NorthStrong's Training Log

**NorthStrong** · 02-20-2018, 02:08 PM

Week 4 Squat

Squat (w/belt)

325x5

Pause CAT BL Squat

242x5x3

High Bar BL

220x10x3

Assistance

Goodmorning 88 x10x3
Leg Curl - 65x12x3
Side Hold - 100 x20sec x3/side

Video

Commentary

Another great day. Belt made things a lot easier.

**NorthStrong** · 02-22-2018, 12:52 PM

Week 4 Bench

Bench

240x5

3ct CAT Bench

180x5x5

Assistance

DB Incline - 50x12x3
DB Flyes - 15x12x3
Smith JM - 135x12x3
Pushdowns - 30x12x3

prehab

hammer curls - 20s x30
rotator cuff stuff

Video

Commentary

Really decent day. Overall had pretty low energy but got the work done, and the weight moved easily enough.

**NorthStrong** · 02-23-2018, 08:04 PM

Week 4 Deadlift

Deadlift

325x1x5

CAT Pause DL

245x5x3

SLDL

225x10x3

Assistance

Bent row - 135x12x3
Frame Carry - 1.5pps xdown n back x 3
Leg Press - 3pps x12x3

Video

Commentary

Pretty solid day, need to pull my top sets faster, and keep form decent as weight gets heavier.

**NorthStrong** · 02-26-2018, 03:49 PM

Week 5 Bench Support

Close Grips

205x5x6

Press

115x5x3

Assistance

Hammer Row - 2 pps x13/12/12
Pulldown - 100 x13/12/12
Side/Rear Raise - 15s x13/12/12
Hammer Curls - 30s x13/12/12
DB Curls - 20s x13/12/12

Commentary

Great day. Been doing mini band workouts lately, for shoulder health, with a few curls and tricep moves thrown in as well, as recommended by Donnie Thompson, which really have my shoulders feeling good.

Upped the weight, and doing 5-6 reps on the cgbp and ohp now instead of less weight and 3x8-10s. That range works much better for my triceps I think.

**NorthStrong** · 02-27-2018, 03:01 PM

Week 5 Squat

Squat

335x5

CAT Pause

250x5x3

High Bar

230x8x3

Assistance

Goodmorning - 88 x8x3
Leg Curl - 80x8x3

Video

Commentary

Great day today. One of best looking squat sets, though not perfect, in a while imo.

**martin_mathers** · 02-28-2018, 06:36 AM

Bring back equipped NorthStrong. #rawistrash

**NorthStrong** · 02-28-2018, 04:39 PM

Originally Posted by martin_mathers

Bring back equipped NorthStrong. #rawistrash

lmao, not for a while at least man.

I'm not sure when I'll be able to compete again. Starting Air Traffic Controlling training in October, and that goes for two years...gonna be a busy ass two years. I'd like to see if I can do a meet in Aug/Sept, if I'm strong enough by then to hit PRs.

**NorthStrong** · 03-01-2018, 01:15 PM

Week 5 Bench

Bench

up to 315x1 w/ ss

245x5

2ct Pause CAT Bench

185x5x5

Assistance

DB Incline - 60s x8x3
DB Flyes - 20s x10x3
Smith JM - 145 x10x3
Pushdowns - 40 x10x3

Video

Commentary

Really solid day today. Adding in some slingshot work prior to my top sets of bench, need to get used to heavier weight and build more confidence with heavier benching again.

Backoff CAT stuff I think is really helping, pushing that hard for 5 sets is extremely hard on the triceps. Added a bit of weight to the assistance lifts.

**NorthStrong** · 03-03-2018, 07:53 AM

Week 5 Deadlift

Deadlift

315 no belt
365x1

335x1x6

Pause CAT DL

250x5x3

SLDL

230x8x3

Assistance

Bent Row - 145x8x3
Leg Press - 3.5pps x8x3

10 min incline walk

Video

Commentary

Another solid day of training in the books.Worked up to 365 just to get a bit of extra weight in my hands and see how it felt. Then did an extra 335 single just because I wasn't satisfied with the fifth. Backoff work was all rough, but good. Best my DL's looked I think.

**NorthStrong** · 03-05-2018, 04:31 PM

Week 6 Bench Support

Close Grip Bench

205x6x2
205x5x4

OHP

115x6
115x5x2

Assistance

Hammer Row - 245x12/10/10
Pulldown - 105x12/10/10
DB Side/Rear Raise - 15s x13/12/12
Hammer Curl - 30s x13/12/12
DB Curl - 20s x13/12/12

10 min walk

Commentary

Good session. Didn't have iPod so i was not super focused. Really preferring the 5-6 range for CGBP. My triceps do a lot more work there it seems. Assistance was all good.

