2018 Training Log

[theprodgicalson]

WEEK 8 DAY 1
b/w - 234.2
BELTLESS LOW BAR TEMPO SQUATS (5ct eccentric)
345
2 sets 4 reps
315
2 sets 4 reps

BELT SQUATS W/ TEMPOS(3-1-3)
145
3 sets 8 reps 7RPE

REVERSE HYPER
70
3 sets 15 reps 8RPE

WEIGHTED DEADBUGS
3 sets 10 reps

RENEGADE ROWS
45DB's
3 sets 10 reps 8RPE




WEEK 8 DAY 2
b/w 243.0
CLOSE GRIP BENCH
305
4 sets 4 reps

CLOSE GRIP SWISS BAR BENCH
255
1 set AMRAP 10 reps

TATE PRESS
45DB'S
4 sets 10 reps 7RPE

WIDE GRIP LAT PULLDOWNS
145
4 sets 20 reps 7RPE

DIPS
4 sets AMRAP

INVERTED ROWS
4 sets AMRAP

SHOULDER LATERAL RAISES
20
3 sets 30 reps 7RPE

Day 1 went surprisingly better than i thought. I spent 7 hours in a car driving that day and didn't have much of anything to eat, so ill take it as a win. Even though it didn't move how i wanted it to. Would really like to bump it up to 365 next week, but we will see how the rest of this week goes. Day 3 this week is going to be brutal.

Day 2 i figured id continue with straight bar for working sets and swiss bar for AMRAP although everything is supposed to be swiss bar. on my 3rd set of straight bar i felt like a pinch/stretch in my pec right near where the pec/arm pit/shoulder meet. as able to do my fourth set and the swiss bar set. It s kind of tender today. Doesnt feel like anything major. did some very lightweight cable flies to stretch it out and get some bloodflow to it so we will see.

 

[theprodgicalson]

WEEK 8 DAY 3
B/W - 234.9
DEADLIFT (BELTLESS, 5CT ECCENTRIC)
505
1 set 6 reps
480
1 set 6 reps
455
4 sets 4 reps

FRONT SQUAT
275
3 sets 5 reps 7RPE

SNATCH GRIP 45 DEGREE BACK RAISE
195 + mini bands
3 sts 8 reps 7RPE

AB ROLLOUT
4 sets 15 reps

WEIGHTED DEADBUGS
+10lbs per hand
4 sets 15 reps

WEEK 8 DAY 4
B/W - 233.9
BUFFALO BAR BENCH
315
2 sets 4 reps
1 set 3 reps @9RPE
295
2 sets 4 reps

GIANT SET 4 ROUNDS;
FLAT DB BENCH 95''s - 15,14,11,10 8RPE
TEMPO PUSH UPS 5-1-3 AMRAP
REAR DELTS AMRAP

GIANT SET 4 ROUNDS;
TRICEP ROPE PUSHDOWNS 3 SETS 20 REPS
BODY WEIGHT SKULLCRUSHERS AMRAP
CABLE LATERAL RAISES AMRAP



Day 3 went phenomenal. I wasnt sure if i would be able to do it beltless this week. At the beginning of this block, my coach said use a belt only if you feel you need it. My adductors were still fairly beat up from the eccentric squats on Day1. i could have probably done another 2-3 reps beltless.

Front Squats went surprising well. Hips were bothering me too much after the deads compared to last week, so i was able to do them comfortably. Used the buffalo bar which is so much more comfortable to front squat with.

Day 4 wasnt as great as day 3. Was supposed to hit 315 for 4x4. I guess thats what i get for going off program on CGBP day and going heavier than i was supposed to. Based on how 295 moved and felt last week, i should have had no problem hitting this. My pec was still a little tender, but i dont think that had much to do with not hitting my numbers.

 

[theprodgicalson]

WEEK 9 DAY 1
B/W - 234.2
LOW BAR SQUATS
375
2 sets 4 reps
1 set AMRAP 15 reps

BELT SQUATS W/ TEMPOS(3-1-3)
165
3 sets 8 reps 7RPE

REVERSE HYPER
90
3 sets 15 reps 8RPE

WEIGHTED DEADBUGS
3 sets 10 reps

RENEGADE ROWS
45DB's
3 sets 10 reps 8RPE




WEEK 9 DAY 2
B/W - 233.8
CLOSE GRIP SWISS BENCH
275
4 sets 4 reps
1 set AMRAP 6 reps

TATE PRESS
40DB'S
4 sets 12 reps 7RPE

WIDE GRIP LAT PULLDOWNS
170
4 sets 15 reps 7RPE

DIPS
4 sets AMRAP

INVERTED ROWS
4 sets AMRAP

MEADOW ROWS
4 sets 10 reps 8RPE

SHOULDER LATERAL RAISES
20
3 sets 30 reps 7RPE


Day 1 - Squats felt pretty good. First day back in a belt in a month. Would have liked to have been closer to 20 on the AMRAP, but it will come in time. Was really hard to catch my air after rep 10. I would like to hit 405 for an AMRAP of 15+ in the coming months.

