Dan's Strength Training Log ANGER IS A GIFT

[LegioTitan]

Sunday, FEB 3

BB-Day

OHP:
150# 3x3
135 x5
115 x2x8

BB Row:
185# 5x8 --E

Log Flat Bench:
195# 3x10 --E
215 x8 --H

Low Cable Row, D-handle:
135 5x15 --E

S/M c/R:
+180 5x15 --E

BB Curlz:
Bar 5x15


---Little lazy today. Long night last night. Like a biiiitch. OHP felt pretty good. Log benching is silly and fun.

 

[Obscure Terror]

Just finishing book 4 of the Horus Heresy series. Working my way through and loving it so far. Rogal Dorn is the man even if his Legion has awful colour schemes.

 

[LegioTitan]

Monday, FEB 4, 2013

Quote of the day:
"Everyday I try to help someone with something or to learn something new. If you approach life this way you can't turn out too bad"

--Haven't a clue who to attribute it to. I saw it graffiti'd on a wall and liked it. I'd like to think this is how I generally operate but I know I'm often selfish and could help more people and expect nothing in return.


SQUATS, Heavy

HBBS, Belt, wraps:
315x1, 335x1, 355x1

Reverse Band, HBBS, belt, wraps:
Mini Black band, I forget the resistance in this set up.
375x1, 395x1

HBBS, wraps, belt:
335x3

BB Good Morning, conv stance:
145 4x6 --H

Leg press:
+10 3x10 --H

Split Squat:
24kg Kb 3x12 --E

Back Raise:
+ Micro band x50

Ball Ham Curls, double leg:
3x20 --E/domzy



---I'm not sure how to feel about today's work. Either I'm getting sick or my body is still saying thank you for the liver-blitzkrieg I had Friday night. In any event 335 and 355 felt heavy as shit.

--I did something a little different today. The programming called for three heavy singles at 90, 92, and 95%. I did around 92 and 97% and then overloaded with a light R/B set up for a couple for singles followed by a set of "heavy" free squats. I really enjoyed it. If I use a more planned approach I think this is something I'd like to do regularly.

--Over all this is the most drained I've been after a training session in a long time. BW is running low at 171 or so. The physicality of my job lately has been increased and I haven't really compensated in my diet.

 

[LegioTitan]

Just finishing book 4 of the Horus Heresy series. Working my way through and loving it so far. Rogal Dorn is the man even if his Legion has awful colour schemes.

Man I think they're up in the 20's now as far as books in that series. You'll be reading a long time. Don't let one so-so author throw you off. Every so often one of the books is.... less than great. The overall cohesiveness of the story arc across all these authors does impress me though.

Yeah in Mini-form it's hard to make the Fists look that good. The written descriptions allow for a lot of interpretation though so I like to picture it as more of a gold bronze and less of a "shoot me in the chest" Yellow.

 

[Obscure Terror]

So far I've been lucky, I don't really like Graham McNeill's style but he's competent. A buddy of mine has all the books so I'm devouring 2 a week, next up is Fulgrim.

Gold Bronze is a way better interpretation. Of all the legions I like the Salamanders the most, best colour scheme, battle doctrine and they've got jet black skin with glowing red eyes and use flamer units. That's way cooler than vampires or wolves IMO.

 

[LegioTitan]

Thursday, JAN 7, 2013

Bench, Reps

Incline Bench Press
205# x4
175 x9

175:


Incline DB bench press:
60#/ea 3x15 --H

Close Grip Flat Bench
175 2x12 --H

Band Fly
Minis 3x20

Band Pressdown
Orange x50

OHP:
120# 2x6 --H
100# 2x8 --H

Band Pressdown
Orange x50

Rev Curl
Bar x ABunch



---A little bummed I didn't get 6 at 205 but whatevs. It'll come. Came back with what I feel is a strong rep PR at 75. I have to remind myself I've spent the least time developing my upper body push so I need to be more patient. Starting to enjoy bench day more and more though.

---Any OHP at all after all this shenanigans is just brutal. Any weight is rough.

 

[LegioTitan]

So far I've been lucky, I don't really like Graham McNeill's style but he's competent. A buddy of mine has all the books so I'm devouring 2 a week, next up is Fulgrim.

Gold Bronze is a way better interpretation. Of all the legions I like the Salamanders the most, best colour scheme, battle doctrine and they've got jet black skin with glowing red eyes and use flamer units. That's way cooler than vampires or wolves IMO.

In my opinion none of the writers even remotely compare to Dan Abnett. If you need a break from the HH series read his Eisenhorn and Ravenor trilogies. Just great stuff. He works in small comedic scenes that kill me.

One of the best books of the HH series thusfar is Prospero Burns. It's written by Abnett and focuses on the Wolves punishment of Magnus the Red. He just goes SOOOO in depth developing the character and identity of the Wolves. A great read.

 

[LitteringAnd]

Looking like a boss in that youtube still shot.

 

[LegioTitan]

Friday, FEB 8

Deadlifts, Heavy

4" Block Deadlift:
365x2, 415x2, 455x1, 470x1, 490x1, 510x1

Last four:


SN Grip Deadlift, floor
305# 4x6 --H

DB Row
80 3x12 --E

DB Shrug
100 3x20 --E

Roll-Outs, knees
BW 5x10



--So even though all the pulls are slow and felt mega heavy I'm pretty happy about tonight. I came in feeling like shit. I have that mucusy crap clogging up my nose and chest. Made it hard to sleep last night. So, pretty happy I was able to pull what I did.

