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Thread: Matt's first online training journal

  1. #1
    Wannabebig Member Stronger1977's Avatar
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    Getting Stronger and less fatter. A day by day journey.

    So,

    I have been keeping my own journal for the past 10 years. But, I have been slacking with my training since I got married in October. So I am hoping that by doing this I will hold myself more accountable. And also get some feedback to help me improve.

    Goals: I want to maintain my "raw" powerlifting strength while preparing for the Russian Kettlebell Challange in September.

    To do this I need to increase my work capacity and drop body fat. I would like to walk in at 205lbs. My current weight is around 230lbs.

    I have spent the past 8 years training using the conjugate method. I am a drug-free lifter so I have had to cut the volume of a typical "westside" template. But, I have become very good at doing singles (cause I like them) and really bad at anything over 1 rep. I suck at 5's.

    I am doing a modified 5/3/1 with a focus on kettlebells and conditioning as my assistance work.

    Day 1 2/15/2010

    Squat
    335x5
    345x5
    355x5

    Accessory Work
    A1 - KB swing 24kgx4x25

    B1 - Goblet Squat 24kgx3x15
    C1 - Ab wheel roll out 13 and 10

    Day 2 2/17/2010

    Bench Press
    275x5
    290x5
    300x6
    Accessory Work
    A1- KB Bottoms up press x 5, x6, x 7, x 8 x 9 x10 L/R

    A2 - Pull ups 8,6,6,5,5,5,

    B1 - Renegade row 16kg 5x5 L/R

    C1 - ez bar culr 85x6,8,6
    D1- trx ext 2x25

    Day 3 2/19/2010

    Fat Bar Deadlift
    345x5
    355x5
    365x5

    Accessory Work
    Sledge Hammer 30sec on 15sec off X 8
    1min on 30 sec off x 4

    Day 4 2/20/2010
    Bottom position bench with Spud straps. On chest 275*3, 295*1 315*1 335*1 340*1

    Pull up weighted 25*1
    45*1
    70*1
    36kg*1
    44kg*1
    Bwtx17
    1 arm KB Press 24kg*3*8
    Face Pull w/TRX 2*25
    Last edited by Stronger1977; 02-27-2010 at 09:55 AM.

  2. #2
    Wannabebig Member Stronger1977's Avatar
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    Start of week 2:

    Day 1 2/22/2010

    Squat

    340x3
    365x3
    385x3

    Accessory Work
    Bunch of swings and snatches with 24kg
    Started with 2 handed swing x 25 , then 1 handed x 10 each side, then snatches x 10 each side, then 2 handed x 25
    Goblet sq/Swing ladder w/24kg 1 up to 5 rested 1 min then 5 down to 1 ( this sucked real bad)

  3. #3
    Garage Lifter
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    very solid work. Good luck with the RKC
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  4. #4
    Wannabebig Member Stronger1977's Avatar
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    Training 2/24/10

    Bench with Index finger on the line
    280x3
    300x3
    315x5

    B1 - Kettlbell bottoms up press 16kg x 5 x 10 each arm
    B2 - Pull up bwt x 6,7,8,9,7

    C1 - renegade row with 16kg kettlebells 3 x 8 each arm
    D1 - Little extra work on the gun show

    I was pleased with 315 for 5. I have done 6 before but I was 10lbs heavier at the time.

  5. #5
    WBB Team Captain Coke's Avatar
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    Fine sessions man, good luck with your goals.

  6. #6
    Wannabebig Member Stronger1977's Avatar
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    Training 2/26/10

    Training 2/26/10

    Fat bar deadlift
    340x3
    365x3
    385x3

    1 handed Kettlebell swings with 16kg x 15 each arm
    " " hand to hand swings with 16kg x 30 total reps
    KB snatch with 16kg x 5 x 10 each arm
    Was working on tech, made a few adjustments each set. Biggest change is where my forearm ends up during the back swing. The tighter into my adductor I got the better the swing and thus the snatch was.

