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My Training Log
- Thread starter amounirl
- Start date
2-23-13: Deads/OHP
Deads
3x315
5x385 belt
6x435 belt (30 lb PR)
1x405 belt 25 sec grip hold
OHP
5x95
5x125
8x140 (5 lb PR)
1x155
GMs
2x10x135
2x10x155
DB inclines
4x10x55s
BB Rows
4x10x135
Rear Delt Flyes superset with side raises
2x15x10s
Pretty good day, deadlift PR wasn't really a PR, just never gone as high as 6 reps. Deads were all right though overall. OHP wasn't very strong but still a PR, in line, maybe a little weaker than my other best lifts. GMs were really good, decided to finally start going heavier on those. Inclines were good, felt the isolation really well, rows were pretty weak, a little disappointing, although I haven't done them in a while. Flyes I was running short on time so I just winged it and did light weight high reps.
Deads
3x315
5x385 belt
6x435 belt (30 lb PR)
1x405 belt 25 sec grip hold
OHP
5x95
5x125
8x140 (5 lb PR)
1x155
GMs
2x10x135
2x10x155
DB inclines
4x10x55s
BB Rows
4x10x135
Rear Delt Flyes superset with side raises
2x15x10s
Pretty good day, deadlift PR wasn't really a PR, just never gone as high as 6 reps. Deads were all right though overall. OHP wasn't very strong but still a PR, in line, maybe a little weaker than my other best lifts. GMs were really good, decided to finally start going heavier on those. Inclines were good, felt the isolation really well, rows were pretty weak, a little disappointing, although I haven't done them in a while. Flyes I was running short on time so I just winged it and did light weight high reps.
2-25-13: Squat/Bench
Squat
3x265 low bar
3x265 high bar
3x295 low bar
3x295 high bar
3x335 low bar
5x335 high bar (5 lb PR, last rep paused)
Bench
3x185
3x215
6x235 (5 lb PR)
12x185 last rep paused
Pull Ups
BWx8/6/6
Pretty good day today, went balls to the wall on both squat and bench and had no energy afterwards. I know my lowerbody will be incredibly sore tomorrow because I haven't done low bar squats in ages. Since the squat rack was being used I did a nice 10-15 min long stretching warmup so my technique was perfect on both types of squats. I actually kind of like low bar, besides the fact that it taxes the hell out of my back. I think I'm going to swap out good mornings on deadlift day for high rep low bar squats, or maybe just go by feel, that way I get the same benefit of GMs plus I'll get used to low bar squats again, and maybe make the switch back. But yeah I had no buttwink on either type of squats at all, it was amazing. Bench was pretty good, got a meaningless 5 lb PR but nothing to be ashamed about. I might have paused the last rep with 235 but I probably didn't, but I know I did with 185x12. Bench wasn't feeling too strong today, probably partially because I low bar squatted before hand which taxes my shoulders a bit and pumps up my back to the point where I can't get as much arch and if I do then I cramp on high reps. Had a lot of trouble lifting off 235 surprisingly. Tried to lift off 275 just to work heavy lift offs and couldn't do it at all. Felt incredibly worn out after these 2 so I half assed some pull ups then got out of there. I'll probably do some face pulls heavy tomorrow and light the day after tomorrow to make up for it. Also probably going to go for a run on Weds. Overall I'm happy because my strength is going up but I'm leaning out, and my BW is staying the same, around 203. Oddly enough my cardio seems like it's getting worse in some ways better in others, I get winded sometimes just from walking even though my mile time is getting better, and I need to take really long rest periods lifting sometimes when it's hot. Might just be the heat though.
Squat
3x265 low bar
3x265 high bar
3x295 low bar
3x295 high bar
3x335 low bar
5x335 high bar (5 lb PR, last rep paused)
Bench
3x185
3x215
6x235 (5 lb PR)
12x185 last rep paused
Pull Ups
BWx8/6/6
Pretty good day today, went balls to the wall on both squat and bench and had no energy afterwards. I know my lowerbody will be incredibly sore tomorrow because I haven't done low bar squats in ages. Since the squat rack was being used I did a nice 10-15 min long stretching warmup so my technique was perfect on both types of squats. I actually kind of like low bar, besides the fact that it taxes the hell out of my back. I think I'm going to swap out good mornings on deadlift day for high rep low bar squats, or maybe just go by feel, that way I get the same benefit of GMs plus I'll get used to low bar squats again, and maybe make the switch back. But yeah I had no buttwink on either type of squats at all, it was amazing. Bench was pretty good, got a meaningless 5 lb PR but nothing to be ashamed about. I might have paused the last rep with 235 but I probably didn't, but I know I did with 185x12. Bench wasn't feeling too strong today, probably partially because I low bar squatted before hand which taxes my shoulders a bit and pumps up my back to the point where I can't get as much arch and if I do then I cramp on high reps. Had a lot of trouble lifting off 235 surprisingly. Tried to lift off 275 just to work heavy lift offs and couldn't do it at all. Felt incredibly worn out after these 2 so I half assed some pull ups then got out of there. I'll probably do some face pulls heavy tomorrow and light the day after tomorrow to make up for it. Also probably going to go for a run on Weds. Overall I'm happy because my strength is going up but I'm leaning out, and my BW is staying the same, around 203. Oddly enough my cardio seems like it's getting worse in some ways better in others, I get winded sometimes just from walking even though my mile time is getting better, and I need to take really long rest periods lifting sometimes when it's hot. Might just be the heat though.
