T-Nation | Training Logs

Cut Up or Shut Up

Wed, 22 May 2013 20:33:00 GMT

Hey T-Nation-ers,

My name is Piny. I like to lift. I picked up my first weight set at the age of 5 after I saw Schwarzenegger in Predator and begged my father to buy me a weight set, and, in all of his infinite wisdom, he bought me a ten pound dumbell because he knew i was going to quit lifting once i picked it up. He was right, and those 10 lbs stood unmoved in the corner of my room for about 11 years.

I started lifting seriously after my first day of football camp in high school, where, on our first "live" drill, I got placed neatly on my ass by a tiny, pimply faced kid which served as my motivation to get bigger and stronger through the next year. At the time, i weighed about 130 lbs and, after many plates of rice, chicken, and roughage, put on about 30 lbs within that year, while participating in other sports including wrestling and track. My final year of high school, i weighed in, at my heaviest at a whopping 225 lbs. Since we're talking numbers right now, it would be a good time to tell my current stats.

Height: 5'9"
Weight: 203
BF%: the last time i checked, i was around 15%
Biceps: 16"
waist: 34"
thighs: 27"
Calves: 17.5"
Neck: 16"
updated...note: used electrical cord plus ruler to acquire measurements, slight discrepancy may exist. will update again when i get a real tape measure.

Back to the story...I left high school sports with a couple of injuries, one requiring surgery (shoulder) but i made it out alive. I entered college, did a little combat sports (karate, judo, boxing) ran a couple charity running meets and finished college. With a Bachelors of Science in Psych. Now I'm here writing this log.

My main goal is to cut weight. but accountability has been my weakest point until now. I'm going to keep this log as mainly a diet log and a lifting log.

I haven't really followed any specific program since i started lifting but progressive resistance was something that came as a natural concept to me and throughout my lifting experiences, I've found a couple of different ways to get my numbers up and since we're on the numbers topic I think now is a good time to tell about my lifts...

BP: 265X3
MP: 205x3
DL: 445X2
Squat:405X5
Pullups: 80X3
Powerclean: 225X5

Other than getting leaner, I'd like to keep my numbers the same or gain a couple of plates here and there. If i had things my way, by the end of this log, i'd like my lifts to look a little like this:

BP: 315 for reps
MP: 265
DL: 560
Squat: 500
Pullups: 100X10
Powerclean: 265X5

I was always told to aim high so there's that. My next lifting sesh is tonight so i'll keep everyone updated on that. Oh and here's what i ate the entire day...

3 eggs and 1/2 cup oatmeal + H20

I just got done reading Generation Kill and there was this one part where one of the dudes just shoved a mouthful of instant coffee in his mouth and chewed. Being the impressionable young lad that I am, I followed suit and found out it tasted like crap. Drank 2 cups of water afterwards. Seems more effective than a normal cup of coffee.

I'm off to lift. I just bought a pair of lifting straps so I'll test those out on the deadlift today. I"m shooting for 480 or if i'm still feeling the coffee high, then i'll try for 500.

HeavyTriple's Log

Wed, 22 May 2013 20:27:00 GMT

My primary goal is to get stronger in the Big 3, and my secondary goal is to put on size. In my experience, they will go hand-in-hand.

*EDITED FOR UPDATES:
I figure it's worth putting up my lifting history and current "milestone" lifts.

I got into lifting seriously for wrestling my sophomore year of high school. At the time I had been benching for a few years, and it was the only thing I was doing remotely correct. I joined the powerlifting team after wrestling season, since it seemed to be the thing to do. Finally under some decent tutelage, I learned squats and deads and improved my bench technique. I was on my way to beating pretty much every school record in the 165 class junior year, but I hit my first injury bug then; I herniated a disc squatting (which I attribute to constant deficit deadlifting-I did not agree with this even then and I would never teach beginners a deficit DL now), which took me out of the meet and killed the progress I was making. By the end of senior year, I had gotten my DL back to where is was at 360x6-7, squat was 315x6-7, and bench 250x6-7. I did pretty bad at my last full meet considering those numbers and hit 375-275-375 for a 1025 total at 165. If I knew how how to prepare for a meet, I probably could have added 100 pounds to that, but I won my weight class easily.

Moving on to college...entered around 160 pounds, lifts about the same as above. Then I started to get a little bigger. By the end of freshman year, I was 195 with some decent numbers: 380x7 squat, 315x6 bench, 225x7 muscle clean. I quit deadlifting because I despised it (thanks again, deficit sumos). I benched 395 at 193 in a bench-only meet, but that was the last powerlifting event I participated in. Unfortunately I yo-yoed for most of college, and by the 4th year I was 205 and had only progressed to 360x6 bench. Squat was non-existent, as I lost what it meant to have good form and developed sever tendinitis in my knees. I basically bro-trained for three years and it destroyed my body. While doing that 360x6 bench, I could barely lower the bar to my chest because of the pain in my shoulder, and it was chronic for over a year leading up to that. This is why you should not be an idiot like me and listen to your body. All of this led to me being broken down and burnt out, so I finally bit the bullet and took time off after 8 years of training.

The road back has been fun and enlightening. In the meantime I graduated, got my shit together and am now in grad school pursuing an Master's in Biomechanics. I started lifting again at about 170 pounds with almost the exact same lifts I had in high school. It's been about 3 years since I started lifting again (the layoff was about 4 months), and I've gained a steady 10-15 pounds per year and am sitting on 215 right now. Along the way I've relearned to squat, picked up deadlifting again (even if it's on again, off again), and have put up some decent numbers. I will eventually do another powerlifting meet, I just haven't decided yet when to make my glorious return to the sport. Here's some current milestones, though in two months I'll probably be way past them:

Bench: 405x2. Might be a while before I beat that as I'm cycling down to higher reps and a narrowed grip.

Squat: 465x3 (wraps).

DL: 555x1...585 and 600 looming on the horizon.

Monday:Legs
Squat (PL wide stance)
4 warmups (bar x8, 135x6, 225x4, 275x2)
Working sets: 315x5, 340x5, 370x3-->cheated myself, should have tried 4, but pleased with form

Lunge
Working sets: 155x6, 175x6, 195x5
Comments: My buddy Sinnott (training log Kentucky Strong Lift'n) helped me with form here as I've never been coached on a lunge before. Still a work in progress but felt it much more in the quads.

Good Morning
Working sets: 195x8, 225x8, 245x6
Comments: Tried to maintain strict form, but my progression was weird and 245 may have been a bit much for the form I was looking for. Felt good, though.

Leg Curl
Working sets: 112.5x6, 125x6, 137.5x6
Comments: Different machine than I'm used to, not much room to go up. Probably will go to single-leg next week.

Overall: Not bad, should do better on squat next week after having a chance to get used to the mirror. I need to improve the most at squat, and I'm considering adding glute bridges in at the end of the workout.

