Training Log

I'm still at it . good to see you back.

I been hitting the weights hard . Mostly doing a lot of compound movements. Power clean, hang clean and press, thrusters, front squats, plyometrics, insane shit

I just got some of those fat grips after reading about em here.

I use eagle catchers and use bands to reverse the movement. Been doing that for about 6 or more months now and my fore arms and grip are insane. the fat grips look like a good alternate.

I'm gonna take it lighter for about 3-4 weeks to grow and recoup, then either go 5x5 heavy for a spell, or just go back on lean hybrid muscle's training logs. I made a lot of good gains going heavy on those for 4 months of their routines. A big mix up from what I've been doing.

At first I hated the timers and shit and paying close attention to rest intervals and all the plyometrics, but now I like it after seeing the gains and reaping the rewards, plus I am getting used to it and prefer it.

All last week I was doing workouts that were full body and mostly compound with little to no rest between sets and 40~60 s of jump rope between every set. The end result is about 20 sets in under an hour with 15/20 minutes of plyometrics in the workout all in one. Saves time and is challenging , and the plyometrics and intensity raises metabolism as well as growth and other hormone production that help a lot with hypertrophy.

I'm doing some prehab work today. calves, forearms, neck , structural integrity and stretches.

Full body workouts, with lots of lifts standing on your feet are my favorite by far. I love all manner of cleans, presses, snatches and pulls. From the floor, from the hang, from blocks. It is great to be able to do all these lifts again. It's cool to see you are doing them as well.

Do you have any particular version of the 5x5 program in mind? I used the classic Bill Starr, H/L/M, Bench/Power Clean/Squat routine for many 6 weeks cycles in the past. Sometimes I would substitute Military Press/Power Clean/Front Squat, or add partial deadlifts from blocks and dumbbell presses and stuff. Classic, awesome, versatile program.

I also hear a lot about "The Texas Method" and "Greyskull LP" setups, but I've never really messed with them before.

I plan on working more jump rope, kettlebell swings, and jumps into the routine, I just don't want to bite off too much at once and crush myself. I need to get on some neck work. In high school, as I wrestler, I used to bridge on top of my head every day. Now my chicken-neck would probably snap off! Are you using the headstrap, 4-way neck machine, or some other cool shit I don't know about yet?

5-31-15

Warm Up Circuit
HyperExtension
1 Arm Pulldowns
1/2 Kneeling 1 Arm, Bottom Up Kettlebell Press
Sidebends
Standing Calf Raise, Weight in 1 Hand
3 runs through, 12 reps each

Clean and Press with Fat Gripz
145x2,3,2,3
125x4,4,4

paired with

T-Bar Rows
170x6,6,6 2 count pause at top and bottom
135x8,8,8 2 count pause

Stiff Leg Deadlift
315x3,3,2,2
265x4,4,4,3

paired with

Iso Dip Machine
90x10,10,10

some front and side delt raises between light deadlift sets.

Pump Up Circuit
Rear Delt Raises on Pec Deck
Reverse Hyperextension
Standing Claf Raises Holding Dumbbells
4 runs through, 12 reps each

Really felt like I was working out today. I dropped the last rep of the last set of stiff-leg deadlifts! It just ripped right out of my hands at the bottom! I'm a Certified Captain of Crush! That's not supposed to happen to me.

6-2-15

Warm Ups
Leg Abducturs with Band
1 Leg Curl
1/2 Kneeling Pallof Press
Band Pull Apart
Band Shoulder Dislocate
4 sets, 12 reps each

Power Snatch From Hang
150x1,2,3,1,2,3
135x3,3,3,3,2

Close Grip Bench Press
225x1,2,3,1,2,3,2,2
205x4,4,4,2,2

1. Hanging Leg Raise
9,8,8,8
2. Inverse Curl
-135x8,6,6,5
3. Leg Extensions
4 sets, a bunch of reps
circuit style

some reverse hypers

6-4-15

Warm Up Circuit
HyperExtensions
Upper Back GM's
Clam Shell with Band
Landmine Abs, side to side
Peterson Step Ups
3 runs through, 10-12 reps each

