MB Training Log

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Master_Blaster
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MB Training Log

Post by Master_Blaster » Thu Oct 17, 2013 2:45 am

I'll start with yesterdays training- go from there

10/15

Pullups.

10 X 5

Squat (BW for warmup)

5 X 10

Squat

135 X 10
225 x 5
255 x 5

355 x 5
385 x 5
405 x 10

stiff leg deadlifts

255 x 10
285 x 10
315 x 10

Good mornings

135 x 15 x 3

Jump rope

6 X 2min rounds.


Goals for short term loose some of the ugly around my waist, long term? Total elite.
Those Shoreline idiots read IGX like the Satanic Bible

-Shaf

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Master_Blaster
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Re: MB Training Log

Post by Master_Blaster » Thu Oct 17, 2013 5:46 am

10/16

Chins

10 X 5

Bench

bar X 20x20x20

295 X 3
320 X 3
350 X 7

Incline

190 X 8
220 X 8
250 X 6

Skull crushers

5 x 15 w 50lb fixed curl bar


Jump rope

6 X 2 min rounds
Those Shoreline idiots read IGX like the Satanic Bible

-Shaf

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tough old man
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Re: MB Training Log

Post by tough old man » Fri Oct 18, 2013 12:08 am

Nice strong work. Thanks for starting a training log.
"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury


"Legio mihi nomen est, quia multi sumus."

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Master_Blaster
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Re: MB Training Log

Post by Master_Blaster » Fri Oct 18, 2013 12:19 am

tough old man wrote:Nice strong work. Thanks for starting a training log.

Thank you for the encouragement! I have a long ass way to go.
Those Shoreline idiots read IGX like the Satanic Bible

-Shaf

Blaidd Drwg
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Re: MB Training Log

Post by Blaidd Drwg » Fri Oct 18, 2013 4:36 am

Master_Blaster wrote:
tough old man wrote:Nice strong work. Thanks for starting a training log.

Thank you for the encouragement! I have a long ass way to go.

Where's your weight? Do anything else other than PL?
"He who knows only his own side of the case knows little of that." JS Mill

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Master_Blaster
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Re: MB Training Log

Post by Master_Blaster » Fri Oct 18, 2013 5:01 am

Blaidd Drwg wrote:
Master_Blaster wrote:
tough old man wrote:Nice strong work. Thanks for starting a training log.

Thank you for the encouragement! I have a long ass way to go.

Where's your weight? Do anything else other than PL?

I usually walk around between 255-260. I would like to stay south of 242 for the rest of my life. Hovering above 250 sucks. I boxed Amateur from 2002-2006. Nothing at all to brag about whatsoever. I was getting into Mountain biking pretty heavily over the last couple years until about a month ago some shit head cut the lock and stole my bike. I'm making a big move to SC here in a month, I'm gonna buy a new one and pick it up again.
Those Shoreline idiots read IGX like the Satanic Bible

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Master_Blaster
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Re: MB Training Log

Post by Master_Blaster » Fri Oct 18, 2013 8:12 am

10/17

Dead Lift

Deficit pulls from a 4inch bumper plate (warm up)

Bar X 10 X 3

Deadlift

315 X 5
350 X 5
390 X 3
430 X 3
475 X 6

Front Squats

155 X 8
175 X 8
195 X 6

Back raises

5 X 10 (bw)


- Front squats suck. Horribly. No cardio today. Trained on a damn near empty stomach and felt every bit of it.
Those Shoreline idiots read IGX like the Satanic Bible

-Shaf

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Re: MB Training Log

Post by Blaidd Drwg » Fri Oct 18, 2013 4:01 pm

You're doing solid 531'ish work there. Nice.
Master_Blaster wrote:I usually walk around between 255-260. ......I was getting into Mountain biking pretty heavily
I find MTB insufferable at my current BW..I find it tedious at anything over 200 in fact.
"He who knows only his own side of the case knows little of that." JS Mill

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Re: MB Training Log

Post by Master_Blaster » Fri Oct 18, 2013 6:30 pm

Blaidd Drwg wrote:You're doing solid 531'ish work there. Nice.
Master_Blaster wrote:I usually walk around between 255-260. ......I was getting into Mountain biking pretty heavily
I find MTB insufferable at my current BW..I find it tedious at anything over 200 in fact.