99 Problems and a Bench Ain't One

Wed, 22 May 2013 19:49:00 GMT

Hey, so I just joined up, and this is my brand new shiny log. I'll be updating it whenever I remember to, and of course feel free to point out areas where I can improve.

I'm looking to do some powerlifting competitions soon and possibly some figure competitions, but I like lifting heavy stuff more than standing around in a bikini so we'll see on that last one. I am considering entering a bodybuilding competition in November though so who knows! I'm indecisive. Don't have any specific powerlifting meets picked out yet, I'm just coming off a back injury that kept me from going heavy for six months so right now I'm just trying to get back to where I was previously.

On a slow cut right now, so we'll see where that ends up.

Current stats:
5'6"
137 lbs
21% body fat
Training about one year (including the six months of injury/recovery time)

Mostly just doing my own thing training wise right now, my goal is to try to cut down to about 16% and get a one plate bench, two plate squat, and three plate deadlift. Just recently (as in, just last week lol) started a three day split of heavy compounds, legs and abs, and then accessory/bodyweight work.

Smolken's Training Log

Wed, 22 May 2013 19:28:00 GMT

Thought I'd post a training log here to keep myself accountable and hopefully get some good feedback as well. I've already given my background in another thread but here it is again: 32 years old, 178 cm, 70 kg (up from 62,5 kg in mid-November). I currently can't do full-range bench presses because of a shoulder problem (broken collarbone that was never set and is now considerably shorter than it used to be). I train at home.

Right now I'm doing three total-body sessions per week with a basic 5x5 rep scheme (except for bodyweight exercises) trying to add weight with each set. Usually Sun/Tues/Thurs, this week was moved by a day.

So, on with the log. Today:

pullup: 3x10 bodyweight

snatch-grip deadlift standing on a platform (a bag of cement, if you're curious): 5x5 up to 82 kg

miltary press: 5x5 up to 42 kg - couldn't squeeze out the last two reps on the last set so I did them as push presses

clean: 4x5 up 60 kg - I'm just learning this lift and so far have mainly used it to get the bar in position for shoulder presses. So I kept it very light for the first few sets, then tried 60 kilos. Turned out to be far easier than I expected.

plank, side planks, horses, prone cobra

NS Log

Wed, 22 May 2013 18:23:00 GMT

I've been lifting for almost 8 years now and felt that my strength has stalled so I started Wendler's 5/3/1 last month and I just started my 2nd cycle today.

Age: 28
Height: 5-9
Weight: 195 lbs

Training Maxes:
Standing OHP = 190
Deadlift = 470
Bench = 315
Box Squat = 375 (my back squat training max would be 415, but I'm trying out box squats for now to try to address some of my glute/hamstring weaknesses)

Previous Rep PR's (from my 1st 5/3/1 cycle):
Standing OHP = 175x4
Deadlift = 435x7
Bench = 295x7
Box Squat = 350x5

So here's today's workout:

Standing OHP:

125x5
145x5
160x7

DB Lateral Raises:

4x10 w/45

DB Bent-over Reverse Flies:

4x10 w/40

BB Shrugs (behind the back):

4x10 w/225

Rotator exercises (4 sets)

Training Log and Random Thoughts

Wed, 22 May 2013 18:19:00 GMT

So I figured I would start a training log because I think it will be cool to look back on in the future but more so because I sometimes get the urge to write my thoughts on training and nutrition down somewhere. This will be a place where I can do that and hopefully engage in some productive discussion along the way. I've also updated my log with some pics because I know some people like to mentally put images to a name.

Alex's Training Log

Wed, 22 May 2013 17:53:00 GMT

Learned a lot reading these forums for the past couple months, so I figured I should finally start a log and keep track.

Age: 22
Height: 6-2
Weight: 170ish

Current Maxes

Squat: 225
Bench: 185
Deadlift: 295

I set up my training days right now in 5/3/1 style, but don't always use those percentages. I have a lot of free time right now, so I am in the gym 5-6 days a week. Give me as much advice and criticism as you want, I promise I won't take it personally

RonSwanson's Training Log

Wed, 22 May 2013 17:40:00 GMT

I started lifting eight months ago, and I got into powerlifting about five months ago. Right now I'm on my third cycle of 5/3/1. To anyone viewing this, advice is welcome and I am eager to learn.
2013 goals:
Squat 365
Bench 225
Deadlift 455

1/14/13
Squat 5(160) , 5(185), 13(210)
Squat (no belt) 3x10(135)
Narrow stance leg press 3x15(360)
Box jumps 3x5

Judo practice (2 hours)

1/16/13
Bench 5(110), 5(125), 3(150) -supposed to get 5
Bench 5x10(85)
DB MP 3x10 (30s)
Latl raise machine 3x15(60)
Elbows hurting, skipped tricep work

1/17/13
Judo practice (2 hours)

1/18/13
Deadlift 5(200), 5(230), 1(315) (ugly), 5(260), 1(285)
underhand BB rows 3x8(135)
Snatch grip rack pulls 3x3(185)
Underhand LPD 3x12(135)
Neutral grip LPD 3x12(120)
single leg glute ham raise machine 2x10(100)

1/19/13
Strict OHP (no leg drive) 5(80), 5(95), 5(105)
Dips (bodyweight) 12, 10, 9
DB MP 3x10 (30s)
HS preacher curls 3x12(50)
Speed bench 10x3(85)
Latl raise machine 3x12(60)
Tricep pd 3x10 (100)
Inverted rows 3x10 (bodyweight)

1/20/13
Judo practice (2 hours)

Weight this week was 163-164

No Rest for the Wicked

Wed, 22 May 2013 17:39:00 GMT

Thought I would start a log and see if it helps me track what I am doing.
Today 6' 187 lbs. Age 22
Current PR's
Deadlift 365x2
Bench 265
Squat 315 (today)

Been training fairly consistently now for about 6 months. I work second shift 12's an hour away so it is kinda hard to get to the gym and get 6 hours of sleep in the same day but I make do.

Worked out with the little brother today for legs.

Squats
Warmup
275x3
315x1
275x5
275x4
These felt light for some reason today and I was really excited for the 3 plate squat.

Leg Press
3 plates 1x10
4 plates 2x10

Glute ham raise
BWx10
25x10
45x10

Leg curls super setted with glute bridges

So yeah see how long I keep this up.

The Benfica Project

Wed, 22 May 2013 17:42:00 GMT

Enough fucking around, time to get somewhere.

Why the Benfica project? Benfica are a portuguese football team whose initials, SLB, are the same as my goals; be Stronger, be Leaner, be Bigger. Plus i'm a sucker for a hook.

Establishing where i'm at this week and then down to business next week.

Yesterday's training:

Flat Bench
90kgx1
95kgx1
100kgx1
105kgx1
110kgx1 PR
112.5x1 PR

DB Bench
20kg DBsx10
26kg DBsx10
32kg DBsx8
40kg DBsx6

Cable flys

Face pulls

Arms superset

From Humble Beginnings...