Giant Cambered Bar Box Squat
135x10,10
155x10
175x10
185x10

Seated Dumbbell Press
70x3,4,5,4,8
60x6,6

paired with

Wide Grip Chins
x4,4
+small chain x4,4
+medium chain x4,4
+big chain x4

Swoleness
Step Up
Standing Calf Raise
Dumbbell Romanian Deadlift
3 circuits, 12 reps each

Pulldown Abs
Reverse Hyper Extensions
3 supersets, 12 reps

I just got done reading Hulse’s Advanced 5x5 and it is basically like Starr’s 5x5. There are some tweaks and specialized programs for beginning, med, and advanced and in season and out of season athlete ones as well.

All are pretty centered around the same 5x5 philosophy using the 1x5 and 2x5 when ramping, and 5 rep max , then going in percentages, and stalling. It still consists mostly of the same compound exercises, squats, dead lifts, overheads , bench press, and rowing and weighted dips and pull ups.

Doing usually 3 days/ week and sometimes 4, then 2 days/week when de loading on the 5th week.

I am still making good gains on lean hybrid’s phases 1, 2 , and maintenance so I’m gonna hit that 5x5 when I start to stall on that 1. Plus I like the diversity of the program with all the plyometrics/HIIT , the circuits, 3x3, 5x5, 6x3, and 8-12 , it’s super well rounded .

I am getting in really good shape. I was picking up big ass rocks and seeing how far I could throw them lol.

I used to do a lot of neck bridges when actively doing ground fighting in jujitsu and krav maga. But these days I mainly work out the anterior neck muscles to facilitate good cervical curve and for posture /form reasons. I pay a lot of attention to form and posture and structural integrity ftw.

I do a lot of those band pull a parts and a grip of other pre hab stuff too . its super important to work out stabilizers and have good form especially when doing heavy weight.

I am reading a good book now , “Becoming a Supple Leopard” Dr Kelly Starrett . Super good book on forum and has some really good ques for setting up and getting “ torque” for heavy lifts , talks about “screwing your feet into the ground” and applying external rotational force to to hips to keep knees out when squatting. Really good stuff in there. Very easy to read and apply. There is a cool 50 page preview on suppleleopard.com

Anyways, have a good 1 , I’m about to drink some coffee and do a workout now.

Kelly Starrett is awesome. I haven't read his book, but I've checked out many of his Mobility WOD: Youtube Videos. He does a great job of explaining what correct positioning/posture/movement should look like. And I'm always looking to pick up new stretches, pre-hab or activation stuff. Plus good cues like "spreading the floor" or "screwing your feet into the ground." I second your recommendation to anyone who may see this. Even if you don't follow his stuff like the Gospel, he presents LOTS of great info.

Man, I know what you mean about getting in good shape, feeling good, moving well, and feeling super strong. Jumping/Lifting/Throwing! Like it's all in the hips or something.

6-6-15

Some stretching
Scarecrows for upperback
Hip abduction with band
Some Curls
Tricep Pushdowns

Jumps
4 jumps to the base step
6 jumps to the base + one riser

Not much of a workout. Just trying to add a little bit of work, and be ready for the next weeks real sessions.

6-7-15

Took extra day off

6-8-15

Warm Up Circuit
hyperextension
1 arm pulldown
1/2 kneeling 1 arm press
sidebend
standing calf raise with 1 kettlebell
4 goes, 10-12 reps each

Clean and Press with Fat Gripz
145x3,4,5
125x5,5,5 I had to pull the Fat Gripz off the bar for the last set. My thumbs and wrists are feeling it.

paired with

T-Bar Rows
170x7,7,7 with 2 count pause at top and bottom
134x8,8,8 no pause

Stiff Leg Deadlift
315x2,4,5,3
I had to break down and pull out the straps today. I felt strong, maybe I should have been using the straps all along.
Then I just forgot to do the back-off sets! I must be ready to move on from the stiff deads!

