2017 training log

[theprodgicalson]

Also, i forgot to add. during my bench warm ups i had a pain coming from my abs right near my waistline on one side. im really hoping its just a strain. didnt bother me or hurt at all until bench. its a very centralized spot so im hoping its not a hernia.

didnt bother at all on squats. just bench and a little on barbell rows. After talking with a couple guys at the gym, i think its just a strain. im fucking hoping it is.

 

[theprodgicalson]

Hope everyone enjoyed their holiday weekend. mine was fantastic other than the fact i didnt get as much sleep as i would have liked.

Switching gears on training a bit here.
WEEK 1 Day 1
5 second eccentric Squats
365
5 sets 5 reps 8RPE
6th set was AMRAP of 11

Snatch Grip Deadlifts off 3" blocks
385
4 sets 6 reps 8RPE

Belt Squats
2 plates/side
4 sets 10 reps

Banded Dimel Deads
335 + roughly 100 band tension
4 sets 15 reps

Reverse Hypers
4 plates 2 quarters
4 sets 10 reps

Suitcase Holds
4 plates + the apparatus
4 sets 30 seconds

The 5 second eccentric squats were brutal. was really surprised i was able to get 11 on the AMRAP set. it actually mae those feel easy. First time doing snatch grip deads. had to do them beltless to get into proper position. Ill try to not have my grip all the way to the collars next time. should help with that. but ive never felt anything hit my mid/upper back like these before. Dimel deads were new also. during one of my sets i thought i might poop my shorts. these were lightweight but the amount of bracing need so you dont get pulled out of position is incredible.

WEEK 1 Day 2
Close Grip Bench
275
5 sets 5 reps
6th set AMRAP 11 reps 9RPE

Cambered Swiss bar
245
4 sets 6 reps alternating grip every set

T-Bar Rows
150
4 sets 12-15 reps at 8RPE

Incline Skull Crushers
100
4 sets 10 reps

Tricep Pushdowns
90
4 sets 20 reps

Rope Hammer curls
90
4 sets 20 reps

CGBP felt great. went a tad under on my 5 rep sets as they were supposed to be 8RPE. bad id rather be a little under than over at this stage in the game. I honestly was probably at 8RPE on my AMRAP. had my buddy call me last rep for me whenever he thought i was at 9RPE. Triceps were annihilated by the time i got to the closer grips on the Swiss bar. Should have done the closer grips first. First time doing incline Skullcrushers. Used the Fat EZ bar that is full barbell length in hopes skullcrushers wouldn't fuck with my elbow. didn't bother my elbow a bit. I think the bar weights 30lbs, ill have to weigh it next time im at the gym.

 

[Perrin Aybara]

Also, i forgot to add. during my bench warm ups i had a pain coming from my abs right near my waistline on one side. im really hoping its just a strain. didnt bother me or hurt at all until bench. its a very centralized spot so im hoping its not a hernia.

didnt bother at all on squats. just bench and a little on barbell rows. After talking with a couple guys at the gym, i think its just a strain. im fucking hoping it is.

I get that sometimes, too. Especially on front squats.

 

[theprodgicalson]

I get that sometimes, too. Especially on front squats.

yeah, its not bothering me anymore. it did for like two days and i forgot about it till a guy at the gym asked me how it felt. never had to happen before. it was really strange that it happened on bench.

 

[Perrin Aybara]

yeah, its not bothering me anymore. it did for like two days and i forgot about it till a guy at the gym asked me how it felt. never had to happen before. it was really strange that it happened on bench.

It only bothers me during the set. It's bad on front squats sometimes. I'll have to stop the set immediately.

 

[theprodgicalson]

WEEK 1 DAY 3

Deadlifts with bands (100-140 in band tension)
405
15 sets 1 rep 7RPE

SSB Goodmornings
265
3 sets 6 reps 7 to 8RPE
245
1 set 6 reps 8RPE

Back Attack Machine
105
4 sets 10 reps 8RPE

Hip adductor/abductor
4 sets 25 reps

Weighted planks
125
3 sets 30 seconds

WEEK 1 day 4

Comp Bench
315
7 sets 3 reps 8RPE
295
2 sets 3 reps 8RPE

CIRCUIT
4 sets 15 reps 8RPE
FacePulls (orange band)
Tricep pushdowns 90lbs
Single Arm OHP 55lbs
One Arm DB Rows 120lbs

My adductors were still sore from the eccentric squats. those were killer. Day 3 felt awesome aside from that. Had to drop down on my good mornings for my last set. felt like i wasnt hinging my hips enough i felt on the 3rd set. i REALLY like the back attack machine.

