NorthStrong's Training Log

[NorthStrong]

Hypertrophy Block - Cycle 2 Week 1 - Intensity DL/OHP

Deficit Deadlift

265x6
265x10

Press

100x6
100x10

Assistance

Deficit Row - 3x10x155
Pause Shrug - 3x10x155
BSS - 3x10xbw
Incline Flyes - 3x10x30s
FatGrip Curl - 3x10x55

Commentary

Alright day, really not a strong day though, but hit everything with no issue. Bit under-recovered right now. Deficit starting to hit me I think lol. Need to weigh myself, haven't in nearly a week.

[NorthStrong]

Hypertrophy Block - Cycle 2 Week 2 - Volume SQ/BP

Beltless Front Squat

200x8x5

Wide Grip Bench

185x8x5

Assistance

Step Ups - 3x12x45
Inverted Row - 3x12xbw
DB Curls 3x12x25s

Commentary

First real decent day in a few sessions, felt like I was actually lifting stuff that wasn't totally awful. Fixed my knee thing up a bit more I think. Bench felt crappy but I got all the reps pretty decently.

Hoping for a strong week three next week. Gotta start focusing harder on diet or I will never get to where I want to be BW wise.

[NorthStrong]

Hypertrophy Block - Cycle 2 Week 2 - Volume DL/BP

DOH Beltless SLDL

225x8x5

FUFGCGBP

170x8x3
170x16

Assistance

Deficit Row - 3x12x135
Incline Flyes - 3x12x20s
Pushdowns - 3x12xband

Commentary

Good day overall.

[NorthStrong]

Hypertrophy Block - Cycle 2 Week 2 - Heavy SQ/BP

High Bar Squat

280x6x2
280x10

Close Grip Bench


205x6x2
205x10

Assistance

Step Ups - 3x10x55
Chins - 15
Inverted Row - 2x12
DB Curls - 3x10x25s

Commentary

Low energy day from being up early with the pup. Other knee starting to hurt a bit now lol. Decent enough though I guess, next week going to be very hard, probably in excess of MRV. We'll see.

[NorthStrong]

Hypertrophy Block - Cycle 2 Week 2 - Heavy DL/OHP

Deficit Deadlift

280x6x2
280x10

Press

110x6x2
110x10

Assistance

Deficit Rows - 3x10x155
Incline Flyes - 3x10x25s
Tricep Tendon Work - 3x100 various

Commentary

Decent day, deadlifts felt pretty solid, working on a little bit new setup with them. Excited to actually not be hating my life every time I pull.

Not sure if I mentioned this previously or not, but I have a meet in mind now. King's County Open, same meet I did last year, in December. That's the next planned meet, so hopefully this will help kick my training up a notch.

Got video of all this week's training, going to download some kind of editing software and put it together.

[NorthStrong]

Hypertrophy Block - Cycle 2 Week 3 - Volume SQ/BP

Front Squat Beltless

215x8x6

Wide Grip Bench

195x8x6

Assistance

Step Ups - 1x12 x45lb
Inverted Row - 1x12
DB Curls - 1x12x25s

Commentary

Very hard workout today, definitely tested some mental limits. This is supposed to be my "MRV" week, and it definitely feels like it is. Wide grips were also very hard, but it's just easier to bench than it is to squat. Getting ready for some retarded soreness in quad and upper back tomorrow. Probably pecs too.

SLDL and FUFGCGBP.

[NorthStrong]

Hypertrophy Block - Cycle 2 Week 3 - Volume DL/BP

SLDL

245x8x6

FUFGCGBP

180x8x6

Assistance

Deficit Row - 3x12x135
Incline Flye - 3x12x20s
Tricep Rehab - 3x100

Commentary

Solid day.

[NorthStrong]

Hypertrophy Block - Cycle 2 Week 3 - Heavy SQ/BP

High Bar Squat

300x6x3
300x10

Close Grip Bench

215x6x3
215x10

Assistance

Chins - 20
Step Ups - 3x10x55
Inverted Row - 3x10
DB curls - 3x10x30s

Commentary

One more session of the hardest training week I've had in a long while...

Twisting soo much on squats, really need to fix that. Did one set low bar and it was astonishingly easier, and uncomfortable as hell since i haven't done it in a long time now.

Knees are going to be pretty happy about the deload...pecs too.

This MRV week may have actually been a bit too much, might have to lower by a few sets the next cycles, we'll see.

BW 217.9 today, lowest in a few months, and the cut is back on track. I think once I am at about 200 or so, and I can actually eat food again I will gain a lot of strength back, and once body is a lot healthier and in better condition as well...

[NorthStrong]

Hypertrophy Block - Cycle 2 Week 3 - Heavy DL/OHP

Deficit Deadlift

300x6x3
300x10

Press

115x6x3
115x10

Assistance

Deficit Rows - 3x10x155
Incline Flyes - 3x10x25s
Tricep Tendons - 3x100

Commentary

Solid day again, time for a deload week. Not sure if this was truly my MRV week, or if I could push the volumes any higher. Might try to add more next 6 week phase, which will be comprised of 2 ramping cycles, same as the one I just finished.

