Badwolf42 2014 training log - AnabolicMinds.com

Badwolf42 2014 training log

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    Badwolf42 2014 training log


    Time to start my new log for 2014. I am starting 1 week sooner than i planned. i still don't have a large amount of time to train initially so this will be a little bare for a week or two until i really get back into the swing of things.

    As of last year:

    Squat 525lbs
    Bench 305lbs
    Deadlift 545lbs
    Sumo Deadlift 495

    Goals for this year are to get stronger and stay with the basic programming that i know works for me. last year i got a little caught up in trying new things and my progress suffered. i'm still searching for the elite total at 220. BW is hovering around 200lbs, one of these days i will have to make a big effort to put on more weight.

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    my 545lbs max deadlift
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    In, working my way to become something decent in the 220 realm myself
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
    •   
       

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    I'm calling this workout number one for the training program start.

    Week 1 day 1

    Deadlift
    315x3x3 pause at shin
    455x8

    Bench
    205x6x6

    Squat
    315x6x6

    Abs

    The deadlift was heavier than I expected but I was determined to get more reps than last time at the weight which I did by 2. The squat and bench went well. Next week I will have everything split up so I don't have to get it done on the same day.
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    Quote Originally Posted by TheMovement View Post
    In, working my way to become something decent in the 220 realm myself
    good luck. 6'3" seems a bit tall for 220. are you planning to compete?
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    455lbs deadlift for 8 reps
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    Week 2 day 1
    1/14/14

    Squat
    335x5x5

    SLDL
    275x8x3
    225x8x2

    Reverse hyper
    75x10, 100x10, 125x10x2, 75x20

    Abs

    Finally getting back on track. I used my weightlifting shoes to squat instead of my flat shoes. It felt good so I will stay with them. We will see how it goes with heavier weight in the next couple of month
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    Week 2 day 2
    1/15/14

    Bench
    215x5x5

    A1: behind neck press 95x10x4
    A2: seated fb front rise to overhead 20x10x4

    Front lever work
    Abs

    Bench felt good. My ac joint was acting up after the bench a little but nothing bad. I'm doing behind the neck press because it doesn't bother my ac joint but normal press does
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    1/17/14

    Squat
    355x4x4

    Front squat
    205x3. 13 sets in 15 minutes

    Reverse hyper
    75x20x4

    Abs

    Nothing to exciting today. Hoping to get a good base built
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    Quote Originally Posted by badwolf42 View Post
    good luck. 6'3" seems a bit tall for 220. are you planning to compete?
    Yea I am, Im still working on recomp, but am doing my first meet in the 242 group
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
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    Week 2 day 4
    1/18/14

    Bench
    225x4x4

    Db bench
    70x10x5

    Db skull crusher
    35x10x3

    Front lever work
    BB curl
    95x10x2
    Abs

    My ac joint felt great today, I was worried the Db bench might aggravate it but no problems there. Hopefully this program is finally going to get my bench up.
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    Week 3 day 1
    1/20/14

    DL
    475x5

    2"defect dl with pause at mid shin
    315+70lbs chainx3x3

    Block pull below knee
    495x3x2

    Reverse hyper
    130x10x5
    Abs

    Not totally happy with today's workout. I wanted at least 6 on the 475 deadlift. I guess 5 is still a rep or but I would have felt better with more. The defect dl felt the best out of each exercise. I was worn out by the time I got to block pulls so I didn't do much.
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    Week 3 day 2
    1/21/14

    Squat
    335x6x6

    Bench
    215x6x6

    That's it. Got in and out quick
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    Week 3 day 3
    1/23/14

    Squat
    356x5x5

    Bench
    225x5x5

    Deadlift
    315+70 chainx3x11 in 10 minutes
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    Week 3 day 4
    1/25/14

    Squat
    375x4x4

    Bench
    235x4x4

    Deadlift
    405, 405+70chain, 455+70chain, 455+105chain

    Lat pull down
    100x20x3
    Abs
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    Week 4 day 1
    1/27/14

    Squat
    355x6x6

    Deadlift
    365x3 13 sets in 15 min

    Reverse hyper
    110x10
    135x10x4

    Abs

    Week 4 day 2
    1/28/14

    Bench
    225x6x6

    Incline bench
    135x10x5

    Seated Db front rise
    20x10x5

    Curl 25x20x2
    Band tri ext
    20x2

    Abs

    Week 4 day 3
    1/30/14

    Squat
    375x5x5
    365+70chainx1
    365+105x1x2
    365+140x1x2
    225+140x10

    Deadlift
    405x1x5
    455x1x2
    405x1x5

    Reverse hyper
    85x15x4
    Pull downs
    90x15x4
    Abs
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    Week 4 day 4
    1/31/14

    Bench
    235x5x5
    205+70 chains x1
    205+105chainx1
    225+105chainx1
    245+105chainx1
    Note on the chains: the chains were not fully suspended so at the top they were probably adding about 2/3 of the total chain weight to the lift.

