PDA

View Full Version : Matthew's training log



m_langlois01
04-12-2011, 09:13 AM
Hi all

I'm Matthew, 26 years old, from Canada. I used to do plenty of sports when I was younger (especially competitive swimming and karate). Then I went to university and stopped completely. I started training again last September.

Short term goals are to get stronger (which is also a long term goal!) and train 3-4 days per week on a regular basis. Medium term goals are to weigh 170lbs (I'm currently 155lbs at 5'8''). Long term goals are a 300lb bench press, 400lb squat, 500lb deadlift.

My current maxes are a 145lb paused bench press, 215lb squat and 305lb deadlift.

I went to the gym this morning, and here' what I did:

April 12, 2010 (W1)
Lower body deadlift day

Deadlift: 185x5x6
Good morning: 95x8x5
Barbell shrugs: 135x20x3
Dumbbell curls: 20sx10x2, 20sx8
Decline sit-ups: 5x10x3

I'm not sure whether I'm writing this correctly, but I always wrote weightXrepsXsets (I think this is how they write in Eastern bloc countries).

m_langlois01
04-14-2011, 10:42 AM
April 14, 2010 (W1)
Upper body bench day

Close grip bench press: 75x5x6
Dumbbell triceps extensions: 25x12x3, 30x12x2
Pull-ups: 5 sets to failure (BWx7, x2, x3, x4, x3)
3-way shoulder shocker: 25/10s/10sx10x2

Easy day overall. I should be able to do more pull-ups, but since I do them to failure, the numbers are very much lower. The shoulder shocker totally destroyed my shoulders/traps.

m_langlois01
04-15-2011, 08:41 AM
April 15, 2011 (W1)
Lower body deadlift day

Explosive squat (45s rest): 115x2x6
Deadlift: work up to 225x3
Deadlift (60s rest): 205x3x6
Bent over rows: 105x5x3
Shrugs: 175x15x3
Stiff leg deadlift (on plate): 145x8x3
Decline sit-ups: BWx8x3

The triple felt heavy. Otherwise, everything felt ok. My lower back was screaming after the last set of stiff leg DL, so I was actually looking forward to my decline sit-ups. Also, it's unusual for me to do 2 deadlift days per week, but this week was an exception. I'll be back squatting next week.

tom183
04-15-2011, 08:50 AM
Welcome to the forums. Good luck achieving your goals.

m_langlois01
04-15-2011, 12:39 PM
Welcome to the forums. Good luck achieving your goals.

Thanks Tom. I'll make sure to check out your log too.

m_langlois01
04-18-2011, 11:52 AM
April 18, 2011
ME Upper

Close-grip bench press
45 x 10
65 x 5
85 x 5
105 x 5
115 x 5
125 x 6 (5RM PR)

Dumbbell floor press (palms in)
20s x 25
20s x 20

Dumbbell rows SS Seated dumbbell power cleans
35 x 12 SS 10s x 12
35 x 12 SS 10s x 12
35 x 12 SS 10s x 12

Barbell shrugs
135 x 15
135 x 15
135 x 15

Dumbbell curls
15s x 15
15s x 15
15s x 15

Training heavy squats and heavy deadlifts on 2 separate days per week was too demanding. So what I'll do is simply doing WS4SB, and doing speed squats and speed deadlifts on dynamic effort lower. For now, I'll use 2 exercises for upper (normal bench and close-grip bench) and 2 exercises for lower (squats and deadlifts), but working on a 3-week cycle, where I'll perform a 5RM, 3RM and 1RM. I hope I'll be able to recover better this way.

m_langlois01
04-19-2011, 07:02 AM
April 19, 2011
DE Lower

Squats
10 sets of 2 reps @ 115

Deadlifts
10 sets of 1 rep @ 165

Bulgarian split squat (front foot elevated)
10s x 10
10s x 10

45 degree back raise
BW x 12
BW x 12
BW x 12

Decline sit-ups
BW x 15
BW x 15
BW x 10
BW x 10

I'm not too sure how many sets are usually done on DE Lower, but I took mine from the EFS beginner trainin manual. The split squats are way harder than I thought. 1 day rest (kind of), then RE Upper on Thursday.

m_langlois01
04-25-2011, 09:32 AM
April 25, 2011 (C1W1D1)
Upper body

1.) Bench press
115 x 8
125 x 6
125 x 7

2.) Flat DB press
30s x 25
30s x 20

3a.) Seated overhand grip cable rows
90 x 15
90 x 15
90 x 12
90 x 11
3b.) Cable triceps pushdowns (straight bar)
90 x 15
90 x 12
90 x 9
90 x 8

