2017 training log

[theprodgicalson]

WEEK 7 Day 3

Straight bar speed squats
295 + 80lbs in chains
10 sets 3 reps

Deadlift with doubled mini bands
425 + band tension

Box jumps
46"
5 sets 3 reps

Belt squats
4-45s 2-25s
4 sets 12 reps

Hip adductor/abductor
3 sets 25 reps

Planks
125lbs
3 sets 30 seconds

WEEK 7 Day 4

CGBP with doubled micro bands
245 + band tension
7 sets 3 reps
205 + band tension
3 sets 3 reps

Floor press Swiss Bar
225
2 sets 11,8 reps
205
1 set 9 reps

Circuit;
Rear delt flies
Swiss bar JM press
Single arm OHP
Single arm lat pull down
4 sets 20 reps

Squats felt absolutely amazing. Best they have ever felt. Took a bit to get used to the 65lb bar that they use in my next meet so I used that bar. Deadlifts moved fairly well also. Not as well as they did last week.

Secondary bench day was a bit rough. Had to drop down weight because they really started moving slow. I think over all some fatigue is starting to set in for sure.

 

[theprodgicalson]

WEEK 8 Day 1

Deadlifts with 120 band tension
380 + band tension
405 + band tension
445 + band tension
470 + band tension
500 + band tension
515 + band tension

Deadlifts no bands
415
AMRAP 19 reps, 17 reps

Back Attack Machine
2 plates + 2 ten's
4 sets 15 reps

Belt Squat Marches
SS
Belt Squat Stiff Legged Deads
100lbs on belt squat
60 second marches
SS
100lbs on belt squat plus 100lb DB's
4 sets 15 reps

Reverse Hypers
4 plates + 2 25's
4 sets 15 reps

Suitcase Holds
175
4 sets 20 second holds

Solid Day here. Deadlifts felt great in terms of overall tightness and positioning up until my last set where i got a little loose. Fuck those AMRAPS though. Brutal. Breathing and bracing for 19 reps was a task in itself. i pussied out and should have just hit 20 reps.

@Perrin Aybara i saw in your Log talking about wanting to do weighted planks. you could do suitcase holds instead. ive really been liking them. i switched from doing them on a farmers carry handle to a barbell. they really light up your obliques, which as you know, are crucial for a big squat and deadlift. And you get to work on some grip strength too

 

[Perrin Aybara]

Are you talking just holding one side at a time?

I've been thinking about trying farmer's carries or now those with the shorter straight barbell that's used for curls or by women or whatever. I believe they weigh like 28lbs.

 

[theprodgicalson]

Are you talking just holding one side at a time?

I've been thinking about trying farmer's carries or now those with the shorter straight barbell that's used for curls or by women or whatever. I believe they weigh like 28lbs.

precisely

 

[theprodgicalson]

i see i forgot to mention deadlifts the other day all were for sets of 3


WEEK 8 Day 2

2ct paused bench
250 4 reps
265 4 reps
285 4 reps
305 4 reps
320 4 reps
335 4 reps 9RPE

80% AMRAP 2ct paused
265
1 set 11 reps
1 set 9 reps

Swiss bar JM Presses
170
3 sets 12 reps 8RPE
155
1 set 12 reps

Single arm lat pulldowns
4 sets 20 reps

Bottom Up KB OHP
4 sets 12 reps

Rear Delt Flies
4 sets 25 reps

Cable Curls
3 sets 20 reps

Surprisingly did well considering i was super tired, ate like shit and did not want to lift at all.

 

[RodgerThat]

i see i forgot to mention deadlifts the other day all were for sets of 3


WEEK 8 Day 2

2ct paused bench
250 4 reps
265 4 reps
285 4 reps
305 4 reps
320 4 reps
335 4 reps 9RPE

80% AMRAP 2ct paused
265
1 set 11 reps
1 set 9 reps

Swiss bar JM Presses
170
3 sets 12 reps 8RPE
155
1 set 12 reps

Single arm lat pulldowns
4 sets 20 reps

Bottom Up KB OHP
4 sets 12 reps

Rear Delt Flies
4 sets 25 reps

Cable Curls
3 sets 20 reps

Surprisingly did well considering i was super tired, ate like shit and did not want to lift at all.

That’s a ton of pressing volume and then some, you finding all that volume to help a lot with it? Is your 2ct about a 1sec pause or do you do 1mississipi 2 mississippi kinda thing?

 

[theprodgicalson]

That’s a ton of pressing volume and then some, you finding all that volume to help a lot with it? Is your 2ct about a 1sec pause or do you do 1mississipi 2 mississippi kinda thing?