    Db bench 74x10x5
    Band tri ext x10 before and after each set to get some blood into my triceps.

    Push up+light band
    3x10+5without a band

    Abs
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    Week 5 day 1
    2/3/14

    Squat
    395x4x4
    Pause
    315+70lbs chainx5x3

    Deadlift
    365x4 12 sets in 15minutes

    Reverse hyper
    100x10x5

    Abs

    My low back wasn't feeling great today. It hurt out of bed which is odd. My 275 warm up hurt a lot. I really had to get tight on my walk out and it was pain free. I will get the videos up later hopefully
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    Week 5 day 2
    2/5/14

    Bench
    245x4x4

    Close grip incline bench
    145x10x5

    Half kneeling single arm Viking press
    Bar+25x15x3

    Seated Db front rise to over head
    20x10x3

    Abs

    I meant to get a video of my bench but forgot. Bench felt great today, I was a day late due to snow
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    Week 5 day 3
    2/7/14

    Deadlift
    365x1x8

    Squat
    405x1
    425x1
    +Belt
    455x1
    Rest pause
    425+70chainx1x3, 425x1x3

    Reverse hyper
    125x12x3
    Abs

    I was a little worried how my back was going to handle the workout. I was careful and ready to scrap it at the first sign of pain. I made it threw with no pain then hurt myself taking my shoes off then again putting them on.
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    Week 5 day 4
    2/8/14

    Bench
    235x6x6

    Push press
    90kgx3x3
    70kgx5x2

    Db bench
    70x10x4

    Abs

    My left ac joint was starting to act up a little with the Db bench so i cut it a little short.
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    Week 6 day 1
    2/10/14

    Squat
    365+70chain x6x3
    365x6

    Front squat
    225x3x8

    Deadlift
    365x5, 11 sets in 15 minutes

    Ghd horizontal hold
    25lbs max time + bw max time 3sets

    Abs

    My low back had no pain while lifting or after so i'm pretty excited It was probably a minor strain and not something else. I don't know if it was the front squats or the sets of 5 but I was destroyed after deadlift. I barely made it to The more rep limit.
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    Week 6 day 2
    2/11/14

    Push press (kg)
    70x3
    75x3
    80x3
    85x3
    90x3
    95x3
    100x3
    80x5x2

    Close grip incline bench
    185x6x4

    Press (kg)
    50x10x3

    Db curl
    30x10x5

    Abs

    Week 6 day 3
    2/14/14

    Squat
    415x3
    425x3
    435x3

    Front squat
    315x3

    Ghd static hold
    25x3 max hold plus bw max hold
    Front squat hold walks
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    Week 6 day 4
    2/15/14

    Close grip incline bench
    95x5
    115x5
    135x5
    155x5
    175x5
    195x5
    215x5
    235x5
    185x8

    Bench
    155x5
    175x5
    195x5
    215x5
    235x5
    255x5
    205x6

    Front rise
    20x20x3
    Curls and band tri ext. Not sure how many just did them to get blood into the area

    2/17/14

    Front squat
    255x3x10

    Squat
    405x1
    405+70lbschainx3
    405x1
    425x2
    455x1x2
    365+70chain x5

    Deadlift
    515x2x2

    Ghd static hold
    25xmax+bwx max x2
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    Week 7 day 2
    2/19/14

    Push press(kg)
    70x5x5
    90x3x5

    Press (kg)
    50x5x6

    Single arm Db press
    45x8x3

    Blast strap T,I and Y 's xalot
    Band tri ext xalot

    Week 7 day 3
    2/20/14

    Front squat
    205x5x5
    245x3
    255x3
    265x3
    275x3
    285x3

    Strap suspended good morning
    145x8x3, 145x10, 145x12

    Front squat position walks
    90kgx4 trips

    Ghd static hold
    25Xmax time x3
    Bwxmax hold
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    Week 7 day 4
    2/22/14

