New Training Log

[lweaver]

So I've been off the site for awhile but have been training and figured some input would be good...

Went from about 222 to 198 lbs in the past month or so, still planning on going down until I'm happy with where I'm at.

Single since September and having lots more time to train and rest, so I'm starting to get my strength back.

Been training with a partner who is consistent, program consists of a five day split run every 6-8 days:

Back (Conventional deads with assistance lifts)
Shoulders (OHP with shoulder work)
Legs (Back Squat and assistance lifts)
Chest (Bench press and assistance lifts)
Arms (When you have a training partner you gotta meet in the middle sometimes)

Sessions have been lasting between 2-3 hours. Extremely high volume, but it's been helping me burn calories and I've never felt better so I'll keep it up for some time.

Cardio consists of occasional bagwork and martial arts twice a week (3 hour sessions-warmup, karate, bjj).

Recent PR's (<200 lbs BW)
Back Squat (touching on lowest setting of padded box, close to parallel) 455x1
Deadlift 405x5
Bench Press 280
Overhead Press 195

Just planning on getting leaner and stronger. Diet is solid, most of my carbs are either peritraining or in morning. High protein, moderate fat, lower carbs.

 

[lweaver]

Tonight's Routine

Conventional Deadlift
135x5
225x5
315x5
405x5 (belt)

Not bad considering I pulled something in my back front squatting last week. Sharted on the last rep of 405, no lie.

Wide Grip Pullups (Dead Hang)
0x8
0x7
25x5
25x4

Cambered Bar Rows (pronated grip)
135x10-12x4

DB Rows (w/ straps)
100x10
120x6-7x2

Lat Pulldowns
130x12x3
Drops Set

Pretty quick one tonight, was in and out in about an hour and 45 mins. Have been adding 10 lbs a week to my 5 rep deadlift since we started at 375, have been progressing my partner in the same fashion but with a single rep set.

 

[lweaver]

2/26-Arms, because I can't convince my training partner to not bother with them and he listens to me on everything else. Compromise.

Tricep Dips
45x10
45x8
45x7
0x12

DB Curls (it's been years)
35x12
40x10
45x8
40x8

Reverse Close Grip Bench
135x10
155x10
185x4

Preacher Curls
65x10
85x6
65x10

Skull Crushers
65x10x3

Cable Curls (Nelson Montana version)
3 sets of 12

 

[lweaver]

2/25-Chest

Bench Press
135x10
185x10
225x5
280x1
225x7

Incline Press
135x10
155x7
185x3
155x7

Decline DB Press
75x6x3

DB Flyes
30x10x3
Ran the rack from 30's to 15's

 

[miked8c]

Your OHP is beastly, if I remember correctly wasn't the OHP one of your weaker lifts?

 

[lweaver]

It was until I used Wendler 5/3/1 for awhile and kept it first in my rotation until now. Also used Boring but Big alot for hypertrophy, seemed to help. I don't hit 195 consistently now that it's after deadlift day but it was a solid PR. Only issue I have is I almost passed out after that rep...the handful of Xenadrine and the belt around my waist must have skyrocketed my blood pressure when coupled with the Valsalva.

 

[lweaver]

Tonight-Shoulders

Seated OHP-our backs were beat, standing wouldnt have gone well
135x7
165x3
135x8
145x6
135x7

Barbell Shrugs
135x20
225x20x2
135x20

Seated Lateral Raises with chains
15x20
25x12
35x10
35x8
25x15
15x20

Rear Delt Pec Deck
4 sets of 10-12

Drop Set on some lame Shoulder Press Machine til failure.

Pretty short one tonight, BJJ tomorrow and legs on Thursday. I've been maxing out on squats but maybe I'll start out at 315 on my final working set for 5 reps, and add 10 lbs per week like I've been on my deads to consolodate some strength and get better depth.

 

[lweaver]

3/1...Legs, was a quick one

Back Squat
135x10
225x10
315x5x3

Going to add 10 lbs per week until I can't hit at least one set of 5 clean, deep reps. Really slowed em down this week to stretch out my hips.

Leg Press
2px10
4px10
6px8
7px5
8px3
7px5
6px6
4px10
2px10

GHR
3 sets of 10

 

[miked8c]

While your time could be better spent on something other than an arms routine, they are still fun to do and will not mental exhaust you like a heavy squat or DL day.

Sometimes its ok to train the ol' glory muscles every once in a while, its a fun time trying to get a pump.

