2can Training Log

Discussion in 'Training Logs' started by GhostOf2Can, Jul 22, 2019.

  1. GhostOf2Can

    GhostOf2Can Full Member

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    Using a westside conjugate style program for lower body (squats and deads) currently so just gonna use this training log to keep track of PB’s on ME lifts I’m rotating and percentages on speed work, accesory exercises used etc

    Upper body is just BB’ing type stuff due to old elbow injuries

    Basic routine outline (accessories will change to hit weak points and ME lifts will be constantly rotated so only rough outline):

    Upper body (once or twice a week):
    Biceps, Triceps, Delts and Chest

    ME Lower (once a week):
    Deadlift or squat variation (up to ME single or Double) (2-3 reps over 90%)
    Leg curl
    Leg press
    Wide grip Pulldowns
    Shrugs or rows

    DE Lower (72hrs after ME):
    Box squats (24 reps with 45-50-55% 3 week wave, 12 x 2, 8 x 3 or 5 x 5 dependant on bar speed)
    Speed Deadlifts (12-20 singles with 40-50-60% 3 week wave, 1 rep every 60 seconds)
    Leg curl
    Leg press
    Wide grip Pulldowns
    45 degree back extension

    ** Ab work twice a week

    Priorities currently: Bring up deadlift by strengthening hamstrings, glutes and lower back

    BW today: 269lbs down from 270lbs on Friday. Must eat more

    EDIT:
    assistance volume pb’s to beat:
    Leg curl: 5 x 25 on 50kg (60r), 8 x 10 on 77kg (60r)
    Leg press machine: 5 x 20 on 131kg (45r), 8 x 10 on full stack (60r)
     
    Last edited: Jul 26, 2019
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  2. Getbig25

    Getbig25 Top Contributor

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    What’s ME stand for :lol:
     
  3. GhostOf2Can

    GhostOf2Can Full Member

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    “Max Effort”

    Just what the guys who wrote the program termed it

    Just means a weight heavy enough where your really only supposed to be able to get a single, and they say total 2-3 reps above 90%

    So maybe 90%, 96% and 102% of your 1rm on that specific exercise for your top 3 singles

    I’m gonna do a couple of back down sets in a higher rep range after as well for growth
     
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  4. Mr mac

    Mr mac TM Health & Safety officer Top Contributor

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    Training Log:
    Click Here
    Just for extra rotation stuff for hams glutes etc. You could look at adding in
    Pull throughs
    Nordic leg curls (use lat pull down and lat bar for support facing outwards)
    Hip thrusts (great glute ham exercise)
     
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  5. GhostOf2Can

    GhostOf2Can Full Member

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    I definitely will do mate. Them Nordic leg curls are a great exercise

    I’m gonna rotate everything at some point mate, but I’m adding weight and reps every week very easily on the curls and leg press so my leg muscles are deffo getting stronger so just milking em a bit longer yet

    Cheers pal
     
    Last edited: Jul 22, 2019
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  6. GhostOf2Can

    GhostOf2Can Full Member

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    Started with DE lower as had a stiff back last week after OTT rack pulls the week before, seems ok now but wanted to ease in to it after that. Left out the speed deads for the same reason. The back felt ok

    Working off a current Squat 1rm of 280kg

    No belt. Bare knees

    DE wide stance box squats (45% (126kg)):
    Warmups
    127.5kg for 8 sets of 3

    45 degree back extension:
    4 x 15 with BW (very easy, add 10kg plate next time)

    Leg curl:
    5 x 25 on 50kg ((30 sec rest periods)(last 2 sets too sloppy. Do again when do high reps))

    Leg press machine (not 45 degree sled):
    5 x 40 on 100kg (1 min rest periods)

    Wide grip Pulldowns:
    5 sets pyramid up

    Barbell shrugs:
    5 x 25 on 100kg

    Very easy weights to ease back in to it. Will do DE lower again this week but swap box squats for speed deads with 45% of 320kg

    All in with ME next week now I know my back is gtg

    Edit: will list food and BW so get an idea if eating enough not tracking as of yet I can’t be arsed

    3 white chocolate muffins, 250g chicken breast

    250g chicken breast, 280g rice

    250g chicken breast, 280g rice

    Litre of green milk, snickers duo

    1/2L chocolate milkshake, 2 lemon muffins and protein bar

    1/2L chocolate milkshake, meat feast pizza

    Not enough. Need to start hitting up McDonald’s when at work like I used to for an easy 1500 cals
     
    Last edited: Jul 22, 2019
  7. GhostOf2Can

    GhostOf2Can Full Member

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    Upper done (Biceps, triceps and chest). Skipped Delts

    Food has been decent. Will eat 3000 Cals more before bed (around 6500 for day)

