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My Training Journal
- Thread starter ExtraMile
- Start date
I usually do some sort of speed lift before deads, usually dynamic box squats but sometimes cleans or snatches. My hamstrings are too sore to clean or squat so I did the 1 handed snatches, after a couple of light sets I did 77 x 2/2, 88 x 1/1 x 2 sets, 77 x 1/1 x 2 sets. I really wanted to powercleans but my hams restricted it too much.
Too much fluff in that w/o. I've began to hate working bi's too...
Too much fluff in that w/o. I've began to hate working bi's too...
miked8c
New member
I have noticed your affinity for assistance in your log since I began reading it.
My two cents: Big lift, 1-2 assistance exercises you would use to strengthen that big lift. Then core on leg days. Anything more is not accomplishing anything and is detracting from your important exercises, both physically and MENTALLY. Wendler nails this principle in 531 head on.
Most of my workouts have only 6-10 work sets. The key is to make them count and to progress on them whether through an increase in reps or weight. This will be more than enough to stimulate your body to strengthen itself.
This is why in my log I only list my big lift and maybe one or two of my assistance exercises, because those are the only ones that are truly significant.
I tend to oversimplify things when I explain them so you might interpret this the wrong way, if you want some help pm me.
My two cents: Big lift, 1-2 assistance exercises you would use to strengthen that big lift. Then core on leg days. Anything more is not accomplishing anything and is detracting from your important exercises, both physically and MENTALLY. Wendler nails this principle in 531 head on.
Most of my workouts have only 6-10 work sets. The key is to make them count and to progress on them whether through an increase in reps or weight. This will be more than enough to stimulate your body to strengthen itself.
This is why in my log I only list my big lift and maybe one or two of my assistance exercises, because those are the only ones that are truly significant.
I tend to oversimplify things when I explain them so you might interpret this the wrong way, if you want some help pm me.
Today - AM legs/abs
Took it a little easier today
Squats
121 x 5
143 x 5
171 x 5
204 x 3
Added belt
242 x 8
Olympic Style Squats
176 x 10
176 x 10
Calves
Standing: 242 x 15-7-6
Seated: 135 x 7 then some drop sets
Calf stretching
Weighted Hypers
44lbs BTN for 3 sets of 12
Abs
Hanging Leg Raise: 2x12
Ab Wheel: 2x12
Side Bend: 1x20 each side
Calves went numb during the drop sets lol
Took it a little easier today
Squats
121 x 5
143 x 5
171 x 5
204 x 3
Added belt
242 x 8
Olympic Style Squats
176 x 10
176 x 10
Calves
Standing: 242 x 15-7-6
Seated: 135 x 7 then some drop sets
Calf stretching
Weighted Hypers
44lbs BTN for 3 sets of 12
Abs
Hanging Leg Raise: 2x12
Ab Wheel: 2x12
Side Bend: 1x20 each side
Calves went numb during the drop sets lol
Finally my exams are over, had my last exam (psychology) today. Might be having a cheat meal tonight 
Back to school tomorrow to start work for the next exams (next year) so my daily routine will be back to usual and Ill be back to eating bland tasting cold chicken throughout the school day
My new belt arrived today, much thicker and stiffer than my old cheap belt. I need to break it in a little and plan on testing it out on Friday then using it to squat next Monday.
My short-term goal right now is to break my old bench PR of 242x1 before my 17th birthday which is in the next couple of weeks. I benched 242 last year a couple of days before my 16th birthday, I weighed 209 the morning of that workout. I really want to bench more than that before my 17th birthday except Ill be weighing 172-174.
Back to school tomorrow to start work for the next exams (next year) so my daily routine will be back to usual and Ill be back to eating bland tasting cold chicken throughout the school day
My new belt arrived today, much thicker and stiffer than my old cheap belt. I need to break it in a little and plan on testing it out on Friday then using it to squat next Monday.
My short-term goal right now is to break my old bench PR of 242x1 before my 17th birthday which is in the next couple of weeks. I benched 242 last year a couple of days before my 16th birthday, I weighed 209 the morning of that workout. I really want to bench more than that before my 17th birthday except Ill be weighing 172-174.
JDid23
New member
Finally my exams are over, had my last exam (psychology) today. Might be having a cheat meal tonight
Back to school tomorrow to start work for the next exams (next year) so my daily routine will be back to usual and Ill be back to eating bland tasting cold chicken throughout the school day
My new belt arrived today, much thicker and stiffer than my old cheap belt. I need to break it in a little and plan on testing it out on Friday then using it to squat next Monday.
My short-term goal right now is to break my old bench PR of 242x1 before my 17th birthday which is in the next couple of weeks. I benched 242 last year a couple of days before my 16th birthday, I weighed 209 the morning of that workout. I really want to bench more than that before my 17th birthday except Ill be weighing 172-174.
that's sick bro. good luck, really hope you get it. If you can do that nearly 35-40 pounds lighter, that'll be sick! Hell of an accomplishment!!
