NorthStrong's Training Log

[dhale0895]

I leave for a month and come back to see you're a bodybuilder

[NorthStrong]

I leave for a month and come back to see you're a bodybuilder

I need to get jacked somehow! lol.

Gives me something different to focus on other than the main lifts during this cut as well which is a big thing for me psychologically.

[dhale0895]

I need to get jacked somehow! lol.

Gives me something different to focus on other than the main lifts during this cut as well which is a big thing for me psychologically.

Just jokin lol, yeah that makes a lot of sense, looking forward to seeing how it works out for you

[NorthStrong]

Just jokin lol, yeah that makes a lot of sense, looking forward to seeing how it works out for you

Should work out well I think. Gonna hopefully be a bit more muscular and a hell of a lot leaner and be around 200-205 in February. Seeing Greg Doucette at the last meet really made me realize there's no reason for me to be such a fat SOB.

[izzygrant]

Should work out well I think. Gonna hopefully be a bit more muscular and a hell of a lot leaner and be around 200-205 in February. Seeing Greg Doucette at the last meet really made me realize there's no reason for me to be such a fat SOB.

you know he is about the furthest thing from natty, right?

[NorthStrong]

you know he is about the furthest thing from natty, right?

yes

does being not on gear make it ok to suck and be weak and fat?

[Aubelift]

Video and full write up tomorrow probably

long story short

205 / 452 squat
132.5 / 292 bench
207.5 / 458 deadlift
545 / 1201 total

prs on everything

missed all my thirds

Might have missed 3rds but prs are prs. More coming soon so keep grinding!

[NorthStrong]

Might have missed 3rds but prs are prs. More coming soon so keep grinding!

Thanks dude, that's the plan, hit a big PR total in June or July.

[martin_mathers]

I give you max 5 weeks before you quit this bodybuilding nonsense.

[NorthStrong]

Hypertrophy Block - Week 2 - Volume Lower

Front Squat

4x10x90kg/198lb

Stiff Leg Deadlift

4x10x105/231

Assistance

Leg Press/Hack Squat combo thing 5x10 @ 160 (2ct down)
Leg Curl 5x10 @ 120/90
Back Raise 3x10 @ 45lb
Side Hold 3x15sec @ 100

Commentary

Good session tonight. Anticipating some major hammy doms lol.

I give you max 5 weeks before you quit this bodybuilding nonsense.

: )

plan is to do it til roughly end of february.

[NorthStrong]

20 mins incline treadmill walking 15 degrees @ 4.5kmph, 315 calories burned.

8 chins.

[martin_mathers]

20 mins incline treadmill walking 15 degrees @ 4.5kmph, 315 calories burned.

8 chins.

ANNND I'm out of this log.

[NorthStrong]

Hypertrophy Block - Week 2 - Heavy Upper

Close Grip Bench

200x10

Assistance

DB Incline 3x10 @ 60s
Pulldown 3x10 @ 150, 150, 135
Cable Row 3x10 @ 150
Smith JMs 2x10 @ "155"
DB Flye 2x10 @ 25
3-way Raise 2x10 @ 15s
Pushdowns 2x10-20 @ 50
s/s
DB Curl 2x10-20 @ 30s

Commentary

Another solid day in the books. Looking forward to driving up my close grip bench over the next few months. Then I just chased the pump for a while.

[NorthStrong]

Hypertrophy Block - Week 2 - Heavy Lower

High Bar Squat

275x10

Beltless Block Pull (DOH) ((super super raw))

275x10

Assistance

Bent Rows 3x10 @ 155 (shameful)
Shrugs 3x10 @ 308
Leg Press 3x10 @ 220
Leg Curl 3x10 @ 120
Back Raise 3x10 @ 45
Plank 1x30sec @ 55

then a bonus

Front Squat 308x1 PR

Commentary

Good day today. Added in Bent Rows and Shrugs to the lower days since I need more back and traps. My traps are unreal sore right now. My strength for bent rows and shrugs is just pitiful. Same for most exercises I guess lol.

Front Squat PR at the very end of the workout was satisfying though.

[NorthStrong]

Cardio

20 min Incline Walking @ 5 kmph, 340 calories

[NorthStrong]

Hypertrophy Block - Week 3 - Volume Upper

Inclines

135x10x4
135x19 PR

Assistance

DB Bench 4x10, 1x15 @ 60s
DB OHP 5x10 @ 40s
Pulldowns 5x10 @ 135
Cable Row 5x10 @ 180(2), 150(3)
Smith JM press 3x10 @ 185, 155, 135

Blood Flow Restricted Pushdowns 2 round of: 30, 15, 15, 30 @ 35lb
Hammer Curls: ran the rack, 20x10, 25x10, 30x10, 25x10, 20x10 no rest
Bloor Flow Restrictred Cable Curls 30,15,15,30 @ 35lb

Commentary

That was a lot to write. Was really happy with today. The incline was a huge PR. Hit 132x10x3 just barely a couple weeks ago, so the incline strength is coming on fast, 4x10 and 1x19 @ 135, 3lb heavier, is pretty damn good. DB benching and OHP was a nightmare, triceps were already wrecked after the 19 rep incline.

Back stuff was good,went a bit heavier and halfway sloppy on the rows but not too bad. Smith JMs were really hard with triceps that sore already, then a buddy of mine (strong fella) has been doing some BFR stuff so all 3 of us were doing that today. Felt pretty nice on the elbows actually, got a great triceps pump.

