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Post Info TOPIC: KT's log
KyleThompson


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Posts: 26
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RE: KT's log
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Block 1/Week 3/Extra day 1/Session 2
BW 225

Bench
225x10 (64%)
275x5 (79%, heavy?)
315x1 (90%)
275x5
225x10
Wow. Bench feels incredibly strong right now, had 3-4 reps in the tank with 315. I did this boring pyramid because I completely forgot what I had planned for tonight, but now realize I was supposed to do inclines... oh well!

Squat
225x6 (55%)
245x6 (60%)
265x6 (65%)
285x4 (70%)
305x4 (75%)
325x3 (80%)

Pendlay Row
185x5x5 (.06)

Hammer curl
50x5x3 (.06)
Wrist was killing me for these!

GPP
Climbin' the 'Mill
20 min @2.8 mph, 7.5 (.4)

My entire back hates me right now. Was planning on doing more, but decided against it. I have another double session tomorrow with a heavy squat in the second session, but mostly main movements, not much acc/gpp. I am over-reaching this week, busting my ass then deloading next week before getting back into the gear in August. I got 16 hrs of combined sleep Sunday night, will try to get 10-12 a night for the rest of the week so I can stay on my toes for the craziness that is to come!

VOLUME ASSESSMENT

UPPER
50-70%= 20
70-80%= 10
90-100%= 1
TOTAL= 31
RELATIVE= 35
PRILEPIN RATING= 1.23

LOWER
50-70%= 18
70-80%= 8
80-90%= 3
TOTAL= 29
RELATIVE= 27.25
PRILEPIN RATING= .84

__________________
Training for: UPA Push/Pull (oct 17) UPA Midwest (Jan 30) UPA Natls (apr ?)
KyleThompson


Veteran Member

Status: Offline
Posts: 26
Date:
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The lost posts...

Tuesday
Block 1/Week 3/Day 1

AM session:

OHP
45x6x2
100x6x2 (50%)
135x3 (68%)
145x5x4 (73%, forgot last set?)

Incline
135x10
185x5 (67%)
205x3 (75%)
225x3x3 (82%)
Wow, this was about limit...

Pressdowns
100x20x5 (.05)

thats all I remember...

PM session:

Squats
135x6
225x5x2 (55%)
315x3 (78%)
365x1 (90%)
405x1 (100%)
Supposedly, 405 was deep and fast, but it didn't feel like either! Wanted to film it but forgot camera

Pro Squatter
Narrow stance
405x5 (69%)
495x3 (85%)
Yep, actually did 5 reps in a suit...

Deficit DL, conv
335x5 (67%)
385x5 (78%)

VOLUME ASSESSMENT
UPPER
PR= 1.68

LOWER
PR= 1.55

ACC/GPP
PR= 0.25
-----------------------

Wednesday
Block 1/Week 3/Extra Day 2
BW 224

Hanging Leg Raise
10x3 sets (.04)

Weighted Romans
BW+25x10x3 (.06)

Hypers
BWx10x3 (.08)
Hamstrings were "popping" so called it there

GPP
Treadmill
30 min@ 2.9 mph, 7.5 incline (.8)
Not too bad, HR topped out at 138-140

VOLUME ASSESSMENT
ACC/GPP
1.34

-----------------------

Thursday
Block 1/Week 3/Day 2
BW 220 (!)

Squat
135x6x2
225x5 (55%)
275x5 (68%)
325x5 (80%)
345x3 (85%)
365x1 (90%)
Way too hard... CNS is FRIED for some reason

Bench
135x15x2
225x5x2 (64%)
315x5 3board (78%)
315x3 2board (82%)
315x1 1board (86%)

Benched with Frey's brother... cool dude. Pretty strong too! I personally wasn't worth **** though...

VOLUME ASSESSMENT
LOWER
PR= 0.8

UPPER
PR= 0.69


__________________
Training for: UPA Push/Pull (oct 17) UPA Midwest (Jan 30) UPA Natls (apr ?)
KyleThompson


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Status: Offline
Posts: 26
Date:
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Friday
Block 1/Week 3/Day 3

Session 1 @ commercial gym:

Bench
45x20x2
135x15x2
225x5x2 (64%)
245x5x2 (70%)
265x5 (76%)

Pendlay Rows
185x6x5 sets (.06x3, .08x2)

V rows (with Rustoleum et al)
125x10 (.04)
200x10 (.08)
250x5 (.1)

Pullups
BWx40 reps in 6 sets (.06x2, .08x2, .1x2)

Head to Des Moines Strength Institute...

