Boss Log Outlaw

Discussion in 'Training Logs' started by TKEBoss, Jan 13, 2010.

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  1. TKEBoss

    TKEBoss Nelson Sexors

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    New year a new log. I lost track with my other one due to the huge amount of time I had dedicated to my final semester of classes. Plus, I wanted to change the log name haha.

    Here are my current stats:
    243lbs
    6'1"

    I've gained close to 20 pounds since October.

    1/11/10

    Squat-
    135x8
    225x5
    315x3
    365x3
    405x1
    455x1 w/belt and wraps
    495x1 w/belt and wraps

    I've gotten down to a full squat and Im not worrying about hitting parallel. Instead of worrying I'm just going all the way down.

    Incline bench-
    135 @ 5x10, my shoulder/elbow have been acing like crazy since last week flat bench day(395x1). So I took it light and easy.

    Hip Abductor/Adducter(both)-
    45lbs 4x12 each

    Dips-
    5x8

    DB Rows-
    100's @ 5x8

    Hypers-
    4x12

    Leg Press-
    405 @ 5x8

    Calf press-
    405 @ 4x12

    Seated Calf Raises-
    90lbs @ 3x8

    Standing Cable Crunches-
    80 @ 5x6

    Ball Sit Ups-
    5x12

    Jump Rope
    5 sets of 100 touches
     
  2. TKEBoss

    TKEBoss Nelson Sexors

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    1/12/10

    AM- 1 mile jog/walk
    PM- 1 mile jog/walk
     
  3. Hood Moses

    Hood Moses I part the Black Seas...

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  4. TKEBoss

    TKEBoss Nelson Sexors

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    1/13/10


    Bench-
    135 5x3
    185 5x3
    225 2x3
    275 2x3
    315 2x3
    335x1

    My elbows and shoulders were still barking. Kept it lighter than last week.

    Cable Flies-
    4x12

    Lock Outs-
    315x3
    365x3
    385x3
    405x3

    Dip
    4x8

    Tri extensions-
    40's 5x8

    Squats-
    Wanted to work on keeping my lower back from rounded so I did light weight.

    135 4x10

    Pulldowns-
    120 2x10
    140 2x10
    200 2x8

    High Pulls-
    135 2x3
    155 2x3
    185 4x1

    Hypers-
    5x8



    edit: never posting from a Blackberry again.
     
    Last edited: Jan 14, 2010
  5. TKEBoss

    TKEBoss Nelson Sexors

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    1/15/09




    Warmup:
    Jump shrugs-
    225 3x6
    High Pulls-
    135 3x6


    Rack Pulls-
    315x3
    405x3
    455x3
    475x3
    495x3
    545x1

    Standing Press-
    135 4x10, kept it light bc these FUCKIN shoulders and elbows hurt

    Squat-
    225 3x8

    Focused on keeping my lower back from rounding and my ass from rising before my head. For the past 3 weeks I have cut out the good morning lift bc of it influencing the ass before head movement.


    Tried lat pulldowns, curls, and front raises but I was still acing too much.

    BOR's
    225 5x5

    DB Side Lunges
    35's 4x8 each leg

    Cable Overhead Ext-
    4x10

    Decline Sit Up-
    hahahahaha 4x6

    Jump Rope-
    4x100 touches
     
  6. TKEBoss

    TKEBoss Nelson Sexors

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    1/18/10

    Squat-
    135x8
    225x5
    315x5
    365x3
    405x1
    455x1
    500x1 w/belt and wraps

    I know its the same weight from last week but again like I've been saying Im trying to check my form. Kept my back from rounding and my ass lifting first instead of my head. I was proud.


    Bench-
    135x10
    185x10
    225x10
    275x6

    w/3borads
    315x5
    365x3
    385x1
    405x1


    All were pauses. I found if I over extend on my lock outs it was causing more pain in my elbows. So I just hit lock out instead of rushing all the way through and causing an over extended type slack. Its hard to explain.

    Shrugs from floor-
    225 2x12
    315 2x12
    365x12


    Hip Ab/Add-
    4x12 on each


    Over head ext-
    5x10

    Double Bi cables-
    5x8

    Cable Rows-
    140x10
    160x10
    200x8
    260x5

    Decline Sit ups-
    5x8
     
  7. TKEBoss

    TKEBoss Nelson Sexors

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    1/20/10

    Bench-
    135x10
    185x10
    225x10
    255x10
    275x6
    295x1, strict pause and lock out as if I was at a meet
    315x1, same as before
    335x1, same as before

    BOR's-
    135x10
    185x8
    225x6
    235x5
    245x5

    Leg Curls-
    4x8

    Pulldowns-
    4x10

    Box Squats-
    135x10
    225 4x10

    Incline-
    185 3x10

    Rope Exts-
    5x8, heavy

    Cable Crunches-
    5x8, heavy

    Kind of a shitty day. 225 on bench felt like 315 and I knew I was in for a shitty workout then. My elbows started hurting again too, FML.
     