    450lbs tire flip 2 x 12 reps

  7. #7
    Wannabebig Member Stronger1977's Avatar
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    Training 2/27/10

    Bottom position bench press with spud straps. Bar on chest when arched. Index finger on line.
    225x3
    275x3
    295x3
    315x1
    335x1
    345x1

    B1 1 arm kettlebell over head press with 24kg 4 x 10 each arm
    B2 seated cable row 4 x 15 with 140lbs
    C1 DB tricep extensions 4 x 10 with 35lbs DBs
    C2 Wicked wrist roller 2 sets extension 2 sets flexion
    D1 Strict seated DB curls 3 x 15 with 25lbs DBs
    D2 Mini-band pull-a-parts 2 x 50 1 x 100

  8. #8
    Wannabebig Member Stronger1977's Avatar
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    Training 3.1.10

    Down 5lbs since last month. Seeing some decline in Max strength. Hope it will go back up once I have settled at a weight

    Squat
    320x5
    365x5
    405x1 wanted to do 2 but it wasn't gonna happen

    Kettlebell swings wih 24kg
    2 handed x 35
    1 handed 15 per hand
    hand to hand 40 total reps
    2 hand with sumo stance x 35

    Goblet squat with 24kg
    3 x 15
    Ab Wheel 3 x 10

  9. #9
    Wannabebig Member Stronger1977's Avatar
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    Training 3/2/10

    Bench press index finger on line
    265x5
    300x3
    335x1 (should have done 2 but I had to fart and didn't want to risk it)

    Kettlebell Bottoms up press with 24kg 8 sets of 3 with each hand

    1 arm DB row 90lbs x 5 x 8

    Some curls and face pulls didn't write down anything just wanted to be done

  10. #10
    Wannabebig Member Stronger1977's Avatar
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    Training 3/5/10

    Can't train tomorrow so I kinda mushed the days together. All and all a good session

    Thick Bar deadlift
    325x5
    365x3
    405x3

    5 kettlebell snatches left arm 5 KB clean and press left arm then 5 kettlebell snatches right arm 5 KB clean and press right arm with a 24kg bell
    took 60-90sec rest and repeated for a total of 5 sets

    Pullups ( grip was shot)
    6,5,5,5,5

    Super set
    DB tri ext 3x10 with 35lbs
    DB curls 3x10 with 35lbs

    100 pullaparts with mini jumpstretch band

  11. #11
    Wannabebig Member Stronger1977's Avatar
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    Training 3/8/10

    Deload week
    Squat
    225x5
    255x5
    275x5
    315x5

    Spilt squat using blast straps
    10 each leg
    16kg x 10 on each leg
    16kg x 10 + Bwt x 10 each leg

    1 arm KB swings 15 L/R- 10 L/R - 5 L/R did that 2 times
    2 handed swing 16kg x 50
    Snatch to windmilll 16kg 2 L/R 2 L/R 3 L/R

    Ab wheel 3 x 10

  12. #12
    Garage Lifter
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    Very solid work. Enjoy the deload.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  13. #13
    WBB Team Captain Coke's Avatar
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    Nice numbers for deload bro.

  14. #14
    Become Unbreakable Mark!'s Avatar
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    Nice lifts bro. I know when I got married back in May, it changed things, I got lazy and crap. Back in the saddle again though.

    How's that ab wheel work for you? I can do barbell rollouts because our weights here aren't round, but thinking I could pick up an ab wheel for my garage and would be alright with it.

    *Edit* Found one for like 8 bucks so went ahead and ordered it.
    Last edited by Mark!; 03-08-2010 at 09:47 PM.
    "Light Weight"

    260's by May

  15. #15
    Wannabebig Member Stronger1977's Avatar
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    Mark,

    I have a love/hate relationship with the wheel. But, I have been seeing some benefits already. The pain after the first time I used it was like a little alien was trying to escape through my guts.

