Kingterps Training log

  1. Kingterps Training log


    Hello forum people! I've been lurking on various logs for a minute, so I decided I might as well start a log of my own training. I'll be posting a recap of every workout, and I'll be posting (most of) my top sets and PRs on my instagram, wonderbread_strength. (No links yet cause no posts RIP)

    STATS
    6'1
    176
    20 Years Old
    SQUAT: 320
    FRONT SQUAT: 245
    BENCH: 190
    CLOSE GRIP BENCH: 175
    SUMO DEADLIFT: 455
    CONVENTIONAL DEADLIFT: 385 (post injury)
    STRICT OHP: 120
    PUSH PRESS: 130
    WEIGHTED PULL-UP: 45

    Measurements if you're into that sort of thing (flexed no pump for extremities):
    Left Arm: 14.125"
    Right Arm: 13.75"
    Chest (around bottom): 40"
    Shoulders: 45"
    Right Quad: 23"
    Left Quad: 22.625"
    Left Calf: 15.125"
    Right Calf: 14.625"
    Left Forearm (around widest point): 11"
    Right Forearm (around widest point): 11.125"
    Waist (under belly button): 33.875"
    Important to note that I do not train primarily for size, but its nice to keep track of anyways.

    Training Schedule:

    Will be following a program based on the Brian Alsruhe Powerbuilding program, which can be found by googling that.
    As you may have guessed from the PRs listed above, those are the lifts I will be focusing on. The program operates in giant set format, and consists of three rounds of two giant sets and 10 minutes of conditioning. The intensity of everything rotates daily (laid out in linked video) and I'll post the first day of the plan below.
    Note: due to schedule issues with sports I play, I will be starting the program in full the week of April 29th, training Sunday, Tuesday, Thursday and Saturday. In the program, + after a set means AMRAP and number in () after is number I got.

    DAY 1:

    Main Giant Set:

    High Jump x8/ High Jump x6/ High Jump x4
    Squat 205x8/ Squat 240x6/ Squat 275x4+ ()
    Obliques x10/ Obliques x10/ Obliques x10
    90s Rest/ 90s Rest/ 90s Rest

    Assistance Giant Set:
    Squat Jump x5/ Squat Jump x3/ Squat Jump x1
    F. Squat 185x5/ F. Squat 205x3/ F. Squat 230x1+ ()
    Obliques x10/ Obliques x10/ Obliques x10
    90s Rest/ 90s Rest/ 90s Rest

    Conditioning:
    EMOM for 10 minutes
    Squat 160x3/High Jump x4

    I take no supplements of any kind besides GABA and ZMA when I sleep. Any and all suggestions on how to run the log are welcomed.


  2. Haven't started the program yet, but I figured I'd log my maintenance training to get in the habit. Don't really have a plan, just working on form I guess, and going heavy if I feel good.

    Beltless Pause Squats
    225x3
    245x1
    275x1
    225x3
    135x1 (10 second pause)
    135x1 (20 second pause)
    DB RDLs
    70sx10

    Been working around a back tweak for a couple weeks. Very minor, but these pissed it off so I cut the workout here. Going to do flexibility training a la Jujimufu's book on the subject and see if that helps over the next couple weeks.
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  3. Back on some random pump stuff passing time.

    Bench
    135x10
    135x10
    135x10
    Incline DB Bench (3-1-0 tempo)
    40x10
    40x10
    40x10
    Cable Flies (machine weight so who knows, all weights the same)
    x12
    x15
    x15
    Giant Set
    DB Curls- 40x10 35x10 30x10
    Tricep Bar Pushdowns (machine weight, all sets same weight) x10 x12 x15
    Face Pulls (machine, all sets same weight) x12 x20 x20
    Cluster Set
    DB Lateral Raises 20x5:00

  4. Beltless Deads (conventional)
    315x1
    365x1
    Belted Deads (conventional)
    385x1
    315x5 (not AMRAP, wanted to take it easy on this movement)
    BB RDL
    135x10
    Straight bar hangs superset w/45 degree hyper extensions
    10-15 second hangs/10-12 reps (3 sets)

  5. National Tournament concluded, so time to get back to it. Recovery day today as my whole body is fried from the weekend.
    Dips/Pull-up Superset
    8/8
    8/8
    8/8
    Face Pulls
    3x12 @ light
    Hyperextensions
    BWx10
    Hopefully some decent squats tomorrow.
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  6. Main Giant Set:

    High Jump x8/ High Jump x6/ High Jump x4
    Squat 205x8/ Squat 240x6/ Squat 275x4+ (3)
    Decline Bench Halos x10/x10/x10
    90s Rest/ 90s Rest/ 90s Rest

    Assistance Giant Set:
    Squat Jump x5/ Squat Jump x3/ Squat Jump x1
    F. Squat 185x5/ F. Squat 205x3/ F. Squat 230x1+ (1)
    Suitcase Deadlift x10/x10/x10
    90s Rest/ 90s Rest/ 90s Rest

    Conditioning:
    EMOM for 10 minutes
    Squat 160x3/High Jump x4

    Conditioning is not there right now, hence only 3 and 1 reps on the AMRAPS. I'll get it next week.
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