Please Scroll Down to See Forums Below been cutting for the last week so training isnt so exciting... hit 135x6 btn press, 185x5 push press, 365x6 squat, 275x6 front squat, 265x5vbench, 485x3 deadlift, 405x5 deficit dead, and 365x5 beltless deficit dead last week. today i benched 265x6, inclined 225x4 and 205x6, db inclined 1x8x90s, db flatted 1x7x100s, did 2x12 flyes/rdelts and did 4 sets of tris n hammer curls. good workout, ill try to be better abt logging...
My Training Log
- Thread starter amounirl
- Start date
Felt a bit weak last night, just hit 370x5 squat 280x5 front squat. Was probably a technique thing though, i'll try 375x5-6 next week. calves felt strong though, did 7 good sets of calves, then 2 sets of close grip pulldowns and 2 sets of closegrip rows, then i was outta there. Looking leaner but not smaller and that's the goal.
7-12-14: deads
deads
3x455
3x495
3x425 1 plate deficit
5x385 1 plate deficit no belt
Seated Calves
2 plates x 12
3 plates x 12
2 plates x 12
standing calves
255x2x12
Donkey calf machine (the one where your ass is in the air and your hamstrings r stretched)
130x2x12
Attempted to hit back
but my trap is too fucked up so i just did 1 set of supinated pulldowns 10x170 and the rest was insignificant attempts, did some 1 arm db rows with 40 lbs though just to get something in though
Hammer Curls
2x12x35s
12x25s
Rev Curl Machine
2x12
Forearm Roller
2 rolls x 10 lbs
Rich Piana Hammer Curls
24x35s (24 reps=12 on each hand alternating)
Much better day than expected today, glad my fucked up trap wasnt aggravated by deads. Looks like my increased hamstring mobility work + deficit deads improved my technique a lot, 495x3 still felt way harder than it should but whatever at least my technique is good and my lower back doesnt hurt. Its amazing how not paying attention to technique for just a few weeks fucks up years of work. Gotta keep my technique good so I think deficit deads are here to stay. I really like em, they're light so its not as stressful and I can be less egotistical and psyched up and focus on my technique, esp beltless ones, real grinders but technqiue is my focus. My lifts are kind of in the shitter right now but that's ok becuase after I cut im gonna get back on 5/3/1, in a year I'll be pulling 600. I'm cool wiht that, no more bullshitting around with self made "bodybuilding" programs that involve only deadlifting every other week, and all that kinda stuff. My time with bodybuilding type trainign though has taught me the value of contracting muscles on isolation movements and how weight is often irrelevant for these exercises.
Killed calves, not as hard as i did on tues but on tues I really crushed em, they were sore until today, still hit em good today though, same routine just wasnt as much in the zone and had diff shoes on. Back wasn't happening iwth my fucked up trap, but its all good, still got a little bit of work in. Decided to kill forearms instead, which I did, and did quite well. Overall satisfied with today's workout, on paper my training looks meek right now but I'm optimistic about the future. I'm looking good and getting cut, the strength will come back, then increase by a ton when i train it consistently. I'm optimistic even if the present is painful and weak.
deads
3x455
3x495
3x425 1 plate deficit
5x385 1 plate deficit no belt
Seated Calves
2 plates x 12
3 plates x 12
2 plates x 12
standing calves
255x2x12
Donkey calf machine (the one where your ass is in the air and your hamstrings r stretched)
130x2x12
Attempted to hit back
but my trap is too fucked up so i just did 1 set of supinated pulldowns 10x170 and the rest was insignificant attempts, did some 1 arm db rows with 40 lbs though just to get something in though
Hammer Curls
2x12x35s
12x25s
Rev Curl Machine
2x12
Forearm Roller
2 rolls x 10 lbs
Rich Piana Hammer Curls
24x35s (24 reps=12 on each hand alternating)
Much better day than expected today, glad my fucked up trap wasnt aggravated by deads. Looks like my increased hamstring mobility work + deficit deads improved my technique a lot, 495x3 still felt way harder than it should but whatever at least my technique is good and my lower back doesnt hurt. Its amazing how not paying attention to technique for just a few weeks fucks up years of work. Gotta keep my technique good so I think deficit deads are here to stay. I really like em, they're light so its not as stressful and I can be less egotistical and psyched up and focus on my technique, esp beltless ones, real grinders but technqiue is my focus. My lifts are kind of in the shitter right now but that's ok becuase after I cut im gonna get back on 5/3/1, in a year I'll be pulling 600. I'm cool wiht that, no more bullshitting around with self made "bodybuilding" programs that involve only deadlifting every other week, and all that kinda stuff. My time with bodybuilding type trainign though has taught me the value of contracting muscles on isolation movements and how weight is often irrelevant for these exercises.
