Bench Last rep paused
barx20
135x10
185x8
225x5
275x3
295x7 PR
295x7
295x7
295x7
295x6 Strained my right shoulder/pec tie-in on the 4th set. Not sure what its called but I've had the same injury before on the same shoulder. The day called for 5 sets of 7 so the stupid guy in me still went for a 5th set and of course it didn't turn out well and I only got 6 reps. And I probably strained my shoulder even more. I hope it's not too serious because my bench training has been going really well for the past 7 weeks even today. I strained it during my 4th set but I still managed to finish my set of 7. Going to skip close grips on Friday and hopefully I can bench next week.
Pullups
Lots of sets
Facepulls
4x15
Skipped most of my routine assistance work. Didn't want to aggravate the strain more.
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02-03-2015, 06:16 PM #2521
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12661
My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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02-05-2015, 08:43 PM #2522
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12661
Deadlift Beltess
135x8
225x2x3
315x2x2
365x1
405x1
455x1
475x11x1
Played with my starting hip position today. Felt more comfortable with my hips high and back. Quicker off the floor this way with minimum rounding.
Conv. Speed Deadlift
355x6x3
Didn't feel like doing stiff legs today.
Rows
4x10
Right pec and shoulder are already feeling a ton better.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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02-07-2015, 07:52 AM #2523
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12661
Front Squat
barx2x10
135x5
185x5
225x3
280x3
280x3
280x3
280x3
280x3
280x3
280x3
280x4
Back was tight from deadlifts the day before.
DB OHP
5x10
Pullups
lots of sets
Tri Pushdowns
3x15
Tried benching 135 today but my right pec is still bugging me a little. OHP felt fine so I concluded that its not my shoulder but mainly my pec that I tweaked. We'll see what happens next week.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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02-09-2015, 08:48 PM #2524
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12661
Front Squat Warmup
barx10
135x5
185x4
225x3
Squat
225x3
275x3
315x1
345x5x5
These felt awful today. Glute was bothering me more than usual and my lower back was jacked up as hell. Probably because I've been sitting down way too much lately due to midterms.
Rows
4x12
Even the rows killed my biceps. Every muscle part was pretty jacked up today. Not enough sleep and food lately.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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02-09-2015, 11:03 PM #2525
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02-10-2015, 04:40 PM #2526
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12661
I thought no one came into my log anymore lol.
Bench
barx20
135x10
185x8
225x5
275x3
295x2
305x6 PR easy. Definitely had 7.
305x6
305x6
305x6
305x6
Surprised I could bench today. I was being extremely cautious during my warmups. My pec was feeling good so I worked up to my top sets.
Pullups
4x10
DB OHP
4x10
Facepulls
3x15
Next week I will attempt 315x5x5 again. I've tried it twice before and both times I only got 4 reps. I'd be happy this time with just 1-2 sets of 5. Might either keep adding 10lbs a week to peak up to a PR single after next week, or go back down and hit high rep sets again for a few weeks before I start my meet prep. That's right I've had my eyes on a meet for a while now. I won't expect to squat much but I've been off the platform for way too long. Not gonna do bench only/push pull. Either full meet or no meet.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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02-12-2015, 03:53 PM #2527
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12661
Deadlift Beltless
135x10
225x5
315x3
365x1
405x1
455x1
485x10x1
405x6x1 Work sets didn't feel that great so I went down to 405 to practice form and speed. I'm still tweaking my form every week. Today I was using a bit too much back on the last couple sets. Speed off the ground was great today though.
Rows
4x15My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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02-16-2015, 07:29 PM #2528
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12661
Squat
up to
355x5
Only worked up to one set. Glute was starting to bother me too much. Gonna go back to only front squatting for a few weeks before I do regular squats again. Still had a good run though, 5 weeks of good squatting lol.
Also, after getting lectured by my old training partner about how I still haven't fixed my glute yet, I'm going to make a doctor's appointment tomorrow and give this MRI thing another try.
