Tone's log

[Tonyb3030]

1-23-18

Starting an HLM set up after linear progression.

Stats:

Height: 6'
BW: ~255
Age: 26

Squat: 360x1, 315x5
Bench: 250x1
Press: 155x1, 135x5
DL: 433x1, 405x5
Power Clean: 185x1
Front Squat: 250x3

Goals pretty much in order of how much I care:

Press 185x5
DL 500x1
Squat 365x5
Front Squat 275x5
Power Clean 225x1
Bench 275x1
Dips 10 rep sets
Chins more than 1 at a time


Just got over a week being sick, starting slow:

(setsxreps)

Squat 325x1, with belt 275 3x5
Press 135 5x5
Power Clean 135 5x3

[Tonyb3030]

1-25-18

First time ever in my life Snatch: ramp to 120 and got folded in half, dropped down to 95 and ramped back up to 120x1
Front Squat: 225x3,2,1
Bench w. 1 second pause: 185 5x5
DB row 60x10, 65x8, 75x8

PPST3 has an HLM template which recommends an actual heavy day, light day, and medium day. Andy Baker's articles and others recommend doing a heavy move, medium move, and light move each day. I'm still ironing out the kinks with which one I want to do. But if this day says the same (light pull, light squat, heavy press) then I am going to move bench press to the first or second exercise slot.

Also need to lower the weight on front squats. My legs can take it but my upper back can't.

[Tonyb3030]

1-27-18

(Setsxreps)

Snatch: ramp to 130x1
Deadlift with belt: 415x1, 365 2x5
Push press (leg drive): 165 5x3
Pause box squat no belt: 225 3x5
Dips: 3x3
Hex bar farmers walk: 305 10x50 feet
DB curls: 15 1x20

Probably the most fun I've had in the gym in a long time. This is technically "medium" day except for the Deadlifts. It just felt like work - form was tight, not too much stress.

I have an old lower back injury that I trained through so now I favor my right leg during squats. The pause box squats definitely feel like they're going to help me "even out."

[Tonyb3030]

1-30-18

Heavy Day

(Setsxreps)

Squat 325x1, with belt 275 4x5
Press 140 4x5, 1x4
Deadlift with belt 370 2x5
Lat pulldown 140 3x10

that press failure is going to haunt me all week.

[Tonyb3030]

2-1-18

Light day

Snatch: up to 145x1
Front Squat: 185 5x3
Bench w pause: 190 4x5, 1x4

Someone at my gym told me I was doing a muscle snatch. Going to take some videos and work on thrusting the bar "up" not "forward.
I got psyched out for that last bench rep.

Just started grad school this week, and I never get a full nights sleep, so, maybe that's the issue.

[Tonyb3030]

2-3-18

Medium day

(Setsxreps)

Snatch 65 6x3
Pause DL 285 3x5
Push press (leg drive) 170 5x3
Pause box squat 230 3x5

DB shrug/DB hammer curl super set whatever whateverxwhatever


Dropped the weight to pennies on snatch so I can learn form. I started this log 2 weeks ago with completely different intentions lol. Definitely moving "learn snatch" to top of the list.

Love training on Saturday. That extra sleep and the fact that I have nothing to do all day makes the session so gooooood

[Tonyb3030]

2-6-18

(Setsxreps)

Squat w belt 285: 5x5
Press 140: 5x5
Deadlift w belt 375: 2x5
Lat pulldown 120: 4x10

Great day!

[Tonyb3030]

2-8-18

Light day

(Setsxreps)

Snatch 125x1, 95 6x3
Bench w 1 Ct pause 190: 5x5
Front squat 195: 3x5

DB incline 50: 2x15, 1x10
Wide grip cable row super light 3x20

Grinded through that whole workout. Oi

[Tonyb3030]

2-10-18

Medium day

(Setsxreps)

Clean 135 6x3
Pause DL 295 3x5
Push press (leg drive) 175 5x3
Pause box squat 235 3x5
Tall muscle snatch w bar 3x5
DB shrug/DB curls super set weight repstimessets


Pretty much wanted to puke the entire time.

This is my second workout with my new SABO powerlifts. The strap configuration is better than my last pair of shoes, so my feet don't rotate inside the shoe anymore. What a difference!

Worked out at the Y today because my gf wanted company.

Pros:

I can hog the squat rack all day.

Cons:

no music, it's like the fitness library in there.

Hex plates. Hex plates are the bane of my existence.

[Tonyb3030]

2-13-18

Heavy day

(setsxreps)

Squat w belt 295 5x5
Press 145 5x5
Deadlift w belt 380 2x5
Bent over row 135 3x8

Squats were a little sloppy, want to repeat the weight.

Sailed through everything else. I woke up so shot today and I just put how mad I was that I was tired into the bar. Whatever, find something to get worked up over and get after it!