Training Log - Session #1

Back Squat

147.5kg – x2 
130kg - 2x5

Strict Press

82.5kg – x3,3
75kg - x5

Morning Bodyweight - 81.5kg


Total shit-show today. First off, I had a hell of a time dealing with my left piriformis. I always have to do some hip mobility before squats/deads, so I'm used to some discomfort during warm ups... but today the bitch would just not loosen up. Top set of squats @ 147.5 was supposed to be 5 reps, but after the 2nd rep, things were just feeling horrible, so I decided not to push it. Last thing I want is to pop something and completely fuck myself. So I dropped back ~10% and did 2x5 @ 130 which still felt awkward and much heavier than it should have. At this point I just said fuck-it. Chalk it up to a bad day. 

Nothing special on presses either. Just a 'meh' session. 

I think the last two squat /dead sessions really made an impact on my recovery, they were extremely difficult and left me exceptionally sore for much longer than usual. Especially in the spinal erectors. Gonna have to watch out for this in the future. 

Anyway I think a reset on squats is definitely in order. We'll see how deads go in the few days. Gonna have a bit of extra calories and carbs tonight in hopes of some extra recovery. 

Training Log - Session #6

Flat Bench Press

130kg - 3x3

Myo-Reps, 100kg x9 +2x3

Ring Pull-Ups

Bodyweight x10,6,4
Bodyweight +26kg - 5x5 PR

Morning Bodyweight - 82kg


Transitioning to 3x3 on the flat bench with Myo-Reps for the back-off work. Tried using a wide grip on back-off sets, which felt like complete shit, as you can tell by the shit performance. Will likely just use my standard close-grip next time. 

Small plate added to the chins for another PR. Bodyweight has been gradually dropping... gonna ride it out and see how lean I can get while still getting PRs and eating a ton of carbs. 

Training Log - Session #5

Deadlift

200kg x12 singles /30mins

---Backoff, 160kg - 2x5

Morning Bodyweight - 81.7kg

Super Low weigh-in today, so gonna ensure a large refeed tonight. Deadlifts went well, added an extra rep over last week with no major issue. Gonna take my time building up with 200kg. Did some back-off sets for some extra volume. 

Training Log - Session #4

BTN Strict Press

72.5kg – x6,6,6,5

Ring Dips

Bodyweight x10

Bodyweight +25kg – 5x5  

Bodyweight x10

Bodyweight – 82.3kg


Low weigh-in today. Missing the last rep on the last set of presses was disheartening, but that's weightlifting for ya. 

Added 5kg and reset dips down to 5x5 again, will build up from here. 

Just a lil food porn...

For this evenings dinner, I decided to do roast beef... and god damn if it wasn't a splendid idea. 

Strong Prison Tray

That's 1lb Beef, 2lb of Potato, 3/4lb of steamed peas + mushroom & spinach.

If you aren't eating like this while getting strong and ripped... you should be. 

Training Log - Session #3

Bench Press

116kg - 4x6

Back Squat

120 - 2x5

Morning Bodyweight - 83kg


Went for light squats today because my quads & hams are still pulverized. Also, forgot to increase the poundage for bench press. Oh well. Crushed 116 again, will be upping to 117.5kg next session.

So here is the big realization after taking the unplanned 3-days off:

Soreness returned like a BITCH. Prior to taking time off, I would never get sore, no matter how hard the previous days session (keep in mind, this was after 2-months of adapting to daily training).

  

Training Log - Session #2

Ring Pull-up / Chin-up
100 total reps

Romanian Deadlift
100kg - x5

120kg - x5

140kg - x3 
147.5kg - 4x3
150kg - 1x3 New PR (+vid below)

Barbell Shrugs
195kg - 5x20 +straps

Morning Bodyweight - 84kg


Good session today. Took some extra coffee to really get into it. Quads sore as shit from squatting yesterday. 

Training Log - Session #1

Back Squat

147.5kg – 5x5 PR!

