Pop's Training Log

[Brianapop]

Nice! I'm hoping to get the same awesome results people have been with the triple stack. I just want to find a good routine to go with it first cause I'm sure I'll be able to do more volume while on it

 

[Brianapop]

Monday - Week 3

Squat (5x5)
1st: 83
2nd: 104
3rd: 124
4th: 145
5th: 166

Bench (5x5)
1st: 100
2nd: 125
3rd: 150
4th: 175
5th: 200

Row (5x5)
1st: 75
2nd: 94
3rd: 113
4th: 132
5th: 150

Assistance
Weighted Sit-ups: 4x15 @ 25lbs
Power Shrugs: 4x10 @ 160lbs

Thoughts/Feelings
Bro form is everything. Even at these lighter than I'm used to weights with the correct form I definitely feel the area having a better pump/soreness than ever before. Today was a crazy day at the warehouse, all together I probably climbed 1500 steps so doing squats I struggled on the last set but pushed through and got it up. Also doing rows at 90 degrees definitely hits the last hard just have to make sure you're pulling with them oh man does it hurt good! Till next time!

 

[Brianapop]

Oh, to add. I switched power shrugs to two times a week. Monday and Friday. I've been trying to build my traps forever and so far these seem the best. Till the volume is too high ill keep it at this if it is to much later on ill switch it back to Wednesdays. I want mountains for traps!

 

[Brianapop]

Wednesday - Week 3

Squat (4x5)
1st: 83
2nd: 104
3rd: 124
4th: 124

Military Press (4x5)
1st: 55
2nd: 65
3rd: 77
4th: 90

Deadlift (4x5)
1st: 145
2nd: 175
3rd: 205
4th: 235

Assistance
4x30 Situps

Thoughts/Feelings: So, I'm trying to do Olympic style squats. My problem is I find it almost impossible to keep my back straight. I have a crooked leg (right foot turns out slightly when knee is straight forward) so I'm trying to compensate for that when keep toes pointed outwards slightly in order to keep knees pointed out very little. I hold the bar low that way more weight is pulling me backwards but I still find myself leaning forward. Whats the issue? Posts say to practice with weights under heels so that I can train my muscles to keep me up. I have no problem keeping chest up and lower back slightly curved its just when I go down I lean forward in a powerlifting style. Any suggestions I what I should try? Maybe I should get a friend/girlfriend to record me to see where I'm going wrong.

Thank you for your input.

 

[Brianapop]

So I've been sick since Friday, didn't make it to the gym friday or wednesday. So today I just redid Week 3 Wednesdays workout:

Squat (4x5)
1st: 83
2nd: 104
3rd: 124
4th: 124

Military Press (4x5)
1st: 55
2nd: 65
3rd: 77
4th: 90

Deadlift (4x5)
1st: 145
2nd: 175
3rd: 205
4th: 235

Assistance
4x30 Situps
3x8 Pull Ups.

I also added Pull Ups to my wednesday workouts