NorthStrong's Training Log

[NorthStrong]

Quick conditioning workout to burn off some bloat

5 rounds of

KB Swing - 10
KB SQ - 10
KB RDL - 10
KB OHP - 5/arm
KB Row - 10/arm

all with 30lb KB.

[NorthStrong]

BW 215.7 **** bad weekend again lmao

Chiro appt

Cut Week 10 Day 1 - Push

Close Grip

210x12 not bad

OHP

100x10/8/8

bradford press

45x15x2

Assistance

DB Incline Flyes - 20s x15x3
Side Raise - 15s x15x3
Behind Head to Front Band extensions - mini x15x3

Commentary

Fun day, happy with how the CG went. Back is all good but went to chiro guy to just get on there as a client and see how things are. Seems pretty good, he opened up my upper back quite a bit which actually helped my shoulder positioning during the bench quite a bit.

[NorthStrong]

BW 213.6 better, again..

Week 10 Day 2 - Lower Body

Warmup

Buttwalks/Back Crawls
KB SLDL /SQ
Box Jumps - 2x5

HB BL Squat

205x10x3

RDL

205x10x2

Assistance

KB Swing - 2x20
ss
AB Wheel - 2x10

Jump Rope - 250 contacts

Commentary

Awesome day.

[NorthStrong]

BW 213.0

Week 10 Day 3 - Pull

Pullups

2x4
8x3

Assistance

DB Seal Row - 50s x10x4
DB Seal Rear Delt - 15 x15x2

Fat Gripz Shrugs - 135 x15x3

Barbell Curls - 45 x20x3
Hammer Curl - 25s x15x2

Neck
Extensions - 35 x50/25
Flexions - 10 x20/10
Sides - 10 x20/10

Jump Rope - 250 ish contacts.

Commentary

Solid day, pullups still sucked, but really enjoyed training.

[NorthStrong]

BW 212.8

Week 10 Day 4 Push

Close Grip Bench

230x8 (+5lb, 1 rep from last week)

OHP

130x6x3

Bradford Press
65x10x2

Assistance

DB Incline Flyes - 30s x10x3 (pr lol)
DB Side Raise - 20s x10x3
Pushdowns - mini x15x3

Commentary

This was done yesterday, happy that the CGBP is up a bit.

[NorthStrong]

BW 212.0 - PR!

Week 10 Day 5 Legs

Back Warmup

Buttwalks
Back Crawls
KB SQ/SLDL
KB Twist DL

Hi Bar Beltless Squat

215x10x3

RDL

215x10x2

Assistance

KB Swing - 50lb x20x2
ss
Ab Wheel - bw x10x2
ss
Jump Rope - 125x2

Commentary

Great day. Happy that things are still moving along well progress wise, and pain free. Feels good to be finally building up a bit of leg and back strength again. And a PR weigh in today. Which will probably be back up tomorrow. Oh well.

Big day of goose hunting tomorrow again. Hopefully don't get skunked this time.

[NorthStrong]

BW 211.9 (hit 211.7 on weekend)

Week 11 Day 1 (Sadly, on Wednesday..)

Close Grip Bench

215x2x5

Pullups

3x4
7x3

Assistance

OHP - 95 x6x3
ss
Inverted Row - bw x10x3

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

Barbell Curl - 45 x20x2
ss
Band Pushdown - mini x20x2

Commentary

Running low on time the last few days. Missed my pull session on the weekend unfortunately. Not a huge deal I guess.

Anyway, over the next few days I'll get in 3 more sessions, just upper/lower, so I am getting the same body part frequency as I would with ppl over 6 days.

Took it easy today because in 2 days I'll be benching again and want to be relatively fresh. Assistance was all fun.

[NorthStrong]

BW 210.5 PR

Week 11 Day 2 - Lower

Warmup

Donnie LBP
Buttwalks / Back Crawls
Goblet SQ / SLDL

High Bar Beltless SQ

225x8x3

RDL

225x8x2

Assistance

KB Swing - 50lb x20x2
ss
AB Wheel - bw x10x2
ss
Jump Rope - 100x2

Commentary

Wahoo, lol. Back to 225. Easy lifting still, thank God. Happy to hit a PR weigh in as well. Almost at the 210 barrier cracked, then once I'm 207, that will be 30lb down from April.

