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Thread: Luc's NEW Training Log

  1. #1
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    Luc's NEW Training Log

    It seems that I've been banned from Pendlay Forum, and my training log, which chronicled ~2.5 years of training, learning, and growing, has been deleted. This is all via some unknown technical error, as Glenn himself assured me. Apparently my being banned had nothing to do with me being an asshole. Joke's on them, though. I am an asshole .

    Anyway, I may be able to pull off some cached-site trickery to recover my old data, but in the meantime, my faith in that site has been irrevocably shaken. Thus, I continue my log HERE in the land of gaudy RED headers (sorry FFF).
    Last edited by LJL; 06-08-2015 at 02:39 AM.

  2. #2
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    June 4


    Session 1 (no bumpers, lbs)

    POWER CLEAN + PUSH PRESS (high pins)

    135x(1,1)x3
    185x(1,1)x2
    205x(1,1)
    225x(1,1)x10


    CABLE TRICEP PRESSDOWN (on Ego Machine)

    150,120,100x(12,10,8)


    Session 2 (bumpers, kg)


    SNATCH PULL (stopped just short of floor on 2nd & 3rd reps)

    90x3
    110x3x5


    CABLE TRICEP PRESSDOWN (lbs)

    50x12
    70x12
    75x10x3


    Finally pulled off the double -- one workout at each gym in the same day. The only reason this is halfway notable is that they're 3 hours away from each other (and I speed quite a bit on the highway).

    PC+PP was fantastic. Speed, power, technique were all clicking.
    2nd workout was a beauty too. Pulls felt light. Looking big in the night-time lighting. I'm almost a legitimate 220 now. Still on the soft side, but I can see the muscle mass starting to push through.
    Last edited by LJL; 06-06-2015 at 05:22 AM.

  3. #3
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    June 5


    Bumper, kg


    CLEAN + JERK (high blocks)

    40x(3,2)x3
    70x(2,1)x3
    90x(2,1)x2
    100x(2,1)
    110x(1,1)x3


    CLEAN (high blocks)

    110x1x3
    120m ??
    110x5 PR
    115x3 (= PR)
    120x3 PR
    125x2 PR


    PAUSED BACK SQUAT

    70x3
    110x3
    140x2
    160x1
    160x3x3


    JERK

    40x5
    70x3
    90x3
    110x3


    When in need of a quick PR, take advantage of rarely-used rep ranges!
    In all seriousness, those were good sets. Greased the groove real nice-like.

    Cleans got me nice and mobile for PBS, where I was feeling pretty strong tonight.

    Jerks are slowly coming along. I'm finally back to tripling 110 from the rack comfortably. PR triple is 125. Tonight's triple felt good and snappy, something that's been missing for a while. I'm optimistic.

  4. #4
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    June 6


    Bumpers, kg


    CLEAN-GRIP SNATCH

    40x3x3
    50x3x2
    60x2x2
    70x2
    75x1
    77.5x1 (= PR)
    80x1 PR


    SNATCH-GRIP RDL

    75x3
    120x3
    130x3x4


    CLOSE-GRIP BENCH (lbs)

    135x5x2
    185x3
    205x2
    225x1
    235x1 PR
    135x20


    Schedule got messed up today, had to rush through this. That's OK, I wanna start benching twice a week anyway. I'll get another session in soon. I'm far too weak in this movement.

    Best clean-grip snatches yet.

    Snatch-grip RDL's are fantastic. I dunno why I ever stopped doing them. Better and more useful to me than regular SDL's, that's for sure. This will be my new heavy snatch-grip pulling exercise to progress on. I think those SDL's were too hard on my lower back anyway. These are feel much better.

  5. #5
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    June 7


    Bumpers, kg


    CLEAN + JERK

    40x(1,2)x5
    70x(1,2)x2
    90x(2,1)x2
    100x(2,1)x2
    110x(1,-)x2


    POWER CLEAN + JERK

    90x((1,1)x2)
    100x((1,1)x2)
    110x(1,1)
    110x((1,1)x2) PR
    115x(1,1) (= PR)
    117.5x(1,1) PR


    PAUSED FRONT SQUAT

    70x3
    110x2
    130x1
    140x1
    147.5x1
    147.5m this was supposed to be a double...
    135x5 PR need... air...


