07-15-2014, 12:29 AM | #41 |
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Re: NorthStrong's Training Log
Congrats on the PR's dude, good job
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07-15-2014, 10:18 PM | #42 |
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Re: NorthStrong's Training Log
Off Season Week 2 Bench
Bench x 10 @ 10, 7.5% bar x10 95x10 135x10 160x10 185x10 @ 10 PR 195x10 @ 10 PR 180x10 @ 10 Close Grip Bench x 10 @ 10, 7.5% 155x10 @ 10 140x10 @ 8 140x10 @ 10 Incline Bench x 10 @ 10, 7.5% bar x10 115x10 @ 7 125x10 @ 10 115x10 @ 10 Commentary Alright so today went really well. Happy with the benching training so far. Hitting some rep PRs this early in the cycle is a good indicator to me, whenever I stay away from the heavy weights for a while I get really excited to lift them once I get back to them, with a bunch of rep PRs underneath my belt. The setup of bench, close, inclines is awesome. Did all of this work in just 40 minutes today. Trying to widen my grip on bench as I said, I will keep it where it was today which was pinkies just next to the ring, like one finger inside of them. It felt good today and didn't bug my shoulders at all. Still trashed my triceps even with the wider grip. Then close grips gave me a tricep pump of the gods. Inclines were good too, went with PoR grip on these, and I think it helps to still get more work in with the pecs being the muscle that's getting the most love there rather than continuing to smash my triceps lol. I wanted to get some curls in but I just did them at home later because I had to go to the movies. Went to see "The Dawn of the Planet of the Apes" - I liked it a lot. Big ass rep PRs happening already, and I'm feeling strong and in shape. Building a big ol base. I'm hoping for the rep work to make me strong enough so that I can beat my previous 3-6 rep PRs by the time I get to those given rep ranges. ty
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07-16-2014, 10:54 PM | #43 |
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Re: NorthStrong's Training Log
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06-2-2017, 02:57 PM | #44 |
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Re: NorthStrong's Training Log
lol
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06-2-2017, 03:51 PM | #45 |
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Re: NorthStrong's Training Log
Figured I might as well post a bit of training in here. Here is what's been going on in a nutshell..
Recent history of training. Last meet was December 3rd, 2016. Totaled 1224 by the way of 457 + 314 + 452. Hurt my back pretty badly before this meet so my deadlift and squat were way down from what they should've been. Bench was good though. (Hit 452 for a double with one left in the tank in training before this meet on the squat). I was going to do a single ply meet in February 2017, but was unable to due to logistic reasons, although I hit a 575 squat and 395 bench in training, but didn't do almost any deadlifting due to the back injury (slight QL tear if I am guessing). January 2017 - was 240lb, and started to cut. February 2017 - Hurt the posterolateral aspect of my left knee (back and outside part), and I was unable to do any decent training for the next while on the squat, although I did still train. March 2017 - more of the same, althouh I hit 315x15 high bar squat which was ok. April 2017 - Graduated university, trianing a bit chaotic, but my BW was down to 219 ish by now, so about 20lb lost since January. Go to Cuba for a week at the end of the month. May 2017 - Back from Cuba on May 6th, started actually training again on May 8th. Did one 3 week cycle, and now I am on cycle 2, and here we are.. Hope I can have a few of you along for the ride. Current training program is hypertrophy oriented (with a clear powerlifting focus), and I'm trying to diet down to about 200lb. Weighing about 220-222 right now. So now we pick up on Cycle 2... I'll post Monday / Tuesday / Thursday's workouts, then post tonight's when it's done.
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06-2-2017, 03:53 PM | #46 |
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Re: NorthStrong's Training Log
Hypertrophy Block - Cycle 2 Week 1 - Volume SQ/BP
Beltless Front Squat 185x8x4 Wide Grip Bench 170x8x4 Assistance Chins - 30 Step Ups - 45x12x3 each leg, no rest Side Raise - 20x12x3 DB Curls - 25x12x3 Neck Work - 20x20x3 extension, 20 flexion, 20 each side w/10lb
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06-2-2017, 03:54 PM | #47 |
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Re: NorthStrong's Training Log
Hypertrophy Block - Cycle 2 Week 1 - Volume DL/OHP
DoH Beltless SLDL 210x8x4 Feet Up Fat Gripz Close Grip Bench Press 155x8x4 Assistance Deficit Rows - 135x12x3 Pause Shrug - 135x12x3 s/s Step Ups - 45x12x3 Incline Flyes - 20s x12x3 FatGripz Barbell Curl - 45x15x3 Neck Work - 20lb x20x3 extension, 20 reps sides/front with 10lb.
