_tim's Log

Discussion in 'Training Logs' started by _tim, Sep 13, 2007.

  1. _tim

    _tim Active Member

    The theme today was squeeze...

    Supinated Grip BB Row: 6 x 6 @ 155

    Wide Grip Pulldown: 130, 135, 140 x 12

    Leverage Machine Row: 70, 75 x 18

    SA DB Row: 65 x 24

    Face Pull: 60 x 12, 70 x 8

    I do these in a double movement; I pull to the middle of my face, slowly go back half of the negative and then pull to my forehead. That is one rep; helps the shoulders a bunch.

    Good partial week. I am traveling Monday & Tuesday next week, so I'll likely just rest until Wednesday.
  2. _tim

    _tim Active Member

    Been busy as anything. Here is everything from the last few days...


    Standing OHP: 105 x 6; 6 x 6 @ 115

    The last set was RP'd 5-1

    Side Lateral to Front Raise: 3 x 12 @ 40

    T2Y: 10 x 11, 8

    To explain - I started combining movements when my shoulders were a mess. These are lying rear deltoid raises with differing arm positions. The first T is done with palms together, then palms down and then the Y is essentially a superman-ish movement in the shape of a Y. The combination of all three movements = 1 rep.

    Cable (Delt) X: 60, 70 x 24
    Battle Ropes: TF(12?), TF(10?)

    Squat: 4 x 6 @ 245

    SLDL: 135, 145, 150 x 12

    Slight defecit.

    SL Leg Press: 90, 110 x 18
    Hang TTB: 6, 6

    Standing Calf Raise: 157 x 20 (toes out); 177 x 20 (toes in); 177 x 48 (Eric)

    Seated Calf Raise: 75 x 15
    Bench Abs: 135 x 8

    Split Grip BB Curl: 5 x 10 @ 70

    5 reps wide, 5 reps narrow per set.

    Incline DB Curl: 4 x 10 @ 50
    Standing Hammer Curl: 50 x 4, 7, 7, 4

    SA Incline Curl: R: 25 x 8, 20 x 6, 15 x 6 L: 25 x 8, 20 x 4, 15 x 4


    Rope Tricep Extension: 5 x 12 @ 60

    Smith Reverse Grip Bench: 115 x 8; 165 x 6; 185 x 6; 195 x 4

    Bar did not touch my chest - constant triceps tension.

    PJR Pullover: 30 x 25; 35 x 18

    Squat: 6 x 6 @ 255

    Belt throughout; form was all over the place today.

    SLDL: 145 x 12
    My low back and hams were really tired today.

    SL Leg Press: 110, 140 x 12
    Hang TTB: 10, 4

    Standing Calf Raise: 247 x 48 (Eric)

    There we go; caught up.
  3. _Simon_

    _Simon_ Active Member

    Cool, those T2Y raises sound fascinating! I'm currently really focusing on rear delts/mid back, they sound fun.

    And have always wanted to try Reverse grip Bench, but feels like it would be awkward just using a BB, good idea using Smith Machine on those... I fear my wrists wouldn't take too kindly to them :s. But I'm sure I'll try them at some stage
  4. _tim

    _tim Active Member

    Hey @_Simon_! I cannot say enough about the T2Y pattern. I was introduced to the base movement during some physical therapy several years ago. When my delts decided to start complaining, I found the pronated hand position by mistake. I combined them (pronated & neutral) and added the modified front raise to pull in both the connective tissue and the front-ish delts too. After a week of doing these, my pain went away. After two weeks, my delts felt strong again. I use this pattern at least once a week.

    I again have a ton to catch up, which I will do later today. Business travel has introduced chaos to my logging efforts.
    _Simon_ likes this.
  5. _tim

    _tim Active Member

    Hello again, all. I cannot believe it's taken me so long to write here again; it's telling.

    Okay - so my triples cycle ended disappointingly, well short of my targets. This sorta collided with my initial business travel and I decided to find a program and submit to it out of utter frustration.

    Well, I chose this: https://www.bodybuilding.com/workout-plans/ph3-layne-nortons-power-and-hypertrophy-trainer

    Now, before the judgment seeps in, consider the following:

    I'm 42. My (all-time) Squat 1RM is up 30 lbs, my Bench 1RM is in PR territory by 30 lbs and my Deadlift 1RM is up 20 lbs in the very upper part of my working range, likely in PR land for conventional pulling. I know I pulled 425 sumo back in the day, which is by and large my PR from the floor. I can't remember where my deadlift PR was for conventional, but my assumption is that I'm close to it.