Might not be able to push the volumes much higher while I'm cutting, but once I can eat at maintenance or surplus again I think I could push things up by another set or so each week..

[NorthStrong]

Hypertrophy Block - Cycle 1 Meso 2 Deload

Front Squat

185x4x3

Wide Grip Bench

170x4x3

SLDL

205x4x3

FUFGCGBP

155x4x3

Assistance

Chins - 10
Step Ups - 1x6x45
Bent Row - 1x6x135
Flyes - 1x6x20s
Curls - 1x6x20s
Tricep Tendon Work - 100

Commentary

Combined today and tomorrows' workouts because I won't have time for tomorrows workout. All very easy stuff anyway.

Body feeling very good after this workout.

[NorthStrong]

Trained again on friday - very light stuff.

Back hurt a lot on the weekend.

[NorthStrong]

Hypertrophy Block - Cycle 2 Meso i - Volume Lower

Beltless Front Squat

190x8x3

Beltless SLDL

220x8x3

Assistance

Goodmorning 45x12x3
s/s
Step Ups 45x12x3

Plank bwx10x3
s/s
Band Row yellow x12x3

Commentary

Good day! First 100% pain free in the knees session of squatting in IDK how long. Not only was it tolerable, but was zero pain whatsoever. The deload probably helped, and my stance and focus is better on hip position etc. Very happy.

Back was hurting a lot yesterday but the SLDLs were OK today. Did a lot of mcgill big 3 at work and that seemed to help. Not sure how it went wrong in the first place though. Pretty sure it's partially from not doing ab work the previous 6 weeks...

Split is changed up slightly as well, back to an upper lower. The SQ/BP - DL/BP thing was alright, and I just wanted to try it but I think having 4 sessions that stress the low back hard is not great for me.

Volume pressing tomorrow less goooo.

[NorthStrong]

Hypertrophy Block - Cycle 2 Meso i - Volume Upper

Wide Grip Bench

170x8x3

Close Grip Bench

170x8x3

Press

95x8x3

Assistance

Pullups - 30
DB Flyes - 3x12x20s
Rear Delt Raise - 3x12x15s
Tricep Tendon Work - 3x100
Fat Gripz Curls - 3x12x45

Commentary

Good easy session, had to do some of the benching with my feet up because my back/oblique on the right side cramped up pretty hard and a foot down position was bugging it.

[NorthStrong]

Hypertrophy Block - Cycle 2 Meso i - Heavy Lower

High Bar Squat

270x6
270x18

Deadlifts

285x1 conv / 1 sumo x8 sets

Assistance

Bent Rows - 3x10x160
Mcgill Abs - 20s

Commentary

G'daayyy to ya.

Another nice no pain squat workout in, decided to nbap on the 2nd set and actually push hard and without fear of knee or hip, felt like myself again a bit.

Just started working on regular, low volume, low RPE deadlifts again instead of another high volume or hard DL session to avoid killing my spine again.

[NorthStrong]

Hypertrophy Block - Cycle 2 Meso i - Heavy Upper

Wide Grip Bench

185x6
185x13

Close Grip Bench

185x6
185x13

Assistance

Press - 115x9, 95x8x2
Chins - total 30
Incline Flyes - 3x10x20s
Fat Bar Curls - 3x10x55

pre-hab stuff

tricep tendon work - 3x80
s/s
Rotator cuff work - 3xcircuit

Cardio

Liss - 15 mins.

Commentary

Low energy day, but hit a BW pr of 214.9 today. Benching was alright.

Decided I will be doing Easterns in October, so that's the next meet for me. Starting to plan out the prep for it a bit now.

[NorthStrong]

Hypertrophy Block - Cycle 2 Meso i - Volume Lower

Front Squat Beltless

205x8x4

Stiff Leg DL beltless

235x8x2
235x16

Assistance

Bent Rows - 140x12x2
Step ups - 50x12x2

prehab

mcgill sit ups / side planks

Cardio

15 min incline treadmill LISS

Commentary

Really solid day. SLDL felt super strong so I just combined the last 2 sets into one. Front squats all easy enough too. Next week is MRV week, and it's gonna be a rough one.

[NorthStrong]

Hypertrophy Block - Cycle 2 Meso i - Volume Upper

Wide Grip Bench

185x8x4

Close Grip Bench

185x8x3

Assistance

Press - 95x8x3
Chins - 30+
DB Flyes - 3x12x20s
Fat Bar Curls - 3x12x55

rehab stuff

rotator band work
tricep tendon work

Commentary

Another good day today. Building a lot of momentum right now.

