2018 Training Log

[theprodgicalson]

Update - been a crazy couple weeks. moved across the country. still here still lifting just been enjoying life

WEEK 13 - no lifting

Lost all my gains.....I am pretty sure that's the longest I had not lifted in a few years. it was something like 9-10 days. Surprisingly was okay with it and enjoyed myself.

WEEK 14 DAY1
2" DEFICIT CONVENTIONAL DEADLIFTS BELTLESS
500
5 sets 2 reps

I also did a shit ton of rows, something like 25-30 sets. This was a scheduled lifting day, I just needed some weight in my hands and wanted to check out a gym in the new area I am in.

WEEK 14 DAY 2
SSB SQUATS NARROW STANCE
330
3 sets 8 reps
1 set AMRAP 13 reps

DEFICIT RDL BELTLESS
345
4 sets 6 reps

SSB SEATED ROUNDED BACK GOOD MORNINGS
165
4 sets 10 reps 7RPE

SPLIT SQUATS 3-0-3 tempo
50/hand
4 sets 12 reps 7RPE

WEIGHTED DEADBUGS
10/hand
4 sets 10 reps

RENEGADE ROWS
40
4 sets 10 reps


WEEK 14 DAY 3
COMP GRIP TEMPO BENCH 5-2-0
245
4 sets 6 reps
1 set AMRAP 15 reps

CLOSE GRIP BENCH
235
3 sets 6 reps

TATE PRESS 5ct eccentric
40
4 sets 10 reps

WIDE GRIP PULLDOWNS
4 sets 20 reps

WEIGHTED PULL UPS
BW +50
2 sets AMRAP 15,13
BW+25
2 sets AMRAP 15 14

NEUTRAL GRIP PULL UPS
4 sets AMRAP

SHOULDER LATERAL RAISES
3 sets 30 reps


WEEK 14 DAY 4
2" SUMO DEFICIT DEADLIFTS BELTLESS
475
4 sets 5 reps
1 set AMRAP 11

HATFIELD SQUATS
395
3 sets 6 reps 7 RPE

SSB GOOD MORNING
225
4 sets 10 reps 7RPE

AB ROLLOUT
4 sets 15 reps

WEIGHTED DEADBUGS
10/hand
4 sets 15 reps


WEEK 14 DAY 5
CAMBERED BAR BENCH 1 chain per side
240
10 sets 3 reps

GIANT SET 4 ROUNDS;
INCLINE DB BENCH 90''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


WEEK 15 DAY 1
SSB SQUATS NARROW STANCE
375
4 sets 6 reps
1 set AMRAP 8 reps

DEFICIT RDL BELTLESS
365
4 sets 6 reps

SSB SEATED ROUNDED BACK GOOD MORNINGS
180
4 sets 10 reps 7RPE

SPLIT SQUATS 3-0-3 tempo
60/hand
3 sets 10 reps 8RPE

8 POINT PLANKS ( these SUCK)
4 sets 60 seconds

45 DEGREE BACK EXTENSION
4 sets 12 reps


WEEK 14 DAY 3
COMP GRIP TEMPO BENCH 5-2-0
265
4 sets 6 reps
1 set AMRAP 12 reps

2 BOARD CLOSE GRIP BENCH
245
2 sets AMRAP 11,8

WEIGHTED DIPS
+45
2 sets 10 reps 7 RPE
+25
2 sets 10 reps 7 RPE

SEAL ROWS
165
4 sets 12 reps 7 RPE

DB FLOOR PRESS
90's
4 sets 12 reps 7 RPE

INVERTED ROWS
4 sets AMRAP


WEEK 14 DAY 4
2" SUMO DEFICIT DEADLIFTS BELTLESS
505
3 sets 4 reps
1 set AMRAP 10

HATFIELD SQUATS
425
3 sets 6 reps

NARROW STANCE LEG PRESS with bands
8 plates a side
4 sets 10 reps 7RPE

DB RDL
125's
4 sets 15 reps 8 RPE

AB ROLL OUTS
4 sets AMRAP


WEEK 15 DAY 5
BENCH AGAINST 60-90 band tension
255
10 sets 3 reps

GIANT SET 4 ROUNDS;
INCLINE 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


Alot to go over so im not going to go over every day. a couple good days and a few rough days. This week in particular was pretty brutal. Stoked about the SSB narrow stance this week. thats definitely getting close to my comp stance straight bar territory. Bench has been feeling good, deads have been feeeling decent enough, not the best they have been but this has been a beltless training cycle and i suck at beltless.

