ozarka's training log - AnabolicMinds.com

ozarka's training log

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    ozarka's training log


    Hey guys. This is my no frills training log, updated with pics every now and then.

    Here are my current stats:

    • bench - 240 lbs
    • front squat - 275 lbs (been doing these for the last few months, but am working my way back to high bar squats, not sure about my high bar max yet)
    • deadlift - 370 lbs
    • overhead press - 140 lbs
    • body weight - 157 lbs
    • body fat - 11%
    • height - 5'9"


    My training borrows from a few different programs out there, but it's different enough to just call it mine. I'll log today's workout in the next post, which should give a better idea of how this program works.

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    bench day:

    bench press - 190 lbs, 22 total reps, 3-5 reps per set
    db bench - 70s x 5,5,5,5
    dips - bw x 12,15
    db rows - 100 x 11,8,6
    seated cable rows - 80 x 15
    tricep pushdowns - 80 x 15
    bb curls - 45 x 10

    Isolation exercises are thrown in as I see fit, and never with a ton of volume... they aren't terribly important to me, but I like to include them every now and again (they make me feel pretty). Overall, great workout today. 190 lbs wound up being a breeze on bench. On the final set, went all out and got 5 reps. That's not much given the load, but after 17 reps at 190 lbs before it, I'd say it's something.
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    deadlift day:

    deadlift - 275 lbs, 20 total reps, 3-4 reps per set
    high bar squat - 135 lbs, 45 total reps, 5-10 reps per set
    dips - 1 set of 25 reps at body weight
    neutral grip pullups - 1 set of 12 reps at body weight

    awesome day. legs and core took a beating.
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    overhead press day:

    overhead press - 110 lbs, 20 total reps, sets of 3-5
    1 arm db overhead press - 35 lbs, 40 total reps, sets of 5-10
    neutral grip lat pulldown - 100-150 lbs, 50 total reps, sets of 5-12

    great way to ring in the weekend.
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    Doing a low rep range opening lift followed by higher rep assistance work is exactly how I was doing it before I came across Poliquins accumulation and intensification protocol. After listening to a Super Human Radio show and some articles I decided that it would be good to implement accumulation and intensification phases instead of trying to do a strength and hypertrophy style workout in a single session. Instead focus on on hypertrophy for two weeks then strength for two weeks in wave like pattern.

    Also, in for the progress.
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    Quote Originally Posted by skunkman View Post
    Doing a low rep range opening lift followed by higher rep assistance work is exactly how I was doing it before I came across Poliquins accumulation and intensification protocol. After listening to a Super Human Radio show and some articles I decided that it would be good to implement accumulation and intensification phases instead of trying to do a strength and hypertrophy style workout in a single session. Instead focus on on hypertrophy for two weeks then strength for two weeks in wave like pattern.

    Also, in for the progress.
    Accumulation and intensification are built into the programming, sort of.

    My program follows a 3 microcycle (usually lasts 3 weeks) progression for main lifts and main complementary lifts. Goes like this for main lifts:

    • microcycle 1 (mc1) - 20 total reps at 80% of 1RM
    • mc2 - 15 total reps at 85% of 1RM
    • mc3 - 10 total reps at 90% of 1RM


    and like this for main complementary lifts:

    • mc1 - 30-50 total reps at 50% of 1RM
    • mc2 - 30-50 total reps at 55% of 1RM
    • mc3 - 30-50 total reps at 60% of 1RM


    After a full mesocycle, I add 5-10 pounds to each max and go through it again.

    It's important to note that on main complementary lifts, concentric acceleration is emphasized, and always maximal... somewhat similar to the dynamic effort method.
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    squat day:

    back squat - 235 lbs, 15 total reps, sets of 3-4
    front squat - 145 lbs, 35 total reps, sets of 5-10
    snatch grip romanian deadlift - 135 lbs, 2 sets of 12-15

    Overall, awesome day. Felt great. Just getting back into back squats after front squatting exclusively for a few months. Hoping my numbers climb pretty quick.
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    bench day:

    barbell bench - 205 lbs, 16 total reps, sets of 3-4
    close grip bench - 135 lbs, 32 total reps, sets of 7-9
    1 arm db rows - 100 lbs x 12,10,9
    seated cable rows - 80 lbs x 18

    Fu<king fantastic day in the gym. Threw around 205, killed the 110 pound db rows, then destroyed my back with those cable rows.

    Snapped these about 30 minutes post workout. Feels good, man.

    If you look at the pics, my back looks a little wonky. I promise this is not so. I just had a hell of a time getting myself angles right with that damn camera.
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    deadlift day:

    deadlift - 295 [3 of 3], 305x3, 315x3, 15 total reps
    wide grip romanian deadlift - 205, 35 total reps, sets of 6-10
    barbell shrugs - 135, 2 sets of ~15

    Awesome day. Deadlift went great. Felt like I could've pulled a lot more. Took a couple vidyas, one of a set of 295, and one of 315.