Pressing Volume is insane right now. saturday i have 8 sets of 12's close grip, lightweight obviously, but still. Really only one way to find out if this volume is working, meet day. fatigue is building up, thats for sure. Volume on bench has proven for me to increase Intensity. This is the most volume ive done with squatting and pressing for sure. really been focusing on building my triceps. Have one comp grip day with back off AMRAPS and one close grip day. both days have JM Presses included.

Surprising my elbows are holding together. but then again, i have not done a ton of straight bar squats. And yes, i do 1 one thousand, 2 one thousand counts. bench is a little easier to count yourself. paused squats i have someone count for me.

Im sure if i did singles up until a top set or two of 2ct bench, this number would definitely be higher. i was talking with an old timer (whom ive mentioned in my log before. Been competing since the early/mid 80's. was on the IPF worlds team etc etc) because we have an influx of "younger" kids lifting at our gym now who seem to have no structured training. some of them are pretty strong for their weight 165 181 guys. But if they focused more on building strength, rather than constantly testing it, they might be able to go places.

Kind of the idea here with all the working sets, making smaller jumps until my top set.

/rambling

 

[theprodgicalson]

WEEK 8 Day 3

Speed Squats
385
8 sets 3 reps

Speed Deadlifts
445
8 sets 1 rep

Box Jumps
8 sets 2 reps

Belt Squats
6 - 45's
5 sets 6 reps

hip adductor/abductor
3 sets 25 reps

weighted planks
125lbs
3 sets 30 seconds

WEEK 8 day 4

Close Grip speed bench
185
6 sets 12 reps 8RPE
155
2 sets 12 reps

CIRCUIT
rear delt flies
Swiss bar JM Press
single arm OHP
single arm lat pulldown
4 sets 20 reps


Couple good days here. On my 3rd rep of the 6th set of speed squats the bar slipped down my back on my left side. exploded up out of the hole and it just fell down some. couldnt get it racked back into the rack on my left side because it slipped, which felt like an eternity. kept trying to get it up in but the bar kept slipping down pinning my wrist further back. dumped the one side. embarassing but i wasnt about to break my wrist. Elbow now hurts because of this and hopefully after doing some work on it today it will feel better. no more thumb less grip for me.

Close Grip went well. elbow wasnt that bad that day. had an insane tricep pump going.

 

[theprodgicalson]

WEEK 9 Day 1

Comp Squat
405
AMRAP
1 set 10 reps 9RPE

45 Degree back Extensions
4 sets 12 reps

Glute Ham Raise
4 sets AMRAP (14,12,12,11)

Belt Squats
2 plates 2 35's
4 sets 10 reps

Suitcase Holds w/ KB
100lb
4 sets 30 seconds


Hit the exact number i was hoping to at least get. 12 would have been preferable. But either case, Rep PR. Tapering this week getting ready for peaking phase so lots of AMRAPS in the 82-85% range. This was 83.5% of my max at my last meet, so this is a very good sign squats have greatly improved, FINALLY. After almost a year of them not improving.

and if i were to theoretically use PED's, im on one of the smallest doses ive been on in some time. 750/week test and again, if i were to do such things, i would have started tren ace at 350/week this week. tapering that dosage up every other week

 

[theprodgicalson]

Went in to bench yesterday. 325 for an AMRAP. knew my elbow was going to bother me. last warm up at 300 i called the session. knew it wasnt going to be beneficial for me to do it. i will do it later in the week. getting some tempering/ART done on friday so ill press on satruday. friday is deads at 535 for an AMRAP. shooting for 9-11

 

[theprodgicalson]

WEEK 9 DAY 2

Comp Bench
325
1 set AMRAP 6 REPS 9RPE

JM PRESS
4 sets 12 reps

Single Arm Late Pulldown
4 sets 20 reps

Bottom Up KB OHP
4 sets 12 reps

Rear Delt Flies
4 sets 25 reps

Cable Curls
3 sets 20 reps


WEEK 9 Day 3

Deadlifts
535
1 set AMRAP 9 reps 9RPE

Back Attack Machine
4 sets 12 reps

Single Leg RDL's
3 sets 15 reps

Sled Walks
4 sets 50 ft

Ab roll outs
4 sets 15 reps


WEEK 9 Day 4

CG Speed Bench
205
6 sets 3 reps

Circuit;
Seated rear Delt Flies
swiss bar JM
SOHP
Single lat pulldown
4 sets 20 reps

Bench day went okay considering my elbow felt like it was filled with sand. And that a couple days prior I literally couldn't even press 300 pounds from the pain. Not even close to what I wanted (8-10 reps) but is what it is.