Strict Press*
*Each rep: 3sec pause in overhead position, dead-stop in rack position

80kg – x5,5

85kg – x3,3,3

95kg – x1
97.5kg – x1
98.5kg – x1 PR!

Morning Bodyweight - 83.6kg


Took 3 days off due to some events and construction around the house that had to take priority. It felt horrible to skip training, but that's life. 

I'm back in the saddle after todays session. I was a bit nervous about how it would go, but it turned out better than expected. Two PRs! 

The squats were very very difficult. Probably the hardest squat session I've ever done. Anyway, it resulted in a PR, so I cant complain. I don't know how much more head-room I have with linear progression on the 5x5, but will keep trying to push the poundages up. 

Press is moving up slowly but surely. Small PR today, one step closer to 100kg. 

Training Log - Session #6

(friday, May 17)


Flat Bench Press

137.5kg - 2x2 

136kg - 2x2

115kg - 3x6

Ring Pull-Ups

Bodyweight x10
Bodyweight +25kg - 5x5 PR

Cut the doubles a bit short, things just felt a little too grindy. Still got all my reps on the back-off work. Increased the weight on Chins, set a new volume PR. 

I had ZERO time to train or update the blog over the weekend. Training will resume today, with an update coming later. 

Training Log - Session #5 w/ Video

Deadlift

200kg - 11 reps, within 30 minutes +4 extra reps afterward (15 total)


Great workout today. I took a large weight jump over last workout (190kg) and didn't push the reps all that hard to be honest. Form stayed solid and the  lifts moved a bit faster than expected toward the end. All in all, a good day. Took a vid of the last single.

Donny Shankles Jambalaya

My fiancé made the famous Shankle Jambalaya for dinner tonight. We absolutely love it and enjoy it on a regular basis. It’s savory, spicy and truly delivers that amazing Cajun flavor. Not to mention that it’s packed with carbs, fats & proteins for the hard-training lifter. Approx ~4000 calories for the whole recipe.

Do yourself a favor and MAKE THIS MEAL. It will add 10kilos to your lifts, guaranteed. Don’t forget the Louisiana Sauce!

Current Condition Photo / Training Log - Session #4

BTN Strict Press

70kg – 4x6

Ring Dips

Bodyweight x10

Bodyweight +20kg – 6x8  Volume PR

Bodyweight x10

Bodyweight – 82.9kg

Reasonably Lean

Low weigh-in this morning. Decided to change to a more volume oriented approach for BTN work, seeing as I haven't seen too much increase in the last 3 weeks doing triples/singles. We'll see how progress goes with that.

Nice PR on dips, I think its about time I added some weight, dropping back down to 6x5. 

Training Log - Session #3

Bench Press

116kg - 4x6

Back Squat

140kg - x1
150kg - x1
160kg - x1
165kg - x1
170kg - x1

Morning Bodyweight - 84kg

Good work today. Repeated the same weight on bench, just to ensure I was ready to make another increase. 116 moved fast and smooth, never really got to any grinders, so will be increasing next time. 

Ran short on time so just went to daily max in the back squat. Ended up at 170kg / 375lb, which I was pretty happy with. 400lb is right around the corner!

Training Log - Session #2

Session #2, Yesterday (5/11/2013)

Ring Pull-up / Chin-up
Bodyweight x15, 15, 7x10 (100 total reps)

Romanian Deadlift
100kg - x5

120kg - x5

130kg - x3

140kg - x3 
145kg - 5x3  New PR

Barbell Shrug
145kg - x20
190kg - 3x20 +straps
195kg - 2x20 +straps

Morning Bodyweight - 84kg

RDLs are steadily increasing, 145kg wasnt even very difficult. Shrugs on the way up as well. Good things happening. 

Training Week HIghlights - 5/9/2013

Rather than doing vids of invidvidual workouts, I decided to do a highlight reel of sorts. Just to capture some good stuff over the course of the week.

Let me know what you think. Stuff you'd like to see incorporated? Comments are welcomed. 

Training Log - Session #1

Back Squat

145kg – 5x5 PR!

