NorthStrong's Training Log

[NorthStrong]

531 C2W2 Squats

Agile 8
Knee to Box Jump 6x2
Squat 205x3, 220x3, 235x3, 250x3, 265x5 (PR)
Deficit Deadlifts 3x5 - 215
Planks 5x30sec - 45lbs
Back Raise 3x12 - 45lbs

Good workout. Switched from weighted jumps as they were hurting my knees last week. Squats felt really good considering how I felt. Was happy with a PR, that's 9/9 workouts that I have hit a PR on. Looking to keep up this streak a bit longer. Can't win them all so it will eventually stop though. Deficits were really fast, and the rest of the assistance did it's job of working the abs and posterior chain.

What I noticed is that on my squats, when I end up with a hard rep that I am able to not totally fold over, and can stay a bit more upright and just grind through it slowly whilst staying in position. Same thing happened when I hit 315 a few weeks ago. Still proud of that squat. Bench tomorrow.

[NorthStrong]

531 C2W2 Bench

Was unable to make it to the gym last night because as I was driving along, I got t-boned by a car who stopped at their stop sign then proceeded to smash into me. Ended up going to frisbee, but my mom had the other car out too late for me to be able to get to the gym. The car was actually for my uncle who is moving to Canada in a few weeks, but I was just allowed to drive it. Anyway, that's done.

So I went today!

Diesel Crew Shoulder Warm Up
Clapping Pushups 6x2
Bench 140x3, 150x3, 160x3, 170x3, 180x7 (PR)
DB Bench 5x10 - 50s
Pullups 60 total
Face Pulls 5x10 - 50
s/s
Triceps Pushdown 5x10 - 50

Workout was done in a different order actually, warmed up, then did clapping pushups, bench, then did the pushdowns and facepulls, then db bench and did all my pullups at home.

Anyway it was a good workout. Managed to hit a PR, 180x7. That's my 10th workout in a row I have hit a rep PR on. Proud of that. I would have actually hit 180x8 but the spotters fingers touched it (training partner wasn't there) so I can't count it.

[izzygrant]

nice work on the 10 PR days. solid consistency and you're obviously doing what you need to do to recover.

[NorthStrong]

nice work on the 10 PR days. solid consistency and you're obviously doing what you need to do to recover.

Perks of being 19 haha. Thanks for stopping by! I ride my bike to work every morning which I think helps with the leg soreness quite a bit too.

[NorthStrong]

531 C2W2 Deadlifts

Agile 8
Knee to Broad jumps 3x2
Deadlift 235x3, 250x3, 270x3, 285x3, 300x7
Front Squat 3x5 - 165
Decline sit ups 3x10 - 10lbs behind head
s/s
DB RDLs 3x10 - 60s

well, my reign of terror on the weights ended today. Was trying to break a preious PR of 9, but the day I pulled the 300x9 that was the only set I worked up to, with no amount of actual work prior to it. Still though, today doesn't count as a PR. Oh well. Everything else felt cool and fun.

Took out Power Cleans, too exhausting prior to 5 sets of deadlifting.

Press tomorrow.

[NorthStrong]

531 C2W2 Press

Diesel Crew Shoulder Warm Up
Press 95x3, 100x3, 110x3, 115x3, 120x8 (PR)
Incline 3x5 - 135, 1x10 - 115
Db Rows 3x10 - 75
Hammer Strength Iso-Row (?) 1x8 - 3 plates, 1x20 - 2 plates
Rear Delt Flyes 3x15 - 15
s/s
DB Curls 3x12 - 20s

Overall today was good. Wasn't sure if I was going to be able to break my previous PR of 7 at 120, but I did, the 8th rep literally took about 10 seconds, big ass grind. Inclines went well, felt strong, and the rest of assistance was good. Felt like doing the row machine thing since it feels good and why not, hits the back well.

Back on the PR train!

[NorthStrong]

30 Hill Sprints.

Watching CAPO meet now just ****ting myself.

[NorthStrong]

531 C2W3 Squats

Was actually nervous going into this one for some reason, weird.

Agile 8
Knee to Vertical Jump 3x2
Squat 2220x5, 235x4, 250x3, 265x2, 280x5 (PR)
Deficit Deadlifts 3x3 - 235
Crunch Machine thing 3x10
Back Raise 3x10 - 45

Woohoo. Another PR. 5 was the goal for today, and hitting that means I have gained 10lbs on my squat, and that my training max is still 90% of real max. Probably could even have hit a 6th but I did what I wanted to so I was happy. Pulls were fast as hell, happy about them. Didn't bring ab wheel, didn't have training partner so I couldn't do something cool for abs so I did something less cool.

