Building High-Performance Muscle™
Training Logs
 
The Juggernaut Meathead
 

VikingsAD28
Level 4

Join date: Feb 2009
Location: Nebraska, USA
Posts: 1625

April 10th- Deload Squat

Squat
3x3 275

Paused Front Squat
2x5 185

GHR
3x8 BW

Spread Eagle Situps
3x15

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VikingsAD28
Level 4

Join date: Feb 2009
Location: Nebraska, USA
Posts: 1625

April 11th- Shoulders and Arms

This was supposed to be my last deload session but I was feeling good so I decided to do this whole session normally besides overhead press.

Overhead Press
1x5 75
1x5 95
1x5 105

Seated DB Press
3x10 70s

Cable External Rotations
3x20 13
Superset
DB Lateral Raises
3x20 17.5

Lying DB Extensions
3x10 40s

Overhead Tricep Ropes
3xsome 50

DB Pinwheel Curls
3x6 60s -I haven't done this exercise in a long time, these felt really easy.

DB Preacher Curls
5x15 20s

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VikingsAD28
Level 4

Join date: Feb 2009
Location: Nebraska, USA
Posts: 1625

April 13th- Deadlift

First day back to deadlifting heavy off the floor. I was excited to get back at it and I felt things went well but not amazingly. I feel as I get used to deadlifting off of the floor over the next of couple weeks my strength will really show its full improvement.

Deadlift
1x3 385
1x3 425
1x2 465
1x2 480 PR +10 lbs -This felt decent but I didn't exactly destroy it. Although looking back, when I set the PR of 470x2 the only work set I did before it was 425x2 so I was much more fatigued before this one. I think the top set is 505x1 next week so that should be no issue.

Speed Deadlift -1 Minute Rest
6x3 270

Shrugs
4x10 345

BB Rows
3x6 250

Wide Pullups
2x6 BW+10

Neutral Pullups
2x6 BW

Hanging Knee Raises
3x12 knees

Hanging Leg Raises
2x10 legs

I should be asleep right now, tomorrow I am taking my first police test and have the agility exam in the afternoon so all this deadlifting probably wasn't the best idea, oh well, its graded pass/fail.

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VikingsAD28
Level 4

Join date: Feb 2009
Location: Nebraska, USA
Posts: 1625

April 15th- Bench

So it is official, I am moving my bench grip out about an inch and a half each side, making for a whopping extra three inches between my hands. This may not be significant in any of your lives but it holds an odd level of significance in mine. Ever since I started benching with a close grip I have been meaning to move it back out eventually but every time I tried I felt weaker.

I found the best thing for me was to find a middle ground and just move it out a bit. My pinkies are still inside of the rings but it is closer to a more traditional powerlifting bench and I feel this is what will allow me to move the most weight in the future. I also decided to add back in dips, as I feel they have accounted for a lot of my last 75 lbs of bench progress. Stay tuned for big benching in the next couple of months.


Or... Maybe this is all premature and once I get more weight on the bar I will go back to my old grip, I guess we'll see.

Bench -75 Seconds Rest
8x5 210 -I did the second set with my old grip to compare and I feel much stronger with my "new" grip. Granted, the weights are still very light, but they moved so well I have a hard time seeing this not panning out well.

DB Incline
1x10 55s
1x10 75s
1x7 95s +1 rep from last time. I reduced the volume for inclines to add in dips.

Dips
2x12 BW
1x10 BW -My strength has gone down quite a bit with these, hopefully getting it back up again will yield some bench progress.

DB Lateral Raises
3x10 30s

Band Pushdowns
1x75 Monster Mini
1x50 Monster Mini -My tris were so fatigued at this point, 75 wasn't happening.

Facepulls
2x75 25

Front Plank
2x1 Minute

Side Planks
1x1 Minute per side

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VikingsAD28
Level 4

Join date: Feb 2009
Location: Nebraska, USA
Posts: 1625

April 16th- Squat

Really good session considering how bad my squatting has been lately.

Squat
1x5 365 PR? -I think this is a PR, which is weird because my squat has been so poor lately.

Paused Front Squat
1x3 250
1x1 290 PR

Walking DB Lunges
2x10 30s

Leg Press
2x20 315 -My legs were on FIRE.