Sumo, raw
135x3
225x3 (53%)
315x3 (74%)
365x1 (86%)
385x1 (91%)
425x1 (100%, PR)

DMSI is having an Olympic meet tomorrow, and they basically moved everything I planned on doing into the storage room, so no GHRs or RH. Was going to pull the sled, but I just bull****ted instead.

VOLUME ASSESSMENT

UPPER
PR= 0.81

LOWER
PR= 0.73

ACC/GPP
PR= 1.04

As you can see, took it REALLY easy today!

-------------------------

Saturday
Block 1/Week 3/Extra day 3
BW 223

This may have been teh gheyest training session ever... I honestly don't remember the last time I did 3 bicep exercises in one day...

Cable Curlzzzz
100x12x5 sets (.06)
Goal: 100x20x5

Hamma Curl!
30x10 (.04)
50x6x3 (.06)
Supposed to do 5 sets, wrist hurt too bad

Reverse EZ Curl
45x20x3 (.06)
This did exactly what it was supposed to do

Shrugs
135x25 (.02)
225x12 (.04)
315x12x4 (.06x3, .08, Probably a PR)
225x25 (.06)
Goal: 315x20x5

Static BB Hold
315x15 sec (.1)
315x10x2 (.1)

GPP
Treadmill
30 min @ 3.0mph, 7.5 incline (1.0)
HR held pretty steady at 141-142 until the 20 minute mark, when I developed some moderately painful back and calf pumps, but the HR still only jumped to 150. A few months ago I would have hit 160 HR by the 10 minute mark lol, so I am really happy with my conditioning. I will back off the conditioning for the next block, then hit it hard again in Block 3.

VOLUME ASSESSMENT

ACC/GPP
PR= 2.38

--------------------

WEEKLY VOLUME ASSESSMENT
BLOCK 1/WEEK 3

LOWER
PR= 5.38

UPPER
PR= 4.41

ACC/GPP
PR= 6.79

Well, I did the exact OPPOSITE of what I wanted to do this week... wanted the Lower Body Rating to be between 7-8, which didn't happen, keep Upper Rating under 5 (accomplished), and the ACC/GPP around 4 (not even close). In the coming blocks, I will try to pre-plan this out better, rather than wing it to get the desired results.



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Training for: UPA Push/Pull (oct 17) UPA Midwest (Jan 30) UPA Natls (apr ?)
KyleThompson


Veteran Member

Status: Offline
Posts: 26
Date:
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Sunday...
Block 1/Week 4/Day 1

Session 1:

Squats
no belt, divebombed like a sonofabitch
135x6x2
225x5x3 (55%)
275x5x2 (68%, these were all paused)

GPP
Yoke walk
315x50ftx2 (.1)
495x50ftx1 (.4)
315x50ftx2 (.1)

Stones
250x1x3 (.1)
Actually lapped and "loaded" these, which is a PR for me! The arm work must be paying off...

Session 2:

Bench
135x15
185x10 (53%)
225x5 (64%)
275x2 (78%)
315x2x2 (90%)
Bench felt strong, still using a narrow(ish) grip

48 RageX
3 board
Close Grip (pinky on rings)
405x3 (70%)
495x3 (85%)
This FRIED my triceps, will DEFINATELY do these more! Technically, shirt work doesn't start till next week, but I wanted to get the feel of the shirt again.

Band Pushdowns
Purple x20x2 (.05)

VOLUME ASSESSMENT

UPPER
PR= 1.48

LOWER
PR= 0.64

ACC/GPP
PR= 1.1

__________________
Training for: UPA Push/Pull (oct 17) UPA Midwest (Jan 30) UPA Natls (apr ?)
KyleThompson


Veteran Member

Status: Offline
Posts: 26
Date:
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Monday
Block 1/week 4/Extra day 1
BW 223

Weighted Romans
25x10x4 (.06)

At this point, I decided to go ahead and do my OHP today rather than tomorrow, mainly because I was pissed off that the rest of today's **** was going to be super-ghey...