PR city so far. Bench tomorrow.

[izzygrant]

nice work. i'm sad you've dropped cleans though. everyone should clean.

[NorthStrong]

nice work. i'm sad you've dropped cleans though. everyone should clean.

I clean! My room? Haha! I'm a jerk too if that helps.

531 C2W3 Press

Press 100x5, 110x4, 115x3, 120x2, 130x4 (PR)
Incline 3x3 - 145
Hammer Strength Iso-Rows 5x10 - 2 plates and a ten
Rear Flyes 3x15 - 10s
s/s
DB Curls 3x10 - 20s

Played 1 hour of ultimate frisbee prior to. ****stomped the other team and I got an award, heh.

Well today was supposed to be bench day, but the pad was gone off the bench, getting re-done. Should be back tomorrow. Was pissed I couldn't bench, so I figured the best thing to do was just press instead. I was really hoping to hit 5, but I was quite tired by the time I got to the gym and that 5th rep just wasn't there. Oh well, still a PR!

Benching on Friday for this week, the day I normally press. Can't believe I am already this far in the program, feels like I should be on week 2 cycle 1!

Also I was talking to one of the PLers at my gym, just to be friendly and try to get to know them a bit since I'm sure they have lots of knowledge to offer, and I asked him how his meet went, he said it went well, and at a BW of 242 he hit a 501 raw bench! Missed on 520 which he said was 20 off from the WR for that weight class. True or not that's a ****ing STRONG raw bench. Was blown away.

Off day tomorrow, getting my braces off as well, wahoo!

[NorthStrong]

531 C2W3 Deadlifts

Agile 8
Knee to Broad Jump 4x1
Deadlift 245x5, 265x4, 280x3, 295x2, 315x4 (PR)
Front Squat 3x3 - 185
Weighted Planks 2x30 @ 45, 1x40 @ 70
s/s
DB RDLs 3x10 - 65s

Then I spent about 15 minutes working on trying to get a muscle up done. I got stupidly close a few times, gonna get one tomorrow when I am more rested / not exhausted from pulls. Never been so close to something without actually doing it before, pissing me off! Working on them during my deload next week too. So, the PRs continue...feelsgoodman. Benching tomorrow.

Pulls felt pretty good, form apparently didn't break down even though the bar was moving slow, or slow for me lol, my lifts are usually decently fast by nature of submaximal training. Recovery seems to be fine, so I will continue on with this high-volume model for a few more cycles. Feeling stronk.

[psychodiver9]

Nice job on the pull pr. Muscle up would be impressive. Good luck. But if you can do one youre probably too skinny

[samsont]

Nice job on the pull pr. Muscle up would be impressive. Good luck. But if you can do one youre probably too skinny

booooooo. boooo i despise that!. I can do pull ups now and weighted dips, one of my non PL goals is to be able to do a muscleup.. and i'll never be skinny LOL. I'll do it one day, I'll probably have to get a lot more jacked doe.


training still looking good north. keep it up.

[NorthStrong]

Nice job on the pull pr. Muscle up would be impressive. Good luck. But if you can do one youre probably too skinny

What if I told you the reason I can't do one is because I'm too fat! Haha.

booooooo. boooo i despise that!. I can do pull ups now and weighted dips, one of my non PL goals is to be able to do a muscleup.. and i'll never be skinny LOL. I'll do it one day, I'll probably have to get a lot more jacked doe.


training still looking good north. keep it up.

Born to be fat crew checking in. It's a technique thing mostly. Also, I don't like the guy but I wouldn't call Kali Muscle skinny, and he is able to bust out several of them.

today's training...

531 C2W3 Bench

Diesel Crew Shoulder Warm Up
Clapping Pushups 4x1
Bench 150x5, 160x4, 170x3 180x2, 190x2.
DB Bench 3x10 - 30s
Pullups - 20

One of the worst sessions in a long time really. I usually bench on Tuesday and press on Friday because I have more energy earlier in the week, so that is part of today's awfulness. Had a previous PR of 2 to beat, and I was hoping to hit 5 but it wasn't in the cards today. Neither of my training partners / friends were there so I had to get a spot from a random dude too. Was so so close to hitting 3 but just lost all tightness and fell apart. Skipped a lot of the non-important assistance because I was pressed for time, and was pissed off.

