2017 training log

[theprodgicalson]

@Perrin Aybara like today I have "speed" squats with 80lbs in chains and double banded deadlifts after. Going to be brutal. 30 sets total. 15x3 on squats 15x1 on deads. With accessories afterwards

 

[Perrin Aybara]

Low RPE to start with? Like 6?

 

[theprodgicalson]

Low RPE to start with? Like 6?

Keep it around a 7RPE the whole time for both. Being as explosive as possible throughout all sets

 

[Perrin Aybara]

I've thought about changing the rep scheme on speed day when I go back to comp lifts. I was thinking triples on bench, doubles on squat and singles on deadlift. Bands for all though. The chains at my gym suck.

 

[theprodgicalson]

I've thought about changing the rep scheme on speed day when I go back to comp lifts. I was thinking triples on bench, doubles on squat and singles on deadlift. Bands for all though. The chains at my gym suck.

Yeah, for me its knocking down that first rep on deadlifts. my second rep always looks better and moves faster than my first. so i think singles is going to help with that a positioning a ton

 

[Johnny442]

Yeah, for me its knocking down that first rep on deadlifts. my second rep always looks better and moves faster than my first. so i think singles is going to help with that a positioning a ton

When I was pulling regularly, I noticed the same thing. My second rep would be faster feel smoother, I never understood why!

 

[Perrin Aybara]

Yeah, for me its knocking down that first rep on deadlifts. my second rep always looks better and moves faster than my first. so i think singles is going to help with that a positioning a ton

I've heard it theorized that all deadlift training should be singles for that reason and because it's meet specific. I'm not sold on that because I get a lot out of rep work. My second rep is generally better than my first as well though. Haven't been able to pinpoint the problem as of yet.

 

[Perrin Aybara]

It's an error with setup, positioning, tightness or initiating the pull I'm assuming.

 

[theprodgicalson]

@Perrin Aybara @Johnny442

It's like you said Perrin. It's position/tightness. Your second rep is generally better because your body now knows exactly where it go to initiate the pull. I.E. The hips. Tightness etc. that's how it was explained to me sometime ago.

 

[theprodgicalson]

WEEK 5 DAY 3

SSB Squats with 80lbs in chains
245 + 80 in chain
15 sets 3 reps

Deadlifts with doubled banded mini-bands
405 + band tension
15 sets 1 reps (under 60 seconds rest between sets)

Box Jumps
48"
3 sets 2 reps
42"
2 sets 2 reps

Belt Squats
6-45's
1 set 12 reps
4 - 45's 2-25's
3 sets 12 reps

Adductor/Abductor
3 sets 25 reps

Weighted Planks
3 sets 30 seconds

WEEK 5 DAY 4

CGBP with doubled micro bands
210 + bands
15 sets 3 reps

Circuit:
mini band rear delts
swiss bar JM Press 120lbs
Single arm OHP 40-30lb DB
Single arm Lat pulldowns
4 sets 20 reps

Day 3 was BRUTAL. I was pouring sweat after the deadlifts. best my deads have felt in a while positioning wise.

 

[theprodgicalson]

WEEK 6 DAY 1

CONVENTIONAL DEADLIFTS OFF 2-3 INCH BLOCKS
425
1 set 5 reps
450
1 set 5 reps
495
1 set 5 reps
545
1 set 5 reps
585
1 set 5 reps @9RPE

AMRAP with 80% top weight
465
1 set 11 reps
1 set 9 reps

Back Attack Machine
3 plates
1 set 10 rep 7RPE
1 set 8 reps 7RPE
2 plates 1 quarter
1 set 11 reps 7RPE
1 set 10 reps 7RPE

Belt Squat Marches
ss
Belt Squat Stiff Legged Deads
2 plates 2 10's on the machine.
march for 60 seconds then stiff legged deads with 80lb DB's for 15 reps
4 sets

Reverse Hypers
4 plates 2 35's
4 sets 15 reps

Suitcase Holds
155lbs
4 sets 20 seconds

WEEK 6 DAY 2

CGBP with 80lbs in chains
180 + chains
195 + chains
210 + chains
225 + chains
240 + chains
255 + chains @9RPE

AMRAP without chains at 80%
265
1 set 10 reps
1 set 10 reps
1 set 8 reps

JM press Swiss Bar
135
4 sets 12 reps 8RPE

Single Arm Lat pulldown
4 sets 20 reps

Bottom Up KB OHP
40lb KB
4 sets 12 reps 8RPE (left reaches RPE sooner still)

Rear Delt Flies
20DBs
4 sets 25 reps

Cable curls
3 sets 20 reps


Deadlift day went terrible. Not terrible, just didnt hit the numbers i would have liked. Was hoping for the top set to be 610 area. Cleary this is a weak area for me to lift from. That and this was only the 3rd time ive pulled conventional in a year. The rest of the session went great. the belt marches stiff leg superset was brutal. effective, but made me question life. lol.

