Adam's raw training log

[Musclekid92]

Figured it's time for a new log.

Best lifts @ 220

Sq- 502 (gym)
BP- 360 (bench only meet)
DL-575.4( full meet)


I plan on doing a meet in July and crushing these numbers! 1st week of my planned training cycle started today so follow me on my journey to 220 awesomeness.

[Musclekid92]

1st week of training so everything is pretty light also my first day at the PL gym.

Beltless pause squats-( 3 second pause)
135x3
225x3
275x1
315x3x3

Pause Bench- 135x5
185x5
225x1
250x1
270x5

Paused CGBP- 225x3
245x2x3

Leg curls- 3 sets

Pull ups- 3 sets

Pendlay rows- 135x5
185x5
225x5
185x2x5

Calf raises- 4 sets

4 way neck machine- 1 set eachside

Hanging Knee raises - 2 sets


More abs tomorrow, forgot to bring my ab wheel tonight.


My knee is bothering me a bit and I think it's from the pause squats. It started last week after I did them so I think ill switch to box squats. I never do box squats so maybe it'll give me a boost. This is my light squat day anyway and I'm working on speed out of the hole. Benching felt good, little slow at lockout but it's my first week back so I'm probably just shaking the rust off lol. Shouldahs on Wednesday then Squats, light bench and deadlifts on Friday.

[Musclekid92]

Elliptical- 30 minutes

some abs


F*cking hardcore session. Cannon ball delts and watermelon bi's workout tomorrow.

/tool

Knees feel better today, I'm almost considering keeping pause squats in and just going lighter. Maybe I just need a better warm up before I do them and to tighten up more at the bottom. Thoughts?

[Musclekid92]

Military press- 45x2x12
95x5
135x1
155x1
175x5(pr)

Front raises- 30x2x10 (easy)

Hammer strength lateral raise- 25x10
35x10 (these are kind of awkward)

Bent over lateral raises- 40x2x10 (easy)


Wide Grip Lat Pull downs- 120x2x10
135x2x10

Chest supported t-bar row-4x10 (plate and a quarter)

Hammer Strength preacher curl- 3x10

Calf Raises-4x10-12

Ab Pull downs- 4x10

4 way neck machine- 1x15 each side


Titan Ram for the lulz- 255x5 (I just did what the guy had on the bar, I probably could have done 50 reps. It was a really good fit and I was in my regular groove.)


I stayed awhile after I was done and spotted and loaded. My schedule is different from the guys there and the gym is broken up into a few different rooms but Mondays and Fridays I should be in the same area. I like the intensity and I was tempted to bench heavy when I was spotting/loading for everyone lol.

[Musclekid92]

Squats- 135x2x5
225x5
275x5
315x5
350x5 (belt)

Bench w/ chains (70lbs)- 45x5
135x3
185x1
225x3
175x3x3

(cut these short, didn't feel right)


Beltless Deadlifts- 225x2
315x1
415x3x5(easy, felt like I could pull it through the floor)

Tricep Pressdowns-3x10

Neck and calves



Hamstrings were still tired from Monday, could feel it in the hole today. Squats were still easy and my knees felt good. I'm going to change things around and only bench once a week *gasp*. I've learned that less is more and I think it's worth a try. Ill still be doing light assistance crap like press downs and maybe a set or two of flys to flush the area. Here's another change I made regarding deadlifts for this wave:

Week 1: 415x3x5 (today)
Week 2: 455x2x5
Week:3 RDL's
Week 4: 475ishx5

This way I wont be pulling the week before my PR squat week. Also, I don't think I need back work on the days I pull but I might do a couple sets of the hammer strength crap.

[Musclekid92]

Did these 3 as a circuit

Reverse hypers (shorter strap)- 3x10

Face pulls- 3x15

Leg curls- 3x10

Finished with:

Leg extensions-2x10

Abs- 3 sets


Elliptical- 15 minutes.

The elliptical at the gym is nice and it feels like a more natural movement. I didn't stay on long but I got my heart rate up and worked up a good sweat. Back, hams and glutes are sore as balls from deads, it's awesome. 600+ this year!

[dtaps24]

Inzies

[Musclekid92]

Inzies

Oh I wish..

wait what?

No homo.

[Musclekid92]

Beltless Pause squats (3 second+ pause)- 135x2x5
225x2x3
275x2x3
315x1

*Good speed, stayed tight.

Bench- 135x2x5
185x5
225x5
255x5
285x5

*fast, when the weight gets heavy ill need to slow down in between reps.


Pause CGBP- 260x3
275x3 (easy)


Pullups- 5x5

superset with:

Standing calf raises- 5x15

t bar rows- 2 plates- 3x10


Rushed towards the end because I was getting picked up today. Abs and cardio tomorrow.

