A look into my training.

[Cobra_Clutch69]

Hello to all on this forum. I'll be sharing my log here and look forward to reading the other logs on here as well.

My training style is high volume, high frequency, undulating periodization.

Here is the link to my introduction.

https://thinksteroids.com/community/threads/introduction.134391752/

 

[Cobra_Clutch69]

I forgot to mention. I plan to work towards moving into 205-220 weight range. Just a bit apprehensive for me weight gain comes with lots of tweaks to my deadlift. And moving into those weight ranges. Will change my leverages considerably so tweaks for all lifts.

 

[Cobra_Clutch69]

April 16, 2018

Competition Low Bar Squat:
Bar 15x2
165 6x1
231 5x1
303 4x1
369 3x1
429 3x2
458 3x4
398 3x2

Bench:
Bar 15x2
165 6x1
200 5x1
243 4x1
285 3x2
319 2x5
285 4x3

Deficit Deadlifts:
165 6x1
231 5x1
358 5x1
429 4x1
462 3x2

Cable crossover:
65 3x8

Rear Delt Flies:
45 4x10

Barbell Rollouts:
3x10

Planks:
4 with 45 second hold

 

[Cobra_Clutch69]

April 18th, 2018

Competition Deadlift:
165 6x2
231 5x1
375 5x1
451 4x1
518 3x2
606 2x2
639 1x5

Rack Pulls:
683 2x2

Bench:
Bar 15x2
165 6x2
231 5x1
264 4x1
303 3x2
319 2x2
341 1x5

2 Board Press:
358 2x3

Pullups:
10x3

Banded flies:
12x3

Decline Situps:
10x3

 

[Gbro]

good stuff mang

 

[Perrin Aybara]

Welcome. Missed your intro somehow, but good to have more high level lifters.

 

[jaymaximus]

I'm in. Eat big, lift big. That's my motto

 

[Cobra_Clutch69]

Thank you everyone .

 

[Cobra_Clutch69]

April 20th, 2018

Competition Low Bar Squats:
Bar 15x2
165 6x2
231 5x1
303 5x1
369 4x2
429 3x5

Bench Double Pause: (First pause is on the chest then again midway through the press)

Bar:15x2
165 6x2
231 5x1
244 4x1
285 3x2
325 3x5
296 3x3

Leg Extensions:
175 8x5

DB Bent over Raises:
35 8X4

Barbell Rollouts:
10x4

I do the barbell rollouts everyday as part of my core work. I do them from knees and standing. I alternate them.

 

[Cobra_Clutch69]

April 22nd 2018

Barbell Incline Press:
Bar 15x2
135 6x2
200 5x1
240 4x2
265 3x4

2 Inch Deficit Pulls:
135 6x3
225 5x1
375 4x1
450 3x2
525 3x4

2 BD Press:
225 4x1 no board
305 4x1
330 3x1
350 2x3

Deads Paused just below the knee going up and back down:
135 4x1
225 4x1
375 4x1
450 3x1
490 3x2

Neutral Grip Pull-ups:
8x3

DB Flies:
10x3

Decline Situps:
10x3

 

[Cobra_Clutch69]

April 23rd 2018

Competition Squat:
Bar 15x2
165 6x2
225 4x1
281 4x1
347 3x1
429 3x1
490 3x2 w/light wraps and belt
555 2x2 w/light wraps and belt
572 2x2 w/light wraps and belt

Bench:
Bar 15x2
133 6x2
237 5x2
281 5x2
330 4x5

Squat (Paused half way down for 1 second):
133 6x2
231 4x1
281 3x1
347 3x3

Leg Extensions:
190 8x4

Skull Crushers:
80 8x4

Cable Crossover:
70 10x3

Ab roller:
10x4

 

[Gobuckeyes0122]

Are you transfering the weight from KG to LBS? Those weights number are making my OCD go crazy lol.

