Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Logs
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Training Logs Keep your training and supplement logs here

Reply
 
Thread Tools Search this Thread Display Modes
Old 03-10-2014, 09:59 PM   #1
dlocas
Senior Member
Brawn
Points: 775, Level: 14 Points: 775, Level: 14 Points: 775, Level: 14
Activity: 13% Activity: 13% Activity: 13%
 
dlocas's Avatar
 

Join Date: Feb 2014
Location: Quebec City
Posts: 121
Training Exp: 1 + 1
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Omega-3
Reputation: 1310
dlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good posts
Default DLocas "Canadian Lumberjack" training log

Experience level -- late beginner turning early intermediate (5RM is above BWT on all three main lifts, yet still gaining on a Basic 5-8 rep protocol)
Starting year 2 in powerlifting training. I am at that point where gains slow down considerably, but keep coming. On Bench, it may take me 2-3 weeks or more to get that extra rep, but it's usually the slowest to move among the big 3, so I don't worry too much. Anyway, I'm keeping on hitting PRs on a very regular basis.

I just keep things very basic and strive to stay strong and healthy. Thus far, I am lifting pain-free and I want to keep it that way.

What goals to shoot for in the next few months? This is all raw lifting.
Deadlift -- hitting 405 for 5 reps (I am at 375 now)
Squat -- hitting 355 for 5 reps (current 5 RM is 315)
Bench -- hitting 255 for 5 reps (I am doing 6-7 reps at 235 at present)

DB Row -- getting 10 reps at 155 (I just got 10 at 145!)
BB Pendlay Row -- moving 245 lbs for a set of 5 (I am at about 225)

Grip training on Captains of Crush (distant goal is to close the famous #3)
CoC #2 -- getting 10 good reps (from 4-5 reps right now -- things move much slower at that level)
Heavy Grip 300 -- getting one rep with right hand (that last half inch will be VERY long!)
IMPORTANT -- grippers vary individually in strength; it happens that my HG300 is (much) harder than my CoC#2, but somewhat easier than my CoC#3. I also have a HG250 which is a hair tougher than my CoC#2. Note also that I train on grippers mainly to become good at closing them; for deadlift grip, I rely on holds for time at the end of my work sets, which is much more specific and brings about better results for me in that area. Grip strength is specific and probably more so as one moves up in weight; training on grippers might do wonders for a teenager who finds it hard to hold on to a 250 lb barbell, but I doubt that it would help a 700 lb deadlifter move up to 750 (yet it is not entirely impossible -- I know of a guy who used CoC to help him get his 585 dead).

Last edited by dlocas; 03-10-2014 at 10:40 PM.
dlocas is offline   Reply With Quote
Sponsored Links
Old 03-10-2014, 10:21 PM   #2
dlocas
Senior Member
Brawn
Points: 775, Level: 14 Points: 775, Level: 14 Points: 775, Level: 14
Activity: 13% Activity: 13% Activity: 13%
 
dlocas's Avatar
 

Join Date: Feb 2014
Location: Quebec City
Posts: 121
Training Exp: 1 + 1
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Omega-3
Reputation: 1310
dlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good posts
Default

My current training program:
I train four times a week, the fourth session being shorter. So it's more like 3 days. Although a long session may be good for drive and conditioning, I prefer to lift fresh.

Saturday--
Squat -- 3 sets x 5-8 reps; increase load by 5% when hitting 8. Simple!
Bench Press -- 3 x 5-8 reps; add 10 lbs to the bar at 8.
Deadlift (lighter session) A -- 8 x 2 reps at 80% of 5RM (smooth reps, focus on form)
B -- 3 x 5 at 90% of 5RM (alternate A and B every week)
One-hand DB Press 3 x 5-8 reps
DB Row 3 x 5-10 reps

Monday (shorter than Saturday and less taxing on lower back)
Squat 3 x 5-8
Bench 3 x 5-8 (if I want a mental break, I'll do 4 x 4-6 at same weight, so one more set with a hair lower intensity -- same goes for squatting)
DB Row 3 x 5-10
Floor Press with pinky on ring -- 3 x 5-10
Ab work -- planks held for time: 3 sets

Wednesday
Deadlift -- work up to one set of 4-5 reps trying to get a new 5RM
then 1-2 back off sets at 90-95% of work weight
Bench Press (as usual, middle finger on rings) -- 3 x 5-8
Jefferson Squats -- 4 x 4-6 reps (2 sets per side) add 10 lbs when hitting 6 reps
That one works obliques very thoroughly -- I started out light and slowly worked my way up in weight, otherwise you might have very sore flanks!

