Training Log

[badwolf42]

I used to have a log here but got away from it for awhile. Now I decided to get back to it.

Week 1

Day 1
Sumo deadlift
Warm ups
405 9reps

Chest supported row
2plates 25reps, 16reps, 12reps

Pull up
5x5

Low cable row
90 20reps, 20reps, 20reps, 20reps

Walking lung
50 steps total, 50 steps total, 50 steps total

Hanging leg rise

Day 2
Bench
Warm ups
275 1rep
240 5x5

Incline cg bench
165 16reps, 9reps, 8reps

Db incline press
50 10reps, 10reps, 10reps 15reps

Db rolling tri ext
20 20reps, 20reps, 20reps, 20reps

Day 3
Squat
Warm ups
390 5reps
350 5reps, 5reps, 5reps

Front squat
225 5reps
235 5reps
245 5reps

Split squat
135 10reps, 10reps

Vgrip pull down
100 26reps, 16reps, 11reps

Elevated reverse lung
25 reps each leg

Day 4
BNP
95 10reps, 10reps, 10reps

Upright row
20reps, 20reps, 20reps, 20reps, 20reps

Light db bench
15reps, 15reps, 15reps

Ez bar curl
12reps, 12reps, 12reps, 12reps

Hammer curls
20reps, 20reps, 20reps, 20reps, 20reps

Standing and seated calves
Not sure just a bunch

I felt like i could get at least 3 more reps on the sumo deadlift but about 2inch off the floor i tweaked my low back and dropped it there. I did some decompression and got adjusted and by the time squat day rolled around i was pain free and stayed pain free with squats.

 

[RegisterJr]

Strong number man

 

[badwolf42]

Strong number man

Thanks. Hopefully they will get stronger soon !

 

[RegisterJr]

Thanks. Hopefully they will get stronger soon !

I heard that..

 

[badwolf42]

Week 2

Day 1
Sumo deadlift
395 12r

Pull ups
6x6

Chest supported row
45plate,35plate,25plate 21r,14r,11r

Reverse lung
25r,25r
Vgrip cable row
20r,20r,20r

Day 2
Bench
275 1r
245 5x5

Incline bench
165 18r,9r,8r

Incline db bench
65 10r,10r
50 15r

Rolling db tri ext
30 10r,10r
20 20r

Day 3
Front squat
225 5r
245 5r
265 5r

Squat
375 6r
345 5r,5r
315 5r,5r

Split squat
135 10r,10r

Vgrip pull down
120 19r,12r,12r
Abs

Day 4
BNP
95 10r,10r,10r

Incline bench
135 6r
185 6r
225 5r

Upright row
15r,15r,15r,15r,30r

Pencher ez bar curl
10r,10r,10r,10r,10r

Db hammer curl
10r,10r,10r,10r,20r,20r,20r

Leg press calves
20r,20r,20r,20r,20r,20r
Seated calves
15r,15r,15r
Standing calves
20r,20r

Felt a little run down this week but not bad. I will most likely only get two days in next week since the 12 hour drive to the gym will be a bit much ! I should get a bit of rest and be ready to hit it hard after next week.

Its been awhile since worked out in a public globo gym but are sky high bench presses a common thing ? Or is it just my gym ? I expected sky high squats, 2inch leg presses, extreme body English rows but i thought touching your chest on the bench was at least still sacred.

 

[RegisterJr]

Lol. I just noticed this the other day. A guy was benching about a 4" ROM. I had never seen that before.

On average, I see more women at my gym with a deeper squat depth than men. That said, there is a lot of high squats around.

 

[badwolf42]

Week 3

Day 1
Sumo deadlift
455 1r
405 12reps

Pull ups
20 5r
30 5r,5r,5r,5r

Chest supported row
45plate,35plate,25plate 23r,15r,12r

45 hyper
Several sets of 10r some with weight

Day 2
Incline bench
185 6x6

Floor press
225 6r,6r,6r

Db seated press, high incline, incline, low incline, flat
50 5r at each position, 12r on the last flat

Rolling db skull crusher
15r,15r,15r

Overhead tri ext
20r,20r

Thats most likely all i will get in for this week. Next week i will get going on improving my front squat and incline bench.

 

[RegisterJr]

Solid deads man. Hope you have a great Christmas.

 

[badwolf42]

Solid deads man. Hope you have a great Christmas.

Thanks you too.

The gym has two bars. One is bent the other was straight. I figured the bent one was miss handled with some idiots doing 3inch squats or something. I wanted to make sure i wasn't going to load the bar up to much to bend the last straight one so i asked the manager and he didn't know but assured me it was a considerable amount and I shouldn't worry about it. After the 455 there is a slight but permanent bent to the bar. So much for the considerable weight thing. I might have to find a new gym soon if i want to start lifting heavier weight again.

