Getting it on with Hunttarded: Training Journal.

[Hunttarded]

I'm a 19 year old funemployed university student.

Always trained with a strength-oriented program, since day one - Feb. 14th, 2013 at 120lbs. Was fortunate enough to jump right into SS instead of toying around with bodypart splits. After a while bodybuilder ADD caught up with me so I ran ICF. Followed novice LP with Madcow's, which got my deadlift numbers up there, but the squat and presses were a little more stubborn. After reading PPST3 I have an idea why, so I'll be giving TM a go as a 4-day split. This is subject to change as time goes on. Last bulk ended about June 2014 (~180lbs) and since about November I've been adding calories.

Long-term goals in mind at the moment are 5/4/3 for singles, but I'll be taking it week by week and am more interested in hitting my weekly PRs. Chose the split because it lets me put more emphasis on upper body; as you'll see my presses are lagging but I'm also confident with this routine so figured I'd give it a go.

I've never competed but let's see where I end up.

Cheers.

And credit to Lexira for kicking me to get this started, it's probably an investment in regards to achieving my goals.

[Hunttarded]

29/12/2014

W2D1 UV. 300C + 32 E

Bench: 14x45; 5x95; 5x135; 3x165; 5x5x180.
OHP: 12x45; 4x75; 3x8x100
2' P. Bench: 3x8x135
Dips: 3x12xBW
DB Curls: 12, 8

Still getting a feel for this program and its volume. Nothing too challenging today. Started light with OHP because I've never done it after bench and I decided for 3x8 to accumulate volume instead of 5x5. Will see when ID comes how this volume treats me. Explosiveness on bench was fine.

30/12/2014

W2D2 LV. 380C + 40E

Squats: 2x12x45; 5x135; 3x185; 2x225; 5x5x280
2' P. Squats: 3x6x225
Rows: 3x8x135
Planks: 40lbs @ 150s

Bold means belted. Was pretty gassed after 5x5, been a long time since I've done squats with so much volume (Madcow is 1x5). This will probably need adjustment as time goes on. Pause Squats were okay, I'd like to be more explosive out of the hole. Kept bar placement very high to keep torso more upright. Rows just for some pulling volume, weren't really challenging. Again, figured I'd start light with all the extra crap.

[Lexira]

In and subbed! would drop by every now and then to see how things going for you bro and Good luck with TM!.

What are your current macros?

[Hunttarded]

In and subbed! would drop by every now and then to see how things going for you bro and Good luck with TM!.

What are your current macros?

Appreciate it bro. Currently eating ~2.8K with +100 increases weekly until weight comes on about 0.5lbs/week, then I'll be adding 20 calories weekly just to be able to cut on more calories in the future. Macros are 200-250 protein, 65 fat, rest carbs. Use a lot of meat and eggs in the crap I cook so it adds up pretty quick, plus the trace amounts from the carbs and crap.

[Hunttarded]

1/1/2015

W2D3 UI. 300C + 40E

Bench: 15x45; 10x95; 5x135; 3x185; 1x225; 4, 3x205.
OHP: 12x45; 5x75; 3x100; 1x120; 0x135; 3x5x120.
Dips: 8x40; 8x30; 8x30.
Curls: 2x10x70 and some DB stuff.
Lateral Raises: 2x15x10

Good day given the lack of sleep the past two days. Happy with the 225 single but not happy that I missed the 205 5RM. I need to remember to keep tight throughout the set and drive with my heels. Second set was easy, maintained tightness and pressed the 3 easier than I would've expected. I'm just going to run triples out for bench.

OHP was good as well. Tried too narrow of a grip for the single (index and middle on smooth) and couldn't even get it off my chest without some awkward shoulder (left) tension so I just racked it. Also didn't keep my ass tight. OHP 3x5 was very easy. Will probably just keep doing 3x5 on UI for OHP.

I need to work on keeping my ass tight.

[Quadsbrahh]

In on 1st page of legendary thread. Dom, also known as "Domsicles", will dominate the powerlifting scene in the future if he keeps up his good work and gets some of dat dere. Das it mane. <3

[Hunttarded]

2/1/2015

W2D4 LI. 320C + 48E

Squats: 15x45; 8x135; 3x185; 2x225; 1x275; 405 @ 10s; 315x5.
Deadlift: 5x135; 5x225; 2x315; 1x365; 5x390.
Pendlays: 3x5x155.
T-bars: 3x10x170.
Chins: 10, 8, 6.
Planks: 45 @ 150s.