4a.) DB shrugs (2 sec. holds)
40s x 13
35s x 15
35s x 15
4b.) DB lateral raises
10s x 15
10s x 15
10s x 15

5.) Barbell complex (deadlifts, bent rows, hang cleans, push press, back squat) 90s rest
45 x 10

I was supposed to do 2 sets on the complex but I felt like puking after only one. Since I train in the morning on an empty stomach, I guess I'll have to learn to push through the finisher, otherwise, I'll develop a bad case of being a little bitch.

m_langlois01
04-26-2011, 06:54 AM
April 26, 2011 (W1D2)
Lower body

1.) DB squat jumps, holding 10lb. DBs
10s x 6
10s x 6
10s x 6
10s x 6

2.) Squat
155 x 8
165 x 6
175 x 4

3a.) 45 degree back raises (hold weight plate over chest)
BW x 15
BW x 15
BW x 15
3b.) Seated DB twists (feet off ground)
15 x 20
15 x 20
15 x 20

4.) Timed one-mile run
9:52 (avg of 9.5km/h or 6.08m/h)

Everything felt fine, except for the mile run. When I was in high school (about 10 years ago), I was able to run 1 mile in 6:55, so that's 3 minutes over, which sucks. I shoud really spend more time on my aerobic development, which will also help me in the recovery process. But I must say that running as fast as possible after heavy squats or deadlifts is hard on the legs.

m_langlois01
04-28-2011, 08:44 AM
April 28, 2011 (W1D3)
Upper body

1.) Chin-ups (max + 50%)
BW x 4
BW x 4
BW x 4
BW x 3

2a.) Front lat pulldowns (wide, overhand)
90 x 25
90 x 20
2b.) Standing DB military press
25s x 20
25s x 15

3a.) Rolling triceps extensions
25s x 8
25s x 8
25s x 8
25s x 8
3b.) Hammer curls (both arms, same time)
25s x 8
25s x 8
25s x 7
25s x 7

4.) Core circuit 2x
a)toe touches x 20
b) bicycle x 30
c) side plank x 30s/side

5.) 100 push-ups as fast as possible
8:52

It's the first time that I do that many push-ups in a short amount of time. I know it's not a good time, but I was able to do 53 in 2:20. In the end, I was mostly doing singles. Some finishers include push-ups, so I hope I'll get better over time.

m_langlois01
08-03-2011, 05:59 PM
So... after finishing my master's thesis, I was finally able to find a job that I like. Even though it's only a 1 year contract, I'm really glad to have this opportunity.

I had to move out of where I was and I moved into a new appartment as of July 1st. I'm now more than ready to kick ass. I gained about 3-4 pounds (around 160lbs) in 3-4 months. I consulted a nutritionist last week, so I'm on my way of achieving that 170lb goal weight at the end of my training cycle.

This is what I did this past week (it's mostly based off of the limit strength program in Josh's book):

Week 1
Day 1 July 29, 2011
1- Deadlift: Work up to 185x3x5
2- Deficit pull: 165x2x3
3- Bent over rows: 110x8, x8, x7
4- Stiff leg deadlift: 135x3x8
5- Shrugs: 145x15, x15, x15, x15, x14
6- Glute activation drills (1 leg glute bridge 2 sets 10 reps; hip trusts 2 sets 10 reps, single leg extension 2 sets 10 reps)
7- Wide leg situps: BWx3x8

Week 1
Day 2 July 31, 2011
1- Bench press, paused: Work up to 105x3x5
2- Wide grip, paused: 90x2x8
3- Bottom end drive: 95x2x5
4- Dips: BWx10, x7, x4
5a- DB flies: 10sx3x15
5b- DB front raises: 15sx3x10

Week 1
Day 3 August 1, 2011
1a- Lat pulldown: 75x4x15
1b- Pull-ups: BWx2, x2, x2, x1
2a- Seated rows: 60x4x15
2b- Chin-ups: BWx2, x2, x1, x1
3a- Hammer curls: 10sx4x15
3b- Scott curls: 15x4x15
4a- Wide leg situps: BWx4x15
4b- Side bends: 20sx4x15

