squat with a log- Fucking amazing. I’ll be coming back hoping to see some good stuff.

91

[quote]andrew_live wrote:

[quote]VikingsAD28 wrote:

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.
[/quote]

One of those kind of PR’s eh? I would have lol’d but I know all too well how aggravating that is.

I like your workouts. The vids were especially nice. The lunge and squat with a log- Fucking amazing. I’ll be coming back hoping to see some good stuff.[/quote]

Hey thanks man, I always appreciate having a reader or two.

I really hope you were kidding about the log lunges, I am not Matt Kroczaleski lol.

92

July 5th- Benchin

Everything felt good.

Bench
7x5 240

Wide Grip Pull Ups
5x5 Kinda

Wide Grip Lat Pulldowns
1x10 120
1x10 140
1x10 160

Reverse Pec Deck
3x10 100

Hammer Curls
3x10 40s

93

July 8th- Bench and Squat

Bench
8x4 255

Squat 5/3/1 Wave 2 Week 2
1x3 265
1x3 300
1x3 340

Walking BB Lunges
3x8/side 60

Straight Leg Calf Raise Machine
3x20 Stack

94

[quote]VikingsAD28 wrote:
July 8th- Bench and Squat

Bench
8x4 255

Squat 5/3/1 Wave 2 Week 2
1x3 265
1x3 300
1x3 340

Walking BB Lunges
3x8/side 60

Straight Leg Calf Raise Machine
3x20 Stack[/quote]

Nice session man. How did those squats feel?

95

[quote]BlackLabel wrote:

[quote]VikingsAD28 wrote:
July 8th- Bench and Squat

Bench
8x4 255

Squat 5/3/1 Wave 2 Week 2
1x3 265
1x3 300
1x3 340

Walking BB Lunges
3x8/side 60

Straight Leg Calf Raise Machine
3x20 Stack[/quote]

Nice session man. How did those squats feel?[/quote]

Heavy. Next wave I am either going to decrease the weight or keep it the same, I haven’t decided which. My squat really has taken a major dive.

You are making some damn good progress though… Asshole.

96

July 9th- Benchin

Bench
8x3 270
1x2 270
1x1 270 -These last two sets blew, this was the first time I actually benched two days in a row plus this is just a heavy weight to be doing 10 sets with.

Some assistance not really worth mentioning.

97

July 11th- Bench and Deads

Bench
6x6 230 -Not too bad.

Deadlift
Worked up to 405.

Facepulls
3x15

I was in a hurry and this was about all I did.

98

It is with a sad and somber heart I come to you today to make this announcement.

It is time for me to go on a diet. I know, its a lot to take in, trust me this is one of the hardest decisions I have ever had to make. I still love you pizza very much, you too fried foods and cheeseburgers, but for the time being, we just can’t be seeing each other anymore. I will come by to visit every once in a while, maybe one day we can get back together but at this point in my life I am just better off without you.

No but seriously, I was going to wait until I finished smolov jr, but I looked at some pictures of myself and realized how fucking awful I look and it is time. I seriously can not wait another week to start a diet because I feel like shit about myself because I look so fat and it is not necessary for me to be this fat, especially considering how weak I am.

SO I will be going on a diet based off of Shelby Starnes E-book, A Simple Guide to Very Low Carb Diets. Basically every day I am going to eat 5 meals, all of which have 72 grams of protein and 25 grams of fat, my days will break down like this.

Protein: 360
Fat: 125
Carbs: Trace only, a couple serving of vegetables a day and then whatever incidental carbs I get from things like peanut butter and eggs.
Calories: 2565 from protein and fat, but there will be a couple hundred extra each day from incidental nutrients, like the protein in fat foods and fat in protein foods, trace carbs, etc.

It will be interesting to see what my strength does on this diet, hopefully it doesn’t go anywhere but up. Like I said though, I look and feel like shit so even if I lose a couple of pounds off of my bench it will be worth it, I can always gain it right back. I will be requiring of myself that I have to stay on this diet for at least 4 weeks, I plan on going quite a bit longer, but 4 weeks from now is the first day I will allow myself to quit.

I started eating clean on Friday, so I have lost a few pounds already. I just got a new bathroom scale today that I will be taking my weight with, so my weight is lower than the numbers I am used to because I used to weigh myself in the afternoon in clothes instead of in the morning nekked.

Starting weight July 14th: 262

Lets do this bitch.

99

Oh yeah I forgot a very important detail, I plan on doing 5/3/1 for all four lifts during this diet. Shelby Starnes recommends a low volume training program for the low carb diet, so I figured 5/3/1 would be a good/effective/logical way to go.

100

These will be my training maxes:

Overhead Press: 165
Bench: 285
Squat: 355
Deadlift: 425

I have basically decided to scrap everything I am doing now and go into 5/3/1 head first. I feel a bit guilty about not finishing smolov jr, but oh well, I have a good reason. Even though I have already been doing 5/3/1 for squat I am going to just start over with a 355 max, the weights were just a bit too heavy for me before anyway.