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TrinitronMaximum's Training Log

Discussion in 'Training Logs' started by TrinitronMaximu, Feb 5, 2008.

  1. TrinitronMaximu Orange Belt

    TrinitronMaximu
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    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. :redface:

    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.
     
    #1
  2. Bob Takano White Belt

    Bob Takano
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    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
     
    #2
  3. DEVILsSON <img src="http://img210.imageshack.us/img210/4586/

    DEVILsSON
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    welcome to the forum and good luck.
     
    #3
  4. enright3060 Brown Belt

    enright3060
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    welcome - glad you made a log.
     
    #4
  5. TrinitronMaximu Orange Belt

    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
     
    #5
  6. TrinitronMaximu Orange Belt

    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
     
    #6
  7. TrinitronMaximu Orange Belt

    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?
     
    #7
  8. TrinitronMaximu Orange Belt

    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
     
    #8
  9. Merrill Purple Belt

    Merrill
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    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:icon_chee
     
    #9
  10. TrinitronMaximu Orange Belt

    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
     
    #10
  11. enright3060 Brown Belt

    enright3060
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    wow - big PR.

    You should pull 405 by the end of the term.

    Good work.
     
    #11
  12. TrinitronMaximu Orange Belt

    TrinitronMaximu
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    Thanks, I certainly hope so, that'd be awesome!

    Todays workout:

    Saxon Side Bends: 3x6 @ 5lb dumbbells - These were incredibly hard and painful. It felt amazing to be grunting and groaning holding 10lbs in my hands.

    Towel Pullups: 3/5/5 @ bodyweight - The towel I was using was too small and I slipped off on the first set. I used my workout pants for the next two reps and they were much better

    Dumbbell finger pinch: 20s/20s/15s @ 5lbs - Good idea Merrill, these were quite hard just using 5lb dumbbells so I should be good for a while

    Monkey Curl: 3x6 @ +10lb - I'm talking about the exercise where you hang from a pullup bar and pull your legs up to your chest, not sure if this is the correct name
     
    #12
  13. TrinitronMaximu Orange Belt

    TrinitronMaximu
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    So this morning I flew up to visit my girlfriend in MN, and had the pleasure of lifting in her school's ... gym ...

    It was basically a hallway filled with machines, EZ curl bars, and one beautiful squat rack. I'm still feeling very sore in my back (from the deadlift max I think).

    Today's workout:

    Squat 1x3 @ 265 - very close to failure
    SOHP 6/5/5 @ 115
    Power Clean 3x5 @ ~45 kg - I was doing these with octagonal plates
    Pullup 3x6 @ BW - switched from wide to close grip on the last set
    Skullcrushers 13/15 @ 60
    Seated Row 3x6 @ 170 - this was actually some sort of strange Nautilus rowing machine where each hand moved independently, not sure how it compares to the normal seated row
     
    #13
  14. TrinitronMaximu Orange Belt

    TrinitronMaximu
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    Monday's workout (been very busy) :

    Squat 5x5 @ 215
    Bench 5/5/3/4/3 @ 190 - had some random guy spot me and he grabbed the bar from me during set 3
    Ham Curls 3x12 @ 95 - I think I'm done with these...
    Behind the Neck Press 8/7/5 @ 90
    Bentover row (DB) 3x6 @ 80

    Tomorrow - DEADLIFTS!
     
    #14
  15. TrinitronMaximu Orange Belt

    TrinitronMaximu
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    Wednesday's workout:

    DL 5/5/7 @ 265 - I think the ME last week made these feel easier

    Decline DB Bench (alt.) 3x5 @ 65 - I'm not sure about these alternating dumbbell bench exercises...

    Front Squat 3x5 @ 155

    OH Shrug 3x10 @ 75/85/95 - First time with the exercise so still figuring out how much weight to do. Was an amazing exercise!

    Arnolds 15/13 @ 40 - I'm trading these for an ab exercise, too much push on one day
     
    #15
  16. ThinkGreen Der Übermensch

    ThinkGreen
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    Keep up the good work man, your lift #'s are pretty similar to mine. What's with the decline bench though? I've heard it's a pretty useless exercise
     
    #16
  17. TrinitronMaximu Orange Belt

    TrinitronMaximu
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    Idk I put it in because I didn't want to do normal flat bench twice a week, but I may just change the sets/reps up instead. Actually switching to dips might be a good idea...
     
    #17
  18. TrinitronMaximu Orange Belt

    TrinitronMaximu
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    Videos!

    Squat form check from today:

    http://www.youtube.com/watch?v=zFtGV2cgqPI

    Deadlift near-max from last week:

    http://www.youtube.com/watch?v=zkYAPTen4PY

    Comments on form would be greatly appreciated - tear me up guys!

    Today's workout:

    Squat 1x2 @ 280 - had to really tough out that last rep

    SOHP 6/6/5 @ 115

    Power Clean 3x5 @ 45kg - I think my form is getting better because these felt incredibly easy

    Seated Row 3x6 @ 170

    Skullcrushers 15/12 @ 60

    Pullups 6/6/4 @ BW - can't even get 3x6 :(
     
    #18
  19. enright3060 Brown Belt

    enright3060
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    nice work - I'll post some comments in a bit.

    I think you should re-post the videos on the main page - you will get more comments (and link to your log).

    Nice effort on the back squats.
     
    #19
  20. Tamil Orange Belt

    Tamil
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    Ahaha it sounds like my school's gym in Ohio. The 'weight room' is still mostly machines with only one true power rack and a couple of benches. What makes me feel better is when I shame the curl monkeys out of the rack, I highly recommend :). Or get her to do it, it's more effective when coming from a girl.

    Glad you're here, Enright brought you to the right place.
     
    #20

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