    Close grip incline bench
    95x5
    115x5
    135x5
    155x5
    175x5
    195x5
    215x5
    235x5
    185x6x2

    Bench
    155x5
    175x5
    195x5
    215x5
    235x5
    260x5
    205x6x2

    Blast strap tri ext
    10x4
    Blast strap I, y, t' s
    A lot
    Band tri extxalot
    Db curl
    40x10x2, 35x10x2, 30x15
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    Week 8 day 1
    2/24/14

    Front squat
    275x3x7

    High bar pause squat
    285x3x5

    Front squat
    205x5x5

    RFESS
    Bwx25
    50x22

    Ghd horizontal hold
    45x max timex3
    Abs
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    Week 8 day 3
    2/26/14

    Push press(kg)
    75x5x5
    95x3x5

    Single arm Db row
    80x10x5

    Pull up
    12,10,10

    Single arm Db front rise to overhead
    20x12x4

    Week 8 day 3
    2/27/14

    Front squat (kg)
    100x5x5

    Sumo deadlift(kg)
    180x5x5

    Horizontal ghd static hold
    45lbsxmax timex3
    Abs

    3/1/14

    Close grip incline bench
    95x5
    135x5
    155x5
    175x5
    195x5
    215x5
    235x4
    205x6
    185do
    155x10

    Bench
    155x5
    175x5
    195x5
    215x5
    235x5
    255x5
    205x8
    185x8
    155x10

    Blast strap tri ext
    Bwx12x4
    Curl and band tri ext x a lot
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    Week 9 day 1
    3/3/14

    Squat
    375x3
    275 10,10,10,10,12

    Yoke 7sec pause squat
    175x5x3

    Ghd static hold
    45xmaxtime x3
    Abs
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    Week 9 day 2
    3/4/14

    Push press(kg)
    100x2
    110
    100x2x5
    80x8

    Close grip incline bench
    205x6x3

    Homemade tbar row
    3platesx10x3

    Pull ups
    10,10,10

    Week 9 day 3
    3/6/14

    Front squat
    295x3x5

    Deadlift
    506x3
    374x4x4

    Rdl
    275x5x3
    155x15x2
    Abs

    Week 9 day 4
    3/7/14

    Shoulder saver bench
    155x5
    175x5
    195x5
    215x5
    235x5
    255x5
    275x5
    235x8

    Bench
    155x5
    175x5
    195x5
    215x5
    235x5
    255x4
    185x4x4

    Single arm Db row
    80x10x6

    Blast strap tri ext
    12,12,12
    Curls
    3 sets of lots of reps

    During workout 4 I got to see one guy b the gym deadlift 905 for a double then a triple! It was insane
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    Week 10 day 1
    3/9/14

    Squat
    405x1
    Single ply straps down
    405x1
    455x1
    495x1
    545x1
    Gear off
    315x10,10,12

    Sump deadlift
    415x5x2
    365x5x4

    Reverse hyper
    100x10x2

    Week 10 day 2
    3/12/14

    Shoulder saver bench
    165x5
    185x5
    205x5
    225x5
    245x5
    265x5
    285x5
    235x6,6

    Bench
    155x5
    175x5
    195x5
    215x5
    235x5
    255x5
    195x4x4

    Trx tri ext x15x3

    Lat pull down
    One with palms supine, then medium prone, then wide prone. 10sec rest between grips
    90x10,10,10,8,8,8
    Parallel pull down
    90x20

    Week 10 day 3
    3/13/14

    Front squat
    315x3x3

    Squat
    405x4x4

    Deadlift
    405x1x10

    Reverse hyper
    100x10x3
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    Week 11 day 1

    Squat
    435x1
    Add single ply with strap down
    455x1, 515x1, 565x1, 605x1x2
    Back to just belt
    335x12

    Sumo deadlift
    405x5x5

    Reverse hyper
    100x10x3

    Week 11 day 2

    Shoulder saver bench
    155x5
    175x5
    195x5
    215x5
    235x5
    255x5
    275x5
    295x5
    305x5

    Regular bench
    155x5
    175x5
    195x5
    215x5
    235x5
    255x5

    Pull down
    90x10,10,10,10,10,10 starting with supine then medium grip then wide grip and then again starting over
    90x5,5,5,5,5,5 same as above

