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Post Info TOPIC: Grants Training Log


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RE: Grants Training Log
  


Ab wheels are actually a good piece of equipment too.

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I have trouble keeping count so I never do, I just go by feel kinda like shooting for a nine. I quit when I only have a rep or so left. On abs this varies greatly so I don't usually even worry about the reps. As for sets I shoot for a minimum of three and will go as high as five if its a extra workout. I do most of my stuff as a gigantic superset, with the exception of the bridges which are a superset unto themselves, exactly like your doing. You will adapt quickly to the bridges so I have experimneted with several things to keep the time under a minute. the best is to put your feet on a bench so that its like an incline pushup. We also have a half yoga ball at the gym which works great since you have to fight to stay stable. Make sure when you do the bridgest to squeeze your glutes the whole time so you stay flat and don't sag.

I've added a couple new core things since I don't want to get burned out on the same exercises, weighted knee lifts which are an obvious benefit and a hanging upside down situp which sounds goofy but is super effective. Just hang upside down from the pullup bar and do situps, this really contracts every muscle in the abdomen. I use these after heavy squat workouts for the de-compression effect. There is one small thing though you need someone to hold your feet down cause otherwise as you fatigue there is a tendency to loosen your grip on the bar and fall on your head.

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-Nick


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Saturday

Weighted Situps Decline 45lb plate: 8        8       8
Weighted V-Ups (superset):           10x8  15x8  20x8

Bridge Front:  1min    1min
Bridge Side:    30sec   30sec
(superset)

Olyptical: 30min (Fat Burn - HR: 110-135)

I tried underwoods workouts for the core and i just started so i did it pretty slow.  It was really really hard and my abs are sore but i dont think that i worked it as hard as underwood did.  It was hard to get up for this by myself.  Underwood let me know what kinda weights and reps and stuff that you did for this workout.  My core needs the help.

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Friday

Incline (45-55 degrees): 80-90%, 5-6 sets @8-9, 20 min
- 245x2@9
- 245x2@8
- 255x2@9
- 260x2@9 - PR
- 250x2@8.75
- 235x2@9 (23min)

2 sec Iso Mio Deadlift (off floor): 80-90%, 5-6 sets @8-9, 20 min
- 360x2@8
- 385x2@9
- 390x2@9 - PR  
- 390x1@9 
- 365x2@9 (25min)

J.M. Press: 5-7x4 @8-9, 20 min
- 170x4@8
- 190x4@9
- 195x4@9 - PR
- 185x4@8.5
- 185x4@8.5
- 175x4@8 (22min)

-Total Training Time: ?min
-Incline (45-55 degrees): I think this was a little less of a degree of incline than last week and i tried to base my goal off two weeks ago.  My goals get harder to hit as the percentages go up.  It was a PR for 2 but not the greatest.
-2 sec Iso Mio Deadlift (off floor): This was a small PR but a little behind my goal weight.  The exercise was much harder at lower reps and my back hates me for this.  I really need to get my legs more engaged in the deadlift.
-J.M. Press: These were ok solid PR and I think that i finally got them down pat.


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Thursday

Front Squat: 80-90%, 5-6 sets @8-9, 20 min
- 235x2@8
- 250x2@9 - PR
- 260x1@10 - hit the pins
- 260x1@8.75 - slipped off crap
- 235x2@9 - slip, shut it down (25min)

Medium Grip Bench (pinky on ring) +180pp: 70-80%, 5-7 sets @8-9, 20 min
- 145x3@7
- 155x3@7.5
- 165x3@8 
- 165x3@8 
- 155x3@7.5
- 155x3@8 (21min)

Snatch Grip Deadlift off 45lb plate: 5-7x5 @8-9, 20 min
- 305x5@8
- 335x5@9 - PR
- 315x5@8 
- 315x5@8.75
- 300x5@9 (25min)

-Total Training Time: 109min
-Front Squat: This was poor because it was back at my own gym with the really thick, fat bars that always keep falling off my shoulders.  I was able to hit a very small PR but it was not a goal weight.  I missed my goal weight by hitting the pins so i was very angry.
-Medium Grip Bench (pinky on ring) +180pp: No PR but i destroyed my goal weights and the sets and technique felt awsome.  I was in the groove and getting some good leg drive.
-Snatch Grip Deadlift off 45lb plate: These were pretty good because i was able to keep my hips low in the movement and my back was straight but not really arched.  Small PR.