Redeemed myself on CGBP. this was the exact number i wanted. they felt and moved great in my opinion.

 

[Docd187123]

WEEK 6 DAY 1

CONVENTIONAL DEADLIFTS OFF 2-3 INCH BLOCKS
425
1 set 5 reps
450
1 set 5 reps
495
1 set 5 reps
545
1 set 5 reps
585
1 set 5 reps @9RPE

AMRAP with 80% top weight
465
1 set 11 reps
1 set 9 reps

Back Attack Machine
3 plates
1 set 10 rep 7RPE
1 set 8 reps 7RPE
2 plates 1 quarter
1 set 11 reps 7RPE
1 set 10 reps 7RPE

Belt Squat Marches
ss
Belt Squat Stiff Legged Deads
2 plates 2 10's on the machine.
march for 60 seconds then stiff legged deads with 80lb DB's for 15 reps
4 sets

Reverse Hypers
4 plates 2 35's
4 sets 15 reps

Suitcase Holds
155lbs
4 sets 20 seconds

WEEK 6 DAY 2

CGBP with 80lbs in chains
180 + chains
195 + chains
210 + chains
225 + chains
240 + chains
255 + chains @9RPE

AMRAP without chains at 80%
265
1 set 10 reps
1 set 10 reps
1 set 8 reps

JM press Swiss Bar
135
4 sets 12 reps 8RPE

Single Arm Lat pulldown
4 sets 20 reps

Bottom Up KB OHP
40lb KB
4 sets 12 reps 8RPE (left reaches RPE sooner still)

Rear Delt Flies
20DBs
4 sets 25 reps

Cable curls
3 sets 20 reps


Deadlift day went terrible. Not terrible, just didnt hit the numbers i would have liked. Was hoping for the top set to be 610 area. Cleary this is a weak area for me to lift from. That and this was only the 3rd time ive pulled conventional in a year. The rest of the session went great. the belt marches stiff leg superset was brutal. effective, but made me question life. lol.

Redeemed myself on CGBP. this was the exact number i wanted. they felt and moved great in my opinion.

Don't feel terrible bc you could be like me, coming back from a long lay off and weak as fuck lol. Could just be some fatigue accumulating, bad night's rest, or a weak spot you now know you need to work on.

 

[RodgerThat]

Don't feel terrible bc you could be like me, coming back from a long lay off and weak as fuck lol. Could just be some fatigue accumulating, bad night's rest, or a weak spot you now know you need to work on.

Coming back from layoffs and being weaker is so humbling I hate it too though. The only thing that is good about it is you know already what numbers you've hit before so you know what your body can do for certain already and anything short of that just isn't acceptable so it's good motivation to get back there. I remember the glory days when Perrin, prodigal and rob were all in a similar league but now when I look st their numbers that they rep I'm like "well shit I've never even come close to 1RMing that shit"

 

[Johnny442]

WEEK 6 DAY 1

CONVENTIONAL DEADLIFTS OFF 2-3 INCH BLOCKS
425
1 set 5 reps
450
1 set 5 reps
495
1 set 5 reps
545
1 set 5 reps
585
1 set 5 reps @9RPE

AMRAP with 80% top weight
465
1 set 11 reps
1 set 9 reps

Back Attack Machine
3 plates
1 set 10 rep 7RPE
1 set 8 reps 7RPE
2 plates 1 quarter
1 set 11 reps 7RPE
1 set 10 reps 7RPE

Belt Squat Marches
ss
Belt Squat Stiff Legged Deads
2 plates 2 10's on the machine.
march for 60 seconds then stiff legged deads with 80lb DB's for 15 reps
4 sets

Reverse Hypers
4 plates 2 35's
4 sets 15 reps

Suitcase Holds
155lbs
4 sets 20 seconds

WEEK 6 DAY 2

CGBP with 80lbs in chains
180 + chains
195 + chains
210 + chains
225 + chains
240 + chains
255 + chains @9RPE

AMRAP without chains at 80%
265
1 set 10 reps
1 set 10 reps
1 set 8 reps

JM press Swiss Bar
135
4 sets 12 reps 8RPE

Single Arm Lat pulldown
4 sets 20 reps

Bottom Up KB OHP
40lb KB
4 sets 12 reps 8RPE (left reaches RPE sooner still)

Rear Delt Flies
20DBs
4 sets 25 reps

Cable curls
3 sets 20 reps


Deadlift day went terrible. Not terrible, just didnt hit the numbers i would have liked. Was hoping for the top set to be 610 area. Cleary this is a weak area for me to lift from. That and this was only the 3rd time ive pulled conventional in a year. The rest of the session went great. the belt marches stiff leg superset was brutal. effective, but made me question life. lol.

Redeemed myself on CGBP. this was the exact number i wanted. they felt and moved great in my opinion.