[Musclekid92]

Strict Press- 45x12
95x5
135x1
155x1
175x1
190x3 (pr) wore a belt
145x8

Front DB raises (palms in)- 40x2x10

Side raises- 30x2x10

Bent over laterals- 50x2x10

Lat Pull downs- 135x10
150x10
165x10
135x10

High Iso Row?- 2platesx10
3platesx10
2platesx2x10

Curls 2x10 (raw)

Calf raises-4x15

ab wheelz



Loosing balance on the strict presses, need to widen my stance up a bit. Shoulders and back are getting stronger, I think ill see improved stability on bench and squats plus more power off the chest. Two of the guys hit their first 225 benches today and one hit 405 for the first time. I gotta hit 405 this year for sure.

[Musclekid92]

Squats- (55lb bar)
bar x2 sets
145x2x5
235x5
285x5
325x1 (belt)
380x5 (belt)

Beltless deadlifts- 225x2
315x1
405x1
455x5(easy)
495x1(fast)

Pullups- 1x10 (most were dead hang. wanted to stretch out)

Leg curls- 3x10

Calves, abs and neck


Hips were beat to hell today from pause squats, must be a weak point. Squats were okay, gotta get used to the thicker bar, sits differently on my back. It's what they're using at the meet so I need to train with it. 410x5 next week and then some RDLs.

[dtaps24]

Wat Da Phuck with your overhead? Wish I could do that lift. Are you doing TM?

[Musclekid92]

Wat Da Phuck with your overhead? Wish I could do that lift. Are you doing TM?

Thanks taps man. No I'm doing my own training program, basically doing four week blocks starting with 5's then going to triples then doubles leading up to my meet. Every fourth week I'm shooting for a PR. Here's my split

Monday- Beltless pause Squats (might rotate with front squats)
Heavy Bench
CGBP or boards
Back work

Wednesday- Strict press
Front/Side/Rear DB raises
Back/bi

Friday- Heavy Squat
Beltless Deads or RDL's
leg curls and crap


Abs/calves and neck just about every workout. Might change a few things here and there but so far so good!

[Musclekid92]

Pulled something in my back today when I was moving crap for my Grandpa. Really bad spasm. Didn't seem to bother me on squats but I couldn't get as tight on bench. Kind of funny I get hurt doing random **** but pulling close to 600lbs does nothing lol.



Beltless Pause Squats (1..2..3..up)- 135x2x3
225x2x3
275x2x3
*felt awesome, my terrible sinus congestion plus all the pressure from pausing in the hole. surprised my head didn't explode hahaha.


Bench- bar x 2sets
135x5
185x5
225x3
275x1
300x5 (Lost my tightness after the 1st rep and hit the rack on the 4th.)
315x1 (easy. just wanted to get one with tighter form)

2 board- 335x5 (Ill do more sets next week, wanted to feel some weight)

Tricep Pressdowns- 3 sets

Dead hang Pull ups- BWx5
10x3
25x2
BWx5

Leg press- 2 plates x10
4 plates x 3x10 (quadzors)

Seated Rows- 3x10


Pause squats were explosive. My body is still getting used to heavier weights on bench, I think doing the boards today will set me up for next Monday.

[Musclekid92]

Tredmil- 30 minutes


Ton of band traction and foam/softball rolling.


Felt the sharp pain in my back when I woke up but now there's no more pain or tightness. Might go for a PR on military presses tomorrow depending on how my shoulders feel.

[Musclekid92]

Shoulders been sore/stiff since Monday's bench but it didn't seem to bother me today. I think it's either from benching and not being tight or pull ups. Ice and rest outta do it.


Strict Press from clean- 45x2x10
95x5
135x3
155x1
185x1
205x0 (not there today)

Push press from clean- 205x1
225x3 ( pretty easy but I was just messing around with them)

Paused incline (no leg drive)- 135x2x10 (just to get some blood into my pecs)

Front raises (palms in)- 25x2x12

Side Raises- 25x2x12

Bent over raises- 25x2x12

Lat pull down- 4x10

Face pulls- 4x15

Chest supported T-bar- 4x8-10

Hammer curls-4 sets

Calf raises- 4x15

4 way neck- 1x10 each side

Cable curls- regular and reverse grip for a couple sets



A lot of fluff stuff today. I'm going to make some changes to my split after talking to the guys at the gym and reading. Nothing drastic, will post later.

[Musclekid92]

This post is more for me but basically ill be benching Wednesday and moving my shoulder crap to Saturday. Different exercises and stuff here and there. Even though I like benching after I squat I think this will be more beneficial.