    295x3

    315x3
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    squat day

    high bar squat - 245, 10 total reps, sets of 2-3, plus a few singles at 265 and 275
    speed squat - 225x5, 205x5, 5 sets of 5 at 185, speed emphasis, short rest periods
    front squat - 135x12

    pretty damn good day. a lot of squatting and sweating happened. I feel good about both of these things.
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    bench day

    bench press - 215, 10 total reps, sets of 2, a single of 225 and 235
    speed bench (moved to speed emphasis gradually) - 205x3, 185x4, 175x4, 165x5, 2 sets of 155x5
    kroc rows - 100x15,12,9
    seated cable rows - 80x15

    Fanfückingtastic day in the gym. Blew through my heavy sets on bench, and had a great time with speed work. Seeing definite improvement on kroc rows, too.
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    deadlift day

    deadlift - 2 sets of 3x315, 1 set of 3x325, 4 sets of 3x275
    romanian deadlift - 205, 5x5, short rest, speed emphasis
    romanian deadlift - 15x135
    shrugs - 12x205, 15x135
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    ohp day

    ohp - 2 sets of 2x125, 4 sets of 2x120, 2 sets of 3x110
    pause ohp - 80, 6x5, speed emphasis, short rest
    neutral grip pulldowns - 125x15,12,9
    seated cable rows - 9x100, 9x90, 9x80
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    Took a few days off from updating this thing, but not from training. Here's what went down today:

    dynamic effort bench day

    medium grip bench - 135, 10x3, 30 seconds rest
    db bench - 50s, 3x10-15
    kroc rows - 80x20,12,9
    neutral grip pulldowns - 100x15,12
    tricep pushdowns - 100x12, 80x15
    overhead press - 50x15,12,10

    pretty damn good day. bench went great. speed was definitely there, to the point of coming off the bench at the top of the movement. good stuff.
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    Good log. In for more.
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    max effort squat/deadlift

    high bar squat - worked up to a single at 275, then did 4 sets of 2 at 245. Really should've rested more between max effort attempts. Sold myself short by getting impatient between sets.
    romanian deadlift - 4 x 6 x 245
    leg press - 2 x 15 x 210
    romanian deadlift - 3x15x135
    good mornings - 1x12x95 (working on the movement more than anything. really want to incorporate these as a max effort lift soon)

    overall, great training session.
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    max effort bench day

    bench press - worked up to a set of 2x235, followed by 2x225, 3x210, 4x210, 4x210
    close grip bench - 14x135, 9x135
    kroc rows - 20x100, 18x100 (good god ya'll, I almost died)


    not a bad day, overall. wanted to get a rep or two more out of that set of 235. maybe next time. called it a day shortly after I finished up on rows. they destroyed me.
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    Quote Originally Posted by ozarkaBRAND
    max effort squat/deadlift

    high bar squat - worked up to a single at 275, then did 4 sets of 2 at 245. Really should've rested more between max effort attempts. Sold myself short by getting impatient between sets.
    romanian deadlift - 4 x 6 x 245
    leg press - 2 x 15 x 210
    romanian deadlift - 3x15x135
    good mornings - 1x12x95 (working on the movement more than anything. really want to incorporate these as a max effort lift soon)

    overall, great training session.
    Subed and please dont do good mornings as a max. Thats like maxing on rear delt flys. You could get hurt and dosent make sense. Although I would pay to see it haha
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    Quote Originally Posted by pyrobatt View Post
    Subed and please dont do good mornings as a max. Thats like maxing on rear delt flys. You could get hurt and dosent make sense. Although I would pay to see it haha
    In what sense is it like maxing on rear delt flyes? They're an isolation exercise, good mornings are a hugely compound movement.

    I could also get hurt from maxing on squat and deadlift variations, but that's not a good reason to avoid them.
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    Quote Originally Posted by ozarkaBRAND
    In what sense is it like maxing on rear delt flyes? They're an isolation exercise, good mornings are a hugely compound movement.

    I could also get hurt from maxing on squat and deadlift variations, but that's not a good reason to avoid them.
    I like my lowerback thats all. Im subed anyhow. Keep pushing man
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    Quote Originally Posted by pyrobatt View Post
    I like my lowerback thats all. Im subed anyhow. Keep pushing man
    Me too man. That's why I train it.

    Thanks for the sub. Will update as often as I can!
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    it's been a little while since I updated this, here's one from today:

    conventional deadlift - 5x315
    romanian deadlift - 8x285
    back squat - 6,6x225, 8x185
    barbell shrugs - 5x405, 10,8x315

    'twas a pretty damn good day.
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    crazy day. started off with a widowmaker on squats. why would I do this? there's an online competition going on elsewhere, and I wanted the chance to win some free junk. we'll see if I get it!

    back squat: 19x225
    back squat from pins (bottom position): 2x1x225
    back squat from pins (top 1/4 of lift): 1x275, 1x315
    conventional deadlift: 2x3x315
    deadlift from pins (mid shin): 2x2x315
    push press: 5x3x135
    close grip chinups: 2x8-12xbw

    Here's the video of that widowmaker if anybody is interested in being witness to my pain.
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