GHR
3x15 BW

Side Bends
2x8 80

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VikingsAD28
Level 4

Join date: Feb 2009
Location: Nebraska, USA
Posts: 1625

April 18th- Shoulders and Arms

My whole body was sore as hell coming into today, especially my legs. I PVC rolled and stretched until I wanted to scream in hopes that I won't be sore on Friday when deadlifting comes around again.

Standing Overhead Press -75 Seconds Rest
8x5 120 -This was semi-difficult.

Seated DB Press
3x6 70s

DB "Power Cleans"
3x20 10s
-Superset-
DB Lateral Raises
3x12 20s

Lying DB Extensions
3x12 40s

Overhead Rope Extensions
3xsome 50

DB Pinwheel Curls
3x8 60s

DB Preacher Curls
5x10 25s

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VikingsAD28
Level 4

Join date: Feb 2009
Location: Nebraska, USA
Posts: 1625

April 20th- Deadlift

My groin and hamstrings were still sore coming into today but I still had a decent session and hit all my reps. Two sessions left, next week is when the real test starts. This session took about an hour and a half, so many heavy sets of deadlift takes a long time.

Deadlift
1x5 390
1x3 435
1x2 475
1x1 505

Speed Deadlift
6x3 270

Shrugs
4x10 355

BB Rows
3x6 255

Wide Pullups
2x6 BW+15

Neutral Pullups
2x6 BW

Knee Raises
3x12

Leg Raises
2x10

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VikingsAD28
Level 4

Join date: Feb 2009
Location: Nebraska, USA
Posts: 1625

April 22nd- Bench

Bench -90 Seconds Rest
8x3 235 -The earlier sets weren't great but once I figured out I need to touch a little lower with this grip they felt a lot better.

DB Incline
1x10 55s
1x10 75s
1x8 95s +1 rep from last week.

Dips
3x12 BW +2 reps from last week.

DB Lateral Raises
3x8 35s

Band Pushdowns
2x75 Monster Mini

Facepulls
3x50 30

Front Plank
2x1 Minute

Side Planks
1x1 Minute per side

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VikingsAD28
Level 4

Join date: Feb 2009
Location: Nebraska, USA
Posts: 1625

April 23rd- Squat

I'm confused because squats have been going decently despite the fact I still feel weak as hell on them.

Squat
1x3 335
1x3 375 PR +5lbs -Weird. These were ugly as hell though, my ass is coming up too quickly and then I goodmorning it the rest of the way.

Front Squat
1x3 255
1x1 295 PR +5lbs

Walken DB Lunges
2x10 30s

Leg Press
3x20 315 -This was the only assistance exercise I moved anything up on after my legs being sore all of last week.

GHR
3x15 BW

DB Side Bends
2x8 80

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VikingsAD28
Level 4

Join date: Feb 2009
Location: Nebraska, USA
Posts: 1625

April 25th- Shoulders and Arms

Overhead Press
8x3 135

Seated DB Press
2x10 70s
1x9 70s

Seated DB Power Cleans
3x20 10s
Superset
Seated Lateral Raises
3x12 20s

Lying DB Extensions
3x8 45s

Overhead Rope Extensions
3xsome 53

Pinwheel Curls
3x6 65s

BB Curls
4x10 65 -Leaning against the wall, ultra strict.

After this I smashed a burger and 5 apple turnovers, I fucking love backloading.

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VikingsAD28
Level 4

Join date: Feb 2009
Location: Nebraska, USA
Posts: 1625

April 27th- Deadlift

This session had me very nervous. I have one left after this week and this is when the real fun begins. My legs were still a bit sore today but not nearly as bad as last week. I am going to have to scale back Monday's squat session if I want to have any chance to complete next weeks session.

Deadlift
1x3 405
1x3 450
1x2 490 PR +10 lbs
1x1 520 PR +5 lbs -Both of these two top sets were very slow and almost didn't make it.

Speed Deadlift
6x3 270

Shrugs
4x10 365

BB Rows
3x6 260

Pullups
2x6 BW +20

Neutral Pullups
2x6 BW

Hanging Knee Raises
3x12

Hanging Leg Raises
2x10

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VikingsAD28
Level 4

Join date: Feb 2009
Location: Nebraska, USA
Posts: 1625

April 29th- Bench

New grip is still treating me pretty well. My bench strength has decreased a tiny bit with the weight loss but that is to be expected.

Bench
1x9 260 PR -PR on a technicality, its a 9 rep max PR. I have benched 270x8 in the past, still this set felt good and I might have been able to squeeze out another rep but I didn't want to risk failure.