 

[Cobra_Clutch69]

Are you transfering the weight from KG to LBS? Those weights number are making my OCD go crazy lol.

LOL!!! My apologies. Yes I am converting from Kilos to pounds.

 

[Cobra_Clutch69]

April 25th 2018


Competition Deadlift:
133 15x1
225 6x2
375 3x1
451 3x1
523 3x2
600 2x2
655 1x4

Rack Pulls 2 inches below knee:
710 2x2

Bench 1 second pause on the chest and again half way up:

Bar 15x2
133 6x2
203 3x1
243 3x1
2862x2
314 1x2
347 1x4

Board Press-2BD:
369 2X3

Pull-ups:
10x3

DB Flies:
40 12x3

Decline Situps:
12x3

If there is anything anyone would like me to include in my log just ask. I will be more than willing to add it in.

 

[Gobuckeyes0122]

April 25th 2018


Competition Deadlift:
133 15x1
225 6x2
375 3x1
451 3x1
523 3x2
600 2x2
655 1x4

Rack Pulls 2 inches below knee:
710 2x2

Bench 1 second pause on the chest and again half way up:

Bar 15x2
133 6x2
203 3x1
243 3x1
2862x2
314 1x2
347 1x4

Board Press-2BD:
369 2X3

Pull-ups:
10x3

DB Flies:
40 12x3

Decline Situps:
12x3

If there is anything anyone would like me to include in my log just ask. I will be more than willing to add it in.

Nice lifts man. Do you pull conventional or sumo?

 

[Cobra_Clutch69]

Nice lifts man. Do you pull conventional or sumo?

Sumo. I pull conventional during training as an accessory exercise at different times during training.

 

[Cobra_Clutch69]

April 27th, 2018

Competition Squat:
Bar 15x2
133 6x2
225 4x1
380 3x1
451 3x2
523 3x2

Bench:
Bar 15x2
133 6x2
203 3x1
243 3x1
286 3x2
325 2x5
303 3x3

Leg Extensions:
185 10x5

DB Bent Over Rear Delt Raise:
40 8x5

DB Flies:
55 8x4

Barbell Rollouts:
10x4

 

[Cobra_Clutch69]

April 28th, 2018

Had to get my training in early today. Going away for the weekend.

Incline Bench:
Bar 15x2
133 6x2
203 3x1
243 3x2
259 3x4

2 Inch Deficit Pulls:
133 15x2
225 6x2
375 3x1
451 3x2
529 3x4

Board Press-2BD:
225 3x1 No board
303 3x1
325 3x1
347 3x3

Paused Deads below the knee:
133 5x1
225 4x1
375 3x1
451 3x1
523 3x3

Neutral Grip Pull-ups:
10x3

DB Flies:
35 12x3

Decline Situps:
12x3

Hope everyone has a great weekend.

 

[Cobra_Clutch69]

April 30th, 2018

Competition Squat:
Bar 15x2
133 6x2
225 4x1
385 3x1
451 3x1 (Belt and sleeves)
523 3x2 (Belt and sleeves)
595 2x4 (Belt and sleeves)
451 3x2 (Belt and sleeves)

Bench:
Bar 15x2
133 6x2
225 5x2
253 5x2
292 4x5

Leg Extensions:
210 8x4

Straight Bar Tricep Pushdowns:
90 10x4

DB Flies:
45 10x4

Barbell Rollouts with light resistance band:
12x4

 

[Cobra_Clutch69]

Wednesday

May 2nd, 2018

Sumo Deads:
133 15x2
225 4x2
375 3x1
451 3x1
523 3x2
600 2x2
655 1x4

Rack Pulls 2 inches below knees:
507 2x2

Bench 1st and last rep double pause:
Bar 15x2
133 6x2
203 3x1
243 3x1
286 2x2
314 1x2
347 1x4

Board Press-2 BD/1st rep paused:
360 1x3

Pull-Ups:
10x3

DB Flies:
45 12x3

Declines Situps:
12x3