Deload week next week, kinda looking forward to it. Overall it has been a good couple of cycles so far though. I am going to look into incorporating some different assistance and different protocols on the main lift next cycle, using things such as joker sets, and paused benching on a different day.

Will write my plan out in a bit more detail next week after I'm done my deload. Off to the drive in movies now though. Sprinting tomorrow.

[NorthStrong]

531 C2 Deload

Squat 3x5 - 155
Deficit Deadlift 3x3 - 135
15 mins working on muscle ups.

Easy session today, felt good to take a bit of a break. My friend was at the gym and I helped him out with his form and stuff. He's made great progress since I last saw him squat and pull!

[NorthStrong]

531 C2 Deload

Bench 3x5 - 95lbs
DB Bench 3x10 - 30s
DB Curls 2x10 - 25s

did a muscle up!

Kinda hurt the shoulder (previously dislocated in a major way) but it was cool.

Other than that this is a ****ing boring post that I hope no one reads because deloads are the least fun training ever. However, I don't have a problem backing off every 7th week, especially if it will keep my joints healthy.

[psychodiver9]

booooooo. boooo i despise that!. I can do pull ups now and weighted dips, one of my non PL goals is to be able to do a muscleup.. and i'll never be skinny LOL. I'll do it one day, I'll probably have to get a lot more jacked doe.


training still looking good north. keep it up.

Lol just messing around. Being able to do a bw pullup was a huge accomplishment when i first started.

+1 on hating deloads

[NorthStrong]

531 C2 Deload Deadlifts

Deadlift 3x5 - 175 (tandem with training partner on last set)
Front squat 3x3 - 95
Ham Curls 3x10 - 70

I take this deload **** seriously. LOL.

Getting really close to that time when I move to my university city / gym. Woohoo. My best friend is moving tomorrow, can't wait to see him at Christmas, then Summer, and the progress he's made. We're doing the program together, so it will be interesting. Going to miss lifting with him though, but I will be training with a good friend of mine in the new city I move to, so it's all good.

One more deload workout before I get back to SFW.

[NorthStrong]

531 C2 Deload Press

DB Press 3x5 - 35lb
DB Row 3x5 - 35lb

Done at home because I didn't have time for the gym tonight. Oh well. I accomplished the goal of doing not much and allowing my body to recover a bit this week. Need to roll my upper back out though...it's unreal tight. Like hurts to poke it.

Back to SFW next 2 cycles at the new gym (after next week). Looking forward to it, as I have been destroying PRs the majority of my training so far, and plan on carrying on in the same fashion.

Here's the changes you will see in my programming.

Higher volume on Press day assistance work (treated like a BB day)
Better Periodization on secondary lifts.
A new secondary lift (Barbell rows)
A bit more volume on assistance all around, since I want to get strong everywhere, and I might as well do high volume stuff when I am still young and can grow pretty damn easily.
Inclusion of more regular conditioning work
Inclusion of more linear speed work in the form of sprinting

That's the main stuff. You'll see the changes as I continue to post on here anyhow. Cycle 3 starts (squats) Monday. Can't wait.

[NorthStrong]

531 C3W1 Squats

Agile 8 ish thing, did the Limber 11 earlier
Seated to vertical Jump 5x3
Squat 200x5, 215x5, 230x5, 245x5, 260x12 ((MASSIVE) PR)
Deficit Deadlifts 3x8 - 205
Leg Raises 3x10
s/s
Back Raises 3x10
Farmers Walks 3xdown/back/down/back - 40lbs

Holy **** tonight was crazy. Old PR at 260 was 3. So I quadrupled that. Woohoo. Was so goddamn tired after the squats I had hardly any energy left for the assistance. I was inspired to start just going HAM on the main lifts after reading this article: http://articles.elitefts.com/trainin...to-the-basics/

Didn't use any weight for the ab / p-chain stuff since I was pooped.

Day 1 on cycle 3 after the first deload, and I'm back on the PR train. Choo-choo.

I have so much momentum in my training right now it is ridiculous. I feel like I am doing so well because I stopped thinking so much about my ****ing programming and starting just carrying it out and doing things that strong people do.