Week 1
Day 4 August 3, 2011
1- Squat: Work up to 135x3x5
2- Dead squat: 120x10x1
3- Single leg squat: BWx5, x3, x3
4- Single leg RDL: 20sx3x3
5- Hanging leg raises: BWx15, x9, x7, x7, x6

m_langlois01
08-04-2011, 06:05 AM
Week 1
Day 5 August 4, 2011
1- Close grip bench press: 85x2x8
2- Seated military to top of head: 70x2x12
3- IYTs: 5sx2x10
4- Shoulder box: 5sx3x10
5- Reverse flies on bench: 5sx15, x10, x10
6- JM Press: 45x4x12
7- Paused DB extensions: 15sx15, x11, x8

Will have to train 3 days in a row, because I won't be at home this weekend. This means I will deadlift tomorrow, only 48 hours after my squat session. Shouldn't be too hard because it's early in the cycle.

m_langlois01
08-07-2011, 07:38 PM
Week 2
Day 1 August 5, 2011
1- Deadlift: Work up to 200x3x5
2- Deficit pull: 175x2x3
3- Bent over rows: 110x3x8
4- Stiff leg deadlift: 135x3x8
5- Shrugs: 150x5x15
6- Glute activation drills (1 leg glute bridge 2 sets 10 reps; hip trusts 2 sets 10 reps, single leg extension 2 sets 10 reps)
7- Wide leg situps: BWx3x8

This session was supposed to be done on Sunday, but decided to do it on Friday since I was gone for the weekend. I still have Monday off though. I will plan on running 3 days/week also to up the GPP.

tom183
08-08-2011, 02:35 AM
Some good work going on in here. What does "Chin-ups (max + 50%)" mean?

K-R-M
08-08-2011, 04:19 PM
Hey matthew, are you from Montreal/Laval?

m_langlois01
08-08-2011, 08:27 PM
Hey matthew, are you from Montreal/Laval?

I'm actually from the south shore of Montreal, in La Prairie. Do we know each other?

m_langlois01
08-08-2011, 08:30 PM
Some good work going on in here. What does "Chin-ups (max + 50%)" mean?

That's when I was actually trying upping my number of pull-ups. It's from Defraco's ebook. Basically, it's the number of chin-ups you can do + 50% of that number. For example, if you can do 10 chin-ups, your goal would be to do 15 chin-ups in the session. Look up Build like a Badass if you want more details.

K-R-M
08-08-2011, 08:34 PM
I'm actually from the south shore of Montreal, in La Prairie. Do we know each other?

You literally replied when I just finished updating my journal.

I don't think we know each other, unless you went to Polytechnique de Montral. I just saw your username, that you're from Canada and assumed your name is Matthieu Langlois, which is typical french Canadian. I thought maybe by chance you trained at my gym.

m_langlois01
08-09-2011, 05:28 AM
You literally replied when I just finished updating my journal.

I don't think we know each other, unless you went to Polytechnique de Montral. I just saw your username, that you're from Canada and assumed your name is Matthieu Langlois, which is typical french Canadian. I thought maybe by chance you trained at my gym.

My brother (David) went to Polytechnique and graduated as a mining engineer. As for myself, I went to Laval and UofMontreal. I'll go take a look at your training log.

m_langlois01
08-09-2011, 05:32 AM
Week 2
Day 2 August 9, 2011
1- Bench press, paused: Work up to 110x3x5
2- Wide grip, paused: 90x2x8
3- Bottom end drive: 95x2x5
4- Dips: 5x12, x7, x4
5a- DB flies: 15sx9, x6, x6
5b- DB front raises: 20sx6, x5, x5

It's getting harder and harder to train. It has been 5 days where I just can't sleep and can't eat. I barely manage to eat 1000 calories per day and I'm down 5 lbs in 1 week. I also barely sleep 3-4 hours each night. I must find a solution because in 2 weeks, intensity and volume go up and I don't think I'll be able to keep up with my plan.

m_langlois01
08-11-2011, 06:00 AM
Week 2
Day 3 August 11, 2011
1a- Lat pulldown: 90x4x15
1b- Pull-ups: BWx2, x2, x2, x1
2a- Seated rows: 75x4x15
2b- Chin-ups: BWx1, x1, x1, x1
3a- Hammer curls: 10sx4x15
3b- Preacher curls: 15x4x15
4a- Wide leg sit-ups: BWx4x15
4b- Side bends: 20x4x15

The lack of sleep and food really showed this morning. Even though I started drinking gatorade (instead of training on an empty stomach), I was dead tired. I mean really... 1 fucking chin-up per set? That's just plain pathetic. On a positive note, only 2 days before a deload week. I desperately need it.

