Nativetroutbum's Training Log... comments/critique welcome!!!

Very good day of training today. No shoulder issues at all. **** Bench == 45x20, 95x10, 135x5, 135x3, 15 clustered reps of 225lbs. Largest grouping was x3 (no spotter today.)**** Deads == 135x5, 225x5, 315x1, 2 @ 380x5**** Dips == BWx5, BWx3, BW+45x5, BW+45x3, BW+90x5, BW+90x5+1+1, BW+90x5**** Rows == 6 @ 95x5**** Decline crunches == 15, 15#### Notes####So I'm going for greater simplicity in order to keep my training sessions less than 1.5 hours.####Bench felt great today. No spotter, so I didn't want to push it too much, but got all 15 reps without any trouble. ####Deads felt great today too. Back was a little sore from shoveling snow, but 380 came up nice and smooth. I recently read an EliteFTS article regarding about deadlifts, always good to get a few good reminders. I was reminded about head and neck position which I think made a difference today. Probably advance the load here.####Dips felt very strong, I'm ready to advance the load here.####I did the rows in a KROC position, did sets of 5, and minimized body english. I simply love, love, love rows, this arrangement may be my favorite to date.#### BW was 181.6 after!!
 
Too many warm up reps on your bench, IMO. Lightweight for sure, but still, that's a massive # of reps through that pattern.
 
I don't even feel the 20 reps of 45 or 10 reps of 95... that's "pounds" not "kg" :o) That said, next week I'll shorten my warm ups and see what happens.**** Today's training was very simple**** Bench == 45x20, 95x10, 135x5, 135x3, 13 clustered reps @ 225. Largest cluster was again 3, smallest was 1. **** Deads == 135x10, 225x5, 315x1, 2 @ 385x5**** Krocs == 5 @ 95x5### Notes### Stopped at 13 reps; pecs were screaming and rep 13 was much slower than it should have been, so I decided not to push it.### Deads felt incredible today; felt like I had at least 2 more reps in the tank on each set.### Krocs... these continue to be awesome. ### Only 2 days of training this week; next week I'm back to M/W/F training.
 
Re: rows - lower reps per bout, more load, doing them 2-3x a week, lift fast (you can't grind out a row), doing them at a volume that is repeatable every 48hrs. Pendlays are best. DBs and TB-Bar are about as good as each other, and landmine is probably as good as a Pendlay. Bro-BB Rows (45 degree nonsense, pulilng it up along your thighs etc.) are very low-EV. Probably good for upper back portion around the scapula, but if you're lifting for middle traps, erectors and lats, then Pendlays are where it's at when everything is combined IMO. You'll need glute and hamstring flexibility to get the form right.
 
Thanks for the input, Alex. Your rows are freakishly strong. One day I may try pendlay rows. So far, I'm really liking the KROC-style DB rows. Pretty incredible back and arm training.Today's training, again went with a very simple approach... still took an hour... One of these days I'll get back to training legs again... May have to start training legs AND "little stuff" on Tuesdays and Thursdays... Ideally would be squats, shoulder "stuff" and calves... We'll see how that feels tomorrow. Try to manage some cardio too... maybe. *** Deads == 135x5, 225x3, 315x1, 2 @ 385x5 *** Bench == 45x10, 135x5, 185x1, 15 clustered reps @ 225 *** KROCs == 4 @ 100x5 *** Dips == BWx5, BW+45x5, 10 clustered reps @ BW+90
 
Incredible day of training on Wednesday. Didn't have time to post until now.******Deads == 135x5, 225x5, 315x1, 405x5 PR!!! 405x3 This was a new 5 rep PR for me.***Bench == 45x10, 135x5, 135x3, 16 clustered reps of 225, 4, 3, 3, 3, 3***KROCS == 4 @ 100x5***Dips == BWx5, BWx5, 11 clustered reps of BW+95***BW was 178.8 after.#### Today's training ####***Bench == 45x10, 135x5, 185x1, 10 clustered reps of 225***Krocs == 5 @ 100x5***Dips == BWx10+10+5*** BW was 179 after### Only a short day of training today...
 
Yeah, fantastic lifting there! Nice dipping too. Not sure how many reps youre putting out each set but 95lb strapped to your waist is good regardless.
 
Thanks guys! Deadlifts are definitely my best exercise, it felt incredible to get 405x5! Not sure, but I may try another 1RM on deads before SD. On dips @ BW+95, I got 4 reps on my first set, then clustered the remaining reps. Can't recall what my current 5RM is on dips, but I think I'm close to breaking new ground there.
 
Decent week in the gym. Had to skip training on Monday, so just Tuesday/Wed/Thursday training this week. Had to simplify a lot. Probably 1 more week then SD.Yesterday here is where I left off the the 3 basic lifts I've been trying to progress.*** Bench == 45x10, 135x5, 135x3, 185x1, 16 clustered reps of 225. 3, 3, 3, 3, 2, 2 *** Krocs == 100 x 7,7,7,9*** Dips == BWx5, BW+45x3, BW+95x5+1+1, BW+95x4+1+1, BW+95x3+1+1****Wednesday, I mixed in some DB squats BW+80 x 30 reps (easy on the shoulder), single arm DB seated upright rows 40 x 40 reps, and cable bicep curls 50lbs x 35 reps in myo-rep fashion... just for fun.++++ Training is definitely a bit of a struggle at the moment. Morning training really does not fit well with me but it's my only option right now. Feeling the overall fatigue of a long cycle, I think I've made a little progress strength-wise, but definitely not size-wize... but that was expected. BW was 177.2 on Thursday. One more week then SD
 