Rows
3x20My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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02-17-2015, 09:00 PM #2529
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12661
Bench
barx15
135x12
185x8
225x5
275x3
295x1
315x5 PR
315x5
315x5
315x3 Paused
315x3 Paused
315x3 Paused
Finally. Been chasing 315x5 for a while now and finally hit it for 3 sets. They weren't the prettiest sets but whatever. Ran out of gas afterwards so only did 3 paused triples. This was more of a mental barrier than physical because it's "3 plates". In my head anything under 3 plates is "light" and anything above is heavy.
Pullups
Lots of sets
DB OHP
4x10
Facepulls
4x15
Going to the doctor tomorrow to see if I can get an MRI soon. Or maybe ultrasound.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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02-17-2015, 10:26 PM #2530
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02-19-2015, 06:55 PM #2531
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12661
If you want the old format you can always just change the layout color to black. It's the same as the old one. And the doc won't order me an MRI. He just referred me to a sports medicine centre. Got an appointment next week. They're probably gonna ask me to go in a few times a week and do some useless shiit on my glute and charge me a couple hundred bucks, THEN order an MRI for me. It's always like that.
Front Squat
barx10
135x5
185x3
225x3
275x2
295x3
295x3
295x3
295x3
295x3
295x3
Stiff Legs
135x10
225x5
275x5
315x5
315x5
315x5
Ab Wheel
3x10
Rows
3x15
Just an accessory day. Meet prep starts next week. I realize it's a bit early (18 weeks out) but I'll only be regular squatting once every two weeks and deadlifting once every two weeks. So I'll only have 9 deadlift days and 9 squat days before the meet. This is the only way I can train both lifts heavy while not aggravating my glute too much. For bench I'll have more time.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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02-23-2015, 07:20 PM #2532
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12661
Deadlift
135x10
225x5
315x3
365x2
405x1
455x1
495x1
525x1
525x1
525x1
These felt great. First week of meet prep and my pulls felt very strong and fast today.
Bent Rows
4x12
GHR
4x12My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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02-24-2015, 06:29 PM #2533
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12661
Paused Bench
barx20
135x10
185x10
225x5
275x3
295x3
305x1
320x3
320x3
320x3
320x3
320x3
320x3
These were fast. Wanted to do more sets but I'd rather keep everything fast. I was planning on doing sets of 4 with 325 but I'm 18 weeks out so I don't want to push it yet. A few more weeks of heavy paused triples then I'm dropping it down and building up again.
Pullups
lots of sets
DB OHP
3x10
These kept tweaking my upper back. Same thing happened last week. Gonna stop doing these for the next few weeks.
Facepulls
4x15
Dips
2x30My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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02-26-2015, 06:23 PM #2534
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12661
Front Squat
barx10
135x5
185x3
225x3
275x2
295x1
305x3
Shut it down there. Lower body wasn't feeling that great today. Could've pushed through but didn't wanna aggravate anything.
Stiff Legs
225x5
275x5
315x5
325x5
325x5
325x5
Ab Wheel
3x12
Didn't do much today. Might do regular squats tomorrow to make up for it.
Also went to the sports medicine centre yesterday to see the doctor for my glute. He said it's probably Piriformis Syndrome and Sciatic nerve entrapment in my glute. Going to start physio in two weeks and might do cortisone injections down the road. It's funny how the three chiropractors I saw over the years never even thought it would be a sciatic nerve thing.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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02-28-2015, 07:39 PM #2535
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12661
Squat
barx10
135x5
225x3
275x2
315x1
365x1
385x1
385x1
This was actually the heaviest I've gone on a regular squat in almost two years after squatting 455 in competition. Time sure does fly.
Close grip bench
barx20
135x10
185x10
225x10
235x10
245x10
245x10
245x10
Pullups
lots of sets
Side Raise
3x12
DB Bench
3x20
Squats actually felt pretty good considering I front squatted and did light stiff legs the day before. Going to start ramping up the weights from here.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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03-02-2015, 06:00 PM #2536
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12661
Squat
barx10
135x5
225x3
275x2
315x1
365x1
385x1
395x1
Fast. Definitely happy with the speed but my glute did not like any of this. So I only did one single. For my regular squat days I've planned to do as little volume as possible so no more than 3 singles at a top weight. I squatted on Friday as well so my glute was hurting today which was expected. Any volume work will be done on a second day with front squats.