Day 4 bench felt good. i probably could have finished out the 9 sets with 315 without reaching 8 RPE but felt i was getting close by the 7th set. the circuit at the end was awesome. Great pump and sweat.

 

[theprodgicalson]

WEEK 2 DAY 1

5 second eccentric Squats
375
4 sets 4 reps 8RPE
5th set was AMRAP of 11

Snatch Grip Deadlifts off 3" blocks
445
3 sets 5 reps 8RPE
405
1 set 5 reps 8RPE

Belt Squats
2 plates + 15lbs /side
5 sets 10.10,9,8,8 8RPE

Banded Dimel Deads
345 + roughly 120 band tension
3 sets 15 reps

Reverse Hypers
4 plates 2 35's
4 sets 10 reps

Suitcase Holds
4 plates + the apparatus
4 sets 30 seconds


WEEK 2 DAY 2
Close Grip Bench
295
4 sets 4 reps 8RPE
5th set AMRAP 8 reps 9.5RPE

Cambered Swiss bar Bench
260 (3 closest grips)
3 sets 5 reps 8RPE
275 (2 widest grips)
2 sets 5 reps 8RPE

Chest Supported Rows
1-45 1-35
2 sets 15 reps
1-45 2-10's
2 sets 15 reps

Fat Bar Incline Skull Crushers
110
4 sets 12 reps

Inverted Rows
4 sets 12 reps

Fat V Bar Pushdowns
4 sets 20 reps

Rope hammer curls
3 sets 20 reps


2 SOLID training session back to back. Again was surprised by the AMRAP after eccentric squats. The eccentric squats felt alot harder than they looked on camera. Fairly certain the AMRAP was a PR. Would really like to be doing this amount of reps in the 400+ range. But i cant complain, less than two years ago i hadnt squatted over 375.

Snatch Grip Deads felt way better this week. huge increase in poundage over last week. done beltless again.

if you have a belt squat machine or can rig one up with boxes and a dip belt, do it. the pump from these are unreal.

Banded Dimel deads felt better this week as well. small increase in poundage. could have probably gone up in weight, but im really trying to focus on staying as upright as possible and keeping my hips open as possible on these.

CGBP felt great. 20pound increase over last week. the AMRAP was a PR as well. the last rep was a little harder than it should have been. the weight shot back over shoulders too soon.

Swiss bar felt good too. the outer grips i can handle heavier went so i upped it to hit the prescribed RPE.

im really liking the fatbar skull crushers. havent been bothering my elbow at all which is a surprise. triceps were FULL after those.

if you ahvent tried Inverted Rows, give them a shot some day. i didnt think they would be as hard as they are.

 

[theprodgicalson]

Week 2 Day 3

Deadlifts with 80-120 in bands
465 plus bands
12 sets 1 rep 7RPE

SSB good mornings
285
5 sets 5 reps 8RPE

Back Attack Machine
115
4 sets 12 reps

Box jumps
48" box
5 sets 3 reps

Adductors/abductors
3 sets 25 reps

Weighted planks
100lbs
3 sets 30 seconds


Week 2 Day 4

Comp Bench
320
9 sets 3 reps 8RPE

Circuit
Face pulls (Orange band)
Fat V Bar pushdowns (120)
Single arm DB OHP (50-40)
DB row (120-100)
4 sets 20 reps 8RPE

Deads felt great. Lock out is getting quicker. Back attack machine just fycking lights up my low back,gams and glutes. I love it.

Was surprised I was able to box jump 4" for multiple sets and reps. PR there lol

Bench felt smooth also. All reps felt and looked consistent rep to rep. I beleive that was a volume PR.

 

[theprodgicalson]

Also, is 450am EST. been on the road for about 45 minutes going to meet up with some Mesolites at a meet. Just stopped and got some grub. Doing deadlift only. Shooting for 300kg or up. Come back home and taking a red eye to go on vacation for 9 days. Found some awesome gyms to lift at on my trip.

Life is fucking awesome. Appreciate it.

