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My Training Log
- Thread starter amounirl
- Start date
Good mornings are an amazing exercise, I'm pretty well convinced that they are the reason why I"m so damn sore in my hamstrings, and why over the last few days my thigh size at the largest point has increased from 26.25 inches to 27 inches. Just foam rolled it and I'm icing everything right now, then I'm going to take a warm shower, hopefully that will flush out most of the soreness so I can deadlift tomorrow. Oddly enough my left thumb is still numb from hook gripping those sumo deadlifts on tuesday, I must have killed a nerve in there. It's still as dextrous and strong as ever though, so I'm not worried about it, it just feels weird.
Good mornings are an amazing exercise, I'm pretty well convinced that they are the reason why I"m so damn sore in my hamstrings, and why over the last few days my thigh size at the largest point has increased from 26.25 inches to 27 inches. Just foam rolled it and I'm icing everything right now, then I'm going to take a warm shower, hopefully that will flush out most of the soreness so I can deadlift tomorrow. Oddly enough my left thumb is still numb from hook gripping those sumo deadlifts on tuesday, I must have killed a nerve in there. It's still as dextrous and strong as ever though, so I'm not worried about it, it just feels weird.
5-4-12: C/J and Deadlifts
Light good mornings and hamstring curls to warm up
Power Clean and Jerk
5x95 with 3 jerks on the last clean
5x135
3x155
1x175 with 3 jerks: 175 Power Clean and 3 Jerks - YouTube
Deadlift
3x225
3x275
3x315
3x365
1x405
2x455: Deadlift 455x2 - YouTube
Short Rest Low Box Squat
1x5x135
long rest
4x5x185 60 sec rest between sets
60 sec rest
1x5x235
Cooldown Abs
Today I was still feeling pretty sore from good mornings so I wasn't feeling too strong, I just did requisite reps on my power clean and repped the jerk for 3, even if I might have been able to do more. The deadlift went up super slowly due to soreness and fatigue, or maybe just the fact I haven't pulled heavy in over a month, but I figured since it's the last heavy lift of the month I might as well try for another one, and I managed to barely get it. My hook grip has atrophied immensely so these felt freaking terrible. Then for the box squats I finished all my working sets in less than 5 minutes, and my lower back was absolutely demolished at that point. It was so fatigued that I could barely put my stuff away, and when I was walking to class afterwards I had to set it down and just sit for a bit to rest. I felt like a major fatass, haha. Speaking of which my BW has been in the mid 205s when I go to bed and around 200-202 when I wake up. I'm going to have to eat a ton this weekend to solidify these gains.
Light good mornings and hamstring curls to warm up
Power Clean and Jerk
5x95 with 3 jerks on the last clean
5x135
3x155
1x175 with 3 jerks: 175 Power Clean and 3 Jerks - YouTube
Deadlift
3x225
3x275
3x315
3x365
1x405
2x455: Deadlift 455x2 - YouTube
Short Rest Low Box Squat
1x5x135
long rest
4x5x185 60 sec rest between sets
60 sec rest
1x5x235
Cooldown Abs
Today I was still feeling pretty sore from good mornings so I wasn't feeling too strong, I just did requisite reps on my power clean and repped the jerk for 3, even if I might have been able to do more. The deadlift went up super slowly due to soreness and fatigue, or maybe just the fact I haven't pulled heavy in over a month, but I figured since it's the last heavy lift of the month I might as well try for another one, and I managed to barely get it. My hook grip has atrophied immensely so these felt freaking terrible. Then for the box squats I finished all my working sets in less than 5 minutes, and my lower back was absolutely demolished at that point. It was so fatigued that I could barely put my stuff away, and when I was walking to class afterwards I had to set it down and just sit for a bit to rest. I felt like a major fatass, haha. Speaking of which my BW has been in the mid 205s when I go to bed and around 200-202 when I wake up. I'm going to have to eat a ton this weekend to solidify these gains.
My bodyweight was 207.8 last night and was 206 in the middle of the night when I woke up, and 205 now in the morning. It's going up like crazy, even though I'm not eating a ton more than usual, and for the most part I'm eating whole foods. I'm partially attributing it to those good mornings, I've never hit my hamstrings like that, from a full stretch position before, so I made some crazy gains. I can also notice I look a little bit wider waisted in the mirror, which is probably partially fat gain and partially core muscle size gains.
For some reason the last 6 pages of my log disappeared yesterday, now they're back. Strange. I guess I'll keep posting as usual:
Strongman Sunday
Axle C/P
Worked up with a couple triples, then doubles, then singles with 3 presses, up to 200, the infamous number that raped me last time I went heavy. Went up like a dream, then I almost killed myself on the 2nd rep. Still a nice PR, I'm happy.
200 lb Axle C/J - YouTube
Chain Yoke
Worked up to 455 for 80 ft. Fun stuff.
455 lb Chain Yoke for 80 ft - YouTube
Nice training session, I felt really strong today, but I'm looking forward to deloading next week. My lower back is trashed from today. Going to start doing strongman on Saturdays so my training is going to be Mon: Squat, Tues: Bench, Thurs: DL, Sat: Strongman.