Wed, 22 May 2013 17:23:00 GMT

... to hopefully powerlifting one day!

Hi all,
Just starting a log so I have somewhere to write all my stuff down and keep track, as well as the motivation and criticism from other members!
I would like to start powerlifting so I am focusing on strength mainly.
A few stats:

17 years old
5'9"
180lbs
Body fat: around 12%
I started lifting seriously at the start of 2010, January 1st, weighing 128lbs.

These following entries are from the past week so you guys can see roughly where I'm at with my journey for strength. As you'll see, I follow an upper/lower split that I designed, incorporating both max effort/heavy days and reps days. I would like some input on this program so I can tweak it.

Looking forward to input and constructive criticism.

Aggressive Expansion

Wed, 22 May 2013 17:00:00 GMT

Hello, been meaning to start a training log here for a while so here we go!

Will post recent pics below. I'm a protege of The Mighty Stu Yellin who made a massive impression on my training/diet/lifestyle when he coached me recently. One of the best decisions i've ever made was hiring Stu. Looking foward to catching up with you guys!

Goal is simple - get as muscular as possible.

TCam's Log - The Cube Method

Wed, 22 May 2013 16:50:00 GMT

The Cube Method

The idea:

-----------Squat------Bench-------Deadlift
Week 1---Heavy------Explosive---Rep Work
Week 2---Explosive--Rep Work----Heavy
Week 3---Rep Work---Heavy-------Explosive

That's one wave. Repeat two more waves and then you have a meet. Or you can either start over or have a mock meet to adjust your weights and percentages.

There's a fourth day every week, the "body" day. Brandon Lilly does the same thing every week. I will probably cycle two workouts. This day is to work on weaknesses and size where needed.

No deloads. You deload weekly because there's only one heavy day per week and only one heavy day per lift each cycle.

Max maxes are set as:
Squat: 500
Bench: 395
Deadlift: 565

This works off of 95% of your max though. Like 5/3/1

-----------------------------------------------------------

The Diet - Currently

I'm carb cycling, and have been for 2 weeks, with a couple of lapses. I'll be doing this better starting tomorrow.

Setting it up Carbs with the Cube:
Heavy - High
Rep - High
Explosive - Moderate
Body - Moderate
Off - Low

------------------------------------------------------------

You will not fail. Get fucking strong. Go.

There's a Storm Coming, Mr. Wayne.

Wed, 22 May 2013 16:14:00 GMT

YO SUP?

Debated as to whether or not I was actually going to start a new log already, but I was just so excited to use my Batman quote I couldn't help myself!

Stats
Name: Jenn
Weight: 150
Interests: Weight liftage, dino's, nerdy things, quality action movies, plants VS zombies, umm... manatees. Also whales. I like whales. Actually, most animal/mammal related national geographic shows are most wonderful indeed. I reccomend lions VS hyena's: Eternal Enemies.
I babble.
Inspirations: Batman, clearly. Demona from Gargoyles, Sarah Connor from Terminator 2, Chuck V.

UPDATE DEC. 2nd 2012:
Finished my first meet with a total of 556, probably left a good 50lbs on the platform!
GOALS: To be way stronger than that next time...
Training: I made up this program that goes like Bench day, Squat day, Military press day, intervals, Bench, Deadlift, Military, intervals, etc...
Couple weeks of 8 reps, then 5-6, 4-5, 3, 2, repeat.
Accessory shit is usually like good mornings, front squats, incline bench, close grip bench, random shoulder shit, bicep/tricep brotastic stuffs, ya. OH and ab things.
Bestest most productive training program I've ever been on really!

Thank you all for reading/giving a cyber shit. Ya'll make me feel hugged in an internet sorta way.

BYE

Log of Florelius 2013 Edition

Wed, 22 May 2013 15:33:00 GMT

Stats.

Age: 27.

Height: 175cm.

Weight: 60kg( start of year ) - - - 62kg ( 01/04/2013 )

Best Bench: 8x72,5kg.

Best Squat: 8x60kg, 4x67,5kg.

Best DL: 1x115kg( overhand grip ), 1x120kg( mixed grip )

Best OHP: 9x40kg.

Best DB rows: 10x32,5kg pr arm.

Goals for 2013.

Bench: 90kg x 1 or more reps.

Back Squat: 80kg x 1 or more reps.

DL: 130kg x 1 or more reps.

OHP: 60kg x 1 or more reps.

DB rows: 40kg x 10.

Chins: 10 x bw + 10kg.

BW: 70kg.

Previous log: http://tnation.T-Nation.com/...uss_traning_log

Beyond Human

Wed, 22 May 2013 15:06:00 GMT

Well it seems like just yesterday that I started my first log. How time flies ...

Here's the link to the old thread:
http://tnation.T-Nation.com/...hread_name_here

You always remember your first ... unless you're piss drunk.

For the unaware, I am an aspiring powerlifter and strongman. I competed in my first meet on March 24. It didn't go so well i.e. got hurt and dropped out, but I still had fun and broke some records.

STATS
age - 18
weight - 218-221
height - 5'9 (I think I finally grew a little since forever)
squat - 560-580 (I don't intend to max in a while, so shoot me)
bench - 400+; 385 close grip
deadlift - ~600 (just waiting for the first good day in over a year)
strict press - 230+
push press - *sigh*

GOALS
for 2012:
squat - 600+
bench - 450+
deadlift - 650+
strict press - 255+
push press - 315+
all raw
/
for college:
squat - 700+
bench - 525+
deadlift - 750+
strict press - 300+
push press - 375+
all raw
/
for life:
squat - 850+
bench - 640+
deadlift - 880+
strict press - 410+
push press - 470+
all raw
/
ultimate:
Conquer gravity
Inspire the youth
Feel the lamentation of the women
Leave a legacy
Be fucking awesome

I'm still a freshman for a few more weeks, but I changed my major to astrophysics.

Deadlifts Now, Sexy Time Later...

Wed, 22 May 2013 14:54:00 GMT

Nathan Vick

Height: 5'4
Age: 28
Weight Class: 132. Currently moving up to 148 and maybe even 165.
Training Weight: 136-138
Current Routine: 5/3/1
Federation: NASA
Best Meet Lifts: 304, 209, 424

1st Meet - NASA East Texas Open - 6/16/2012 (used 3 day full body routine):

Squat: 243, 259, 276 - Left a lot on the bar, but regardless my squat is awful and needs a lot of improvement.

Bench: 193, 209, 226=missed - Couldn't lock it out, due to a technique error I believe.

Deadlift: 331, 364, 391 - All attempts were easy, probably couldve done 397.

Total: 876
Coeffecient: .9312 = 6.2772

Video from meet

After the meet I essentially had a 3 week layoff and lost a decent amount of strength. It took 6 weeks to get my strength back in the same area.

