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Post Info TOPIC: TRON's training log
TRON


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RE: TRON's training log
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Transmutation Block
Week 3 - Day 1

- Good day overall, did not feel recovered coming in to it but just needed to shake out cobwebs

Squat + Green With belt
- x1 \ 5% \ 9-10
- Setting a baseline for this today
- Decided to wear belt for this max
- Was pretty good at guessing what my max might be
- I am surprised actually that I was able to do these numbers a bit
- Got 550 on camera, and ran out of room on camera for 570
- Do not know where the 570 came from, I was going to quit at 550
455 x1 @7
495 x1 @8
550 x1 @9-9.5 (on camera)
570 x1 @10 (camera ran out of space)

Time: 24 Min

Paused Bench (pinky on ring)
- x1 \ 5% \ 9-10
- Frigged up today, I was supposed to do  3ct Pause Bench - middle finger on ring but did regular bench with pinky on ring instead. Do not know where my mind was at when I mixed up the exercises.
- Will make up for this on Thursday by switching back to this exercise instead of doing pinky on ring bench then
315 x1 @7
355 x1 @8-8.5
405 x0 (missed)
375 x1 @9.75

Time: 17 Min

3Board (thumb from smooth) + 90mm
- x6 \ 5% \ 8-9
260 x6 @8
275 x6 @9 (PR)
260 x6 @9 (5%)  got tired quick on this one

Time: 11 Min

Total Training time: 98 Min

Green Band Squat 550x1 @9.5


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TRON


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Transmutation Block
Week 3 - Day 2

- Feeling good today!

Deadlift against Doubled Mini With Belt
- x1 \ 5% \ 9-10
- Decided to wear belt for this max
- I am happy about this
- Kind of getting the benefits of both standing on an elevated surface (jump stretch platform), plus pulling against bands
- Even though I have done this exercise before without a belt, I am not counting this as a PR because this is the first time in a belt doing this.
500 x1 @7
545 x1 @8
605 x1 @9
660 x1 @10

Time: 17 Min

Floor Press
- x4 \ 5% \ 8-9
- Think I got some good work in here
- Small PR
335 x4 @8
350 x4 @9 (PR)
335 x4 @8 (5%)
335 x4 @8
335 x4 @9

Time: 17 Min

Lunges No Belt
- x6 \ 5% \ 8-9
180 x6 @8
190 x6 @9 (PR)
180 x6 @9 (5%)

Time: 10 Min

Total Training time: 83 Min

Now to go out and water my precious nematodes, my precious. You will get my filthy next door neighbor wont you my pretties hehehehehehehehehehehehe

Double Mini Deadlift 660x1 @10

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JordanLinteris


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Nice pull man! That looked pretty heavy duty on the upper portion. I can tell it was heavy by the "deflating balloon" noises I was hearing. Slow down on the gains. Leave some for the rest of us.

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The way to Jordan's heart, is through his left ventricle.
TRON


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Thanks Jordan

I am not sure how much tension that setup is giving me, but definitely enough to make me have to work for it.

At least the balloon noises were just coming out of my mouth though - this time ashamed





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MikeGagne


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Wow TRON 660 very impressive. Thanks for the feedback and support also. I hope someday I can lift the big boy weight like you do. Take care and thanks. Keep up the heavy lifting.

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BobW


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That's hyoooge, Chris. Nice work!

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TRON


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Thanks Mike and Bob smile

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TRON


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Transmutation Block
Week 3 - Day 3

Bodyweight:
278.7
- Down very slightly from last week. Aiming for very slow weight loss, hoping it will be Body fat.