Bent Rows
5x12
Ab Wheel
3x15
I was actually a bit nervous before 395. Next time I squat it's gonna be 405, the 415, 425, and up up and up. I know this is not the best way to train but I really NEED to compete in June and this is all I've got.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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03-03-2015, 06:08 PM #2537
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12661
Paused Bench
barx20
135x10
185x10
225x5
275x3
295x2
315x1
325x3 PR
325x3
325x3
325x3
325x3
325x3
These weren't as fast as I had expected but still easy. Right shoulder kept getting stuck today and wouldn't flare.
Pullups
lots of sets
DB Bench
3x20
Facepulls
4x15
Was thinking about my squats today in class (like I always do. It's my worst lift and I think about it the most.) and I decided to drop out front squats on my second lower body day and do box squats instead. My main goal on my second sq/dl day is to build volume and hypertrophy in my legs. With box squats I can use more weight and reps and higher volume, hence better training stimulus. I'm only doing singles on my regular squat days so I definitely need some way to build volume.Last edited by martin_mathers; 03-03-2015 at 06:24 PM.
My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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03-05-2015, 06:32 PM #2538
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12661
Box Squat
barx20
135x10
185x10
225x10
275x7x5
Cardio.
Stiff Legs
135x10
225x5
315x5
335x5
335x5
335x5
Rows
4x12
Barely slept last night so it was tough getting through the workout even if it's just a light day.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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03-08-2015, 07:43 PM #2539
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12661
Close Grip Bench
barx20
135x15
185x10
225x10
245x10
255x10 close grip PR
255x5 paused
265x5 paused
275x5 paused
Pullups
lots of sets
DB OHP
4x20
Kept these light to avoid re-tweaking my back
Facepulls
4x15My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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03-09-2015, 07:56 PM #2540
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12661
Deadlift
135x5
225x5
315x2
365x1
405x1
455x1
500x1
535x1
535x1
535x1 These felt great. Easy and fast. My form is definitely getting better cause my lockout was fast as hell. My lockout used to be a sticking point with anything above 500.
500x1 Beltless for funsies.
I kept passing out today after I set the weight down. Maybe I was staying a bit too tight lol. Only happened when I had a belt on.
Bent Rows
5x10
GHR against band
4x10
I forgot how brutal these were on my hammies.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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03-10-2015, 05:31 PM #2541
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12661
Deload Bench (last rep paused)
barx2x20
135x15
185x10
225x5
275x3
295x2
295x3
295x4
295x5
295x5
295x5
295x5
295x5
Was supposed to work triples with 330 but both my shoulders were kinda sore today. So I decided to call it off and go easy.
Pullups
Lots of sets
DB OHP
3x15
Facepulls
4x15My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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03-12-2015, 08:22 PM #2542
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12661
Rehab Day
One-legged glute bridge
3x10 each leg
One legged Deads
3x10 each leg
Lunges
3x10 each leg
Light Deadlift
135x5
225x5
315x2
365x2
Lunges again
3x12 each leg
I was told by my physiotherapist to do these single-legged exercises for my glute pain. He said I have imbalances between my right and left side. And when I'm squatting my lower back and hip try to compensate in a way that is pulling on or grinding the sciatic nerve in my right glute hence the pain. Now I don't know if he is right or not but I have nothing to lose so I'll keep doing these for 4-5 weeks and see if they help. I only used a 25-lbs kettlebell for these and my legs were shaking by the end of the workout.
Also I'm thinking about squatting in wraps on Monday. I only have shiitty old Titan RPM's but I'll try to squat in them. If it goes well I might invest in a better pair and compete in wraps in June. I think wraps might help with some of the pain in my lower body (knees, glute, IT bands etc).My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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03-14-2015, 03:15 PM #2543
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12661
Close Grip Bench
barx20
135x12
185x10
225x12
225x12
225x12
225x12
Kept it super light today cause I'm going heavy on Tuesday and my shoulders have been sore.
