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Tim Bald
07-21-2012, 11:40 AM
I have been told that this is where all the cool kids post their training logs, so I figured I might as well hop on the bandwagon.

A little background:

I train at Deep South Barbell in Huntsville, AL. Technically, I'm part owner, but that's not real important. Up until recently, I have been training for and competing in multiply powerlifting. My first meet was a success and I walked away with an elite total at 242. But I've decided that the multiply stuff just isn't for me. I had much more fun training for and competing in strongman competitions, so that's what I'll do.

I'm starting this log to keep track of my progress and hopefully get some constructive criticism. I train using the westside method and have been for the past few years, but that will probably change in the next few weeks. For now I've just added in some conditioning more overhead work, and dropped most of the gear.

This is getting a little long-winded. Here is what I did today.

Sat. 7/21/12

ME Lower

Parallel Box Squat w/ SSB (raw)
Bar x a bunch
155x5
205x3
245x3
295x3
335x3
385x3
425x3
475x1
515x1
545x1 (PR)
565x1 (PR)

Pretty sizable pr considering my best raw box squat is 545 I think, with a normal bar.

Deficit Stiff-leg deadlifts
Up to:
425x5x3 sets

Pendlay rows
5x5

GHR hyper extensions w/ avg. + monster mini bands
3x7

Some abs

Conditioning:
Prowler - 5 sec sprint w/ 20 sec rest (4 rounds)

Conditioning is slowly improving. Here's a video of my last squat.


http://www.youtube.com/watch?v=OhPzJEY0aJw

I'm a noob when it comes to posting videos, so this may or may not work.

Tim Bald
07-22-2012, 03:12 PM
Sun. 7/22/12

ME Upper

Incline bench
Bar x a bunch
95x3
135x3
185x3
225x3
255x3
275x1
295x1
Add slingshot
315x miss
Remove slingshot
275x1
185x10

Haven't done incline in years, literally. I thought I'd try the slingshot just to see if it would work on incline bench, turns out it doesn't. At least not for me. Next time I'll use rev. bands instead for an overload set. Other than that blunder, the incline work wasn't that bad. But I'm not too excited that there's a 110 lb difference from my flat bench. Guess that just means there's a lot of room for improvement.

Bradford press
2x10

JM Press / elbows out band extensions
95x5 / monster mini x 15 (6 rounds)

Trying to do the JM presses correctly. They're a lot harder when I focus of keeping my elbows above my chest.

Chins (various grips)
6x6

Band pull-aparts
6x10

Abs
Rev. Hyper
A few curls

Not a bad day. Will has a meet next week, so I'll probably deload during the weekend. I feel I could use it anyways.

IRBS
07-22-2012, 03:47 PM
U need to get fatter!!!

Tim Bald
07-25-2012, 08:57 AM
Don't be jealous, Will.

Tues. 7/24/12

This week of training doesn't really matter much since I'll be changing my programming. It's a good time to experiment.

DE Lower

Free Squat + ~120 chain (raw)
bar x a bunch
add chain
bar x 5
155x2
245x2
295x2
335x2x8 sets

Ditched the box just to see how it would go.

Conventional Pulls + doubled avg. band w/ oly shoes
315x1x a bunch of sets (lost track)

Pendlay Rows w/ doubled mini band
5x5

Elevated GHR
6x10

Ab Rollouts
5x8

Rev. Hyper (heavy)
3x5

Not a bad day. Just got some good work in.

Tim Bald
08-02-2012, 10:17 PM
Thurs. 7/26/12

Strict OH Press
Worked up to 190x8 (probably a rep PR)

Some other miscellaneous upper accessory stuff.

-------------------------------------------------

Sat. 7/28/12

Drove to Buford, Georgia to handle Will at his meet. He didn't have the best day, but since this was his first meet post injury, it was a success because he completed it and w/o any further injury.

I think it was a poorly ran meet which made it into quite a long day. Oh well, these things happen.

------------------------------------------------------

Sun. 7/29/12

I did a bunch of upper accessory work. The main thing I did was press every dumbbell we have for 10 reps starting from 50 lbs to 105 lbs.

Tim Bald
08-02-2012, 10:20 PM
Made a new program and I started it this week.

Tues. 7/31/12

Week 1, Day 1

Free Squat w/ Bulldog Bar (5x1 @ 90%, based max off 525)
Bar x 10
155x3
245x3
335x3
385x3
425x1
475x1x3 sets
450x1x2 sets

475 didn't feel heavy, but it wasn't moving as fast as it should have so I dropped my last couple sets to 450, which were much better. I will drop my training max to 500 to be on the safe side.

Incline Bench (5x2 @ 80%, based max off 295)
Bar x a bunch
135x5
185x2
235x2x5 sets

Pin 3 Rack Pull - bar is 4" below knee (5x3 @ 70%, based max off 655)
135x3
225x3
315x3
405x3
465x3x5 sets

Elevated GHR
3x12

Dips
3x8

I really suck at these, I'll be doing them a lot more often.

Ab rollouts
3x7

Pretty rough start. I felt like shit all day prior to training and the heat/humidity certainly didn't help. But work needed to be done.

Tim Bald
08-02-2012, 10:24 PM
Thurs. 8/2/12

Week 1, Day 2

Strict OH Press (5x1 @ 90%, based max off 225)
Bar x a bunch
95x5
115x5
135x3
155x3
185x3
205x1x5 sets

Might have been a little too conservative here, but that's not a bad thing.

Pendlay Row (5x2 @ 80%, 1RM = ?)
135x10
185x5
225x3
275x2x5 sets

As with most programs, percentages are just guidelines. I'll be implementing the RPE scale for all my movements to help choose an appropriate weight. 275x2 felt to be about an RPE 8, which is right about where it needs to be.