 

[theprodgicalson]

WEEK 16 DAY 1
SSB SQUATS NARROW STANCE
395
2 sets 6 reps
1 set AMRAP 8 reps

DEFICIT RDL BELTLESS
385
3 sets 6 reps

SSB SEATED ROUNDED BACK GOOD MORNINGS
205
2 sets 10 reps 7RPE

SPLIT SQUATS 3-0-3 tempo
60/hand
2 sets 10 reps 8RPE

8 POINT PLANKS
2 sets 60 seconds

45 DEGREE BACK EXTENSION
2 sets 12 reps

Pretty massive PR on the SSB. Would have been a PR regardless of stance. Last week was also, but i didnt realize until now looking back at my training journals. Best ever was 395 for a double. Heading into peaking last meet hit 405 straight bar for 10 reps. Was really amped up about it.

WEEK 16 DAY 2
COMP GRIP TEMPO BENCH 5-2-0
285
2 sets 6 reps
1 set AMRAP 12 reps

2 BOARD CLOSE GRIP BENCH
260
1 sets AMRAP 12

WEIGHTED DIPS
+70
2 sets 10 reps 7 RPE

SEAL ROWS
195
2 sets 12 reps 7 RPE

DB FLOOR PRESS
110's
2 sets 12 reps 7 RPE

INVERTED ROWS
2 sets AMRAP

Another good day here. Excited to finally get back up into the 300's now that this hyperthrophy block is about finished up.

Bodyweight crept up with moving and not tracking anything. Back down to 235. would like to be around 230 in the next coming weeks before i start prep for the next meet.

 

[theprodgicalson]

WEEK 16 DAY 3
BW 235.2
Comp Deadlifts
545
1 sets 4 reps
1 set AMRAP 8 (rep PR)

HATFIELD SQUATS
455
2 sets 5 reps 7RPE

NARROW STANCE LEG PRESS with bands
3 plates a side
2 sets 10 reps 7RPE

DB RDL BELTLESS
150's
2 sets 15 reps 8 RPE

AB ROLL OUTS
2 sets AMRAP


WEEK 16 DAY 4
BENCH AGAINST 60-90 band tension
275
8 sets 2 reps

GIANT SET 2 ROUNDS;
INCLINE DB BENCH 105's - 15,12, 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


I really wanted 10 on the deadlift AMRAP. I thought for sure after the first set I had it. They were super easy. I decided to use straps for the AMRAP since my hands are beat to shit right now. Definitely messed with the pull. Either case a PR at the end of this training block. Was a solid week with some decent PR's to build on.

Was tossing around some numbers in my head. I would like these numbers to be my openers at my next meet at the end of summer.
Squat - 500
Bench - 385
Deads - 660
Just putting this here for further reference for myself

 

[theprodgicalson]

DEALOAD WEEK 17 DAY 1
COMP SQUATS
365
2 sets 5 reps

DEFICIT RDL BELTLESS
275
2 sets 6 reps

SSB SEATED ROUNDED BACK GOOD MORNINGS
205
2 sets 10 reps 7RPE

SPLIT SQUATS 3-0-3 tempo
60/hand
2 sets 10 reps 8RPE

8 POINT PLANKS
2 sets 60 seconds

45 DEGREE BACK EXTENSION
BW + 110
2 sets 12 reps

DELOAD WEEK 17 DAY 2
COMP GRIP BENCH
275
3 sets 5 reps

WEIGHTED DIPS
+90
2 sets 10 reps 7 RPE

SEAL ROWS
195
2 sets 12 reps 7 RPE

DB FLOOR PRESS
105's
2 sets 12 reps 7 RPE

INVERTED ROWS
2 sets AMRAP


Nothing special or fun or exciting. Slight deload on lower body working my way into a new block of training

 

[theprodgicalson]

DEALOAD WEEK 17 DAY 3
BW 236.1
Comp Deadlifts
455
5 sets 2 reps

HATFIELD SQUATS
315
2 sets 6 reps

NARROW STANCE LEG PRESS with bands
3 plates a side
2 sets 10 reps 7RPE

DB RDL BELTLESS
150's
2 sets 15 reps 8 RPE

AB ROLL OUTS
2 sets AMRAP

DELOAD WEEK 17 DAY 4
BENCH 60 sec rest
290
8 sets 2 reps

GIANT SET 2 ROUNDS;
INCLINE DB BENCH 100's - 15,12, 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

 

[theprodgicalson]

WEEK 18 DAY 1
COMP SQUATS
465
3 sets 1 rep 7RPE
430
4 sets 5 reps
410
1 set 5 reps