Squats were good. Don't like IDs as much as VDs because it's harder to get your heart rate up there, especially on UI. 5RM went well, it wasn't really agonizing but still getting used to Oly shoes. Also need to stop squatting against a wall because I focus on my shadow which I won't have the luxury of if I ever compete. Next week I'll be doing 2x3 for these because 320x5 was a sticking point of mine for a very long time so I'm just going to lower the reps to keep adding weight.

Pulls were good. Tried to be quick off the floor. 390x5 was good, last rep went a little slow and I felt my back loosen a bit so I'm going to work on that. Kept arms straight to limit ROM, index on center smooth.

Pendlays and BB rows in general I'm not really a fan of. I can't really get a good MMC with a DOH grip. T-bars I've always responded very well to in terms of growth and MMC so I threw those in there. Chins were just BW and to blow some time. Pull-ups would probably be more appropriate so I'll do those next week.

[Hunttarded]

5/1/2015

W3D1 UV. 420C + 40E

Bench: 15x45; 8x95; 5x135; 3x165; 5x5x185.
OHP: 12x45; 5x75; 3x8x105.
2' Pause Bench: 3x8x140.
Dips: 2x12xBW+10; 12xBW.
DB Curls 12, 12, 8

Good session today. Took a little trial and error to get into the groove for the bench, but I ended up using a Sharpie on the floor when I found out the sweetspot for the bench. Going to need to invest in some microplates for +2.5 increments just to keep progression going longer. Presses were good. Pause bench was much better than last week and the reps were much quicker. Dips I threw 10lbs on just to get some extra tonnage over last week, but my tris and chest were fried by the third set so I dropped it and just did BW. And obviously curls because I gotta go to class of course. Happy with today.

[Hunttarded]

6/1/2015.

W3D2 LV. 48E + 440C. Going to be dropping or atleast lowering these because I get f*ck all out of it.

Squats: 15x45; 12x45; 5x135; 3x185; 2x225; 5x5x285.
2' Pause Squats: 5x225.
Rows: 10, 10, 8, 7x135.
RD Flies: 2x20x5.
Abs: BW@150s.
Chins: 3x10

Not even going to sugarcoat it, today was sh*t. I started off with a sloppy first set of 285 on the side of the rack I never squat with, with hooks I never use, and that set the mood for the entire workout. By the end of the 5x5 I was 50 minutes in and ready to fall asleep. Did my first set of pause squats, form was all over the place so I just moved on to do some prehab crap. Should've felt fresh today so I'm assuming there's too much volume with 5x5 and then 3x5-8 pause squats, probably going to omit the pause squats altogether. Tried again to do the Pendlays like I see others do but I can't row unless I get the slack out of the bar so I just did it my way. Then I just did flies and BW abwork because I wasn't in the mood to do anymore demanding sh*t.

I got what I wanted to done today but form was subpar and I feel like crap. 11 hours of f*cking sleep and I feel like sh*t, f*ck this gay earth. Will see how LI goes on Friday before messing around with LV.

Anyways, can't let it demotivate me. I'll figure it out.

[Lexira]

Sometimes less is more man, If this happened to you again, try and start taking note of what you are doing before the start of training and see if its the warmup routine or perhaps you need an extended warmup to make you focus.

Can relate to what happened to you though and it sucks but you got everything you went in for at the end so I guess it is not all bad.

[Hunttarded]

Sometimes less is more man, If this happened to you again, try and start taking note of what you are doing before the start of training and see if its the warmup routine or perhaps you need an extended warmup to make you focus.

Can relate to what happened to you though and it sucks but you got everything you went in for at the end so I guess it is not all bad.

Re: the squats, yeah I think I need to get my heart rate going before I hit the working sets. Happened again today; hit the numbers I want (kinda) but head just wasn't there. Dunno what it is. You're 100% right, it sure as hell f*cking blows.

----

8/1/2015.

