SpeculatorSam's Gets Stronk; Training Journal

[SpeculatorSam]

02/19/2019

2 x 8 Hanging Knee Raise and Oblique Crunchs

Barbell Curl Negatives 3 x 4 2-sec negatives with 120lbs. Probably gonna repeat. or I might add a rep not sure yet.

[SpeculatorSam]

2/20/2019 Push Workout

DB Bench 5x5 w 75 pair adding 2.5lbs.

OHP 5x5 w 110lbs adding weight
Snatch Grip High Pulls 3 x 5 with 115 repeating
DB Skull Crusher 3 x 9 w 25lbs repeat til comfy

Had some srs feels today, so oall the weights felt light.

[SpeculatorSam]

02/21/2018 Pull Workout

Weighted Chin-Ups: 5x3 w 60lbs. I broke my door frame boyos, guess who's not adding weight anytime soon?
Pendlay Row: 3 x 8 w 145. repeat til comfy
Barbell Curls: 85lbs. 2 x 8 and 6 and fudged the rep scheme 'coz I forgot how many sets I was doing, dammit.

Superset
DB Hammer Curl: 4 x 7 w/ 35 might add a rep but most likely repeating.
Rear Flies 3 x 10 w 15lbs pair. Repeating til comfy

[SpeculatorSam]

02/23/2019

Barbell Curl Negatives 3 x 5 2-sec negatives with 120lbs. adding a rep

[SpeculatorSam]

02/22/2019 Leg Workout

150 for 3 x Clean-to-10-Front Squats. 160lbs 2x2 Clean Pulls

DB Reverse Lunges 3 x 4 w 60lb Pair
Dumbbell Swings 3 x 10 w 60lb DB. adding a rep or two

Superset
Hamstring Curl 5 x 7 w/ 80lbs. adding a rep
Single Leg Calf Raise on Door Ledge with 22.5lb Backpack, 5 x 6. repeating 'til comfy

[SpeculatorSam]

02/25/2018 Pull Workout

Weighted Chin-Ups: 7 reps w 52.5lbs.
Pendlay Row: 3 x 8 w 145. adding rep next session
Barbell Curls: 85lbs. 2 x 8 and 2x6 gonna keep trying

Superset
DB Hammer Curl: 4 x 8 w/ 35 adding 2.5lbs
Rear Flies 3 x 10 w 15lbs pair.

[SpeculatorSam]

2/24/2019 Push Workout

DB Bench 5x5 w 77.5 pair adding 2.5lbs.

OHP 5x5 w 115lbs adding weight
Snatch Grip High Pulls 3 x 5 with 115 repeating
DB Skull Crusher 3 x 9 w 25lbs repeat til comfy

Had some srs feels today, so oall the weights felt light.[/QUOTE]

[SpeculatorSam]

02/27/2019

Barbell Curl Negatives 3 x 6 2-sec negatives with 120lbs. repeating because the last set negatives were less controlled (not hitting the 2-sec negative).

[SpeculatorSam]

2/28/2019 Push Workout

Was "pressed" for time, so I did 10x3 on power clean-to-OHP with 135.

I had fun.

[SpeculatorSam]

03/01/2018 Pull Workout


Weighted Pull-Ups: 5x5 with 35+lbs. Ugly reps, so I'm gonna do 32.5lbs and try again
Pendlay Row: 3 x 9 w 145. good progress made but must repeat this indefinitely 'til comfy.
Barbell Curls: 85lbs. 4 x 6-7. I'm gonna either add 5lbs. and do 4 x 6 90 and/or deload 10% of the weight and progress gradually.

Superset
DB Hammer Curl: 4 x 6 w/ 37.5 adding a rep
Rear Flies 3 x 10 w 15lbs pair.

Loving the weighted pullups feelsgoodman.ipg Can't wait to progress further.