DEADLIFT OFF 2" BLOCKS
575
5 sets 3 reps 7RPE

SSB SEATED ROUNDED BACK GOOD MORNINGS
205
3 sets 10 reps 7RPE

SPLIT SQUATS 3-0-3 tempo
45/hand
3 sets 10 reps 8RPE

8 POINT PLANKS
2 sets 60 seconds

45 DEGREE BACK EXTENSION
BW + 110
3 sets 12 reps

Day went fairly well. Played it a little safe with the singles on squats, could have probably went to 475-480, but its a good starting point for this block. Overall, fairly big volume PR on squats. Block pulls felt great, again, could have probably went up another 10-15lbs, but a good starting point. ive learned id rather be a little under than over when it comes to RPE.

WEEK 18 DAY 2
COMP GRIP BENCH
365
3 sets 1 rep 7RPE
340
3 sets 4 reps

WEIGHTED DIPS
+65
3 sets 10 reps 7 RPE

SEAL ROWS
195
3 sets 12 reps 7 RPE

DB FLOOR PRESS
95's
3 sets 12 reps 7 RPE

SEATED LOW ROWS
3 sets 10 reps

INVERTED ROWS
2 sets AMRAP

Another decent day here. My left shoulder has been kind of bothering me the last couple weeks. I believe its from weighted dips. Am going to drop those next week. Was surprised, because it was really starting to bother me when I got into the heavier weights.

 

[theprodgicalson]

WEEK 18 DAY 3
BW 237.2
Comp Deadlifts
600
2 sets 2 reps 7RPE
585
2 sets 2 reps
560
3 sets 3 reps

HATFIELD SQUATS
365
3 sets 4 reps

NARROW STANCE LEG PRESS with bands
3 plates a side
3 sets 10 reps 7RPE

DB RDL BELTLESS
130's
3 sets 12 reps 8 RPE

SEATED LOW ROW
4 sets 10 reps

LILLY SHRUGS
3 sets 12 reps

AB ROLL OUTS
3 sets AMRAP

WEEK 18 DAY 4
BENCH 60 sec rest
275
8 sets 2 reps

GIANT SET 3 ROUNDS;
INCLINE DB BENCH 100's - 15,13,11 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 great. It's about where I figured I would be. Pretty sure that's a volume PR or very close to one.

Going to be slowly increasing calories week to week for here on out.

 

[theprodgicalson]

WEEK 19 DAY 1
COMP SQUATS
375
5 sets 5 reps
1 set AMRAP 15 reps

DEADLIFT OFF 2" BLOCKS
495
5 sets 4

GLUTE HAM RAISES
3 sets AMRAP


NARROW STANCE LEG PRESS with bands
3 plates a side
3 sets 10 reps 7RPE

8 POINT PLANKS
2 sets 60 seconds

45 DEGREE BACK EXTENSION
BW + 110
3 sets 12 reps

I have to give it up to @RodgerThat I'm not sure how you hike/ski/mountain bike and train the same day. I went on a pretty strenuous 4 mile hike about 3-4 hours before the gym, and it absolutely killed me performance. This weren't "hard" I just lacked the energy and explosiveness I would have usually had. It was a rough session to get through. One of those times you really have to get down and bear through the rest of it knowing it's what you have to do. I'll never go on a hike like that before a lower body day again. Lesson learned.


WEEK 19 DAY 2
COMP GRIP BENCH
305
5 sets 4 reps
1 set AMRAP 8 reps

SWISS BAR FLOOR PRESS
275
3 sets 6 reps

DECLINE CLOSE GRIP
175
3 sets 10 reps 7 RPE

SEAL ROWS
185
3 sets 12 reps

DB FLOOR PRESS
85's
3 sets 10 reps 7 RPE

SEATED LOW ROWS
3 sets 10 reps

INVERTED ROWS
3 sets AMRAP

This day felt great. Touching a tad lower on my chest and it felt great. Going to see how this improves in the weeks to come. Swapped out WEIGHTED dips for decline close grip and I REALLY liked it. I tried both decline and incline CG and decline was the winner. Felt great. Triceps were torched after this session.