Pump Circuit Finishing
rear delts on machine
pull down abs
standing calf raise
reverse hyper extensions
4 goes, 10-12 reps each

6-10-15

Warm Up
Band Bad Girls
1 Leg Curl
1/2 Kneeling Pallof Press
1 Arm Row
Band Dislocate
4 sets of 10-12 each

Power Snatch from Hang
150x2,3,4,3,5
135x5,5,5

Close Grip Bench
225x2,3,4,3,4
195x5,6,7

1. Hanging Leg Raise
4x10
2. Inverse Curl
-135x8,8,8,8
3. Leg Extension
4 sets till almost failure
three 3 were circuit style

6-12-15

Some warm up stuff. I was feeling run down, so I didn't do much.

Giant Cambered Bar Box Squat
up to 225x5

These were pretty ugly. I caught myself "plopping" down on the ox, just kind of free falling the last inch on the way down. This is pretty much the worst thing you can do. I cut this session pretty short.


It's been about 4 weeks on this schedule. Full body, 3 days per week. Hitting press/pull/legs with 1 or 2 exercises each session.

For the next 4 weeks I'm going to go upper/lower, upper/lower. So two workouts for upper body and two for lower body each week. The total amount of work should be about the same, but the sessions will be more targeted with more recovery time between training days.

6-15-15

Some warm up/activation stuff

A few sets of abs and lower back

Partial Deadlift from Rack, against doubled light bands
up to 285x3

Step Ups with Dumbbells
20x5, each leg, 2 sets

1. Leg Extension
2. Leg Curl
3. Cable Pull Thru
circuit style, 2 sets each, 12 reps

1.Band Leg Abduction
2. Seated Calf Raise
2x12 each

I pushed the deadlifts, but everything else was pretty easy, just to see how these exercises came together. It seemed like a really good session. Sometimes I write a workout up on paper and it looks good, but in reality it sucks. This felt like it could be productive, and nothing hurt.

6-16-15

Some warm up junk

Incline Bench Press w/ 2 Count Pause on Chest
several sets working up to
210x3

paired with sets of inverted rows or "fatman chinups."

Some barbell shrugs.

Some easy curls
Some tricep stuff

-In early March I worked up to 185x3 on the incline bench with a pause. About a month ago 200x3. Today I got 210x3. That's pretty cool. In mid April/May I only did incline with dumbbells. For the last month I've only done overhead and close grip bench pressing, no incline. Progress and carry-over! Hopefully my regular bench press, which haven't messed with in months, is still going up.

6-18-15

Some warm up junk

Giant Cambered Bar Box Squat
185x5, 5 sets

Leg Press
3x12

Leg Extension/Leg Curl/Pull Through
3x12

Calves

some jump rope

6-19-15

warm ups

Close Grip Bench Press
165x5, 5 sets

Bamboo Bar Bench Press
3x12

Incline Dumbbell Bench
3x8

1 Arm Tricep Cable Pushdown
3x15

Standing Chest Supported Row
3x12

I made it through the week OK. I'm feeling my quads!

6-22-15 Heavy Lower

easy jump rope
warm up junk

Deadlift, off Bumper Plates, Against Light Bands
285x2,2,2

Upright Rows
4x12

Terminal Knee Extensions/1 Leg Curls/Cable Pull Thru's
3x12 each

Standing Calf Raises

Kettlebell Swing "Intervals"

-I wanted to do some Leg Presses, to really focus on building some quads. But the front of my right hip is really tight, so I decided not to push it. I'll Leg Press Thursday regardless, maybe it was silly to try do it twice a week anyway.
-All the power racks were taken, so I deadlifted from the floor, with bumper plates under the plates on the bar. I guess this cut 3 inches off the bottom of the lift. It felt good, I felt square, not like I was pulling over just my right leg or anything. That's cool.
-It didn't take much to get my heart pumping on the kettlebell swings. I plan to do these to finish off lower body days.