    Good luck with yours

  16. #16
    Wannabebig Member Stronger1977's Avatar
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    Deload day 2
    3/10/10

    Bench
    135x5
    185x5
    205x5
    225x5
    245x5 ( I felt almost silly doing this, but I am suprised I have a bit of soreness the next day)

    Wanted to see what I could do for a bottoms up KB press
    16kg x 6L 6R
    24kg x 4L 4R
    36kg X 1 reallyugly rep R ( I filmed this attempt and will post for critique later today)
    36kg x 1 barely got to rack position L
    24kg x 3L
    36kg x FAIL R

    1 arm KB press
    36kg x 5L 5R x 2
    36kg push press x 5L 5R

    Pullups 3x10

    Random Curls and press downs

  17. #17
    Wannabebig Member Stronger1977's Avatar
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    Deload Week

    3/12/10

    Fat Bar DL
    125x3
    215x3
    315x2
    365x1
    405x1
    405x1
    405x1


    30 two handed swings - 20 hand to hand swings - 10 snatchs - 30 two handed swings - 10 hand to hand swings
    rest 3min
    20 two handed swings - 10 snatches - 20 two handed swings - 10 snatches - 10 two handed swings - 10 snatches - 20 two handed swings
    All done with a 16kg kettlebell

    Sled drag 100 feet x 5 with 5plates

  18. #18
    Garage Lifter
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    Really cool to see the kettlebell work laid out like that. I've been pretty doing no conditioning work at all for the last 18 months and I really need to get started on something and I think I could probably do these and not get bored out of my mind.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  19. #19
    Wannabebig Member Stronger1977's Avatar
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    The kettlebell stuff makes the conditioning bareable and I am seeing pretty quick results with it. And seeing minimal strength loss.

    I think Donnie Thompson wrote an article on elitefts.com about how he added Kettlebells to his training. It is worth a read.

  20. #20
    Wannabebig Member Stronger1977's Avatar
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    Training 3/13/10

    Bench with spud straps index finger on line. Straps were about 2boards off the chest
    135x5
    225x5
    275x3
    315x3
    365x2
    385x1
    400x1

    Pullups on fat bar 5x8

    Log overhead press 90x10 110x10 10

    DB curls seated 35x10 30x10 25x10

    Seated Hammer Strength shrugs 180x20 20 90x15 with pause at top

  21. #21
    WBB Team Captain Coke's Avatar
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    Killer workout dude.

  22. #22
    Wannabebig Member Stronger1977's Avatar
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    Training 3/16/10

    Back to the weights

    Squat - took stance a bit closer. Me left knee has been acting up a bit. Bringing my stance in an inch made it feel better. But, the extra ROM sucked
    135x5
    225x3
    275x3
    315x1 belt on
    335x5
    355x5
    370x5 15lbs up from last mont. Maybe had 2 more in the tank. My conditioning work is paying off

    KB swing 2 handed 20kg x 50
    KB swing hand to hand 20kg x 50
    KB swing 1 handed x 10 - hand to hand x 10 - 2 handed x 10 - hand to hand x 10 - 1 handed x 10 - 2 handed x 20

    Leg ext 2 sets ( needed some extra quad work but wanted to give my lower back some time off)

    Hanging leg raises 12 12 grip gave out and abs were cramping

  23. #23
    WBB Team Captain Coke's Avatar
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    Way to tweak with the squat stance and raise up with 'em as well.

  24. #24
    Garage Lifter
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    Great workout. I'll have to check that article out. Thanks,
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  25. #25
    Wannabebig Member Stronger1977's Avatar
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    Training 3/17/10

    Just want to start by thanking everyone for their kind words and support. Most boards are not as constructive.

    Bench Press Index finger on line
    135x5
    185x5
    225x5
    275x5
    290x5
    310x5 tried for a sixth rep but I could not lock it out

    Bottoms up KB Press
    4x6 each arm with 24kgs

    1 arm DB row 100lbs x5x5

    Super set
    Face pull 3x20
    Curls 3x10
    Rope press down 3x15

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