[NorthStrong]

Hypertrophy Block - Cycle 2 Meso i - Heavy Lower

High Bar Squat

290x6x2
290x10

Deadlift

305x1x10

Assistance

Bent Rows 160x10x2
Step Ups 60x10x2/leg
McGill abs

Cardio

15 min LISS treadmill

Commentary

Decent day, squat didnt feel as dialed in as last week though. Overall happy with it though.

[NorthStrong]

Hypertrophy Block - Cycle 2 Meso i - Heavy Upper

Wide Grip Bench

200x6x2
200x12

Close Grip Bench

200x6
200x10

Assistance

DB Bench 50s x20,18
Flyes 15s x10x2
Chins - 30 total
Fat Gripz Curls - 60x10x2

rehab stuff

Tricep tendon work - 2x100x10s

Commentary

Felt really sick to my stomach for some reason this workout, cut the volume a bit, avoided OHP and didn't do the cardio at the end. Decently happy with the benching though.

[NorthStrong]

Hypertrophy Block - Cycle 2 Meso i Week 3 - Volume Lower

Beltless Front Squat

225x8x4

Beltless SLDL

250x8x3

Assistance

Inverted Row - 2x12xbw
Step Up - 2x12xbw
McGill Abs - 12 ish stuff

Commentary

Low, low energy day today. Moved the weight decently but could not complete the planned volume. Got really nauseous after the squatting so had to lower the volume on the SLDL and just did BW stuff for assistance. Not a great day but not a bad one I guess.

[NorthStrong]

Hypertrophy Block - Cycle 2 Meso i Week 3 - Volume Upper

Wide Grip Bench

200x8x5

Close Grip Bench

200x8x1
185x8x2

Assistance

Press - 95x8x2
DB Flyes - 20x12x2
Fat Gripz Curls - 50x12x2

rehab stuff

Tricep Tendon - 100
Rotator work - 50

Commentary

another ok, but ultra low energy day...can't wait to drop the training volume and overall training frequency a little bit.

[NorthStrong]

Hypertrophy Block - Cycle 2 Meso i Week 3 - Heavy Lower

High Bar Squat

305x6x2
305x8

Deadlift

325x1x8

Assistance

Bent Row - 2x10x160
Goodmorning 2x10x95
Mcgill abs

Commentary

At the risk of sounding repetitive...another decent, but low energy day...dieting life. One more session, then it's a mini deload then transition block.

[NorthStrong]

Hypertrophy Block - Cycle 2 Meso i Week 3 - Heavy Upper

Wide Grip Bench

210x6x2
210x12

Close Grip

185x6
185x12

Assistance

Chins - 30
Press - 2x10x95
DB flyes - 2x10x25
Rear Delt - 2x10x15
Fat Grip Curl - 2x10x60

Tricep Tendon - 100x10s

Commentary

Actually had some energy today...pretty happy with it. mini deload and start of new training stuff next week.

[NorthStrong]

Deloady Week thing

High Bar Pause Squat

275x5

2ct Pause Wide Grip Bench

205x5

Beltless Block Pull

315x5

Spoto Close Grip Bench

205x5

Cardio

Walk the dog

Commentary

Decent day. Just getting a feel for the movements, and for what weights I'll be using in my next training block. All of these lifts suck for me, but the spoto CG I wasn't huge on, might change for another tricep dominant pressing variation.

High bar pauses are bruuutal for me, same with WG and block pulls. Putting work into these will definitely help my comp lifts.

Excited for some simpler training coming up, and for some strength gains, hopefully..

[NorthStrong]

Strength Block - Cycle 1 Week 1 - Lower

High Bar Pause Squat

245x5x3

Beltless Block Pull

275x5x2

Assistance

Bent Row - 2x8x135
Goodmorning - 2x8x95

Commentary

Good day, but all very easy stuff. Just easing into training a little bit after a deload. Life pretty crazy right now, moving houses and stuff right now. Hoping training will be good once I get used to the heavy weights a bit more.

[NorthStrong]

Strength Block - Cycle 1 Week 1 - Bench

Wide Grip 2ct Pause

185x5x5

Close Grips

185x5x3

Assistance

Chins - 30
Press - 2x8x95
Shrugs - 2x8x185
FG Curls - 2x8x65
Band Pushdown - 20 reps

Commentary

Really decent day. Worked out in the morning. Sucks, but I'm going to have to be doing AM workouts for the next while. Not sure if I will compete this fall or not, lot going on in life right now.

[NorthStrong]

more all over the place training

Deadlift

315x1x5

Block Pull

225x10x3

Bent Row

135x10, left shoulder was hurting.

[NorthStrong]

Bench

220x5

Wide Grips

160x10x5

Assistance

Triceps 5x10
Curls 3x8

[NorthStrong]

Deadlift

315x1x5

Block Pull

225x10x2
225x20

Bent Row

135x10x2
135x20

Shrugs

135x10x2
135x20

[NorthStrong]

Close Grip Bench

200x5

Press

95x10x2
95x15

Chins

bw x5x2
bw x9

Fat Bar Curls

45x10x2
45x20

Neck

30x10x2
30x20