Just had a good friends little brother suddenly pass away 2 days ago. 28 years old and was in the Police acamedy. Perfectly healthy. Met and beat all the physical requirements to join the force. Didn't show up for school so they called my friend and he went to his brothers house. Found him dead in his bed. Medical examiners said he died of heart complications.

Don't take life for granted my brothers. Never know when your time to go is. Chase your dreams and don't EVER stop. Be grateful and appreciate the friends and family you have in your life. I've lost too many friends in my short time on this planet.

/end rant

PS. Get fuckkng bloodwork. If you're not, you're a fucking idiot

 

[jaymaximus]

Also, is 450am EST. been on the road for about 45 minutes going to meet up with some Mesolites at a meet. Just stopped and got some grub. Doing deadlift only. Shooting for 300kg or up. Come back home and taking a red eye to go on vacation for 9 days. Found some awesome gyms to lift at on my trip.

Life is fucking awesome. Appreciate it.

Just had a good friends little brother suddenly pass away 2 days ago. 28 years old and was in the Police acamedy. Perfectly healthy. Met and beat all the physical requirements to join the force. Didn't show up for school so they called my friend and he went to his brothers house. Found him dead in his bed. Medical examiners said he died of heart complications.

Don't take life for granted my brothers. Never know when your time to go is. Chase your dreams and don't EVER stop. Be grateful and appreciate the friends and family you have in your life. I've lost too many friends in my short time on this planet.

/end rant

PS. Get fuckkng bloodwork. If you're not, you're a fucking idiot

Sorry to hear about your friends man. Good luck on the DL though.

 

[Johnny442]

Sorry about your friend. Good luck and rip that shit!

 

[franchise24]

Sorry to hear about your friend.

When adductors/abductors. Do you do them on a machine?

And to all the MESOITES competing rip it up!!!

 

[Masters Power]

Good to see you this weekend my friend and thanks again for your help.

A 700 pull isn't too far off in the future for you.

 

[theprodgicalson]

Good to see you this weekend my friend and thanks again for your help.

A 700 pull isn't too far off in the future for you.

Good to see you too my man. I can only hope I'm in half the shape you're in at your age!

I missed 660 at the meet. Warm ups didn't feel great at anything over 80%. Pulling against bands two days prior didn't do me any favors. Speed off the floor is fast, and dies at my knees. Which is all technique. I'll be back for 700 in a few months


Week 3 Day 1

Squats
405
1 set 4 reps
AMRAP 7 reps

Snatch grip deads
475
2 sets 4 reps
445
2 sets 4 reps

Belt Squats
225
5 sets 6 reps

Dimel deads
385
3 sets 15 reps

Did this at an old LA Fitness while on vacation. Squats were done naked knee and with one of those shitty harbinger nylon Velcro belts that the gym had. Forgot to throw at least a belt in my bag. Regardless the AMRAP was a rep PR. The bar was sliding down my back after rep 4 so I'm sure I could have gotten more.

Rigged up a belt squat with a dip belt and boxes. Couldn't fit any more weight on it.


Week 3 Day 2

Close grip Bench
315
1 set 5 reps
AMRAP 7 reps

Dumbell Neutral Grip
130's
4 sets 4 reps

TBar Rows
3-45's 1-25
2 sets 15 reps
2-45's 1-25
2 sets 15 reps

Incline Skullcrushers
125
4 sets 12 reps

Inverted Rows
4 sets 12 reps


Rep PR on CGBP. Rep 7 was a 10RPE. Died super quick from 6-7. No football bar so did neutral grip DB's

 

[theprodgicalson]

Shit, i missed putting in last week last 2 training days. I forget. onto this week though...
was a light deload week getting ready to hope into full beast mode this coming week.

WEEK 4 Day 1

Squats
355
3 sets 5 reps (somewhere around 7RPE Probably a lot lighter)

Snatch Grip Deads
405
2 sets 6 reps 7RPE

Belt Squats
4 plates
1 setr 12 reps
4 plates plus 40lbs
1 set 12 reps
4 plates plus 60lbs
1 set 12 reps

Banded Dimel Deads
425 plus band tension
2 sets 15 reps

Reverse Hyper
4 plates 2 quarters
4 sets 15 reps

suitcase Holds
185
4 sets 20 seconds

WEEK 4 Day 2

Close Grip bench
315
2 sets 5 reps 8 RPE
AMRAP 8 reps (10 reps still eludes me)

