NorthStrong's Training Log

**Anthony21** · 05-12-2018, 09:00 AM

I know Donnie has some videos on his LBP. Which one are you following specifically?

**NorthStrong** · 05-14-2018, 07:22 AM

BW 229.2 (227.1 yesterday, which is so far the lowest i've been)

Push day

Close Grip Bench

225x3
245x3

185x10x3

Assistance

Bottom Up KB Press - 30lb x10x3, each side

5 rounds of

Incline Flyes - 25s x10x5
ss
Side Raise - 15s x10x5
ss
Band Pushdown - mini x10x5

Conditioning

Hill Sprints - 8 sprints. 10 pushups between each run.

Commentary

Solid day. Weigh in was a bit up today, because of eating a lot later than normal yesterday, and the bulk of my food coming in later than normal.

Happy to have hit the weight PR on the weekend though, pretty good progress so far.

Enjoying yoloing training still, but might get something more structured goign once my back feels solid enough to squat and pull again.

Originally Posted by Anthony21

I know Donnie has some videos on his LBP. Which one are you following specifically?

Just search Donnie Thomspon Low Back protocol, and i've been basically doing the one that has the girl demoing it

**NorthStrong** · 05-15-2018, 08:30 AM

BW 229.6 (not the best day yesterday, should be a better upcoming few days soon)

Pull Stuff

Seal Rows - 50s x12/12/10/10/10

Wide Grip Shrug - 135x10x3
ss
Inverted Rows - bw x8x3

Fat Bar Curls - 45x12x3
ss
Rear Delt Raises (seal) - 15s x12x3

Hammer Curls - 20s x20x2
ss
Side Raise - 15s x12x2

Conditioning

5 rounds of

DB Farmers - 50s xdbdb
ss
Sandbag Carry - 66 xdbdb

Except the last round was dbdbdbd for each, which killed me.

Then another set of 20 fat grips curls

Commentary

Good day overall. I reaally like the seal rows lol.

Gonna do a solid warmup tomorrow, and LBP, and see if I can squat and pull at all. Hoping to get in a bit of light stuff anyway.

The 5th round of the carries killed me

**NorthStrong** · 05-16-2018, 06:10 AM

BW 227.8

Random ****

Bench

up to

275x3

Lower body stuff

Kettlebell twisting deadlifts
Lower back protocol

SSB - up to 155x3

Deadlifts - up to 135x2x2, some arch off grounds etc

Commentary

Very short session. Kinda messed up because people were doign the driveway etc so had to change a couple things. Anyway, very happy with the bench. Back pain is getting better for sure, but still not 100%.

**NorthStrong** · 05-17-2018, 07:27 AM

BW 227.8, again lol.

Back Rehab

Mcgill big 3
Donnie's LBP
KB Twist DL
Buttwalks

Taking notes on this...gonna try and run through this every day.

Push Stuff

Press

95x10x2

then drop set of

135x7
115x3
95x5

Assistance

Side Raises - 15s x12x3
ss
Band Face Pull - MicroMini x12x3

Pushdown - Mini x10x3

Tricep Creepers - 10/10/10 stupid pump

Conditioning

Hill Sprints - 8 of em

Commentary

Solid day. Haven't done OHP in a long ass time, mostly for fear of aggravating the back. But they're feeling alright now.

**NorthStrong** · 05-19-2018, 01:02 PM

Bw 227.3 (This was done yesterday)

Back Rehab

Donnie's LBP
KB Twist DL
Buttwalks

SSB Squats

155x5x2
155x10

Pulls

Block Pulls - 135x5x2
Deadlifts - 135x5x1

Back / Pull Workout

Bent Rows - 135x10x3
Seal Rows - 50s x12/10/8
Seal Rear Delt - 15s x20, 10s x10, 5s x10 (drop set)

Fat Bar Curl - 45 x20
Barbell Curl - 45 x10
Hammer Curl - 20s x10

Curls were basically a drop set, no rest between them.

Neck - 30 x50.

Commentary

Great day. Squats were 0 pain. Deadlift was minimal pain. Awkward though.

Things are looking up a bit now.

