Rodgerthat training log.

[RodgerThat]

01/06/17

Squat 365 3x3
Bench 275 3x3
Deadlift 455 3x3
Pull ups BW 10x10

Man I love the 3 lift session and I think 3x3 is my favourite rep scheme. I've been having trouble with recovery lately with how active I've been so I'm not really pushing incredibly hard in the gym but still putting in my work.

For those that are interested i shall be competing in Olympic lifting in the next couple months then powerlifting in June and bodybuilding in October and a crossfit thing in July. I've made good friends with an older bodybuilder who also is a phenomenal Olympic lifter so I'm his powerlifting coach and he is my bodybuilding/Olympic lifting coach and we will be doing all the same competition together this year. I'm not really going to train incredibly hard for bodybuilding it'll more just be a power building routine then a 10 week bodybuilding/posing cut before the competition. I have no aspirations to win Olympic lifting or bodybuilding but powerlifting I want to win and crossfit I'm hoping to be top 3

 

[insaiyan93]

01/06/17

Squat 365 3x3
Bench 275 3x3
Deadlift 455 3x3
Pull ups BW 10x10

Man I love the 3 lift session and I think 3x3 is my favourite rep scheme. I've been having trouble with recovery lately with how active I've been so I'm not really pushing incredibly hard in the gym but still putting in my work.

For those that are interested i shall be competing in Olympic lifting in the next couple months then powerlifting in June and bodybuilding in October and a crossfit thing in July. I've made good friends with an older bodybuilder who also is a phenomenal Olympic lifter so I'm his powerlifting coach and he is my bodybuilding/Olympic lifting coach and we will be doing all the same competition together this year. I'm not really going to train incredibly hard for bodybuilding it'll more just be a power building routine then a 10 week bodybuilding/posing cut before the competition. I have no aspirations to win Olympic lifting or bodybuilding but powerlifting I want to win and crossfit I'm hoping to be top 3

Hell yeah good workout, im a fan of triples myself, it's enough to make you work hard but not so many reps that i start getting winded lmao.

Sure you'll kick some ass brotha bear! #jackedandtan lmao

 

[Cownan]

This log had me go do some cleans yesterday just so you know. Was good to hit 100kg for them. Im gonna keep it going so will say thank you for the motivation to start it up again. btw 3x3s work better than most people think. Good way to get power up. Keep it going man

 

[RodgerThat]

01/09/17

Snatch 135 12x2
Clean&jerk 205 4x2
Pull ups 3x20 2x15 1x10
Dips 6x15
Bicep curl 4x12
Triceps double rope push down 4x16

Good stretch today and lots of talking getting to know the more bodybuilder type people at the gym the ones that really compete so I can get some insight

 

[Cownan]

12 sets of 2 for snatch? If you want to get the snatch up there man you should go with

4reps x 3sets 3x3 2x3 Itll get that snatch up there quicker. Also if you incorporate snatch pulls and/or clean pulls into your routine thatll get those numbers up faster as well.

 

[RodgerThat]

12 sets of 2 for snatch? If you want to get the snatch up there man you should go with

4reps x 3sets 3x3 2x3 Itll get that snatch up there quicker. Also if you incorporate snatch pulls and/or clean pulls into your routine thatll get those numbers up faster as well.

It was a technique day so I wanted to do every snatch with no fatigue. Strength isn't what's holding me back on my snatch it's actually impeding it because I throw the bar to high and when I get under it it's basically at my finger tips so screws up the catch. I'm working on cementing the basics before I try and progress to heavier way to avoid injury, I'm not going to compete until July so I'm taking the tortoise route on building the weight up.

 

[RodgerThat]

01/10/17

Bench 225x5 275x3 315x2 330x1 (9.5RPE) 275 3x3
Deadlift 225x8 315x5 405x3 495x1 545x1 (10RPE I fucked up wasn't suppose to be a 10 but I haven't worked deads heavy in a long time and my 1rm is down )
405 5x5 after that instead of 495 3x3 cause I didn't want to tax my terrible recovering body too much.
Slingshot bench 275 3x6 easy easy
Volume ab work because apparently my abs aren't aesthetic and it takes a long time to build them natty so also

 

[insaiyan93]

01/10/17

Bench 225x5 275x3 315x2 330x1 (9.5RPE) 275 3x3
Deadlift 225x8 315x5 405x3 495x1 545x1 (10RPE I fucked up wasn't suppose to be a 10 but I haven't worked deads heavy in a long time and my 1rm is down )
405 5x5 after that instead of 495 3x3 cause I didn't want to tax my terrible recovering body too much.
Slingshot bench 275 3x6 easy easy
Volume ab work because apparently my abs aren't aesthetic and it takes a long time to build them natty so also

Six pack shortcuts bro

 

[franchise24]

Six pack shortcuts bro View attachment 57331

Haha!!!