2-28-13: Front Squat, Incline Bench, Chin Ups
Front Squat
worked up to 5x255 paused each rep, 5 lb PR
Incline Bench
worked up to 8x175 which is a 10 lb PR
Chin Up
worked up to 9x40 lbs added 15 lb PR
Ham Curl
4x12x75
Dips
3x12
1x26 1 rep PR
Face Pulls
4x12x50
Abs Wheel
2x15
Good day today, lots of PRs, good stuff. Just really pissed off right now because my roommate locked me out and the emergency key at the front desk wasn't there so I had to wander around like a fool in my towel after taking a shower trying to find my roommates until they finally showed up 30 mins later. I can't blame him because he's autistic but I"m still just really pissed off, all the shit he does that I normally tolerate, this finally made me snap. Anyways, no need to write anything more, good workout today.
Front Squat
worked up to 5x255 paused each rep, 5 lb PR
Incline Bench
worked up to 8x175 which is a 10 lb PR
Chin Up
worked up to 9x40 lbs added 15 lb PR
Ham Curl
4x12x75
Dips
3x12
1x26 1 rep PR
Face Pulls
4x12x50
Abs Wheel
2x15
Good day today, lots of PRs, good stuff. Just really pissed off right now because my roommate locked me out and the emergency key at the front desk wasn't there so I had to wander around like a fool in my towel after taking a shower trying to find my roommates until they finally showed up 30 mins later. I can't blame him because he's autistic but I"m still just really pissed off, all the shit he does that I normally tolerate, this finally made me snap. Anyways, no need to write anything more, good workout today.
NoFatChicks91
New member
Good job on those PRs man strong as fuck, as usual! Apologies for my absence, still following your journey though dude
Sent from my SPH-L710 using EliteFitness
Sent from my SPH-L710 using EliteFitness
3-2-13: Deads and OHP
Deads
460x6 (5 lbs off best PR)
1x495
OHP
8x150(10 lb PR)
8x135
GMs
10x165
T Bar Row wide grip machine
3x10x1plate
1x10x2plates
Side Raises
3x15x12.5s
Pretty good day today. Went with a good friend of mine who's the definition of beast, he's incredibly huge, 220 lbs, thick as fuck, he's the guy spotting me in the 365 squat video. Really humble guy though, even though he's hitting 425/330/550. He hit that 550 on deads today, and he's only getting stronger. Crazy stuff. Anyways he convinced me to pull 495 after my heavy set so that was good =). I might regret it next week but whatever. Also might add that I used the thin bar, so I did thick bar rack holds afterwards, held 405x25-30 sec. Tweaked my left shoulder a bit on that but it feels good again now. One thing that's been bothering me is apparently I'm contorting unevenly on my OHP and GMs. Gonna have to find a way to fix that...
Everything else was good, had a lot of rage going into training today for reasons I don't need to discuss, but I was able to channel it productively into a solid session!
Deads
460x6 (5 lbs off best PR)
1x495
OHP
8x150(10 lb PR)
8x135
GMs
10x165
T Bar Row wide grip machine
3x10x1plate
1x10x2plates
Side Raises
3x15x12.5s
Pretty good day today. Went with a good friend of mine who's the definition of beast, he's incredibly huge, 220 lbs, thick as fuck, he's the guy spotting me in the 365 squat video. Really humble guy though, even though he's hitting 425/330/550. He hit that 550 on deads today, and he's only getting stronger. Crazy stuff. Anyways he convinced me to pull 495 after my heavy set so that was good =). I might regret it next week but whatever. Also might add that I used the thin bar, so I did thick bar rack holds afterwards, held 405x25-30 sec. Tweaked my left shoulder a bit on that but it feels good again now. One thing that's been bothering me is apparently I'm contorting unevenly on my OHP and GMs. Gonna have to find a way to fix that...