    Back is fine after lower yesterday. Lower again Thursday
     
  8. GhostOf2Can

    GhostOf2Can Full Member

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    Cracked Delts and Traps tonight and did 15 mins on Biceps even though I did em last night just to get some blood in them they had really bad dom’s and we’re stiff after last night

    Front dumbbell raise: 5 sets with 20kg dumbbells
    Side dumbbell raise: 8 sets up to 18kg dumbbells
    Barbell shrugs: 3 sets with 220kg and 2 sets with 260kg to failure
    Machine preacher curls and hammer curls (sets of 20)

    Foods been good (around 7000 for day)

    Hard work day on cards tomorrow and very hot so no gym will deadlift Friday now
     
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  9. GhostOf2Can

    GhostOf2Can Full Member

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    Lower again today. Didn’t wanna do ME until next week so DE/hypertrophy session again.
    Legs still fatigued from last lower session but hit some volume PB’s on assistance so deffo getting stronger


    Bare knees/no belt
    Wide stance box squats:
    Warmups
    5 x 8 on 100kg
    *In between sets of box squats racked the weight took a breath then did a set of 8 high bar atg squats (so 4 sets total)

    Speed Deadlift:
    45% of max (145kg) for 10 sets of 2 every 60 seconds (quite slow tbh, lower back and hamstrings fatigued from last session. Will skip back extension this week due to this)

    Leg curl:
    8 sets of 10 on 77kg (60r) (equal volume PB, add weight/reps next time)

    Leg press:
    5 sets of 20 on 131kg (60r) (light week volume PB, 143kg next time)

    Wide grip Pulldowns:
    Just did em until I got fed up. Maybe 8 sets

    Rope rows (no.5)
    6 sets full stack

    Done. Good session

    Will step weights up on deadlifts from next week
     
    Last edited: Jul 26, 2019
  10. GhostOf2Can

    GhostOf2Can Full Member

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    Biceps, triceps and chest done

    Shit two days at work, birds doing me nut in being a drip cos she’s ill. So I’m off out to pub to get smashed. Will blob work tomorrow
     
  11. GhostOf2Can

    GhostOf2Can Full Member

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    Delts and traps done

    Front dumbbell raises, side dumbbell raises, cable side raises and barbell shrugs which I did first so had a go with 300kg which was a bit too heavy and not clean reps so will stick to 260kg for a while now. It’s working though traps are getting very big

    Wide grip Pulldowns for 6 sets

    Finished

    273lbs this morning straight out of bed
     
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  12. GhostOf2Can

    GhostOf2Can Full Member

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    ME Lower. Haven’t done anything heavy since straining my lower back trying to rack pull 350 on the 7th of this month. So very wary of hurting myself. Form etc was perfect, very focused on it

    ME deadlifts:
    70 for 3 x 8
    110 for 2 x 5
    150 x 3
    180 x 1
    210 x 1
    230 x 1
    250 x 1
    270 x 1
    280 x 1 * supposed to be ME but started to really have to strain at this weight so left it there I don’t wanna reinjure myself on first day back

    Deficit snatch grip deadlifts (stood on 10kg plates, no belt, hands outside of rings):
    180 for 2 x 5
    200 for 5 x 3

    Hamstring curls:
    50kg x 25
    70kg x 15
    84kg for 5 sets to 10 reps or failure (75r) (didn’t get 5 sets of 10 so do again until do so)

    45 degree back extension:
    3 x 20 (10kg added)

    Wide grip Pulldowns:
    5 sets of 25 with 75kg

    Finished. Good session considering the lead up. Will build on this
     
    Last edited: Jul 31, 2019
  13. GhostOf2Can

    GhostOf2Can Full Member

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    Fruit and fibre, 50g shake
    50g shake and 140g wine gums post gym
    3 double cheeseburgers
    200g chicken breast, 280g Thai rice and 2 bagels with peanut butter
    12 inch meat feast pizza

    That was food yesterday. Terrible. Been busy last two days with a family issue but back on it diet wise from today even though the issue is ongoing, hopefully be all good by the end of the week latest though

    BW was still 273lbs this morning after going to the toilet so no issue really, but could have done with adding a lb this week, but not to be

    Lower back is stiff but fine after deadlifts etc yesterday so that’s good

    Bicep, Delts and Chest later if I have time. In fact I’ll make time and go at midnight if I have too
     
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  14. GhostOf2Can

    GhostOf2Can Full Member

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    Out with dog twice for an hr each time, 10hr work and just about managed drag myself off my sofa to hit biceps and chest tonight for 35 mins

    Bailed on delts. Will do em tomorrow or Saturday

    Feeling my age gents

    Diets been good though. Got one thing right today
     
    Last edited: Aug 4, 2019
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  15. Fatbrah

    Fatbrah TMuscle Fatministrator Top Contributor

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    How old r u? Aba 31