[SpeculatorSam]

03/02/2019 Leg Workout

160 for 3 x Clean-to-10-Front Squats. 170lbs 2x2 Clean Pulls

DB Reverse Lunges 3 x 5 w 62.5lb Pair
Dumbbell Swings 3 x 11 w 62lb DB. repeating

Superset
Hamstring Curl 5 x 8 w/ 80lbs. repeating
Single Leg Calf Raise on Door Ledge with 22.5lb Backpack, 5 x 8. repeating 'til comfy

[SpeculatorSam]

03/03/2019

Barbell Curl Negatives 3 x 6 2-sec negatives with 120lbs. adding 5lbs. next time.

[SpeculatorSam]

3/04/2019 Push Workout

DB Bench 2x5 3x4 w 80 pair gotta repeat
OHP 5,4,3,4,3 w 120lbs gotta repeat

Friend video called, had to help him by demonstrating the power clean and the hang clean.

Good effort

[SpeculatorSam]

03/05/2018 Pull Workout

Weighted Pull-Ups: 5x5 with 32.5+lbs.
Pendlay Row: 3 x 9 w 145. plateaud
Barbell Curls: 90lbs. 4 x 6. repeating

Superset
DB Hammer Curl: 4 x 6 w/ 37.5 adding a rep
Rear Flies 2 x 10 w 15lbs pair.

[SpeculatorSam]

3/06/2019

Great news boyos, I bought a squat rack and got it built. Took 5.5 hours but I'm happy I can partake in the time honored tradition of the back squat. Filmed some philosophical squats. Also, now that I have this rack I'm switch to an upper.lower split. I figure working on the squat threee times a week in order to get my lower body strength in proportion with my upper body strength (Serious, can do weighted chins with 75lbs, but can only squat 205 safely for sets and reps? come on).

Workout: 5x5 Squats w 205lbs will add 20lb 'coz this was stupid easy but gotta start small and relearn the movement pattern first.

[SpeculatorSam]

03/08/2019 Upper A1

Close-Grip Bench: 5x5 w/ 150lbs. Very easy, will add 10lbs next session
Weighted Chin: Maxed w 80lb+ for 2.75 reps. Will do 5x5 w 40lbs next workout
OHP 4, 5, 5, 3, 4 w 120lbs. Gonna repeat this, because barbell bench is a new stimulus and needs to be accounted for here.
Incline curls 2x8 with 25lbs. pair adding 2.5lbs next time.

I'm super happy about this workout, fun to be able to do bench presses and heavy weighted chins. Will alternate incline curls and hammer curls on Upper A1 workouts each week. Look forward to doing some back squats tomorrow.

[SpeculatorSam]

03/09/2019 Lower A1

Back Squat: 5x5 w/ 225 Somewhat challenging but no die hard focus required, will control for rest times and add no more than 10-15lbs next session
Power Cleans 5x5 w 135. Adding 10lbs. next session

Superset
Hamstirng curls 4x8 w 85lbs
Calf raises 4x8 w 25lbs

No video footage today, but I was extremely happy to add 20lbs+ onto my squat sets and happy that I finally added weight onto the calf exercise. Looking forward to every session now that I've turned to an upper/lower split that's more time efficient and optimal.

[SpeculatorSam]

03/10/2019 Upper B

Pendlay Rows 4x8 150, soo close to perfect reps ill have to repeat
OHP 5x5 w 120lbs. Finally got the reps! either gonna repeat on my Upper A to ensure the strength or just add 5lbs and keep progressing
Strict Curl Max testing, missed 105, so I'm gonna base numbers off 95lb.
Cable Tricep Pushdowns with 20lbs. 4x8 gonna add 10lbs.

Happy with the training PRs on OHP and row. I'm humbled by the strict curl (I can standard curl 115). Will start doing strict curl training either next upper workout or the next. Looking forward to front squats tomorrow. I'm also trying to figure out where to put leg raises and face pulls into the mix, but I'm sure with a bit of reading I'll figure it out.

