Dan's Strength Training Log ANGER IS A GIFT

  • Thread starter Thread starter LegioTitan
  • Start date Start date
Wednesday, Jan 23, 2013

Bench, Dynamic

Floor Press:
185#(65%) 6x2

2nd and last sets:


Incline DB Press:
55/eax15, 60x2x15

DB OHP:
45/ea 4x10 --H(lol)

Lat Pulldown, Medium Grip:
135x10, 135x10, 135x10, 120x15

Band Pressdown:
Orange x100

Standing Band Flyes:
Micros 3x20

Standing Strap Crunch:
70# 4x15 --H??


---While I'm not really happy with the speed on my dynamic pressing today I'm pretty pleased with the increased comfort setting up. Today I really tried pulling my shoulders down and back in an attempt to flare my lats harder. I felt much more stable. Felt strong, but slow.

---Came directly from my day-time job to P/T clients and then training, hence the silly outfit. Also, still felt draggy today but I really wanted to knock this out. Glad I did.

---I doubt anyone is following this all that closely but the reason I never note difficult or easy for band assistance work is because I always go as quickly as possible so it's never really "easy". I still can't do 100 P/Ds straight on the orange band. You know, cuz I'm a bitch.
 
LegioTitan said:
?? I thought it was a trivial note... what'd I miss??
Click to expand...

I was just trying to make a joke about people commenting on noone reading their logs or training notes. I did the same thing last week in mine even though I know that's not the case. So you didn't miss anything, just a bad joke. I do think it's cool though that you mark the assistance as H or E though.
 
LitteringAnd said:
I was just trying to make a joke about people commenting on noone reading their logs or training notes. I did the same thing last week in mine even though I know that's not the case. So you didn't miss anything, just a bad joke. I do think it's cool though that you mark the assistance as H or E though.
Click to expand...

No worries bro I get what you're saying. It does come off as an emo whiny bitch thing to say. I just hope someone can find something to positively apply to their training from my recording this stuff.


In other news, it's effin cold here.
 
LegioTitan said:
I just hope someone can find something to positively apply to their training from my recording this stuff.
Click to expand...

I found that if I do my floor pressing in fatigues I am infinitely stronger. After all, "Eagle" is my middle name. "Eagle" also happens to be my ring name. I get awesome applause when they announce Eagle Eddy Thunderhorse (even though Thunderhorse isn't my last name; I just thought it sounded more badass than my real last name).

America; I love it.
 
Friday, JAN 25

Deadlift, Reps

Deadlift:
430# x7(Rep PR)


4" Block DL, conventional
445 2x3 --E

HBBS, no belt or wraps:
205 4x8 --E

BB Hip Thrust:
265# 3x10 --E

Back Raise:
x90


---Pretty pleased with the rep PR. Felt strong. Just wanted six but felt good so I went back for a seventh. Pretty positive I could have gotten a strong eight but wanted to leave some in the tank.

--Did the hip thrusts as I didn't have access to a GHD. Forgot how much the ol' hip bones hate that shit. Felt the burn though, brah. I'd like to do these more often. Really felt the glutes fire.

--Wasn't sure where to take the block pulls honestly. I've thought about doing more glute-centric work so maybe on the next cycle I'll do some high rep sumo block pulls and thrusts and such. Will think on it.

--BW when training 173.
 
Nice job in the rep Pr. Always get so amped after watching your deadlift sessions. Now I want to deadlift. Oh wait tomorrow is deadlift day yay!! Ill be pulling with some reverse bands to give it a try.
 
How do you go about selecting which exercises to do each week? How do you choose how many reps and sets on the supplemental exercises?
 
TeddyRoosevelt said:
I found that if I do my floor pressing in fatigues I am infinitely stronger. After all, "Eagle" is my middle name. "Eagle" also happens to be my ring name. I get awesome applause when they announce Eagle Eddy Thunderhorse (even though Thunderhorse isn't my last name; I just thought it sounded more badass than my real last name).

America; I love it.
Click to expand...

This might be your favorite post of mine, ever.

Twisted Elbow said:
Nice job in the rep Pr. Always get so amped after watching your deadlift sessions. Now I want to deadlift. Oh wait tomorrow is deadlift day yay!! Ill be pulling with some reverse bands to give it a try.
Click to expand...

Thanks man. Pulling is just what I enjoy most. I lose my mind a little on a good DL day. So, the intensity is fun. I really think you have to attack certain parts of training. And I mean really get after it.

Reverse bands are fun. I find them to be a great confidence booster. Also, I feel like they are easier to recover from. I'd really like to get them in again in this new routine.

casperthegst said:
How do you go about selecting which exercises to do each week? How do you choose how many reps and sets on the supplemental exercises?
Click to expand...

Basically in his initial material on the program he lays out a pretty specific routine right down to not only the recommended assistance movements but also the volume and intensity. I decided to simply follow that as closely as possible and make changes where necessary due to equipment or time.