W3D3 UI. 24E + 280C

Bench: 20x45; 15x45; 10x95; 5x135; 3x185; 0x230; 3x205; 3x2x210.
OHP: 12x45; 5x75; 3x100; 3x5x125.
Dips: 8x40; 8x40; 8x30.
Curls: 2x12x75; 2x12xDB.
Lat. Raises: 2x15x10.

Head wasn't there. Didn't get as much sleep as usual but I hate making excuses so f*ck that. I should've had 2x3x210 today, instead I get 3 doubles. I went into that 1x1x230 attempt while my head wasn't straight, again there goes the mood. Then I load the bar and hit a triple, accidentally loaded 205 instead of 210. Load it up right, get a double so I just did 3 sets of doubles. OHP was good...kept my ass tight so that's great.

The other stuff I don't care really, it was whatever.

[Hunttarded]

9/1/2015.

W3D4 LI. 480C + 48E

Squats: 2x12x45 FS; 10xOHS; 8x135; 3x185; 3x225; 1x275; 405 @ 10s; 3x325; 3x315.
DL: 10x135 3/4"; 5x135; 3x225; 2x315; 1x365; 3x395.
Pendlays: 3x5x160.
FS: 5x115, 135, 135.
Chins: 12, 9, 7.

Good day today. Did some FS and OHS between ramping weights just to keep HR up and form. Problem with 2x/week squatting frequency for me is maintaining form, so I'll probably do some light squats EOD or whatever to keep it in my head. Deads were good, pulled with Oly shoes the first set just to try. The 395 I went in hoping for a 5RM but after the 3rd rep I felt iffy about going for it and I didn't want to do a fourth then fail the fifth so I just left it. Liked the FS movement so much that I threw them in, still getting a feel for it.

[Hunttarded]

12/1/2015.

W3D1 UV. 40E + 380C

2x12 FS to warm-up.

Bench: 15x45; 10x95; 5x135; 3x165; 5-6x5x190.
OHP: 12x45; 4x75; 8x110; 8x110; 8x105.
2' P. Bench: 8x145; 7x145; 8x135.
Dips: 3x8x10.
DB Curls 2x12.

Good session today for 5 hours of sleep. Head wasn't all the way there but I hit my numbers. I drank way too much last night and then this morning there were some quad cramps during OHP. So some electrolyte thing must've been off because I was a little dizzy...that's also why I miscounted bench. I'm 99% sure I did 6 sets. Going to need to invest in some microplates or change OHP to biweekly progression or something because it's tolling esp. in the 8 rep range. Pause bench was slow, chest and tris were already fried. Didn't want to grind out a rep so I racked after 7th of the second set. Then dips and curls. Volume may be a little high for me but we'll see on VI.

[Hunttarded]

13/1/2015.

W4D2 LV. 56E + 440C

Squats: FS and OHS; 12x45; 5x135; 3x185; 3x225; 1x250; 5x5x290.
2' Front Squat: 3x5x135.
Chins: 9x25; 7x20; 9xBW.
RD Flies: 2x12x10.
Planks: 2x 90s @ BW.

Great session today. Was reading some of PPST3 over again and I noticed I was putting too much effort on the extra sh*t, so I cut back on it. The 5x5 was good, ample rest (~5 minutes) and some FS with an empty bar just to practice stretch reflex and form etc. in between sets. Front squats were good. Figure I may do them 3x5 today and 3x3 on LI but I'll see. Hardest part is the grip. Don't feel dead after today, which is new to me...after you run ICF you get into the mentality that every session needs to leave you crippled for the rest of the day, and I need to get that out of my head.

[Hunttarded]

16/1/2015.

W4D3 UI. 520C + 48E

WU: 2x12 FS
Bench: 15x45; 10x95; 5x135; 3x155; 3x185; 3x2x215.
OHP: 12x45; 5x75; 3x100; 5, 5, 3x130.
Dips: 7x50; 8x40; 8x40.
Curls: 2x12x80; 2x12xDB.
Lat. Raises: 15, 18x10.

Had to postpone this workout, had the worst stomach bug these last two days. Wednesday I figure about 400 calories because I couldn't keep anything down, yesterday I just ate crap to compensate and got 3.6K in which isn't bad. Didn't use a belt for the bench doubles. Presses were good except the third rep of the third set which locked out awkward so I racked it. Going to stop being so greedy with dips, maybe +2.5/5 per week. Happy with today given the circumstances. Probably going to hit about 3.2K today or so just to help tomorrow out.

