View Full Version : A silverback's training log
08-14-2012, 10:47 AM
Thought of creating an online training log in order to keep track of my progression, nutrition and get positive criticism. Currently weighing 177lbs,5'7 tall and 15-17% Body fat.Goals are 1)Strength 2) Hypertrophy 3)Fat loss (Strength given top priority)
Current training program is Wendler's 5/3/1 (Starting 4th cycle next week)
230lbs BP (approximate)
160lbs Clean and Press (No jerk)
Training for 3 years (Though I took a 4 month hiatus and first year I didnt know what on earth I was doing)
My long-term goals (February 2013) are 430lbs SQ and 500lbs DL (RAW). That would be a florida state record for 181lbs class :hump:
Working on my nutrition since I'm carrying some extra fat and if I lose 10lbs, my relative strength (bw to max weight ratio) would improve.
08-16-2012, 06:36 PM
The way I'm deloading is by doing (65%,75% and 85%)... going to pyramid down top set in order to get more volume work in. Bench SUCKS so bad its not even funny.
DB rows 3x10 (70lbs)
DB Incline Press 5x8-12 (55lbs)
Triceps push-downs (drop set) and 20 minute power walk
Experienced a little elbow discomfort but it must be because I'm out of fish oil... whenever I dont take them, I get slight joint pain.
Nutrition is a bit better, i'm down to 176lbs and counting.... going to rest till monday.
08-30-2012, 09:29 AM
Got bored of 5/3/1 (Plus stalling on DL) and decided to give a chance to the conjugate system
385x1 (Fail) (I'll get it within 2 months; my conventional max is 390)
3x10 Good Mornings (95lbs)
5x10-8-8-7-5 Front Squats (95lbs)
3x5-5-5 Full Leg raises
3x8-8-5 Leg curls
some calf raises at the end.
09-01-2012, 02:23 PM
Clean and Jerk 115lbs (6x2) Will probably remove them...
Explosive squats 5x3 (160lbs) 50% of Max + red bands (70lbs of tension) probably will add more band tension.
BB Rows 3x10-8-5 (155lbs)
Strongman training (Right after DE)
Log Press 5x3 (110lbs) Shit is hard.
Then 3 rounds (~40 meters)
A1) Farmer's walks (110lbs per hand)
A2) Yoke carry (345lbs)
A3) Keg carry (75lbs)
First time trying strongman training but I like it.
09-03-2012, 09:30 AM
240x1 (Heavy, but got it)
Dips (weighted 3x8) (bw-only) 3x15-12-12
Chins (weighted 3x5-3-4) (bw-only) 3x8-6-5
(25lbs db for both exercises)
3x10 cable rows
2x10 triceps extensions
2x12 cable external rotations
09-04-2012, 06:15 PM
5x3 Squats (red bands) 135lbs+band tension
5x2 Deadlift (blue bands) 155lbs+band tension
Pistol Squats 3x5 (little "push" off the bottom but pretty much full ROM)
Sled dragging (first time, I LOVE it) hams,quads, calves... you work every muscle with this thing
09-06-2012, 05:24 PM
Over a year since I done heavy FSQ, just wanted to save some CNS for future squatting sessions.
5x5 FSQ (115)
RDL 3x8-10 (165lbs) Hard to "lock" my low back. Dont like them much
Shrugs 3x25-15-15 (165lbs) Easy
Ab machine 2x12
09-08-2012, 02:05 PM
6x3 BP (115lbs) +Red-bands. Easy... will add more band tension next week.
3x20-12-12 (Close-grip Push-ups with 20lbs vest)
Strongman events (4 rounds)
10 tire flips (350lbs~)
15 Squats (+40lbs sandbag)
100 meter runs (+40lbs sandbag)
Done, totally fried after this...
09-10-2012, 06:24 PM
Pin squats (Parallel Level)
Nice... hard, slow max set but got it. Happy with the result
RDL 4x10 (155lbs)
Bulgarian Split squat 3x8 (20lbs)
Forgot to do abs again...fuck
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