Incline DB Bench
1x8 60s
1x8 80s
1x6 100s

Dips
1x15 BW
2x12 BW

Lateral Raises
3x10 35s

Band Pushdowns
2x75 Monster Mini

Facepulls
3x50 30

Front Plank
2x1 Minute

Side Planks
1x1 Minute per side

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VikingsAD28
Level 4

Join date: Feb 2009
Location: Nebraska, USA
Posts: 1625

April 30th- Squat

Since the last two weeks my legs have been sore for my deadlifting I decided to cut out almost all assistance work for this week so I can have any chance at all to complete all my reps on Friday.

Squat
1x2 345
1x1 385 -Felt heavy, didn't go for a second like I had planned.

Paused Front Squat
1x3 260
1x1 300

GHR
3x8 BW

DB Side Bends
2x8 80

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VikingsAD28
Level 4

Join date: Feb 2009
Location: Nebraska, USA
Posts: 1625

May 2nd- Shoulders and Arms

My arms got a HUGE pump today, I was looking f'in swole.

Overhead Press
1x6 150 -Not terribly happy with this.

Seated DB Press
3x8 75s

Seated DB Power Cleans
3x20 10s
Superset
Seated Lateral Raises
3x12 20s
-Kept the weight the same on these and limited my rest to 1 minute between supersets.

Lying DB Extensions
3x10 45s

Overhead Rope Extensions
3xsome 57

Pinwheel Curls
3x8 65s

BB Curls
4x10 95

Kettlebell Hammer Curls
3x15 15s -I have seen lots of pictures of people doing these in the training lab on this site so I decided to give them a whirl. Basically I did them super strict and held the contraction at the top, I started really light to get a feel for them and these were actually somewhat difficult, I will definitely do these again.

Spread Eagle Situps
3x12 10

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VikingsAD28
Level 4

Join date: Feb 2009
Location: Nebraska, USA
Posts: 1625

May 4th- Deadlift

Final session before taking a week off and then testing my max. I was really nervous for today and unfortunately things didn't quite work out the way I hoped but I have no doubt a big PR is on the horizon.

Deadlift
1x3 405
1x3 450
1x2 500 PR +10 lbs -I was very happy with this and it felt better than 490x2 last week.
2x0 535 -The first try felt decent, the bar I used today was a bit warped and on a couple of sets I didn't get it turned the right way and it threw the balance off. The weight got way out in front of me on my first attempt and stopped at my knees. I rested and wanted to take a second shot but I didn't get the bar off of the ground before I knew it just wasn't there today. I am hoping two weeks from now when I test my max fully rested and with a better bar to get 545.

Speed Deadlift
6x3 270

Shrugs
4x10 375

BB Rows
3x6 265

Pullups
2x6 BW +25

Neutral Pullups
2x6 BW

Hanging Knee Raises
3x12

Hanging Leg Raises
2x10

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VikingsAD28
Level 4

Join date: Feb 2009
Location: Nebraska, USA
Posts: 1625

May 6th- Bench

Bench
2x5 265

Incline Bench
1x10 95
1x10 135
1x7 175
1x4 175 -I haven't done incline with a barbell in lord knows how long. It's embarassing how weak I am on these.

Dips
1x15 BW
2x12 BW

Lateral Raises
3x12 35s

Band Pullaparts
3x25 Mini

Rope Pushdowns
4x15 30

Front Plank
2x1 Minute

Side Planks
1x1 Minute per side

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VikingsAD28
Level 4

Join date: Feb 2009
Location: Nebraska, USA
Posts: 1625

May 7th- Squat

Squat
1x2 345
1x2 385

Speed Squat -1 Minute Rest
6x3 275

Walking DB Lunges
2x10 30s

Leg Press
2x20 315

GHR
3x15 BW

DB Side Bends
2x8 80

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VikingsAD28
Level 4

Join date: Feb 2009
Location: Nebraska, USA
Posts: 1625

May 9th- Shoulders and Arms

Overhead Press
1x3 135
1x3 155
5x10 85

Seated DB Power Cleans
3x20 10s
Superset
Seated Lateral Raises
3x12 20s

Lying DB Extensions
3x12 45s

Overhead Rope Extensions
3xsome 60

Pinwheel Curls
3x6 70s

BB Curls
4x10 100

Kettlebell Hammer Curls
3x12 20s

Spread Eagle Situps
3x8 25

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VikingsAD28
Level 4

Join date: Feb 2009
Location: Nebraska, USA
Posts: 1625

May 11th- Back

No deadlifting this week to rest up for maxing next week. I think today was technically supposed to be off but instead I decided to do a bodybuilding style back day and it felt really good. My lats were nice and pumped after this and my lower back didn't get fatigued at all. This was almost exactly the back day from Kingbeef's "Do this routine" thread.