    CLEAN PULL (2nd & 3rd reps stopped just before touching the ground)

    70x3
    100x3
    145x3x6


    PAUSED CLOSE-GRIP BENCH (lbs)

    135x5x2
    185x3
    195x1
    195x5x3
    195x3 failed 4th
    155x10
    155x(6,4)


    Full cleans felt awful today due to stiffness, so I (wisely) moved to power cleans before I got too depressed. I love PC+J, it's easily one of my favourites. I realized that my PR for this was almost a year old... well, that simply won't do. Cranked some LoG and nailed that sucker. Beauty. Much speed. So power. Wow.

    PFS turned into a joke. I guess I shouldn't have expected too much anyway; legs are pretty tired. Although I did get that 5-rep death set that I failed last time. The key was to take the biggest breath I could possible muster at the top of each rep, and not linger too long at the top. Stand-breath-go. The 4th and 5th reps were still torturous, but at least they went up.

    Still going with my don't-touch-the-floor experiment for pulls. We'll see. I'm going as low and I possibly can without setting the weight back down. I'm talking millimeters.

    Had energy left and felt like benching, especially since I didn't accomplish it last night. Turned into a fairly solid workout. Would've liked 5x5, but hey. Still progress.

  6. #6
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    June 9


    No bumpers, lbs


    PAUSED BACK SQUAT

    135x2x4
    225x2x2
    275x1
    315x1
    365x1
    365x5x2


    CLOSE-GRIP INCLINE BENCH

    135x5x2
    185x1
    185x3x5
    135x12x2


    I thought I was warmed-up enough for the work sets... turns out I probably could've done with a bit more prep though. First set of 5 for PBS was alright, but on the last rep of the second set I felt a weird pinch that traveled from my lower back down through my glute. It's got to be related to the finnicky lower back issue I got from pushing the SDL's a little too hard. I skipped the planned third set just in case, even though it didn't feel too bad at the time. I think that was a good call, because now the area isn't feeling too great as I sit and type this. Hopefully a beer, a hot shower, and a good night's sleep will take care of it.

    Still, 365x5x2 is pretty solid, considering my PR set of 5 for PBS is 375, and this was only day 1, where I've been historically weaker. For some reason I had it in my head during the session that my PR was 385. Had I bothered to check, I just may have been stupid enough to go for a PR. Probably best that I didn't.

    Incline was shaky at first, but the last two sets were decidedly easy. Probably could've had 5 reps on each of them. The root of the problem is that I've done this exercise all of twice, and consequently my technique is shaky as hell. I'm planning to throw this in weekly, so I expect it to sort itself out pretty quick. 185x5x5 would be nice for next time.

  7. #7
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    June 10


    No bumpers, lbs


    CLEAN + JERK

    135x(2,2)x3
    185x(1,1)x3
    205x(1,1)x2
    225x(1,1)x4 powers to here
    245x(1,1)x2
    255x(1,1)
    265x(1,1)


    FRONT SQUAT

    135x3
    225x3 pauses to here
    275x2
    317.5x1
    337.5x1 missed 2nd rep!!!


    PRESS

    135x3x2
    135x10x3
    135x14 PR



    I've built up a somewhat ugly sleep debt over the last two nights. Still, today's workout was OK. Could've been a lot better though. I should be hitting PR's now, not treading water. I blame the fatigue.

    C+J's were a little awkward. Jerks feel good, though. Overhead stuff is starting to pick up steam now. I predict PR's.

    FS was perplexing. Warm-ups felt fantastic. The paused ones, anyway. 317.5 even wasn't so bad. I thought I could get at least two with 337.5, but the first rep just felt heavy out of nowhere. WTF. Should've stuck with the pauses. I'm not good with regular squats on days that I'm fatigued.
    Last two sets are +2.5 because I was unlucky enough to grab the rogue 45 that's a little heavier than all the other. Rather than swap it out, I just balanced it out with a baby plate on the light side.

