Author Topic: tobymax's training log  (Read 49865 times)

Online FLEX

  • Administrator
  • Elite Poster
  • *****
  • Posts: 19811
  • B. M. O. C.
  • Height: 5' 10.5"
  • Weight: 270+
Re: Toby's Greatest (and First) Ever Journal - 2014
« Reply #30 on: February 08, 2014, 01:29:38 PM »
I have a theory that the lifts you hate most are the ones that will make you grow the most. 8)

Straight up broscience.


But I agree.   :yes:
Powerlifting Meet Bests:

2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Join the Ranks!  http://www.powerliftingwatch.com/yearly-rankings

Online tobymax

  • Member
  • ***
  • Posts: 1206
  • Height: 5'8"
  • Weight: 169
Re: Toby's Greatest (and First) Ever Journal - 2014
« Reply #31 on: February 09, 2014, 05:08:04 PM »
Sunday 2/9 - Shoulders & Traps.  Feeling: enthused and strong

When I got to the gym, both racks where I usually do standing ohp were occupied, so I decided to do seated ohp for a change.

Seated Overhead Press:
45 x 25
45 x 25
95 x 5
105 x 5
115 x 5
125 x 5 (PR)
125 x 5
Normally I would stop there, but I felt like going on...
115 x 8
105 x 8
95 x 9
45 x 25
Shoulders were pretty pumped after that.

Shrugs with Trap Bar:
205 x 12
225 x 10
225 x 10
205 x 12
185 x 16
135 x 20

Dumbbell Lateral Raises:
Drop sets, no rest...
30 x 6, 25 x 6, 20 x 6, 15 x 6, 12.5 x 6, 10 x 8
Rest 2 minutes, then again:
30 x 5, 25 x 5, 20 x 5, 15 x 5, 12.5 x 5, 10 x 6

65 minutes.  19 sets if I count the drop sets as one big set.

It snowed 2 inches in the 90 minutes that I was in the gym.  The streets were slick as snot on glass (as my father would have said), and three blocks from home my car slid into a snow bank left by the plows from the 10 inches earlier in the week.  Totally stuck.  My winter emergency shovel was not in my trunk for some reason, so I walked home to get a shovel and walked back.  I spent about 20 minutes shoveling out around the car when a good-deed-doer came by in a big 4WD with a chain and pulled me out.  So I got home and spent another 45 minutes shoveling the driveway.  I know, shoveling 2 inches of snow may seems unnecessary, but our driveway is a pretty good slope and this stuff was seriously slippery. 

« Last Edit: February 09, 2014, 05:10:59 PM by tobymax »
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Online FLEX

  • Administrator
  • Elite Poster
  • *****
  • Posts: 19811
  • B. M. O. C.
  • Height: 5' 10.5"
  • Weight: 270+
Re: Toby's Greatest (and First) Ever Journal - 2014
« Reply #32 on: February 09, 2014, 05:14:41 PM »
Nice work.  Seated OHP is one of my favs.
Powerlifting Meet Bests:

2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Join the Ranks!  http://www.powerliftingwatch.com/yearly-rankings

Online Bando

  • Global Moderator
  • Elite Poster
  • *****
  • Posts: 20506
  • Strong Fat Guy
  • Height: 5'5"
  • Weight: 176
Re: Toby's Greatest (and First) Ever Journal - 2014
« Reply #33 on: February 09, 2014, 05:40:09 PM »

Shrugs with Trap Bar:
205 x 12
225 x 10
225 x 10
205 x 12
185 x 16
135 x 20


Do you feel like these are working for you? I did them for a couple of years and never really thought they did much for me.
Revolution Powerlifting Syndicate

World Record Holder, Raw Pro Classic, 50-55, Squat, Deadlift, Total

World Record Holder, Raw Pro Classic, 45-49, Squat, Deadlift, Total

State Record Holder, Raw Pro, 45-49 & 50-55 Squat, Bench, Dead, Total, 45-49 Amateur Squat, Bench, Dead & Total

DIEL?

Online tobymax

  • Member
  • ***
  • Posts: 1206
  • Height: 5'8"
  • Weight: 169
Re: Toby's Greatest (and First) Ever Journal - 2014
« Reply #34 on: February 09, 2014, 05:50:21 PM »
Funny you should ask that Bando, because I've been asking myself the same thing. I've only used the trap bar 5 or 6 times, and I'm not feeling the mind-muscle connection with it.  I know the traps are a back muscle, and I've see various youtube videos showing how to make sure the upper back is highly involved in the movement.  With dumbbell shrugs I can feel it, and I think I have made noticeable progress with them.  I was thinking about switching my shrugs to back/deadlift day rather than shoulder day. 
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Online Bando

  • Global Moderator
  • Elite Poster
  • *****
  • Posts: 20506
  • Strong Fat Guy
  • Height: 5'5"
  • Weight: 176
Re: Toby's Greatest (and First) Ever Journal - 2014
« Reply #35 on: February 09, 2014, 06:29:55 PM »
With dumbbell shrugs I can feel it, and I think I have made noticeable progress with them.

