NorthStrong's Training Log

[NorthStrong]

PIP1 Week 1 GPP 1

Chins

50 reps

Hammer Curls

30lbs x 70 reps

GHR Sit Ups

30 weighted
20 unweighted

Cardio

5 Sprints on bike

20 sec sprint, 1:40 low speed / resistance

Didn't do 7 because knee was buggin me

Mobility

Stuff

I dont know what happened...but I dont like it. When did you start getting all strong and chit???

hah, hasn't happened yet brah. 5/3/5 in 2015 though so that will be a nice little stepping stone on my way to gettin stronger.

nice 4 plate pause squat, lol

good job bro <3

wtf did not pause @ all

ty

Awesome job Sam.

The day looks pretty horrid with all the backoff sets you did.

It was..a lot of volume lol. Thanks

[StayxCold]

skwaaat gainzzzzzzzz

[JohnnyRingo350]

North wants 5/3/5 in 2015....
more realistic for me is 4/4/6.







I am to be doing it right?

[NorthStrong]

PIP1 Week 1 Recovery Day

Front Squat x 8 @ 7-8

135x8
185x8 @ 7
185x8 @ 7
185x8 @ 7.5
185x8 @ 8

Incline Bench x 8 @ 7-8

bar x8
95x8
135x8 @ 7
135x8 @ 7.5
135x8 @ 8

Commentary

Weird session today - went after very little sleep and like 1.5 hrs of mma/boxing practice as a group bonding thing for my new job which was way more exhausting than I would have liked it to be lol. So didn't get much done but I'm stoked I have the job and it seems great.

skwaaat gainzzzzzzzz

ye buddy

North wants 5/3/5 in 2015....
more realistic for me is 4/4/6.







I am to be doing it right?

no u wrong

im on dat trettin ratio

[NorthStrong]

PIP1 Week 1 Intensity Day

Squat x 3 @ 9, 2-3%

365x3 @ 8
355x3 @ 8

Bench x 3 @ 9, 5%

225x3 @ 8.5
215x3x2 @ 9

Sumo Deadlift x 3 @ 9, 2-3%

365x3 @ 9.5 (bad technique)
345x3 @ 9

Commentary

Not writing warmups cuz I don't want to! Plate / quarter for everything anyway. Undershot the bench and squat on purpose, so I have room to keep adding weight, and the deadlift I overshot by accident, so I'll program that off of doing 350x3 instead of 365x3 for techniques sake, and to leave room to progress.

Hard session - but hard in a very different way than Monday. Took about 1 hr.

[JohnnyRingo350]

PIP1 Week 1 Intensity Day

Squat x 3 @ 9, 2-3%

365x3 @ 8
355x3 @ 8

Bench x 3 @ 9, 5%

225x3 @ 8.5
215x3x2 @ 9

Sumo Deadlift x 3 @ 9, 2-3%

365x3 @ 9.5 (bad technique)
345x3 @ 9

Commentary

Not writing warmups cuz I don't want to! Plate / quarter for everything anyway. Undershot the bench and squat on purpose, so I have room to keep adding weight, and the deadlift I overshot by accident, so I'll program that off of doing 350x3 instead of 365x3 for techniques sake, and to leave room to progress.

Hard session - but hard in a very different way than Monday. Took about 1 hr.

You just started PIP, why aren't you doing sets of 6?

[Kentisc]

365 x 3 @ 8, that's some good stuff bruuuuh

[NorthStrong]

You just started PIP, why aren't you doing sets of 6?

Do you even read, brah?

365 x 3 @ 8, that's some good stuff bruuuuh

Yeah squatting is fun

[JohnnyRingo350]

Do you even read, brah?



Yeah squatting is fun

What I miss?
nvm I got PNP3 and PIP mixed dup!

[NorthStrong]

What I miss?
nvm I got PNP3 and PIP mixed dup!

ye

[budreiser2]

i can see the pip1 gainz nao

[NorthStrong]

i can see the pip1 gainz nao

Me too. Gonna keep making 5lb jumps on my Friday triples for as long as I can. So 370 230 360 next week.

[Schultzy85]

Solid work NS. 365 x 3 @8 is nice.

[NorthStrong]

PIP1 Week 1 GPP2

Cable Row

80 reps

Hammer Curl

a hunnit

Pulldown abs

6-t

HIIT

Bike 7 sprints 15 sec on 1:15 off

Mobility

no thx

Solid work NS. 365 x 3 @8 is nice.

thanks m8

[CROMAGS1985]

Excuse my ignorance but how does what Izzy lays out differ from Mike T's RTS and what Arian was doing with Mike?

[NorthStrong]

Excuse my ignorance but how does what Izzy lays out differ from Mike T's RTS and what Arian was doing with Mike?