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Tuesday

Close Grip (thumb from smooth) 2 Board Press +90mm: 80-90%, 5-6 sets @8-9, 20 min
- 235x2@8.75
- 235x2@8
- 245x2@9
- 250x2@9 - PR
- 240x2@9
- 225x2@8 (21min)

Sumo Deadlift off 45lb plate: 70-80%, 5-7 sets @7-8, 20 min
- 315x3@7
- 335x3@7.5
- 350x3@8
- 340x3@8
- 320x3@7.5
- 315x3@7 (22min)

Seated Military Press: 5-7x4 @8-9, 20 min
- 160x4@8
- 175x4@8.5
- 180x4@9 - PR
- 170x4@9
- 160x4@8.5 (20min)

-Total Training Time: 110min
-Close Grip (thumb from smooth) 2 Board Press +90mm: These started out a little rough but ended up ok.  I hit a small PR not really what i projected from the last two weeks but it was decent none the less.  Triceps still need work.
-Sumo Deadlift off 45lb plate: This was a lot of volume but i was really happy with how the exercise went.  The sumo is not bad but still not nearly as good as conventional.  Overall still very good work.
-Seated Military Press: This was barely a PR so it was good for me.  I only did 5 sets because i had to run out but this was good anyways cause i hit a good number of sets in the other two exercises so i made up for it.


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Monday

2sec Pause Squat: 70-80%, 5-7 sets @7-8, 20 min
- 285x3@7
- 305x3@7.75
- 325x3@8
- 330x3@8
- 315x3@8
- 295x3@7.5 (26min)

2sec Iso Mio Bench: 70-80%, 5-7 sets @7-8, 20 min
- 225x3@7.5
- 245x3@8 - PR
- 235x3@8
- 225x3@7.5 
- 225x3@8
- 215x3@7.5 (22min)

Lunges: 4-5x6 @8-9, 20 min
- 165x6@8
- 180x6@9 - PR
- 155x6@8.5 
- 160x6@8 (22min)

-Total Training Time: 90min
-2sec Pause Squat: Tons and tons of volume and i got 5 lbs higher than my personal goal for the day so i was very pleased with how this went.  I am still coming up crooked which pissed me off and probably accounts for some of the red lights that i got. 
-2sec Iso Mio Bench: This was a PR but it may have been a touch harder than than an 8 but i think i could have gotten 2 more reps.  They were tough so whatever.
-Lunges: These were so freaking hard.  It was a PR for sure but i am speaking one day in the future and my legs and glutes are on fire.  I am pretty glad that i am done with these for a while.


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Friday

Incline (45-55 degrees): 75-85%, 3-4 sets @8-9, 15 min
- 230x3@9
- 230x3@8.75
- 230x3@9
- 230x3@9 (16min)

2 sec Iso Mio Deadlift (off floor): 75-85%, 3-4 sets @8-9, 15 min
- 335x3@8
- 375x3@9 - PR
- 375x2@9  
- 375x2@9 (18min)

J.M. Press: 4-5x5 @8-9, 15 min
- 160x5@8
- 175x5@8.75
- 185x5@9 - PR
- 165x5@8.5 (18min)

-Total Training Time: 90min
-Incline (45-55 degrees): This was really hard and i dont think that it was the same incline that i was working with back at home.
-2 sec Iso Mio Deadlift (off floor): This was a big PR for me and the weight felt decent in my hands, i need to do more heavy sets to try and keep my back straight.
-J.M. Press: These were ok solid PR and i hope i am doing them right.


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Thursday

Front Squat: 75-85%, 3-4 sets @8-9, 15 min
- 225x3@8
- 245x3@9 - PR
- 245x2@9
- 225x3@8.5 (16min)

Medium Grip Bench (pinky on ring) +180pp: 75-85%, 3-4 sets @8-9, 15 min
- 160x3@8.5
- 170x3@9 - PR
- 170x3@9 
- 155x3@8.5 (17min)

Snatch Grip Deadlift off 45lb plate: 3-4x6 @8-9, 15 min
- 295x6@8
- 325x6@9 - PR
- 305x6@8.5 (15min)

-Total Training Time: 97min
-Front Squat: Great PR because my form is getting really really good and i was getting the depth that i needed to get for these to be considered front squats.  Much much better than they were the last two weeks.  Cant wait to see how this goes next week.
-Medium Grip Bench (pinky on ring) +180pp: Small PR and im not really sure what else to say about this.
-Snatch Grip Deadlift off 45lb plate: When i am pulling conventional my knees are coming in more than they should and i have not idea what to do about it.


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Tuesday

Close Grip 2 Board Press +90mm: 75-85%, 3-4 sets @8-9, 15 min
- 225x3@8.5
- 240x3@9 - PR
- 240x3@9
- 225x3@9 (16min)

Sumo Deadlift off 45lb plate: 75-85%, 3-4 sets @8-9, 15 min
- 335x3@8
- 355x3@8.25
- 370x3@9 - PR
- 350x3@9 (17min)

Seated Military Press: 4-5x5 @8-9, 15 min
- 150x5@8
- 160x5@8
- 175x5@9 - PR
- 160x5@9 (18min)

Olyptical
- 10 incline x20mins

-Total Training Time: 87min
-Close Grip 2 Board Press +90mm: I did ok with these i dont really remember but it wasnt a big PR.
-Sumo Deadlift off 45lb plate: These were awsome, this was a huge PR for me and the form was really good.
-Seated Military Press: Decent PR for the conditions.