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06-2-2017, 03:55 PM | #48 |
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Re: NorthStrong's Training Log
Hypertrophy Block - Cycle 2 Week 1 - Intensity SQ/BP
High Bar Squat 265x6 265x10 Close Grip Bench 190x6 190x11 Assistance Chins - 30 Step Ups - 3x10x55lb Side Raise - 3x10x25s DB Curls - 2x10x25s Neck Extension - 2x12x30lb
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06-2-2017, 06:26 PM | #49 |
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Re: NorthStrong's Training Log
Hypertrophy Block - Cycle 2 Week 1 - Intensity DL/OHP
Deficit Deadlift 265x6 265x10 Press 100x6 100x10 Assistance Deficit Row - 3x10x155 Pause Shrug - 3x10x155 BSS - 3x10xbw Incline Flyes - 3x10x30s FatGrip Curl - 3x10x55 Commentary Alright day, really not a strong day though, but hit everything with no issue. Bit under-recovered right now. Deficit starting to hit me I think lol. Need to weigh myself, haven't in nearly a week.
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06-4-2017, 08:32 AM | #50 |
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Re: NorthStrong's Training Log
Did I read that correctly? 395 training bench?
What :o
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06-4-2017, 12:31 PM | #51 |
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Re: NorthStrong's Training Log
When training for the single ply meet, in a single ply bench shirt lol.
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06-5-2017, 07:50 AM | #52 |
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Re: NorthStrong's Training Log
Oh, somehow I missed that part.
lmao alright that makes more sense. nice numbers all around though.
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06-5-2017, 09:30 PM | #53 |
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Re: NorthStrong's Training Log
Hypertrophy Block - Cycle 2 Week 2 - Volume SQ/BP
Beltless Front Squat 200x8x5 Wide Grip Bench 185x8x5 Assistance Step Ups - 3x12x45 Inverted Row - 3x12xbw DB Curls 3x12x25s Commentary First real decent day in a few sessions, felt like I was actually lifting stuff that wasn't totally awful. Fixed my knee thing up a bit more I think. Bench felt crappy but I got all the reps pretty decently. Hoping for a strong week three next week. Gotta start focusing harder on diet or I will never get to where I want to be BW wise.
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06-5-2017, 10:05 PM | #54 |
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Re: NorthStrong's Training Log
I envy anybody that can front squat a good amount of weight. I don't know what it is, but I find this lift to be extremely uncomfortable and putting pressure on my deltoids. I'm assuming most of it is barbell placement or just bad form for not practicing the lift.
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06-6-2017, 06:23 PM | #55 |
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Re: NorthStrong's Training Log
Hypertrophy Block - Cycle 2 Week 2 - Volume DL/BP
DOH Beltless SLDL 225x8x5 FUFGCGBP 170x8x3 170x16 Assistance Deficit Row - 3x12x135 Incline Flyes - 3x12x20s Pushdowns - 3x12xband Commentary Good day overall. Yeah front squats are rough lol. I am not very good at them, but you need to get the barbell behind the delts and almost right in front of your throat, should be touching the throat imo.
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06-8-2017, 07:35 PM | #56 |
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Re: NorthStrong's Training Log
Hypertrophy Block - Cycle 2 Week 2 - Heavy SQ/BP
High Bar Squat 280x6x2 280x10 Close Grip Bench 205x6x2 205x10 Assistance Step Ups - 3x10x55 Chins - 15 Inverted Row - 2x12 DB Curls - 3x10x25s Commentary Low energy day from being up early with the pup. Other knee starting to hurt a bit now lol. Decent enough though I guess, next week going to be very hard, probably in excess of MRV. We'll see.
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06-10-2017, 05:10 PM | #57 |
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Re: NorthStrong's Training Log
Hypertrophy Block - Cycle 2 Week 2 - Heavy DL/OHP
Deficit Deadlift 280x6x2 280x10 Press 110x6x2 110x10 Assistance Deficit Rows - 3x10x155 Incline Flyes - 3x10x25s Tricep Tendon Work - 3x100 various Commentary Decent day, deadlifts felt pretty solid, working on a little bit new setup with them. Excited to actually not be hating my life every time I pull. Not sure if I mentioned this previously or not, but I have a meet in mind now. King's County Open, same meet I did last year, in December. That's the next planned meet, so hopefully this will help kick my training up a notch. Got video of all this week's training, going to download some kind of editing software and put it together.
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06-12-2017, 07:27 PM | #58 |
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Re: NorthStrong's Training Log
Hypertrophy Block - Cycle 2 Week 3 - Volume SQ/BP
Front Squat Beltless 215x8x6 Wide Grip Bench 195x8x6 Assistance Step Ups - 1x12 x45lb Inverted Row - 1x12 DB Curls - 1x12x25s Commentary Very hard workout today, definitely tested some mental limits. This is supposed to be my "MRV" week, and it definitely feels like it is. Wide grips were also very hard, but it's just easier to bench than it is to squat. Getting ready for some retarded soreness in quad and upper back tomorrow. Probably pecs too. SLDL and FUFGCGBP.
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06-13-2017, 06:50 PM | #59 |
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Re: NorthStrong's Training Log
Hypertrophy Block - Cycle 2 Week 3 - Volume DL/BP
SLDL 245x8x6 FUFGCGBP 180x8x6 Assistance Deficit Row - 3x12x135 Incline Flye - 3x12x20s Tricep Rehab - 3x100 Commentary Solid day.
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06-13-2017, 06:51 PM | #60 |
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Re: NorthStrong's Training Log
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