FootBall Bar Bench
265
2sets 8 reps 8RPE

Widegrip Lat Pulldowns
3 sets 15 reps

Dips
3 sets 12 reps

Single Arm seated cable row
3 sets 12 reps

Triceps pushdown
3 sets 20 reps

Cable Curls
3 sets 30 reps

WEEK 4 Day 3

Deadlifts
535
5 sets 2 reps

Box Jumps
48" box
3 sets 3 reps

Back Attack machine
5 25's
2 sets 12 reps
4 25's
1 set 12 reps

Hip Adductor/Abductor
3 sets 25 reps

Planks
100lbs
3 sets 30 seconds

WEEK 4 Day 4

Bench
340
3 sets 3 reps 8RPE
315
2 sets 3 reps

Circuit;
Seated rear delt flies (black band)
Football Bar JM Press (125 2 sets 115 2 sets)
Single Arm Overhead (45 3 sets 35 1 set)
Single Arm lat pulldowns
4 sets 20 reps

all in all it was a good week. Squats felt Explosive although I was probably under the prescribed RPE Same with Deads. Feel like I needed that though. Especially on deads as ive been pushing them hard since my last meet.

Bench continue to feel strong. 340 3x3 is the most ive done im fairly sure. excited to kick things up a couple notches in the coming weeks.

 

[Perrin Aybara]

What's your opinion on belt squats and football bar bench so far?

 

[theprodgicalson]

@Perrin Aybara
Belts squats are phenomal. Nothing hits my legs like that. Especially my quads which are a weak point. Implement them if you can.

Football bar is still a tad early to tell. Takes away any elbow issues you may have as it never bothers mine. But based on the 340 3x3 which I probably could have done 5x3 realistically, I'd say it's working. The wider grips hit my chest a lot. Even wide grip bench I don't feel my chest get lit up as much as the football bar.

 

[theprodgicalson]

WEEK 5 DAY 1

SSB Squats with 2ct pause
265 1 set 5 reps
285 1 set 5 reps
315 1 set 5 reps
340 1 set 5 reps
360 1 set 5 reps @9RPE

SSB Squats with 4ct pause
290
2 sets AMRAP (9,8)

Back Attack Machine
3 -45s
2 sets 12 reps 7RPE
2 -45s 2-10s
2 sets 12 reps 7RPE

Goblet Squat
ss
KB Swing
100lb KB
2 sets 7 reps
80lb KB
2 sets 7 reps

Reverse Hyper
4 -45's 2 -35's
3 sets 15 reps 8RPE
4 -45's 4 -10's
1 set 15 Reps

Suitcase Holds
4 sets 20 seconds


WEEK 5 DAY 2

Buffalo Bar Bench 2ct pause
265
1 set 6 reps
280
1 set 6 reps
295
1 set 6 reps
310
1 set 6 reps
325
1 set 6 reps @9.5RPE

Buffalo Bar Bench T-n-G AMRAP
260
1 set 11 reps
1 set 10 reps
1 set 8 reps

JM Presses with swiss bar
135
4 sets 12 reps

Single Arm Lat Pulldowns
4 sets 20 reps

KB bottom up OHP
40kb
3 sets 12 reps
30KB
1 set 12 reps

Rear delt flies
4 sets 25 reps

cable curls
3 sets 20 reps

Have a bit of a cold/head cold this week. Paused squats went well up until the AMRAP. I stopped at those rep not because reaching muscle failure, but i couldnt catch a full breath between the 4 counts pause in the hole and my cold. Got a little light headed so i would just rack it.

Buffalo bench i would have liked another 10-15lbs on. but some solid sets leading up until that last set. those couple inches of increased ROM really make a difference. Chest had DOMS the next day. The KB bottom up was alot harder than id imagined. the left is weaker than my right so the 3rd set the left was at 9RPE so i dropped weight for the 4th set.

 

[Perrin Aybara]

Are you doing comp lifts with all their accessories on the same day rather than mixing them?

 

[theprodgicalson]

Are you doing comp lifts with all their accessories on the same day rather than mixing them?

Essentially, yes. This week is started full force. 2 squat days(one comp style, one with accomidatint resistance) 2 bench days ( one comp grip, one close grip) 1 deadlift day. 4 days a week. Essentially 2 upper days, 2 lower days. Last month was an intro block. This month squat frequency is up.