[SpeculatorSam]

03/11/2019 Lower B



Front Squat: 5x5 w/ 190 So the goal is to use 85% of whatever I do back squats with in the last workout. These sets were fine but I feel extremely dry when I do front squats... These things scare more more than back squats lol.
Dumbbell Swings 3x10 w 65lb DB. Will add 2.5 or 5lbs next week.

Tri-set
Hanging Knee Raises 3x12
Hamstirng curls 4x8 w 85lbs adding 2.5lbs
Calf raises 4x8 w 25lbs adding 2.5lbs

This was fine. Looking forward to benching and doing back squats again later on this week. I like these newfound beginner gains BTW anyone reading I used to bench 240x3 close grip and squat 305 x 5 and front squat 300 for a single back in high school I might progress kinda quick on these lifts at first.

[SpeculatorSam]

03/12/2019 Upper A1



Close-Grip Bench: 5x5 w/ 160lbs. Still easy, will add 10lbs next session
Weighted Chin: 5x5 w 40lbs adding 2.5lbs next workout
OHP 3x5, 2x4 w 125lbs. Good effort here, but obviously must repeat 'til until 5x5 is manageable.


Strict Curl Training (will add weight next time).

Rest-Pause for 10 reps with 75lbs., 1 rep, 15sec. rest, then repeat.
Preacher Curl w 30lb DB
Wrist Roller with empty cable machine. Will try to video tape this next time. Probably repeating or might add 2.5-5lbs.

Great beginner gains going on (as expected). Can't wait to repeat this with more weight

[SpeculatorSam]

03/13/2019 Lower A2


Back Squat: 5x5 w/ 245 Challenging, but I did accidently hit 6 reps on the first set. Will make a 10lb jump next workout. BTW Opie almost died doing squats today lol.
Power Cleans 5x5 w 140. Adding 5lbs. next session.

Superset (adding 2.5lbs each next time)
Hamstirng curls 4x8 w 87.5lbs
Calf raises 4x8 w 25lbs

2x6 Hanging Knee Raises and Hanging Oblique Knee Raises

Back squats are starting to scare me again, but nonetheless with proper form nothing bad will happen. It's nice to see my quads are coming back slowly but surely

[SpeculatorSam]

03/15/2019 Upper A1



Close-Grip Bench: 5x5 w/ 175lbs. Widened the grip a little after watching some Alan Thrall. Missed the last set, but considering that this was a 15lbs more than the last session this is a giant improvement. Will need to repeat but it's nice to see that the muscle memory gains are more-or-less gone now. Really feeling my leg drive now, so it's a giant improvement overall
Weighted Chin: 5x5 w 42.5lbs got the reps, but the last set was a grinder, so I'll repeat this weight
OHP 1x4 w 125, 4x5 w 115. Missed this weight, so I'll just gradually build from here. Will add 5lbs next session.


Strict Curl Training

Drop Set Singles: 85. 80, 75, 70. Will add 5lbs.
Half Reps 3x3 w 90lbs, 1x3 w 85.

Face Pulls 10lb on cable machine, 3x12, will add 10lbs next time.

Good progress overall.

[SpeculatorSam]

03/16/2019 Lower A1


Back Squat: 5x5 w/ 255 These were doable enough, so I'll add 5lbs. I'm not as scared of back squats as I used to be, but still a little fear of leaning too much forward and crushing my neck since I do high bar.
Power Cleans 5x5 w 145. Adding 5lbs. next session. It's nice to see that I'm pretty much telegraphing my movements. I suppose that'll get better with time.

Superset
Hamstirng curls 1x8 w 90, 3x8 80. Gonna rebuild
Calf raises 4x8 w 27.5lbs repeating

[SpeculatorSam]

03/17/2019 Upper B


OHP 5x5 w 120lbs. gonna repeat, since this was challenging
Pendlay Rows 4x8 150, adding 5lbs.
JM Presses 4x8 w 65lbs. Jesus, these are hard. Since I do curls, I figure it's best to isolate the tri's too. That, and of course having super strong triceps will make benching and OHPing much easier
Face Pulls 3x12 w 20lbs on cable machine. Will add another 10lbs next time, this was super easy still.

