NorthStrong's Training Log

[SCWolf]

Congrats on the PR's dude, good job

[NorthStrong]

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.

Originally Posted by SCWolf

Congrats on the PR's dude, good job

ty

[SCWolf]

Originally Posted by NorthStrong

195x10 @ 10 PR

Getting stronk

[NorthStrong]

lol

[NorthStrong]

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.

[NorthStrong]

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

[NorthStrong]

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.

[NorthStrong]

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

[NorthStrong]

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.

[Reach]

Did I read that correctly? 395 training bench?

What :o

[NorthStrong]

Originally Posted by Reach

Did I read that correctly? 395 training bench?

What :o

When training for the single ply meet, in a single ply bench shirt lol.

[Reach]

Oh, somehow I missed that part.

lmao alright that makes more sense.

nice numbers all around though.

[NorthStrong]

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.

[Mahou]

Originally Posted by NorthStrong

Beltless Front Squat

200x8x5

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.

[NorthStrong]

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.

Originally Posted by Mahou

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.

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.

[NorthStrong]

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.

[NorthStrong]

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.

[NorthStrong]

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.

[NorthStrong]

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.

[Mahou]

Originally Posted by NorthStrong

Hypertrophy Block - Cycle 2 Week 3 - Volume DL/BP

SLDL

245x8x6

FUFGCGBP

180x8x6

.

What is this?