 

[RegisterJr]

Lol. That sucks man. I'd look for a new gym too.

 

[badwolf42]

Week 3 day 3

Front squat
235 6x6

High bar squat
335 6r

Leg press (2min sets )
6plates 45r
5plates 40r
4plates 65r

Some abs and calves

My wife wanted to head to the gym the day after Christmas so we went. We went fairly early in the morning so the gym was fairly empty and i had the squat rack all to myself. I hadn't done high bar squat in a long time and form was just terrible.

 

[badwolf42]

Week 4

Day 1
Incline bench
195 5x5

Bench
225 14r

Seated db press, high incline, incline, flat
65s 5 reps each, 6 rep on flat
55s 5 reps each, 8 rep on flat

Overhead tri ext
2s 20r

Day 2
Front squat
225 3x3

Sumo deadlift
425 10r

Pull ups
35lbs 5r,5r,5r,5r
25lbs 5r

Chest supported row
45plate,35plate,25plate 24r,20r,13r

Vgrip pull down
100 12r,12r,12r

45 hyper
4s 10r

Day 3
BNP
95 3s 10r

Incline bench
165 18r,10r,8r

Plate rise, lat rise, rear delt rise, upright row
25r of each twice

Ez bar curls
5s 10r
Machine curls
5s 10r
Hammer curls
10r, 20r

Calves
10x10

Day 4
Front squat
255 5x5

High bar squat
335 8r

Smith machine squat
4 total plate 10r 2s
2 total plate 20r, 25r

Leg ext
15r 4s

Abs


The bench workout had to be really short but went great. I'm not sure how big of a rep pr the 225 was but its at least 2 and probably 4. The deadlift felt strong but even with straps the bar is so smooth and with the bend its really a fight to hold on and keep the bar from slipping out. This was my first real try with smith machine squats. Leg presses seem to aggregate my hips a bit so I'm trying to find something for quads to do on the weeks i don't leg press and the gym doesn't have a hack squat so I'll see how these go.

 

[RegisterJr]

Strong bench man. I can't wait to hit 225 for reps. I'm probably a bit away tho...

Your bar is smooth? That SUCKS ***. I couldn't pull 400 with straps I don't think. By the time you get the straps in you have lost your tightness.

 

[badwolf42]

Thanks. I'm starting to do more work with bench since its by far my weakness. I think the inclines and db work are doing wonders instead of just flat bb benching more.

The smooth bar with the bend is really what makes it move in the hand a lot. I have never been able to bend down and grab the bar and go. Its probably from my old oly lifting days. I always felt envious of people who can do that. The longer set up leaves to much time to think ! Lol

 

[RegisterJr]

Thanks. I'm starting to do more work with bench since its by far my weakness. I think the inclines and db work are doing wonders instead of just flat bb benching more.

Bench is a weakness of mine too. I've been splitting up my shoulder and bench days, but doing heavy of one and light of the other on the prescribed days.

 

[badwolf42]

Week 5

Day 1
Incline bench
205 4x4

Floor press
225 6r
235 6r
225 6r

Db press, high incline, incline, flat bench
70 5 reps each 8r on flat bench
60 5 reps each 10r on flat bench

Overhead tri ext
3s 20r

Day 2
Front squat
225 3x3

Sumo deadlift
455 10r

Pull ups
35 5x5

Vgrip pull down
4x10

Db row
100 25r

Single arm cable row
3x15

45 hyper
45 4s 10r

Day 3
BNP
100 3s 10r

Incline bench
165 19r,10r,9r

Upright row
5s 15r

Machine curl
5s 10r

Hammer curl
4s 10r
2s 20r

Calves
Lots

Day 4
Front squat
275 4x4

High bar squat
335 10r

Leg press
4pps 10r
5pps 10r
6pps 10r
3pps 25r plus 15 leg ext
3pps 25r plus 15 leg ext

Abs

Everything is going about how it is suppose to. Nothing to exciting.

 

[RegisterJr]

That reads on for days...

 

[badwolf42]

I got way behind on this !