NASA Unequipped Nationals in Dallas November 17th, 2012 (Used 5/3/1 for Powerlifting):

Overall the meet went well. Unfortunately I didn't get but 1-2 hours of sleep the night before. Although I was in bed for around 7 hours.

Weigh In:
Easily made weight weighing in at 130.5 around 730pm Friday night. I actually need to try to cut it a little closer to 132, as its not really fun trying to stuff myself afterwards to gain weight back. Now that I have some accurate scales to use, it should be easier for me to be just under weight. Immediately after I weighed in I consumed two drinks consisting of around 115g of carbs, 15g creatine, 8g BCAA, and half a scoop of whey isolate. Got home and had...-fruit smoothie, 4oz beef liver, ton of sweet and russet potatoes, white rice, and around 10-12oz of tilapia.

Squat:
Warm ups pretty much went according to plan and the weight felt pretty light, so I felt confident going in. Ran into a couple guys who were at my first meet, and they were kind enough to put my wraps on for me each attempt.

281 - Went up about like I thought it would. Felt like I could've stayed more upright though. I've never had my wraps so tight so maybe the strong rebound caused my hips to move up too fast.

304 - I pinned this as my max realistic attempt. It was a good choice as it was a bit of a grinder. Good lift.

314 - This was "go for broke" and I missed it. Back folded at bottom when I was rebounding. I got my planned attempt so I don't really care that I missed it. Just would've been icing on the cake.

Bench:
Everything went wrong on bench. Warm ups were terrible as I started to late. Everyone was already doing heavier weights so I wasn't able to drop down like I wanted. Warm up ended up being some push ups, 135x5x2, and 185x2.

209 - Usually can confidently double this weight, but it moved pretty slow. Still got it though.

220 - Knew I didn't have 226 in me, so tried this and failed...twice. Second time I decided to do close grip for shits and giggles and almost locked it out. Wouldn't have counted though as I pressed before the command. I paused completely and anticipated the command versus actually listening for it. It was frustrating, but I'm well aware of my bench woes which is why I already had a smolov jr plan for it after the meet. I shrugged it off and instead looked forward to my bread and butter...the deadlift.

Deadlift:
I made damn sure I had plenty of time to warm up for this. Did my SMR and warm up lifts exactly according to plan. Warm ups were flying up with ease so I felt confident.

391 - Flew up once I got it a couple inches off the ground. Good lift.

424 - Again, this was my realistic max attempt and a good choice. Was pretty slow off the ground but I got it up. Good lift!

449 - This was for the 132 record (beating 446), Couldn't get it off the ground but just like my last squat, it would've been icing on the cake.

Total: 937
Coefficient: .9340 = 6.7059

4/5/2013

Just been focusing on building strength. I may not be doing another meet till this coming November. I might do one at the end of June but its doubtful. I've had some set backs and am just trying to build as much as strength as possible through reps.

KaiserMetal Project

Wed, 22 May 2013 14:34:00 GMT

Stats

Height: 5'10[unfortunately, all that lifting didn't make me taller ]
Weight: 220lbs[But i got strong ]

Current 1RM

Squat 233lbs
Deadlift 277lbs
Bench 190lbs
Press 145lbs

I'm taking my log from starting strength here to T-Nation

I'm currently at my 2nd cycle of 5/3/1

Det Azathoth: Ascend(ancy)

Wed, 22 May 2013 14:22:00 GMT

I'm getting more pictures in a few days from people that were there but here's my Squats, Deads, and Meet Write Up

Meet went pretty well. I weighed in at 214lbs. Went 7/9

Squats

1. 540lbs - Good Lift
2. 575lbs - Good Lift
3. 610lbs - Good Lift

Bench

1. 370lbs - Good Lift
2. 405lbs - No Lift, So close to locking out
3. 405lbs - No Lift, Gassed

Deadlift

1. 590lbs - Good Lift
2. 635lbs - Good Lift
3. 660lbs - Good Lift

I totaled 1640lbs, which puts me at Elite, in hindsight I need to make smaller weight jumps in my Bench attempts because had I did 390/395 for a second, I would have totalled at least 1655 which would be the Elite Total for the 275's and I'd have it as a 220er... oh well, there's next meet to do that. Very pleased with my results and looking forward to the next one in March.

A Sprinter and His Workouts

Wed, 22 May 2013 13:29:00 GMT

Non-weights my sessions are as follows:
Mon AM - Tempo
Tues AM - Speed
Wed AM - Tempo
Thurs PM - Speed Endurance
Sat AM - Hills/Intensive Tempo

Will start the log as of midweek, and in METRIC.

Nov 12 PM

Bench

8 x 80kg
6 x 85kg
2 x 4 x 90kg

Nov 13 AM

Squats

12 x 113kg
8 x 126.5kg
2 x 6 x 126.5kg

Bird Dog

4 x 16 reps

Clean Pulls

4 x 8 x 58.5kg

Split Jerk

6 x 37kg
8 x 37kg
2 x 7 x 39.2kg

Nov 14 AM

Bench

8 x 82.5kg
6 x 87.5kg
5 x 92.5kg
4 x 97.5kg

Nov 15 AM

Pause Squat Jump

3 x 5

Depth Jump

3 x 5 x 22cm

Good Mornings

3 x 12 x 28kg

Front Squat

2 x 8 x 81kg
8 x 85.5kg

Donkey Kicks

3 x 16 x 2.5kg (ankle weight)

First time doing split jerks, depth jumps and good mornings. Want stronger hip extensors so glute and hammies will get the most focus. Happy with my bench, last winters 1RM was 100kg, though I am a few kgs heavier now.

Training from a Recovering Weightlifter

Wed, 22 May 2013 12:53:00 GMT

I was training for o-lifting for roughly 2.5 years. my best comp lifts were 127sn and 146cj in the 85 class. i didn't have time or will to really continue training the way i needed to so i decided to move on.

best lifts from the beginning of 12/12
squat 429
bench 285
deadlift 507

after as 3 week break i started in on a 3x/wk 5x5 program. now i'm working on a different program. decided this training log might help keep my training honest.

my current best lifts are
squat 405x5, 445x2
bench 255x5, 305x1
deadlift 507

Veens Training Log

Wed, 22 May 2013 12:06:00 GMT

Hi
Starting to track training progress for the first time without ever keeping any logs from previous 5 years of training.Started going to the gym with any regularity during my 2nd year in university. Mainly clueless about diet, progression, mainly upper body lots of emphasis on arms etc so not considered training. As mentioned only started training for about 5 years at the age of 26, made significant gains.

