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 04-16-2015, 08:21 PM   #1
stayaggro
Senior Member
Brawn
 
stayaggro's Avatar
 

Join Date: Apr 2013
Location: Missouri
Posts: 146
Training Exp: Since Oct '11
Training Type: ARGH!!!
Fav Exercise: BTN Push Press
Fav Supp: Black Coffee
Reputation: 4213
stayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good posts
Default Road To 600# Pull @ 198

About a month ago, I pulled my all time best deadlift of 525 at approximately 215lbs body weight. I don't want to stop there, I want a triple body weight pull. As my shoulder heals (just a bit tweaked, can't perform full ROM bench press) I plan to diet down to the 198 class and compete in some Deadlift Only competitions. On June 6th, I'll be competing in the Deadlift Only portion of the 2nd Annual Ozark Open Championships sanctioned by the APA. I hope to at least pull in the mid-500's in the 198 Drug Tested Class. I'm following what would be a four day, upper/lower split, however I've devoted what would be my second upper day to deadlift assistance as I only want to press once a week until my shoulder's feeling up to par.

Day One - Squat and Deadlift - Lockout Focused
Deadlift - 6x2 (double progression, weight progressed on how smooth all sets are as opposed to just completing the required reps)
Box Squat - 5 x 30 Rep Goal
Pendlay Row - 5 x 30 Rep Goal
Power Shrugs - Heavy Triples
Extra Trap/Upper Back Isolation

Day Two - Press
Overhead Press - 6x2 (same as DL progression)
BTN Push Press - 5 x 25 Rep Goal
Dumbbell Bench Press - 3x5
Triceps/Shoulder Isolation

Day Three - Squat and Deadlift - Leg Drive Focused
Squat - 6x2 (same as DL progression)
Deadlift - Speedy/Technique Singles at ~80%, Straight Weight
Leg Press - 3 x 50 Rep Goal
Ham String/Quad Isolation

Day Four - Assistance Work
Heavy Abs, Grip Work, Neck Work, Curls, Extra upper back and rear delt work ....

Wish me luck, or don't. Either way, I'm going to get lean and pull a shit-load of weight off the floor. I'm sure I'll post what I'm eating, training videos, and aggressive music. Thanks for tuning in! - Tyler
stayaggro is offline   Reply With Quote
Sponsored Links
Old 04-17-2015, 12:01 AM   #2
yangwenbin
Senior Member
Max Brawn
 
yangwenbin's Avatar
 

Join Date: Mar 2014
Location: Shanghai, China
Posts: 2,125
Training Exp: 3
Training Type: Complete Chaos!
Fav Exercise: squat
Fav Supp: milk
Reputation: 193096
yangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master member
Default

Simple and brutal program! Wish you luck, Tyler! Very strong pulling!
__________________
"Treat everything as a weakness." - Steve Shaw
Training log
yangwenbin is online now   Reply With Quote
Old 04-18-2015, 05:23 PM   #3
stayaggro
Senior Member
Brawn
 
stayaggro's Avatar
 

Join Date: Apr 2013
Location: Missouri
Posts: 146
Training Exp: Since Oct '11
Training Type: ARGH!!!
Fav Exercise: BTN Push Press
Fav Supp: Black Coffee
Reputation: 4213
stayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good posts
Default

Quote:
Originally Posted by yangwenbin View Post
Simple and brutal program! Wish you luck, Tyler! Very strong pulling!
Thank you. Squatting more than once a week helps my deadlift and I'm hoping that simply deadlifting more will hone my technique.

Friday
Squat - 355 x 2 x 6 sets ... all sets were smooth, though I need to work on staying tight out of the hole.

Deadlift - 405 for 6 singles, working on speed and technique off the floor.

Leg Press - 1 plate per side for 3 high rep sets. Soft lockout for increased TUT.

Laying Hamstring Curl - 3x20


Tonight's assistance night! I've never had a day dedicated to small shit. I think it'll be fun.

On the radio on the drive home from work, I liked it:


Training to this lately:
stayaggro is offline   Reply With Quote
Old 04-18-2015, 08:27 PM   #4
stayaggro
Senior Member
Brawn
 
stayaggro's Avatar
 

Join Date: Apr 2013
Location: Missouri
Posts: 146
Training Exp: Since Oct '11
Training Type: ARGH!!!
Fav Exercise: BTN Push Press
Fav Supp: Black Coffee
Reputation: 4213
stayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good posts
Default

As I sip my Diet Mountain Dew and munch on imitation seafood salad, I can't help but ponder a few things:

The Violent Femmes are a great band.
Rice Pilaf is good, I'm going to learn to make it.
Why, in the name of all things unholy, are "bulletproof cores" and rear delts so important to what I'm trying to accomplish? Why are tree-trunk necks and forearms so damn cool? Because Assistance work is THE MOST BORING THING EVER! I like grip work, but anything past that is just a chore. I'd rather power clean for an hour.