**NorthStrong** · 05-22-2018, 06:35 AM

BW 230.0

Leg stuff.

Back rehab

SSB

empty bar x10
155x1 hurt back.

commentary

what barely goes up must go way down.

gonna just keep training the ppl split i've been doing, and keep training legs like a bitch because i can't ****ing do anything without getting hurt apparently.

**NorthStrong** · 05-23-2018, 06:13 AM

BW 227.6

Push Day

Incline Bench

up to

245x3 PR

Close Grip Inclines

135x15x2
135x15,5,5 (rest pause)

Assistance

DB Incline Flyes - 15s x12x3
Pushdowns - Mini x12x3
Creepers - Micro x12/6/6 x2 rounds

Commentary

Happy BW was back down, even though eating yesterday wasn't great. Going to need to re discipline myself and lower calories a bit. I love the beef I'm eating but there are way too many fat calories in it, gotta cut it iwth something leaner as well.

Anyway decided to go heavy on inclines today, enjoyed it, then hammered the close grpi inclines, which are super good for triceps. Then some flyes, and tricep work to finish up with a great pump.

**NorthStrong** · 05-24-2018, 08:38 AM

BW 228.7

Pull Day

DB Seal Rows - 50s x10x5
DB Shrugs - 50s x15x3
Side Raise - 15s x20x3
ss
Seal Rear Delt - 15s x10x3
Barbell Curls - 65 x10x3
Hammer Curls - 25sx12x2
ss
Neck - 30 x50x2
Face Pulls - micro mini x20x3
ss
3D Pullapart - micro mini x20x3

Commentary

Decent day. Nothing special. NEed to get the boat out of the garage before I can do my carries etc again lol.

**NorthStrong** · 05-25-2018, 06:19 AM

BW 226.7

Leg Day (lol)

Low Back Rehab

Donnie LBP
Buttwalks
KB Twist DL
Mcgill big 3

Lifting

KB Goblet SQ - 30 x10x2
ss
KB SLDL - 30 x10x2

3-5 sec eccentrics for all reps. Zero pain on these.

Conditioning

5 Hill Sprints

Commentary

Hard time getting awake this morning. Started workout late, but didn't hurt so that's a win anyway. Did a bit of conditioning. Weight was stagnant, but started moving down again as of today, which was very motivating. Gotta keep up the cutting efforts lol.

**NorthStrong** · 05-28-2018, 06:38 AM

BW 230.0

Push Day

Inclines

205x10 PR

Close Grip Inclines

185x5x2
185x8

Assistance

KB Bottom Up Press - 30 x10x3/arm
Side Raises - 15s x12x3, drop set on third to 10s x12, 5s x12

Pushdowns - mini x20,15
Creepers - 5/5/5/5/5 (one set, short, longer, longest, longer short)

Commentary

Quick and good workout. BW up because of an irresponsible weekend of game of thrones and bass fishing lol. Got my limit of fish again, wahoo.

**NorthStrong** · 05-29-2018, 07:41 AM

Pull Day

Bent Row/RDL (testing the waters)

95lb x10 each

DB Rows

50s x20/15/15

Fat Bar Curls

45lb x20/15/15

Face Pulls

micro mini x20x3

Conditioning

5 rounds of

DB Farmers - 50s xdbdb
ss
Sandbag Carry - 66lb xdbdb

Only 30 sec rest between rather than the usual 1 min. Was ROUGH.

3D Pullaparts

micro mini x100

Commentary

Did not want to wake up today, didnt get to eat breakfast etc, but still worked out and glad I did.

**NorthStrong** · 05-30-2018, 06:15 AM

Leg Stuff

Low Back Rehab

Donnie's LBP
Buttwalks
KB Twist DL
Warmup

lunges - 10/leg
leg curls - 10

Main Work

5 rounds of

KB Goblet SQ - 50 x10
KB SLDL - 50 x10
1 Hand KB Carry - 50 xdbdb/side
AB Wheel - 6

Commentary

Had limited time again, again due to me being a bit lethargic and not wanting to get out of bed. Not a bad workout for abotu 35 mins in total, rehab to last circuit.

Bad BW today, but should start dropping soon. Lowering calories etc a bit. Switched to steaks from ground beef, about same protein, 300 cals of fat less.

