Current Training Log

Discussion in 'Strength-Specific Training (SST)' started by Aaron_F, May 11, 2004.

  1. Aaron_F

    Aaron_F New Member

    I have been rather busy recently, with University and Work so my training has gone downhill somewhat. I was doing UD2 for a few weeks but sick of that cos I cant lift heavy all the time :) and I hate depletion. So I am basically back into my own quasi conjugate system that focusses on my main lifts and their weak points. I am dieting to get my bodyfat back into the normal rhelm, but also to maintain muscle mass and some strength.
    Program is set up around my old style of thinking, as well as a few other nice points that I have picked up from others (lyle McDonald amongst others). Nothign too fancy, but hopefully will provide some nice results for me.
    So far I have only done 2 days, so here are the results to date.

    Monday 10 May 2004

    GPP warmups: L Flyes, front raise, side raise
    Speed bench: Warmups, 85x3x7 (bands), 85x3 (nil)
    Push Press: Warmups, 60x5, 70x5, 80x5
    H/S Row: 30x8. 45x6, 55x6x3
    Elbows out ext: 15x12, 20x12, 25x12, 30x8, 20x12
    H/S pulldown: 42x12, 52x12, 57x8, 62x8
    Pulldown Abs(lb): 70x12, 90x12, 110x12, 130x12
    Db Hammer Curl: 15x8. 20x8, 22x8

    Notes: First day of program and I was actually feeling good. I paused all of my benches and I was FAST off the chest. Pushpress was just a getting used to week, and was not a RM, everything else felt good. Weights on the H/strength rows n stuff are the single sided weight, since they have 2 plate stacks the weight should actually be doubled.

    Tuesday 11 May 2004

    Warmups - walked every where
    Squat: 100x2x2, 120x2, 140x1, 160x2x4, 150x2x2 Paused box (5): 100x5x3
    Speed DL (sumo): 100x1, 125+chains x1x6
    Dimels: 60x15, 80x20, 90x15
    Single leg Hyper: 0x12, 5x12, 0x12
    Give up, go home

    Notes: SORE. Best exercise for calf, carry heavy stuff for long distances, calfs get pumped to bits. Cramped during sumo deads. Squats sucked, as I Havent done them in awhile, reduced the load and still speed wasn’t perfect, but OK. Paused box squats were hard, 6sec pause at just below my sticking point.
    Not enough sleep and sore from yesterday.
  2. Aaron_F

    Aaron_F New Member

    Oh yea, weights are all listed in kg unless otherwise noted
  3. Aaron_F

    Aaron_F New Member

    Thursday 13 May
    Heavy bench + assistance work

    Bench: Barxlots, 60x8, 100x2, 120x1, SHIRT on, 120x1, 140x2, 145x2x5
    3board: 140x5, 150x5, 150x4
    Pulldowns: 80x20, 160x6, 190x6, 210x6, 230x4
    JM Press: barx12, 60x12, 90x8, 100x8, 90x8x2
    Facepull: 80x12, 100x10, 100x12, 120x8
    H/strength ab: 25x12, 35x12, 45x8, 50x8
    Stretch, look at hot chicks doing assisted pullups

    go home :)

    Notes: Nice day. The weight was meant to be 140 for the bench, but I was fast with the shirt on, so I upped it by 2.5kg. Ok for the first proper training day back. 3board was #### as the bar kept touching my bungy on the board (how i hold them down.) I forgot my extra board, so I added a 10kg plate instead of a bottom board. Upperbody felt good, and strong.
  4. Aaron_F

    Aaron_F New Member

    Friday 14 May 2004


    Speed squats + DL assistance

    Box squats: Warmups, 100x2x10
    Deads from Plates: 60x5+chains, 100x5+chains, 120x5x2+chains
    Nat Glut/Ham Raise: 0x6, 5x6, 5x5
    Pullthru: 80x20, 120x20, 150x20, 180x20

    Notes: Excellent, absolutely excellent. I felt horrible comming into today, posterior chain was sore and I was feeling off. I finally got Box squats working for me, with thanks to a few comments from Kelly Baggett at one site or another. I started altering my form, and pressing outwards more on my shoes, and bingo, the entire squats were perfect. If all follows well I may have overcome my problem with squats in general (they turn into GMs rather than squats). I tried the same trick my my DLs as well. I did them off 20kg plates (higher would be nicer but it does the job) and chains draped over. The weight was much better off the ground than it used to be, more upright body and I also KILLED my hammies with this. The other two exercises were enough to make me think my hamstrings were going to leave my body for a safer environment, where they are not tourtured into submission.