Pullups
lots
DB OHP
4x15
One-legged glute bridge
4x10 each leg
Legs were still super sore from the single leg stuff I did on Thursday. I can honestly say that no squat programs have made my legs feel this sore before, not even smolov or sheiko. And now I'm only doing single leg exercises with light kettlebells. Even if these exercises don't heal my glute in the end, I'm sure they will make my legs at least bigger.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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03-16-2015, 06:42 PM #2544
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12661
15 weeks out
Squat
barx10
135x5
225x3
275x2
315x1
365x1
385x1
405x1
405x1
405x1
Nervous as hell before my first single with 405. Last time I squatted 405 was a warm up set I did in May 2013 lol. The singles actually felt pretty good today. Felt like I could've done more singles but I told myself I wouldn't push more than 3 top sets so I stopped. I think I've still got it!
Bent Rows
5x10
One legged glute bridge
4x12
One legged deadlift
4x10
Lunges
3x15
Ab wheel
4x12
Been slacking a lot on ab work. Overall very happy with today.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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03-16-2015, 11:28 PM #2545
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03-17-2015, 06:45 PM #2546
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12661
I swear these rehab exercises are harder than anything I've done on the 3 lifts lol.
15 weeks out
Bench
barx2x15
135x12
185x10
225x5
275x3
295x2
315x1
330x3 PR yay
330x3
330x3
330x3
All four sets were way easier than I thought they would be. Deloading last week was definitely a good call. Next week will be my last week of heavy benching before I start the meet prep cycle.
Pullups
lots
DB Bench
3x15
Side Raises
3x15
Like always, I wanted to do a couple more sets with 330 on the bench but I have a history of over-doing everything so I've learned to shut it down when I'm feeling good, not when I have to grind out reps. Hoping to hit 335 for some triples next week.
The gf squatted 225lbs today for a PR. Its her first time doing a max single. Pretty sure she would have 240-250 in her if she peaked. I took her from never having touched a weight before to now having sqautted 225, benched 135 and deadlifted 305. She's been lifting for a little over a year. I'm a good coach!My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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03-19-2015, 06:33 PM #2547
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12661
Light Front Squats
barx2x10
135x5
185x3x3
Light Deads
barxmillion
135x10
225x3
315x2
365x2
405x2
Rows
4x12
Not enough sleep the night before led to not wanting to do anything at all today. Good thing it's just a light day. Skipped the rehab work too. Gonna do them tomorrow before I bench.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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03-21-2015, 09:24 PM #2548
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12661
One Leg glute bridge
4x12
One leg deadlift
4x10
Lunges
4x15
Used a 50lb kettlebell for all these rehab exercises. The one leg deads were starting to get challenging. The lunges also gave my quads a real nasty pump.
Close grip bench
barx20
135x10
185x10
225x10
225x10
225x10
225x10
Kept it super light and easy again this week. Going to start pushing the close grips a bit next week.
Pullups
lots
DB OHP
4x15
Curls
2x20My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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03-23-2015, 06:41 PM #2549
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12661
14 weeks out
Deadlift
barxmillion
135x2x5
225x2x3
315x2
365x2
405x1
465x1
510x1
545x1
545x1
545x1 Volume PR. Also without a doubt the fastest reps I've pulled with 545. Definitely felt like I had 600 in me today. Gotta stick to the game plan though.
505x1 Beltless
Speed Paused Squats
up to 225x8x3
Gonna keep doing these at least once a week to build speed and explosiveness in my legs again. Going to keep them around 50%.
Rows
4x10
GHR against band
3x10
Had to rush through the assistance exercises today and I was pretty out of breath at the end. All in all great deadlift day.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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03-24-2015, 06:23 PM #2550
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12661
14 weeks out
Bench Press
barx20
135x15
185x10
225x5
275x3
295x2
315x1
335x3 PR again. Got out of groove though.
335x3 Easy.
335x3 Even easier.
275x5 Paused
275x5 Paused
275x5 Paused
Again wanted to do more triples with 335 but theres no point. Don't want to get "too strong"/burnt out too far out from the meet. Very happy with how easy they felt.
Pullups
lots
DB OHP
4x15
Facepulls
3x15
Well thats it for my offseason bench training. Meet prep starts next week for the bench. Going back down to 275 and will start building up again.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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