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  1. #1
    Join Date
    Oct 2011
    Location
    Winona, MN
    Posts
    56

    Default animus's TM training log

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    Heyo,

    Background:

    I was on SS for over 7 months (feb. 10), before I switched to TM upon moving to a university (aug. 22). Going to a university has given me access to one of the most well stocked gyms I've ever seen (bumper plate stations and squat racks as far as the eye can see), and since I've had the good fortune of working out there, along with switching to TM, all my lifts have gone up quite well. As of now I'm training for general strength and power, not really specific to any activity.

    Characteristics:

    Age: 20
    Height: 6'0
    Weight: 215
    Favorite lift: varies, but for now a tie between squats and power cleans.
    Strengths: Deadlift
    Weaknesses: Bench, OHP
    Main Goal: getting my 5RM bench, squat, and deadlift up to 2 plate, 3 plate, and 4 plate, respectively.
    Main Goal #2: attaining PC 3x5 at BW

    5RM's at the start of TM

    Squat: 260 x 5
    Bench: 200 x 5
    Deadlift: 355 x 5
    Over-Head Press: 125 x 5
    Power Clean: 155 x 3 x 5

    These are my current 5RM's:

    Squat: 300 x 5
    Bench: 210 x 5
    Deadlift: 391 x 5
    Over-Head Press: 135 x 5
    Power Clean: 182.6 x 3 x 5

    This was a Heavy Volume day (October 31st):

    Low-Bar Back Squat:
    135x5x2
    185x5
    225x3
    255x2
    270x5x5 *[went well]

    OH Press:
    45x5x2
    65x5
    95x3
    105x2
    115x5x5 [got up to work sets but pain in the inside of my elbow (golfers elbow?) told me that it might be a good idea to rest my elbow for this week]

    Deadlift:
    154x5x2
    220X5
    264x3
    330x2
    374x5 (deloading from 391.6x5 as my 391.6x5 seemed like it was taking me too long between each rep)
    [did 374 but it felt harder than I thought it would, might have to consider deloading more]

    weight (in pounds) x rep x set
    *[ ] brackets indicate post work out notes
    Last edited by animus; 11-09-2011 at 05:58 PM.

  2. #2
    Join Date
    Oct 2011
    Location
    Winona, MN
    Posts
    56

    Default

    This was a rest day (November 1st)

    Drilling basketball technique 30 min
    Run 1 mile as fast as possible (shooting for under 7:30 min)[didn't quite make that time]

    total ~40 min

  3. #3
    Join Date
    Oct 2011
    Location
    Winona, MN
    Posts
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    Light Volume Day (November 2nd)

    Squats
    95x5x3
    115x5
    135x3
    155x2
    180x5x2 [form felt good, I'm ready for my weekly 5RM increase on friday]

    Bench Press
    95x5x2
    135x5
    155x3
    175x2
    190x5x3
    (Because of my elbow issue I'm going to replace BP with DB flys because the elbow is kept in a relatively isometric position)

    Dumbell Flys (weight recorded per hand)
    20x5x2
    30x5
    40x3
    50x2
    60x5x3

    [flys felt good, I might consider replacing BB bench press with the DB version]

    Hang Cleans
    110x3
    132x3
    154x3x3

    [this training session went well]
    Last edited by animus; 11-02-2011 at 07:02 PM.

  4. #4
    Join Date
    Oct 2011
    Location
    Winona, MN
    Posts
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    Default

    Rest Day

    Drilled basketball technique for 25 min
    Ran 1 mile
    stretched for 10-15 min
    Last edited by animus; 11-03-2011 at 03:53 PM.

  5. #5
    Join Date
    Oct 2011
    Location
    Winona, MN
    Posts
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    Default

    Low-Volume High-Intensity Day

    TIME TO BREAK SOME MOTHERFUCKING PRs!

    Squat: http://www.youtube.com/watch?v=cR3cNAPe3ME

    135x5x2
    185x5
    225x3
    275x2
    305x5 [hard as fuck, I think my feet were angled out too much.]

    DB Press

    20x5x2
    30x5
    40x3
    50x5

    Power Clean: http://www.youtube.com/watch?v=8PvTphOmlAk

    110x3x3
    132x3x3
    154x3x3
    187x3x5 [Felt great]
    Last edited by animus; 11-04-2011 at 06:23 PM.

  6. #6
    Join Date
    Oct 2011
    Location
    Winona, MN
    Posts
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    Rest Day

    Practiced doing the power split, along with the jerk split with no weight on the bar for about 5 min.
    stretched for about 3 or 4 min
    ran a mile
    stretching/breathing/concentration (yoga) exercises for 10 min

  7. #7
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    Oct 2011
    Location
    Winona, MN
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    Rest Day
    Last edited by animus; 11-06-2011 at 08:42 PM.

  8. #8
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    Oct 2011
    Location
    Winona, MN
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    Heavy-Volume, Medium-Intensity Day

    Squat:
    135x5x2
    185x5
    225x3
    255x2
    275x5x5 [went well]

    Bench Press: (hopefully my elbow is healed up, the injury must've occurred from shit form or something.)
    95x5x2
    135x5
    155x3
    175x2
    190x5x5 [worked on form, felt a lot better on my elbow, surprisingly nice bench session]

    Deadlift:
    154x5x2
    220x5
    264x3
    330x2
    374x5 [a little slower than I would've liked, but overall good, will do same weight next week before I start going up again.]
    Last edited by animus; 11-07-2011 at 07:32 PM.

  9. #9
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    Oct 2011
    Location
    Winona, MN
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    Rest Day

    Stretched ~10
    row machine 5 min
    1 lap (10 = 1 mile)

  10. #10
    Join Date
    Oct 2011
    Location
    Winona, MN
    Posts
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    Default

    starting strength coach development program
    Light Day


    Squat:

    95x5x3
    135x5
    155x3
    175x2
    185x5x2

    OHP
    45x5x2
    65x5
    95x3
    105x2
    120x5x3

    Hang Cleans:
    110x3
    132x3
    154x3
    Last edited by animus; 11-12-2011 at 03:28 PM.

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