    Blast strap ext
    3x15

    Week 11 day 3

    From squat
    Worked up to 365 24lbs or

    Squat
    410x4x4

    Deadlift
    190kgx1x10

    Reverse hyper
    100x20

    Week 11 day 4

    Press
    40kgx10x7

    Db row
    75x10x5

    Pull down
    140x10
    115x10x2

    Curls
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    Week 12 day 1

    Squat
    405x1
    295x8, 8,8,8,16

    Sump deadlift
    425x2x6
    315x10

    Reverse hyper
    100x10x4

    Parallel Pull down
    90x10x3
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    Week 12 day 2

    Bench
    Worked up to 315 (10lbs pr)
    185x3
    205x3
    225x3
    245x3
    265x3
    290x3(rep pr)

    Pull downs supinated grip, medium grip, wide grip
    100x10,10,10,10,10,10

    Week 12 day 3

    Squat
    415x4x4

    Deadlift
    200kg x1x10

    Reverse hyper
    100x10x3

    Week 12 day 4

    Pull ups
    10,10,10

    Wide grip pull downs
    115x20x2

    Db rows on incline
    25x20x5

    Curls and band tri ext

    Week 13 day 1

    Squat
    455x1
    335x8, 8,12

    Sumo deadlift
    315x15, 20

    Reverse hyper
    100x10x3

    Week 13 day 2

    Bench
    Work up to 325(another 10lbs pr)
    195x8, 8,8,16

    Week 13 day 3

    Yoke squat
    245x10x5

    Deadlift
    210kgx1x10

    Reverse hyper
    100x10x5

    Week 13 day 4

    Close grip incline bench
    205x5x3
    135x17,12,10

    Bench
    205x4x4

    Bench row with hex bar
    52lbs bar plus 70kgx10x4

    Supinated lat pull down
    95x15x3

    Db row on incline bench
    35x15 plus 25x10 x3
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    Week 14 day 1

    Squat
    455x1
    475x1
    365x10

    Sumodeadlift
    335x17,12,12
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    Week 14 day 2

    Incline close grip bench
    205x5x3
    135x20,12,10

    Bench
    205x4x4

    Lilly row
    50x10x5

    Db row on incline bench
    35x10x3
    20x20x2
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    Week 14 day 3

    Yoke squat
    245x10x5

    Deadlift
    140kgx1x2
    120kgx1x8

    Reverse hyper
    100x10x3

    Week 14 day 4

    Bench
    175x10x4,12

    Lat pull down
    Face pull with band
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    Week 15 day 1

    Squat
    325x5x4,10

    Sumodeadlift
    335x10x3,15

    Reverse hyper
    100x10x3

    Band glut bridge, hip external rotations, monster walk, xband walk. Everything for a couple sets of ten
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    Reputation

    Week 15 day 2

    Incline close grip bench
    205x5x3
    135x23,12,15

    Bench
    205x5
    215x5
    225x5
    235x5
    185x10
    Lat pull down
    Face pulls

    Week 15 day 3

    Yoke squat
    255x10x5

    Deadlift
    130kgx1x10

    Pwr cln
    70x3
    90x3
    110x2
    130x1,1

    Reverse hyper
    100x10x3

    Week 15 day 4

    Bench
    195x10,10,15

    BNP
    40kgx8x5

    Horizontal row
    10x4
    Db row on incline bench
    30x15x3
    20x15
    Face pull
    Band x15x4
    Curls
  40. badwolf42's Avatar
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    Week 16 day 1

    Squat
    455x1
    365x5x2,11
    295x5x5

    Reverse hyper
    100x10x5

    Glut bridge w/ band, band hip external rotations, monster walks, xband walks sets of 10

    Week 16 day 2

    Incline bench cg
    185x5x2
    205x5x2
    225x5x2

    Bench
    205x5
    225x5
    245x5
    265x5

    Incline cg
    185x10

    Blast strap tri ext
    15,15,15
    Lat pull down
    Face pull

    Week 16 day 3

    Yoke squat
    295x5x5

    Deadlift
    240kgx1x5
    170kgx4,4,4,17

    Reverse hyper
    100x10x3

    Week 16 day 4

    Bench
    275x1
    215x14

    BNP
    50kgx8,8,5,5

    Pull up
    8,8
    Lilly row
    3x10
    Face pull
    3x15
  

  
 

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