Monday-

Beltless Pause Squats- light triples, focus on speed.
Leg Press or (maybe) front squats- 4 sets ( lacking in the quads)
Pull throughs- 3 sets high reps
Reverse Hyper- 2-3 sets

* Pull throughs and reverse hypers are for recovery/ prehab. After squatting and pulling heavy Friday, these two will help set me up for my next heavy day.

Tuesday-
Cardio

Wednesday-
Bench
CG or Board work (prob go two weeks of each)
Pressdowns
Back work
maybe some fluff stuff like flys or hammer strength crap

Thursday-
Cardio

Friday-
Squats
High bar close stance squats ( on the fence with these but id do 2 down sets after my heavy squat or after deadlifts)
Deadlifts or GM's
Leg curls

Saturday-
Light illegal wides- 1 or 2 sets for some blood flow
Military presses
Front/side/rear laterals (might do these as a circuit)
Bunch of back stuff
bis/calves


Ill do some abs a couple times a week. Ab wheel at my house or leg raises and ab pull downs at the gym.

Light weights on militaries, pausing at the chest. I can focus more on bench by having it on it's own day plus I can train it with everyone else at the gym.

[Musclekid92]

Squats- *55lb bar
bar x 2x10
145x2x5
195x3
235x2
285x1
325x1 ( add belt)
375x1
410x5 (pretty much GM'ing the weight up)

A couple of the real experienced guys had me to do some box squats just to watch my form. They think it's going to help my squat a ton. Going to do them on Mondays for awhile, worth a try.

Beltless Box squat- *as low as the box goes
235x3x5 (They wanted me to really sit back and keep my chest up)


Speed Pulls off a 100lb plate- 315x1
405x5x1

Leg curls- 3x10

ab pulldowns- 3 sets ( really liked these)


Didn't do my olympic style squats or GM's today. Pretty shot after my work set and the box squats. I threw the speed pulls in there last minute, keeping the weight light and the sets low.

Never been a fan of box squatting but I'm willing to try new things and listen to the more experienced guys. I can really tell when I'm doing the box squat right because it's hard as hell even with 2 plates. Box squats instead of pause squats. Lowering my weights a bit for each week so I can stay fresh and really focus on form.

[Musclekid92]

Okay.. another thing that I said I wasn't going to is bench twice a week. I made this decision with recovery in mind but after getting advice and suggestions from guys at the gym, I'm gonna go ahead and do speed benches on Saturday. I need more speed and more form work. ill be staying between 50 and 60 % plus one chain for now.


Week 1- 185 + chain
Week 2- 205+ chain
Week 3- 225 + chain
Week 4-6 Repetition stuff with DB's or 225


The 3 week cycles of DE and RE work I got from Jim Wendler. I used to always have a rep day so I really like this setup.

[Musclekid92]

Box squats- Blue Iron Woody band wrapped around twice
235x10x2 (fast)

Leg Press (quadzors)- 3 plates x 10
4 plates x 10
5 plates x 10
3 plates x 20

Pull Throughs- 100x3x15

Ab Pull downs- 3x10

Reverse Hyper- 90x2x10



Box squats are awesome, hips, hams and glutes are destroyed. Used a wider stance on these, speed was good.

[Musclekid92]

Jump Rope-bunch of intervals, nothing exciting


I'm giving this carb back loading a try because I've been reading about it a lot and it seems sound. I wouldn't mind leaning out a bit so I can add more muscle plus it's pretty cool to be able to eat a ton of carbs post workout haha. I like following some sort of diet because it forces me to eat and gives me some basic guidelines.

[Musclekid92]

Comp Bench- 45x2x12
135x2x5
185x3
225x2
255x1
285x1
315x3 +2 (not happy that I only got 3 but I got some work in)

****2 and 4 board were with ring finger on the rings****

2 board- 275x3
315x3
335x3

4 board- 335x3
365x3
385x3
405x3
425x0 (flattened out)
425x1 (missed on the 2nd)

CG 3 board- (thumbs length from the smooth)
315x4 +2 (pretty beat here)

Tricep pressdowns- 100x10
130x10
160x10

Wide grip Pull ups- 3x5
Palms in- 2x5

High Iso Row- (one hand at a time)
2pps x10
3pps x2x10
2pps x1x10

Calves and neck.


Right after I missed my set of 5 they told me to hit some boards. I planned on doing them anyway but not like this lol. From now on I'm really going to push my lockout strength on Wednesday. Same plan, rotating between CG and boards (with closer grips) but with more volume. It's about time I hit a ****ing bench PR.

[87lifter]

In on the new log

Bench PR's FTW!!!!!!!!!!

