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Old 02-05-2008, 05:17 PM   #1
TrinitronMaximu

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TrinitronMaximum's Training Log - now in HD! (ok not quite)

9/3/08

Alright! After 2 months of not lifting and recovering from a poor Smolov attempt, it's back in the gym! I switched to a simple Oly lifting routine. I'm going to increase weight very slowly, and focus on hitting perfect form for all reps before I increase at all. I got this routine from Dan John's book "From the Ground Up":

WARMUP (Biking, and lots of form practice)
Snatch 8x2
Clean and Jerk 8x1
Front Squat 5x5
Push Press 5x3

Every day I switch the order in which the exercises are done. Each workout I add 5lbs to an exercise that felt easy the last workout. The exercise with increased weight comes first in the workout then. All lifts are done to full depth (no power lifts). Also, I switched Jerk for Push Press for the first few weeks, just because I need some extra practice with jerks.

Hi everyone! I'm a new member on the forum (Enright referred me) and figured a training log would be a good way to get some feedback on my lifting. I've been lifting consistently for about a year and a half now, but have only been doing full-body lifts for about 4 months. I'll admit it, I was a curl monkey before I saw the light.

Anyway, my main goals are to increase my strength and eventually learn the Olympic lifts. Here's my current routine:

Monday:
Squat 5x5
Bench 5x5 (3 weeks) / 1 RM (1 week)
SLDL / Ham Curls alternate weeks
Behind the Neck Press 3x8
Bentover row (DB) 3x6

Wednesday:
Front Squat 3x5 (light)
Deadlift 3x5
Incline / Decline DB Bench 3x5 (light, alternate weeks)
Arnold Shoulder Press 2x12
Shrug 3x8

Friday:
Squat 1x3/1x2/1 RM (alternate weeks)
Shoulder Press 3x6
Clean 3x5
Seated Row 3x6
Lat Pulldown 3x8
Skullcrushers 2x12

On off days if I feel like it I'll do core / grip work (Weighted crunches, 1 hand suitcase DL...). Also I stretch for about an hour after lifting.

@ BW 195
Max Squat: 255 (going for 275 this week)
Max Bench: 225
I'm going for max DL for the first time next week, I've done 3x5 @ 255 so I'm hoping for >300.

I've been doing this workout for 6 weeks now and have already seen a lot of gains. After 3 more weeks I'm planning to change the workout to focus on learning cleans / snatches.

Let me know what you think, I'll start the log with Wednesday's workout.


Last edited by TrinitronMaximu; 09-03-2008 at 12:12 PM.
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Old 02-05-2008, 11:43 PM   #2
Bob Takano

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Icon7 Strengthen your hands and feet

Start learning the Olympic lifts ASAP. In addition to all the things you've heard about their benefits, they will also do wonders for your hand and foot strength.
Sincerely,
Bob Takano

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Old 02-05-2008, 11:59 PM   #3
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welcome to the forum and good luck.

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Old 02-06-2008, 12:11 AM   #4
enright3060
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welcome - glad you made a log.

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Old 02-06-2008, 03:59 PM   #5
TrinitronMaximu

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Thanks for the replies!

Started today's workout off right with the greatest exercise of all time: the deadlift! I couldn't sleep last night I was so excited about deadlifting.

Deadlift 3x5 @ 255
These came up easier than ever. My main limiting factor is my grip, but with double-overhand no chalk no straps I was still able to hang on for all 15 reps. Soon I will need chalk / mixed grip.

Decline DB Bench 3x5 w/ 65s - Nice and easy

Front Squat 3x5 @ 150
All the way down, but I think my stance may be too wide. Should my feet be much more than shoulder width on front squats?

Shrug 3x8 @ 115
I'm having a lot of trouble with these as they feel incredibly awkward. I feel like shoulders should be retracted but it feels easier with shoulders hunched over. Also I squeeze my neck a lot.

Arnolds 2x12 w/ 40s

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Old 02-08-2008, 06:03 PM   #6
TrinitronMaximu

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PR DAY!

Squat 1RM @ 285 - now 315s the goal

Shoulder Press 3x6 @ 110

Clean 3x5 @ 45kg - I did these more like 15 singles to work on form, seemed better that way

Seated Row 3x6 @ 160 (failed) - I hit this last week but my grip was shot today

Lat Pulldown 3x8 @ 160 - felt pretty good

Skullcrushers 2x12 @ 60 (failed) - Again, hit this last week but my triceps were shot...

Overall, though, a very good day! Can't wait for D/L max attempt next week

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Old 02-10-2008, 10:11 AM   #7
TrinitronMaximu

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I did some quick ab and grip work yesterday:

Towel pullups 5/5/4 @ BW with a thin towel - these kill your fingertips

Incline abs 10/8 @ -1 incline and +5 lbs, 12 @ +0 lbs

High-to-low Woodchop 10/10/10 @ (40/40/50)

Fingerpinch - I'm having a lot of trouble working my pinch grip. The plates at my gym are covered in plastic and shaped so that it is incredibly easy to hold them together. Any ideas on other good exercises for increasing pinch grip strength?

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Old 02-12-2008, 04:42 PM   #8
TrinitronMaximu

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Yesterday's workout:

Squat 5x5 @ 210
Bench 5x5 @ 185
SLDL 3x8 @ 100
Behind the Neck Press 8/6/5 @ 90
Bentover Row (DB) 3x6 @ 80


Last edited by TrinitronMaximu; 02-13-2008 at 04:07 PM.
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Old 02-12-2008, 05:06 PM   #9
Merrill

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Quote:
Originally Posted by TrinitronMaximu View Post

Fingerpinch - I'm having a lot of trouble working my pinch grip. The plates at my gym are covered in plastic and shaped so that it is incredibly easy to hold them together. Any ideas on other good exercises for increasing pinch grip strength?
I also have the rubber/plastic coated plates. I have seen dumbbell pinching in some of the other logs. Take two pro style dumbbells and pinch them together. I have never tried it so I don't really know exactly how it works. Seems simple enough though. The other thing I have seen mentioned is pinching the head of a hex dumbbell.

Good job on the 285 Squat PR

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Old 02-13-2008, 04:06 PM   #10
TrinitronMaximu

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^Thanks man. I'll try the dumbbell pinching, seems like it would work fine.

Today's workout was awesome:

Deadlift

1x285 +30 PR, felt quite easy
1x315 FAIL, my poor overhand grip gave out here even with chalk
1x315 +60 PR, with mixed grip this came up pretty fast
1x330 +75 PR, slowed down a lot but dragged it up there
1x345 +90 PR! Gripped like hell and pulled through, sadly I deleted the video

Incline Bench (DB) 3x5 @ 60

Front Squat 3x5 @ 155

Shrug 115/120/120 - These are feeling more natural

Arnolds 13/15 @ 40

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