Building High-Performance Muscle™
Training Logs
 
Deat's Log
 

deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 980

Week 2
Chest shoulders tris

Handcuffs x 10 x 3
Pull aparts x 20 x 3

Bench comp grip
135 x 10
185 x 5
235 x 5
285 x 5
325 x 1
365 x 1 (9 RPE)
285 x 5
305 x 5 (8.5 RPE)

Bottom End Presses
235 x 10 x 2
145 x 20 x 3

A1 DB tricep ext
20 x 10
30 x 10
40 x 10
30 x 10 x 2

A2 DB lateral raise
20 x 10
30 x 10 x 3

Band facepulls
100 reps

Band pushdowns
100 reps

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 980

legs
fire hydrant x 40
Ball Leg Curl
BW x 20/15/15/15/15/10/10

High bar back squat below //
135 x 5
185 x 5
225 x 5
245 x 5
275 x 5
295 x 5

235 x 30
235 x 15

Deadlift
135 x 5
225 x 5

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 980

Med Grip Bench
355 x 3 bodyweight PR

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 980

DE lower

Leg ext 115 x 50
Leg curl 115 x 50
Fire hydrants x 40

SSB box squats 1" above para
Bar x 10
1pps x 2 added 20 lbs until
320 x 2 x 10 sets in 11 min

Dimel dead
135 x 20
225 x 20 x 2 sets

Stretch quads hip flexor and Hammes

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 980

ME Lower
Worked up to SSB 415 x 1
Bb back squat 135 x 50

ME Upper
Pauses floor press 365 x 2
385 x 1

Behind neck press 135 x 10 x 3 sets

Db row 70 x 20 x 3
Stretchers 140 x 10 x 4
Ext rot x 10 x 8 sets

Cable pushdowns 90 x 8 x 6 sets
Db curls palms up 20/30/35/30/25 x 8

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 980

deload

Leg ext 115 x 50
leg curl 130 x 40
DB Bench 35 x 40
seated row 140 x 40
Face Pull 60 x 40
Rear Delt 10 x 40
Bicep Curl 15 x 40

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 980

DE Bench
warmup
135 x 5
185 x 5
185 doubled up mini bands looped around 95lb dbs x 2 x 8 sets

230 x 23
135 x 30

Chest Supported Rows
50 x 20 x 5 sets

A1 Miniband pushdows x 20 x 7 sets
A2 EZ Curl bicep curl 25/45/65/75/65/45/25 x 10

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 980

fire hydrants x 40
Leg Curl on ball x 30

Low Bar Back Squat Medium Stance
45 x 5
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
365 x 3
405 x 3

Rack Pull 2" below knee
135 x 10
225 x 10
335 x 10
365 x 10

KB Swing
80 x 20 x 3

Asymmetrical carry kb
50 x 40 yards x 3

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 980

handcuffs x 10 x 2
pullaparts 20 x 2

bench Close/medium grip
135 x 5
185 x 5
225 x 3
275 x 1
325 x 1
375 x 1
395 x 0
395 x 1 (7 second concentric, lol)

Plate Front Raises
45 x 50 x 30 x 30

DB Tricep Ext
30 x 50 x 30 x 30

Bicep Curls Palms up (1-1 rest ratio)
30 x 8 x 8 sets

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 980

ME Lower

warmups
BB Back Squat
45 x 10
135 x 10
185 x 5
225 x 2
275 x 2
315 x 20

2" below knee rack pull
135 x 10
225 x 10
275 x 10

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 980

warmup
bench
45 x 10
135 x 10
185 x 5
225 x 5
275 x 1
315 x 1
275 x 14

1arm BB row
25 x 15
50 x 15
75 x 15 x 2

Meadows Row
50 x 10 x 2
75 x 10 x 4

Face Pull Monster mini
10 x 10

Paused Fat Gripz Hammer Curl
15 x 8
25 x 8
30 x 8
35 x 8
40 x 8
50 x 8 10 loose reps

Incline DB Curls
20 x 50 reps

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 980

Upper ME

Bench
100 x 10
135 x 5
185 x 5
225 x 5
275 x 3
325 x 3
365 x 2.75 (last rep needed a small spot)

DB Lat Raise/DB Front Raise
20 x 10
25 x 10 x 3 sets

EZ Bar tricep ext on Bench
75 x 10
125 x 10
95 x 20

Pullups (neutral, pronated, supinated)
BW x 5 x 6 total sets

Chest Supported DB Rows
50 x 20 x 6 sets

Bicep Curls Incline Seated
20 x 8
25 x 8
30 x 8
35 x 8

Standing 3's bicep curls (3 reps continous with left, then right)
40 x 9 x 4 sets