SSB Front Squat (5x3 @ 70%, 1RM = 425)
bar x 10
155x5
205x3
255x3
305x3x5 sets

Dips
4x10

Lexen Extensions
45x8x8x8 (3 rounds)

Rev. Hyper
4x10

Abs

Today wasn't bad, mainly because the heat let up a little.

Tim Bald
08-09-2012, 09:40 PM
Haven't had time to update this thing lately. Here are the last few.

Sat. 8/4/12

Week 1, Day 3

Deadlift (5x1 @ 90%)
Worked up to:
565x1x5 sets

SSB Free Squat (5x2 @ 80%)
Worked up to:
385x2x5 sets

Flat Bench (5x3 @ 70%)
Worked up to:
285x3x5 sets

GHR Back Extensions w/ avg. + monster mini bands
4x8

JM Press
95x8-10x4 sets

Abs

Stability OH Press

-----------------------------------------------------------------------------------

Sun. 8/5/10

Week 1, Day 4

Events

Log Press (clean once)
Worked up to:
200x3x2 sets
210x3

Weight was light, just trying to work on my push press / push jerk technique.

Farmers
Worked up to:
225 per hand @ 40 ft - 2 trips
275 per hand @ 40 ft - 2 trips

Stones to 48" (no tacky)
220x1x5 sets
240x1x5 sets

Successful first event day. Felt good to load stones again. I was sweating like a stuck pig and had to dry my forearms before each attempt. Really annoying. I need to pick up some athletic tape for next time. I might even use a small amount of tacky on my fingertips, we'll see.

---------------------------------------------------------------------

Tues. 8/7/12

Week 2, Day 1

Free Squat w/ Bulldog Bar (5x3 @ 70%)
Bar x 10,
155x5
245x3
295x3
355x3x5 sets

Incline Bench (5x1 @ 90%)
Barx10
115x5
155x3
205x3
245x1
265x1x5 sets

Pin 3 Rack Pull (5x2 @ 80%)
Worked up to:
525x2x5 sets

Elevated GHR
4x12

Dips
4x12

Ab Rollouts
4x8

------------------------------------------------------------------------------------

Thurs. 8/9/12

Week 2, Day 2

Standing OH Press (5x2 @ 80%)
Worked up to:
185x2 (RPE 7)
195x2x5 sets (RPE 8)

I wanted 5 sets at around 8, but 80% felt too light, so I upped it a little.

Pendlay Row (5x3 @ 70%)
Worked up to:
245x3x5 sets

SSB Front Squat (5x1 @ 90%)
Worked up to:
385x1x5 sets

Dips / Lexen Extensions (superset)
14 / 55x8x8x8
14 / 55x8x8x8
10 / 55x8x8x8
10 / triceps fried

Rev. Hyper (light)
3x10

Abs

--------------------------------------------------------------------------------

So far, I really enjoy this style of training.

Tim Bald
08-20-2012, 03:48 PM
I'm doing a terrible job at keeping this thing updated.

Sat. 8/11/12

Week 2, Day 3

Deadlift (5x1 @ 90%)
Worked up to:
565x1
575x1x4 sets

SSB Squat (5x2 @ 80%)
Worked up to:
385x2
395x2x4 sets

Flat Bench (5x3 @ 70%)
Worked up to:
285x3x5 sets

GHR Back Extensions w/ avg. + monster mini bands
4 x 8-10

JM Press
95x10
105x8-10x5 sets

Abs

Press Stability

-----------------------------------------------------------------

Sun. 8/12/12

Week 2, Day 4

Log (clean once)
bar x a bunch
120x3 strict, 3 push-press
140x3 strict, 3 push-press
160x3 strict, 3 push-press
180x3
200x3
210x3
220x3x2 sets
160x3x2 sets

Just some more technique work. The log press actually feels stronger than it ever has.

Farmers
Up to: 225/hand for 50 ft, 3 trips

Stones to 48" (no tacky)
220x2x3 sets
240x1x5 sets .....wanted to do more, but platform broke.

Did some other small stuff.

-----------------------------------------------------------

Tues. 8/14/12

Week 3, Day 1

Squat w/ Bulldog Bar (5x2 @ 80%)
Up to:
405x2x5 sets (I'd rate these @ 7)

Incline Bench (5x3 @ 70%)
up to:
205x3x5 sets

Pin 3 Rack Pulls (5x1 @ 90%)
Up to:
605x1x5 sets

Interesting note: I was able to pull 545 w/ a double over-hand grip while warming up. I was a little surprised by this.

I think I did some dips, GHR's and Abs.

------------------------------------------------------------------------

Wed. 8/16/12

I had my wisdom teeth removed and haven't trained since, except for some light stuff the other day. Hopefully I'll be good to resume training on Tuesday (8/21).

Tim Bald
08-24-2012, 01:16 PM
Tues. 8/21/12

Week 3, Day 1 (repeat)

I am redoing the 3rd week just to get back on track.

Squat w/ Bulldog Bar
Worked up to:
425x2x5 sets

Incline Bench
Worked up to:
205x3x5 sets

Pin 3 Rack Pulls
Worked up to:
605x1x4 sets
615x1

4.5" Elevated GHR
5x10

Dips
5x10

Abs

--------------------------------------------------------------------------

Thurs. 8/23/12

Week 3, Day 2

Standing Press
Worked up to:
205x1
210x1x4 sets

Pendlay Rows
Worked up to:
275x2
285x2x4 sets

SSB Front Squat
Worked up to:
305x3x5 sets

Dips / Lexen extension (super set)
15 / 45x8x8x8
15 / 45x8x8x8
10 / 45x8x8x8
8 / done

Rev. Hyper
3x10

Abs

Classes have started. We will see how everything works out.