Thank you! 5-3-1'ish is the Goal. I just bought beyond 5-3-1 and I am probably going to tweak some things.

I dunno man, I enjoyed being on a bike- not like Lance Armstrong enjoyment- but it beats fuckin running 30 miles a week for Uncle Sam


I try not to get too wrapped around the Axle w/ assistance work. Any advice?
Those Shoreline idiots read IGX like the Satanic Bible

-Shaf

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tough old man
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Re: MB Training Log

Post by tough old man » Sat Oct 19, 2013 1:16 am

Don't buy 531! I think I have most programs saved and if you want one I'll email it to you.
And I'll echo BD, good solid work. I cut from @ 245 to 210 last year, at 50 I was too old to walk around that heavy.
"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury


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Master_Blaster
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Re: MB Training Log

Post by Master_Blaster » Sat Oct 19, 2013 1:22 am

tough old man wrote:Don't buy 531! I think I have most programs saved and if you want one I'll email it to you.
And I'll echo BD, good solid work. I cut from @ 245 to 210 last year, at 50 I was too old to walk around that heavy.

Thank you but I bought it awhile ago! That is the master plan, 225 is my long term goal. As soon as I get settled I'm thinking of knocking the Training down to twice a week- Push/pull split, then focus more on Cardio and diet.
Those Shoreline idiots read IGX like the Satanic Bible

-Shaf

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Re: MB Training Log

Post by Blaidd Drwg » Sat Oct 19, 2013 2:25 am

Master_Blaster wrote: I try not to get too wrapped around the Axle w/ assistance work. Any advice?
That is my advice.
"He who knows only his own side of the case knows little of that." JS Mill

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Shafpocalypse Now
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Re: MB Training Log

Post by Shafpocalypse Now » Sat Oct 19, 2013 3:13 am

Throw in axle deads for a cycle to cement the grip. The cycle after that you'll be in for a pleasant surprise.

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Re: MB Training Log

Post by Master_Blaster » Sat Oct 19, 2013 3:16 am

Blaidd Drwg wrote:
Master_Blaster wrote: I try not to get too wrapped around the Axle w/ assistance work. Any advice?
That is my advice.

Thats what I figured ;)
Those Shoreline idiots read IGX like the Satanic Bible

-Shaf

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Master_Blaster
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Re: MB Training Log

Post by Master_Blaster » Sat Oct 19, 2013 3:17 am

Shafpocalypse Now wrote:Throw in axle deads for a cycle to cement the grip. The cycle after that you'll be in for a pleasant surprise.

.....And here comes the noob question. What is an Axle Dead lift?. I know it involves strongman but that's where my knowledge ceases
Those Shoreline idiots read IGX like the Satanic Bible

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Re: MB Training Log

Post by Shafpocalypse Now » Sat Oct 19, 2013 3:43 am

2" barbell. I thought that's what you were talking about

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Re: MB Training Log

Post by Master_Blaster » Mon Oct 21, 2013 3:36 am

18/Oct

Press

Bar x 20 x 20

130 X 3
150 X 3
165 X 7

130 X 19

Close Grip Bench

110 X 8
130 X 8
150 X 15

Lat pulldown

3 X 15

Tricep rope pulldown ladder

50 X 50
75 X 25
90 X 15
110 X 10
130 X 5
150 X Slow negative

130 X 5
110 X 10
90 X 15
75 X 25
50 X 50.
Those Shoreline idiots read IGX like the Satanic Bible

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Re: MB Training Log

Post by Master_Blaster » Mon Oct 21, 2013 3:41 am

19 / Oct

Squat.