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 980

monday legs
fire hydrant x 30
ball leg curl x 30
low bar back squat paused 2-count in hole
45 x 10
135 x 10
185 x 5
225 x 5
275 x 5
315 x 1 glute attachment pop

took it easy

then
leg ext/leg press/leg curl giant set

145 x 40/225 x 40/ 145 x 40
165 x 20/225 x 20/ 165 x 20
175 x 10/225 x 20/ 175 x 10
185 x 10/225 x 20/185 x 10
200 x 10/225 x 20/200 x 10

Today Upper
handcuffs x 10 x 2 sets
pullaparts x 20 x 2 sets

Reverse Band Bench
bar
135 x 10
added reverse light band
135 x 5
185 x 5
225 x 5
275 x 5
325 x 5
375 x 5
took off reverse light band
225 x 17

Inverted Row different heights
BW x 10 x 4 sets

Fat Gripz DB row
50 x 20 x 5 sets

Bicep Curl 15s
45 x 15
55 x 15
65 x 15
85 x 15
55 x 15
45 x 15

Mini Band Tricep Pushdowns Double
band x 90
band x 30
band x 30

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 980

upper

pull aparts handcuffs x 20

DB incline bench
20 x 15
40 x 15
60 x 15
75 x 15 x 2

Standing Military
45 x 10
95 x 5
135 x 5
155 x 3
175 x 3
185 x 3
195 x 3
205 x 1
135 x 10, 5, 3

Machine Chest Supported Row
110 x 10
130 x 10
150 x 10
170 x 10
190 x 10
200 x 10
220 x 10, 9, 8

Wide Grip Pulldown
90 x 20
110 x 20
130 x 20 x 3 sets

Underhand DB Row
30 x 10
40 x 10
65 x 10 x 3 sets

Machine Bicep Curl
75 x 50 reps

Reverse Curl Cable 1 arm
40 x 10 x 5 sets


Legs

Leg Curl
190 x 8 x 4 sets 20 partials

Cambered Squat
45 x 5
135 x 5
225 x 5
275 x 5
225 Doubled up light bands x 5 x 3 sets

Leg Press with doubled average and light bands
1/2/3/4/5/6/5/4/3/2/1pps x 5 reps

leg ext
160 x 10, 15 20 20 partials

Stiff leg db deads
65 x 15
75 x 15

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spar4tee
Level

Join date: Sep 2010
Location: District of Columbia, USA
Posts: 9680

Looking solid.

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 980

spar4tee wrote:
Looking solid.


thanks man

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 980

quick upper
warmup
bench
135 x 5
185 x 5
225 x 5
285 x 1
325 x 1
365 x 1
400 x 0 missed midrange
325 x 8
235 x 21

Neutral Grip/Pullups/chinups
5/6/7/8/5/5

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spar4tee
Level

Join date: Sep 2010
Location: District of Columbia, USA
Posts: 9680

Technical error?

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 980

spar4tee wrote:
Technical error?


strength

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 980

first bench meet
USAPL
warmup
135 x 5 x 2
185 x 2
225 x 2 x 2
275 x 1
315 x 1 x 2

First attempt
135 miss (missed 2 commands like a total rookie)
155 two whites (easy, premature rack, but somehow pulled it out)
175 miss (missed midrange, technical error on my part gotta start practicing handoffs and commands in training)


Sunday BB Back Squats
225 x 10 x 7 (first five sets all reps were paused)

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 980

Strongman comp

warmup legs, back, shoulders

Yoke Squat/Frame DL
400/400, 500/500, 600good/600 pass on DL

Keg Toss
20/30/30 ran outta time for the last 2 kegs, technique was off, power was there

Carry (60 feet)
1st object 240 lb wide concrette block
2nd object 220 concrete cube
3rd 180-200 lb rock
4th 350lb Zercher Yoke Carry (only got probably 30 feet)

Yoke Press
200 x 7 (form sucked, I was setting the yoke down each rep because I was worried my rack position was too high)

Atlas Stone Load
180
220
240
270
passed on the 330 bonus stone


Fun contest, mid back is smoked.

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 980

have been doing high volume low frequency for so long started running a low volume med frequency high intensity (dogcrap)

Upper
Bench
325 x 7, 3, 3
Seated Military
165 x 9, 5, 5
Close Grip to 1-board manpon
285 x 13, 7, 3
Pullups
BW x 10, 5, 5
Rack pulls 2" below knee (went easy as back is still a little goofed up)
285 x 10
285 x 10

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