[NorthStrong]

531 C3W1 Bench

Diesel Crew Shoulder Warm Up
Clapping Pushups 5x3
Bench 135x5, 145x5, 155x5, 165x5, 175x7-8 (can't remember so going with 7) PR
Incline 3x8 - 120, 1x8 - 95
Chins - 75 total
Face Pulls 5x15-20 (band)
JM Press 3x10 - 70

10 Hill Sprints

Well today was another PR day. Go figure. Not as many reps as I wanted though, was quite tired going into this session. Oh well though. Felt weak on everything really after the benching. And even during the benching. Just had a hard time keeping tight which was lame.

My legs have never been sorerest than they are currently. Hurts a stupid amount currently. Then I did 10 hill sprints for conditioning / try to help me feel like I can use my legs still.

[NorthStrong]

531 C3W1 Deadlifts

Agile 8 / Limber 11
Broad Jump 5x3 (bounds)
Deadlft 220x5, 240x5, 255x5, 270x5, 290x7 PR
Front squat 3x8 - 155
Weighted Planks 3x30 sec - 45lbs
s/s
Back Raise 3x10 - 45lbs

Well, another PR session. The 5 sets of deadlifts are killing me though. Really need to program them lower for the next time I start it up, I am only doing the rest of this cycle, and 1 more cycle after that (5 weeks total) with this 5 set model.

Front squats felt good. Watched 2 guys squat 315x20 / 21 respectively. ****in treating my 1RM (just below 1RM) like a bish. Lol.

The pulls didn't feel all that great to be honest, but I just did what I needed to do to hit another PR. Press tomorrow.

Kali Muscle is a poop head but I bought 40 packets of Top Ramen noodles...for $10.

Legs still feel like **** from Monday.

[dfloyd02]

Nice work man! Seems like you have been killing the PRs! Keep it up!

[NorthStrong]

Nice work man! Seems like you have been killing the PRs! Keep it up!

Thanks for stoppin by brother, and yeah as of last night's pulling session I have hit PRs in 17/19 last workouts, not including deloads. Hoping to hit another today, it'll be a hard one though. Need to Press 120x9 to hit the PR. We'll see!

[NorthStrong]

531 C3W1 Press

Press 90x5, 100x5, 105x5, 110x5, 120x10 PR
Dips 5x10
Lat Pulldown 5x10 - 120
Hammer Strength Iso-Row - 2 plates
Tricep Pushdown 4x12, 1x20 - 40
s/s
Cable Curls 4x10, 1x20 - 50

Well then. Another PR today, making it 18/20 last sessions. Really didn't think I'd even be able to hit this 120x10, (needed 9 to hit the PR) seeing as the 120x8 I hit last cycle was SO HARD, literally the 8th rep of that set was the hardest I've ever done.

My overhead press day is pretty much a dedicated bodybuilding day now too, as you can see. I figure since I have ****ty arms I should do a lot of volume on it, and the dips hit my triceps harder than anything else too. And I like doing a lot of back volume too.

Anyway that was today. Moving tomorrow to a new city for university, to a new (awesome) gym. Since I am doing this tomorrow, I won't be able to do hill sprints, whatever.

Took some pictures today, was fairly happy with how I looked in them, better than I thought I did. I like to take some every few months or so and record my BW and numbers on the big lifts next to them because I'm not going to lie about it; I want to look good as well as be strong an explosive.

Hope you all have a great weekend!

[psychodiver9]

Brb progress pics not loading

[izzygrant]

nice work, keep it up. good luck with the move; it sucks but it'll be worth it for an awesome gym. that will be enough conditioning, no hill sprints necessary.

[NorthStrong]

Brb progress pics not loading

Haha I usually don't, I might with these though. Will post in here as well.

They're all in my progress pictures thing of my profile now, will upload them in a new post in a sec.

nice work, keep it up. good luck with the move; it sucks but it'll be worth it for an awesome gym. that will be enough conditioning, no hill sprints necessary.

Thanks Izzy, been very happy with how training has been going. I can't complain. What do you have against hill sprints for a fat boy like me! Haha. }

[NorthStrong]

These first 2 were at 1 month into lifting. 195lbs.





These were from yesterday, 9 months into lifting









Nohomo.

[Filmbuff81]

Awesome progress in here.

And nobody wants to be strong and fat....well most people.

I'll sacrifice a couple pounds on my lifts to look good nekked haha.