Shit, I was thinking deadlifts went great you strong fucker! Good work

 

[theprodgicalson]

Don't feel terrible bc you could be like me, coming back from a long lay off and weak as fuck lol. Could just be some fatigue accumulating, bad night's rest, or a weak spot you now know you need to work on.

Its probably fatigue/just a weak area for me to start a pull from. im fast as shit off the floor, then it gets to knee level and moves to snail speed. also doing alot of volume right now with main lifts and assistance lifts. im sure was fatigue wears off in the coming weeks ill be golden.

@RodgerThat thanks man. perspective is everything

@Johnny442 i mean they werent "BAD" just about 25lbs lighter than i wanted.

And in reality, i want my squat to make considerable jumps in progress through this training cycle. like 30-40lbs minimum meet PR territory. If i can successfully deadlift the 690 i missed at my last meet. ill be happy with that, along with a 410 bench

 

[theprodgicalson]

WEEK 6 DAY 3

SSB Speed Squats

265 + 80lbs in chains
12 sets 3 reps

Deadlifts with doubled mini band
405 + band tension
12 sets 1 rep under 60 seconds rest

Box Jumps
48"
5 sets 3 reps

Belt squats
4 plates
4 sets 12 reps with 3 second eccentrics

Adductor/Abductor
3 sets 25 reps

Weighted Planks
100lbs
3 sets 30seconds

WEEK 6 Day 4

Close Grip with doubled micro bands
225 + band tension
12 sets 3 reps

Close Grip Spoto Press
245
3 sets 12 reps
225
1 set 12 reps

CIRCUIT;
Seated rear delt red band flies
Swiss Bar JM Press 135
Single Arm OHP 40-30
Single Arm Lat Pulldowns
4 sets 20 reps

Speed squats started rough as I didn't have much time to warm up prior. about the 3rd set they started flying though. deadlifts felt the best they have in a while. positioning and lockout strength in coming along a lot.

Ton of volume on the Close Grip day. loved it. the banded CGBP actually made the CG Spotos feel lightweight.

 

[theprodgicalson]

WEEK 7 Day 1

SSB Squats with 120lbs in Chains
175 + chains 3 reps
225 + chains 3 reps
265 + chains 3 reps
305 + chains 3 reps
345 + chains 3 reps @ 9.5RPE

370 no chains
2 sets AMRAP (6, 5)

Back Attack Machine
2-45s 1-35
1 set 10 reps
1 set 8 reps
2-45's 2-10's
2 sets 10 reps

Belt Squat Marches (60 seconds)
Superset
Blet Squat Stiff Leg Deads (4 sets 15 reps)
90lb DB's

Reverse Hypers
4-45's 2-25's
4 sets 15 reps

Suitcase Holds
185
4 sets 20 seconds

At first, i was pissed about the SSB Squats. i wanted 365 + chains. Then i realized my best ever STRAIGHT bar squat for a triple is 475. this had 465 on the bar at the middle/top of the lift, on a much more sucky bar that im terrible at. i beleive my best with the SSB is 375 for a double or a triple straight weight. so i left feeling positive about the direction im headed. i was pretty gassed by the AMRAPs.

All the hamstring low back work following was brutal. Very efective, but sucked 2 sets into the Belt Squat Superset. Tons of volume. But, the bigger the base, the higher the peak

 

[Perrin Aybara]

How often do you do AMRAPs? I used to do them once every week or two for each main lift.

 

[theprodgicalson]

How often do you do AMRAPs? I used to do them once every week or two for each main lift.

the last 3 weeks its been every week on Max Effort Squats and Max Effort Bench. 80% of my top set for the day for 2-3 sets of AMRAPS. this week i have 3 AMRAPs on Max Effort bench today, And then 4 AMRAPs on my Secondary bench day with Swiss bar floor presses. And obiviously the AMRAPs from yesterday. i love AMRAPs, great way to get effective volume in after top working sets. we will see how much they have helped come meet day. i really think they are helping build strength, work capacity along with a good marker for how well im progressing.

 

[theprodgicalson]

WEEK 7 Day 2

Fatbar Bench press
225 5 reps
240 5 reps
265 5 reps
285 5 reps
305 5 reps
320 5 reps 9.5RPE

Fatbar Bench AMRAP
260
1 set 10 reps
1 set 8 reps
1 set 7 reps

JM Swiss bar press
165
2 sets 12 reps
155
2 sets 12 reps

Single Arm Lat pulldowns
4 sets 20 reps

Bottoms up KB press
40KB
2 sets 12 reps
30KB
2 sets 12 reps

Rear Delt Flies
20DB's
2 sets 25 reps
15DB's
2 sets 25 reps

Cable Curls
3 sets 25 reps


Not entirely happy with how bench went. Was hoping for another jump to 335-340 for 5 reps. Alot of volume done prior, and after for that matter. The Fat bar definitely requires you to squeeze the shit out of the bar or else it throws you out of your groove. which it did on the 5th rep of my top set. Should have structured my initial working sets differently and take bigger jumps along with the first working set being heavier.