Thursday (this is work I used to do on Wednesday, but after heavy deadlifting plus some squatting, I felt that was lower-quality work)
BB Pendlay Row -- 3 x 5-8
One-arm DB Press -- 2-3 x 5-8 (very new, so I use a moderate weight for now)
Ab work -- planks held for time: 3 sets

Grip work -- Heavy sessions on Sunday and Thursday, plus one "feeder" session on Monday; if I am to train for a CoC #3 close and powerlifting, I need to have hands that can recover fast. The big thing is to avoid doing grip work the day before deadlifting (duh!) I also find it much more productive to train grippers on off days; my hands are weaker after most sessions, even when doing DB Rows with straps.

Last edited by dlocas; 03-10-2014 at 10:40 PM.
dlocas is offline   Reply With Quote
Old 03-10-2014, 10:45 PM   #3
dlocas
Senior Member
Brawn
Points: 775, Level: 14 Points: 775, Level: 14 Points: 775, Level: 14
Activity: 13% Activity: 13% Activity: 13%
 
dlocas's Avatar
 

Join Date: Feb 2014
Location: Quebec City
Posts: 121
Training Exp: 1 + 1
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Omega-3
Reputation: 1310
dlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good posts
Default

Monday March 10th 2014

Monday (shorter than Saturday and less taxing on lower back)
Squat 300 lbs 1x8 (PR! easy!) 1x7, 1x7
Bench 235 lbs 1x6, 1x5
*DB Row 145 1x10 (PR!!), 1x7
*Floor Press (pinky) 215 lbs 1x9, 1x8
Abs planks 35-45 sec. 3 sets, last 2 with 10 lbs on low back
*These two exercises were supersetted, as I was pressed for time. This is rare, but life happens sometimes! Nice, short session all in all! Looking forward to my heavy DL session.

Grip work (later in the evening)
Right hand -- CoC#1 for 2 easy sets of 10
Left hand -- CoC#1 for 2 moderate sets of 6

Last edited by dlocas; 03-11-2014 at 11:52 AM.
dlocas is offline   Reply With Quote
Old 03-10-2014, 11:04 PM   #4
bruteforce
The Gristle Eating Giant
Max Brawn
Points: 15,492, Level: 80 Points: 15,492, Level: 80 Points: 15,492, Level: 80
Activity: 14% Activity: 14% Activity: 14%
 
bruteforce's Avatar
 

Join Date: Jul 2011
Location: BeStrong IL
Posts: 6,055
Training Exp: 2
Training Type: Strongman
Fav Exercise: Deadlift
Fav Supp: Rare Steak
Reputation: 480141
bruteforce is one with Crom!bruteforce is one with Crom!bruteforce is one with Crom!bruteforce is one with Crom!bruteforce is one with Crom!bruteforce is one with Crom!bruteforce is one with Crom!bruteforce is one with Crom!bruteforce is one with Crom!bruteforce is one with Crom!bruteforce is one with Crom!
Default

Training is looking good!
__________________
Anastas Dimitar Martin
bruteforce is offline   Reply With Quote
Old 03-10-2014, 11:17 PM   #5
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,946
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Good luck. Smash your goals. Will be following along.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 03-13-2014, 01:05 PM   #6
dlocas
Senior Member
Brawn
Points: 775, Level: 14 Points: 775, Level: 14 Points: 775, Level: 14
Activity: 13% Activity: 13% Activity: 13%
 
dlocas's Avatar
 

Join Date: Feb 2014
Location: Quebec City
Posts: 121
Training Exp: 1 + 1
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Omega-3
Reputation: 1310
dlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good posts
Default

Thanks guys!
Wednesday March 12

Deadlift -- work up to 385 lbs 1x5 (PR!), then 365 (no belt) 1x5 @ RPE=9*
10-12 ct holds at the end of each set (mixed grip no straps & no chalk -- yet, my holds for time might be more effective with just a dab of chalk)
Bench Press (as usual, middle finger on rings) -- 235 1x5, 1x5 / 225 1x6
Jefferson Squats -- 4 x 4-6 reps (2 sets per side) 300 1x7 (PR), 1x6, 2x5

*I normally use RPE (rate of perceived exertion)
10 = max effort
9.5 = stop because I might fail on next rep (this is my default RPE for work sets)
9 = 1 left in the tank
8 = 2-4 reps left... (this happens on the first few sets when doing something like 6x3 with work weight)
7 = moderate effort
5-6 = warm-up weights

I don't use RPE's in a very complex way. No need to do it now. I still got nice gains on the bench press doing volume training with increasing weight. If I stay stuck too long at 235 x 6-7 reps, I will most likely resume gains by flip-flopping things back to 6x3 stuff. Squatting is building up OK on 3x5-8 reps / 4x4-6 reps. Thighs are tough and can handle heavy work 3x/week. Deadlifting is still doing OK at 5 reps max effort, but I will probably have to taper it down to 4 reps when hitting 405 or 415; we'll see.