**NorthStrong** · 05-31-2018, 06:50 AM

Push Day

Close Grip Bench

up to

225x10 PR i think

Fat Gripz CGBP - 185x5x2, 185x9

Assistance

DB OHP - 30s x15x3 (third set, rest pause after 15, did 5,5)
DB Side Raises - 15s x10x2

DB Kickbacks - 15s x10x2
Mini Band Pushdown - mini x10x2
Band behind head extensions - micro mini x10x2

Commentary

Solid session. Happy with how the close grips went, a lot better than I was expecting.

**NorthStrong** · 06-01-2018, 07:19 AM

BW - 228.3

Pull Day

Bent Over Row - up to 135x10, backoff 95x10x2

Fat Bar Curls - 65x10, 75x8, 45x10x2

DB Seal Rows - 50s x10x5

DB Side Raise - 15s x20/15/15
ss
Face Pull - Micro mini x20/15/15

Zottman Curls - 20s x10x2

Commentary

Another good day in the books. Happy that bent rows weren't hurting. Didn't even have time to do the low back rehab stuff beforehand, so I started very light to see how things were before going up to 135 (heavy, I know). Even with 95/135, bent rows for some reason give me the best lat and bicep pump, compared to all other excercises.

Curls and stuff were all good. trying to get yakked still.

**NorthStrong** · 06-03-2018, 08:49 AM

This was done last night

BW 227.6

Low Back Rehab

Donnie LBP
Buttwalks
KB Twist DL
Mcgill big 3

KB warmup

Superset thing, no rest of...

Goblet Squat - 30 x10/8/6/4/2
KB SLDL - 30 x10/8/6/4/2

Testing the waters..

Front Squatting, high bar, and low bar - 95lb x5s

Block pulls, deadlift, SLDL - 135 x5s

Commentary

Best my back has been in about 2.5 months. Hoping this can keep up...

**NorthStrong** · 06-04-2018, 06:05 AM

BW 226.2 best so far

Push Day

Incline Stuff

225x1
245x1
255x1 @8-9ish

Close Grips, plus minibands

135x5x3
Third set, dropped the bands and did a drop set, got 10

Assistance

DB Flyes - 25s x10x3
ss
Side Raise - 15s x10x3
ss
Pushdown - mini x10x3

DB Bench - 50s x20/15/15

Commentary

Super happy I finally had a weigh in PR again.. very motivating start to the week. I am hoping to work up to a 275ish incline single soon, thought I'd see how they felt today, but they weren't great. Garage was super cold today. Somehow it is June and we had frost on our cars this morning.

Close grip inclines with bands..very very hard lockouts. Band tension is higher because longer ROM over flat bench too.

Assistance stuff was ok. I need heavier DBs. Gonna buy some when I can afford them.

**NorthStrong** · 06-05-2018, 01:12 PM

BW 225.5 (pr)

Pull Day

Football inv row - 3x10
Snatch Grip Rack Pull - 185x10x3
Power Shrug - 185x10x3
Bent Rows - 95/115/135 x10s
Football Bar Curls - idk weight, bar + 2 10s/side x10x3
DB Curls - 20s x10x3
Scarecrows - 3x10
Rear Delt Cross body row - 3x10

Commentary

Happy i had another good weigh in. and a fun workout.

**NorthStrong** · 06-06-2018, 08:17 AM

BW 224.7 pr

Leg Day

Back rehab...

Donnie LBP
KB twist DL
Buttwalk
Mcgill big 3

Front Squat

95x5x3

Block Pull

135x5x3

assistance

Step Ups - bw x10/legx3
ss
Leg Curls - mini x10x3
ss
AB Wheel - bw x5x3

Commentary

Hoping this can serve as a starting point. I just want my back to get better.

**NorthStrong** · 06-07-2018, 07:13 AM

BW 225.6 not pr, but still low

Close Grip Bench

up to

225x10

135 + minis x8x2

Assistance

DB Inclines - 50s x15/15/12

5 mins, as many sets as possible. Got 6 sets.