Day 2 - Not what i wanted at all. Felt kind of heavy from the first set. Need to get some work done on my triceps, they are getting pretty junked up. hope to do that this weekend. Would have liked to see 8 on the AMRAP. Some of this may be from a slight dip in bodyweight. Had a killer back pump though!

Have about 5-7 more pounds i would like to drop over the next 8 weeks. That will be right around the time i start my meet prep, so hopefully i will be primmed to grow.

 

[theprodgicalson]

WEEK 9 DAY 3
B/W - 234.2
DEADLIFT
550
1 set 4 reps
AMRAP 7 reps

INVERSE CURL MACHINE
4 sets 10 reps 8RPE

AB ROLLOUT
4 sets 15 reps

WEIGHTED DEADBUGS
+10lbs per hand
4 sets 15 reps

WEEK 9 DAY 4
B/W - 233.7
BUFFALO BAR BENCH
315
3 sets 4 reps
285
2 sets 4 reps

GIANT SET 4 ROUNDS;
FLAT DB BENCH 95''s - 15,14,12,10 8RPE
TEMPO PUSH UPS 5-1-3 AMRAP
REAR DELTS AMRAP

GIANT SET 4 ROUNDS;
TRICEP ROPE PUSHDOWNS 3 SETS 20 REPS
BODY WEIGHT SKULLCRUSHERS AMRAP
CABLE LATERAL RAISES AMRAP


DAY 3 - met up with a friend to go lift. We walked into the gym and the power was out. there is two lights on in the whole place. lots of power was out across the city because of the storm. It was... REALLY FUCKING WEIRD to lift in the dark. I hate using "excuses" so im not sure if that played a part in my shitty session, but it didnt go as i had hoped. I wanted 9 on the AMRAP. Just wasnt there that day. Was supposed to do front squats, but honestly didnt feel like doing them in the dark. We ended up talking for a while between sets so i was there a lot longer than usual.

DAY 4 - Much better than last week. Hit all the weights i was supposed to. Still not where i would like to be, but getting closer. Did some conditioning work afterwards. just some prowler work.

Overall, not enitrely happy about this week. 2 days where i didnt hit what i wanted on AMRAPS. Squats and comp bench day went well though. Onto this week.

 

[theprodgicalson]

WEEK 10 DAY 1
B/W - 233.9
LOW BAR SQUATS
420
2 sets 4 reps
1 set AMRAP 7 reps (rep PR)

BELT SQUATS W/ TEMPOS(3-1-3)
180
3 sets 8 reps 7RPE

REVERSE HYPER
90
3 sets 15 reps 8RPE

WEIGHTED DEADBUGS
3 sets 10 reps

RENEGADE ROWS
45DB's
3 sets 10 reps 8RPE




WEEK 9 DAY 2
B/W - 233.8
CLOSE GRIP BENCH
275
2 sets 4 reps
1 set AMRAP 11 reps

TATE PRESS
40DB'S
4 sets 12 reps 7RPE

WIDE GRIP LAT PULLDOWNS
170
4 sets 15 reps 7RPE

WEIGHTED PUSHUPS
BW +100
4 sets AMRAP

NEUTRAL GRIP PULLUPS
4 sets AMRAP

SHOULDER LATERAL RAISES
20
3 sets 30 reps 7RPE

Start of a transition block to get back into some heavier weights and more competition specific work. Squats felt pretty good. Would have liked to have hit 10. Last meet prep in a pivot into peaking, i hit 405 AMRAP for 10 with no prior working sets, so this is a good sign. Would really like to hit somewhere around 560-600 at my next meet.