Pullups
3x10 BW
2x7 BW -Goal was 5x10 but the strength wasn't quite there.

Chest Supported T-Bar Rows
(Only counting plates)
1x10 45
1x10 90
1x10 115
1x10 135

Close Neutral Grip Lat Pulldowns -3 Second Negative
1x10 75
1x10 100
1x10 125
1x10 150
1x8 167 -I used straps and a thumbless grip on all of these and really felt them in my lats.

Straight Bar Seated Row
1x10 120
1x10 160
1x10 200
1x9 220

Hanging Knee Raises
3x12

Hanging Leg Raises
2x10

My lats felt really pumped after this, this type of work would definitely do more for getting my lats big in the long run but my primary goal with my back training is to bench and deadlift big weights.

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VikingsAD28
Level 4

Join date: Feb 2009
Location: Nebraska, USA
Posts: 1625

May 13th- Bench

Bench
2x3 280

Incline
2x8 175 -Felt a lot better than last week.

Dips
3x15 BW


Lateral Raises
3x8 40s

Band Pullaparts
3x25 Mini

Rope Pushdowns
4x15 40

Ab Wheel
3x12 -Holy shit I'm bad at these and I hate them.

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VikingsAD28
Level 4

Join date: Feb 2009
Location: Nebraska, USA
Posts: 1625

I had been playing with the idea of signing up for a meet on June 16th, it's basically the same meet I did last year. I finally decided I'm just going to do it, which gives about a month to get ready.

I also had been playing with the idea of having Andy Bolton write a training program for me as he does online training and it is pretty reasonably priced. He sells four week programs so I bought one and just got it today and I have to say it is pretty ridiculous. I will only be training three days a week but really heavy and high volume every single session.

I will say I am not very impressed with his literacy or the formatting of how he wrote out his program on paper but it looks hard as hell and the man didn't get to be one of the strongest powerlifters ever by accident.

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grettiron
Level 1

Join date: Mar 2009
Location:
Posts: 2540

Hi, I heard your log was lonely without the champ. Looking forward to some big deadlift numbers when you test (later this week?).

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VikingsAD28
Level 4

Join date: Feb 2009
Location: Nebraska, USA
Posts: 1625

grettiron wrote:
Hi, I heard your log was lonely without the champ. Looking forward to some big deadlift numbers when you test (later this week?).


Haha, thanks man.

I was going to but plans changed and I am not going to go for a balls out max until my meet in a month. Last year I got a 36 lbs PR I never thought I could have gotten on deadlift in my meet. I am working to get a similar result this year and hopefully pull somewhere around 570 with my successful training + better equipment + me freaking the fuck out and pulling as hard as I am physically capable of.

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VikingsAD28
Level 4

Join date: Feb 2009
Location: Nebraska, USA
Posts: 1625

May 16th- Bench

Had to do two bench sessions in a row due to Andy changing my schedule around. I hadn't done most of these exercises in forever so I wasn't overly pleased with my performance.

Bench
1x5 135
1x5 185
1x3 225
1x3 240
1x3 265
1x3 285

Two Board Press
1x2 285
1x2 305
1x1 325 -Failed on the second rep, I suck at these.

Floor Press
1x2 285
1x1 295 -I was supposed to start at 285 and work up in twos to a max two, but 285 was tough so I tried 295 and I missed the second rep short of lockout, it was sooo close.

Low Incline DB Bench
2x15 60s

Seated BB Overhead Press
3x12 95 -Another exercise I suck at, the sets actually got easier as they progressed.

Front Plate Raises
2x15 25

Facepulls
4x12 50

Dips
1x6 BW
1x6 +25
2x6 +45

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spar4tee
Level

Join date: Sep 2010
Location: District of Columbia, USA
Posts: 9678

VikingsAD28 wrote:
Two Board Press
1x2 285
1x2 305
1x1 325 -Failed on the second rep, I suck at these.

They fatigue the crap out of my delts with CG (tris to a slightly less degree)

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