However, next week I'm going to be doing Tues: Squat deload, Wed: Bench deload, Thurs, Deadlift deload, Sat: Strongman. Just cause it's a deload week.
Strongman Sunday
Axle C/P
Worked up with a couple triples, then doubles, then singles with 3 presses, up to 200, the infamous number that raped me last time I went heavy. Went up like a dream, then I almost killed myself on the 2nd rep. Still a nice PR, I'm happy.
200 lb Axle C/J - YouTube
Chain Yoke
Worked up to 455 for 80 ft. Fun stuff.
455 lb Chain Yoke for 80 ft - YouTube
Nice training session, I felt really strong today, but I'm looking forward to deloading next week. My lower back is trashed from today. Going to start doing strongman on Saturdays so my training is going to be Mon: Squat, Tues: Bench, Thurs: DL, Sat: Strongman.
However, next week I'm going to be doing Tues: Squat deload, Wed: Bench deload, Thurs, Deadlift deload, Sat: Strongman. Just cause it's a deload week.
5-8-12: Squat Deload
Squat
10x185
8x215
6x255
Good Mornings
5x135
3x8x145
Sumo DL
5x135
8x185
added belt
20x225
That's it for today. Didn't bring my camera because nothing was worth filming. I was running out of time at the end because I was teaching my buddy how to squat so instead of doing 3x10 with 225 and 2x10 with 275 on the Sumo DL, I just belted up and did 1 set of 20 with 225. More cardio, grip, and abductors than anything, that was hell. I'm hoping to progress in the sumo DL and up my work capacity by continuing to use 60-90 sec rest periods on them and gradually shifting my sets. So the first week I did 4x10x225 raw and 1x10x275 with a belt, next time I have time for all 5 sets I'll do 2 of the sets with 275, the next time 3, until I'm doing all 5 with 275. Then I'll remove the belt and start upping the weight by 10 every week. When I don't have time I'll just do 1 set of 20 with 10-20 lbs more than the previous time. I'll do the same thing with box squats except with lighter weights and lower reps. Hopefully that will work decently. Otherwise nothing really too notable, I'm going to be upping the good mornings by 10 lbs every week until I can good morning as much as I can front squat, then I'll start increasing by 5s. My goal of this all is to bring up my low back, hips and hamstrings to my quads' level and increase my work capacity.
Squat
10x185
8x215
6x255
Good Mornings
5x135
3x8x145
Sumo DL
5x135
8x185
added belt
20x225
That's it for today. Didn't bring my camera because nothing was worth filming. I was running out of time at the end because I was teaching my buddy how to squat so instead of doing 3x10 with 225 and 2x10 with 275 on the Sumo DL, I just belted up and did 1 set of 20 with 225. More cardio, grip, and abductors than anything, that was hell. I'm hoping to progress in the sumo DL and up my work capacity by continuing to use 60-90 sec rest periods on them and gradually shifting my sets. So the first week I did 4x10x225 raw and 1x10x275 with a belt, next time I have time for all 5 sets I'll do 2 of the sets with 275, the next time 3, until I'm doing all 5 with 275. Then I'll remove the belt and start upping the weight by 10 every week. When I don't have time I'll just do 1 set of 20 with 10-20 lbs more than the previous time. I'll do the same thing with box squats except with lighter weights and lower reps. Hopefully that will work decently. Otherwise nothing really too notable, I'm going to be upping the good mornings by 10 lbs every week until I can good morning as much as I can front squat, then I'll start increasing by 5s. My goal of this all is to bring up my low back, hips and hamstrings to my quads' level and increase my work capacity.
5-9-12: Bench Deload
Bench
10x135
8x155
6x175
10 Pull ups
10 Pull Ups at 209 - YouTube
15 Dips
15 Dips at 209 - YouTube
Pendlay Rows
3x5x120
Dumbbell Bench
10x50s
8x75s
6x100s: 100 lb Dumbbells for 6 - YouTube
Nice little deload today, short 50 min workout, wasn't chasing failure or anything as you can see from my videos, but I still managed to get a DB Bench PR. If I really went for it I might be able to hit 20 dips or 8 reps with 100 lb dumbbells, I just didn't want to push too hard because it's a deload. Pull ups were max reps unfortunately. I suck at those, I need to work on them more often.
Bench
10x135
8x155
6x175
10 Pull ups
10 Pull Ups at 209 - YouTube
15 Dips
15 Dips at 209 - YouTube
Pendlay Rows
3x5x120
Dumbbell Bench
10x50s
8x75s
6x100s: 100 lb Dumbbells for 6 - YouTube
Nice little deload today, short 50 min workout, wasn't chasing failure or anything as you can see from my videos, but I still managed to get a DB Bench PR. If I really went for it I might be able to hit 20 dips or 8 reps with 100 lb dumbbells, I just didn't want to push too hard because it's a deload. Pull ups were max reps unfortunately. I suck at those, I need to work on them more often.
