Recent content by SPLocal

  1. Negative Volume: SPLocal's Training Log

    Week Five: Day One Week Five: Day 1 Deadlift: 465 x 5, 465 x 5, 465 x 5 (93% of TM) Squat: 350 x 6, 350 x 6, 350 x 6, 350 x 6 (87% of TM) Hack Squat: 200 x 40 Repetitions Total Hyperextensions: BW x 40 Repetitions Total Calf Raise: 80 x 40 Repetitions Total Today's session was challenging...

  2. Negative Volume: SPLocal's Training Log

    Week Four: Days Three, Four, and Five Week Four: Day 3 BB OHP: 135 x 5, 135 x 5, 135 x 5 (90% of TM) BB Bench Press: 225 x 6, 226 x 6, 225 x 6, 225 x 6 (80% of TM) DB Bench: 80 x 40 Repetitions Total DB Lateral Raise: 25 x 40 Repetitions Total BB Pull-Ups: BW x 8, BW x 8, BW x 8, BW x 8 DB...

  3. Negative Volume: SPLocal's Training Log

    Week Four: Days One and Two Week Four: Day One BB Bench: 255 x 5, 255 x 5, 255 x 5 (90% of TM) BB OHP: 120 x 6, 120 x 6, 120 x 6, 120 x 6 (80% of TM) DB Bench: 80 x 40 Repetitions Total DB Lateral Raise: 25 x 40 Repetitions Total Week Four: Day Two BB Deadlift: 450 x 5, 450 x 5, 450 x 5...

  4. Negative Volume: SPLocal's Training Log

    Week Three: Days Four and Five Week Three: Day Four BB OHP: 130 x 5, 130 x 5, 130 x 5, 130 x 5 (85% of TM - 150 lbs) BB Bench: 225 x 6, 225 x 6, 225 x 6, 225 x 6 (80% of TM) DB Bench: 80 x 40 Repetitions Total DB Lateral Raise: 20 x 40 Repetitions Total DB Row: 80 x 40 Repetitions Total...

  5. Negative Volume: SPLocal's Training Log

    Week Three: Day Three Week Three: Day 3 Bodyweight: ~186 Bench Press: 240 x 5, 240 x 5, 240 x 5 (85% of TM) Overhead Press: 115 x 6, 115 x 6, 115 x 6, 115 x 6 (75% of TM) DB Bench: 70 x 40 Repetitions Total HS Lateral Raise: 20 x 40 Repetitions Total Pull-Ups: BW x 5, BW x 5, BW x 5, BW...

  6. Negative Volume: SPLocal's Training Log

    Week Three: Day One Week Three: Updates and Changes My apologies for the late update on this log. I spent the weekend in San Diego eating plenty of food and attempting to relax in the heat. I managed to get training sessions in on Friday (6-17) and Saturday (6-18) where I touched my squat...

  7. Negative Volume: SPLocal's Training Log

    Image Update Just a quick post, weighed in around ~184lbs this morning. I figured it would be interesting to compare it to the image from when I began this log. My back is neither flexed nor pumped in this image -- not that it adds much of a difference. For the record, those white spots on...

  8. Negative Volume: SPLocal's Training Log

    Week Two: Day Two Week Two: Day 2 Bench Press: 255 x 4, 255 x 4, 255 x 4 (85% of TM) Extra Bench Work: 240 x 5, 240 x 5, 240 x 5, 240 x 5 (80% of TM) DB Bench: 80 x 10, 80 x 10, 80 x 10, 80 x 10 Lateral Raise: 25 x 50 Pull-Ups: BW x 6, BW x 6, BW x 6, BW x 6 DB Row: 70 x 8, 70 x 8, 70 x 8...

  9. Negative Volume: SPLocal's Training Log

    Week Two: Day One Week Two: Day 1 Deadlift: 425 x 4, 425 x 4, 425 x 7 (85% of TM) Deficit Deadlifts: 405 x 5, 405 x 5, 405 x 5, 405 x 5 (80% of TM) Squat: 320 x 5, 320 x 5, 320 x 5, 320 x 5 (80% of TM) I'm glad that I was able to push through the lifts today, but I'm frustrated with the...

  10. Negative Volume: SPLocal's Training Log

    Moving Forward After returning to work today (and surviving), I opted to train the deadlift/squat lightly and assess my condition. I weighed in at ~181-182 lbs this morning, but there has been a significant loss of muscle/glycogen and fat/water from my frame. I do indeed look ~10 lbs lighter...

  11. Negative Volume: SPLocal's Training Log

    Week One: Day Six + Illness Week One: Day Six (6/6) Squat: 350 x 4, 350 x 4, 350 x 7 (85% of TM) Deficit Deadlift: 385 x 6, 385 x 6, 385 x 6, 385 x 6 (75% of TM) During this session I began to feel very "off" and short of breath. I called it after completing the secondary movement and went...

  12. Negative Volume: SPLocal's Training Log

    Week One: Days Three, Four, and Five Week One: Day 3 Bodyweight: 190 lbs Deadlift: 435 x 4, 435 x 4, 435 x 7 (85% of TM) Squat: 310 x 6, 310 x 6, 310 x 6, 310 x 6 (75% of TM) Goblet Squat: 70 x 12, 70 x 12, 70 x 12, 70 x 12 Hyperpextension: BW x 50 Week One: Day 4 Bodyweight: 190 lbs...

  13. Negative Volume: SPLocal's Training Log

    Week One: Day Two Week One: Day 2 Bodyweight: 189 lbs Bench Press: 255 x 4, 255 x 4, 255 x 7 (85% of TM) Supplementary Bench Press: 225 x 6, 225 x 6, 225 x 6, 225 x 6 (80% of TM) DB Bench: 80 x 12, 80 x 12, 80 x 12, 80 x 12 (MRS: 12) Dips: BW x 50 DB Lateral Raises: 25 x 50 Today's...

  14. Negative Volume: SPLocal's Training Log

    Week One: Day One Week One: Day 1 Bodyweight: 189 lbs BB Row: 205 x 10, 205 x 10, 205 x 10, 205 x 10 (MRS: 10, Double Overhand Grip, No Straps) Pullups: BW x 10, BW x 10, BW x 10, BW x10 (MRS: 10, Neutral Grip, No Straps) EZ-Bar Curl: 55 x 10, 55 x 10, 55 x 10, 55 x10 (MRS: 10) DB Row: 70...

  15. Negative Volume: SPLocal's Training Log

    Welcome It's been about 3 years since I last posted on AM. In that time, I largely transitioned away from bodybuilding, prohormones, and extensive supplementation. I also graduated from college, secured a full-time job, and entered the "working world" in earnest. I've had recourse to many...
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