Boucher's Training Log

[Boucher]

I have never actually posted a training log before so bare with me. Any suggestions/advice on my workouts are much appreciated.

The only actual lifting program I have ever followed was 5/3/1, which I'm sure many people have tried. While I enjoyed it quite a bit I began to feel like I wasn't pushing myself hard enough because I had the mentality of "get my three sets done and I have achieved the goal for this workout." Which I feel my own fault, not a flaw in the program. I have adopted his mentality of doing one primary lift then assistance work each workout.

Tonight I did deadlifts. I have switched to pulling sumo since I had my appendix removed in March and found I feel much more natural pulling that way and have hit a pr since switching.

Sumo Deadlift:
Warm Up:
135 x 5 x 2
225 x 3 x 2
Main Lift w/ Belt:
275 x 5
315 x 5
335 x 5
355 x Fail
After the 355 attempt, which I have hit numerous times I simply lost the mental focus to pull 335 again too, so I figured I would cut deadlifts a set or two short.

Hack Squat (+60 lb starting weight):
150 x 10
200 x 10
250 x 6
Drop Set: 250 x 7, 200 x 6, 150 x 7, 100 x 8, 50 x 8, 0 x 10
After I had a pounding headache and could hardly walk so it was a sign I did something right.

Pull Through:
87.5 x 10 x 2
95 x 10 x 2
Just started doing these last week. I think they seem like a good exercise until I max out the weight stack.

Back Extension (hands above head):
BW x 10 x 4

Seated Calf Raise:
200 x 12 x 4

Neck Harness:
45 x 12 x 4

Overall I felt good when leaving the gym. Not too pleased with my deadlift, but considering how tight my lower back was going in it was about what I expected. Military press tomorrow.

[jwood]

Hooray for Boucher!! Glad to see you put up a training log, I will be checking in quite often to heckle you!

Good stuff man!

[BendtheBar]

Subbed, and looking forward to your progress.

How do you structure progression on your assistance work? I assume you just do as many reps as possible for most of the lifts.

[Boucher]

For most of my assistance on my deadlift and squat days I aim for the 8-12 rep range. I have just started doing pull throughs so I am still unsure of what weight I should use. I have been thinking about using heavier weight for lower reps for a few of the assistance lifts such as hack squats and leg press.

[jwood]

Variety is good with assistance. I would say do what feels good to you on assistance. If you would like to do something heavy then go for it. Just make sure you are still progressing no matter what the rep range is.

[BendtheBar]

Originally Posted by jwood

Just make sure you are still progressing no matter what the rep range is.

That's the real key. As long as you are trying to add reps each week it's all good.

[Boucher]

Originally planned on doing military press yesterday, but wasn't able to because my fiancee's sister came over for dinner and I was obligated to stay.

Here's the workout:

Military Press:
Warm Up:
45x10x2
95x5x2
Working Sets:
105x5
115x5
125x5
135x3
145x3
155xFail

My press has been suffering lately because my shoulders joints have been unusually sore, but I recently started doing daily workouts with light bands, which I think has helped.

Hang Cleans:
145x5
155x5
165x3
175x3

These were a big confidence booster since I have had a mental block at 175 for quite some time.

Seated BTN Shoulder Press:
95x12
105x9
110x5

First time doing these seated. Gassed my triceps much more than I expected.

Tricep Pushdown:
70x10
75x8x2

Decline Sit Ups:
BWx10x3

Also another great confidence booster because this was the first time I was able to do multiple sets of decline sit ups without pain since my appendix surgery in March.

Over all I felt like it was a decent workout. I've been trying to figure out what is the best option for assistance for military press, I liked btn press so I may use that more often.

[BendtheBar]

Originally Posted by Boucher

I liked btn press so I may use that more often.

That's been a standard of mine. I try to keep my elbows from going below parallel and it's served me well.

[Boucher]

Thanks for the feedback, I was bringing the bar to about ear level which high insight is probably why my triceps felt so much more exhausted than my shoulders after.

[BendtheBar]

Originally Posted by Boucher

Thanks for the feedback, I was bringing the bar to about ear level which high insight is probably why my triceps felt so much more exhausted than my shoulders after.

I have issues with triceps weakness on BTNs as well. I try to work up up triples (sometimes singles) to save my triceps, and after peaking many times I drop the weight and do 10 reps sets.