 

[theprodgicalson]

WEEK 10 DAY 3
B/W - 235.2
DEADLIFT
565
2 set 4 reps
505
5 sets 3 reps

HATFIELD SQUATS
390ISH (forget what the SSB bar i used for these weighs exactly)
3 sets 8 reps 7RPE

45 DEGREE BACK RAISE w/ BARBELL(snatch grip)
195
3 sets 8 reps 7RPE

AB ROLLOUT
4 sets 15 reps

WEIGHTED DEADBUGS
+10lbs per hand
4 sets 15 reps


WEEK 10 DAY 4
B/W - 234.9
BUFFALO BAR BENCH
330
1 sets 4 reps
300
3 sets 4 reps

GIANT SET 4 ROUNDS;
FLAT DB BENCH 95''s - 15,14,12,12 8RPE
TEMPO PUSH UPS 5-1-3 AMRAP
REAR DELTS AMRAP

GIANT SET 4 ROUNDS;
TRICEP ROPE PUSHDOWNS 3 SETS 20 REPS
BODY WEIGHT SKULLCRUSHERS AMRAP
CABLE LATERAL RAISES AMRAP

Increased calories a bit later in the week. Knew i needed it with Day 3 and Day 4.

DAY 3- Deads went alot better than last week. And pretty sure that is close to, if not, a volume personal best. Cant remember if i did 535 for 4x5 or 5x5. i really liked doing the Hatfields. First time ever doing them.

Day 4 - was unsure if i would be able to hit this given the last few buffalo bench days. Glad i was able to, with some in the tank.

Numbers will be going up this week, then a much needed deload next week

 

[theprodgicalson]

WEEK 11 DAY 1
B/W - 234.7
LOW BAR SQUATS
435
1 sets 4 reps
1 set AMRAP 6 reps (PR)

BELTLESS CONVENTIONAL DEADLIFTS OFF 2.5" BLOCKS
435
3 sets 5 reps

BELT SQUATS W/ TEMPOS(3-1-3)
180
3 sets 8 reps 7RPE

REVERSE HYPER
80
3 sets 15 reps 8RPE

WEIGHTED DEADBUGS
3 sets 10 reps

RENEGADE ROWS
45DB's
3 sets 10 reps 8RPE




WEEK 11 DAY 2
B/W - 234.2
CLOSE GRIP BENCH
295
2 sets 4 reps
1 set AMRAP 9 reps

TATE PRESS
40DB'S
4 sets 12 reps 7RPE

WIDE GRIP LAT PULLDOWNS
150
4 sets 15 reps 7RPE

WEIGHTED PUSHUPS
BW +145
2 sets AMRAP (minimum 12 reps)
BW+100
2 sets AMRAP (minimum 12 reps)

NEUTRAL GRIP PULLUPS
4 sets AMRAP

SHOULDER LATERAL RAISES
20
3 sets 30 reps 7RPE

DAY 1 - Squats didnt feel great per se, but definitely not bad. Moved my bar position up on my back a bit mid warm ups from some advise of a buddy i was lifting with. Felt like i could keep my upper back tighter and the bar didnt roll at all. This will probably also help my shoulder/elbow in the long run. im sure in a couple sessions ill be more acclimated with the bar position. Beltless pulls felt good after the squats. Forgot to write those in the log for last week i see.

DAY 2 - CGBP felt WAY better than last week. a fuck ton better. Should have my goal of 315 x 10 in the coming months. Ive gotten really terrible about any pullup variation compared to where i used to be. going to work on that also

 

[theprodgicalson]

WEEK 11 DAY 3
B/W - 234.3
DEADLIFT
600
1 set 4 reps
525
2 sets 3 reps

HATFIELD SQUATS
410
3 sets 6 reps 7RPE

45 DEGREE BACK RAISE w/ BARBELL(snatch grip)
195
3 sets 8 reps 7RPE

AB ROLLOUT
4 sets 15 reps

WEIGHTED DEADBUGS
+10lbs per hand
4 sets 15 reps


WEEK 10 DAY 4
B/W - 234.6
BUFFALO BAR BENCH
330
2 sets 4 reps
315
3 sets 4 reps

GIANT SET 4 ROUNDS;
FLAT DB BENCH 95''s - 15,12,12,10 8RPE
TEMPO PUSH UPS 5-1-3 AMRAP
REAR DELTS AMRAP

GIANT SET 4 ROUNDS;
TRICEP ROPE PUSHDOWNS 3 SETS 20 REPS
BODY WEIGHT SKULLCRUSHERS AMRAP
CABLE LATERAL RAISES AMRAP

DAY 3 - Deads felt great again. Close to rep PR territory. I still had another rep or two in the tank on this day. Personal best is 600 for 5 reps. Puts me in a really solid position in the offseason. When i pulled 600x5 it was mid cycle close to the peaking phase.

