Thunderhead's Training Log

[Chad R. Thundercock]

Bit late to the party but nice lifting in here.

We have similar lifts and pretty much the same goals so I'll be dropping by.

Hell no. It's never too late here in my log. It's a fucking 24 hour, nonstop fiesta of epic proportions. So, put on your sombrero and grab a Tecate y una chica, cuz it's time to get

 

[Chad R. Thundercock]

Annnnnnnd, I guess it's time for a photo update.

2.18.16
Thursday

Aesthetics Log (lulz)

Morning weight: 199 lbs.



I don't know what my bf% is right now. 10-11%? @Flash_Monsta , could you give me an estimate here?

 

[Flash_Monsta]

Annnnnnnd, I guess it's time for a photo update.

2.18.16
Thursday

Aesthetics Log (lulz)

Morning weight: 199 lbs.



I don't know what my bf% is right now. 10-11%? @Flash_Monsta , could you give me an estimate here?

Visible abs @ 200lbs, long flowing black hair, sick tattoo on the arm.. I would defo say 10%.
Could probably do with better lighting conditions and a tan, other than that, would bang.

 

[Chad R. Thundercock]

Visible abs @ 200lbs, long flowing black hair, sick tattoo on the arm.. I would defo say 10%.
Could probably do with better lighting conditions and a tan, other than that, would bang.

Damn. No TST? I'm very disappointed in myself. I must work harder.

 

[Chad R. Thundercock]

2.18.16
Thursday

Training Log

Off/Optional

I took today's opportunity as an off/optional day to work on my snatch form and balance. I stretched my shoulders in between sets to increase my mobility for the catch.

Overhead Squat

Broomstick x 2 x 8 - static hold at bottom for 15 sec
Bar x 2 x 8 - same
65 x 2 x 8
95 x 1 x 8
115 x 1 x 3 - left wrist gave out. Flexibility is shit there. Straps added from this point.
115 x 1 x 3

High pulls, followed by a power snatch, followed by overhead squats with pause at bottom.

115 x 1 x 2, 1 x 1, 1 x 4 - 10 sec pause on last rep

135 x 1 x 3, 1 x 1, 1 x 4 - ditto

BTN Push Press into Overhead squats

165 x 1 x 1, 1 x 2 - paused last rep
185 x 1 x 1, 1 x 1
205 x 1 x 1, 1 x 1
225 x 1 x 1, 1 x 0 - couldn't attempt a squat
205 x 1 x 1, 1 x 1
225 x 1 x 1, 1 x 1 - Fuck yeah, what a grinder!



Notes:

My feet are pointed more outward at the initial position now.

The bar is getting closer to my body on the pull.

Shoulder flexibility/mobility has been improving dramatically recently.

Sna-Sna-Sna-Sna-Snatch, Snatch is the word!
Sna-Sna-Sna-Sna-Snatch, Snatch is the word!

 

[Chad R. Thundercock]

2.18.16
Thursday

Diet Log

Fast: 17 hours
Feed: 7 hours

 

[Chad R. Thundercock]

Alright. Fuck it. I'm training at Atos in the evenings starting next week. It's Andre Galvao's gym - NO BRAINER! I've been waiting too long for this shit, and it's time for me to take the plunge already. I will have to plan the schedule out with great scrutiny with regards to the training intensity to avoid burning out/overtraining.

 

[JauntyAngle]

Wow, nice overhead squat. And also, nice noodz.

 

[Chad R. Thundercock]

Wow, nice overhead squat. And also, nice noodz.

Aw shucks... *blush*

2.19.2016
Friday

Training Log

Heavy Deads/Heavy Pulls/Light OHP

Shit day today. I didn't get much sleep and calories last night. Got into some impromptu shenanigans last night, but at least I got a number from this smoking hot chick at this Irish pub.

Deads

135, 225, 315, 405 x 1 x 3 - beltless

455 x 1 x 3
485 x 1 x 1 - AR down



475 x 1 x 1 - shit, shit, shit. I shouldn't have drank last night
455 x 1 x 2 - fuck it. Didn't rest properly
455 x 1 x 4

No more deads.

P Rows

245 x 4 x 4

OHP

135 x 3 x 8 - AR down from the get-go. Too tired

SS Good Mornings (off the pins)

65 x 1 x 5
115 x 1 x 8
155 x 1 x 8
185 x 1 x 6

Cable crunch

80 x 1 x 8, 10, 12

Notes:

I need to eat more. I'm losing weight too rapidly.
I need to get more sleep. Naps.

My hands are fucked up right now:



Snatches.

 

[Chad R. Thundercock]

2.19.16
Friday

Diet Log

Fast: 17
Feed: 7

 

[Chad R. Thundercock]

2.20.16
Saturday

Intensity: Light squat/Light pull

I'm not logging down my warmups anymore. Fuck that shit. It's getting too repetitive and monotonous, and logging this shit down fucks up my psyche while I'm getting prepared for my main sets. I'm skimming all the bullshit, and leaving only the meat.

If you've been following my program, you should have a good idea of how my warm up progressions go at this point.