Strict Press*
*Each rep: 3sec pause in overhead position, dead-stop in rack position

80kg – x5,5

85kg – x3,3,3

95kg – x1
97.5kg – x1 PR!
100kg – xFail

Morning Bodyweight - 83kg

Great session today. Reached another PR in the squat, which was damn tough to get. Totally kicked my ass. Got all my reps during the build-up phase of the press workout, plus a PR single. Went for a huge PR (and long standing goal) of 100kg, but it just wasn't there. Trust me, its coming soon. 

Stay tuned for a highlight reel from this weeks sessions, should be posted tonight.

“If you wait for a day to train when you feel good, you’ll lift about twice a year. Those days are rare. Your mind plays tricks on you. Learn to ignore it and keep training.” – John Broz

Training Log - Session #6

Flat Bench Press

136kg - 6x2 

115kg - 3x6

Ring Pull-Ups

Bodyweight x10
Bodyweight +20kg - 5x7 PR

Morning Bodyweight - 84kg

Energy levels were ass-low today. Not sure why. Took some extra coffee and got the workout done anyway. Doubles on bench were EASY, so i'll be increasing next session. Another Volume PR on Pull-ups. These are increasing incredibly fast. Booyah. Another one on the books. 

Training Log - Session #5

Deadlift

190kg - 20 reps, within 30 minutes


Tough workout. Two rep improvement over last workout, which is great.

Morning Bodyweight - 83.2kg

Training Log - Session #4

BTN Strict Press

70kg – 2x5

80kg – 2x3

85kg – x1,1,1

Ring Dips

Bodyweight x10

Bodyweight +20kg – 5x8

Bodyweight – 83.2kg


Ok session today. Slight fatigue from the past few workouts, but still managed to improve my #'s over last session.

Dinner tonight

Pulled Pork BBQ, Steamed Peas and Perrier Lime

Had many plates of this. It was damn delicious. Completely blew my calories & macros. Sometimes you just gotta throw-down. 

Training Log - Sessions #2 & #3

Session #2, Yesterday (5/3/2013)

Ring Pull-up / Chin-up
Bodyweight x20, 15, 8x10 (115 total reps)

Romanian Deadlift
100kg - x5

120kg - x5

130kg - x3

140kg - 3x3
143.5kg - 1x5 
145kg - 1x3 

Barbell Shrug
145kg - x20
190kg - 5x20 +straps

Some good lifting today. Felt strong during the RDL so jumped the weight up. Working weight next session will be 145kg. 


Session #3, Today (5/4/2013)

Flat Bench

116kg - 4x6 Volume PR

Pause Back Squat

150kg x1
152.5kg x1 
155kg x1     PR
157.5kg x1  Bigger PR
160kg x1     HUGE PR
152.5 x1     Backoff set

Morning Bodyweight - 82.7kg

Kick-ass session today with PRs all around. Really happy. Plus, another highlight vid. 

Current Body-Comp / Progress

Had a low weigh-in this morning, 82.7kg (182lb), lean and dry. Fat-loss is going really well. I'll post up another comparison pic in a few weeks. 

Basically zero effort to maintain this bodyfat level. 

Training Log - Session #1

Back Squat

143.5kg – 5x5 PR

Strict Press*
*Each rep: 3sec pause in overhead position, dead-stop in rack position

80kg – x5,4

85kg – x3,3,3

93.5kg – x1,1,1

Bodyweight - 83.3kg

Arrived home late, pissed off about being stuck in traffic for 2-1/2 hours. Regardless, I had another really good session. Volume PR on the back squat. Completed all of the triples and singles on the Press, but missed the second set of 5. I cant complain. That's still a strong improvement over last session.

Really happy with the gains on my Press & Bench, but feeling now like I need to bring up my squat & dead. May have to consult with Jamie on this one. 

Just slammed a big ass meal. Nailed my macros today. Tired as fuck. Goodnite.

