A silverback's training log

[silverback8404]

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)

PR records
325lbs SQ
230lbs BP (approximate)
390lbs DL
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

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.

[silverback8404]

Deload week:

BP
140x3
160x3
185x3
160x3
140x3

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.

Pull-ups 7-7-7-8-5

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.

[silverback8404]

Got bored of 5/3/1 (Plus stalling on DL) and decided to give a chance to the conjugate system

Sumo DL
335x1
365x1
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.

[silverback8404]

DE
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.

[silverback8404]

ME
Floor Press
205x1
225x1
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
3x12 face-pulls
2x10 triceps extensions
2x12 cable external rotations

[silverback8404]

DE
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

[silverback8404]

ME
Front Squat
205x1
225x1
240xFail
Over a year since I done heavy FSQ, just wanted to save some CNS for future squatting sessions.

Back-off sets
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

[silverback8404]

DE
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~)
Yoke push
15 Squats (+40lbs sandbag)
100 meter runs (+40lbs sandbag)
Done, totally fried after this...

[silverback8404]

Pin squats (Parallel Level)
135x3
185x3
225x1
245x1
265x1
285x1
305x1
315x1
335x1
Back-off sets
3x5 225lbs

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