Killed calves, not as hard as i did on tues but on tues I really crushed em, they were sore until today, still hit em good today though, same routine just wasnt as much in the zone and had diff shoes on. Back wasn't happening iwth my fucked up trap, but its all good, still got a little bit of work in. Decided to kill forearms instead, which I did, and did quite well. Overall satisfied with today's workout, on paper my training looks meek right now but I'm optimistic about the future. I'm looking good and getting cut, the strength will come back, then increase by a ton when i train it consistently. I'm optimistic even if the present is painful and weak.
miked8c
New member
Solid game plan, Wendler actually came out with a new book last year, Beyond 531. Its got some useful stuff in it and may be worth checking out for yourself, I used a few of the techniques from that new book in my training. Helped make 531 a little more dynamic of a program so that you're not just going for max reps on once set and then hitting the assistance work. Kind of rounded out my workouts better.
As far as the BTN Press goes, I've never done one but I can't imagine that with all the stigma surrounding it that it is actually worth the risk. Is it that much different than a standard OHP? where you shove your neck through once the bar clears your head.
As far as the BTN Press goes, I've never done one but I can't imagine that with all the stigma surrounding it that it is actually worth the risk. Is it that much different than a standard OHP? where you shove your neck through once the bar clears your head.
Thanks man I'll definitely check out the new book! BTN press is a nice movement, develops the shoulders really well, but it's always made my shoulders/traps feel a little unsafe, maybe during a phase when i can better afford to get injured i'll start doing em again, but right now getting injured while cutting can be a lot more costly, since I'd lose a lot of muscle instead of stalling on my progress, thankfully its healing quickly, but no more risky movements.
7-15-14: Bench
Bench
6x270 (PR!)
Incline Bench
6x210
DB Incline
3 or 4 setsof 12 with 65s short rest periods
Chest Fly Machine with Rear Delts
4 or 5 sets of 12 with 120 lbs chest
3-4 sets of 12 with 120 lbs rdelts
Shrugs
3x20x135 smith machine
PH Tricep Ext alt with hammer curls back to back
15x15s PHT
15x30s HC
12x15s PHT
12x30s HC
12x12s PHT
12x25s HC
10x12s PHT
12x20s HC
12x10s PHT
12x15s HC
12x10s PHT
12x15s HC
Bench was nice today, hopefully I can hit 275x6 for my last bench day of my cut, then 300 afterwards before I start 5/3/1! I'll be using low training maxes though so I can progress well. Weight today will be less important than weight in 1 year, before I start adding some "supplements". 5 years under my belt at that point plus hopefully good numbers will make me feel that I'm ready to take things to the next level, if I still want to. Grindin out the rest of this cut, hopefully I emerge looking good!
Bench
6x270 (PR!)
Incline Bench
6x210
DB Incline
3 or 4 setsof 12 with 65s short rest periods
Chest Fly Machine with Rear Delts
4 or 5 sets of 12 with 120 lbs chest
3-4 sets of 12 with 120 lbs rdelts
Shrugs
3x20x135 smith machine
PH Tricep Ext alt with hammer curls back to back
15x15s PHT
15x30s HC
12x15s PHT
12x30s HC
12x12s PHT
12x25s HC
10x12s PHT
12x20s HC
12x10s PHT
12x15s HC
12x10s PHT
12x15s HC
Bench was nice today, hopefully I can hit 275x6 for my last bench day of my cut, then 300 afterwards before I start 5/3/1! I'll be using low training maxes though so I can progress well. Weight today will be less important than weight in 1 year, before I start adding some "supplements". 5 years under my belt at that point plus hopefully good numbers will make me feel that I'm ready to take things to the next level, if I still want to. Grindin out the rest of this cut, hopefully I emerge looking good!
7-16-14: Carne Asada Power Squats
Squat
6x375 (PR!!)
Seated Calves
10x2 plates
12x3 plates
12x2 plates
Standing Calves
2x12x255
Donkey Calf
2x12x120
Quads
3x12
Hams
4x12
Lat Pull Machine
2x12
Row Machine
3x15
Good workout today, brought to you by carne asada with guacamole, the ultimate cutting food.
Squat
6x375 (PR!!)
Seated Calves
10x2 plates
12x3 plates
12x2 plates
Standing Calves
2x12x255
Donkey Calf
2x12x120
Quads
3x12
Hams
4x12
Lat Pull Machine
2x12
Row Machine
3x15
Good workout today, brought to you by carne asada with guacamole, the ultimate cutting food.
7-17-14: shoulders
just did an easy workout today, no heavy lifts besides 12x150 face pulls, but just did a lot of sets of rear and side delts, plus some chest, triceps, forearms. dont want to risk fuckin up my trap recovery by pressing more, it still hurts a lot, some days more than others. it'll go away eventually, just been rolling it out.
just did an easy workout today, no heavy lifts besides 12x150 face pulls, but just did a lot of sets of rear and side delts, plus some chest, triceps, forearms. dont want to risk fuckin up my trap recovery by pressing more, it still hurts a lot, some days more than others. it'll go away eventually, just been rolling it out.
E
Evan Tipps
Guest
Try going a lot lighter and using it just to pump up and send blood flow to the delts. It's by far one of my favorite shoulders lifts