Supplementation for Weightlifters

Face it. The truth is that 99% of the supplements that come out of the bodybuilding world are bull-shit. They’re costly and never live up to the hype in the ads. Don’t be the guy that goes into GNC and blows his whole paycheck, buying up whatever their ‘supplement expert’ employees tell him to buy.

Be smart. Educate yourself on what supplements are worth-while and use your money wisely.

I’m going help you out by listing the supplements that are actually worth your money. Fair warning though, this list will not be pretty, with flashy product names and claims of massive results. This is the tried and true shit. The stuff that pays dividends over time.

Let’s get right into it.

Multi-Vitamin – Nothing surprising or complicated about this one. Get yourself a quality multi-V from a reputable company so you can assure you have your micronutrient needs covered, even if your diet sucks.

I use and recommend NOW Foods - ADAM Mens Multi.

Omega-3/Fish Oil – From a health standpoint, Omega-3 fatty acids are the shit. They will aid in fat burning, improve your insulin sensitivity and decrease inflammation. Be sure to get a product that contains a high concentration of Omega-3 (check the nutrition label for EPA/DHA content per serving), so you don’t have to ingest a ton of arbitrary fat in order to hit your target Omega-3 intake.

Daily Intake Recommendation: 2g EPA + 1.5g DHA

I use and recommend NOW Foods - Ultra Omega-3, which will require 4 capsules per day to hit the target intake.

If you’re interested in learning more about Omega-3 Fatty Acids, check out this LeanGains article.

Calcium – It’s essential to bone health and has been suggested to assist in fat-loss.

I use and recommend NOW Foods - Calcium Citrate, which also contains some extra minerals such as Zinc, Magnesium & Copper. Two tablets per day (combined, 600mg Calcium) per day is sufficient.  

Vitamin D – If you work an office job (like me) and don’t get a decent amount of sun exposure daily, you should definitely pick up some Vitamin-D. The health benefits are immense. It’s been studied heavily and the info is all over the net, so google it.  

Daily Intake Recommendation: 2000 – 4000 IU

I use and recommend NOW Foods - Vitamin D3 (2000 IU), which will require 1-2 capsules per day to hit the target intake.

Creatine Monohydrate – The most proven supplement ever (short of steroids). In short, creatine increases strength, power and cellular hydration by keeping phosphate stores topped off and pulling water into the cell.

Daily Intake Recommendation: 5-25g, (I personally stay on the high end of that range)

For a great series with everything you need to know about creatine, check out John Kiefers Guide to Creatine Supplementation; Part 1, Part 2, Part 3.

Liver Tablets – This is an old-school supplement that nobody really talks about anymore, which is sad, because this stuff is a cornucopia for weightlifters. It supplies high quality protein, heme iron, the entire family of B-vitamins, Vitamins A/C/D/E/K as well as a host of micronutrients. On top of that, these are super portable, being in tablet form. As if that wasn’t enough reasons to buy this stuff… When was the last time you actually ATE liver?

I use and recommend UNIVERSAL - Uni-Liver. Typically, 2-4 tablets with each meal.

Whey Isolate Protein – It’s always good idea to have a protein supplement around to ensure that you hit your protein target every day. Although it’s much more expensive than standard whey, I prefer the Isolate variety (which has all of the Fat & Carbohydrate removed) both for the flexibility within my diet and for the cleaner taste on the palette.

I use and recommend SPECIES Nutrition - Isolyze.

So there you have it. A comprehensive list of supplements that will keep all of your nutritional bases covered. Combine this with a high quality nutrition plan such as the BioRhythm Diet and you’re as good as you could possibly get, from a nutrition standpoint.

Now get in the gym and bust your ass because that’s how gains are made.

“Stop listening to your body. Understand, there’s more bad days than good. Understand, this sport is dark.” – John North, Weightlifting Talk

Training Log - Session #6

Flat Bench Press

136kg - 6x2 PR

115kg - 3x6

Ring Pull-Ups

Bodyweight x10
Bodyweight +20kg - 5x6 PR

Morning Bodyweight - 84kg

Overall, great lifting today. Volume PRs on bench & chins.