AnimalNation's Log for 2016

[AnimalNation]

Going to have another crack at keeping a lifting log, mainly for the purpose of keeping me motivated which has been a bit of struggle for a few years now.

Little about myself...
Occupation: Accountant, volunteer firefighter and looking to also volunteer for the state emergency service in 2016.
Training: Home based powerlifting, no real set plan other than lift. I don't have a huge range of equipment so consistency isn't an issue as I tend to be doing fairly similar lifts each workout. I use the 'Strong' App to track workouts.
Hobbies: Fishing, basketball, a lot of my time for the last 12 months have been taken up with landscaping our newly built home. I suppose anything DIY gets me interested. Love building ****.
Goals: (1) Consistency, (2) Body recomposition, (3) Maintain and get stronger!

Feel free to drop in say hello, ask questions, make suggestions, anything to keep this going!

BTW pic in the avi is an old one from my hey day. Need to drop a few lbs to get back there. Something like 40 currently weigh a touch under 260.

[AnimalNation]

Tuesday, 22nd December 2015
Morning session have planned on a double header today. I do these from time to time. Weight felt heavy on the pulls, normally I have no problem pulling over 400. No idea if this is just the early morning, the lack of food or that I had to force this session somewhat.

BTW, I will address this now as it will definitely come up, the weights below are KG conversions into LBS, hence why they appear weird.

Aiming to do some pressing and some chins for this afternoon.

Rack Pull
10x132
10x176
3x220
3x264
3x309
3x352

T-Bar Row (w/ Torsonator)
15x71
15x93
15x115
15x137
15x159

[AnimalNation]

Tuesday, 22nd December 2015
Evening session. Better performance this session. Nothing over the top. Have had a few attempts at 220 push press, just can't lock out that bad boy.

Chins w/ hammer grip
40 reps

4sx7rxBW(256)
2sx6rxBW(256)

Push Press
5x88
5x110
5x132
5x154
5x176 (easy)

[AnimalNation]

Thursday, 24th December 2015
Squat day, numbers are starting to get back up to where they used to be. A few years ago I done something to my hip while deadlifting a PR attempt of 550, nailed it easy then, but felt funky for a week afterward. Started snow balling as I sit on my ass all day at work and was giving me chronic annoyance since about 4 or so months ago when I worked on some posture corrective exercises and reworking my squat technique. Still not 100% but a lot better than it has been for a while. I can actually go below parallel again without fear of straining something.

Squat
5x88
5x132
5x176
5x220
2x264
2x309
2x331
2x353

Box Squat (15" box)
1x353 (jarred spine a little)
10x220
10x264
10x309
2x330 (another attempt at going heavy, called it a day)

Was planning on GHR's after this but I'll revisit these next workout (tomorrow perhaps).

[AnimalNation]

Friday, 25th December 2015

GHR (Band Assisted)
32 reps

4x8

Bench Press
5x88
5x132
5x176
3x220 (Paused)
3x242 (Paused)
3x264 (Paused)
3x286 (Paused)
3x309 (Paused)
1x330 (Paused)
12x220 (Touch & Go)

Dips
32 reps

8rxBW x4

[AnimalNation]

Wednesday, 30th December 2015

Deadlift
3x220
3x264
3x309
3x352
1x396
1x440

[AnimalNation]

Thursday, 31st December 2015

Log Press
5x110 (Log)
5x132
5x143
5x154

Pin Press (4in) - Cluster Sets
5x132
5x176
5x220
5x242
5x264
5x309 (GRINDER)

Rack Chins - Supinated
40 reps

5x10 x4

[AnimalNation]

Saturday, 2nd January 2016

Box Squat (High - 18")
5x132
5x176
5x220
5x264
5x309
5x352
5x396 (PR)
3x440 (PR)

Glute Ham Raise - Ban Assisted
40 reps
4x10 @ BW

[AnimalNation]

Sunday, 3rd January 2016
Starting Korte's 3x3. Run down can be found under the following link...
http://www.powerliftingtowin.com/korte-3x3/

I should note that I may not run it as is, I never have really trained the big 3 three times per week. I may substitute one day and make it a day where I train variations under the same concept.

Korte's 3x3 Phase 1 Week 1

Deadlift
5x298 x5

Bench Press
6x204 x6

Squat
5x232 x5

[AnimalNation]

Monday 4th January 2016

Korte's 3x3 Phase 1 Week 1

Active Recovery
15x Good Morning/Back Squat (90lbs)
15x Hang Clean & Press (90lbs)
5x Pull-up/Barbell Row (90lbs)
60 Face pulls w/bands

[AnimalNation]

Tuesday, 5th January 2016
Workout 2 of 3. Same as last session, this one went a little easier and completed it faster.

Korte's 3x3 Phase 1 Week 1

Deadlift
5x298 x5

Bench Press
6x204 x6

Squat
5x232 x5

[AnimalNation]

Thursday, 7th January 2016
Workout 3 of 3. Finished the week strong, managed to shave an additional 6 minutes off my previous workout.
I've been doing the bare minimum volume as prescribed, was planning on adding an additional set on each exercise for next week but will keep the same set/rep scheme moving into week 2 and add some rows or chins each day. For me personally I think this is critical in the overall package.

