Zarthon's Training Journal

**Zarthon** · 03-17-2017, 05:32 PM

3/17/2017: St Patrick's Leg Day

Squats: warmups, 435 x3.
Deadlifts: warmups, 415 3x4, 455 x1 (hook grip).

Another good round of squats an deads, this time with with a modified deadlift routine that didn't make me question my life due to high reps-per-set. Did a bonus 455 with hook grip after as I haven't done much hook grip in a bit. The lift felt good, the thumbs did not, though that's expected.

**Zarthon** · 03-20-2017, 04:31 PM

03/20/2017: Big Bench Day Continues

Bench: 245 3x4, x2, x1.
EZ Bar Curls: 50 2x8.
Pullups: 2x8
Pinch grip walks: 25lb plates 2x 30 seconds.

Big bench hits the big stall point. Turns out, I did pretty well this time, hitting 4 reps on the first 3 sets before tiring a bit. No complaints there at all. I'll take the progress gladly. After that, a bit of curling was about all I could handle so I didn't push anything more. Just did some pullups and more grip training beyond that. You won't keep me down forever, pinch grip climbing route!

**Zarthon** · 03-21-2017, 03:45 PM

3/21/2017: Squats and Squats

Squats: warmups, 420 4x3.
Front Squats: warmups, 240 2x3.

Another good day of squatting. The weight bump was good but stayed cautious with 4x3. The bump on front squats was pretty good as well.

**Zarthon** · 03-23-2017, 05:22 PM

3/23/2017: Volume... Cut Short

Bench: warmups, 200 3x10, 1x8.

As noted, my workout cut trimmed by the need to get back to work. As it is, my schedule was all over the place today so I'll take what I can get. No shoulder work as planned but it is what it is. I'll take the rep increases on 200 lbs, though.

**Zarthon** · 03-26-2017, 09:21 PM

3/24/2016: Rollin rollin rollin. Keep that leg day rollin...

Squats: warmups, 445 x3.
Deadlifts: warmups, 425 3x3, 465 x1 hook grip.

Leg day continues to go well. Went for a tiring 445x3 on squats. Deadlifts also went well with 3x3, continuing with the more volume and a bit less weight theory for now. Might need to bump that up a bit as it's not all that far behind my squat right now. Hopefully next week can realize a good bump at the same number of reps.

**Zarthon** · 03-27-2017, 03:23 PM

3/27/2017: Bench Intensity

Bench: warmups, 245 x4, 250 2x3.
Close grip bench: 95 x10, 135 3x8.
Pullups: 2x4
Curls: 45 x8, 50 2x8
Cable rows: 55 2x8.

It's amazing how much time I can squeeze into a skipped bench set, honestly. That and being a bit more time efficient, accessories were had in plentiful amounts in comparison to my typical intensity bench day. I was originally planning for bench to be 245 (3-4)x5 but just knew that 5th rep wasn't happening. I ended up adjusting and going for a weight bump and 3-rep sets which worked out pretty well. Not going to be able to sustain weekly increases like that so I'll probably look at a more intense week next week before taking a break for my vacation week, then starting the routine over. Still, it's definite progress so I'm rather pleased with it.

**Zarthon** · 03-29-2017, 10:16 PM

3/28/2017: Leg Day aka I Can't Plate Math

Squats: warmups, 440 x3, 420 2x4, 1x3
Front squats: warmups, 240 2x4

Apparently I can't put 420 on. First set had me wondering what the hell was going on. Why did those first 3 reps feel that tough? I reracked, hoping to rest a bit and try again. Then I looked. Then I laughed. I could not plate math and had 440 on instead of 420. I adjusted from there and kept going. Not exactly what I'd originally planned but I'll gladly take it.

**Zarthon** · 03-30-2017, 04:08 PM

3/30/2017: Squeeze that volume in

Bench: warmups, 205 3x7, 1x5
OHP: 45 x5, 70 x5.
Delt raises: 2x10.

Not much time today so I had to squeeze in what I could and call it a day. I wanted more OHP work done but needed to hurry up and get back for a surprise 3-hour training session at work so good and bad there. 205 went pretty well. I'd suspected 8 reps might be a bit much so 7 reps is a good start and I'll try to move up from there. Just snuck in a bit of delt work beyond that and called it a day. A quick workout and back to work.