--This position just SUCKS to pull from. I'm so weak at it. Everything feels heavy there. It pretty much removes my low-ass start and that little leg drive I use to get going.
I'm very curious to see how this impacts my pull from the floor. This was the last heavy session before a max test I'm pretty sure. So, we'll see what happens.

--Oh, also; I'm okay about only hitting 510 because I had pretty much zero emotional excitation. I mean, I just wasn't feeling it. I normally get crazy ass amped for my top sets but right before I pulled the slack out on that one the thought of "this might not go up" actually passed through my mind. So, being the mental midget that I am I'm real pleased it went up anyways.
Apparently my body was all "fuck you bitch ass brain let's GOOOOOO". Or something like that.

---I need to start dumping weight on the roll outs again. Too easy.

---Also need to get more post-training nom noms in. I'm running very light at around 170. On the upside when I look in the mirror I go through the Buffalo Bill lipstick scene in my head lololol.

Edit: Almost forgot. Had to grab straps on the last pull as my grip was slipping on this smooth ass bar and I took part of a fingernail off on the rep prior.

 

[LegioTitan]

Looking like a boss in that youtube still shot.

It is a pretty well timed thumbnail selection I must admit. Too bad I'm tiny and there's like 175lbs on the bar behind me....

 

[LegioTitan]

Sunday, FEB 10, 2013

BB Day


OHP:
125# 4x8

Chins
+35 5x5 --E

DB Flat Bench:
75/ea 5x10 --E

Lat Pull Down:
120 4x15 --E

EZ Bar Curls
+50 6x8 --E

C/R S/M
+230 4x10 --E
+180 2x20 --E

Rev Flyes:
5kg/Ea 4x15

Laterals:
2.5kg Ea x100

Rev Curls:
Micro Band x100

---Last couple reps of pressing were a bit slow. Other than that no issue.

--No real elbow discomfort today.

 

[Obscure Terror]

Horus approves of your work.

 

[LegioTitan]

Monday, FEB 11

Squats, Reps

HBBS, belt, wraps:
325#(88% of TM/84% of current PR) x5


Seated GM:
175# 3x8 --E

Split SQ:
+24kg 5x10 --E

HBBS, belt:
135# x34+16(50 rep set)

^^^ Lololol

---So today sucked front to back, back to front. The last of this sickness is getting out and it's unpleasant. I actually started training earlier in the day and warm ups felts terrible so I pushed it back.

--Wanted six at 25 but oh wells. Given how shithouse I felt I should be content with that I reckon. Didn't want to puss out too much today as it's the last squat day before a HB max test. Obviously the grass is always greener but I'm looking forward to experimenting with LB next cycle.

--On the upside, with HB, I feel like I'm doing a muuuuch better job of controlling my descent/depth and not just bouncing to the bottom of my ROM, going forward, and wrecking my knee(s). Yayyy.

--Really thought I'd make it through the 50 rep set in one shot this time but got light headed, like a bitch, so I racked it, counted to 30, and finished.


--BW at 172 this AM.

 

[Fighting Sprite]

I have time for that. Unfortunately that shit is set to private. Now I have to find something else to do with my time.

 

[LegioTitan]

Ooops...

 

[eastNYgoon138]

Jeez, you weren't kidding about that 50 repper lol You shouldn't be the only guy on this forum suffering through those. I'll give it a shot next repetition day.

 

[LegioTitan]

Jeez, you weren't kidding about that 50 repper lol You shouldn't be the only guy on this forum suffering through those. I'll give it a shot next repetition day.

You're considerably better at rep work. You'll likely make it through on your first go round. Conversely I'll try out a 20-rep set at higher weight next time.

Obviously now that we're both on variations of the cube we have to compete at assistance exercises with each other. Lolol.

 

[LegioTitan]

Wednesday, FEB 13

Bench, Dynamic


Floor Press:
190#(72ish%) 5x2

1st, 3rd, 5th sets

Incline DB:
65/ea 3x12 --E

DB OHP
45/ea 4x8 --E

Lat Pulldown, medium:
150 4x8 --E

Band P/D
x100

Band Fly
3x20

Band Pull apart
Orange 3x20


---Felt slow pressing today. Couldn't seem to get in my groove setting up for whatever reason. I think I need to add some light flat bench work to this day on the next cycle.

--Last programmed day before max tests next week. Probably going to do some glute/ham work on Friday and that's about it. Not sure how to handle Sunday yet.

 

[K1 Hughes]

Wanted to stop by and say thanks for the advice on the slippery bench you gave me in the team log. The sand paper worked like a charm and I was able to hit 230x5x3 and I was probably good for more on that.

Lots of good work in here as well.

 

[LegioTitan]

Friday, FEB 15

Deadlift, Improvised

High Block Sumo Pulls
455# 3x6, 1x10

Set of 10:


BB Row, Deficit(25kg Plate, mat)
205# 4x8

Ball Ham Curls, single leg
5x10/ea

D-Handle Cable Row
165 3x12
135x20

DB Shrugs:
100/ea 3x15

Back Raise:
Micro Band x60

Roll Outs, knees:
+15kg 4x8


---So off-program today. By which I mean with the way I shifted DL day to Fridays I basically completed the 9 weeks Wednesday so I made this up.
I just wanted to get a lot of glute and ham accessory work in today. These sumo pulls really light up my glutes so I figured I'd just do a semi-high amount of volume on them.
After than I just had fun with supplemental movements.