OHP (VERY strict, start from clavicle)
45x10
100x6x2 (50%)
135x3 (68%)
165x1 (83%, so fast I almost fell back with it!)
185x1 (93%, again very fast)
205x1 (103%, HUGE 20 lb PR, **** YES!)
185X2 (93%, ANOTHER FRAKKIN' PR!)
This put me in a DAMN good mood. I have PR'd on every lift except the squat this cycle!

Lat pull
150x10 (.08, narrow grip)
150x7 (.08, wide)
150x8 (.08, neutral)
Was going to do my next pullup session, but decided to break it up. Left a few in the tank in all these.

Machine OHP (all machine sets done with Neutral grip)
100x20 (.06)
137x20 (.1, PR)

Machine Incline
100x20
137x15, 5 rest pause (.1, .08)

Machine press
100x20
137x15, 5 rest pause (.1, .08)
I honestly have no idea what rest-pause is, but I waited 5-10 secs and finished the sets, so I am calling it rest-pause! My chest was so pumped I couldn't wipe the sweat off my forehead with my sleeve LOL.

GPP
Treadmill
30 min, 2.8 mph, 10.0 incline (1.0)
I got bored from 10-20, so I did 1 min intervals of speed walking (3.2-3.5 mph). HR was steady at 162 until I started the intervals, where it peaked at 180ish; the last 10 min was 165-167. During the cool-down, it only took a little over 2 min to get HR down under 130. This session should have knocked me on my ass, but I am feeling good!

VOLUME ASSESSMENT

UPPER
PR= 1.39

ACC/GPP
PR= 2.06


__________________
Training for: UPA Push/Pull (oct 17) UPA Midwest (Jan 30) UPA Natls (apr ?)
KyleThompson


Veteran Member

Status: Offline
Posts: 26
Date:
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Tuesday...
Block 1/Week 4/Day 2
BW 221

AM session:

Bench
135x15
185x8x3 (53%)
deloadin'

Z-press
95x5 (59%)
135x5 (85%, PR)
135x3x2
Love this variation, you REALLY have to use your core/traps/delts to lock this out!

Oblique Hypers
BWx10x4 (.06)

Cable curls (yawn...)
100x14x5 (.06)
I was actually able to do these without wraps with minimal pain... improvement!

Band pressdowns
15x3 (.08)

GPP
Treadmill intervals (.8)
Run rate: 6.0-6.5 mph, 2 min@ 2.0 incline, 185ish peak HR
Recovery rate: 2.8 mph, 2 min@ 2.0 incline, HR got under 140 every time
Total time: 20 min

then off to a massage...

PM session:

Squats
45x5
135x6x2
225x6x2 (55%)
315x3x2 (78%)
365x2x2 (90%, wrapped for 2nd set cuz knees were a bit achy)

Deficit DL
no belt
245x3 (50%)
335x3 (67%)
425x1 (85%)
475x1 (95%)
Really wanted to pull 500 like this, just wasn't in the cards tonight! 475 was slow but smooth, used pretty much all back lol leg drive is overrated!

VOLUME ASSESSMENT

UPPER
PR= 1.28

LOWER
PR=1.79

ACC/GPP
PR= 1.58

__________________
Training for: UPA Push/Pull (oct 17) UPA Midwest (Jan 30) UPA Natls (apr ?)
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tjxxx


Veteran Member

Status: Offline
Posts: 30
Date:
RE: KT's log
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Bench assistance
bw 220

5/3/1 OHP
135x5
160x10 (PR)
135x10x2

DB flat bench
75x20x3

Dips
BWx30
BWx20

Front/side raise
20x10x3

barbell complex
3 rounds

had a friend that trained with me last summer come to train today... and it was frustrating as hell. His high school football coach wrote him a training program and he asked me to take a look at it. It was God-awful and I told him so. It looked like it was straight out of Muscle and Fiction : "do 5 sets of bench to 3 reps past failure". There was a million pressing movements in one session, all past failure. I told him the program was stupid and would just lead to overtraining, but he was stubborn because his coach played college football, so he OBVIOUSLY knew what he was doing. Then he got mad when i refused to help him with forced reps and told him to keep his ass on the bench. 18 year old kids frustrate the hell outta me.
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