  8. TKEBoss

    TKEBoss Nelson Sexors

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    1/25/10

    Squat-
    135x8
    185x8
    225 4x10
    275x8

    Leg Ext-
    130 4x12

    Bench-
    135x5
    205x5
    225x5
    275 3x5
    295x1
    315x1

    All were done with strict pausing and locked out evenly.

    Cable Flys-
    50 4x8

    Hang Cleans-
    135x3
    155 4x3

    High Pulls-
    135 6x2

    Leg Curls-
    100 4x10
     
  9. TKEBoss

    TKEBoss Nelson Sexors

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    1/25/10

    Bench-
    135x8
    185x8
    225x5
    275x5
    315x1, unrack, pause, rack commands
    335x1, same
    365x1 off 2 boards
    395x1 off 2 boards
    405x1 off 2 boards

    Strict Press-
    95x12
    115x10
    135x8

    OHP-
    185x5
    205x5
    225x4

    Front Squat-
    185 4x5

    DB Lunges-
    40's 4x5


    40mg of nova


    Front Raises-
    25's 4x10

    Rope ext-
    4x8

    Bar ext-
    3x12
     
  10. TKEBoss

    TKEBoss Nelson Sexors

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    1/28/10

    High Pulls-
    135 3x5

    BORs-
    135 3x5

    Deads-
    315 2x5
    365 2x5
    385 2x5
    405 2x3

    Shrugs-
    225 6x10

    Cable Flys-
    50 5x8

    Front Raises-
    20's 4x10

    Leg Ext-
    130 5x8

    Assissted Pull Ups-
    5x6

    Over Head Cable Exts-
    4x8
     
  11. TKEBoss

    TKEBoss Nelson Sexors

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    1/31/10

    Squat-
    135x10
    225x10
    315x10
    365x1
    385x1
    405x1

    BB Lunges-
    135 4x8each leg

    Bench-
    135x8
    185x8
    225 3x10

    Cable Flys-
    60 5x8

    Cable Holds(kind of like hercules hold in strongman, did it for fun)
    200 4 holds at 20 seconds each

    Killed the forearms.

    Trapbar Shrugs-
    225 4x10

    Calf Raises-
    4x12

    Double Bi Curl-
    50 3x8

    Dips-
    4x10

    Assissted Pullups-
    5x5

    Hypers-
    3x8

    Plate twist-
    4x5
     
  12. TKEBoss

    TKEBoss Nelson Sexors

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    Feb 2 2010

    Bench-
    135x10
    185x10
    225x10
    275x5
    285x5
    315x5
    335x3

    Strict OHP-
    105x10
    135x10
    155x10
    175x8

    Front Squat-
    135x8
    135x8
    155x8
    185x8
    225x5

    Cable Flys-
    5x12

    Leg Ext-
    50 5x10 pausing at the top

    DB Rows-
    80's 4x10

    Overhead ext-
    100 4x12

    Assissted Dips-
    5x10

    Curls-
    4x10
     
  13. TKEBoss

    TKEBoss Nelson Sexors

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    2/4/2010

    Rack Pulls-
    225x8
    315x8
    405x6
    455x5
    475x1
    495x1
    515x1
    535x1

    No belt either

    Dimel Deads-
    225 4x10

    Floor Press-
    225 5x5

    OHP-
    185x3
    205x1
    225x1
    245x1
    265x1....holy shit PR

    Leg Curls(pausing at bottom)-
    50 4x10

    Abducter/Adducter(both)-
    70 4x8 with pause

    Assissted Pull ups-
    5x5

    Dips-
    5x5
     
  14. TKEBoss

    TKEBoss Nelson Sexors

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    2/7/10

    Squat-
    135x10
    225x10
    315x10
    405x3
    425x1
    445x1

    DB Lunge-
    30's 4x10 each leg

    Leg Curls-
    100 4x8

    Farmer Walk-
    130 each hand 3 walks at 80ft each

    Cable Flies-
    50 4x10

    Trapbar Shrugs-
    275 3x8

    Calves-
    115 4x12

    Leg Raises-
    4x12
     
  15. TKEBoss

    TKEBoss Nelson Sexors

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    2/9/10

    Bench-
    135x10
    205x10
    245x5
    260x5
    275x5
    295x5

    Standing Press-
    95x12
    185x3
    205x3
    225x3
    245x1
    255x1, couldn't lockout

    Perfect Pullups-
    5x6

    Cable Flies-
    50's 4x8

    Cable Stack holds-
    4 holds for 15secs

    Pullovers-
    25 4x8

    Dips-
    4x8

    Tri Ext-
    4x8

    Pullups-
    5x6

    Step up Jumps-
    5 jumps each leg for 4 sets
     
  16. TKEBoss

    TKEBoss Nelson Sexors

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    2/11/10

    Deads- holy shit good day
    135x5
    135x5
    225x5
    315x5
    365x5
    385x3
    405x3
    435x1
    455x1
    wait for it.......
    495x1 with a belt

    I hitched the fuck out of it but I locked it out. FINALLY!

