It's log, it's log. It's better than bad it's good!

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

Post Reply
User avatar
Yojimbo1
Sarge
Posts: 229
Joined: Sat Apr 18, 2009 10:46 pm

Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Tue Sep 22, 2009 6:25 am

DL

135x5x2
225x5
245x5x2

OHP

95x5
105x5
115x5
125x5

Chins
3x5

User avatar
Yojimbo1
Sarge
Posts: 229
Joined: Sat Apr 18, 2009 10:46 pm

Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Tue Sep 29, 2009 2:13 am

Ok. I guess i forgot to post last thursday's workout. But it was pretty uneventful anyway crappy squats, crappy bench...so whatever. Moving right along.

Started another cycle of 5.3.1.


OHP
100x5
115x5
130x7

DB Rolling Tricep Extension.
2x25lbs 1x10
2x30lbs 3x10

Chins
BWx7
BWx5
BWx4

User avatar
Yojimbo1
Sarge
Posts: 229
Joined: Sat Apr 18, 2009 10:46 pm

Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Wed Sep 30, 2009 2:25 am

DL
warmup (135x5)
225x5
245x5
275x6

Kettlebell Snatch
53lbs
3x 10L+10 R

Reverse Crunch
3x10

User avatar
Yojimbo1
Sarge
Posts: 229
Joined: Sat Apr 18, 2009 10:46 pm

Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Fri Oct 02, 2009 3:27 am

Bench Press
Warmup (empty bar by 10, 95x10)

125x5
145x5
165x6

1 Arm Dumbell Rows
65x10 L+10 R
75x10 L +10 R
80x10 L+10 R
80x8 L+8 R

Incline Bench
45 ea x10
50 ea x10x2

User avatar
Yojimbo1
Sarge
Posts: 229
Joined: Sat Apr 18, 2009 10:46 pm

Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Sat Oct 03, 2009 12:59 am

Squat
warmup 135x5x2

230x5
275x5
295x9

Kettlebell...53 lbs all.
2 Hand KB swings
1x20
1 arm cleans
1x10 L +10R
2 Hand Swings
1x10
Goblets Squats
1x10
2 Hand Swings
1x10
Goblet Swings
1x10

Reverse Crunches
1x12
2x10

User avatar
Yojimbo1
Sarge
Posts: 229
Joined: Sat Apr 18, 2009 10:46 pm

Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Tue Oct 06, 2009 3:42 am

Warmed up with a little Flow-Fit. Felt good. Need to do this more.

OHP
105x3
125x3
135x5

Deadlift
230x3
275x3
295x6

Chins
BWx8
BWx5
Pullups
BWx2

Rolling Triceps extention
2 30lbs x10x2

KB C&P
53lbs by 5L +5r +5L +5R

KB Snatch
10L +10R x2

KB C&J
10L+10R

KB 2 Hand Swing
1x12

User avatar
Yojimbo1
Sarge
Posts: 229
Joined: Sat Apr 18, 2009 10:46 pm

Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Fri Oct 09, 2009 11:10 am

10/08/09
Bench Press
warmup 95x10, 95x5

130x5 *
150x3
170x7

DB Incline Press
2 45 1x12
2 50 1x10
2 55 1x5

1 arm DB row
70 10L+10R
75 10L+10R
80 10L+10R

*supposed to be 3, not five, except that I just checked out mentally and kept going. No biggie as far as physical effect goes but indicative of a more dangerous tendency I have to not be fully present during some of my training. Especially the "big lifts" and especially the less intense sets. Needs attention.

User avatar
Yojimbo1
Sarge
Posts: 229
Joined: Sat Apr 18, 2009 10:46 pm

Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Sat Oct 10, 2009 11:36 am

Squat
warmup bar x10, 135x5x2

230x3
270x3
300x6

Reverse Crunches
10 sets of 3

User avatar
Yojimbo1
Sarge
Posts: 229
Joined: Sat Apr 18, 2009 10:46 pm

Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Tue Oct 13, 2009 3:47 am

OHP
empty bar x 10
95x8

115x5
135x3
145x1

Rolling Triceps Extensions

2 35lbs x 10
2 40lbs x8

Dips
BWx3x5

Chin-ups
1x6
1x5
1x4

User avatar
Yojimbo1
Sarge
Posts: 229
Joined: Sat Apr 18, 2009 10:46 pm

Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Wed Oct 14, 2009 10:47 pm

10/13/09

DL
warmup 135x5x2

230x5
280x3
315x3

Swiss Ball Plank rollouts

3 sets of 15

User avatar
Yojimbo1
Sarge
Posts: 229
Joined: Sat Apr 18, 2009 10:46 pm

Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Fri Oct 16, 2009 5:13 am

10/15/09

Bench Press
warmup bar x 5, 115x5

145x5
165x3
185x4

Incline Bench
2 40lbs x 12
2 45lbs x 10
2 50lbx x 10

1 arm db rows
75lbs x 12 L+12R
80lbs x 10 L+10 R
85lbs x 8 L+8 R

User avatar
Yojimbo1
Sarge
Posts: 229
Joined: Sat Apr 18, 2009 10:46 pm

Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Sat Oct 17, 2009 8:48 pm

10/16/09
Squat
135x5 x2

265x5
295x3
325x3

1 arm KB Snatch
53x 10L +10R

Superset. KB snatch and goblet squat
10 L +10R + 10 squats
9 L +9R + 9 squats

Reverse crunches
3x10

User avatar
Yojimbo1
Sarge
Posts: 229
Joined: Sat Apr 18, 2009 10:46 pm

Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Mon Oct 19, 2009 9:02 pm

OHP

60x5
75x5
95x5

Rolling Tri Extension
20x10x3

Chins

Neutral close grip
1x5

Regular grip
1x5
1x6

User avatar
Yojimbo1
Sarge
Posts: 229
Joined: Sat Apr 18, 2009 10:46 pm

Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Tue Oct 27, 2009 3:35 am

Didn't update my log much last week, unfortunately. It was a light/backoff week. So the actual numbers weren't all that meaningful. It was just easy stuff, no nuttyball work at all. I wasn't sure if I was going to even do a deload, but i got sick early in the week. Almost seemed like divine intervention. I think I'm glad I did.