 

[RodgerThat]

I have to give it up to @RodgerThat I'm not sure how you hike/ski/mountain bike and train the same day

Steroids helped but ya it’s not great especially at the level you are, but easier when you aren’t pushing elite level numbers. The thing for me is I worked out to do those things where as most people do those things for a work out of the passion ain’t their just like anything it makes it harder. Been a minute since I dove into the logs so thanks for the tag brother your numbers are looking unreal

 

[theprodgicalson]

WEEK 19 DAY 3
BW 238.9
Comp Deadlifts
530
6 sets 3 reps
1 set AMRAP 10 reps

HATFIELD SQUATS
375
3 sets 5 reps

NARROW STANCE LEG PRESS with bands
3 plates a side
3 sets 10 reps 7RPE

DB RDL BELTLESS
125's
3 sets 15 reps 8 RPE

AB ROLL OUTS
3 sets AMRAP

Deads went well. I wanted 10 on the AMRAP. Missed 10 with 530 in the fall so I'm glad to hit that number, especially after having done 6 sets prior.

WEEK 19 DAY 4
BENCH with 80lbs of chains 60 sec rest
205
12 sets 3 reps

FEET UP CGBP
205
2 sets AMRAP 19,17 reps

GIANT SET 3 ROUNDS;
INCLINE DB BENCH 95's - 15,13,12 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

The refinement in technique is proving to be what I need on bench. Have some light pain coming from where my lat and tricep meet. Not sure from what but if it's still bothering me in a week I'll get it checked out.

 

[theprodgicalson]

WEEK 20 DAY 1
COMP SQUATS
390
3 sets 5 reps
1 set AMRAP 12 reps

DEADLIFT OFF 2" BLOCKS
510
4 sets 4 reps

GLUTE HAM RAISES
3 sets AMRAP

All I had time for this session. Started a new job and lifted at a new gym. I used a Duffalo bar for squats. Liked it better than any buffalo bar I've used.


WEEK 20 DAY 2
COMP GRIP BENCH
320
4 sets 4 reps
1 set AMRAP 6 reps

SWISS BAR FLOOR PRESS
290
3 sets 5 reps

INCLINE CLOSE GRIP
185
3 sets 10 reps 7 RPE

SEAL ROWS
185
3 sets 12 reps

DB FLOOR PRESS
90's
3 sets 10 reps 7 RPE

SEATED LOW ROWS
3 sets 10 reps

INVERTED ROWS
3 sets AMRAP

Bench is continuing to feel better and better every week.


WEEK 20 DAY 3

Comp Deadlifts
550
4 sets 3 reps
1 set AMRAP 9 reps REP PR

HATFIELD SQUATS
385
3 sets 5 reps

NARROW STANCE LEG PRESS with bands
3 plates a side
3 sets 10 reps 7RPE

DB RDL BELTLESS
125's
3 sets 15 reps 8 RPE

AB ROLL OUTS
3 sets AMRAP

Deads honestly felt like garbage. Really surprised I was able to hit 9


WEEK 20 DAY 4
DUFFALO BENCH with 80lbs of chains 60 sec rest
235
10 sets 3 reps

DUFFALO BAR FEET UP CGBP
235
2 sets AMRAP 17,11 reps

GIANT SET 3 ROUNDS;
INCLINE FATBELL BENCH 80's - 15,14,12 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

 

[ickyrica]

I'm wicked fucking cocked right now so I'll keep this shit short and sweet.

Congrats.

Next year is just around the corner hope he stays in Cleveland

 

[theprodgicalson]

Thanks brother. I'm going to enjoy the ride while it lasts!

I think with our fairly high draft selection this year, I think there is a good chance he may stick around. Make one or two moves in the off-season, and I'd say he stays for sure. He is getting up there in age. I'd imagine he just wants to retire with the next team he signs with

 

[ickyrica]

Thanks brother. I'm going to enjoy the ride while it lasts!

I think with our fairly high draft selection this year, I think there is a good chance he may stick around. Make one or two moves in the off-season, and I'd say he stays for sure. He is getting up there in age. I'd imagine he just wants to retire with the next team he signs with

Feeling a little sober now, haha. Last night was a good one w booze. Been a while since I've tied one on like that. Can't believe I wrote something that was readable.

That was probably the worst 3 point shooting I've ever seen in a game! Unreal how bad they were. You guys got it though, good close out on the road. I know the Celtics are young but they are a scrappy team at home, tough competitors. That was a better series than I ever though the NBA would get. I hope he stays because we are going to have to do that again next year!!!

 

[theprodgicalson]

I was really worried the whole first half. We played like garbage. It was bad.

