Dan's Strength Training Log ANGER IS A GIFT

[LegioTitan]

Just checking in to see how things are going. Floor pressing is looking much improved, man. Maybe slow your eccentric on that second set with 240 so that you're not hitting the floor and throwing yourself off. The first set looked great.

Well, that's encouraging. I'm having a hard time finding my rhythm between the eccentric and concentric.
Much appreciate the input.

Yea pretty much lol, I know it's surprising to me to. But pulling doesn't cause me any problem at all, while squatting made me unable to walk properly for the next day

Okay man I'll PM you something when I have some time to sit down and put some thought into it.

 

[LegioTitan]

Friday, JAN 11, 2013

Deadlift, for Speed

DL:
330#(65% TM) 5x2 + 1x3

Snatch Grip DL, 4" blocks:
275# 3x12 --H

HBBS, no belt or wraps:
225 3x8 --H



BB Shrug:
295# 4x8

Back Raise:
70 Reps

Lat Pulldown:
135 4x10, 105 1x20

Rollout, knees:
BW 4x15


--Pulling felt great. I'm surprised with how slow it looks because it really felt like I was moving. Tried to work on my set up and avoid pushing the bar forward before I initiate. I was doing a good job until the very last set. I wasn't planning on doing three on the last set but I just can't be held responsible for my actions when certain Rage songs are blasting.

--Snatch grip was just rough man. Mid back and glutes pretty fried. Good stuff there. Just made a bump to 55% of TM, Will try to make another 5% jump again and probably reset.

--Squats were pretty challenging. Probably time to reset there.

--BW when training 173.

 

[LegioTitan]

Sunday, JAN 13

Yoga 1hr.

BRO FORCE 5

OHP:
130# 4x6
115: x10

BOR:
185# 4x10 --E

Log Flat bench:
185# 2x10,
205#x10,
185x12 --H

Low Cable Row, D handle:
150, 3x15
120, 2x20 --E

Calf Raise, Free Standing
225 5x15 --vE

Curlz, BB:
65 5x8 --E
Bar x a bunch


--I was lazy today, to be honest. Just felt draggy. I really need to start having an avacado and some kale chips on sunday mornings.

--Will go back to smith style calf raises next week probably. Felt some very minor pain in my achilles a couple of days ago so I took it very easy today. Not an injury I was to add to the list for something this silly.

 

[LegioTitan]

Monday, JAN 14, 2013

Squats, Heavy

HBBS:
315x2, 335x2, 360x2, 325x3, 325x3

BB GM, DL Stance:
135# 3x8 --H

Leg Press:
+8 &1/4's 3x10--E

Back Raise:
x80

Cable Ham Curls:
50# 3x40 --H

---Squats felt strong. I wanted to do more but my last 360 was a little GMy and I'm trying to cut that shit out. Made up for it with pretty reps at 325, I think.
Still planning to make a committed run at LB after this cycle. I would like to HB 400 before that but, eh, we'll see.

---GMs were weird. Still not totally comfy with them.

 

[LitteringAnd]

Nice squatting cap'n.

 

[LegioTitan]

Nice squatting cap'n.

Thanks man. I appreciate it.

Honestly it feels ultra baby dick. I just want to hurry up and hit four again at this lower BW, switch to LB and move the hell on.

 

[LegioTitan]

Wednesday, JAN 16, 2013


Bench Press, Reps


Incline BP:
195x6, 175x6

Incline DB BP:
50/ea 3x15 --E

Close Grip Flat Bench:
165 3x10--H

Band Fly:
Minis, black 3x15 --E

Band Pressdown:
Orange x100 --Getting faster

OHP:
100x10, 110x10, 110x10 --H


--So, good news! My overall pressing strength is still shithouse!! I was wayyy under the recommended % and Rep scheme here.

--On the upside I feel like I did a way better job of setting up for all the pressing movements as far as general tightness goes.