Note comparisons from bout 4 years ago after training for about a year
Weight possibly around 70 kgs now 105kgs
Barbell Bench 80kg x 6 reps as of yesterday 155kgs x 5 reps in a power rack no hand off no nothing.
BB Squat 100kgs x 8 reps as of last friday to 200kgs X 5 reps also tested for fun 220kg X 1 rep deep. Did do 180kgs x 16 reps as volume PR early part of the year 09
deadlift 140kg x 1 rep as of last tuesday 4 Aug 09 tested at 230kg x 1 rep (over hand w straps)
Standing Military Press bar below chin strict no leg drive
55kg x 6 reps last wednesday 100kg x 7 reps and 110kgs x 2 reps

Not in the habit of testing 1 rep maxes but with the fasting month approaching in just over a week, I just wanted to see what my numbers are and what the drop off would be after the conclusion of the fasting month though this year I plan to take affirmative action to conserve as much strenght and muscle and not lay off completely for the duration.

Currently on split as follows
Monday - Chest
Tuesday - Back
Wed - Shoulders
Thurs - Arms
Friday - Legs
Sat - Rest
Sun - Rest
workouts lasts 45 min or so
Not written in Stone and subject to change.
Anyway training logs and numbers as of this week

Mon 10 Aug 09 - off
Tue 11 Aug 09 - Chest
Flat BP
warm ups bar x 2 sets 10+reps
60 kgs x 2 sets 10+reps
100 kgs x 2 sets 10+ reps, 5 reps
140 kgs x 1 rep
155 kgs x 5 reps 1 rep more and felt better than last week

Incline BB bench(high incline)
bar x 1 set 10+ reps
60 kg x 1 set 10+ reps
120 kg x 10 reps 2 reps more than last week

Dumbell Incline bench (high incline)
2 sets AMRP 25 breaths between sets
40kg x 15 reps + 10 reps

machine flies 3-4 sets

Wed 12 Aug 2009 Back
Rack pulls No 3 Just below knees
Warmup
60kgs x 5 reps
100kgs x 5 reps
140kgs x 5 reps
180kgs x 5 reps from here on straps on complete deload on each rep
220kgs x 5 reps
260kgs x 3 reps
280kgs x 1 rep a bit tough failed this a week ago tried again this week.

pull down machine under hand narrow grip dont know what the plate weighs
10 plts x 10 reps
12 plts x 10 reps
14 plts x 10 reps
16 plts x 4 reps
18 plts x 11 reps + 5 reps (15 breaths)

Dumbell bend over rows
2sets as many reps as possible
40 kgs 20reps then 25 reps on second set

face pull machine rope dont know what the plates weigh
8 plts x 15 reps
10 plts x 12 reps
12 plts x 12 reps
14 plts x 12 reps
16 plts x 9 reps

Inverted rows 3 sets as may reps as I can each set.

The Bird Cage 3. Redemption.

Wed, 22 May 2013 09:50:00 GMT

theStrongest.
theFastest.
theFittest.
theSmartest.

theBird.

Ladies and Gentlemen...

... welcome back to the training log of the most controversial member of T-Nation...

THIS IS THE CAGE.

Officially starting tomorrow.

*tweet tweet*

Tagan's Workout Log

Wed, 22 May 2013 07:52:00 GMT

Hi, I'm aiming to be good lean muscular beach guy like josef rakich or marc fitt.

Last time I was 182cm and 58kg, started gym in 2007 and gained alot of muscle and fats from 58kg to 74kg in 3 months. Gym on and off sometimes. Restarted in 2009, 2011 and now.

Now I'm 76kg at around 12% body fat (measured with caliper).

Starting weight of top few compounds
Squat: 80kg x 8 reps
Deadlift: 95kg x 6
Bench press: 67.5kg x 6
Overhead press: 47.5kg x 8
Rows: 92.5kg x 6
Chinup: BW+6.25kg x 7

My current workout

Lower
- Squat
- Deadlift or stiff legged deadlift
- lunges
- weighted crunches
- calf raise

Upper
- Bench press
- Rows
- Overhead press
- Bicep curl
- Close grip bench press or skull crusher

Lower use 8-12 reps (calf 12-15) until total 50 reps (calf total 100 reps)

Upper use 6-8 reps in all first 3 sets (progressive overload). Then reduce weight to hit 8-12 reps (volume) until total 50 reps.

Lower, upper, off, lower, upper, off, off.

When hit max rep (eg, 8th rep for upper, 12th rep for lower), increase weight.

I use fasted workout using BCAA and eat every 3 hours.

Tomorrow, I will start with Lower.

Herc's Training Log

Wed, 22 May 2013 05:20:00 GMT

19/4/2010
Squat
barx8
135x5
205x2
225x1
275x1

Box Squat
185x3
205x2x2

Good Mornings
185x5
205x4x2

Body Built for Retirement

Wed, 22 May 2013 05:16:00 GMT

After 9 years in the Army Reserves and 19 years on active duty I submitted my packet for retirement. Most of my active duty career has been spent in SOF.

I shouldn't have any TDY (temporary duty) or trips anywhere at this point. At the very least I have approximately 3 months where I can workout twice per day.

For the next 3 months I will be doing Serge Nubret Pump Training. I have had to modify it some due to some injuries I have had in the past.

In December, and after retirement, I will be on a beach on a tropical island. The goal is to not embarrass myself without a shirt on.

Stats are:

Age: 44
height: 5 ft 9 inches
weight: 203 lbs
BF: 28% (according to my scale)

I will get some pictures up this weekend.

Today's workout:

Day one I found this workout humbling. I have had to lower the weight quit a lot.

AM

Hip belt squat 50lbs 8 x 12 (using a landmine/barbell so this only counts weight added to the bar)

Leg extension 75lbs 8 x 12
Somersault squat 50lbs 8 x 12

30 minute treadmill run (slow run. My knees about buckled at the end)

PM

Hammer Strength bench 30lbs 8 x 12 (just counting the lbs in plates added)
Pec Dec 75lbs 8 x 12
Incline DB bench 30lbs 8 x 12
Close grip bench 65lbs 8 x 12

Breakfast - 3 hard boiled eggs
6 Indigo/Anaconda pre-load (I have leftover Anaconda to go through)
workout - Anaconda peri-workout
MAG-10
no snack due to dental appointment
lunch - chicken and white rice and small portion of vegi's
snack - "muffin" (ground turkey, brown rice, garlic, chili/garlic paste, ground flax seed baked in a muffin tin)
6 Indigo-3G/Plazma pre-load
workout - Plazma peri-workout
MAG-10
Supper - chicken breast and brown rice

will do a before bed shake.

Marrot's 5/3/1 Beginner Log

Wed, 22 May 2013 04:22:00 GMT

Well I've been doing full-body workouts 4x/week, gained some good weight/strength, but it looks like I hit a stall so it's probably a good idea if I start an actual workout program. I started 5/3/1 today, on 7/11/11.