[NorthStrong]

BW Today - 213.5 (hit 209.2 during the non-logged period)

Push Day

Press

95x5
115x5
135x10 (happy with this)

95x10x2

Assistance

DB Inclines - 60s x10x2
Dips - bw x10x2
DB Incline Flyes - 20s x10x3

DB Side Raise - 20s x10x3
Pushdowns - 80x10x3
DB Lying Extensions - 10s x20x2 (just tendon work)

Commentary

Alright so I haven't posted in a minute but nothing has really happened. Did hit a good PR weigh in like I posted above. The garage gym was closed up a bit ago, so I just did some goofy home workouts, and now I am at my new job, and I'm training at the gym here in the morning. It's not half bad, and due to the time constraints on me for the next couple years (if all goes well) it is gonna have to do.

Bloated today from the past 3 days of thanksgiving dinners but made for a strong session. Should be posting consistently again, mostly for myself at this point obviously.

[HARRYBEAST]

I feel like I am talking to myself in my log too. I wish more people would get on here again

[NorthStrong]

I feel like I am talking to myself in my log too. I wish more people would get on here again

Yeah IG killed the logs for sure, but I don't want to be posting training all the time on IG lol.

[NorthStrong]

BW 210.3

Pull Day

Pullups

1x5
9x3

Assistance

DB Row - 75s x10x3
Pulldowns - 120x12x3

Shrugs - 225x8x3, 135x20

Side Raise - 15s x15x2, 12x1
ss
Rear Raise - 15s x15x2, 12x1

Face Pull - 70 x15x3

Hammer Curls - 40s x10x2
DB Curl - 20s x10x2

Commentary

Great session.

[muscle_g]

I read everyone’s log. Maybe I need to acknowledge myself more in here

[NorthStrong]

BW 212.3

5/3/1 Program - C1W1D1

Press

115x5x3

Assistance

DB inclines - 60s x12x3
ss
Pullups - 8/6/5 (+10 on lunch break, 11 after work)

DB Row - 75 10x3

DB Curl - 25 x12x5
ss
Pushdown - 80x12x3
ss
Face Pull - 80x12x3

Commentary

Starting a new program this week, just because I want to. Still hanging around the same BW I have been at for about 2 months now. It's cool that it's stable, but I want to bring it down further and get leaner since strength is really not the priority right now.

Had a good session though, just kind of a light day twice a week, and heavy days are the actual 5/3/1 days. Just want some kinda simple program to follow, while work continues to be bananas for the next (hopefully) couple of years.

I read everyone’s log. Maybe I need to acknowledge myself more in here

I've been slacking on logs lately, actually the only weeks I have ever missed logging in here. Other than that since 2013 haven't missed a session lol. Just super busy and on a new schedule at my new job.

[NorthStrong]

210.3

5/3/1 Program C1W1D2

High Bar Beltless Squat

225x5x3

RDL

185x8x5

Assistance

Lunge - 10/leg x3
ss
KB Swing - 53 x20x3
ss
Ab Wheel - bw x8x3

Commentary

Good session again. No pain at all.

[NorthStrong]

207.5

5/3/1 Program C1W1D3

Press

100x5
115x5
130x8

Pulldowns

100x20x2

Hammer Curl

25s x20x2

Commentary

Did all this before writing a big test today, after very little sleep last night. But passed the test, so I still have a job. Low energy morning though.

[NorthStrong]

210.2

5/3/1 Program C1W1D4

High Bar BL Squat

185x5
215x5
245x20

Pulls

Deads - up to 315x1
RDL - 225x5x3

Assistance

AB Wheel - bwx10x3
ss
Back Raise - 45x10x3
ss
box jump - 3x3

Commentary

Gonna be sore as ****. 245x20 is not bad for high bar no belt actually. Happy with it.

[NorthStrong]

217.2

5/3/1 Program C1W2D1

Press

125x5x3

Assistance

DB Inclines - 65 x12x3
ss
Pullups - 20 Total

DB Row - 80 x10x3

DB Curl - 25 x 13/12/12
ss
Pushdowns - 80 x13/12/12
ss
Face Pull - 80 x13/12/12

Commentary

Nice session here today. Super high weigh in from eating a ton at deer camp lol. The owner there makes the hugest meals which are good but the weight jump was definitely to be expected.

Anyway lifting was all good, and on to tomorrow.

[NorthStrong]

214.1

5/3/1 Program C1W2D2

High Bar Beltless Pause Squat

230x5x3

(supersetted with box jump)

RDL

200x8x5

Assistance

Lunge - bw x11/10/10 (per leg)
ss
Back Raise - 45 x11/10/10
ss
Ab Wheel - bw x9/8/8

Commentary

Another great session even though it was super low weights.

