SoO's Training log

Discussion in 'Training Logs' started by Son of Odin, Oct 31, 2016.

  1. Son of Odin

    Son of Odin Accomplished Member

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    Resurrecting this for later
     
  2. Son of Odin

    Son of Odin Accomplished Member

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    Last day of the first block of 5/3/1

    Bench - 180x5, 205x3, 225x4
    Incline DB press - 60x12, 45x15, 45x12, 45x10, 45x10
    DB Rows 60lbs 5x10

    I've added 10 lbs to my previous deadlift and squat maxes and 5lbs to my OHP and bench maxes to recalculate my training weights for the next cycle. This will be post election so lets hope I will be riding a Trump Victory wave in the first week.
     
  3. Iron

    Iron Accomplished Member

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    May a Trump victory set you free!
     
    Son of Odin likes this.
  4. Son of Odin

    Son of Odin Accomplished Member

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    Yes please!
     
  5. Son of Odin

    Son of Odin Accomplished Member

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    New training cycle starts today

    Deadlift 255x5, 295x5 335x8
    Good mornings 135lbs 5x15
    Hanging leg raises(extended) 5x10
     
  6. Son of Odin

    Son of Odin Accomplished Member

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    OHP - 115x5, 130x5, 145x10
    Pull-ups - x5, x3, x3, x3, (x1, x1, x1(isometric))
    Dips - 5x10
    Side Laterals - 3x15 20lbs, 25lbs, 30lbs
    DB rows - 80lbs x10, 85 x10, 90 x8
     
  7. Son of Odin

    Son of Odin Accomplished Member

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    Starting over. Maybe things will be calm enough to get a full 4 week cycle in.

    OHP 115x5, 130x5, 145x9
    Dips: bwx10, +10 x10, +25 x10, bw x10, x10
    Lat pulldowm, shoulder width 100lbs 3x10, 2x8
    Single arm db press 3x10 45lbs
    Db lat raise 15 3x12
     
  8. Son of Odin

    Son of Odin Accomplished Member

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    So there wasn't a competent person to spot me on bench yesterday so instead of the normal bench sets of 5 with the last set being max reps at 210, I did a sheiko bench session.

    Bench Press
    Mass Reps
    135lb. 5
    160lb. 4
    160lb. 4
    190lb. 3
    190lb. 3
    205lb. 3
    205lb. 3
    205lb. 3
    205lb. 3
    205lb. 3

    Incline db bench 3x15 45lbs
    Db rows 3x12 70lbs
     
  9. Son of Odin

    Son of Odin Accomplished Member

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    Squats- 245x5, 285x5, 320x7
    Leg press- 5 sets of 15, pyramiding up from 90lbs to 450lbs
    Hamstring curl 60lbs 5x12
    Body weight squats 2x20
     
  10. Winbot

    Winbot Accomplished Member Administrator

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    hahaha
     
  11. Dolph

    Dolph Accomplished Member

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    I don't get the joke.
     
  12. Son of Odin

    Son of Odin Accomplished Member

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    Good for quad hypertrophy. I squat less volume now with more intensity, since my last set is at the upper limit for the rep range and is always a max reps set. So on 5s week it's a set of 5, then a set of 5, then a set of 5+ however many I can do.
     
  13. Son of Odin

    Son of Odin Accomplished Member

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    OHP- 115x5, 135x5, 145x7
    Dips 5x10
    Lat pulldown perfect form 100lbs 5x10
     
  14. Son of Odin

    Son of Odin Accomplished Member

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    Deadlift working sets 255lbsx5, 295x5, 335x10
    Good Mornings - 185lbs 5x12
     
  15. Son of Odin

    Son of Odin Accomplished Member

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    OHP - 115x5, 135x5, 145x7
    Dips 2x10
    Dumbbell press - 60lbs 3x15
    Barbell rows 135 5x8
    Hammer strength rows - 35lbs 4x10 alternating grips
    T bar rows 45x8, 90x8, 135x7, 90x5, 45x8
    Cable flyes- half the stack drop sets to failure
    Lat raises 5 sets to failure 20lbs, 15lbs, 10lbs
    Shrugs 135lbs 5x10
     
  16. Son of Odin

    Son of Odin Accomplished Member

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    Bench 2x5 205lbs 3x5@195lbs did two sets before realizing my percentage calculation was 10% higher than it should be oh well

    OHP 3x8 115lbs
    Lying Tricep Ext 3x10 70lbs
    Lat raises 3x12 20lbs
    Cable flyes 3x10 40lbs
     
  17. Son of Odin

    Son of Odin Accomplished Member

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    Squat 5x5 290lbs
    Rack pulls - 315x2, 385x2, 405x2
    Trap bar farmers walk 270 20ft there 20ft back x2
     
  18. Son of Odin

    Son of Odin Accomplished Member

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    Bench - 5 singles at 240lbs
    OHP - worked up to a set of 5 at 155lbs
     
  19. Son of Odin

    Son of Odin Accomplished Member

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    I've got a pretty bad sprained MCL right now so I put off squats and deadlifts a couple days. Still really sore and stiff(NO HOMO) and my meniscus is all crunchy sounding but I powered through a halfway decent intensity squat and deadlift workout.
    Squats - worked up to a top set of 5 at 330lbs
    Deadlifts - worked up to a top set of 5 at about tree fiddy
    Barbell rows - 5x8 135lbs very strict except the last set.
     

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