That's kind of how I feel. Also for me the #1 trap builder is Deads, you don't feel them getting worked but they really do.
Revolution Powerlifting Syndicate

World Record Holder, Raw Pro Classic, 50-55, Squat, Deadlift, Total

World Record Holder, Raw Pro Classic, 45-49, Squat, Deadlift, Total

State Record Holder, Raw Pro, 45-49 & 50-55 Squat, Bench, Dead, Total, 45-49 Amateur Squat, Bench, Dead & Total

DIEL?

Offline sakustoms

  • Veteran
  • *****
  • Posts: 6160
  • FEELING "LESS" FATCKED!!!!
  • Height: 5'-6"
  • Weight: 157
Re: Toby's Greatest (and First) Ever Journal - 2014
« Reply #36 on: February 09, 2014, 08:18:59 PM »
With dumbbell shrugs I can feel it, and I think I have made noticeable progress with them.

That's kind of how I feel. Also for me the #1 trap builder is Deads, you don't feel them getting worked but they really do.

Nice work toby. Congrats on the PR.

I normally do shrugs on shoulder day but this week was screwed up so I ended up doing them on deadz day. My shoulders were fried at the end of the workout.
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Online tobymax

  • Member
  • ***
  • Posts: 1206
  • Height: 5'8"
  • Weight: 169
Re: Tobymax's first attempt at journaling ... 2014
« Reply #37 on: February 10, 2014, 12:15:15 PM »
Got some pretty good DOMS in the shoulders and upper back/traps today, for the first time in a long time.  Maybe the trap bar shrugs did connect and do a little something.  Or maybe it was the snow shoveling.

My lower back is feeling pretty stressed from yesterday's activities, so although today is back day I may not do deadlifts.  Because I'm a wimp.  Maybe just Hammer Strength high and low rows, and maybe some rare biceps/triceps when I hit the gym this evening.

PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Online Bando

  • Global Moderator
  • Elite Poster
  • *****
  • Posts: 20506
  • Strong Fat Guy
  • Height: 5'5"
  • Weight: 176
Re: Tobymax's first attempt at journaling ... 2014
« Reply #38 on: February 10, 2014, 07:56:32 PM »

My lower back is feeling pretty stressed from yesterday's activities, so although today is back day I may not do deadlifts.  Because I'm a wimp.


skipping deads with a sore lower back does not make you a wimp
Revolution Powerlifting Syndicate

World Record Holder, Raw Pro Classic, 50-55, Squat, Deadlift, Total

World Record Holder, Raw Pro Classic, 45-49, Squat, Deadlift, Total

State Record Holder, Raw Pro, 45-49 & 50-55 Squat, Bench, Dead, Total, 45-49 Amateur Squat, Bench, Dead & Total

DIEL?

Online tobymax

  • Member
  • ***
  • Posts: 1206
  • Height: 5'8"
  • Weight: 169
Re: Tobymax's first attempt at journaling ... 2014
« Reply #39 on: February 11, 2014, 11:30:07 PM »
Okay, so I skipped the gym altogether on Monday.  I just wasn't feeling it, which is rare for me these days.  Usually I'm excited to get to the gym for some "me time", but I worked late and just wanted to go home.

I guess I'm still sore from Sunday's snow shoveling.  Not sore, actually... fatigued... in the lower and middle back.  But I really wanted to get to the gym today, and I really wanted to do my deadlifts, so...

Tuesday 2/11 - Back

Deadlifts:
135 lb  x 10, x 10
185 lb x 5
205 lb x 5
235 lb x 5
I like to do 8 sets usually, but at this point I began to feel that deadlifts were not such a good idea today.  Nevertheless, I was glad to do 235x5, the most I've done double overhand with no versa gripps.  Last week I could only do it for 4 reps.   So I decide to wrap up deads with one more...
135 lb x 10

Hammer Strength High Row:
140 x 15
160 x 15
180 x 10
180 x 10
160 x 12
140 x 15

My weakest workout in months at only 30 minutes / 12 sets, but at this point I was just ready to hit the steam room and take a shower.  Maybe I should just consider this a deload week.  We'll see about that tomorrow, chest day!






« Last Edit: February 11, 2014, 11:31:40 PM by tobymax »
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Offline sakustoms

  • Veteran
  • *****
  • Posts: 6160
  • FEELING "LESS" FATCKED!!!!
  • Height: 5'-6"
  • Weight: 157
Re: Tobymax's first attempt at journaling ... 2014
« Reply #40 on: February 12, 2014, 07:28:30 AM »
Okay, so I skipped the gym altogether on Monday.  I just wasn't feeling it, which is rare for me these days.  Usually I'm excited to get to the gym for some "me time", but I worked late and just wanted to go home.