DAY 4 - Added another set at 330 this week. Felt easier this week than it did last week. Really excited to see where im at after i switch back to a straight barbell after all of this Buffalo Bar work.

This week is a deload week, which im tempted to not take and want to keep pushing since everything is feeling good. Im going to stick to the plan, and not dig myself into a hole long term like i have in the past.

Going to add some more GPP work this week on the deload. i have really been logging it. But 2 days a week ive been doing 15-20 minutes of GPP work after 2 of my sessions. Debating upping it to 30 minutes, or just adding a third day of GPP work of 15-20 minutes

 

[tenpoundsleft]

WEEK 2 DAY 3

DEADLIFTS WITH FORWARD PULLING BANDS
445
10 sets 3 reps

FRONT SQUAT
265
3 sets 7 reps 7RPE

INVERSE CURL MACHINE
4 sets 12 reps 8RPE

SPLIT SQUATS
90
3 sets 12 reps 8RPE

WEIGHTED PLANKS
45
3 sets 60 seconds

BELT SQUAT MARCHES
30% of squat max
6 minutes

Deads with forward pulling bands seem to be really helping me out A LOT. While the weight is only roughly 65% minus the band tension, me lockouts are becoming lightening quick. it really forces you to wedge, pull you hips into the bar and keep your shoulders beyond the bar from the jump. Which is something i struggle with early in the initial pull making my lockout weak.

Front squats are still, well, front squats. And suck. i really hate every second of doing them. After my first set i decided to try out the Zercher/Front squat harness we have similar to this one.

But i felt really unstable, plus the harness with digging into my belt. Just went back to the normal way and just worked through it.

For those actually interested, this is the Inverse Curl Machine

Really similar to a GHR, except you cant cheat like 90% of the people who use a GHR do. I wish i could have started using this machine earlier. Destroys your Hamstrings. If you have a set of heavier bands, you can do it without the machine. Here is Laura Phelps-Sweat to show you (one of the strongest female lifters ever)


WEEK 2 DAY 4

BUFFALO BAR COMP BENCH
255
10 sets 3 reps

CIRCUIT;
FACE PULLS 4 sets 25 reps
DIPS AMRAP 39,35,28,25
BAND PULL APARTS 4 sets 50 reps
HAMMER CURLS 4 sets 20 reps

MEDLEY;
FARMERS CARRIES 410
SLED DRAG 135
SLED PULL 135
Each for 30 yards rest for 30-45 seconds, another set. 15 minutes total time.

Nothing hard, but got a great pump and followed it up with some conditioning work. Im planning on doing this once a week. ill shoot for two, but realistically by the time i get done with lifting i just want to go home and eat. Id prefer to do this on a day i lift, but i may come in on a morning i dont lift and do conditioning.

Good hamstring tips - thx.

About the inverse approach - what type of bands would you recommend? I'm 220lbs, 6' even, reasonably strong hamstrings (I do a lot of Romanians, and my squat and deadlift are 4 and 5 plates respectively. My gym doesn't have any bands any longer - some asshole stole them - so I'd like to know roughly what to buy, if you can give me any recommendations?

 

[theprodgicalson]

Good hamstring tips - thx.

About the inverse approach - what type of bands would you recommend? I'm 220lbs, 6' even, reasonably strong hamstrings (I do a lot of Romanians, and my squat and deadlift are 4 and 5 plates respectively. My gym doesn't have any bands any longer - some asshole stole them - so I'd like to know roughly what to buy, if you can give me any recommendations?

I think these should do the trick. Give me a couple days and I'll try it with this band(I have this exact band) and let you know my experience. For reference I'm 6'3 235lbs
https://www.elitefts.com/pro-average-resistance-band.html

 

[tenpoundsleft]

I think these should do the trick. Give me a couple days and I'll try it with this band(I have this exact band) and let you know my experience. For reference I'm 6'3 235lbs
https://www.elitefts.com/pro-average-resistance-band.html

So you use ONE band, that's it?

I guess buying two is better - to be able to use with squats and other BB exercises too.

 

[theprodgicalson]

So you use ONE band, that's it?

I guess buying two is better - to be able to use with squats and other BB exercises too.

Sorry it took a few days to get back to you.
I just tried this right now in my office.(have one of the grey bands here for streching. the other in my gym bag) I think one would suffice. i did a quick set of 5 with relative ease.

Just make sure you lock your feet in, keep a strong core ( shoulders to your knees should be a straight line, no hinging at the hips) and focus on contracting your hamstrings on the concentric portion.