**NorthStrong** · 03-06-2018, 01:56 PM

Week 6 Squat

Squat

345x5
375x1

CAT Pause SQ

257x5x3

High Bar

230x10/8/8

Assistance

Goodmorning 88 x10/8/8
Leg Curl 80x10/8/8

Video

Commentary

Really nice day.

**NorthStrong** · 03-08-2018, 11:38 AM

Week 6 Bench

Bench

320x1 slingshot
250x5

2ct CAT Bench

190x5x5

Assistance

DB Inclines - 60s x10/8/8
DB Flyes - 20s x 12/10/10
Smith JM - 145x12/10/10
Pushdowns - 40s x12/10/10

Video

Commentary

Really nice session. Just happy the gym was not closed in this big ass storm we're having.

**NorthStrong** · 03-09-2018, 11:27 AM

Week 6 Deadlift

Deadlift

345x1x5

Pause CAT DL

255x5x3

Assistance

Leg Press - 2x20x135
cable row - 2x20x100

Video

Commentary

Reaaaally low energy day today. I think the past six weeks have all been good productive training, but I think 6 is about as many as I can string together before things start going backwards. So I'm going to reset a bit next week, and make some slight tweaks to the program. Just did not have much power in my body today.

**NorthStrong** · 03-12-2018, 02:15 PM

Cycle 1 Week 1 Close Grips

Close Grip Bench

225x3
180x5x5

Assistance

Press - 132x5, 115x5x3
Pulldowns - 120x8x3
Side/Rear Raises - 20s x8x3
Hammer Curls - 35s x8x3

Commentary

Nice start to this cycle. Changed up training ever so slightly.

Anyway in some fairly exciting news...I think I'm gonna do a meet June 2nd.

**NorthStrong** · 03-13-2018, 01:31 PM

Cycle 1 Week 1 Squat

Squat

355x3
395x1 wraps
285x5x5

Assistance

Leg Curls - 80s x8x3

Video

Commentary

Solid day, nice start to the training cycle so far.

**Anthony21** · 03-13-2018, 04:50 PM

What's up North. I remember you giving me some helpful info on RPE back in the day so figured I'd stop by and sub to your log.

Also would be nice to pick up a thing or two from it since you know your sh!t.

**NorthStrong** · 03-15-2018, 11:42 AM

Cycle 1 Week 1 Bench

Bench

245x3x2 (tried 2 grips)
285x3 slingshot
195x5x5

Assistance

DB Bench - 85s x8x3
DB Flyes - 20s x8x3
Smith JM - 145x8x3
Pushdowns - 50x8x3

prehab stuff.

Video

Commentary

Solid day. Tried 2 grips for the top set, trying to figure out what feels good. Havent done DB bench in a long time, I find they help when I do them. Gonna stick with it til I'm back in the garage, because then no DBs.

Originally Posted by Anthony21

What's up North. I remember you giving me some helpful info on RPE back in the day so figured I'd stop by and sub to your log.

Also would be nice to pick up a thing or two from it since you know your sh!t.

Thanks, glad to have you along. Hopefully I'll make some gains soon lol.

**NorthStrong** · 03-16-2018, 02:46 PM

Cycle 1 Week 1 Deadlift

Deadlift

355x3
285x5x3 no belt

Assistance

Bent Row - 145x8x3
Hammer Row - 3 plates x8x3
Pullover - 150x8x3

Video

Commentary

Good day. Lighting on top set made it hard to see, but I think my back position was alright. First time i've ever pulled more than a single with hook grip, really was not bad.

Was initially gonna do 5x5 DL backoff, but I always overtrain the DL, so im backing off the volume a bit.

**NorthStrong** · 03-19-2018, 04:38 PM

Cycle 1 Week 2 - Close Grips

Close Grips

230x3
185x5x5

Assistance

Press - 115x6/5/5/5/5
Pulldowns - 120x9/8/8
Side/Rear Raises - 20s x9/8/8
Hammer Curls - 35s x9/8/8

Commentary

Easy day, easy life.

**NorthStrong** · 03-20-2018, 04:48 PM

Cycle 1 Week 2 - Squat

Squat

365x3
405x1 wrap

292x5x5 no belt

Assistance

Front Rack Hold - 292 x15sec x3
Leg Curls - 80 x9/8/8

Video

Commentary

Really easy lifting today. Tried keeping my balance a bit more forward instead of on the heels only. Was prob a bit too forward today.

**NorthStrong** · 03-22-2018, 02:36 PM

Cycle 1 Week 2 - Bench

Bench

250x3
290x1 slingshot

200x5x5

Assistance

DB Bench - 80s x9/8/8
DB Flyes - 20s x9/8/8
Smith JM - 155 x9/8/8
Pushdowns - 40 x9/8/8

Video

Commentary

Good day, stuck with the narrower grip instead of the wider grip (por).