1 - free
2 - this is mostly based on the texas method which makes sense for me at my level of advancement being like an early intermediate or late beginner kinda deal

[NorthStrong]

PIP1 Week 2 Volume Day

2ct Pause Squat x 4-6 @ 300, 6-9%

300x6 @ 8
280x6x4 @ tech 9

2ct Pause Bench x 4-6 @ 200, 6-9%

200x6 @ 8.5
185x6x3 @ 9 (left shoulder ow)

Paused Sumo Deadlift x 4-6 @ 310, 4-6%

310x6 @ 9
295x6x2 @ 9

Close Grip Bench x 4-6 @ 200, 4-6%

200x6 @ 9 (10ct pause last rep to make things harder)
190x6x4 @ 9.5

Commentary

Goddamn today was a lot of work lol. Not including my warmups in the log anymore since I don't wanna lol. Takes too long.

Upper back is toast right now. Was a good day though!

[izzygrant]

stop deadlifting more than me

[psychodiver9]

But why no paused close grip?

[NorthStrong]

stop deadlifting more than me

Lol no ty. I need to step up my DL game in a major way tho. Paused sumos seem to be helping (?). Really engaged my glutes as soon as I broke the bar off the floor.

But why no paused close grip?

Because the book doesn't say to pause them unless I missed something.

[NorthStrong]

GPP

Lats

65 reps between chins and pulldowns

Curls

75 Hammer curls, 35lbs

Abs

70 Cable Crunch Kneeling things, 225lbs

HIIT

7 Bike Sprints 15 sec on 1:15 off

Mobility

Quads, upper back to work on bench position.

Commentary

None needed, this stuff is boring lol.

[NorthStrong]

PIP1 Week 2 Recovery Day

Front Squat 190x6-8 @ 7-8

190x8x4

Incline Bench 140x6-8 @ 7-8

140x8x4

Fukkn around

3 singles power deadlift reverse shrug curl (clean) and one press - 70 kilos which is a 1RM ohp pr tie i think it was pretty easy even after incline haven't done a heavy ohp in forever tho

Commentary

OK Day, might have had one more set of front squats in me but I did like 5 10 sec pause back squats while waiting for a bench so that counts as easy volume I guess.

[wishiwasdivin]

Doing some great looking training in here

[FenderElectrics]

-

3 singles power deadlift reverse shrug curl (clean)

I have no idea what this means but I like it

[NorthStrong]

Doing some great looking training in here

Thanks sir!

I have no idea what this means but I like it

"power clean"

[Filmbuff81]

soon you'll be power snatching, jerking, and then front squatting 3x week and no longer benching.

[Justin.Martin]

GPP

Lats

65 reps between chins and pulldowns

Curls

75 Hammer curls, 35lbs

Abs

70 Cable Crunch Kneeling things, 225lbs

HIIT

7 Bike Sprints 15 sec on 1:15 off

Mobility

Quads, upper back to work on bench position.

Commentary

None needed, this stuff is boring lol.

Boring...Yes, but the more and more I read about GPP, the more I think I will implement into my training program after my meet.

Keep up the good work buddy.

[NorthStrong]

PIP1 Week 2 Intensity Day

Squat

370x3 @ 8
360x3x2 @ 8.5

Bench

230x3 @ 8
225x3x4 @ 7
225x4 @ 8

Deadlift

360x3 @ 9
350x3x2 @ 8

Commentary

Solid day! Squats were ok, bench was great and DL was ok. I changed up my form on the bench a bit, lowering the bar more quickly and it definitely helps, even with the pauses.

Sumo pulling is still weird to get used to, especially with these platforms at school. It's like wood in the middle and rubber on the outer parts, but the wood is like .25 or .5 of an inch taller than the rubber, so my toes are on the lower rubber part and my heels are on the wood. Shouldn't be a big deal though.

The top set was hard because I forgot to lock my knees before my hips, and I did that on the backoffs and they were way smoother.

Stopped 1 set short on DLs because someone wanted a rack and it was busy so I was nice lol.


Thanks brahs for the comments!

[NorthStrong]

GPP

Pullups

45

Curls

80

Abs

Rollouts, 50

HIIT

7 sprints, 15 on 1:15 off.

[NorthStrong]

PIP1 Week 3 Volume Day

2ct Pause Squat x 6 @ 305

305x6 @ tech 9
280x6x3 @ all over the place

2ct Pause Bench x 6 @ 205

205x6 @ 6-7 (srs)
190x6x5
190x9 @ 9

Sumo Deadlift x 6 @ 315

315x6 @ 8
300x6x2 @ 9

Close Grip Bench x 6 @ 205

205x6 @ 9
195x6x2 @ 9.5

Commentary

Holy nuts benching feels awesome right now. Stupid amount of volume, but it was awesome. Pause squats felt like shiiiiii!iiiiiiiiiitt. My hip flexors were hurting so badly at the beginning with the empty bar I wasn't sure if I'd be able to squat anything but i stretched with a band a bit and kept warming up and by the last backoff set I finally felt alright - definitely some of the worst squatting I've done recently though.

Not doing pause sumos on VD anymore for a couple reasons, but the pulls felt alright. Coulda done more volume there I think but the gym was closing in 35 mins so I had to go on to the close grip bench.

And close grips were good, triceps were done at that point but still got in a little more volume.

I'm seeing a big bench pr at this meet.