m_langlois01
08-12-2011, 04:51 AM
Wanted to go to the gym this morning for a quick lower body session, but the gym was closed. Unfortunately, someone wants to jump off the brigde, so I guess not many people will be able to go to work.

m_langlois01
08-13-2011, 08:06 AM
Week 2
Day 4 August 13, 2011
1- Squat: Work up to 140x3x5
2- Dead squat: 125x10x1 with 45s rest
3- Single leg squat: BWx5, x4, x4
4- Single leg RDL: 20sx3x3
5- Leg raises: BWx15, x15, x8, x6, x6

Finally able to work the lower body. It's been more than a week, so I can tell that I'm gonna be sore tomorrow. Last day tomorrow before a deload week. Then, the real stuff begins.

m_langlois01
08-14-2011, 07:41 AM
Week 2
Day 5 August 14, 2011
1- Close grip bench press: 85x2x8
2- Seated military to top of head: 70x2x10
3- IYTs: 5sx2x10
4- Shoulder box: 5sx3x10
5- Reverse flies on bench: 5sx15, x13, x12
6- JM Press: 55x4x12
7- Paused DB extensions: 15sx15, x11, x9

The 2 introductory weeks are over. Deload week and then I'll begin my 1st PL cycle. Here is what I expect at the end of it (should be end of November/beginning of December).

Nutrition: I now have a meal plan that I hope I'll follow as closely as possible. It's about 2800 calories (including workout drink). 20% protein/57% carbs/23% fat. It's actually based on the position paper from the ADA/Dietitians of Canada/American College of Sports Medicine. You can read it here if you'd like: http://www.eatright.org/About/Content.aspx?id=8365. I would like to achieve a bodyweight of between 165-170lbs. I'm currently around 158lbs. So I'd say about 10lbs overall would be awesome. I'll adjust the amount of calories if I need more.

Cardio: I won't put anything here, because I'm not planning on competing in a 5k, 10k,... However, I'll try to jog 30 minutes, 3 times per week to keep a healthy CV system and enhance my GPP.

Strength: By the end of November, I will squat 275lbs, I will bench 185lbs and I will deadlift 365lbs. Currently, my max for each lift is squat 225lbs (although I did a 245lbs about 2 months ago, but I want to start with a slightly lighter weight because my GPP is shit), bench 155lbs, deadlift 295lbs.

m_langlois01
08-16-2011, 05:34 AM
Week 3
Day 1 August 16, 2011
1- Explosive squat (45s rest): 105x6x2
2- Deadlift: 225x3x1
3- Lat pulldowns: 75x3x6
4- Shrugs: 120x2x10
5- Glute activation drills (1 leg glute bridge 2 sets 10 reps; hip trusts 2 sets 10 reps, single leg extension 2 sets 10 reps)
6- Wide leg situps: BWx3x5

First day of deload week. It was supposed to be 125 on the squats, but I forgot to replace the 25's with the 35's. Good sweat but easy on the CNS.

m_langlois01
08-21-2011, 04:25 PM
Week 3
Day 2 August 20, 2011
1- Bench press, paused: 105x3x1
2- Bench press, touch and go: 80x1x6
3- Wide grip, paused: 85x2x6
4- DB flies: 10sx2x5
5- DB front raises: 15sx2x4
6- DB hammer curls: 20sx2x5
7- Plank: BWx2x60s
8- Side plank: BWx60s

Week 3
Day 3 August 20, 2011
1- Squat: 165x2x2
2- Squat (90s rest): 125x3x3
3- Olympic pause squat: 115x2x2
4- Single leg RDL: 25sx2x3
5- Side bends: 25x2x6
6- DB twists: 10x2x10

Week 3
Day 4 August 21, 2011
1- Close grip bench press: 90x2x3
2- Seated military to top of head: 70x2x3
3- Bent over flies: 10sx3x6
4- Leg raises (knees to chest): BWx2x8
5- Leg raises (straight up): BWx2x6

Crazy schedule this past week. So basically, I did most of my work this weekend. Good thing it was only a deload. Ready for bigger weights on Tuesday.

m_langlois01
08-24-2011, 06:10 AM
Week 4
Day 1 August 24, 2011
1- Deadlift: Work up to 225x3
2- Deadlift: 185x6x4 with 60s rest
3- Deficit pull: 180x2x3
4- Bent over rows: 115x3x8
5- Stiff leg deadlift: 135x3x8
6- Shrugs: 165x5x10
7- Glute activation drills
8- Wide leg situps: BWx3x8

Everything felt good. The deadlifts were more easy than the last time I did them back early summer. I must say I was pretty tired at the end though.