    I've also added a bunch of size, more than I can remember in such a short period of time. I'm in the second phase of the program now, which utilizes lower volumes but higher loads for the big compounds and about the same loading for assistance work.

    Deads: 3 x 3 @ 300

    Bench: 4 x 4 @ 240

    Pec Deck: 150 x 15; 170 x 13

    WG PD: 150 x 14; 160 x 12

    Bent DB Row: 110 x 12; 8-4

    DB Lateral Raise: 50 x 15; 60 x 13

    Machine Preacher Curl: 85 x 12, 12; 82.5 x 12; 75 x 12; 70 x 12

    Incline Curl: BFR x 2 - 40 x 30, 15, 15, 30 x 15, 30, 15, 15, 15

    I was super skeptical about BFR work, but I am hooked now. Take a look here for info: https://www.strengthandconditioningresearch.com/blood-flow-restriction-training-bfr/

    Tricep PD: 80 x 15; 90 x 13; 95 x 12

    Tricep PD: BFR x 2 - 50 x 30, 15, 15, 15; 40 x 30, 15, 15, 15

    The thing that is so fun about this layout is that it extends the way I train, but keeps the idea the same. The workouts can be long and super challenging, but I feel incredible after every session. I'm good and swole up right now, 2 hours post.

    I hope you all are well - been way too long, again.
    _Simon_ likes this.
  6. _tim

    _tim Active Member

    I'm glad to see the forum is back! I don't know if the issue was on my end, but I couldn't get the site to load for several weeks.

    My cycle came to an end with CNS fatigue. My bench and squat numbers both ended with PR's and my deadlift was close for conventional pulling. It was a great pattern, though a couple of things were eye-opening. When the fatigue started to settle in, I took a step back and did some GM work and some ab work. I was shocked at the DOMS I had in my hams and my abs over the next days! So, I am going to borrow some of the methodology and put together my own cycle bearing lessons learned. I got bigger and stronger, yes—but my connective tissue didn't get nearly enough work.

    This is a very light deload week, with lots of rest.
  7. mickc1965

    mickc1965 Well-Known Member

    Welcome back, it was an issue for everyone I believe
  8. _Simon_

    _Simon_ Active Member

    Hey welcome back, and yep not sure what happened with the site, but I also couldn't get on for ages.

    And I'm finding that too, with every cycle I learn something to implement or importantly something that I need to be careful of or limit.

    Enjoy your restful deload, recover well :)
  9. _Simon_

    _Simon_ Active Member

    Hey welcome back, and yep not sure what happened with the site, but I also couldn't get on for ages.

    And I'm finding that too, with every cycle I learn something to implement or importantly something that I need to be careful of or limit.

    Enjoy your restful deload, recover well :)
  10. _tim

    _tim Active Member

    Thanks @_Simon_ - I appreciate that!

    I think I'm going to do the Wendler BBB 3-Month Challenge again for my next round of fun, implementing some of what I learned in PH3. The first major learning: (shocker) the big 3 lifts contributed both to my size and strength gains. My bench numbers were above pre-injury, and my squat and deadlift numbers were right in the lane of good for me. I did BBB a couple years ago, but got hurt being dumb in month 2. So, I'll use that lesson to guide the progress as well. I PROMISE y'all that this log will have all the fun details. We'll get going on Monday, and I'll figure the cardio angles as we go.

    Be well, all.
    _Simon_ likes this.
  11. _tim

    _tim Active Member

    It begins (again)...

    Squats: 235, 250, 265 x 5

    These loads are 75%, 80% and 85% of my working 1RM. Loose-ish belt, knee sleeves for work sets.

    Deads: 175 x 10, 10. 10, 10, 10
    This is approximately 50% of my working 1RM. I'm intending on progressing these loads by 5 every other week. Wendler's guidance is to avoid belts/straps for these assistance sets as much as possible, which I did. Great pump in my forearms!

    Seated Calf Raise: 95, 115, 140, 165 x 8

    Standing Calf Raise: 272 x 20, 10, 10, 10

    These sets were done using the BFR pattern from PH3. The approach is to use BFR bands on the legs and keep the loads on the light side. Rest times are kept to 30 seconds between sets. The only way to make this work relevant with a single set is by prefatiguing the target muscles, which I did with the seated raises.

    Hang TTB: 6, 5
    Sicilian Crunch: 20 x 6, 5
    Russian Twist: 25 x 20, 20

    This was the other big learning from PH3; there was NO abdominal work.

    All in all, a good start. Looking back through my notes, I got hurt in month two of the challenge a couple of years ago. I think my cadence was off and didn't allow enough recovery time for my back. So, I tweaked it for this run. We'll see how it goes.

Share This Page