  5. Aaron_F

    Aaron_F New Member

    Monday 17 May 2004
    First early morning session

    Speed bench + assistance

    shoulder warmups
    Bench: 60x3, 92.5x3x8+contrast
    Bench: 92.5x8 no contrast
    Push press: 60x3x2, 85x3, 92.5x3, 97.5x1 easy but bar doesnt work right
    H/Strength rows: warmups, 45x8, 60x6, 70x4, 75x3
    Db Elbowsout ext: 15x8, 25x6, 30x6x2
    H/Stregnth pulldown: 55x8, 65x8, 75x8
    Pulldown abs (lb): 80x12, 120x12, 140x12

    Notes: nice day, too bloody early for me, but nice. Speed was ok, will take a bit of getting used to the time tho. Pushpress sucked because the bars collars didnt rotate correctly. Everything else was awsome.
  6. Aaron_F

    Aaron_F New Member

    Tuesday 18 May 2004
    Heavy squat + assistance

    Squat: warmups n stuff, 100x1x2, 140x1, 165x2x4, 160x2x2
    Paused box (5): 100x3, 120x3, 140x3
    Speed deads: 60x1x2, 100x1, 137.5x1x5
    Dimels: 60x20, 100x15, 107.5x15
    Single leg hypers: 0x12, 5x12, 10x12

    Notes: Tired. short bad sleep and up early. Squats were hard, but better than last week. Hips were sore and i droppd the weight on the last two because of lack of speed.
    Paused box'es were hard as were the speed deads. Hips didnt appretiate teh width, or the cold, or the time of day...
  7. Aaron_F

    Aaron_F New Member

    Thursday 20th May 2004

    Bench: Lots o warmups, 60x5x2, 100x2x2, 120x1, shirt on, 120x1, 145x2, 150x2x3, 145x2x2
    3board: 150x3, 160x3 (well 2+1 cos I had to reset)
    Pulldowns(lb): 90x12, 180x6, 230x4x2, 200x6
    JM press: 100x6, 110x6x2
    Face pulls(lb): 120x8, 130x8, 120x8

    Notes: Sucked a big one. My strength doesnt seem quite there on the early morning sessions, but I will adjust. dang 3board really sucks, but I think that has to do with the stupid early mornings as well. All others were fine, midback was fried

    I am contemplating making a change to my system, mainly in terms of timing. I need to do soemthing with my squat, and make it a priority, so I will swap bench and squat days around as that means I am doing squat first, and that allows me to be as fresh as possible
  8. lazyeyepsycho

    lazyeyepsycho New Member

    hows unipol going now?

    have they upgraded anything?

    im now doing my masters in cardiac rehab in dorkland, the gym attached to the clinic is ok....often only 3-4 in there....loads of free weights, 4 power racks, olympic platforms/rubber weights etc etc.

    what are you doing at the mo? are you still involved with the nutrition department?
  9. Aaron_F

    Aaron_F New Member

    Unipol is pretty excitin
    got a lot of Hammer Strength stuff which is nice, but its pin adjustable weights, so I am at the limit for various machines... They are lovely tho
    Still doing my masters, well I should say, almost finished my masters, I wish it would die.

    Gym sounds excellent.... some people have it good, I have to put up with retard students.
  10. Aaron_F

    Aaron_F New Member

    Friday 21 May 2004

    Speed squat: warmups, 110x2x8
    Deads from plates: 60x3, 100x3, 140x3, 170x3 (all with chains added)
    Natural G/H raise: 0x8, 5x8, 5x6
    Pullthru (lb): 90x12, 90x15, 70x20, 80x15
    A1: Pulldown ab (lb): 70x30x3
    A2: V situp: 0x12x3
    A3: Facepull(lb): 70x20x3

    Notes: Later into the gym today, bad sleep due to kids
    Squats were perfect and very quick, deadlifts were great, at least off the ground. I struggled at the top on the 170, it just killed me. But my midback is fried.
    Did ab/facepull superset to kill everything off but the Nat G/h was excellent.
  11. Aaron_F