[Hunttarded]

17/1/2015.

W4D4 LI. 600C + 56E

Squats: 2x10 FS; 1x6 OHS; 8x135; 5x185; 3x225; 1x255; 2x295; 405@10s; 3x330; 3x320.
DL: 10x135 3/4"; 5x135; 5x225; 2x315; 1x365; 3x400.
Rows: 3x10x135.
Front Squats: 2x8x140.
Chins: 3x8xBW.

Squats weren't bad. Last rep of each triple was a grinder. Pulls were alright, kind of felt like I jerked the bar on the 400 triple rather than pulled it. Tired and wanted to haul ass right after DLs so I just did some rep stuff, no thanks to 3x3 front squats. Back to normal schedule for W5 + weigh-in tomorrow because I felt like ass all week.

[Hunttarded]

19/1/2015.

18th weigh in @ 156.4. Get to leave the children's section for t shirts soon

W5D1 UV. Stims didn't kick in.

WU: 2x12 FS
Bench: 15x45; 8x95; 5x135; 3x165; 1x185; 5x5x195.
OHP: 12x45; 5x75; 8, 8, 7x110.
2' P. Bench: 8, 8, 7x145.
Dips: 10, 9, 9x10.
DB Curls: 3x12.

I don't take stims on my off days and do fine. Tried a caffeine pill today (usually take energy drinks) and it didn't do f*ck all so I went ahead with my session anyways.

Mind = blown

Still hit my numbers and progressed every lift on like 6 hours of sleep and only 1 rest day vs. the normal 2. The only difference between stimmed and non-stimmed workouts is the aggression...length of the session etc. all stayed the same. Was a little harder to get into it but nothing too difficult. Maybe I'll save stims for either lower days or intensity days, not sure...but going to be tapering off them. Wasted so much f*cking money on these things holy hell

[Lexira]

Agreed on the diminishing returns of excessive stims intake. Personally I leave them whenever I feel like chit now, though it was painful to get off the stims followed by sleepless nights and headaches (dat dere 7 months 350mg caffine/day errrryday)

Did you stop taking EC stack?

[Hunttarded]

Agreed on the diminishing returns of excessive stims intake. Personally I leave them whenever I feel like chit now, though it was painful to get off the stims followed by sleepless nights and headaches (dat dere 7 months 350mg caffine/day errrryday)

Did you stop taking EC stack?

Yea I stopped taking it everyday and just used it as a pre. Energy drinks got expensive real quick so I picked up some caffeine pills but I can pop however many I want and they don't do f*ck all so I figured I'll just drop stims altogether.

Just need some good music and you're up and running anyways so all these stims can go on the backburner for a while, except maybe heavy squat and deadlift days.

[Hunttarded]

20/1/2015.

W5D2 LV. ~180C

Squats: FS/OHS; 8x135; 3x185; 3x225; 1x255; 5x5x295.
2' F. Squats: 3x5x145.
T-Rows: 3x8x160.
RD Flies: 12, 14x10.

Didn't take a PWO, the 180C is just what I figure from some Pepsi and chocolate. Aggression was there today. Maybe the aggression is from the high HR that is hard to get on upper days, but a heavy set of squats will get it going like nothing else. Got the 5x5 which was all I cared about, was hard as hell. Didn't like the form on second set much but I hit depth so going to let it sliiiide. Everything else was fine, first set of paused front squats one side of the bar racked and the other didn't was like aw fuk. Didn't do planks because back feels a little funky near my ass, not sure why but I woke up to it (inb4...). If it keeps up dunno what I'll do LI re: deads.

[Hunttarded]

22/1/2015.

W5D3 UI. ~180C.

Bench: 15x45; 10x95; 5x135; 3x155; 3x185; 1x205; 5x1x220.
Press: 12x45; 5x75; 3x100; 1x115; 4, 3x130; 5x115. Ouch.
Dips: 7x50; 8x45; 8x40.
Curls: 2x12x80; 2x12xDB.
Lat. Raises: 18, 18, 15x10.