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Monday

2sec Pause Squat: 75-85%, 3-4 sets @8-9, 15 min
- 295x3@8
- 320x3@8.5
- 340x3@9 - PR
- 315x3@9 (18min)

2sec Iso Mio Bench: 75-85%, 3-4 sets @8-9, 15 min
- 230x3@8
- 245x3@9 - PR
- 245x2@9
- 225x3@8.5 (17min)

Lunges: 4-5x5 @8-9, 15 min
- 175x5@8.5
- 185x5@9
- 195x5@9 - PR 
- 175x5@8 (21min)

Ab Ball Throws 20 degree decline
- 3x15

-Total Training Time: 81min
-2sec Pause Squat: Good stuff I was happy with the PR, dont have much to say this was over a week ago.
-2sec Iso Mio Bench: This was decent not a big PR.
-Lunges: These were ok and tough.

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Friday

Incline (45-55 degrees): 70-80%, 4-5 sets @8-9, 20 min
- 225x4@8
- 235x4@8.75
- 240x4@9 - PR
- 225x4@9 (20min)

2 sec Iso Mio Deadlift (off floor): 70-80%, 4-5 sets @8-9, 20 min
- 315x4@8
- 340x4@9
- 350x4@9 - PR 
- 325x4@8.5 (22min)

J.M. Press: 4-5x6 @8-9, 20 min
- 135x6@8
- 145x6@8
- 160x6@8
- 175x6@9 - PR
- 155x6@8.5 (21min)

-Total Training Time: 95min
-Incline (45-55 degrees): This incline was the only degree of incline that they had and it was not the normal degree that i usually use.  I like using the regular grip on these because it is a lot more shoulders and i really need that.  Anyways this was a good PR and the weights were pretty good so i was happy.
-2 sec Iso Mio Deadlift (off floor): This was a 15 pound PR so i was really really happy about it.  On the PR set my hamstrings were shaking like i had parkinsins and that is how my body usually reacts when my hamstrings are really working hard.  Holding that position was so hard but it helped a lot.  I was able to hold my back in place so much better this time and that was good. I need to look into doing these more.
-J.M. Press: These were ok.  It was a solid PR cause i never got this high before because of my elbows.  My triceps were pretty smoked after doing these and I am still trying to get my form down.  I was getting better at it sets 3 and 5 so there is still a learning curve i have to master.


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Thursday

Front Squat: 70-80%, 4-5 sets @8-9, 20 min
- 215x4@8
- 230x4@9 - PR
- 225x3@8.5
- 225x2@8.5 - slid
- 225x2@9 - slid (22min)

Close Grip (thumb from smooth) 2 Board Press +90mm: 70-80%, 4-5 sets @8-9, 20 min
- 215x4@8
- 235x4@9 - PR
- 225x4@9 
- 215x4@8
- 215x4@8.5 (23min)

Snatch Grip Deadlift off 45lb plate: 3-4x8 @8-9, 20 min
- 275x8@8
- 305x8@9 - PR
- 285x8@8.5 (17min)

-Total Training Time: 110min
-Front Squat: Getting the form down on these was really hard to begin with.  Eventually i got it to just stay upright with a quick decent with lots of bounce out of the hole.  The first 225 set was awsome.  I would have done more reps on the next two set but the bar would slide off my shoulders.  I was having a real hard time with that.  I stuck with 225 because i need the practice at heavier weights.  Ok PR
-Close Grip (thumb from smooth) 2 Board Press +90mm: This was a PR that i was really pleased with.  I dont remember doing these before so i dont really have a PR.  The number were really good though.  Lots of volume and good weights.  I just wish people would stop being dumbasses and stop trying to touch the weight.  I met this eastern european guy who was the only good spotter in the joint.  He was squatting today and his form was amazing and was killing me in the weight on the bar department too.  Is it just me or do all eastern european guys know how to squat really well and the americans who come to regular gym suck at it.
-Snatch Grip Deadlift off 45lb plate: These were really tiring and i was ready to pass out after just 3 sets.  I hit a 10 lb PR so that was really good.  My partner wasnt there so i dont know how the form and stuff was but I imagine it was fine.


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Wednesday

Recovery Squat: 45x2min
RDL: 45x2min
Goodmorning: 45x30secx2
Bench: 20x2min
Ext Shoulder Rotation: 15x8 20x8 20x8
Ab Crunch: 180x8 170x8 170x8
Stretch

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Still hitting a PR without being recovered is a good sign!

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