I set pretty easy baseline efforts in the first three weeks of the program feeling out the assistance movements. Right down to high rep leg pressing which was really weird to do. Since then I just autoregulate some kind of progression as I go.

It's been working well so far and I've found a bunch of supplemental movements I really like and feel like I'm getting something out of. Obviously this doesn't prove a damn thing.

At the end of this 10-week deal I'll sit down and really look at what movements I like, including the ME stuff of course. Then make a whole new plan and treat it the same way as I did the first 10 weeks.

Does that make sense??
 
Sunday, JAN 27, 2013

Yoga, 1.5 Hrs. Did handstands. That was entertaining.

BB-Day

BRO DOWN

OHP:
135# 4x6
120# 1x10

Chins:
+25# 4x6 --E
BW x10

Lat Pulldown, medium grip:
105# 4x12 --E

KB Alt Press:
20kg/ea 4x12 --E

EZ Bar Curl:
+50 4x8
Bar Rev xABunch

Push Ups, narrow:
5x20 --E

Calf Raise:
+140 5x15 --E

Band Pull Apart:
Minii Black x80


---Easy stuff today. OHP felt strong and smooth.
 
how do you like the cube so far?
have you seen the video about some bench changes that brandon lilly uploaded?
im thinking of following the program as well
 
kotriz said:
how do you like the cube so far?
have you seen the video about some bench changes that brandon lilly uploaded?
im thinking of following the program as well
Click to expand...

I'm very much enjoying it. With it being only four days a week I feel quite a bit fresher going into training and am able to really attack each session.
Also, the recommended high-rep assistance work has been fun. Following the program has helped me to record the progression of assistance movements and make sure they are going up as often as possible if I'm feeling good.

I honestly haven't watched the past few videos he's posted. I feel like I really need to pay attention so when I have a few minutes to really sit down and absorb, I will, for sure.

What programming are you currently using??
 
LegioTitan said:
I'm very much enjoying it. With it being only four days a week I feel quite a bit fresher going into training and am able to really attack each session.
Also, the recommended high-rep assistance work has been fun. Following the program has helped me to record the progression of assistance movements and make sure they are going up as often as possible if I'm feeling good.

I honestly haven't watched the past few videos he's posted. I feel like I really need to pay attention so when I have a few minutes to really sit down and absorb, I will, for sure.

What programming are you currently using??
Click to expand...

kotriz programming version 1 :icon_lol:

i created a spreadsheet with the percentages that are in the book and the weights seem pretty light to me :(
i found various cube logs and it seems to me that everyone is doing something different. its not very clear in the book as there is only 1 general template to follow.
some people on the facebook group max out on reps (50 reps on squats), other hit heavy singles all the time etc.
i think ill use 5/3/1 percentages and just add some rep and explosive days
 
Wednesday, JAN 30

Session One, Squats, Dynamic:

HBBS, wraps, belt:
260#(70%TM) 5x2

Reverse Band, mini, black
335x2

Last 260 and 335:



FS, belt:
215 3x7 --E

Leg Press:
+6 3x20 --E


Session Two, Bench, Heavy:

Floor Press:
245x1, 257.5x1, 265x1

57+65:



Flat Bench:
185 2x12 --E
195 1x8 --H

Lat P/D, medium:
120x15 --E
135x4x10 --E

Band Pressdown:
Purple: 6x20

DB Shrug:
100 4x15 --E

OHP:
95#(lol) 3x10 --H


---So due to work I had to miss Monday's squatting and didn't have time yesterday. Thanks to the weather though I was able to do two sessions today and get caught up.

---Squatting felt great. I got a little fast on the eccentrics but otherwise felt strong and fairly swift.

--I feel a bit lazy as I dropped off rev hypers and KB swings but I wanted to conserve something for the pressing session since it was "heavy".

--On that note floor pressing is finally feeling a bit more in a groove. Felt strong today. 65 was a little weak but hopefully it'll transfer to some kind of actual PR.

--Was completely smoked by the time I got to OHPs. 95# felt like 200. Comical.
 
Friday, FEB 1

Deadlifts, Dynamic
355# 5x2

Sets of 355 and one of SN shenanigans:


4" SN Grip Block DL
305# 4x8 --H
275 1x12--E

HBBS, no belt or wraps:
185 3x12 --H(sort of)

BB Shrug:
225# 5x12 --E

Back Raise:
BW x 100

Lat Pull Down, medium gr:
120# 5x12 --E
105 x20


---Felt good today on pulls. Felt a lot faster than they look. Did a better job of sitting back I think. A couple not so much but mostly solid. By far the heaviest I've been with dynamic work. I'm pretty pleased about it actually. Feels progressive.

---The SN grip sets are brutal. My mid back has never felt this rough.

---Squats were smooth and easy I was just suddenly tired.

-BW surprisingly at 172.5 when training.
 
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