I feel that every time I isolate my triceps it hurts my elbow. It's not true pain yet, but I'll keep an eye on that.

[SpeculatorSam]

03/18/2019 Lower B


Front Squat: 5x5 w/ 215 Goal is to use 85% of whatever I do back squats with in the last successful session. Watched some Clarence Kennedy so I had to try to engage my hydraulic press noises lol
Dumbbell Swings 3x10 w 70lb DB. My form sucks, so I should probably drop by 2.5lbs and really pay attention.

Superset
Hamstirng curls 4x8 w 80lbs adding 2.5lbs or repeating
Calf raises 4x8 w 25lbs adding 2.5lbs

This was fine. Can't wait to bench again

[SpeculatorSam]

Upper A1 March 19



Close-Grip Bench: 5x5 w/ 175lbs. Good effort, will add 5lbs. I'm a lot more careful about my setup now, am still relearning how to setup for that good bench presses.
Weighted Chin: 5x5 w 42.5lbs gonna add 2.5lbs
OHP 5x5 w 120, the last set required super effort, so I'll have to repeat.


Strict Curl Training

Rest-Pause for 6 reps with 90, 1 rep, 15sec. rest, then repeat. Hindsight I lost that I did 75lbs last time, so I think I need to drop to 85 at least
Preacher Curl w 32.5lb DB x 5
Wrist Roller with 5lbs on cable machine. Still haven't follow the program's wrist roller rep/set scheme, but there was a progressive overload here.

[SpeculatorSam]

03/21/2019 Lower A2

Back Squat: 5x5 w/ 260 Had to channel my inner Clarence Kennedy, but I got the reps easy enough. They are starting to grind a little bit, so not sure if I'm gonna add 5lbs or repeat once.
Power Cleans 5x3 w 155. I forgot that I was supposed to work with 150, not 155. I figure since I missed the fourth rep of the first set, I'd go full on Starting Strength and just do 5x3. Not sure if I'm keep doing 5x5, or switch to 5x3 and move on, since the 5x5 was to work on muscular efficiency, or just do 5x3 since that's kinda the point of a power clean is to work on your power in the hips.

Superset
Hamstirng curls 4x8 w 85 adding 2.5lbs
Calf raises 4x8 w 27.5lbs repeating

[SpeculatorSam]

Upper A1 March 22


Close-Grip Bench: 5x5 w/ 180lbs. Adding 5lbs
Weighted Chin: 3x5, 2x4 w 45 gonna have to repeat
OHP 5x5 w 120, first 3 sets sucked, but last two were awesome. Gonna add 5lbs.

Strict Curl Training

Drop Set Singles: 90. 85, 80, 75
Half Reps 3x3 w 95lbs, 1x3 w 90.

Face Pulls 50lb on cable machine, 3x12, will add 5lbs.

[SpeculatorSam]

03/21/2019 Lower A1



Back Squat: 2x5, 1x3 w/ 270, 2x5 w 245 Gonna try with 265, since that was an epic fail. Great effort, but epic fail nonetheless.
Power Cleans 5x3 w 160, last set last rep was a fail, will repeat.

Superset
Hamstirng curls 4x8 w 87.5 repeating
Calf raises 4x8 w 27.5lbs adding 2.5lbs

Overall, I'm stronger, but it's nice to know I got my first fails for this program, so I'm really hitting my limits and have a great idea of exactly how strong I am now.

[SpeculatorSam]

03/24/2019 Upper B


OHP 5x5 w 135lbs. Turns out I've been counting my plates wrong and really can press 135 for sets and reps
Pendlay Rows 4x8 160, gonna have to repeat
JM Presses 4x8 w 65lbs. easier, but not easy enough to add weight
Face Pulls 3x12 w 50lbs on cable machine. Will add another 5lbs next time.

Good session overall.