m_langlois01
08-25-2011, 05:16 AM
Week 4
Day 2 August 25, 2011
1- Bench press, paused: Work up to 120x3
2- Speed bench: 100x6x4 with 60s rest
3- Wide grip, paused: 90x2x8
4- Dead bench: 95x8x1 with 45s rest
5- Dips: 10x8, x8, x3
6a- DB flies: 15sx3x11
6b- DB front raises: 20sx6, x6, x5

Nothing much to say. On the last set of dips, my left triceps started acting up. It seems that the pain is more "nerve" related than "muscle" related. I've always had that problem though. I'm just hoping that one day it will go away.

m_langlois01
08-26-2011, 10:48 AM
Week 4
Day 3 August 26, 2011
1a- Lat pulldown: 105x12, x12, x9
1b- Pull-ups: BWx2, x1, x1
2a- Seated rows: 90x12, x12, x12
2b- Chin-ups: BWx1, x1, x1
3a- Hammer curls: 15sx12, x12, x12
3b- Scott curls: 20x12, 30x12, x8
4a- Decline sit-ups: 5x12, x12, x12
4b- Side bends: 25x12, x12, x12

Third day of training in a row, but that's because I have to take the weekend off. I will be back on Monday.

m_langlois01
10-18-2011, 07:55 PM
Ok, so I really have to keep track of my progress in the log...

Cycle 1 Week 1 Day 1
Bench press day 2011-10-17

Bench press: 125x5x4
Pull-ups: BWx2, x3, x2, x2, x3
Dips: BWx6, x8, x6, x6, x8
Dumbbell curls: 17.5sx5x10
3-way shoulder shocker: 7.5sx10, x5


Cycle 1 Week 1 Day 2
Deadlift day 2011-10-18

Deadlift: 220x5x5
Good mornings: 85x2x10
Barbell shrugs: 135x5x10
Dumbbell rows: 32.5x5x10
Side bends: 27.5x2x10

m_langlois01
11-25-2012, 05:30 PM
I decided to start training with Mike again. I wasn't going anywhere, I felt unmotivated, I stopped training and I became weak and skinny, AGAIN. Not going to let this happen another time. Training should start next week, so I went to the gym and did a mock meet to see where my lifts were.

Squat with belt, x1 @10, 0-3% LD
215x1 @8.5
235x1 @10
Nothing much to add. I did 275 back in June, so a -40lbs.

Competition raw bench with belt, x1 @10, 0-3% LD
135x1 @8.5
145x1 @10
The 135 felt somewhat heavy and I hesitated between 140 and 145 for the next set. I'm glad I picked 145, I made the lift, but you can see in the video that the bar almost completely stopped a little bit over my chest. First time that that happened to me. I did 170 sometimes in March if I remember correctly, so -25lbs.

Deadlift with belt, x1 @10, 0-3% LD
315x1 @8.5
335x1 @10
Again, nothing much to add. Still weak off the floor. 365 back in June, so -30lbs.

Total 715 @150lbs. I will take it somewhat easy this week and start strong next Monday.


http://www.youtube.com/watch?v=AyojP4bPLSg

m_langlois01
11-26-2012, 04:22 PM
Chin-ups
BWx3x5

Steady state cardio
20 minutes @ avg 138 bpm

I'm really out of shape. I need this week so that I don't get so sore/hurt when training begins.

m_langlois01
12-02-2012, 11:27 AM
Competition raw bench + belt: x4 @9, 0% LD
45x5, 95x4
105x4 @7
115x4 @7.5
130x4 @8.5-9

Floor press: x4 @9, 0% LD
45x5, 95x4
105x4 @7.5
115x4 @8
125x4 @9

Floor press (pinky on rings): x6 @9, 0% LD
95x6 @7
105x6 @7.5
115x6 @9

It felt good to be back in the gym. I've been having severe headaches this past week and I don't really know why. Anyways, this was a good training session. I'm soo happy to be back training with Mike and ready to get stronger again.

m_langlois01
12-03-2012, 06:34 PM
Squat + belt: x4 @9, 0% LD
45x5, 95x3, 135x1
175x4 @7.5
190x4 @8
205x4 @9

2ct pause deadlift: x3 @9, 0% LD
135x3, 185x3
205x3 @7.5
225x3 @8
245x3 @9

Good morning: x6 @9, 0% LD
45x6, 95x6
105x6 @7.5
115x6 @7.5-8
130x6 @8.5

Everything went well. Nothing much to say.