**Zarthon** · 04-02-2017, 11:40 PM

3/31/2017: Heavy Legs and Hook Grip Returns

Squats: warmups, 450 x3.
Deadlifts: warmups, 435 3x3, 475 x1 (hook grip).

So quite a day. A nice run at 450 x3. Very pleased with that as it's a nice new rep PR there. Deadlift working sets went well with 435 3x3 being solid and no real problems there. Thought I might be a bit more tired after the squatting but... pulled through (sorry, I had do). Went for another hook grip heavy single at the end, moving up to my current hook grip PR of 475. That went pretty well. More in the tank, which felt pretty nice.

**Zarthon** · 04-04-2017, 11:05 AM

4/3/2017: Big Bench Gets Bigger

Bench: warmups, 245 x3, 250 x3, 255 x3.
Chest assisted DB rows: warmups, 60 3x8.
EZ Bar Curls: 2x8 60.
Pullups: 2x4.

Solid workout while stuck on conference calls. Decided to do a progressive increase on bench as a 3x3 before enjoying a break next week. Got db rows back in as well. Still needed to be careful there as the right elbow wasn't entirely thrilled with that but it went pretty well.

**Zarthon** · 04-07-2017, 12:54 PM

4/7/2017: Hook Grip!

Squats: warmups, 455 x3.
Deadlifts: warmups, 455 x2, 485 x1 hook grip, 495 x1 hook grip.
SLDL: 45 x5, x8.
OH Squat: 45 x5.

Started off by waking up about 3am or so and only getting a small bit of sleep after that. About 5:40am, I gave up and got up to go to the gym. Deprived of sleep but loaded up on a bit of coffee and some PWO, I managed to get through. Squat rep PR at 455 was tiring but felt fantastic. Deadlifts were originally going to be more sets of doubles but decided to bump up and see what I could do with hook grip before my deload week next week. Previous hook grip PR was 475 and I easily cleared that by 20 lbs. Someone regretting not going for more weight on that last deadlift. I got 510 off the ground but didn't get up very far. I was too wiped out to manage another heavy lift. Still, it's further than I got 510 last time and given everything I had going against me today, I'll take it.

**Zarthon** · 04-21-2017, 05:16 PM

The week of reload

Mo: INTENSI.... mmm, no, how about volume then?
Bench: warmups, 250 x2, x1, 225 x6.
CG Bench: 45 x5, 95 x5, 135 4x5.
DB Chest Prop Rows: 50 3x8.
Pullups: 4x4.

Tu: VOLUM.... oh, sure, I can cut my workout short and head back to the office.
Squats: warmups, 405 x6, x4.
Front squats: warmups, 225 2x5.

Th: Volume volume volume
Bench: 205 x6, 2x7.
DB OHP: 25 x8, 35 x8, 40 x8, 45 x5, 50 x3, 35 2x8.
DB Chest Prop Rows: 50 3x8.

Fr: Wait, it's already leg day again!?
Squats: warmups, 345 2x8.
Deadlifts: warmups, 385 x6 x4, 315 x3.

Coming off my mostly rest, partly deload week was tough. I ended up with more or less a reload week. It wasn't originally planned that way but turns out I needed to build back up to heavy lifting again after the rest.

**Zarthon** · 04-25-2017, 02:15 PM

4/24/2017: BBB - Big Bench is Back (wait, it's chest!)

Bench: warmups, 250 3x2, 225 x3.
DB Chest Prop Rows: 65 4x5.
Pullups: 3x4.
Preacher curls: 25 2x10.

Good bench day coming off last week's need for a reload. 250 is hitting near my 275 max so getting in sets of doubles was a win for this week. Next week I can hopefully push the reps up. Not a lot of time past that so accessory work came quickly with focus more on things to help with climbing.

**Zarthon** · 04-25-2017, 02:23 PM

4/25/2017: Revenge of the Leg Day

Squats: warmups, 425 3x3.
Front squats: warmups, 250 2x3.

Not huge volume but definitely some heavy sets. The 2nd set felt great and my speed was better than the first set. The 3rd set, I was feeling it with the last rep including a small grind. Front squats had a good first set at 250 but the 2nd set definitely was slower than the first. Going to try to stick with front squats and keep the progress going on them, though. It's a good workout.