Korte's 3x3 Phase 1 Week 1

Deadlift
5x298 x5

Bench Press
6x204 x6

Squat
5x232 x5

[AnimalNation]

Sunday, 10th January 2016

Korte's 3x3 Phase 1 Week 2

Deadlift
5x309 x5

Bench Press
6x209 x6

Squat
5x237 x5

Chins
25 reps

[AnimalNation]

Tuesday, 12th January 2016

Korte's 3x3 Phase 1 Week 2

Deadlift
5x309 x5

Bench Press
6x209 x6

Squat
5x237 x5

Barbell Rows
6x220 x5

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Thursday, 14th January 2016

Korte's 3x3 Phase 1 Week 2

Deadlift
5x309 x5

Bench Press
6x209 x6

Squat
5x237 x5

[AnimalNation]

Sunday, 17th January 2016

Korte's 3x3 Phase 1 Week 3

Deadlift
5x320 x5

Bench Press
6x215 x6

Squat
5x242 x5

Rack Chins
42 reps

[AnimalNation]

Tuesday, 19th January 2016

Training is getting easier and the DOMS has subsided significantly. I had to jump on the ibuprofen and paracetamol for a couple of days because I was getting spasms in my hamstring and ass cheeks lol. Was walking down the hallway each morning like I was one of those zombies on The Walking Dead. I don't mind the frequency of this too much, but 3x a week for three movements still seems a little much. Will continue to roll on for the next 5 weeks and then decide whether I modify this program or jump on a Beyond 5/3/1 variant incorporating higher specificity and joker sets. I'm leaning towards the latter right now.

Korte's 3x3 Phase 1 Week 3

Deadlift
5x320 x5

Bench Press
6x215 x6

Squat
5x242 x5

Barbell Row
6x220 x5

[AnimalNation]

Thursday, 21st January 2016

Wasn't so hot today so got through this session fairly easy. Entering the final week of the first phase on Sunday before I begin to drop the volume and ramp up the intensity. There is a meet in mid March that I am eyeing off at the moment, just a couple weeks after I complete the 3x3 program. Would be ideal for me. Registered my interest, pending confirmation but if I don't get this I'll look at starting my body recomp in March instead.

Korte's 3x3 Phase 1 Week 3

Deadlift
5x320 x5

Bench Press
6x215 x6

Squat
5x242 x5

Chins
35 reps

[mizztism]

In to track your progress! I have also never done the 'big three' three times per week so I'm interested to see how you manage it - always thought that fatigue might be a problem.

[AnimalNation]

Wednesday, 27th January 2016

Skipped the Sunday workout, knee was a little funky.

Korte's 3x3 Phase 1 Week 4

Deadlift
5x330 x5

Bench Press
6x225 x6

Squat
5x253 x5

Chins
20 reps

[AnimalNation]

In to track your progress! I have also never done the 'big three' three times per week so I'm interested to see how you manage it - always thought that fatigue might be a problem.

Fatigue hasn't really been an issue so far despite I'm doing overall more volume than I have done in a long while. Next phase may be different when I ramp up the intensity, I've only been training between 58-65%. Which is a piece of piss. I'm liking it so far, definitely going to be incorporating frequency more moving forward. My legs have grown a little, my work pants have gotten tighter lol

[AnimalNation]

Saturday, 30th January 2016

Phase 1 complete!

Korte's 3x3 Phase 1 Week 4

Deadlift
5x330 x5

Bench Press
6x225 x6

Squat
5x253 x5

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

Sunday, 31st January 2016

Don't think I have ever thrown up 130kg (286) so easy, could have easily benched 160kg (352) today.
Phase 2 is the intensification phase, volume is significantly lower. Goal here is to progressively ramp up to my training maxes by week 3 then hit a PR in week 4.
Also noteworthy that I managed to hit 14 chins on my first set, last time I hit this many in a set when I was 25kg (55) lighter.

Korte's 3x3 Phase 2 Week 1

Bench Press
1x286 x2

Squat
3x242 x3

Deadlift
3x309 x3

Chins
22 reps

[AnimalNation]

Tuesday, 2nd February 2016

Korte's 3x3 Phase 2 Week 1

Bench Press
4x209 x5

Deadlift
1x396 x2

Squat
3x309 x3

Chins
23 reps

[AnimalNation]

Have had a hectic week, entering the final semester and I will be a CPA in April. On top of that work has been kicking my ass and the fire brigade is beginning to ramp up too. Have 3 or 4 fire training sessions this week, one of the reasons why I moved the deadlifting to Monday.
Week 2 hasn't been an accurate depiction of the program, still should be doing the other two exercises each day. Had to cut Sunday short because of heat stroke the prior day while putting together the pergola. Anyhow, managed to do something rather than nothing.


Thursday, 4th February 2016

Korte's 3x3 Phase 2 Week 1

Bench Press
4x209 x5

Deadlift
3x309 x3

Squat
1x298 x2

Chins +10lbs
22 reps

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

Sunday, 7th February 2016

Korte's 3x3 Phase 2 Week 2

Bench Press
1x309 x2 (easy)

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Monday, 8th February 2016

Korte's 3x3 Phase 2 Week 2

Deadlift
1x440 x2 (easy)

[AnimalNation]

Thursday, 11th February 2016

Korte's 3x3 Phase 2 Week 2

Bench Press
4x209 x5

Deadlift
3x309 x3

Squat
1x330 x2

Barbell Rows
10x220 x3

[AnimalNation]

Monday, 15th February 2016

Korte's 3x3 Phase 2 Week 3

Bench Press
1x330 x2 (piece of cake, should smash through 160kg next week)

Deadlift
3x309 x3

Squat
3x242 x3

Barbell Rows
10x220 x3

[AnimalNation]

Monday, 17th February 2016

Korte's 3x3 Phase 2 Week 3

Bench Press
4x209 x5

Deadlift
1x485 x2

Squat
3x242 x3

Chins
25 reps

[AnimalNation]

Tuesday, 23rd February 2016

Korte's 3x3 Phase 2 Week 3

Bench Press
4x209 x5

Deadlift
3x309 x3

Squat
1x364 x2

I was ****ed up with the flu the days prior to this session so a little surprised that I got 364 up so easy. 400lbs shouldn't be too much of a hassle next week.