Ultra simple pull push training today but I nailed a bench-press PR, so I'm pretty psyched.------****Deads == 45x10, 135x5, 135x5, 225x5, 315x1, 405x3, 405x2----****Bench == 45x10, 135x5, 135x3, 185x1, 225x5 PR!!!! Then followed up with 10 more reps @ 225, 3, 3, 2, 2-----###Notes == Deads were quite hard today. I've noticed that right at about 1/2 way up, above the knee, I've got a strength defecit. Thats where I consistently slow down on my heavy deadlifts. First 1/2 of the movement is always fast; then there is a pretty dramatic slow-down there. I'm going to do a little digging to see what sort of accessory work I might be able to do to even things out a bit, or maybe I just need to keep lifting heavy. Hit the 6th hole on my belt today which is one notch tighter than I am usually able to get. I'm not trying to cut, but since I'm not consciously bulking, I'm essentially cutting... fast metabolism. *** Bench felt awesome today. First 3 reps felt great, good even tempo/pace on all 3. Little pause at the top before rep 4 and the concentric was considerably slower than reps 1-3 but I felt like I had at least 3/4 of a rep in the tank so I went for it, and I'm so glad that I did. It probably took a solid 8-10 seconds to lock out that final rep, and I had one guy in the gym make his way toward the bench thinking I might not get it... but I got it. 100% by myself, no spotter even standing around. After I locked it out, I held it up for another 2-3 seconds before racking it with authority. I know I'm not quite in the "225 club" until I can get 10 reps, but man, that felt great!!
 
So I unoffically/officially started my SD on 3/26 because I came down with a nasty stomach bug. 8 hours of vomiting followed by another 36 hours of a seriously jacked-up stomach, unable to really eat anything... Dinner last night was my first real meal since dinner on the 25th. I ate a couple bananas and a few pieces of bread during that time. No vitamins, creatine, protein... I've basically been wasting away for a few days. Pretty horrible way to end an otherwise good cycle. So, when I start my next cycle on April 2nd, I'm going to re-load creatine again. I'm also going to switch up my training a bit and do an upper/lower split Monday/Tuesday/Thursday/Friday with Wednesday as cardio day. I've neglected my legs quite a bit over the course of this last cycle; need to get everything balanced.#### Upper (Monday/Thursday)####***Bench******Chins******Dips******Krocs******Seated DB Upright row******Abs***#### Lower (Tuesday/Friday) ####***Deadlift******Leg Press******Leg Curl******Leg Extension******Calves******Abs*** My apologies for how difficult this is likely to read (to the few people still posting/reading logs)... I still can't get the "enter" button to work on my posts. But, if you do read this and you have any suggestions/comments about my new training set up, please let me know.
 
I have the same problem in internet explorer here. I use firefox without problems. Try that.

Re the whole sickness thing: Its always a bummer but you probably havent lost that much mass. Just reload and reboot and youll be fine in a couple of weeks again.
 
The enter key doesn't format, unless I post from tapatalk on my iPhone.

Then it does just fine. It's the website issues.
 
Been back to 100% for a few days now. Will probably do an "upper" tomorrow and then a "lower" on Friday, then take Saturday and Sunday off to kick off this next cycle! I'm guessing my BW is down to less than 175
 
At the last minute I decided to extend my SD for a few more days... I am starting my new Upper/Lower split HST cycle on Monday the 7th. This is the longest SD I've ever had... total of 13 days off, wow. Definitely deconditioned... Should be a good place to start.
 
Started my new upper/lower HST cycle on Monday. Basically did the same training Monday and Today, and did legs/deads on Wednesday and will do legs/deads tomorrow.

Started off very light on everything, just to get back into the swing of things. I am incredibly sore all over... especially my legs. Probably going to need to train through serious soreness tomorrow for leg-day. Normally I would have taken Wednesday for cardio day, but I'm going out of town on Friday, so no training; and, I wanted to get my 4 training sessions in this first week back...

###Upper:###
Bench: 45x15, 95x10, 135x10, 10 10*
Neutral Chins: BW-55x10, BW-40x10, 10, 10*
Dips: BW-55x10, BW-40x10, 10, 10*
DB Kroc Row: 60x10, 10 10*
DB Seated Upright Row: 20x10, 10, 10*
DB Bicep Curls: 20x10, 15x10, 10x10 (drop set)*
Tricep rope extensions: 50x10, 45x10, 40x10, 35x10 (drop set)*
Decline Crunches: 15, 15, 15,*

###Lower:###
Deadlift: 45x10, 135x5, 185x10, 10, 10*
Leg Press: 200x10, 10, 10*
Leg Curl: 50x10, 75x10, 10, 10*
Leg Ext: 55x10, 75x15, 10, 10*
Calf Raises: BWx15, 15, 15, 15*
Decline Crunches: 15, 15, 15*
External rotations: 5x10, 10 10*
 
Basically treating today as though it was my first real day of 10's. I'm slow-rolling the weights a little here; just want to ensure all is good before really getting into it.

### Upper ###
Bench: 45x10, 95x10, 140x10, 10, 10
Neutral grip chins: BW-70x6, BW-35x10, 10, 10
Dips: BW-35x10, BW-25x10, 10, 10
Krocs: 65x10, 10, 10
Seated Upright Rows: 25x10, 10, 10
DB Bicep curl: 25x10, 15x10, 10x10 (drop set)
Tricep push down rope: 60x10, 55x10, 50x10, 45x10, 40x10 (drop set)
Decline crunches: 15, 15
 
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###Lower###
Deads: 45x10, 135x10, 205x10, 10, 10
Leg Press: 110x10, 250x10, 10, 10
Leg Curl: 50x10, 85x10, 10, 10
Leg Extension: 50x10, 100x10, 10, 10, 10
Standing Calf raise: BWx15, 15, 15, 15
Decline Crunches: BWx15, 15, 15, 15
External Rotations: 5x10, 10, 10
 
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