Everything else was good, had a lot of rage going into training today for reasons I don't need to discuss, but I was able to channel it productively into a solid session!
Buildingup24
New member
Killing it lately. What's your secret!
3-4-13: Squat/Bench
Squat
5x275
3x315
3x350 (5 lb PR)
2x370 (20 lb PR)
1x385 (20 lb PR)
20x225
Bench
5x185
3x225
5x245
DB Bench
4x10x75s alt with upright rows 4x10xbar
1 arm DB Rows
2x5x75s
2x8x75s
1x15x75s
Calf Raises
4x10
Wrist Roller
1 set with 5 lbs
1 set with 10 lbs
2 sets with 15 lbs
1 set with 10 lbs
Great gym session today. Went a bit earlier in the day because something happened that made me really angry this morning, I had to go to the gym to vent. I'd share the story but I don't want to feel like I'm whining over stupid emotional shit, I'll just admit it's a girl thing. Popped an ephedrine just to get that extra kick and make the gym session even better. Went balls to the wall on squats, 350 was supposed to be my top set and I killed it for 3 solid reps. Went up to 370 to try to get a 5 lb PR on my 1rm and killed it for 2. Went up to 385 and did a deep, slow, paused, controlled rep. The grinder on the way up was the worst grinder of my life, took 10 sec to get up, but I managed to keep good form and get it up. My eyes and face were the reddest I've ever seen afterwards. I felt incredibly happy with this PR, best squat of my life, well below parallel, no buttwink that I noticed, slow, paused, controlled, no contorting to the left that I noticed (I started to but managed to stop myself), went into it with paradoxically confident anxiety, that great but rare feeling, and nailed it, grinding it up for what seemed like forever. Did a drop down set just because all my heavy sets were very low reps, and I didn't really have much of a pump. Besides, 20 rep squats may be more painful than quad extensions but they're much funner.
Bench obviously suffered because of balls to the wall squats, felt pretty weak and on my last set, my hips were so pumped and tight from squatting so my ass came like 3-6 inches off the bench, but I still managed 5 ok reps. Not worried about it. DB bench was good, felt a good contraction in my chest on most reps. Got some decent back work in to make up for the heavy pressing. Had some extra time so I worked on my 2 worst muscle groups besides my rear delts, my forearms and my calves. Got a good soreness/pump in the 2, will probably be really sore tomorrow. I went in feeling incredibly angry and I came out feeling amazing, great gym session today. After lifting like this, you feel nearly invincible.
Squat
5x275
3x315
3x350 (5 lb PR)
2x370 (20 lb PR)
1x385 (20 lb PR)
20x225
Bench
5x185
3x225
5x245
DB Bench
4x10x75s alt with upright rows 4x10xbar
1 arm DB Rows
2x5x75s
2x8x75s
1x15x75s
Calf Raises
4x10
Wrist Roller
1 set with 5 lbs
1 set with 10 lbs
2 sets with 15 lbs
1 set with 10 lbs
Great gym session today. Went a bit earlier in the day because something happened that made me really angry this morning, I had to go to the gym to vent. I'd share the story but I don't want to feel like I'm whining over stupid emotional shit, I'll just admit it's a girl thing. Popped an ephedrine just to get that extra kick and make the gym session even better. Went balls to the wall on squats, 350 was supposed to be my top set and I killed it for 3 solid reps. Went up to 370 to try to get a 5 lb PR on my 1rm and killed it for 2. Went up to 385 and did a deep, slow, paused, controlled rep. The grinder on the way up was the worst grinder of my life, took 10 sec to get up, but I managed to keep good form and get it up. My eyes and face were the reddest I've ever seen afterwards. I felt incredibly happy with this PR, best squat of my life, well below parallel, no buttwink that I noticed, slow, paused, controlled, no contorting to the left that I noticed (I started to but managed to stop myself), went into it with paradoxically confident anxiety, that great but rare feeling, and nailed it, grinding it up for what seemed like forever. Did a drop down set just because all my heavy sets were very low reps, and I didn't really have much of a pump. Besides, 20 rep squats may be more painful than quad extensions but they're much funner.
Bench obviously suffered because of balls to the wall squats, felt pretty weak and on my last set, my hips were so pumped and tight from squatting so my ass came like 3-6 inches off the bench, but I still managed 5 ok reps. Not worried about it. DB bench was good, felt a good contraction in my chest on most reps. Got some decent back work in to make up for the heavy pressing. Had some extra time so I worked on my 2 worst muscle groups besides my rear delts, my forearms and my calves. Got a good soreness/pump in the 2, will probably be really sore tomorrow. I went in feeling incredibly angry and I came out feeling amazing, great gym session today. After lifting like this, you feel nearly invincible.