Personally, i would pick up this pack of bands
Mountain Dog Band Pack
If purchased seperated, your spending close to $115, so youre saving $30 getting the pack. and all these bands will be usefull in your training.

I personally dont see much use of having 2 of the grey bands. i have 2 and have only used them for stretching purpuses.

 

[Perrin Aybara]

So the front squat harness was a disappointment? I came across them online recently and they looked promising.

 

[theprodgicalson]

So the front squat harness was a disappointment? I came across them online recently and they looked promising.

I persoanlly hated it more than doing them without the harness. Not sure how much the ones you looked at cost, but if your serious, i would much rather you get a SSB bar. Or, preferablly the Kabuki Tranformer bar. Im heavily considering purchasing one.

 

[Perrin Aybara]

I persoanlly hated it more than doing them without the harness. Not sure how much the ones you looked at cost, but if your serious, i would much rather you get a SSB bar. Or, preferablly the Kabuki Tranformer bar. Im heavily considering purchasing one.

I've tried oly grip, cross armed grip, and using straps and there's just no way for me to keep the bar up with enough weight to be challenging. Yeah, SSB would probably be more useful at about the same price. Would love to try one. Unlikely my gym ever gets anything like that. The guy that owned the axle bar left and took it with him, so only specialty bar we have now is a buffalo bar. It also belongs to a member.

 

[theprodgicalson]

I've tried oly grip, cross armed grip, and using straps and there's just no way for me to keep the bar up with enough weight to be challenging. Yeah, SSB would probably be more useful at about the same price. Would love to try one. Unlikely my gym ever gets anything like that. The guy that owned the axle bar left and took it with him, so only specialty bar we have now is a buffalo bar. It also belongs to a member.

In your travels for work, try to see if you can find a gym with one. Overall, if I were able to only purchase one specialty bar, it would be the SSB. It can almost mimick a front or back squat depending on how you hold the handles

 

[tenpoundsleft]

I persoanlly hated it more than doing them without the harness. Not sure how much the ones you looked at cost, but if your serious, i would much rather you get a SSB bar. Or, preferablly the Kabuki Tranformer bar. Im heavily considering purchasing one.

Damn, that's a cool bar:
Transformer Bar [V3]

The Rogue SSB is nice too, but doesn't look as thought through.
SB-1 - Rogue Safety Squat Bar

 

[theprodgicalson]

Damn, that's a cool bar:
Transformer Bar [V3]

The Rogue SSB is nice too, but doesn't look as thought through.
SB-1 - Rogue Safety Squat Bar

Yeah man, it's an amazing versatile bar.

 

[theprodgicalson]

Last week was a deload week. Really don't feel like going back and entering everything I did because I was all over the place. Just had some fun with accessories

Entering into a hypertrophy block, so I'm increasing calories week to week. Very happy with the last block and how I recovered from the back sprain to come back and hit rep PRs

WEEK 12 DAY 1
SSB NARROW STANCE SQUAT BELTLESS
315
4 sets 8 reps
AMRAP with belt
17

3" DEFICIT RDL
325
4 sets 8 reps

BELT SQUAT GOOD MORNING
4 sets 10 reps 7RPE

SPLIT SQUAT 3-0-3 TEMPO
45/hand
3 sets 12 reps 8RPE

WEIGHTED DEADBUG
4 sets 15 reps

RENEGADE ROWS
40
3 sets 10 reps

Solid day here considering the last week and a half has been insanely busy. I REALLY wanted 20 on that AMRAP I just did not have the air for it. Rep 17 wasn't that difficult, I couldn't catch my air enough. Also threw on the oly shoes versus my normal flats to REALLY emphasize the quads.

I am really growing to love beltless work

 

[theprodgicalson]

WEEK 12 DAY 2
BW 235.6
COMP GRIP BENCH (5-2-0 TEMPO)
235
5 sets 6 reps
235
1 set AMRAP 18 reps ( no tempo)

CLOSE GRIP BENCH
225
4 sets 6 reps

GIANT SET
Tate press (5ct eccentric) 35 4x12
Wide Grip Lat Pulldown 165 4x20
Incline Chain Flies (2 chains per side) 4x10
Shoulder Lateral Raises 20 4x30

Was running short on time, so i made the majority of my accessories in a giant set. Still missed out on neutral grip pull ups.

Ton of pressing reps, but this is a hypertrophy block. Was honestly really surprised by the AMRAP because the 5th set of tempo work was harder than i thought it was going to be. This is the closest ive ever done anything to the NFL combine. Just looked up the results of this year, top guy got 25 reps at 225.