Body measurements:
Weight: 140
Height: 5'10"
Waist: 29 1/2" (YEEEEEEAAAAAAW UNDER 30" WOO)
Chest: 34 3/8"

Current 1RMs:
Overhead press: 95
Deadlift: 210
Bench press: 125
Squat*: 200

Goals:

7/29/11 - I did the farmer's walk down and back in my gym with 70s. - Accomplished

8/19/11 - I did one full pull-up, that is, my chin went over the bar. - My chin touched the bar.

9/10/11 - I held a handstand for three seconds. - Accomplished

9/17/11 - I held a handstand for five seconds. - Accomplished. Updated late, oops :/

9/24/11 - I can walk around on my hands while doing a handstand. - Accomplished. I can 'save' my balance if I step somewhere with my hands. Late update.
9/24/11 - I can also nail one-legged air swipes with ease. - Accomplished. Late update.

10/1/11 - Showtime! - Accomplished. Worst waste of $10 ever though. Late update.

Before 7/11/12 - I did the farmer's walk down and back in the YMCA with 100s.
Before 7/11/12 - I did the farmer's walk with my bodyweight split between two DBs for 6 trips across my HS gym (~50 yds).

7/11/12 - I spent the workouts of this week on working up to a 1RM with my core lifts:

OHP: 160
Deadlift: 340
Bench press: 190
Squat*: 275

Not going to be eating anymore with intent of gaining weight. Occasional excess in protein is fine; who can resist a big steak or chicken breast?

Eating about 2800 calories a day, C/P/F is 300/170/100 about.

*Now squatting on an actual free weight squat rack.

5/3/1 Log: Return to Basics

Wed, 22 May 2013 03:33:00 GMT

I am 22 years old, 5 feet 8 inches tall, and weigh 220 pounds.

I am trying out 5/3/1 because I like the program's simplicity, I am tired of thinking about lifting, and my schedule only allows me 3 days per week to train.

My current Raw 1 rep maximum lifts (pounds) are:

BB Overhead Press- 215
Conventional Deadlift- 635
BB Bench Press- 320
Back Squat- 520

My Starting 1 rep maximum lifts for the Program following the 90% guideline are:

BB Overhead Press- 195
Conventional Deadlift- 570
BB Bench Press- 290
Back Squat- 470

My 1 rep maximum lift Goals are:

BB Overhead Press- 315
Conventional Deadlift- 700
BB Bench Press- 405
Back Squat- 600

In the interest of simplicity, for this first 4 week training period, I am going to be following the Boring But Big version of the Program as detailed in the e-book.

Myself's Log

Wed, 22 May 2013 02:51:00 GMT

05/01/13

Weight: 222
Bodyfat %: 4.29
Lbs fat: 9.52
Lean lbs: 212.48

Skinfold measurements (mm)

Umbilicus: 5 mm
Chest: 4 mm
Thigh: 9 mm
Suprailiac: 4mm
Lower Back: 9 mm

Muscle circumference (in)

Arms: 17 7/16
Chest: 46 11/16
Legs: 26 12/16
Calves: 16 5/16
Waist: Am: 33 8/16, Pm: 34 12/16

TSpoon's Canadian Forces Training Log

Wed, 22 May 2013 02:45:00 GMT

Been a while since I've posted on T-Nation, tis good to be back.So basically I've started this log to hold myself accountable to training for the start of my military career come Occtober 2nd, 2012 (barring any complications) I'll be doing 5/3/1 with lots of push-ups and pullups, as well as rucking 2-3 times per week to prepare myself without losing any strength.

so here goes....BW- 205-210
height -5'9
Squat - 305
Deadlift - 345
OHP - 155
Bench - 225(yes, I know my bench sucks, lol)

Split

Monday
5-10 minutes of box/broad jumps + some forward rolls and other gymnastics stuff
Squat - 5/3/1
Squat - 5x10 @ 50-60% 1RM
1 arm situp - 3x10/arm
Farmers walk - 3 sets

Tuesday(60-90 minute ruck in A.M.)
Bench 5/3/1
Pullups - 50 in as few sets as possible
pushups - 100 in as few sets as possible
Kroc rows
4-way band pull-aparts
+sledgehammer tirestrike - 10x10 each arm

Wednesday
Powerclean 5/3/1
then... 6x400m run OR 4x800m run (alternating)

Thursday (60-90 minute ruck in A.M.)
OHP 5/3/1
Pullups - 50 in as few sets as possible
Dips - 50 in as few sets as possible
DB shrug - 3 x max
4-way band pullaparts
+sledgehammer tire strike - 10x10 aech arm

Friday
(same 5-10 minutes of jumps/rolls as monday)
Deadlift 5/3/1
Front squat 5x10
Hanging leg raise 5x10
Farmer's walk - 3 sets

Hopefully with starting to eat better my weight will drop down to around 195 where it should be, without any of my 1RMs declining.

Thanks for any insight or support.

Seasons lifting in the Abyss - Panzerfaust vs 2013

Wed, 22 May 2013 02:26:00 GMT

Hello T-Nationers.

My name is Jay, and I come from a little country called New Zealand, where Hobbits are made. I am not a Hobbit, but I am relatively hairy and I want to get strong like an Orc.

I train for fun, for health, to help keep my depression and anxiety under control, and to occupy time which may otherwise be spent getting killed by 12 year old kids on Call Of Duty; Black Ops 2.

I just finished a full year of Jim Wendler's 531 Full Body Template, which was my first year of dedicated powerlifting style training. In 2012 I added 97.5kg or 216lb to my 3-lift total, plus 12.5kg to my overhead press.

I am very much a beginner, but I am very serious about my training and firmly wish to become insanely strong so that I may tear the arms off people who disagree with my often-delusional views.

Link to my previous log:
http://tnation.T-Nation.com/...dy_531_for_2012

Bodyweight 96kg at 6 foot / 183cm

Current 1RMs:

Squat 170kg
Bench 112.5kg
Deadlift 230kg
Press 77.5kg

Goals for 2013:

Maintain bodyweight around 93-99kg and relative leanness.

Find a meet to compete in.

Run more.

Squat 200kg
Bench 125kg
Deadlift 272.5kg
Press 85kg

I will begin the year with Sheiko 29... indeed I may perform Sheiko routines for the whole year if I enjoy them. I like the idea of year plans.

One big difference I will make to my training is I will not test my maxes as often. In 2012 I tested them often and I feel this had a negative effect on my training, through disappointment or through recovery issues. I will test them on 3 pre-determined dates, no more; no less.

I will also maintain sensible and consistent diet approaches, another factor which let me down in 2012.

I will post logs of every training session. I will also post a video of "highlights" (this being a very relative term!!) from each training session.

I will record all weights 70% and over.

I am using my Tested 1RMs for all programs. I will not increase between 4-week cycles. I will test my 1RMs at the end of each 3-4 month cycle and recalc the next cycle based on these numbers.

Cheers, and good luck with all of your training for this year! :)

Hail, Fire and Death to Weakness!!