6-23-15 Heavy Upper

Warm Up Junk

Incline Bench Press with pause on Chest
210x2,2,2

paired with sets of inverted rows

Standing Dumbbell Press
3x10

Tricep Pushdown/FacePull/Side Delt Raise
3x12

Dumbbell Curls
Bumper Plate Flip and catch for pinch grip
Wrist Roller

Jump Rope

6-25-15 Light Lower

Get Loose

Box squat with Giant Cambered Bar
185x5, 5 sets

Upright Rows
3x10

Leg Press
3x12

Terminal Knee Extension/1 leg Curl/Pull Thru
3x12

Calves

Kettle Bell Swings

6-26-15 Light Upper

Warm Ups

Close Grip Bench Press
175x5, 5 sets

Bamboo Bar Bench Press
3x12

Incline Dumbbell Press
3x12

1 Arm Tricep Pushdown
3x15

Standing Chest Supported Rows
3x12

Also did some work on the Plate Loaded Gripper machine, and wrist curls behind the back with Fat Gripz.

6-29-15

Warm Ups

Rack Pull, Light Bands
285x3,3,3

Leg Press
3x15

Upright Row
4x12

T.K.E./1 Leg Curl/Pull Thru
3x12

Kettlebell Swings.

6-30-15
Heavy Upper
Incline Bench with Pause
210x3, 3 sets

Repeated the rest of "heavy upper" day.

7-2

Light Lower Day

7-3

Light Upper Day

7-6-15
Deload week. No deadlifts, but I did the assistance work for "heavy lower" day. Also kettlebell swings.

7-7-15

Deload week. No barbell incline, did assistance work for "heavy upper" day. Also jump rope.

7-9

Deload week. Light Lower body. Cambered box squats, 135x6, 3 sets. Some leg raises off a bench. Kettlebell swings.

7-10-15

I did some band pull-aparts and and tricep pushdowns at the house. I also stretched out a little.

This training block went pretty well. It reminded me a lot of the Westside, or "conjugate" style of training.

Day 1 Heavy Lower
Rack Pull (Max effort)
Leg Press/Upright Row
TKE/Leg Curl/Pull Thru circuit

Day 2 Heavy Upper
Incline Bench Press (Max Effort)
Standing Dumbell Clean and Press/Fat Man Chinup
Tricep Pushdown/Rear Delt/Side Delt circuit

Day 3 Light Lower
Box Squat (Light, almost like "practice" or "dynamic effort"
Leg Press
TKE/Leg Curl/Pull Thru circuit

Day 4
Close Grip Bench
Bamboo Bar Bench Press
Incline Dumbbell Press
1 arm Tricep Cable Pushdown
Standing Chest Supported Row Machine

For "Max Effort" work I ramped up to a heavy 3 reps during week 1. This was around 90%. Week 2, 90% x2 for 3 sets. Week 3, 90%x3 for 3 sets. This was a pretty big jump in work from week 1 to week 3.

For "Dynamic Effort" I used what I estimated to be around 70% of my box squat and close grip bench press. I did 5 sets of 5, focusing on good technique, pauses at the "bottom" and doing "quality" reps. I didn't add weight to these exercises, I just tried to shorten the rest periods week to week.

The "repetition" work was 3x12-15 on a few assistance exercises. For the most part I tried not to add any weight and just added very few reps to the assistance work week to week.

I pushed conditioning hard. On lower body days my girlfriend and I warmed up with some jump rope, short time, fast pace. Then we did kettlebell swings to finish. We did longer duration jump rope to finish off upper body days.