Deadlifts went well also. was shooting for 10. but they felt really smooth. Single leg RDL's are fricking HARD. tried with both a KB and BB. stuck with the Barbell and just used the bar itself.

 

[theprodgicalson]

Weak 10 day 1 PEAKING BLOCK

Squats
465
1 set 3 reps 9RPE

Reverse Band Squats(taking about 50lbs off out of the hole)
490
1 set 2 reps
510
1 set 2 reps

Belt squats (wide stance slow eccentric)
2 plates
4 sets 10 reps

Banded hamstring curls (slow controlled reps)
Black monster mini bands
3 sets 25 reps

Split squats (deep stretch in hole)
BW
3 sets 15 reps

Weighted Planks
1 plate
4 sets 60 seconds

Reverse hypers
2 plates 2 quarters
4 sets 12 reps

Very close to my PR triple at 470, but felt alot easier and was ALOT more confident throughout the lift. a few months ago when i competed, 485 was my third attempt. now its almost my opener. felt great and moved consistently rep to rep. Was great considering my day was super stressful at work and with personal shit going on.

Everything other than the reverse bands was more for recovery, and to promote blood flow. nothing hard or taxing. other than my elbow giving me shit the last few weeks, this is the best and most confident ive felt heading into a meet.

 

[Masters Power]

Just catching up here. Looks like you are on track. 535x9 is fucking brutal. I couldn't come close to doing it strength wise and even if I could I wouldn't have the air to do it.

Strong work. When is your meet?

 

[theprodgicalson]

@Masters Power thanks man! its in early December.

WEEK 10 DAY 2
Comp grip bench
355
1 set 3 reps 9RPE

Comp Grip Slingshot
375
1 set 2 reps
395
1 set 2 reps

weighted tempo pushups
BW + 100
3 sets 8 reps

Banded Face pulls
3 sets 25 reps

Chest Supported DB Rows
3 sets 15 reps

Banded Tricep pushdowns
3 sets 20 reps

Chest Supported rear delt flies
3 sets 20 reps

Not really happy about this. I know im alotr stronger than this based off the numbers ive hit this training cycle. but my elbow/shoulder are holding me back. is what it is. the rest over the next couple weeks i know will help. ive been here and experience this last year prepping for the same meet and went on to bench a PR at the meet.

WEEK 10 Day 3

Low Bar Speed squats w/ 80lbs in chains
255 + chains
12 sets 3 reps

Paused off the floor Sumo Speed Deads w/ 100lbs in bands
355 + bands
12 sets 2 reps

Back Attack Machine
4 sets 10 reps

GHR's
4 sets 12 reps

Sing Leg Leg Press
4 sets 12 reps

Ab Rollouts
4 sets 12 reps

Happy with how everything felt and moved cause it moved FAST.

WEEK 10 Day 4
Comp Grip speed bench w/ doubled micro bands
230
15 sets 3 reps

Comp Grip bench w/ doubled micro band
275
3 sets 5 reps 8-9RPE
260
2 sets 5 reps 8RPE

Face Pulls
4 sets 25 reps

Dips
4 sets AMRAP

Band Pull Aparts
4 sets 50 reps

Hammer Curls
4 sets 20 reps

Bench felt a little better this day, so hopefully thats a good sign. everything else had basically my whole upper body PUMPED. those band pull aparts. FUCK. holy lactic acid

 

[theprodgicalson]

Week 11 Day 1 Peaking Block

Deadlifts
615
1 set 3 reps 8.5RPE

Reverse band Deadlifts (taking roughly 80 off bottom nothing at top)
655
1 set 2 reps 9RPE

695
1 set 1 rep 10RPE

Belt Squats
4 sets 10 reps

Banded Hamstring curls
3 sets 25 reps

Split Squats
3 sets 15 reps

Weighted Planks
4 sets 60 seconds

Reverse Hypers
4 sets 12 reps


Solid day. i kind of fucked up on my warms ups and went too heavy on my last warm up at 590. should have been around 575. the 590 didnt move like i had hoped, got pitched forward a bit, so i opted to just jump to 615 instead of 625-630 for my top triple. Corrected the issue of not sitting back on the 615 and smoked it.

the 655 reverse band moved fast, so i opted to jump to a heavier single at 695 rather than another double at 675

 

[theprodgicalson]

Week 11 Day 2 Peaking Block

Comp Bench
315
1 set 3 reps
330
5 sets 3 reps 8RPE

Slingshot Bench
355
1 set 3 reps
1 set 5 reps 8RPE

Weighted tempo pushups (5 count eccentric)
BW+100lbs
3 sets 8 reps

Banded Facepulls
3 sets 25 reps

Chest Supported DB Rows
85
3 sets 15 reps

Banded Tricep pushdowns
3 sets 20 reps

Chest Supported rear delt flies
3 sets 20 reps

For not feeling well all day, this session went really well. i was supposed to do 315 for 6 triples. my elbow/shoulder were feeling great compared to how they have been the last month so i took advantage of it. Threw 2 extra reps on my second set of slingshot bench since they felt super easy.