The last time I did 5.3.1 I felt like I wasn't really getting enough volume to make any progress, in retrospect I believe some of those concerns had to do with the fact that I really wasn't doing ANY lower body assistance work to speak of and my technique (especially with benching) really wasn't up to snuff.
I think adding in the kettlebell stuff will help with problem a, and problem b, if it rears it's ugly head again can be tackled by just throwing in some lighter sets after the 5.3.1 sets....

User avatar
Yojimbo1
Sarge
Posts: 229
Joined: Sat Apr 18, 2009 10:46 pm

Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Tue Oct 27, 2009 3:37 am

10/26/09

OHP
warmup

100x5
115x5
130x5

Dips
BWx10x3

Pullups
BW x 5x2
Chins
BWx6

User avatar
Yojimbo1
Sarge
Posts: 229
Joined: Sat Apr 18, 2009 10:46 pm

Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Wed Oct 28, 2009 3:19 am

DL

Warmup 135x5x2

225x5
265x5
290x6

KB 1 arm Snatch
53lbs x 10L+10R x3

Reverse Crunch
2x10
Straight leg reverse crunch
1x12

User avatar
Yojimbo1
Sarge
Posts: 229
Joined: Sat Apr 18, 2009 10:46 pm

Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Thu Oct 29, 2009 12:57 pm

Bench Press
95x5
115x5
130x5
150x5
170x7

Squat
135x5
230x5
270x5
300x10

User avatar
odin
Sgt. Major
Posts: 2913
Joined: Fri Nov 10, 2006 10:20 am

Re: It's log, it's log. It's better than bad it's good!

Post by odin » Thu Oct 29, 2009 3:49 pm

300 x 10 in the squat is pretty good going imho.
Don't try too hard, don't not try too hard

User avatar
Yojimbo1
Sarge
Posts: 229
Joined: Sat Apr 18, 2009 10:46 pm

Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Fri Oct 30, 2009 5:02 am

Thanks man. Squat is definitely my best lift currently.
IFIRC 300x10 is a PR for me, actually. I don't think my 1RM is as high right now as it may have been in the past, but right now I'd really just like to build work capacity and some mental grit. I have a friend who tests himself periodically on his rep max for 315 (He squats in the high five hundreds, low sixes) and I can see the value of that.

User avatar
Yojimbo1
Sarge
Posts: 229
Joined: Sat Apr 18, 2009 10:46 pm

Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Tue Nov 03, 2009 4:50 am

OHP
105x3
125x3
140x3

Dips
BWx10x3

Chins
BWx 6x 3

User avatar
Yojimbo1
Sarge
Posts: 229
Joined: Sat Apr 18, 2009 10:46 pm

Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Wed Nov 04, 2009 1:45 am

Deadlift
135x5
225x3

245x3
270x3
305x3

1 arm KB snatch
53lbs
15L+15R x3
10L+10R x1

1arm KB swing
10L+10R

Ab wheel rollouts
3x8

User avatar
Yojimbo1
Sarge
Posts: 229
Joined: Sat Apr 18, 2009 10:46 pm

Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Fri Nov 06, 2009 4:20 am

Bench Press
95x10
115x5

140x3
160x3
180x3

Dumbell Bench Press
2 45x10
2 55x8
2 55s x5

1 arm Dumbell Row

70 10L+10R
80 10L+10R
90 10L+10R

Feet elevated pushup
1x15
1x10

User avatar
Yojimbo1
Sarge
Posts: 229
Joined: Sat Apr 18, 2009 10:46 pm

Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Sat Nov 07, 2009 12:25 pm

11/06/09
Squat

135x5, 225x3

240x3
290x3
325x7

Reverse crunch
3x15

User avatar
Yojimbo1
Sarge
Posts: 229
Joined: Sat Apr 18, 2009 10:46 pm

Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Sun Nov 08, 2009 2:53 pm

11/07/09

KB and bodyweight. 20 min of freeform, medium intensity.

Mostly 2 hand swings with some C & J. Some burpees and clapping pushups too. Just trying to get in a little extra moving around in for the week.

User avatar
Yojimbo1
Sarge
Posts: 229
Joined: Sat Apr 18, 2009 10:46 pm

Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Fri Nov 13, 2009 4:26 am

11/09
OHP

115x5
125x3
140x3

Dips
BWx1x12
BWx2x10

Chins
BW2x6
BW1x4


11/10
Deadlift
135x5
225x5
245x5
290x3
325x3

53lbs KB
Snatches
1x15L+15R
4x10L+10R

Deadweight Snatches
1x 3L+3R
AB wheel rollouts
1x3 (abs did NOT like this. still feeling 'em a few days later.

11/12
Bench Press
95x5,115x5,135x5
150lbsx5
170lbs x3
190lbs x3

Incline Press
2 45lb DB 2x10
2 55lb DB 1x6

1 arm DB Row
80lbs 12L+12R
90lbs 10L+10 R
100lbs 10L+10R

Post Reply