**Zarthon** · 05-01-2017, 10:47 AM

4/27/2017: What happened to shoulders?

Bench: warmups, 210 3x6.
BB OHP: 45 x8, 90 x5.
DB OHP: 30 x8, 35 2x8.
Mid/rear delt raises: 20 2x5.

Bench continues to be the focus but I'm trying to keep OHP in the mix as much as possible. Also seem to prefer either seated DB press or standing BB press in terms of ability to keep good form. I'll need to work on that. Pretty mild day in general, though a bit more intensity on bench than typical for volume day.

**Zarthon** · 05-01-2017, 06:09 PM

5/1/2017: Time for the long game

Bench: warmups, 250 1x3, 2x2.
Close Grip Bench: warmups, 135 3x5, 1x12.
BB preacher curls: 25 lbs 1x10, 45 lbs 2x10.
Pullups: 4x4.

Bench gets tougher. It's getting to that Doug Hepburn point of adding a single rep per week but damn if I don't try to eek out everything I can. Decided on a small change in accessories, skipping rows for some CG bench along with adding curls back in. I'll probably get some rows in on the next upper body day, though.

**Zarthon** · 05-03-2017, 04:23 PM

5/2/2017: Long Game Leg Day

Squats: warmups, 425 x4, x3, x4.
Front squats: warmups, 250 2x4.

A good leg day but the slow down begins. I was hoping to go 3x4 and get a 4th set in but I'm definitely feeling it already with only getting 3 reps on the 2nd set and skipping the 4th set altogether. Front squats were hit pretty well, which was nice. I was hoping to get in some deficit deadlifts but no luck there as time runs out quickly on leg days.

**Zarthon** · 05-09-2017, 11:19 AM

5/4/2017: Brain Is Much... I Know I Worked Out

Bench: warmups, 205 x9, x8, x6.
OHP: warmups, 95 3x5.
Pullups: 2x4.
Rear Delt Flies: 55 3x10.

Busy day at the gym so got in what I could. Volume was pretty good on bench. Went with no wraps as well just to try and build up there a bit. No rope for face pulls was a bummer, though.

**Zarthon** · 05-09-2017, 11:22 AM

5/5/2017: Big Legs Continues

Squats: warmups, 430 x1, 460 x1, 465 x1.
Deadlifts: warmups, 460 2x2.

The intensity push on Fridays continues. Pushed up on squats with 465 after a 460 squat. 10 lbs off my current PR so things are looking good there. Managed 2x2 on deadlifts for 460 but was out of time. I wanted to get another set in but had to pass. I'm a bit bummed there but waiting for a rack took a bit of time out.

**Zarthon** · 05-13-2017, 05:35 PM

5/8/2017: Time for rep increments

Bench: warmups, 250 x4, x3, x2
CG bench: warmups, 135 4x8
DB chest-prop rows: 70 4x5

Solid day. I'm at the point of pushing for rep increments at 250 but I'll take it. Rows were going to be 65 at higher reps but couldn't find any 65s while 70s were available.

**Zarthon** · 05-13-2017, 05:41 PM

5/9/2017: Pure. Squats.

Squats: warmups, 430 x3, 435 x3, 440 x3.

Focused heavy day. Squats and nothing else.

**Zarthon** · 05-13-2017, 05:45 PM

5/11/2017: Shoulders Dead, Scrounging for Volume

Bench: warmups, 210 x7, x5, 185 4x5.
OHP: warmups, 75 x5, 95 x5.
Face pulls: 4x10.
Delt raises: 2x10.

No idea what happened but my shoulders were wiped out from bench. Didn't have a lot left to OHP and just dropped down to lighter accessories. I did finally get a chance to do some face pulls since that gym has a rope extension which was nice. Still, odd day at the gym.

**Zarthon** · 05-13-2017, 09:29 PM

5/12/2016: The Mildly Intense Leg Day

Squats: warmups, 425 x1.
Deadlifts: warmups, 475 1x2, 2x1.

High intensity, low reps for deadlifts. I wanted 2x2 but had to settle for taking a break before hitting the last rep. Squats were just a warmup and hitting a 425 single. Nothing major there in prep for next week.

**Zarthon** · 05-30-2017, 03:19 PM

5/18/2017: Bench Max Day

Bench: warmups, 225, 260, 280.
OHP: warmups, 135, 145, 165.