14-03-13 update ----> Due to time constraint changes, as of March 14th I have switched to a bastardised 5/3/1 Full Body with Sheiko sets and reps as the "extra" lifts.

Stefan's Log

Wed, 22 May 2013 02:11:00 GMT

Well here goes nothing....

Age: 20
Height: 6'5"
Weight: 220 lb

Been training for about a year and a half now. Made good gains with 5/3/1 and will continue with it after I finish Smolov for my squat and Smolov Jr. for my bench.

My stats as of now: 1 RM's
Bench-205
Squat-260
Deadlift-380

Haven't really tested these in for a couple months.

The Norseman's Log

Wed, 22 May 2013 02:06:00 GMT

I have been logging my workouts in a notebook for the past couple years, and have finally come to the conclusion that the internet is the way to go. I will still use my book to remember the weights I put up in the gym but I think this is a much better medium for long term tracking of progress.

Information

Age:18 years

Training Age:3 years

Height:6' 2''

Weight:215 Lbs. (Morning Weight)
This is the lightest I have been in a long time. My playing weight was around 225-230.

BF% Estimation:10-12%
Best Lifts:

Squat:365x5

Bench:245x5

Military Press:145x8

Dead Lift:325x7

Yes, I am aware my dead lift is lagging. I have squatted throughout my entire training history and it is an extremely natural lift to me which I enjoy greatly. I have always dreaded dead lifts, and was never asked to do them while I was training for football; consequently the lift suffered greatly. I have started seriously training it in the last 6 months.

Training Information/History:
I started training on the program "Starting Strength" which I stayed on for about 6 months. I then did "WS4SB" for about 6 months. I discovered 5/3/1 around this time, and have been on the program sporadically ever since. My football team's program called for a 4 day high volume body part split, so I did that for the second half of junior year, and over the summer. I have been on 5/3/1 since the season ended roughly 6 months ago.

Training Maxes
Squat:405 Lbs.
Bench:260 Lbs.
Dead Lift:355 Lbs.
Military Press:160 Lbs.

Training
I am on the 3 day version of 5/3/1, mostly for convenience's sake

Bench Day
5/3/1 Bench
DB Low Incline Bench 3-5x10-15
DB Row 3-5x10-15

Dead Lift Day
5/3/1 Deadlift
Good Morning's 3-5x10-15
Leg Raises 3-5x10-15
Curls 2-3x8-12

Military Press Day
5/3/1 Military Press
Dips 3-5x10-15
Pullups 5xmax
YTW's 2x8-10

Squat Day
5/3/1 Squat
Hamstring Curls 5x10-12
Face Pulls 3x10-15

Cardio/Circuit Training
I train cardio/circuits 3-4x a week
Sunday-Hills
Tuesday-Light Machine Cardio
Thursday-Light Machine Cardio
Saturday-Kettlebell Circuit

This is very tentative, I mostly make sure I do some form of cardio 3-4x a week.

Conjugate Method Log

Wed, 22 May 2013 01:56:00 GMT

Bodyweight- 180

Lifts:
Squat-315
Bench-260
Deadlift-405

A Skinny Guy's Log

Wed, 22 May 2013 01:56:00 GMT

Well, I suppose I shall start a log on here. Today's lifts sunday, July 22ed, 2012:

A:145 Pound clean and jerk 3X5
B: 95X5 100X5 105X5 110X3 snatch
C:225X6 squats (it seems like switching them out for front squats for two weeks was a dumb idea)
D: 130X5 130X3 clean and press
E:85 pound 2X5 muscle snatch and behind the neck snatch grip overhead press
F: bodyweight+30X6 pullups
Today felt great except for but my overhead press (my rotator cuff was beat up from the snatching), and the squats. It seems like my form on them is a little rusty from front squating for a couple of weeks, and olympic lifting before my squats had gotten my back tired.

Summer Is Coming

Wed, 22 May 2013 01:56:00 GMT

I decided to start a log on here to better aid in attaining my physique goals. I started training consistently 4 days a week since the fall 2011 semester. Before that I was inconsistent with training while I did a bulk that I feel was complete failure taking me from 180ish lbs to 220 with really nothing to show for it other than fat gain and it took a photo that someone else took to realize it. Also injured my lower back twice during this time with what seems to be a posterior herniated disk around L5 S1 or L4 L5 by back squatting weight I wasn't able to squat. No MRI but rehabbed back to health with no pain from a few articles from the authors on this site, now I'm cautious during leg workout.

When I started training consistently I unknowingly was intermittent fasting due to long school days + research in the summer by skipping breakfast working out in the afternoon and eating what I felt I need. I probably was eating less than a gram of protein(maybe .7) and this got me down to 180ish again. Once I realized I was intermittent fasting(near the end of summer) I decided to be more consistent with it to what I was already doing by feel and got myself down to 175 before the holidays such as thanksgiving. When thanksgiving came around I stopped intermittent fasting and ate like most people do during the holidays. I felt I needed to start dieting again so commenced intermittent fasting again Jan 22 the beginning of the school semester. Sometime into February I figured I had no idea how much I was eating so I began tracking my protein consumption macros with the goal of consuming 1g/lb of body weight than I realized that I wasn't consuming 1g/lb all that time.

Started some semblance of a log in Jan as well here.
https://docs.google.com/...dit?usp=sharing

My goal is to cut down to 170 to see what body fat percentage I end up at, hopefully at or below 10%. I also feel like the main thing interfering with that goal is my diet and not my training but Ill post it up anyways. My training is mainly inspired from what John Meadows articles on the site. This picture was in late august weighing what I guess to be a little over 180 pounds.

Jake's Transition into the World of Natty BBing

Wed, 22 May 2013 01:48:00 GMT

So the show's over, and it's back to BBing foundations for me. Here is a summary of everything I plan to do.

Diet
Well, things finished off retardedly low before peak week. I was at 250 P, 0 C, and 75 F everyday. I am going back to those macros for a week, and adding +30g C each WEEK. So week 2 is 250/30/75, week 5 will be 250/120/75, ...you get the picture. I am very patiently and carefully reversing the diet to "heal" my metabolism. My ultimate goal is to carb cycle with high/med/low carbs as high as 600/400/200, keeping fat intake much lower than I'm used to.

I will be keeping a weekly cheat meal, since I am so used to it for the past several months. I don't wanna drastically shift too much too fast, and, well, they're fun and a chance to be social!! Cheats will be one night sun-wed. Depends on when people are going out. Being flexible, but one per week only.

Cardio
Was at 50 min fasted morning LISS during final stretch of prep. This week is 40, next 30, then 20, then I segway into HIIT 4x/week after non-leg days. The tentative plan is 4-8 rounds w/ 30 sec on, 1 min rest intervals.

After arms or delts workouts I'll stick to lower focus: Arc Trainer, Bike, or Sled Drags.

After back, tire flips, sled rows, or row Machine

After chest hammer strikes or med ball slams.