 

[CRZA]

Hey! Thats a pretty good incline bench man

 

[LegioTitan]

Hey! Thats a pretty good incline bench man

Thanks man.
I need to keep perspective on my pressing movements. I mean for the past year I haven't really trained any type of pressing consistently. Of course it should be behind.

At least I'm finally motivated to build it up. I really want to pause 300 by the end of the year.

 

[Gfreak]

Hey man, I just put up a couple of hang power snatches in my log if you wouldn't mind giving em a quick look.

 

[LegioTitan]

Friday, JAN 18, 2013

Deadlift, Heavy

Deadlift, 4" Block
430# 3x2, 480x2, 525x1, 425x5

525x1, So Pitiful


SN Grip DL:
325# 3x6 --H

DB Rows, freestanding, alt
100# 3x10 --H

DB Shrugs:
110/ea 4x15 --E

Roll-Outs:
+10kg 4x10 --E


---Really weak today. I pulled the slack out of a second 525 attempt then thought better of it. Would have been a massive grinder. Also, didn't take my approach very seriously for the top sets. Gotta cut that shit out.

---SN Grip DL's infinitely harder from the floor. Real talk. Shit sucked.

 

[LitteringAnd]

Man I love the intensity your lifting sessions have. I've got to get me some of that. So hard to do in a crowded college gym enviroment. I gotta come to NC and lift with you some time.

 

[LegioTitan]

Man I love the intensity your lifting sessions have. I've got to get me some of that. So hard to do in a crowded college gym enviroment. I gotta come to NC and lift with you some time.

Well I try to have fun training and sometimes it's easy to just get worked up. It also helps a lot when I'm not feeling great coming into training that day. I need to post a video some time including my silly-long getting amped up approaches. I look like a jack ass when I'm doing it.

Welcome any time man.

 

[CRZA]

Strong pulling man

 

[LitteringAnd]

I might try to. I imagine I'd learn alot.

 

[LegioTitan]

Monday, JAN 21

Squats, Reps

HBBS, belt, wraps:
300# x7



Good Mornings, Seated:
135# +Purple bands, 5x10 --E

Split Squats:
+20kg 4x12/ea --E

HBBS, belt:
135# x50, various pauses


---Was in a shit mood. Just in a very negative place. Training felt like an obligation. Not enjoyable at all. Just did what I needed to and got out of there. I wanted 10 at 300 but had a back spasm all day that started on Sunday moving equipment for the gym. So, being the little bitch I am I only did seven.

--No BB day yesterday due to a migraine. Sucked.

 

[LegioTitan]

Strong pulling man

Thanks man. Trying to suck less.

 

[Obscure Terror]

I've just started carb back loading too, but like you it's only really convenient to eat twice a day(and cheaper). Is this going to change anything would you say?

I can start hitting a shake and some peanut butter in the morning when I get to work but I don't really want to be making all my meals ina dvance(only microwave at work).

 

[NurseKnuckles]

Carbo back loading??? Hows that going? Considered it...

 

[LegioTitan]

I've just started carb back loading too, but like you it's only really convenient to eat twice a day(and cheaper). Is this going to change anything would you say?

I can start hitting a shake and some peanut butter in the morning when I get to work but I don't really want to be making all my meals ina dvance(only microwave at work).

Honestly man I'm hesitant to give you an answer as I don't feel I can intelligently do so. I've still been quite lazy and have yet to read the entire book word for word. I've simply gone through every chapter and made notes from his summaries. Slack as hell, I know. I'm busy, and lazy. It's a dangerous combo.

I'd recommend just getting dude's e-book. I'm pretty sure it's a cheap buy and if nothing else just some more tools in the tool box. Never hurts.

Carbo back loading??? Hows that going? Considered it...

I'm enjoying it thusfar. I can't really speak to it's efficacy though as I have no real way of tracking it. My BW is staying constant, between 172-5, and I "look" slightly more defined so.. I dunno.

One of my clients is a fitness competitor and has volunteered to take some progress pics for me as she does it all the time but I'm not a big flex for the camera guy even if it has a purpose. soo...