Killed bench today, but no idea what happened with the OHP. I don't remember where to put my J-hooks, or which J-hooks I even used, but that was a considerable difference over last week. I don't think the 115 single beforehand could've accounted for it, but maybe the bench could've, dunno. Dips, curls, etc. were fine. Happy with today, got more weight on the bench which is what I wanted.

[Hunttarded]

23/1/2015.

W5D4. 240C

Squats: 2x12 FS; 1x6 OHS; 8x135; 5x185; 5x225; 3x255; 1x300; 5x1x335.
Deadlifts: 5x135; 5x225; 3x315; 1x365; 5x1x405.
F. Squats: 2x8x145.
Rows: 3x10x145.
Chins: 8, 7, 6.

Dunno where I went wrong with squats. Had to drop it on the pins during the second rep so I did 5x1 instead of 2x3. There's probably too much tonnage on LV so I might lower the weight and do 5x5 or maintain the weight and do 3x5. This 320-330 range has been a sticking point forever, when I started taking EC stack I managed a 365 single but I guess that was all because of the stims, my approach then was Mon 1x3, Fri 1x3 (Mon+5lbs) and that worked real well. The set prior would always be 275x5 and then a walkout.

DLs were good, felt like doing them unbelted because 4" belt sits funny when I pull. They were good, tried this "hands in your pocket" approach to it, had some rounding. I think I need to take a step back and work on my form. Lighter weights on LV in place of FS and rows would probably be better.

[Hunttarded]

26/1/2015.

W6D1 UV. 100C

Bench: 12x45; 10x95; 8x135; 3x165; 1x185; 5x200, 3x200, 4x200, 4x200, 4x5x185.
OHP: 12x45; 5x75; 3x8x100.
Dips: 10, 10, 9xBW+10
Curls: 4x12

Went in today feeling good. First set of 200 bench was good, the second set was where today went to sh*t. I was benching with a regular grip and I dunno what happened but I guess I dropped the bar across my face and neck. I couldn't roll it off and I didn't have my hands on the bar so it was literally sitting on my right jaw going down the left side of my neck. Then I tried for more 200s but I can't even recollect what happened. Just did 4x5x185 and called it that for bench. Lowered OHP because shouldn't be failing on VD. Then just other crap.

I'm going to go buy some fractional plates.

[Hunttarded]

27/1/2015.

W6D2 LV. ~220C

Squats: 3x8x45; 5x135; 5x185; 3x225; 3x255; 1x275; 5x5x300.
Pulls: 2x8x185 Snatch-grip; 1x8x185 Sumo; 1x8x185 Conventional.
Pull-ups: 8, 6, 5, 4, 3.

Sets 2 onwards were done barefoot. It's just alot more comfortable for me and my knees don't ache afterwards. After last week's pulling I wanted to figure out where I was going wrong so I looked at my form today.

I measured my limbs and torso and my torso measured 27.5 inches, that's like <40% of my height. Arms measured 27. I'd assume this would make me a better conventional puller but I watched my form today and the sumo has a nicer plane on my back so I'm confused. Even with snatch grip I get this upper rounding. Going to save all the rows etc. for LI. Last week after LV I was near comatose.

And my weight seems to hover around mid 156 and 159 so dunno.

[Hunttarded]

29/1/2015.

W6D3 UI. 160C + 8E

Bench: 2x15x45; 8x95; 5x135; 3x155; 2x185; 1x205; 5x1x225.
Press: 12x45; 5x75; 3x100; 1x115; 4x130.
Dips: 8x50; 7x45; 14xBW.
Curls: 2x12x85; 3x12xDB.
Lat. Raises: 18, 18, 14x10.

Had to wake up real early today for an exam so I took some ephedrine. 8mg got me going, was real surprised. Bench went well, fractional plates didn't come in yet so I just upped it 5lbs. Some flaring in sets 4 and 5, going to need to work on my setup. Remembered to internally rotate my shoulders for press and it didn't feel awkward today. Form was good. Thinking of dropping dips on UV and keeping them here, 2x8-12 + AMRAP with BW. Pretty sure these are responsible for my shoulder issues but dunno for sure.

Happy with today, just still trying to get to know my body better so the routine needs some tweaking here and there...as long as the barbell movements go up I'm happy though.