    I had planned on 10x5 for presses. Ran out of time, and I was pissed at missing the FS's, so I went for max reps on the last set. Was shooting for 15... 14 is still a PR. A little PR is better than no PR.

  8. #8
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    June 12


    Bumpers, kg


    CLEAN & JERK (high blocks)

    40x(3,3)x5
    70x(3,3)x3
    90x(3,3)x2
    100x(2,2)x2
    110x(1,1)
    115x(m,-)
    70x(1,1)x2
    90x(1,1)
    100x(1,1)
    105x(1,1)
    110x(1,1)x5


    PUSH PRESS

    50x2
    70x2
    90x1x2
    100x1x2 didn't feel good, stopped here


    PAUSED BACK SQUAT

    100x2x3
    120x1
    140x1
    160x1
    140x5
    150x5


    Everything felt awful. I spent a solid hour warming up. My body was 100% asleep and did NOT want to move. I blame it completely on the unscheduled day off yesterday. Those rarely fail to screw me over.

    On the bright side, my back felt good. Meh.

  9. #9
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    June 13


    Bumpers, kg


    CLEAN-GRIP SNATCH

    40x3x3
    50x3x2
    60x3x2
    65x3
    70x3
    70x2
    75x1x2
    77.5x1
    80x1 (= PR)
    82.5x1 PR


    HANG SNATCH PULL (started from top, no pop, stopped just short of floor)

    70x3
    100x3
    120x3
    140x3x3


    PAUSED CLOSE-GRIP BENCH (lbs)

    135x5x2
    185x3
    205x1
    205x5x4 PR (also for non-paused)
    155x15


    Still kind of "blah" warming up today, but the difference is that I actually managed to get going today.
    Knee hurt a bit so had to use a patellar wrap for clean-grip snatch. Used one last night for cleans too. I have had this issue in the past, but it's never been more than minor, and it's never persisted for more than a few days. I'll monitor it nonetheless.

    This whole hang pull stopped just short of the floor thing has been a real revelation for my core work. I can feel it solidifying, turning to steel. Muhahaha.

    Had a marked improvement on bench over last week. 10 lbs up, reps were more powerful. Shoulder feels good.
    Last edited by LJL; 06-14-2015 at 04:13 AM.

  10. #10
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    June 14


    Bumpers, kg


    CLEAN + JERK

    40x(3,3)x3
    70x(2,2)x2
    80x(1,1)x2
    90x(1,1)x2
    100x(1,1)
    100x(3,1)
    110x(1,1)
    115x(1,1)
    120x(1,1)
    125x(1,-)
    110x(1,1)
    120x(1,1)
    122.5x(1,1)x3 missed doubles (missed 2nd clean each time)


    JERK

    70x1
    100x1
    120x1
    125x1
    130x1
    135x1
    135mx2


    PAUSED FRONT SQUAT

    120x1x2
    135x1
    142.5x1
    147.5x2 PR hard-fought...



    Again, I think I had the potential for a PR C&J, or at least a PR C&J double... just sloppy though. I haven't been "on" for the past week. Coordination, timing, speed... on any given day, something's been off. I think it just comes down to some crappy sleeps and disrupted schedule. If I manage to set things up properly next week, these issues should be resolved.

    Cleans were crashy, jerks weren't as snappy as they could have been... Tried a C&J double, but I left the bar too far out front on each of the 2nd cleans and it bounced off my shoulders. Oh well.

    Did some rack jerks after, figured out that my rack and hand position had been off throughout the C&J's. I was happy to get to 135, been a while since I hit that. Certainly the best I've hit since injuring my wrist 5 weeks ago. Might've even had the potential for a PR. This pleases me. Went for 135x1x3, missed the last two... but only just. They certainly weren't bad misses, and the attempts still had value.

    Running out of time, had to choose between pulls and FS. Back was a little stiff, did pulls the day before, so chose FS. Dredged up every last scrap of willpower to fight my way to a PR double. However, I think the only reason it was hard was because of the volume that preceded it. Pretty sure there's more in the tank currently. I'd love to hit that 150x3 on Wednesday. Should be "easy" if I play my cards right...

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