 

[lweaver]

I tend to sneak in weighted dips, tate presses, incline close grip presses so it's not a total waste...

 

[lweaver]

Getting in a chest/tricep day tomorrow with no training partner so I can be on schedule for back on monday. Probably just gonna hit some DB Bench for hypertrophy and pound the triceps hard. Maybe a few sets of biceps as an afterthought haha

 

[lweaver]

3/4 Chest/Tris

DB Bench
100x4...wtf?
90x6
80x10

Close Grip Bench
135x12
155x12x3

Tricep Dips
45x8
25x10
0x12

Tricep Pushdowns
3 sets of 10-12

Floor Press
155x10-12x3

Rope Pushdowns
3 sets of 8-12

 

[lweaver]

3/5 Back

Deads were terrible, felt weak as hell. Made the mistake of making this a low carb day and didnt get my 8 hours of sleep. Hoping to kill it next week...

Conventional Deadlift
135x5
225x5
315x5
415x1x2

Snatch Grip Deadlift
135x10
185x10
235x8

Wide Grip Pullups
4 sets of 7

GHR
0x12
25x10
45x8x2
0x10

Supported T-bar Row
2px10
2.5px6
2.5px7
2px10

Wide Grip Lat Pulldown
3 sets of 10-12

Pullups holding onto strap followed by dead hang to failure (for grip)
3 sets of 5

Weighted Situps
25x30
25x20

 

[lweaver]

3/6 /Shoulders

OHP
45x12
135x8
155x5
175x3
195x1---my current bodyweight. Almost passed out after completion but got the rep cleanly.
135x6
135x7

Barbell Shrugs
135x20
225x12
315x10
405x7
315x10
315x10

Seated Lateral Rs. with Chains
15x15
25x12
35x12
35x9
25x12
15x15

Bent Over Rear Delt Rs. w/ Cable
3 sets of 9-10

 

[lweaver]

3/8 Legs

Back Squat
135x10
225x10
325x5x2
225x10

Hack Squat Machine
1px10
2px10
3px4....weak...

Zercher Squats
135x10
155x10
185x8
205x5

Nelson Montana Calf Routine-Seated Calf Rs.
105x75

 

[lweaver]

3/13/12

Today got a little intense....

Conventional Deadlift
135x5
225x5
315x5
415x3
455x1

455 didnt feel bad...did a static hold at the end though and almost passed out....gotta stop doin that...

Single Arm Pullups
2 sets of 5 on each arm

(Very) Wide Grip Pullups
0x5

Chins
0x8x2

GHR
0x10
25x10
50x8
50x4-->25x4-->0x2
45x7-->0x12
45x5-->0x5

Dumbell Leg Curls
40x10
50x10
60x10
70x10

Weighted Bridges (on floor, barbell across waist)
135x10
225x10
315x10
405x10
505x6
555x4
605x1

Felt a hell of alot of tension in my right hamstrings trying to hold the top position with 605, so I called it a night.

 

[lweaver]

Took a few days off and hit leg day like a beast...

3/19/12

Squat
135x15
225x10
315x5
335x5
225x10
315x5
365x3
405x1

Zercher Squats
135x10
185x10
235x10

Weighted Bridges
225x10
315x10
405x10
495x8
585x3

Hack Squat Machine
1px10
2px10
3px3
2px10
1px10

GHR
0x10
45x7
45x6

Nelson Montana Calf Routine
105x75

 

[lweaver]

3/20 Shoulders and Triceps

Standing OHP
135x5
155x3
185x1
205x0
105x10x5

Shrugs
315x15x4

Chain Lateral Raises
A bunch

Rear Pec Deck
12x4

CGBP
135x10
185x7x3

Dips
45x7x3

Tate Press
3x8-12

 

[lweaver]

Weighed in at 192.5, after chugging 32 oz of water and eating my oats...in Carhartts.

Safe to say bodyweight is at 190...Im hoping to at least see my abs without having to go below 180 but since Im so short, it might be a necessity...

 

[lweaver]

Still training, just fell behind on the log...

Did a dynamic deadlift day the other day, 225x3x10 with 45 second rest periods, followed by upper back work and GHRs.

Today was shoulders, nailed a 190 lb OHP pretty easily (bodyweight) but didn't try any more due to my neck being fucked up from BJJ. Did boring but big OHP (5 sets of 10) with 110, followed by chain lateral raises and rear delt raises on an incline bench.

Can hardly turn my head and I don't even keep NSAIDs in the house. Fuck!