Static Stretching:
10 min static stretching + mobility

Passive Recovery:
Rolling on Hockey Balls for Glutes, Lower Back, and Pecs

Prehab/Rehab:
- Side Lying External Rotation 10 lbs 3 sets x10 each
- External Rotation Stretching
- Spinal Traction: Front and Rear Bridges on SWISS for 60 sec each
- Ab Wheel 2 sets x10
- Landmines 2 sets x10 with Olympic bar

Neglected Muscles:
Fat Man Pull Ups 2 x 10

Conditioning:
109-138 bpm
- Steady State
- Did combo of 8 inch step ups, and various types of running\jogging in place
- 20 Min Total time
- Maximum heart rate of 140 BPM
- Average heart rate of 130 BPM

Total Training time: 71 Min


-- Edited by TRON on Wednesday 13th of May 2009 09:11:15 PM

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JordanLinteris


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Hey Tron, just curious when you are doing a comp? What province do you lift in?

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The way to Jordan's heart, is through his left ventricle.
TRON


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Hey Jordan
I am in Ontario, and am hitting the Ottawa Open on July 18.
Then I will be lifting again in October at provincials.

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TRON


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Transmutation Block
Week 3 - Day 4

- This day was tough
- Elbows and knees feel rickety today

3ct Pause Bench, middle finger on ring
- x1 \ 5% \ 8-9
- This went very poorly today.
- Kind of mentally deflating for the rest of the workout
- Blaaahhhhh
335 x1 @8
355 x1 @9
375 x0 - Pause was full 3 seconds, solid on chest, stopped about 3/4 up. Fought this a long time.
365 x0 - Just creamed by now

Time: 17 Min

Deadlift Standing on Plate, No Belt
- x4 \ 5% \ 8-9
- Squeezing the Glutes the whole way really helps a lot
- Abs were fatigued doing this
- This is a tough exercise but I like it
545 x4 @8
570 x4 @9 (PR)
540 x4 @8 (5%)
540 x4 @9

Time: 16 Min

DB Military Press, Neutral Grip
- x8 \ 5% \ 8-9
- Shoulders and triceps feel like it is sleepy time
75 x8 @8
75 x8 @9
70 x8 @9

Time: 9 Min

Total Training time:  86 Min


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TRON


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Transmutation Block
Week 3 - Day 5

- Could not have been less motivated or apathetic coming into today, but it turned out well

Manta Ray Olympic Squat, No Belt
- x4 \ 5% \ 8-9
- Got good volume relatively speaking for me on a 5% day
- Solid, and not rusty like last week
375 x4 @8
395 x4 @9 (PR)
375 x4 @8 (5%)
375 x4 @8
375 x4 @8

Time: 17 Min

Paused Bench (pinky on ring)
- x4 \ 5% \ 8-9
- Big improvement in benching from yesterday
- Good pauses
- Lots of good triceps involvement
305 x4 @8
320 x4 @9 (PR)
305 x4 @8 (5%)
305 x4 @9

Time: 14 Min

Close Stance GoodMorning, no belt
- x8 \ 5% \ 8-9
- Oh man this was hard on the old brain, bad brains.
345 x8 @8
360 x8 @9 (PR)
345 x8 @8 (5%)
345 x8 @9

Time: 15 Min

Total Training time: 76 Min

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Tony Reid


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Dude...you don't need a cheesy shirt, you're way strong as it is...Great work!!

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TRON


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Hey thanks man!
Still. I think I need to get one just to be on the safe side....


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TRON


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Accumulation Block
Week 1 - Day 1

Suited Squat (Loose) - With Belt - No Wraps
- x4 \ 3% \ 8-9
- I was really only hitting parallel at best.
- I am a little bit frustrated on my depth and technique today disbelief
- Also this suit is one size too big, so it should not be as hard to hit depth
- If anyone has any tips for my squat technique they could pass along I would be all ears!
545 x4 @8
565 x4 @9 (PR)
550 x4 @9 (3%)

Time: 16 Min

565 x4 @9


Paused Competition Raw Bench
- x4 \ 3% \ 8-9
- Squatting pooped me out today, pretty tired now
310 x4 @8
325 x4 @9 (PR)
315 x4 @9 (3%)

Time: 10 Min

J.M. Press
- x6 \ 3% \ 8-9  old max
- I do this as a combo Tricep press\extension, over my neck\face
260 x6 @8
270 x6 @9
260 x6 @9 (3%)

Time: 9 Min

Training time: 80 Min

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