Pushdown - mini x10x6
ss
Side Raise - 15s x10x6

Tricep Stuff - micro mini x30

Commentary

Good day, had all of this done in 30 minutes which was super fast. Got in an actually decent amount of work, and hit a solid set of close grips, on about 5 mins warmup.

**NorthStrong** · 06-09-2018, 07:44 AM

BW 227.8 fatter than should be, idk, normal fluctuation probably

Leg Stuff

Back Rehab

Donnie LBP
KB twist DL
Buttwalks
Mcgill big 3
Glute med crap

KB Goblet sq, kb sldl, kb swings

Squat

Front Squat - 105x5x2
High bar - 105x5x1

Dead

Conv Block Pull - 145x5x2
Sumo Block Pull - 145x5x1

Lower Assistance

KB 1 hand Stepup - 30lb x10/leg x2
ss
Leg Curls - mini x20x2
ss
Ab Wheel - bw x6x2

Pull Stuff

Seal Rows - 50s x12x3

FatGripz BB Curl - 45x20x2
ss
Side Raise - 10s x20x2

Hammer Curls - 20s x20x2
ss
Face Pull - micromini x20x2

more back rehab

Commentary

Really happy with this day...no pain during the squatting and deadlifting, which is great for me. Hoping I can begin to string together a few of these days for a little while now.

Did my back and bicep stuff since I skipped yesterday, needed the sleep more than I needed the training.

**NorthStrong** · 06-11-2018, 08:37 AM

BW forget, was like 225.6 yesterday

Push day

Incline Bench

225x8 PR

close grip inclines

135x20/15/12

Assistance

DB Incline Flyes - 20s x10x2
ss
Pushdowns - mini + micro mini x10x2

KB Bottom Up Press - 30 x10x2/arm
ss
Side Raise - 20s x10, 15s x10

Creepers - micro mini x8 each step

Video

Commentary

Good day, really happy I got 8, that was my goal for incline. 2 rep PR over the 6 I got recently.

Gonna probably go heavy on incline next week. Very happy with how the YOLO pressing training's been going.

**NorthStrong** · 06-12-2018, 06:21 AM

BW 226.8 wtf fat

Pull Day

Bent Rows

95x10
115x10
135x10
115x10
95x10

Other stuff

Shrugs - 135x12x3
DB Rows - 50s x20x2

Side Raise - 15s x20x2
ss
Face Pull - micromini x20x2

FatGripz BB Curl - 45 x20x2
FatGripz Reverse Curl - 45 x15x2

Commentary

Solid day, low energy and fairly low pace, but still got good work in. Happy to be doing BB rows again, without back pain, they're by far my favourite back movement. Get such good lat contractions every time I do them.

Some squatting and pulling tomorrow. Gonna do my best to make sure my back is good for it.

**NorthStrong** · 06-13-2018, 07:10 AM

BW 225.5 better

Leg Day

Back Rehab/warmup

Donnie LBP
KB twist DL
Buttwalks
Goblet SQ/SLDL

Squat

115x5x2 (front squat)
115x5x1 (high bar)

Deadlift

155x5x2 conv block pull
155x5x1 sumo block pull

155x2 deadlift
155x3 sldl

Assistance

Adductions - micro mini x20x2
ss
KB Stepup(1hand) - 30 x10/legx2
ss
Band Leg Curl - mini x20x2
ss
AB Wheel - bw x8x2

Commentary

Good good day. Happy with how the squatting and pulling went. My DL technique is all kinds of ****edup.

Need to start taking care of my ankles and knees, similar to what i'm doing for my back, so that my knees don't limit my squat, now that my back is getting better.

**NorthStrong** · 06-15-2018, 07:13 AM

BW 224.0 PR

Upper Body Day (skipped yesterday for sleep)

Overhead Press

135x8

Close Grip Stuff

135 + mini + micro mini x5
155 + mini + micro mini x3

135x20,8,5 (rest pause set)

Seal Rows

50s x12x3

Delt Stuff

Seal Rear Delt - 15s x12x2
ss
Side Raise - 15s x12x2

Arm Stuff

Hammer Curls - 30s x12x2
ss
Pushdowns - mini x12x2

Creepers - 8/8/8/8/8 (less, more, most, more, less)

Video

Commentary

Good day, had to get all the work done quickly since I was short on time after doing some shopping for crap beforehand.