Last edited by dlocas; 03-13-2014 at 01:13 PM.
dlocas is offline   Reply With Quote
Old 03-13-2014, 01:47 PM   #7
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,946
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

I love the holds at the end of deadlifts. Beefy!
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 03-13-2014, 10:03 PM   #8
dlocas
Senior Member
Brawn
Points: 775, Level: 14 Points: 775, Level: 14 Points: 775, Level: 14
Activity: 13% Activity: 13% Activity: 13%
 
dlocas's Avatar
 

Join Date: Feb 2014
Location: Quebec City
Posts: 121
Training Exp: 1 + 1
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Omega-3
Reputation: 1310
dlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good posts
Default

Thursday March 13

BB Pendlay Row (straps) -- 215 lbs 1x8 (PR), 1x8, 1x6 + 2 partials (exercise much more effective with straps)
DB One-arm Press -- 55 2x8 @ RPE = 8 (new exercise = moderate effort and intensity)
Ab work
Grip work -- worked up to CoC #2 -- sets of 2 then singles & hold for 5-10 ct
dlocas is offline   Reply With Quote
Old 03-15-2014, 12:09 PM   #9
dlocas
Senior Member
Brawn
Points: 775, Level: 14 Points: 775, Level: 14 Points: 775, Level: 14
Activity: 13% Activity: 13% Activity: 13%
 
dlocas's Avatar
 

Join Date: Feb 2014
Location: Quebec City
Posts: 121
Training Exp: 1 + 1
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Omega-3
Reputation: 1310
dlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good postsdlocas has made some good posts
Default

Saturday March 15
Nothing I like better than heavy lifting on a Saturday morning. Since I don't work in the weekends (except for those rare instances when there's a special, urgent request to be translated), this is my longest session. However, I'm struck with a somewhat bad cold.

Deadlift -- 345 3x3 @ RPE = 8 (cut short, instead of 5x3) Grip was weaker than usual, which is never a good sign.
Bench Press -- 235 2x3 @RPE 8-8.5 Worse than I thought! (cut short from 6x3!)
Squat -- 225 @ RPE 6 1x3 Something fishy in my lower back; stopped right here and there.

Well, I am sick... No big deal. I'll come back Monday, probably feeling much better and UNINJURED! This gives me more time to go out and take a walk: we just had snow in Quebec City and the countryside is all white with snow-covered firs and pinetrees. There's also plenty of really nice women; the most celebrated French Canadian maids! I might chat with some of them, so there shall be some rapid-fire French spoken there. If you're a travelling English-speaking guy however, they'll go the extra mile and use what English they have to make you feel comfortable. Come and see for yourselves!! Note -- I always joke when I have a bad workout!!!

Last edited by dlocas; 03-15-2014 at 12:12 PM.
dlocas is offline   Reply With Quote
Old 03-15-2014, 12:34 PM   #10
big_swede
Senior Member
Max Brawn
Points: 34,215, Level: 100 Points: 34,215, Level: 100 Points: 34,215, Level: 100
Activity: 62% Activity: 62% Activity: 62%
 
big_swede's Avatar
 

Join Date: Apr 2010
Location: sweden
Posts: 12,033
Training Exp: 5
Training Type: Strongman
Fav Exercise: Cable flyes
Fav Supp: Celltech
Reputation: 480503
big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!
Default

Good training man! Good luck I will be following along!
__________________
big_swede is online now   Reply With Quote
Reply

Bookmarks


Similar Threads
Thread Thread Starter Forum Replies Last Post
Skids Scrawny Training Log, "Hard Graft" skids Training Logs 564 03-09-2014 11:22 AM
StrengthShop "Diablo" Knee Wrap Review "Half & Half" Ramrod Powerlifting & Strength Training 3 10-19-2013 04:27 PM
"toning"...waht you really mean is "lean out" TitanCT General Fitness & Health 9 04-25-2012 07:22 PM
"Bulldozer Training" - Rest Pause for Muscle Building BendtheBar Muscle Building and Bodybuilding 5 10-27-2011 06:51 PM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 11:50 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.