I guess I'm still sore from Sunday's snow shoveling.  Not sore, actually... fatigued... in the lower and middle back.  But I really wanted to get to the gym today, and I really wanted to do my deadlifts, so...

Tuesday 2/11 - Back

Deadlifts:
135 lb  x 10, x 10
185 lb x 5
205 lb x 5
235 lb x 5
I like to do 8 sets usually, but at this point I began to feel that deadlifts were not such a good idea today.  Nevertheless, I was glad to do 235x5, the most I've done double overhand with no versa gripps.  Last week I could only do it for 4 reps.   So I decide to wrap up deads with one more...
135 lb x 10

Hammer Strength High Row:
140 x 15
160 x 15
180 x 10
180 x 10
160 x 12
140 x 15

My weakest workout in months at only 30 minutes / 12 sets, but at this point I was just ready to hit the steam room and take a shower.  Maybe I should just consider this a deload week.  We'll see about that tomorrow, chest day!

Nothing wrong with a deload week. I am skipping the gym altogether this week for my deload. I know if I go I will just overwork myself and this is my programmed deload week.

On another note, I wish my gym had a steam room or sauna or something. Jealous......
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Online tobymax

  • Member
  • ***
  • Posts: 1206
  • Height: 5'8"
  • Weight: 169
Re: Tobymax's first attempt at journaling ... 2014
« Reply #41 on: February 14, 2014, 10:47:22 AM »
In keeping with my blah, icky, snowy, weak-feeling, un-enthused theme this week, I'm rolling with the previously unplanned deload, sort of.  I skipped the gym on Wednesday.  Thursday was chest.  On BP I felt weak and went slightly lighter than what I have been doing lately.  Flys on a new machine felt good, and then did Hammer Strength Decline Presses, which I normally don't do.

Next week:  Back to full strength, progress, and hopefully the New Year crowds will die off after V-Day so I can get back on a cable machine for my flys!

Thursday 2/13 - Chest

Barbell Flat Bench Press:
135 lb x 12, x 12
165 lb x 5
185 lb x 5
195 lb x 5
185 lb x 5
165 lb x 8
135 lb x 12

FreeMotion Machine Flys
80 lb x 15
90 lb x 20
100 lb x 15
110 lb x 15
110 lb x 15
Usually would stop there, but these felt good, so...
100 lb x 12
90 lb x 12
80 lb x 12

Hammer Strength Decline Press:
140 lb x 15, x 15, x 12
120 lb x 12, x 12

60 minutes, 21 sets.

PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Online Bando

  • Global Moderator
  • Elite Poster
  • *****
  • Posts: 20506
  • Strong Fat Guy
  • Height: 5'5"
  • Weight: 176
Re: Tobymax's first attempt at journaling ... 2014
« Reply #42 on: February 14, 2014, 03:03:34 PM »

Next week:  Back to full strength, progress, and hopefully the New Year crowds will die off after V-Day

I know these feels
Revolution Powerlifting Syndicate

World Record Holder, Raw Pro Classic, 50-55, Squat, Deadlift, Total

World Record Holder, Raw Pro Classic, 45-49, Squat, Deadlift, Total

State Record Holder, Raw Pro, 45-49 & 50-55 Squat, Bench, Dead, Total, 45-49 Amateur Squat, Bench, Dead & Total

DIEL?

Online tobymax

  • Member
  • ***
  • Posts: 1206
  • Height: 5'8"
  • Weight: 169
Re: Tobymax's first attempt at journaling ... 2014
« Reply #43 on: February 18, 2014, 09:50:54 PM »
Friday 2/14 - Cardio
35 minutes - Cybex ArcTrainer, level 6, interval setting

Tuesday 2/18 - Back
Finally back in the gym after a blah week.  Workout cut short by a little work emergency that required my attention.

Deadlifts:
135 lb x 10
155 lb x 10
175 lb x 5
195 lb x 5
215 lb x 5
245 lb x 3 - Most I've lifted without grips or straps
with versa gripps:
255 lb x 5
275 lb x 3 - Most I've lifted since hurting my back in November.

Hammer Strength High Row:
160 lb x 15
180 lb x 14
190 lb x 12
190 lb x 10

That's when I was bombarded by emails from work and had to quit.
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Offline doughnutgut

  • Member
  • ***
  • Posts: 1587
Re: Tobymax's first attempt at journaling ... 2014
« Reply #44 on: February 19, 2014, 04:56:03 AM »
Great Dreads session Toby.

Deload paid off indeed.. Plenty of volume. GJ on the jump up from when you were hurt.

Solid/10