 

[Cownan]

Are you planning to compete with clean/jerk/snatch? Ive done a ton of that type of lifting so can definitely give you some pointers. Also its a good idea to video yourself doing it to see if form is right. Or if you have dartfish handy those work great as well for oly lifting technique tweaks

 

[RodgerThat]

Are you planning to compete with clean/jerk/snatch? Ive done a ton of that type of lifting so can definitely give you some pointers. Also its a good idea to video yourself doing it to see if form is right. Or if you have dartfish handy those work great as well for oly lifting technique tweaks

I use coaches eye for my videoing on technique work, I do plan to compete in Olympic lifting I have a coach in my gym for it as well who's giving me coaching in turn for me coaching him in powerlifting.

 

[RodgerThat]

01/11/17

Felt really tight so did 30 mins of mobility work to get my back feeling good, the deadlifts yesterday torqued me out a bit but I'm still rolling

Hang snatch 95lb 6x4 above knee 3x4 below knee
Parallel pause squats 365 10x1
SS
Pull ups 10x10
Leg press 540 3x25
Single leg extensions 90 4x16
SLDL 225 3x6 135x12
Stretch

 

[Cownan]

I use coaches eye for my videoing on technique work, I do plan to compete in Olympic lifting I have a coach in my gym for it as well who's giving me coaching in turn for me coaching him in powerlifting.

Thats a bonus man! Im pumped to see how you do when you compete. Its a lot of fun

 

[RodgerThat]

01/13/17

Incline bench 115 4x16
Dumbbell bench press 50x16 60x14 70x12 80x10 90x8 100x5 (it bothered me to no end that I miscounted the last set and did 5 instead of 6 but I couldn't fix it by doing 1 rep cause that would have bothered me even more)
Cable high to low 3x16
Cable low to high 6x10
Pull ups 16, 14, 12, 10, 8, 6, 4, 10, 20

All pressing movements are going to be supersetted with calves from here on out till my bodybuilding comp in November.

Was planning to do the big 3 today but yesterday I misstepped while carrying someone and didn't have the option to put them down so I've done a bit more damage to my right knee and compensating with my lower back didn't help with my deadlift recovery so I'm going to work with smaller % for a while as the RPE 9/9.5 are too hard to recover from without the good stuff coursing through my body.

Also I've now found the crossfit meet I'm going to do just some regional thing but considering where I live it's one of the most competitive comps in Canada so it's going to be cool to see some truly fit individuals and sizing myself up with them coming from a none crossfit view

 

[RodgerThat]

01/15/17

Damned fucking knee is tossing me around right now so had to modify my workout right off the get go.

Snatch 95 6x6
Clean 95 6x6
BTN press 95 6x6
OHP 95 3x12 45 2x30
Straight bar curl 45 2x30
Concentration curls 20 4x20
Lateral raise 20 4x20

I fucked up too forgot I owe 100 pull up reps to the holy gainz himself so I'll be finding things throughout my day to do pull ups on to get those all plunked out

 

[Cownan]

Thats a good man keeping accountable to the gainz

 

[RodgerThat]

01/16/17

The knee got worse, it's dabilitating right now ain't walking right, can't straighten my leg entirely and has given out on me making me fall. There was a definite moment yesterday while I was skiing that something went pop inside my knee and I had to ski down one legged. I'm going to just pay for an MRI and get it done with 560 bucks going in tomorrow I don't have time to wait for the Canadian health system to dick me around with long wait times. I've got a surgery that's happening mid February for something else and if I need to have something tacked back on with my other knee I'd like to get both surgerys close together so I don't have stupid amounts of time off cause the gainz ain't coming as easy as they once would.

I'll be continuing to train my upper body and doing mobility work and stretches that don't include my hamstring ACL and calve as to not aggregate what I think this is.

 

[insaiyan93]

01/16/17

The knee got worse, it's dabilitating right now ain't walking right, can't straighten my leg entirely and has given out on me making me fall. There was a definite moment yesterday while I was skiing that something went pop inside my knee and I had to ski down one legged. I'm going to just pay for an MRI and get it done with 560 bucks going in tomorrow I don't have time to wait for the Canadian health system to dick me around with long wait times. I've got a surgery that's happening mid February for something else and if I need to have something tacked back on with my other knee I'd like to get both surgerys close together so I don't have stupid amounts of time off cause the gainz ain't coming as easy as they once would.

I'll be continuing to train my upper body and doing mobility work and stretches that don't include my hamstring ACL and calve as to not aggregate what I think this is.

Damn man. Think it's something that might heal up with some time off training lower body?

 

[RodgerThat]

Damn man. Think it's something that might heal up with some time off training lower body?

Nope right now I'm thinking it's something that requires a little bit of cutting and pasting. Don't really want to speculate too far as I'm already in the shits about this but I've been injured more then most ever will be and I know what's skelatal or musculature or ligament and this one feels like the latter

 

[insaiyan93]

Nope right now I'm thinking it's something that requires a little bit of cutting and pasting. Don't really want to speculate too far as I'm already in the shits about this but I've been injured more then most ever will be and I know what's skelatal or musculature or ligament and this one feels like the latter

I hear ya man, well try and keep your head up anyhow.