Overall really fun and productive day, really enjoying this split.

[MF83]

Alright, I'm in. Another web-savy Canuck on a cut. Hypertrophy powerlifting training is the beeskness once you get into it, eh?

[NorthStrong]

Alright, I'm in. Another web-savy Canuck on a cut. Hypertrophy powerlifting training is the beeskness once you get into it, eh?

Lol, thanks man, i'll check out your log as well!

Yeah this training is a lot of fun, it's very similar to a lot of the Kazmaier type templates floating around the internets.

[Filmbuff81]

or similar to the numerous Kaz inspired templates you've written the past 2 years

[NorthStrong]

or similar to the numerous Kaz inspired templates you've written the past 2 years

Or that! but this is exciting because i'm doing it now. lot of fun.

[NorthStrong]

Hypertrophy Block - Week 3 - Volume Lower

Front Squat

198x10x5

Stiff Leg Deadlift

231x10x3 (wasn't feeling 5 sets, straight up pussed out)

Assistance

Bent Rows 3x10 @ 155
Shrugs 3x10 @ 308
Leg Press 3x10 @ 220,220,240
Leg Curl 3x10 @ 120
Back Raise 3x10 @ 45lb
Side Hold 3x15sec/hand @ 100lb

Commentary

just slaughtered right now lol. still playing with a couple parameters for the whole program right now. really enjoying it though.

[Filmbuff81]

Or that! but this is exciting because i'm doing it now. lot of fun.

better late than never!

[Smolovicus]

leg press
leg curl
back raise
side hold

"really enjoying it"

but those are all the boringest

log needs more yolo max rep compounds imo

[tkonpk]

Great total man. Nothing wrong w/ focusing on hypertrophy for awhile. We're all in the same sport, we just like to pretend we're all different. In the end we need to get stronger AND bigger, all of us.

[NorthStrong]

better late than never!

das it

leg press
leg curl
back raise
side hold

"really enjoying it"

but those are all the boringest

log needs more yolo max rep compounds imo

monday was a yolo max rep incline?

Great total man. Nothing wrong w/ focusing on hypertrophy for awhile. We're all in the same sport, we just like to pretend we're all different. In the end we need to get stronger AND bigger, all of us.

Thanks man. Yeah being the biggest and leanest version of yourself is a pretty surefire way to get yourself ready to lift a lot of weight.

[NorthStrong]

Hypertrophy Block - Week 3 - Heavy Upper

Close Grip Bench

205x10

add s/s

220x12

Assistance

DB Bench 5x10 @ 65s, still easy, going up next week.
Pulldown 5x10 @ 125-135ish
Cable Row 5x10 @ 150
Smith JM Press 4x10, 1x20 @ "115"
3-way Raises 3x10 @ 15s
Hammer Curl 3x10 @ 40
Pushdown 3x10 @ 50

Commentary

Good day. Close grips still easy, gonna keep bumping these up every week.

3-way raises were kinda meh, might just drop them and put DB OHP back in after the DB bench or something.

[NorthStrong]

Hypertrophy Block - Week 3 - Heavy Lower

High Bar Squat

287x10
253x10

Beltless DOH Block Pull

287x10
253x10

Assistance

Bent Rows 3x10 @ 155
Shrugs 3x10 @ 308
Leg Press 3x10 @ 200
Leg Curl 3x10 @ 130, 120, 120
Back Raise 1x10, 1x20 @ 45lb

Commentary

Had to skip out on the ab work at the end since I was in a rush to go home then out again for a massage appointment, which I am just now back from. Got it fo free which is always really nice, and I am really hoping it will help out with the shoulder pain I've been having kinda on and off. Feel great right now though.

Only the 2nd massage i've ever got, and I feel good now as opposed to bad like the first one.

hoping for some pain free pressing soon.

[NorthStrong]

Sunday Training

20 min incline treadmill walking @ 5.0kmph, 15 degree incline. 350 calories.

Bench 285x1.

Commentary

Bit of a weird day. It's finals season now so school is about to get nuts. The cut is going alright. I was 226.2 today, but dropping quite as fast as I would like to but I am also not going to eat less food than I am right now. So I will try to get in very frequent LISS cardio. If nothing else it is just good for my heart health.

On the note of heart health, my family history for hearts, and pretty much everything else, including hips, elbows, shoulders, knees, etc.

Specifically for heart health this weekend has been a bit of a wakeup call. My Uncle Mark just died at the age of 58 of multiple heart attacks, with no other signs of any poor health markers that any of us know of. Last year when my Uncle John died, he died of cancer, but in the beginning of his fight with cancer, he suffered from a stroke, which made it so that he was not able to be operated on for a while, letting the cancer grow. And my Grandpa also died of heart related issues several years ago.

Head was not in the benching at all today but just felt like doing something. It's been a rough last year for my family between my Grandma, and two uncles all passing away in such a short time span.

I'm doing alright but it is definitely a wake up call that while moving weights and setting PRs is a lot of fun, that I also got into this to be better in general. A lot of powerlifting is not very healthy, so it's good to do as much as I can to stay healthy, between a healthy diet, and regular cardio.

[Kentisc]

Sorry for your loss, North. I hope 2016 will be a happier year for you.

[Filmbuff81]

life is definitely too short, hope your family is doing ok considering the circumstances.

And definitely pay attention to your overall health especially if there's a history of cardiac issues. you'll feel better in general for sure.