Anyway, Tonight:

Supersets:
-EZ Bar Curls/GHD Situps - 7 sets
-Lat Pulldowns/Weighted Situps - 3 sets
-Hex DB Pinch Holds/Face Pulls - 5 sets

-Work up to max DB Pick - 35lb with the right hand, 30lb with lefty
-Some bumper plate pinching and reeves deadlifts/one arm snatches with a bar somebody left loaded. Somebody came in and started playing really terrible music, and I took my leave.
stayaggro is offline   Reply With Quote
Old 04-21-2015, 12:01 PM   #5
stayaggro
Senior Member
Brawn
 
stayaggro's Avatar
 

Join Date: Apr 2013
Location: Missouri
Posts: 146
Training Exp: Since Oct '11
Training Type: ARGH!!!
Fav Exercise: BTN Push Press
Fav Supp: Black Coffee
Reputation: 4213
stayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good posts
Default

This Morning:

-Deadlift - 445 (approx 85%) - 6 doubles (all smooth)

-Box Squat - 315 x 7, 6, 7

-Pendlay Row - 225 x 8, 7, 8, 7
---Super Set With Power Shrug Triples @ 135, 225, 315, 405, 495, 585
-----Proceed with strip set of triples from 585 down to 135

-Kirk Shrugs - 135 x 15, 12, 13, 15
-One Arm KB Shrugs - 53lbs x 40 or 45 each hand.

I listened to The Chronic Album by Diggity Dr. Dre ...
stayaggro is offline   Reply With Quote
Old 04-21-2015, 07:07 PM   #6
yangwenbin
Senior Member
Max Brawn
 
yangwenbin's Avatar
 

Join Date: Mar 2014
Location: Shanghai, China
Posts: 2,125
Training Exp: 3
Training Type: Complete Chaos!
Fav Exercise: squat
Fav Supp: milk
Reputation: 193096
yangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master member
Default

Strong everything here! Also, thanks for sharing some good music!
__________________
"Treat everything as a weakness." - Steve Shaw
Training log
yangwenbin is online now   Reply With Quote
Old 04-22-2015, 04:14 PM   #7
stayaggro
Senior Member
Brawn
 
stayaggro's Avatar
 

Join Date: Apr 2013
Location: Missouri
Posts: 146
Training Exp: Since Oct '11
Training Type: ARGH!!!
Fav Exercise: BTN Push Press
Fav Supp: Black Coffee
Reputation: 4213
stayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good posts
Default

Quote:
Originally Posted by yangwenbin View Post
Strong everything here! Also, thanks for sharing some good music!
Thanks, man! Most think my eclectic taste in music is just weird. haha. I'm stuck on training to old school gangsta' rap here lately. Those old west coast beats make me feel like I can run through brick walls for some reason. I crept your log, and you got some strong lifts as well. I love full body stuff, I'm definitely following now.
stayaggro is offline   Reply With Quote
Old 04-22-2015, 04:24 PM   #8
stayaggro
Senior Member
Brawn
 
stayaggro's Avatar
 

Join Date: Apr 2013
Location: Missouri
Posts: 146
Training Exp: Since Oct '11
Training Type: ARGH!!!
Fav Exercise: BTN Push Press
Fav Supp: Black Coffee
Reputation: 4213
stayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good posts
Default

This Morning:

*Overhead Press - 175 x 6 doubles, all smooth, some a bit slow, but overall great, took very short rest periods.

*DB Bench Press - 100s x 3, 5, 2, 4, 2

3 sets of each: *Cross-Body triceps pushdowns, *Rope triceps pushdown, Overhead Band Pull a Parts

2 sets of Lateral Raises

*Most press and triceps sets performed with 20 face pulls and pause bench triples at 135 (to stretch my delts) as a giant set.

FIRST TIME BENCHING PAIN FREE IN A WHILE! I think I'm going to slowly make my assistance day a bench-focused upper body day.
stayaggro is offline   Reply With Quote
Old 04-22-2015, 09:35 PM   #9
yangwenbin
Senior Member
Max Brawn
 
yangwenbin's Avatar
 

Join Date: Mar 2014
Location: Shanghai, China
Posts: 2,125
Training Exp: 3
Training Type: Complete Chaos!
Fav Exercise: squat
Fav Supp: milk
Reputation: 193096
yangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master member
Default

Strong overhead pressing and DB bench press too!
__________________
"Treat everything as a weakness." - Steve Shaw
Training log
yangwenbin is online now   Reply With Quote
Old 04-23-2015, 01:04 AM   #10
big_swede
Senior Member
Max Brawn
 
big_swede's Avatar
 

Join Date: Apr 2010
Location: sweden
Posts: 12,424
Training Exp: 5
Training Type: Strongman
Fav Exercise: Cable flyes
Fav Supp: Celltech
Reputation: 520925
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 luck man! Looks like a solid approach. Keep your eye on your recovery and dont hesitate to take a week of deadlifting if feeling to beat up!
__________________
big_swede is online now   Reply With Quote
Reply

Bookmarks


Similar Threads
Thread Thread Starter Forum Replies Last Post
Pull downs or Pull ups ? Geelong26 Muscle Building and Bodybuilding 19 05-13-2014 08:28 PM
The long road, the hard road, my road. VincyMuscle Training Logs 26 07-13-2013 01:23 PM
MVP's Road to the Top MVP Training Logs 110 04-09-2012 08:39 PM
Pull's Log Pull14 Training Logs 481 02-06-2012 09:26 PM
What can I use to pull a car? UncleSlam Powerlifting & Strength Training 3 08-31-2011 11:55 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 12:44 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2015, vBulletin Solutions, Inc.