Got a new car. And it's really stormy here rn.

**martin_mathers** · 03-23-2018, 06:22 AM

Originally Posted by NorthStrong

Squat
405x1 wrap

Yeee boi before you know it it'll be 500+ w/ wraps again

**NorthStrong** · 03-23-2018, 11:28 AM

Cycle 1 Week 2 - Deadlift

Deadlift

365x3
275x5x3 (75% instead of 80% for backoff, beltless)

Assistance

Bent Rows - 145 x9/8/8
Frame Carry - 1.5 pps x3 trips
Plate Carries - 45 x a bit

Video

Commentary

Low energy (Jeb) day today. Felt strong on DL though. Was not very happy with the technique. Bit too rounded over for my taste.

Didn't really think about my 2 cues, and just got sloppy. Hook grip still feeling easily manageable for triples.

Originally Posted by martin_mathers

Yeee boi before you know it it'll be 500+ w/ wraps again

Definitely. Or hit it no wraps hopefully

lol. Just happy things are moving in the right direction now.

**NorthStrong** · 03-26-2018, 01:36 PM

Week 1 Cycle 3 - Close Grips

Close Grip Bench

235x3
190x5x5

Assistance

Pulldowns - 120x9/9/8
Side/Rear Raise - 20s x9/9/8
Hammer Curls - 35s x9/9/8

Commentary

Good day. Done in like 30 mins.

**NorthStrong** · 03-27-2018, 11:59 AM

Cycle 1 Week 3 - Squat

Squat

375x3
415x1 wraps

300x5x3 beltless

Assistance

Belt Squat - 2 reds x9/9/8
s/s
Leg Curls - 80 x9/9/8

Video

Commentary

Good day, knee started to feel weird on backoffs so i stopped short two sets and did a bit of belt squatting.

**NorthStrong** · 03-29-2018, 07:25 PM

Cycle 1 Week 3 - Bench

Bench

255x3
295x3 slingshot

205x5x5 (feet up for lols)

Assistance

DB Bench - 85 x9/9/8
DB Flyes - 20 x9/9/8
Smith JM - 155 x9/9/8
PUshdowns - 40 x9/9/8
Hammer Curls - 25s x25

Video

Commentary

Another easy day. Training's going great.

**NorthStrong** · 03-31-2018, 07:26 PM

Cycle 1 Week 3 - Deadlift

Deadlift

Warm up to 355, back hurt, left.

**NorthStrong** · 04-14-2018, 10:09 PM

Gym has been locked. After the fire apparently insurance hasn't paid the rent money or something.

Anyway, got the garage all ready to go. So training again starts Monday...

Did a few DB circuits and stuff but lost all interest in that **** right away.

Time to get in shape and strong. ANd not have my gym close on me again, since it's a garage.

**NorthStrong** · 04-18-2018, 07:30 AM

Another quick update.

So March 31st was the last time I had lifted barbells at United Performance gym, which is still locked, so I can't go there now. Not going to join a goodlife.

Garage gym is re opened.

As I mentioned in the 31st entry on here, hurt my back while deadlifting. It was tender going in, thought i'd feel it out, and it felt like trash so i left.

Right now I'm fatter than ****, and weak as piss. Figuring out some sort of programming for now, hoping to be able to start seriously next weeks.

MONDAY WORKOUT (730am)

High Bar Squat

275x5 (back really hurt, stopped)

Assistance

Light, slow RDL - 135x10x3 (still hurt, stopped)
AB Wheel 2x8.

Hill Sprints - 5

Commentary

Not fun. Been trying to figure out how to manage the back pain since Monday morning. Getting a bit better, lots of ab work and mcgill stuff, being more conscious about posture etc.

Not sure if the early morning lifting with a decompressed spine made it worse or not. I have a few theories on why my back may have gotten hurt.

high volume of beltless squatting and pulling couple months ago

Controlling eccentric on DL, might've put shearing forces on spine

DL was really good, one week form got a bit sloppy, then QL got minor strain but spine was OK

then didnt lift for week or so, spine started feeling slightly weird

then this morning squatting. so idk. time to move forward and fix things.

I do think my hips are too tight and my spine is compromising for it.

**NorthStrong** · 04-18-2018, 08:12 AM

MONDAY BW - 237
TODAY BW - 235.4

TODAY

Bench

275x1

Assistance

Chins - 20
Shrugs - 3x10x135
Inverted Row - 3x10
s/s
Pushup - 3x10
FG Curls - 3x10x45
s/s
Neck - 3x20x30

Conditioning

Hill Sprint - 6

Video

Commentary

A better day, nothing here really aggravated the back, since there's not really any loading of the spine. Shrugs were slightly irritating at first.

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