Pec was really tender, and I wanted to bench but decided to let the pec chill. I think I slept weird on it, was only my right one, not left. Decided to do OHP as main movement, 135x8 is not too bad. It was really sloppy but I haven't done them much at all lately.

Close Grip Bench was fun, decided I'd go heavy against bands, again to just do some pressing without much pec activity. I have really been liking the bands for benching lately. Very good for tricep focused benching, like CG, CG incline, etc.

And did some back and delt and arm stuff because I'm still trying to get jacked.

Gonna hopefully hit my incline goal of 275 soon, then I might do a comp bench focused period soon after. Going on vacation next week, so I'll be detrained when I get back. Prob start benching stuff then. Try for incline PRs next week.

**NorthStrong** · 06-17-2018, 09:12 AM

Leg Day (yesterday)

Back Rehab

Donnie LBP
KB twist DL
Buttwalks
Psoas twist into band thing

SSB Squat

155x5x3

Block Pull

155x5x3

Video

Commentary

Zero pain. best day in months. Switched to SSB from FSQ, wanted a bit more of a back squat motion, and SSB caused to pain, I need to build my upper back drive a lot more too, after this rebuild I don't want to be doing a 2 part squat like I have always done basically.

Feeling super happy about training now. Having a few pain free days in a row is beautiful.

**NorthStrong** · 06-18-2018, 07:21 AM

BW 226.0 not bad after weekend

Push Day

Incline Bench

245x1
265x1
275x1 PR Goal hit

Assistance

DB Inclines - 50s x20/15/15
DB Incline Flye - 15s x12x3

Side Raise - 15s x10x3

DB Kickbacks - 15s x10x3
Band Skullcrusher - mini x20x2
Band Pushdown - mini x10x2
Creepers - micro mini x8/8/8 x2

Videos

Commentary

Great day, very happy I hit my incline goal, before leaving for France at the end of this week. Was really hoping to get it before getting detrained lol. Happy with weigh in, things are very slowly moving down, but are not really moving back up so that is very good.

Tried a new triceps exercise which I liked, gonna keep that in probably for a while.

**NorthStrong** · 06-19-2018, 06:23 AM

BW 225.3 good

Pull Day

Bent Rows

95x10
115x10
135x10
115x10
95x10

Rack Work...

Power Shrug - 275x10
Rack Pull - 315x10

Other Stuff

Shrug - 135x10x3
ss
Inverted Row - bw x10x3

Side Raise - 15s x10x2
ss
Rear Raise - 15s x10x2

Neck Ext - 30 x50x2
ss
Hammer Curl - 30s x20x2

Commentary

Good day. Happy weight is a bit back down. Got in some good work. Decided to be stupid and go kinda heavy on rack pulls / shrugs etc. Felt fine though.

**NorthStrong** · 06-20-2018, 04:24 PM

BW 225.1

Leg

Back Rehab

donnie lbp
kbtwist dl
buttwalk
kb sq/sldl
psoas band twist

SSB Squat

165x5x3

Block PUll

165x5x3

Assistance

DL Arches - 135x5

2 rounds of

1 hand KB Step Ups - 30lb x10/leg
KB Swings - 50 x10
AB Wheel - bw x10

Commentary

another great one

**NorthStrong** · 06-21-2018, 08:01 AM

BW 224.3

Upper Stuff

Bench

275x3

Speed Bench

135+mini x3 regular grip
135+mini x3 medium grip
135+mini x3 close grip

135x20 close

Assistance

Seal Rows - 50s x15/15/12
Seal Rear Delt - 15s x12x3
Side Raise - 15s x12x3
Fat Gripz Curl - bar x20x2
ss
Pushdown - mini x12x2

Commentary

Solid day. Decided to do some flat bench after so much incline lately. Groove was wickedly off but strength was not bad. Down about 13lb since last time I hit 275x3 I think.

Speed bench got tiring by the end of it. Happy with how it felt. Then stripped bands immediately after final set, and hit a CG amrap.

One more session tomorrow, then off to France.

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