Week 6 day 1

Incline bench
195 6x6

Bench
255 10r

Db seated press, high incline, incline, flat bench
75 5reps, 6r on flat
60 5 reps, 8 on flat

Overhead tri ext
4s 20r

Day 2

Defect deadlift
405 2s 5r
315 plus 1 band 10r

Pull ups
35 5x5

Vgrip pull down
3x15

DB row
100 20r

45 hyper
3x10

Day 3
BNP
100 3s 10r

Incline bench
165 20r,11r,9r

Upright row
5s 15r

Machine curls
5s 15r
Db curls
3s 20r

Day 4
Went to a xfit gym and did a couple workouts with them

95lbs thruster
Pull ups
Push ups
15-12-9-6-3
Then i did my squats
Front squat
250 6x6

High bar squat
365 4r

Then Saturday xfit workout
5 HSPU
10 135 power clean
15 burpee
20 kb swings
25 wall ball
5 times through

 

[badwolf42]

Week 7
Day 1
Incline bench
205 5x5

Db bench
100 3s 8r

Single arm db press
40 5x5

Db incline, flat bench
75 10r each
60 10r each

Overhead tri ext
3s 20r

Day 2
Defect deadlift
425 2s 3r
365 with band 2s 5r

Stiff leg deadlift
225 2s 10r

BB bent over row
225 8r
185 10r, 10r

Db rows
100 4s 15r

Day 3
BNP
95 3s 5r
135 8r

Incline bench
165 21r,11r,10r

Upright row
4s 15r

Machine curl
6s 15r

Reverse pec deck
3s 10r

Plate rise
2s 20r

Day 4
Front squat
275 5x5

High bar squat
365 5r

Double kb front squat
50s 3s 10r
Knee ext
3s 15r

45 hyper
60 4s 15r
Abs

 

[badwolf42]

Week 8
Day 1

Incline bench
215 4x4

Bench
275 6r (pr )

Single arm db press
40 5x5

Db seated press, high incline, incline, flat bench
65 5r each 10r flat, 5r each 12r flat

Abs

 

[RegisterJr]

Nice rep PR man.

 

[badwolf42]

Nice rep PR man.

Thanks !

 

[badwolf42]

Week 8
Day 2
High bar squat
365 1r
275 12r 1min rest then 6r

Deadlift
405 3r,3r
455 3r,5r

Stiff leg deadlift
275 8r,8r

Db rows
100 15r,15r
80 20r

Abs

 

[badwolf42]

Week 8
Day 3

BNP
95 3s 5r
135 10r

Incline bench
165 21r,11r,11r

Seated front rise to overhead
4s 10r

Lat rise
3s 20r

Machine curls
10s 10r
Band tri push down
10s 10r

Day 4

Front squat
295 4x4

Squat
385 5r

High bar squat
295 5x5

Abs

 

[badwolf42]

Week 9
Day 1

Incline bench
205 6x6

Db shoulder press, high incline, incline, flat bench
80 5r each level
70 5r each level
60 5r each level, 8r flat

Overhead tri ext
3s 20r

 

[badwolf42]

Week 9
Day 2

High bar squat
275 10s 5r 45sec -1min rest

Stiff leg deadlift
315 5x5 1min rest

Reverse lunge
5s 10r

Abs

 

[badwolf42]

Week 9
Day 3

BNP
95 3s 5r
145 6r

Incline bench
165 22r,12r,11r

Single arm db press
40 4s 7r

Rope curls and db curls
Band tri ext
I tried to keep track but that didn't work out, somewhere between 100-200

Abs

 

[badwolf42]

Week 9
Day 4

Squat
345 10r, 10r first set no belt, second set w/belt

Deadlift
405 5s 3r about 45sec rest

Leg press
6pps 10r
2 and quarter pps 100r

Abs

 

[badwolf42]

Week 10
Day 1

Incline bench
215 5x5

Bench
295 2r
245 12r

Db press, high incline, incline, flat bench
70 5r each 8r flat 2times though

Overhead tri ext
3s 20r

Superset
Hammer curl 10x10
Band tri ext 10x10

 

[RegisterJr]

Strong pushes and pulls man.

 

[MARK_]

I just read through your workout log and must say that you have some good training going on. Great lifting!

 

[badwolf42]

Week 10
Day 2

High bar squat
295 10s 4r 1min rest

Bb rows
135 10r
185 10r 4s

Reverse lunge
4s 10r

Single leg leg press
2s 10r

Abs

 

[badwolf42]

Strong pushes and pulls man.

Thanks, things are going well

 

[badwolf42]

I just read through your workout log and must say that you have some good training going on. Great lifting!

Thanks

 

[badwolf42]

Week 10
Day 3

Press
145 7r

Incline bench
165 23r,12r,10r

Single arm press
2s 10r

Curls
Lots

I wasn't feeling great so i took a bit of a short workout

Week 10
Day 4

Squat
365 2s 8r

Deadlift Defect
475 3r
455 3r
405 2s 5r

Leg press
6pps 2s 10r
3pps 20r

Abs

I'm calling the 475 a pr. I've done 475 for 6r before but never from a defect without a belt.

 

[badwolf42]

Week 11
Day 1

Incline bench
225 4x4

Db press, high incline, incline, flat
80 5r of each, 8r flat
65 5r each, 12r flat

Some sort of plate loaded incline fly
25 per side 3s 10r
Overhead tri ext
3s 20r

Rope curl
10x10
Tri push down
10x10