[NorthStrong]

213.9 still fat damn

Conditioning

Incline Treadmill

10min walk 3.0mph

7 Intervals - 7mph run x30 sec, 3mph 1.5min.

[NorthStrong]

213.2

5/3/1 C1W2D3

Press

110x3
125x3
140x8

Assistance

Dips - bw x10x5

DB Row - 85 x10x3

Pulldowns - 120x12x2

Hammer Curl - 30x10x5
ss
V-bar Pushdown - 100x10x5

Commentary

Solid day again.

[NorthStrong]

5/3/1 C1W2D4

High Bar Beltless Squat

195x3
225x3
255x20 PR

Backoffs

195x5x3

RDL

230x5x3
230x10

Ab Wheel

bw x 11/10/10

Commentary

Another awesome day. I'm really surprised that I am able to hit these kinds of reps for high bar no belt considering the sheer lack of serious squat training that I've had in the last 9 months basically. 255x20 high bar no belt ought to put me at least at 405 for a beltled comp style SQ. Which is encouraging lol.

Was gonna do RDLs as a 5x5 but got bored and wanted to get it over with. Starting to be half decent grip work too doing the multiple sets with a DoH grip. Hoping that the grip strength will continue to come back as the weeks go on, since it's been a while since I've done much hard grip stuff too (because no real DL in that same ~9mo time frame). Using straps on my DB rows so I can have fresh hands for the RDLs.

Anyway great day, some conditioning tomorrow, then back to pressing stuff on Monday.

[NorthStrong]

Conditioning

Incline Treadmill

10min walk 3.0mph

5 Intervals - 7mph run x30 sec, 3mph 1.5min.

5 min walk 3.0mph

[NorthStrong]

5/3/1 C1W3D1

Press

130x5x3

Assistance

DB inclines - 70s x12/12/10
ss
Pullups - 21 total

DB Row - 85s x10x3

DB Curl - 25 x13/13/12
ss
Pushdown - 80 x13/13/12
ss
Face Pull - 80 x13/13/12

Commentary

Really solid day, though the sets across for this "light day" might be tough but it was not a problem, so that was good. All the reps were fairly smooth and easy. DB Inclines went a bit better than I was expecting them to as well.

[NorthStrong]

212.5

5/3/1 C1W3D2

High Bar Pause Squat

245x5x3

RDL

215x8x3

Assistance

Lunge - bw x11/11/10 (/leg)
ss
Back Raise - 45 x11/11/10
ss
Ab Wheel - 9/9/8

Commentary

Pretty low energy day, but everything still moved well. Happy with how it went even for an off day. After stringing many good feeling days in a row, I'm pretty confident that this current program design is doing a good job of not killing me while advancing the weights as well.

[NorthStrong]

212.5

Conditioning

10 min walk warmup - 3mph 10 incline
7 sprints - 7mph x30, walk 3mph x90sec 10 incline
3 min walk - 3mph 10 incline

[NorthStrong]

5/3/1 C1W3D3

Press

115x5
130x3
145x6 meh

Assistance

FSL Press - 115 x5x5
ss
DB Rows - 90s x10x5

Hammer Curls - 30s x11x1, 10x4
ss
V-bar Pushdowns - 100 x11x1, 10x4

Commentary

Kinda tired heading into today, didn't sleep quite enough last night, still did alright in the scheme of things. Switched to backoff presses for the extra push volume on this day, I went to do dips but got weird pain in the proximal end of my right biceps tendon. So I just stopped, that pain has kinda popped in and out the last few weeks of trying to do dips. No big deal though, more pressing is probably more useful for increasing my press which is the priority of training it as the primary upper body lift right now anyway.

One more day of lifting til re-set TMs and on to another cycle. Really having fun with this training right now.

[NorthStrong]

5/3/1 C1W3D4

High Bar Beltless Squat

215x5
245x3
270x20 (!)

215x5x3

RDL

245x5x3

Assistance

AB Wheel - bw x10x1

Commentary

Holy crap, awesome day. I was dreaming about getting 20, but figured I'd get maybe 10-15, which would have been really good as well. Anyway managed 20 so I'm stoked about it. I only did 3 sets of backoff squat because I was pretty wrecked, and kinda was running short on time for RDLs and my grip was pretty fried by the third set (sadly). I typically plan on 3-5 sets for this day on the RDLs anyway so no big deal.

Was running short on time still for the ab wheel so I just did one set.

Awesome end to a great first cycle, really loving training again right now.

[NorthStrong]

Weekend Work

20 min cardio, 10 min plus 30 min of yoga basically hip stretching stuff.

[NorthStrong]

Filler post, so new cycle starts on a new page in the log.