Front squat

255 x 6 x 2 - 5 bounces at bottom and shoot up

OH Squat

135 x 1 x 2 - 10 sec pause, same for all sets
155 x 1 x 3
185 x 1 x 1
205 x 1 x 0
225 x 1 x 0 - couldn't push press it

Paused back squat

No warm up

345 x 3 x 2 - pause and bounce

DB shrugs
110 x 1 x 25
100 x 1 x 20

Pullups
8, 8

Neck harness

50 x 1 x 12
25 x 1 x 20

 

[Chad R. Thundercock]

2.20.16
Saturday

Training log

Intensity: Light squat/Light pull

I'm not logging down my warmups anymore. Fuck that shit. It's getting too repetitive and monotonous, and logging this shit down fucks up my psyche while I'm getting prepared for my main sets. I'm skimming all the bullshit, and leaving only the meat.

If you've been following my program, you should have a good idea of how my warm up progressions go at this point.

Front squat

255 x 6 x 2 - 5 bounces at bottom and shoot up

OH Squat

135 x 1 x 2 - 10 sec pause, same for all sets
155 x 1 x 3
185 x 1 x 1
205 x 1 x 0
225 x 1 x 0 - couldn't push press it

Paused back squat

No warm up

345 x 3 x 2 - pause and bounce

DB shrugs
110 x 1 x 25
100 x 1 x 20

Pullups
8, 8

Neck harness

50 x 1 x 12
25 x 1 x 20

 

[Chad R. Thundercock]

2.21.16
Sunday

Training Log

Intensity: Heavy Bench/Medium OHP

Bench

315 x 1 x 2
325 x 1 x 1 - belt
335 x 1 x 0
315 x 2 x 1

OHP

135 x 1 x 5
165 x 1 x 3
185 x 1 x 3
195 x 1 x 3
190 x 1 x 3
185 x 1 x 5

OH Squat

135 x 1 x 3
165 x 1 x 3
185 x 1 x 3

Back Squat

315 x 1 x 3 - paused 10 sec

Front squat

275 x 1 x 3

Notes:

I'm in Los Angeles right now. Visiting my mom, sister, and my dogs.

I trained at Barbell Brigade in DTLA this morning. Nice facility here.

Shit day today. Drank and fooled around with women last night. I'm taking Sundays off after this cycle ends.

I love my Bonita.

 

[fbmmofo]

Barbell brigade looks like a great place to train. Some mutants there to.

 

[Chad R. Thundercock]

Barbell brigade looks like a great place to train. Some mutants there to.

Well, if you're in the area, check it out. It's pretty cool. My sister trains there 5 days a week too.

 

[Chad R. Thundercock]

2.22.16
Monday

Heavy Deads/Light Squats

Deads

WU:

Triples with 135, 225, 315, 405 beltless

Main

455 x 1 x 3
475 x 1 x 1
485 x 1 x 1
495 x 1 x 0
455 x 1 x 0 - missed again

425 x 1 x 3

4 inch deficit deads

315 x 1 x 8
335 x 1 x 8

Band deads
275 + Green x 2 x 6 - beltless

Done.

Tore callus again

I have the flu again. This is getting worse and worse as the week progresses.

I'm taking tomorrow off. I need the rest.

 

[Chad R. Thundercock]

2.23.16
Tuesday

Down with the flu again. I didn't want to rest today, though. I was feeling lighthead after each sets, including the warmups. Sucks, but whatever.

Intensity: Heavy OHP/Medium Pull

OHP

185 x 1 x 3
205 x 1 x 1
225 x 1 x 0
185 x 1 x 4
185 x 1 x 0

BTN Push Press to OH Squats

I'm going to use a new notation for this combo lift.

Weight x # of sets x # reps of BTNPP x # reps of OHS

185 x 1 x 1 x 1
135 x 1 x 1 x 3p - 3p = paused
135 x 2 x 3 x 3p
155 x 1 x 3 x 3p
185 x 1 x 1 x 1p
245 x 1 x 1 x 0



DB Rows

110 x 1 x 6
90 x 1 x 6

DB Shrugs

110 x 1 x 20

Hammer curls

45 x 1 x 6
40 x 1 x 10
40 x 1 x AMRAP - 6 reps

Face pulls

50 x 2 x 20

 

[Chad R. Thundercock]

2.23.16
Tuesday

Diet Log

Okay, I've been faltering on the diet logging lately. It's too much fucking hassle logging every single thing I ate every single day. Bite me.

So, I'm dropping Intermittent Fasting and switching to a variation of the Keto Diet: The Apex Predator Diet by Jamie Lewis of Chaos and Pain.

Time to piss off some fucking vegans, because I'm going to jack up my red meat intake from now on.

Remember:

 

[Flash_Monsta]

Amazing. I have a tree hugging animal bumming vegetarian friend. So the next time he brings up the fact he's a veggie (which shouldn't be too long) I'm going to quote this.

 

[Chad R. Thundercock]

Amazing. I have a tree hugging animal bumming vegetarian friend. So the next time he brings up the fact he's a veggie (which shouldn't be too long) I'm going to quote this.

I was going to like your post, but I realized you have 666 likes right now.

And by Baphomet, it better stay that way for a while.