[Musclekid92]

in on the new log

bench pr's ftw!!!!!!!!!!

awww yeahh!

[Musclekid92]

DB Pec Blast- Incline- 1x25
Flat-1x25
Decline- 1x25
Flys- 1x25

Only rest period was the time it took to adjust the bench.


Band press downs- 100 reps

Face pulls- 50 reps


I'm going to log my cardio ahead of time so I have to do it lol.

ellipitical or tredmill- 30 minutes ( doit*******)


For all the board pressing I did yesterday, I wasn't sore in my tris. My chest and shoulders however are destroyed lol. I did a lot of RC stuff last night when I got home, going to make it a priority. Also, speed bench will be moved to Sunday.

[Musclekid92]

Squats- (55lb bar)
55x2x6
105x5
145x3x2
195x2
235x2
285x1
325x1 (add cheater belt)
375x1
430x5 (PR!)

Beltless Deadlifts- 245x2x1
335x1
425x1
475x5 (PR.)

Buffalo Bar GM's- (not sure what the bar weighs, callin it 45)
bar x 8
135x8
155x8
175x8
135x8

Lat Pull Downs- 3x10

Kroc Row- 100x20 (back finisher)

Ab Pull Downs- 4x10

[87lifter]

Squats- 430x5 (PR!)

nice squats!!


In regards to your earlier post about the carb back-loading, I've actually been doing that for the last 9weeks now and really liking it. Overall I'm only down 2lb but that was from this past week because I actually started tracking calories some and added cardio. Before that, I would eat less than 700kcal during the day before training around 5pm and then just eat whatever I could get my hands on after that. Calories were def. way high but I managed not to gain weight that way. So from experience track your calories some so you can lean out but keep in mind that you should be able to eat more kcal than what you've probably done in the past to lose weight.

Another thing I added to the diet was I fast for the first 3hrs after waking up (got this from the Warrior Diet) in order to boost fat burning to start the day. I just started that this week as well and I like that addition to the overall plan. Good Luck!!

[Musclekid92]

nice squats!!


In regards to your earlier post about the carb back-loading, I've actually been doing that for the last 9weeks now and really liking it. Overall I'm only down 2lb but that was from this past week because I actually started tracking calories some and added cardio. Before that, I would eat less than 700kcal during the day before training around 5pm and then just eat whatever I could get my hands on after that. Calories were def. way high but I managed not to gain weight that way. So from experience track your calories some so you can lean out but keep in mind that you should be able to eat more kcal than what you've probably done in the past to lose weight.

Another thing I added to the diet was I fast for the first 3hrs after waking up (got this from the Warrior Diet) in order to boost fat burning to start the day. I just started that this week as well and I like that addition to the overall plan. Good Luck!!

Thanks mayne! Yeah so far I like it, I was a little heavier this morning but I ate pretty late last night and carbs can really bump my weight up. I'll start watching my calories a little more and keep doing the cardio. So far the worst thing I've eaten during my carb up is pizza, other than that just a lot of breads, bagels and pasta. I don't want to lose much, just a little bodyfat so I can stay in the 220's. Thanks for the help man, I appreciate it!

[Musclekid92]

Speed Bench- *44 lbs of chain
185x3x3 (CG)
185x3x3 (Pinkies)
185x3x3 (Comp)

Tried to do some overhead **** but shoulders weren't having it today.


Front Raises (palms in)- 25x2x12
Side Raises- 25x2x12
Rear Raises- 25x2x12

Face pulls- 5x15

Wide Grip Seated row- 3x10

Rolling DB Ext- 30x3x10

Rope curls- 3 sets

Calves, Neck, Abs and a little grip.

RC prehab when I got home.

Speed bench was good, ill probably stay at this weight for a bit because I want my closer grips to be faster. I'm touching a little low on my CG, I'm not sure why but ill have to work on staying in my groove. Shoulders have been feeling kind of beat up lately so Ill be rotating different overhead/shoulder exercises just to stay fresh and mix things up. I think now that I don't have an "overhead day" my shoulders will start to feel more recovered.

[Musclekid92]

Speed Box Squats- (medium IW band. Put loop around bar then wrapped it around once.)
(no belt for teh COREZ)
255x8x2 (good speed)

Leg Press- 315x10
405x10
495x10
585x10
315x25


Pull Throughs- 3x15

Reverse Hypers- 3x10

V bar Pull down- 5x10

Hammer high(er) row?- 5x10 (this one has different handles and touches higher than the other machine ill call high row.)

Abs


I used stronger bands today after reading an article about bands and chains. Everything still moved fast but I could feel way more tension off the box and at the top so I think these are the right resistance. One more week of bands then ill switch to chains.