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Old 01-10-2014, 01:49 AM   #1
Braveone
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Default Braveone's Training Log

The Bearded Beast told me to feel free to start a Training Log so I think I will

The Basic info to start:

42, 510, 210 lbs, BF 20(ish)% est

Current 1RM (with clean form and no spotters)
Dead: 410
Bench: 260
OH Press: 165
Squat: 310

The make things simple I and going to cut and paste from Fitocracy...please ignore the #'s on the right, they be Fitocracy "points" (silliness). Yes I know Fitocracy is a little silly but I love it as a tracking method and training journal

Standing Barbell Shoulder Press (OHP)
45 lb x 10 reps 58
47.5 lb x 5 reps 50
50 lb x 5 reps 51
55 lb x 5 reps 53
60 lb x 5 reps 54
75 lb x 5 reps 60
85 lb x 5 reps 64
95 lb x 5 reps 69
110 lb x 5 reps 76
125 lb x 8 reps 96
135 lb x 1 reps 49
150 lb x 1 reps 55
160 lb x 1 reps 58
95 lb x 10 reps 81
95 lb x 10 reps 81
95 lb x 10 reps 81
95 lb x 10 reps 81
95 lb x 10 reps 81

Pendlay Row
135 lb x 10 reps 58
135 lb x 10 reps 58
135 lb x 10 reps 58
135 lb x 10 reps 58
135 lb x 10 reps 58


Classic 5/3/1 with Joker Sets and the Boring But Big assistance template. I sometimes do 4 or 5 chins between the main working sets but decided not to tonight. The Rows where done in a Super Set with the last 5 sets of Presses. The rows where a little too light...I will up the weight to 140 moving forward.

Average session...not great, not bad. Everything felt Ok...no PR's set. I have struggled this movement and am happy enough that I can get 160 up clean and with good form. Looking forward to further progress.

Last edited by Braveone; 01-10-2014 at 06:35 AM.
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Old 01-10-2014, 07:50 AM   #2
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Crazy volume. Getting it done.
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Old 01-10-2014, 05:29 PM   #3
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Yeah that's a whole lotta reps there. Nice work.
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Old 01-10-2014, 10:00 PM   #4
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Thanks guys...takes this old body lots of reps to get going so lots of light sets to start.
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Old 01-10-2014, 10:12 PM   #5
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Tonight's session.

Again, ignore the numbers to the right.

Barbell Deadlift

135 lb x 5 reps 66
135 lb x 6 reps 70
135 lb x 7 reps 73
135 lb x 8 reps 75
145 lb x 5 reps 70
185 lb x 5 reps 92
220 lb x 5 reps 117
235 lb x 5 reps 129
275 lb x 5 reps 169
310 lb x 8 reps 243
340 lb x 1 reps 144
370 lb x 1 reps 176
395 lb x 1 reps 208
355 lb x 1 reps 159
355 lb x 1 reps 159
355 lb x 1 reps 159
355 lb x 1 reps 159
355 lb x 1 reps 159

Chin-Up

1 reps 15
2 reps 25
3 reps 34
4 reps 43
5 reps 51
2 reps | weighted | 22 lb 35
2 reps | weighted | 22 lb 35
2 reps | weighted | 22 lb 35
1 reps | weighted | 40 lb 26
1 reps | weighted | 40 lb 26
1 reps | weighted | 40 lb 26
1 reps | weighted | 40 lb 26
1 reps | weighted | 40 lb 26
L-Sit Chin-Up
2 reps 14
2 reps 14
2 reps 14
2 reps 14
2 reps 14

The Chin-UP variations where done between the the Deads...hence 18 sets of each.

Classic 5/3/1 with Joker Sets and 5x1 finisher sets with near TM. Lots of volume again, the early sets really are just to get me warm and into the grove.

This was the 375 lift...went good so I decided to go to 395 (410 is PR). 395 went up but felt plenty heavy so I decided not to go for a PR.
http://youtu.be/a0KQMlc23Ws

A Chin with 40lbs of chain
http://youtu.be/4ccbYwOnuQw

Yes I am wearing gloves...get over it! Worse, yes I was listening to my girlfriend's 80's mix! (I hate Heavy Metal...sorry)

Not sure how to post my YouTube vids so I posted links...if someone can let me know how that would be cool

Last edited by Braveone; 01-11-2014 at 12:36 AM.
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Old 01-11-2014, 01:44 AM   #6
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I just realized something! My total poundage in the "Big Three" is 960(on a good day )...so 40 more miserable pounds and I am in the "1000 club" ..not that it's a really big deal I realize but it ain't nothing either. So here's to "me" joining the 1000 pound club by my birthday this year (July 12)
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Old 01-11-2014, 01:53 AM   #7
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1000lb club is a Big Deal.. Keep the work up and get that 4 digit total...
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Old 01-12-2014, 04:21 PM   #8
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Worked all Day Saturday and then went out for some kick ass sushi and a few drinks with my girl...so no training yesterday. Going to put in a fun session tonight focusing on conditioning and weak areas...and perhaps some bodybuilding type stuff for $hits and giggles. Monday is 5/3/1 bench day

Last edited by Braveone; 01-12-2014 at 04:29 PM.
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Old 01-12-2014, 04:22 PM   #9
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Quote:
Originally Posted by Ramrod View Post
1000lb club is a Big Deal.. Keep the work up and get that 4 digit total...
Thanks Ramrod! Will do...4 digits by July 12th come Hell or high water!!
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Old 01-13-2014, 12:43 AM   #10
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Sunday Jan 12

Double Kettlebell Swing
44 lb x 25 reps 63
53 lb x 20 reps 65
71 lb x 15 reps (PR) 76
One-Arm Kettlebell Swing
36 lb x 30 reps 61
44 lb x 20 reps 58
53 lb x 10 reps 54
Close-Grip Barbell Bench Press
95 lb x 20 reps 66
115 lb x 15 reps 72
135 lb x 10 reps 77
Dumbbell Bicep Curl
25 lb x 10 reps 27
25 lb x 10 reps 27
25 lb x 10 reps (PR) 27
Lying Barbell Triceps Extension ("Skullcrusher")
60 lb x 8 reps 17
60 lb x 8 reps 17
60 lb x 8 reps 17
Barbell Curl
45 lb x 15 reps 16
50 lb x 12 reps 16
55 lb x 10 reps 17
Push-Up
12 reps 18
12 reps 18
12 reps 18
Weighted Sit-Up
25 lb x 12 reps 15
25 lb x 12 reps 15
25 lb x 12 reps 15

This was not a formal 5/3/1 day...obviously. What I often do on a "off" day is a high(ish) rep kettlebell work, with some bodybuilding and body-weight stuff as well. I don't push it at all...I keep things light and have fun. I often get a nice arm pump going. I don't do "cardio" as most think of it..this is about as close as it gets for me. On a nice night I will also farmers walk around my yard...it was pouring rain and cold tonight so f*ck that noise!!! (sorry - not sure of the rules surrounding adult language..if I have done this wrong please just let me know and I will edit).

Last edited by Braveone; 01-13-2014 at 01:06 AM.
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