After 3 weeks of this, I was pretty tired and starting to feel sore and achy. I had to take a light week. I think if I slow down the progression on heavy days, and tone down the conditioning a little bit I can last a little longer. My plan for the next 4 weeks is to front squat and row on heavy leg day. Then practice the deadlift with lighter weights on light lower day. I'll also lower the height of the box for box squatting. Upper body lifting went well this past few weeks. I'm just going to switch decline bench in and incline bench out for heavy day. Light bench day will stay the same, I'll just add a little weight to the close grip.

7-13-15 Heavy Lower

Front Squat
worked up to 235x3

Barbell Bent Rows
worked up to 225x6

Leg Press
3x10

TKE/Leg Curl/Pull Thru
3x12 each

7-14-15 Heavy Upper

Decline Bench Press
worked up to 260x3

Seated Overhead Press lockout with Swiss Bar
up to 175x3

Chin ups between sets

Face Pull/Side Delt Raise/Rear Delt Raise
3x12 each

7-16-15 Light Lower

Giant Cambered Bar Box Sqaut (Above Parallel)
I lower the height of the box I've been squatting to. During my first work set I got a hellacious cramp in my left hamstring/adductor/groin area.

At first I thought I pulled my hamstring. It was really tight and really painful, so I stopped squatting, did some pulldown abs and went home.

7-17-15 Light Upper

Close Grip Bench Press
185x5, 5 sets

Bamboo Bar Bench Press
35 pound kettlebells on bar x10, 3 sets

Incline Dumbbell Bench Press, pauses at top and bottom
55x8
65x8
70x8

1 Arm Tricep Cable Pressdown
3x15

Standing Chest Supported Row
3x12

Barbell Curl with Fat Gripz
65x10
85x10
105x10

Front squats on Monday, lower box squats on Thursday was just too much for me. My poor legs and crotch couldn't take it. I used to get the same pull kinda issue, only on my right side. The last 2 months I've had zero problems deadlifting once a week and squatting once a week. The first time I tried to change it, I developed an issue. I guess I should just learn from my mistakes and do Deadlift/Overhead/Squat/Bench Press, like everyone else does. It worked fine. I just hate "dividing" my body up like that. In real life you never use one "quadrant" of your body at a time.

On the other hand, I'm really loving this Eric Spoto bench press routine. Normally, I don't even like to bench press. Now it has it's own day!

In a month or 2 I'll do a short cycle of full body or Push/Pull/Legs type routine with more "overlap" between sessions.

Missed a few sessions.

8-1-15 thru 8-8-15
I took a light week. No barbells, ab stuff, stretching, light weights. Some jump rope. 3 easy workouts.

8-10-15 Overhead Press/Shoulder Day

Clean and Press
Chin Ups
Dumbbell Shruggs
T's /Y's / L's (upper back/rotator cuff moves) on Blast Straps
Dumbbell Curls
V-Grip Tricep Pushdowns

8-11-15 Squat/Leg Day

Box Squat with Safety Squat Bar
Hack Squat
Inverse Curl
Reverse Hyper

8-13-15 Bench Press/Chest Day

Bench Press
Bamboo Bar Bench Press
Dips
1 Arm Cable Tri-Pushdowns
Standing, Chest supported Rows
Thick Bar Curls

8-14-15

Deadlift
Rows
Inverse Curls
Reverse Hypers
Upright Rows

4 way split. Based on Eric Spoto's bench press routine. The bench routine has been working great for me. The weights on the bench press are lighter than I would normally use myself. And the assistance exercises, like the bamboo bar bench press and 1 arm tricep cable pushdowns are not lifts I would normally use. But they have been working great! It's like I'm targeting the muscles I want to hit, and taking it easy on my joints. So I'm getting better results and less damage.

Instead of doing stiff leg deadlifts for hamstrings, and bent over rows for lats, I'll use the inverse curl and chest supported row. The plan is to work the muscles without crushing my back.

I stuck to the plan for a month, and it worked great. No injuries or groin pulls or aching back or anything. I took a light, kinda easy "deload" week, the started the same routine over Monday. It was the day after the first NFL Sunday. I had a slight hang over.