    Aaron_F New Member

    Monday 24 May 2004
    Heavy squat + assistance
    Squats: warmups, 60x2, 100x2, 140x1, 170x2x6
    Paused Box (5): 150x1, 160x1, 170x1
    Speed deads(sumo): 100x1, 150x1 <span style='color:red'>PAIN</span>
    Speed deads (conv): 150x1x5 all with chains added
    Dimesl: 100x20, 110x20, 115x15
    <span style='color:blue'>pray for forgiveness from the iron gods for being such a pussy and wanting to puke from stupid dimels</span>
    H/Strenght ab: 25x20, 45x15, 50x10

    Notes: Much better squatting today, forgot my camera so I am still unsure about depth, but it seems ~ok. Hips hurt for sumo deads so I changed to conventional and I am MUCH faster with these.
    Much better training squat on monday this week. While I was cold, my back wasnt fatigued, adn I could arch my upper back into the bar too which helps the technique.
  12. Aaron_F

    Aaron_F New Member

    Missed training on tues due to no sleep + sick kids

    Thursday 27 May 2004

    Speed squats box: warmups n stuff, 120x2x8
    Deadlifts off plates: 60x2, 100x1, 140x1, 180x1(all inc Chains)
    Glut/ham stuff: 0x8x2, 8eccentric
    Pullthrough: 130x20, 180x20x2

    Notes: The day sucked. Spine felt like it was snapping, deads went ok, but I stopped there just not to push it. The speed squats were extremely slow. I videoed myself and discovered my box was too high, so I had to go down to lower, which sucked and had to bring my legs in so I could get there properly.

    Friday 28 May 2004
    Heavy bench

    Bench: Warmups x lots, 60x3x2, 100x1, 130x1, shirt on, 130x1, 145x2, 150x2, 155x2, 160x2, 150x2x2
    3board: 150x1, 170x1, 180x1
    Pulldown(lb): 80x20, 180x6, 230x4, 240x3, 200x6x2
    JM press: 60x3, 100x3, 120x3x2
    Facepulls(lb): 130x20, 150x20, 165x20x2
    Shrugs: 100x20x4

    Notes: Started becnh light to see how I was considering the lack of sleep, and it went well. Upped the weight until 160 where I started to slow down, dropped back to my proper weight for 2 sets, speed dropped off quickly. 3board sucked, cos I kept clipping the bench. 180 for a single is sad, I have done 205 before I could have done more, but something wasnt working right
    Gotta meaten up my upper back
  13. Aaron_F

    Aaron_F New Member

    Monday 31 May 2004

    Squat: Warmups, 60x2x3, 100x2, 140x1, 177.5x1x6
    Concentric only GMs: 100x5x2, 120x5
    Speed deads (1/2 sumo 1/2 not): 125x1x6
    Dimel deadlifts: 100x20, 115x12, 115x15
    Pulldown abs(lb): 70x20, 110x20, 140x12x3

    Notes: Tired and feeling awful, squats were ok surprisingly, and relatively fast up until the last set. Concentric GMs were 2 different rack heights, as the first one was tooo low. Speeds/dimels hurt
    Need more sleep
  14. Aaron_F

    Aaron_F New Member

    Looooooooooooooooooooooong day yesterday

    Tuesday 1 June 2004

    Speed bench: Warmups, 85x3x8 (+ chains and Bands)
    2boardwithchains: 85x5, 120x5, 135x5
    Rows to chest(lb): 80x6, 150x6, 180x6, 200x6x2
    Elbows out inc: 12x8, 20x8, 22.5x8, 20x8
    Swiss ball abs: 0x20x3
    Bench machine shrugs (lb): 120x6, 220x6, 265x6, 285x4, 285x6
    St arm pulldowns(lb): 30x20, 50x20x2

    Notes: Tired, long night since month end was last night. Bench was ok, took a couple of sets to get into the swing of speed but it was good in the end. 2board with chains is my new heavy exercise. Cool. DId shrugs on the bench machine becuase the rack was in use and I was feeling too ill to do a DL session...
    Tired again,.
  15. Aaron_F

    Aaron_F New Member

    Thursday 3 June 2004

    Speed stuff

    Speed squats: warmups n stuff, 100x2x10 + CHAINS
    COnv Dead rack: 100x5, 140x5, 180x5, 210x5
    Rev hyper(lb): 40x12, 80x12, 110x12x2
    Pull thru(lb): 110lbx20, 150x20, 180x20x2
    V situps: Med ballx12x3