[Hunttarded]

30/1/2015.

W6D4. 320C + 16E.

Squats: 2x12x45; 8x135; 5x185; 4x225; 3x275; 1x315; 3x2x335.
Deadlifts: 5x135; 5x225; 3x315; 1x365; 2x1x410; 5x385.
Front Squats: 3x8x150.
Rows: 3x10x150.
Chins: 8, 8, 6.

Happy with today. Stims were supposed to be 1/2 of what I took but guests came and stayed so as anyone who is responsible would I doubled up.

And holy hell.

Squats felt like nothing at all. I ditched the oly shoes and all the advice on Youtube and sh*t regarding "this is how you need to squat" and that sort of crap and did what felt best. Now I dunno what to do next week though, 2x3x335 or 3x2x340? Kind of reversed this running out thing.

Was really conscious of my form for pulls today and after the 2nd 410 single I decided that I'm not getting anything out of pulling this weight if my back rounds halfway through the lift, so I dropped it to a set of 5 and I'll work up. Form wasn't exceptional there either but it was much better than last week. I noticed that I drop my hips too low before the pull and my shoulders are not ahead of the bar. Next week I'll work on that, maybe incorporate them on LV or something.

[Hunttarded]

2/2/2015.

W7D1. 60C +80E

Bench: 2x15x45; 8x95; 5x135; 3x165; 1x185; 5x5x200.
OHP: 12x45; 2x5x75; 3x8x105.
Dips: 3x10 @ BW+10.
Lat. Raises: 2x15x10.
DB Curls: 4x12

Great session today. Fractional plates didn't come in yet, went for the 200 anyways and got it. Weighed in at 160 yesterday but it's just food weight, I've eating like 10kg of squash in the last week srs lol. Vitamin A of peace. Took a breath at the top of every bench rep and it helped maintain form and keep control so I'll do that from now on. OHP was good, tired after bench but whatever. Dips and the rest was good.

[Lexira]

Its great that you can do OHP and Bench in the same session. I personally can't do that. Don't you think you can make more out of both benching and OHP if done in different days?.

[Hunttarded]

Yea, no doubt it'd be better to press and bench on separate days but I'm not as concerned with press strength as I am bench so I'm kind of just keeping it secondary for now.

----

3/2/2015.

W7D2 LV. 90C + 8E

Squats: 2x12x45; 8x135; 5x185; 5x225; 3x255; 1x285; 3x5x305; 3x305; 4x305.
Sumo Pulls: 3x8x225.
Pull-ups: 8, 6, 8, 6, 4.

Couldn't get my head into it today again. I'm not sure if I like squatting 2x/week, feels like everytime I squat I need to relearn the movement whereas with 3x/week it was natural. Failed the fourth and fifth sets. Usually I'd be pissed but I'm beginning to not even give a f*ck. Tried sumos with a weight that hopefully wouldn't mess with recovery, and they aren't for me, legs are way too long so it's hard to bring the hips real close.

Looking back, every week has a bad day or two, and that's not right. 5x5x90% 5RM is really taxing. I'm not sure if I should lower the volume or just tough it out. Might even switch to normal TM but the upper body emphasis on the split makes me not want to. Just going to lower the percentage relative to LI, ~90% right now so maybe lower it to like 87.5% and see how that works. I'll do 295x5x5 next week and keep LIs as is.

[Hunttarded]

5/2/2015.

W7D3 UI. 160C + 8E

Bench: 2x12x45; 8x95; 8x135; 5x165; 3x185; 1x205; 3x1x230; 2x215.
OHP: 12x45; 5x75; 3x100; 1x115; 4x130.
Dips: 8x50; 8x45; 15xBW.
Curls: 12x90, 90, 65, 65, DB.

Don't think I really achieved anything this week. 2 reps on dips, I guess. Failed the 4th single of 230 so I dropped the weight to 215 and got a double, wanted a triple but whatever. 0 OHP progress. If anything, there's been regression in this because a couple weeks ago I hit 130x5, 5, 4 IIRC.

Feels like I'm just jerking myself off with this "running it out" thing. I don't really see any improvement between 3 doubles of 215 or 5 singles of 225. Going to go back to 5s with like 210 or something.