Training Split

Going to a 5 day split that focuses on arms and delts.

M: chest/delts/tris (push)
Tu: back/bis (pull)
W: legs
Th: delts (pump)
F: arms/calves (pump)
Sa/Su: OFF (no cardio even!)

Chest/Delts/Tris
Chest
Machine/Cable Fly Variation: 3 sets of 12, 1 drop on final set (75%)
DB/HS Press: ramping 15, 12, 9, 6
BB/Smith Press: 3 sets of 6-8, rest-pause last set
Stretch Push-ups: 4 sets to failure
Delts
Bent-over DB Lateral Raises: 4 heavy sets of 8
Over and Back Press: 2 sets of 6
Tris
Rope pulldowns: 15, 12, 9, 6 w/ r/p
Close-grip press/Weighted Dip: ramping sets of 6 or 8 (try to PR on final set)

Back/Bis
Back
Meadows Rows: 3 sets of 8
STRICT DB Rows: 3 sets of 12
Stretchers: 3 sets of 12
Wide Grip Lat Pulldowns: 15, 12, 9, 6
Chest-supported Row Variation: 15, 12, 10
Shrugs w/ 2-5 sec squeeze: 3 sets of 10-20
Bis
Neutral/Rev. Grip Curl Variation: 3-4 sets of 6-8 (heavy, a little cheating OK)
EZ Bar Curls: 5 sets of 8

Legs
Hams
Lying Hamstring Curls: 5 ramping sets 8-20, then 6-10+drops+partials
Stiff-Leg Variation: 6 sets of 8-20
Quads
Leg Extensions: 4 ramping sets of 15-25, 2 drops on final set (75%, 50%)
Squat/Press Variation: 4 sets 6-20 (w/ intensifier slow negatives, 1.5 reps, r/p, drops, etc.)
Squat/Press Variation: 4 sets 15-50 (pump)
Lunge Variation: 2 sets

Delts (Pump)
Machine/DB Press: ramping sets of 6 or 8
Cable/Machine Lateral Variation: 20, 15, 10+drop and/or 20-60 partials
DB Rear Delt Variation: 3 sets of 15, 30 sec rest
HS/Smith/BB Press: 12, 9, 6 w/ 1 drop or r/p on last set
Seated/Incline DB Lateral Raise: 3 sets of 10-15, 1 drop final set
Machine Rear Delt: 30/20/10 drop set, then heavy 15/10/5 drop set
Front Raise Variation: 20, 15, 10

Arms/Calves (Pump)
Arms
Superset: 3-4 ramping sets of 8-12, 3 drops on final set
Machine/Cable Curl
Pressdown Variation

Superset: 3-4 sets of 6-10 w/ 3-5 sec negatives
DB/EZ Bar curl
Dip Variation

Superset: 20, 10, then two 5/5/5 ascending sets
Seated Curl Variation
Extension Variation

Calves: 5 sets 10-20 w/ intensifier (negatives, held stretch, drops, etc.)
Standing Calf Variation
Seated Calf Variation

LET THE GAINS BEGIN!!

*note: LEAN gains only...=/

LoRez Training

Wed, 22 May 2013 01:24:00 GMT

This is week 3 of my 20rep squat program. Instead of backtracking, I'll just start here.

I'm doing a very slightly modified version of John McCallum's 20rep squat program: overhead presses replace press-behind-the-neck, in order to avoid shoulder injuries; floor presses replace bench presses because I don't have a bench. I'm doing floor presses to the neck to stimulate the upper pecs, an adaptation of Vince Gironda's neck bench presses.

Squats are going up 10# per workout, everything else by 5# per workout.

I work out in my garage. I have an olympic barbell, an ez bar, and 300# of weight. For squats, I use the Steinborn lift to get the bar on my shoulders. Someday I'll get a power rack.

--

It had "cooled down" to 95 degrees by the time I worked out today. (It was 102 at 10am this morning.)

3x12 65# overhead press
1x20 145# squats (this is my current bodyweight)
1x20 25# ez bar straight arm pullovers
3x12 85# floor press to the neck
1x13 85# bent rows

-- and I stopped here because I was about to vomit. I took a break to cool down and dry heave into the toilet. I'll resume the rest later tonight.

Astar

Wed, 22 May 2013 01:20:00 GMT

Right now I just want to get brutally strong. I have goals for each lift.

current stats:
height: 6'
weight: 220
squat: 525 (meet, WNPF), 535 (unofficial, belt), 520 (no belt, gym)
bench: 330 (meet, WNPF), 335 (gym)
deadlift (no belt): 595 (meet, cpf)
deadlift (belt): 639 (meet, 100% raw), 629 (gym)
total: 1460 (meet, 100% raw, WNPF), 1465 (gym total), 1510 (best lifts)

Deat's Log

Wed, 22 May 2013 01:10:00 GMT

Stats
6'2"
268 lb
20ish% BF

Lifting for 7 years (2-3 have been smart with improved nutrition)

Current Goals: 1) Gain muscle 2) Gain strength

Areas to Improve: 1A) Chest 1B) Calves 1C) Everything Else!

Diet: I will be getting 4-5 whole food meals of 50-75 grams protein and a lot of carbs on workout days, and moderate carbs on non-workout days. 10-20 fish oil caps daily.

Supplements: Spike Drink, MG's MM 2 scoops spread over workout, PeptoPro and 33%egg+33%whey+33%casein for some added protein during the day. 4000iu of Vit. D3, Multi Vit., 1000mg Vit. C.

Recent Videos
Thanksgiving Morning!
325 x 10 Bench (bar is 55lbs)

BW Pullups 268lb x 10

T-Nation | Training Logs

Cut Up or Shut Up

HeavyTriple's Log

99 Problems and a Bench Ain't One

Smolken's Training Log

NS Log

Training Log and Random Thoughts

Alex's Training Log

RonSwanson's Training Log

No Rest for the Wicked

The Benfica Project

From Humble Beginnings...

Aggressive Expansion

TCam's Log - The Cube Method

There's a Storm Coming, Mr. Wayne.

Log of Florelius 2013 Edition

Beyond Human

Deadlifts Now, Sexy Time Later...

KaiserMetal Project

Det Azathoth: Ascend(ancy)

A Sprinter and His Workouts

Training from a Recovering Weightlifter

Veens Training Log

The Bird Cage 3. Redemption.

Tagan's Workout Log

Herc's Training Log

Body Built for Retirement

Marrot's *5/3/1* Beginner Log

5/3/1 Log: Return to Basics

Myself's Log

TSpoon's Canadian Forces Training Log

Seasons lifting in the Abyss - Panzerfaust vs 2013

Stefan's Log

The Norseman's Log

Conjugate Method Log

A Skinny Guy's Log

Summer Is Coming

Jake's Transition into the World of Natty BBing

LoRez Training

Astar

Deat's Log

Marrot's 5/3/1 Beginner Log