Think i figured out why my elbow and bench have been sucking lately. i have been tucking my elbows too much on the eccentric. it was pointed out to me by my spotter last week. felt a shit ton better this week.

 

[theprodgicalson]

WEEK 11 Day 3 Peaking block

Squats with 80lbs in chains
285 + chains
10 sets 3 reps

Paused off floor deadlifts with 100 in bands
405 + band tension
12 sets 1 rep

Back Attack machine
4 sets 10 reps

GHR
4 sets 12 reps

Single Leg Leg Press
4 sets 12 reps

Ab Rollouts
4 sets 12 reps


WEEK 11 Day 4 Peaking Block

Speed Bench
255
6 sets 3 reps

Circuit;

Face Pulls 4x25
Dips 4 x AMRAP
band pull apart 4x50 (fuck)
Hammer Curls 4x20

Another couple solid sessions. Day 3 everything felt light and explosive. Day 4 that circuit with the 50 rep pull aparts was brutal. upper back and rear delts were toast.

 

[theprodgicalson]

WEEk 12 Day 1 Peaking Block

Squats
455
4 sets 2 reps 8RPE
425
1 set 2 reps

Paused Squats
385
3 sets 3 reps

Belt Squat
4 sets 10 reps

Banded hamstring curls
3 sets 25 reps

Bulgarian Split Squats
3 sets 15 reps

weighted planks
4 sets 60 seconds

Reverse Hypers
4 sets 12 reps

Brutal fucking day here but a solid "intensity" PR for sure. the 4th set of squats was approaching 9RPE so i decided to do drop down for my final set. the paused squats might also be some time of PR honestly. not sure

Deadlift day this week looks absolutely brutal. thank baby jesus its the day after thanksgiving and ill be able to put all the food to good use.

 

[theprodgicalson]

WEEK 12 Day 2 peaking block

Bench
355
3 sets 1 rep

Slingshot Bench
375
2 sets 2 reps

395
2 sets 2 reps

Weighted tempo pushups
3 sets 8,8,6

Banded Face Pulls
3 sets 25 reps

Chest supported DB rows
3 sets 15 reps

Banded pushdowns
3 sets 20 reps

Chest supported rear delt flies
3 sets 20 reps



WEEK 12 Day 3 peaking block

Deadlifts
630
5 sets 1 rep
615
5 sets 1 rep

Back attack machine
4 sets 10 reps

GHR
4 sets 12 reps

Single leg leg press
4 sets 12 reps

ab rollouts
4 sets 12 reps


WEEK 12 Day 4 peaking block

Speed Bench
255
6 sets 3 reps

Circuit;
Face pulls 4x25
Dips 4 x AMRAP
Band pull aparts 4x50
Hammer Curls 4x20


Mentally and physically this was the most brutal week of lifting i have ever done. Day 1 was multiple sets and reps with 95% on squats. Day 2 was okay, my elbows werent bothering me too much. didnt move like i had hoped. Day 3 was a doozy. 10 sets with 97-94% really excited to see how this peak works out. im ready for rest and recovery!

 

[theprodgicalson]

WEEK 13 Day 1

Squats
425
6 sets 3 reps

Deadlifts
565
6 sets 2 reps

Belt Squats
4 sets 10 reps

Band Hamstring curls
3 sets 25 reps

Split Squats
3 sets 15 reps

Weighted Planks
3 sets 60 seconds

Reverse Hypers
4 sets 12 reps

WEEK 13 Day 2

Bench
295
6 sets 3 reps

Weighted tempo push ups
3 sets 8 reps

Chest Supported DB rows
3 sets 15 reps

Band Tricep pushdowns
3 sets 20 reps

Chest Supported Rear flies
3 sets 20 reps

Biceps
SS
Band Pull aparts
6 sets 20 reps

Squats felt good. nothing "hard" but fatigue is here for sure. didnt move as quick as the last few weeks. Same with deadlifts. they were hard, just not as fast as they should be. Nothing over an 8RPE. Bench went okay, elbows are still bothering me some and my pecs are tight. Added some curls and band pull aparts at the end to help relieve some of the elbow pain.