I really hope Chris Paul plays in game seven. I really really want to see the Rockets win. I hate the Warriors. And not just because I'm a Cavs fan. I don't like Curry or Green at all. Curry with his stupid mouthguard chewing and Green with his dirty play all the time

 

[theprodgicalson]

WEEK 21 DAY 1
COMP SQUATS
415
2 sets 5 reps
1 set AMRAP 8 reps (rep PR)

DEADLIFT OFF 2" BLOCKS
525
3 sets 4 reps

GLUTE HAM RAISES
3 sets AMRAP


NARROW STANCE LEG PRESS with bands
3 plates a side
3 sets 10 reps 7RPE

8 POINT PLANKS
2 sets 60 seconds

45 DEGREE BACK EXTENSION
BW + 85
3 sets 12 reps

This is the best my squats have ever felt. Every week they seem to feel a little better and better. And if hate to curse myself, but I haven't had a tough of elbow pain from any of the straight bar squats the last couple weeks. I guess the shoulder stuff I've been doing is finally paying off.


WEEK 21 DAY 2
COMP GRIP BENCH
330
2 sets 4 reps
1 set AMRAP 8 reps (rep PR)

SWISS BAR FLOOR PRESS
295
2 sets 5 reps
1 set 4 reps
280
1 set 5 reps

INCLINE CLOSE GRIP
195
3 sets 10 reps 7 RPE

SEAL ROWS
200
3 sets 12 reps

DB FLOOR PRESS
90's
3 sets 10 reps 7 RPE

SEATED LOW ROWS
3 sets 10 reps

INVERTED ROWS
3 sets AMRAP

Another great bench day. The adjustments i made to my bench a few weeks ago seem to be really paying off. Didn't hit my numbers on football floor press so I did a drop down set.

I've been sick the last 2 days and dropped 5 pounds so I'll most likely drop my second bench day for this week and just hit my comp deadlift day. Got a pretty serious AMRAP that day so I need to pack the weight back on. If only my stomach would hold it in!

 

[theprodgicalson]

WEEK 21 DAY 3

Comp Deadlifts
575
3 sets 3 reps
1 set AMRAP 7.5 reps lol REP PR

HATFIELD SQUATS
400
3 sets 4 reps

NARROW STANCE LEG PRESS with bands
3 plates a side
3 sets 10 reps 7RPE

DB RDL BELTLESS
115's
3 sets 15 reps 8 RPE

AB ROLL OUTS
3 sets AMRAP

Deads felt a little better this week. A guy I've been deadlifting with the last couple weeks said every rep had the same speed rep to rep across my 3x3. I used straps again on my AMRAP. First rep was awful. It's hard to get into position with sump when using straps for me. Either case rep PR. Should have had the 8th but something in my glute ham tie in area gave me a sharp pinch so I let it go to fight another day.


WEEK 21 DAY 4
BENCH with 80lbs of chains 60 sec rest
240
8 sets 3 reps

FEET UP CGBP
240
2 sets AMRAP 16,12 reps

GIANT SET 3 ROUNDS;
INCLINE FATBELL BENCH 90's - 15,14,12 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


WEEK 22 DAY 1
BW- 240.2
COMP SQUATS
435
1 set AMRAP 12 reps (rep PR)

DEADLIFT OFF 2" BLOCKS
550
2 sets 4 reps

GLUTE HAM RAISES
2 sets AMRAP


NARROW STANCE LEG PRESS with bands
3 plates a side
2 sets 10 reps 7RPE

8 POINT PLANKS
2 sets 60 seconds

45 DEGREE BACK EXTENSION
BW + 100
2 sets 12 reps

Pretty massive "rep"PR. Best is 405 for 10. Felt like I could habe probably squeezed out a couple more I was just out of air.


WEEK 21 DAY 2
COMP GRIP BENCH
350
1 set AMRAP 6.75 reps (rep PR)

SWISS BAR FLOOR PRESS
260
2 sets 5 reps

INCLINE CLOSE GRIP
185
2 sets 10 reps 7 RPE

SEAL ROWS
215
2 sets 12 reps

DB FLOOR PRESS
90's
3 sets 10 reps 7 RPE

SEATED LOW ROWS
3 sets 10 reps

INVERTED ROWS
2 sets AMRAP

Died SUPER quick on bench today. My normal sticking point on bench has now moved to about 2-3" higher lol. Getting close to a goal of hitting 365 for 5 with some left in the tank.

 

[ickyrica]

COMP GRIP BENCH
350
1 set AMRAP 6.75 reps (rep PR)

yeah buddy. That's tough stuff!!

 

[theprodgicalson]

yeah buddy. That's tough stuff!!

Very happy about it. Every lift is headed in the right direction right now. And my elbow hasn't been bothering me in the slightest bit. As of now its looking like I'll finally get above 400.

In comp I would really like to hit something like this 380-402 and then either 408 or 413 depending on how 402 moves.

 

[Perrin Aybara]

Been wanting to try Hatfield squats now that I have an SSB.