BW X 20 X 20

135 X 10
225 X 10
250 X 5
315 X 5
355 X 3
410 X 3
450 X 5

Stiff leg DL

350 X 8
390 X 8
435 X 6

Good Mornings

135 X 15 X 3
Those Shoreline idiots read IGX like the Satanic Bible

-Shaf

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Re: MB Training Log

Post by Master_Blaster » Tue Oct 22, 2013 5:00 am

21 / Oct

Bench

Bar X 20 X 20 X 20

135 X 10 X 10
225 X 5
255 X 5
285 X 5
305 X 5
335 X 3
365 X 7

305 X 12

Incline

285 X 5
305 X 5
335 X 2

Lat Rope Pull down

70 X 50
90 X 25
110 X 15
130 X 10
150 X 5

^Ladder back up




**Incline is either getting swapped out, scaled the fuck back or thrown in the trash.
Those Shoreline idiots read IGX like the Satanic Bible

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Re: MB Training Log

Post by powerlifter54 » Tue Oct 22, 2013 4:08 pm

Nice log. Talk about your back pain in relation to your training.
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Re: MB Training Log

Post by Master_Blaster » Wed Oct 23, 2013 1:38 am

powerlifter54 wrote:Nice log. Talk about your back pain in relation to your training.

Thank you! It's been pretty rough. I hurt my back in 09'. Just overuse from dumbass Army PT. Being in the mid-200 range weight wise doesnt help. I do a pretty forced stretching regimen before I even lay hands on a barbell. Lots of erector work- High volume body weight back raises, Dumbell side bends and some good ol fashioned weighted situps. Squatting was a problem for a while, raising the hips out of the bottom position felt like an Ice pick in my L4 and L5.

Last year when I came back from Afgh I had some steroid injections in my lower back to localize the pain. A month later I had a procedure called an RFA where they go in and cauterize the nerves in the damaged area. I was bedridden for about 4 days but after that it worked like gangbusters.

Biggest thing for me is just training smart. I know thats cliched as fuck but it's the truth. Foam rolling as well over my lower back and sciatica is orgasmic bliss.


Hope that sheds some light Pl54, i'll definitely keep you updated.
Those Shoreline idiots read IGX like the Satanic Bible

-Shaf

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Re: MB Training Log

Post by JDub » Wed Oct 23, 2013 4:28 am

Nice log, good numbers. I'll follow along because I too have back issues and it may give me hope to hit the barbell again. I'm doing self rehab now myself with good results.
T200 wrote:Drinking is for posers until you are drinking Everclear from a an old freebase kit you found in the park.

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Re: MB Training Log

Post by Master_Blaster » Wed Oct 23, 2013 4:37 am

JDub wrote:Nice log, good numbers. I'll follow along because I too have back issues and it may give me hope to hit the barbell again. I'm doing self rehab now myself with good results.

Thanks brother!
Those Shoreline idiots read IGX like the Satanic Bible

-Shaf

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Re: MB Training Log

Post by Master_Blaster » Wed Oct 23, 2013 11:54 pm

22 / oct

Dead lift

390 X 5
430 X 3
475 X 11

Front squats

155 X 10
175 X 10
195 X 10


Back raises

5 X 15 w/ 25 lb plate behind the head.


Felt way more confident w/ the front squats. Didn't add more weight just added reps. Gonna keep doing this for awhile.

Did phase 2 physical today. Claimed a bunch of old ass injuries. Brought back memories. Blood work needs some help, especially the Cholesterol. Zero Back pain today.
Those Shoreline idiots read IGX like the Satanic Bible

-Shaf

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Re: MB Training Log

Post by Master_Blaster » Fri Oct 25, 2013 1:19 am

Training scrapped today. Much needed no stress night out with the fam. 2 day split tomorrow. Squat/ Press.
Those Shoreline idiots read IGX like the Satanic Bible

-Shaf

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