    Notes: Well, adding the chains to squats feels good, arched the bar outta the rack ala Goldie, but I kept clipping the rack slightly on the way up. Conv deadlifts killed my hands, but it was easy enough, well as easy as a deadlift can be.
    Rev hypers done on a pulley machine with the hyperextention benched turned backwards. Kills me back. All in all a nice day, not even too tired getting up at 6.30 for once.
  16. Aaron_F

    Aaron_F New Member

    Friday 4 June 2004
    Heavy bench - Im sick

    Bench: warmups, 60x8, 60x1, 100x1, 140x1, shirt on, 140x1, 160x1x2, 165x1x2, 160x1x2
    4board: 160x5, 180x4, 160x5 (long pause)
    Facepulls(lb): 40x20, 100x20, 150x20x4
    Kelso shrugs: 57x12x3

    Notes: Tired and felt like death, sinus flu or something.
    Strength seemed to drop off very quickly, especially with the 4 board, I couldnt hold the weight into the groove and I just stopped so I didnt die (No spotter, no safety). I did some Loooooong pauses on the last set of 160x5. Sucked still.
    I did high reps of face pulls and did bb kelso shrugs which nailed my lower traps to an extreme. Feels awsome, but I dont.
  17. Aaron_F

    Aaron_F New Member

    Tuesday 8 June 2004

    Speed bench: warmups, 60x3, 92.5x3x8 (+bands+chains)
    2board with chains: 92.5x3, 130x3, 150x3
    Rows(lb): 120x8, 180x6, 210x6, 220x4
    Elbows out inc: 10x12, 20x8, 25x8
    Shrugs (bench)(lb): 180x12, 220x6, 290x6x2
    Hammer curls: 10x12, 22x8, 25x7

    Notes: Everything was ok considering im still getting over the flu. Speed bench were fast, especially the eccentric. 2board was great off the board but hard to lockout. I shut it down with 150, could have done more but no use killing myself when sick. Everything else was good.
  18. Aaron_F

    Aaron_F New Member

    Thursday 10 June 2004

    Speedsquats: warmups, 110x2x8 (+ Chains)
    Conv dead from pin: 60x1, 140x1, 180x1, 220x1, 240x3, 250x1 ####
    Seated GM: 60x8, 60x12, 60x20
    Rev yper(lb): 80x12, 120x12x3
    Pull Thru(lb): 120x20, 150x20x3
    Pulldown ab(lb): 120x12, 150x12

    Note: I felt like death before this, and speed was ok. Deads, well, I felt sore in the spine all the time anyway, but perfect after the 220x1, so I jumped to 240 to be on the safeside adn did a powerful 3, I possibly could have got 5 but 3 is all i needed. I wanted 250, but obvious 240 tired me out too much, and the bar moved extremely slowly so I shut it down after one.

    Everything else was to get Loads of blood in to the lower back and hammies. Seemed to work.
  19. Aaron_F

    Aaron_F New Member

    Weak as a neutered kitty

    Friday 11 June 2004

    Bench: warmups x lots, 60x1x2, 100x1, 140x1, shirt on, 140x1, 165x1, 170x1x2, 172.5x1x2, 165x1
    4board: 165x3, 185x3, 190x3
    Facepulls(lb): 120x20, 150x20, 165x20, 180x20
    JM press: 60x8, 100x6, 110x6
    Kelso Shrugs: 35x12, 55x12, 75x12x2
    V situps: 0x12, big med ballx6x3

    Notes: 6.30am sucks, I didnt sleep well again, and i was not feeling great. Bench went ok, up until the second 172.5, slowed down significantly. 4board sucks, 15kg down on my best, but closer grip too, so that effects it slightly. Everything else went fine.
  20. Aaron_F

    Aaron_F New Member

    I had last week off as I am up to my ears in thesis, and havent been sleeping much, almost done tho...
    Tired, grouchy and tired again
    I trained mid-morning but still got up at 7.30 for some stupid reason, ah yea, my boy was cute
    Back is screwed at the moment, I need sleep for it to recover and its just not been doing that, even wtih a week off.
    Change over to new 3x week program, cos I am running out of recovery
    Monday 21 June
    Squat: Warmups, 140x2, 150x2x2, 155x2x3
    Wide Box squats: 100x5, 140x5x2
    Pullthroughs(lb different cable): 40x20, 80x20, 100x12
    Windmills: 20x20, 35x20, 45x12
    V situps: 0x12x2
    Notes: Felt awful. Tired and lowerback pumped up from my warmups. Wearing my belt helps but its just awful today.
    Windmills I think I did right, whatever way they have torched my midsection

Share This Page