A nice bump on bench. I hit my typical stopping point about 2-3 inches off the chest then just had to power through it. The spotter started bringing his hands closer to the bar and almost had his fingers on it. That did it. I pushed through because YOU CAN'T TOUCH THE BAR DAMMIT and he knew it. Smart choice on his part. He's one of the globo gym trainers. I'm amazed he's lasted that long at the place. The good ones typically move on quickly.

No love on an OHP max but I at least tied my current PR right after benching. I can't complain there.

**Zarthon** · 05-30-2017, 03:24 PM

5/19/2017: Max squat/deadlift day

Squats: warmups, 425, 460, 480.
Deadlifts: warmups, 455, 480, x(failed) 510.

The progress toward 495 continues on squats, adding on another 5 lbs. I had a couple gym bros there with me spotting. First comment after I was done was that I came up out of the whole pretty damn quick. I admit, I just wanted that damn bar up and pretty well raged out of the whole to avoid getting stuck there. Everyone felt I had another good 5 lbs in there as a grinder. It's possible but I'm happy with the 5 lb boost.

Deadlifts, much like OHP, involved me lifting right after (with a rest break and warmup sets) and just not having enough left in the tank for another PR that day. I've been so focused on squats that deadlift PRs haven't come, mostly because I really don't ever deadlift without having squatted first these days. Perhaps I'll eventually see what I can do on deadlifts but I like having to do them after squats to keep the numbers realistic.

**Zarthon** · 05-30-2017, 03:29 PM

5/29/2017: Memorial Back From Rest Week Day

Bench: warmups, 225 5x4, 185 x5.
CG Bench: warmups, 135 x8, 140 3x8.
DB rows: warmups, 110 3x4, 1x5.
Lat pulldowns: warmups, 130 3x8.
Preacher curls: 35 ezbar 2x8, 1x5.
Strict curls: 40 ezbar x6.

Volume, volume, volume in a chest/back/arms day. I went a bit more intense on Monday and will go lighter come Thursday for bench. Haven't done regular db rows in ages, focusing on the chest-assisted rows since it requires lighter weight. One of the gyms near home has DBs that go up to 125 so I figured I'd have some fun and try 110. No complaints.

**Zarthon** · 05-30-2017, 03:33 PM

5/30/2017: Volume, My Old Nemesis, We Meet Again. Aka Reload Week.

Squats: warmups, 410 x6, x5, x3
Front squats: warmups, 225 x3, x2.

Volume strikes again with reload week. My right hip was a pro through the first two sets of 410. In the 3rd set, the first rep felt fine, 2nd rep had problems, 3rd rep had definite pain. It was starting to bother me after finishing the 2nd set and the lacrosse ball was apparently only enough for a single good rep. After that, I was only able to get in a handful of front squat reps before calling it a day. Might need to reconsider how I handle squat reload weeks.

**Zarthon** · 07-19-2017, 12:11 PM

7/17/2017: Bench - volume with a touch of intensity

Bench: 225 3x6
CG Bench: 150 3x8
DB Chest-Prop Rows: 60 3x8

I've been working out the past couple months but got lazy about logging. Finally benching big on some volume, hitting 225 for 3x6. I've been focusing on close-grip bench as a primary bench accessory right now then keeping to DB rows in some form for my rowing.

**Zarthon** · 07-19-2017, 10:42 PM

7/18/2018: Return of the Squat

Squats: 375 lbs x5, 2x3, x5
SLDL: 135 2x8

Return? Yup, I got injured. Took a few weeks off squatting, then started back with only 1 plate, moving up from there. 375 brought me back to working sets and even at what was a warmup set prior, I was having trouble doing more than 3 reps in the 2nd and 3rd sets. Possibly a combination of nervousness and not having gone heavy in over a month contributing. I was hoping things would move forward a little faster but I'll take what I can get. Going to just bump up 10 lbs each week from here for a bit and see how that goes.

**Zarthon** · 08-01-2017, 03:51 PM

7/31/2017: Bench and I Suck At Logging

Bench: 235 3x5, 185 x10.
CG Bench: 155 x5, x8, x5.

I suck at logging lately, having missed some time in there. Bench went well, though back work got cut out. I'll have to see about getting that in on my next upper-body day.

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