    Zercher Squats-
    135x5
    155x5
    185x5
    225x5
    275x1

    Single DB OHP-
    70x5
    80x5
    100x5, hard as fuck with my left hand. Hit 3 and had to drop it then hit 2 reps.

    Facepulls-
    80 5x8

    Leg Curls-
    4x8

    Overhead Ext-
    130 4x10
     
  17. TKEBoss

    TKEBoss Nelson Sexors

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    2/14/10

    Well today I went mudding and I think I tweaked something in my abs. Its not a bad pain but nagging.

    Squats-
    135x8
    225x8
    315x5
    405x5
    465x1, this is when the stomach pain started to be noticable so I backed off.

    DB Lunge-
    55's 3x6 each leg

    Farmer Walk w/trap bar-
    315x65ft
    315x65ft
    365x40ft
    365x30ft, my grip gave out on both walks with the 365

    OHP-
    135 2x15
    185 2x8
    205x5, mega leg drive


    Pullovers-
    60 3x8

    BB Shrugs-
    315 4x10

    I recently switched to overhand grip instead of the alternated grip for shrugs and deads. Seems to feel alot better even though I can't hold as much.

    Assisted Pullups-
    3x5

    BB Curls-
    70 3x8
    40 2x12

    DB Curls-
    30's 3x10

    Calve press-
    315 4x12
     
  18. TKEBoss

    TKEBoss Nelson Sexors

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    2/19/2010

    Deads-
    225x8
    315x8
    365x6
    405x1
    455x1
    475x1
    505x1 ANOTHER PR, I have no clue why but I am gaining like no other on deads.

    OHP-
    185x5
    205x3
    225x3
    245x2

    Front Squats-
    185 3x6
    225 2x5

    Cable OH ext-
    160x10
    180x8
    200x8
     
  19. TKEBoss

    TKEBoss Nelson Sexors

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    2/22/10

    Update on weight: 233lbs

    Front Squats-
    135x10
    185x6
    225x5
    255x1
    275x1
    315x1

    DB lunge-
    45 3x6 each leg

    Calf Raise-
    4x12

    Pullovers-
    50 4x8

    Cable Flys-
    50's 5x8

    Dips-
    4x8

    Assissted Pullups-
    5x5

    BB Curls-
    70 4x8
     
  20. TKEBoss

    TKEBoss Nelson Sexors

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    2/24/10

    Come April 24, I will be competing in a gold strongman event. Of course I will be in the novice section and will probably be under 230lbs. I been picking BNR's brain on the subject and he has given me a legit workout to follow for the next few months.

    As of now my raw lifts are:

    Squat-505
    Front Squat-315, hit it the other day and had alot more in me.
    Bench-385
    OHP-265
    Deads-505

    Bench-
    135x8
    185x8
    225x5
    255x5
    275x3

    Floor Press-
    135x5
    225x5
    255x5
    275x5
    315x3

    Done with a strict pause at the bottom. My tri's layed flat and my chest relaxed.

    Zercher Squats-
    135x8
    185 3x8

    I picked the bar up from a dead lift then squatted at the beginning of each set.


    Trap Bar Walks-
    315, 3 walks at 75ft each

    Cable Rear Delts-
    30s 4x12

    OHExtension-
    100s 4x12

    Facepulls-
    100 4x10

    Reverse Hypers-
    plate 5x8

    Preachers-
    25 4x8
     
    Last edited: Feb 25, 2010
  21. TKEBoss

    TKEBoss Nelson Sexors

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    Day 1
    Military 1-5rm (5>3>1)
    Squat 3rm
    Bent Over Rows 4x10
    Shrugs 3x20

    Day 2
    3Brd/CG/Band Bench 3-5rm
    Front Squat 3-4x6-8 (rotate zercher squat every 3 weeks)
    Trap Bar Walk - work up to frame weight, 2-3 every 3 weeks cut weight and go for speed
    Reverse Hyper/GHR
    Rear Delts 4x15

    Day 3
    DB Mil 2-3x15-20 (2-3 weeks then do single arm press like your event, use that weight if possible)
    DL Variation (RDL, Snatch Grip, Regular, Zercher)
    Lunge 3-4x8-12
    DB Rows 4x10
    Shrugs 4x15


    These are the lifts he said I should concentrate on.


    And these are the actual events:

    Max Log, Wessel Rule
    Tractor tire squat, 3 attempts
    Gator Ball Dumbell Press, max reps in 90 secs
    Timber Frame Carry, 30'
    Yoke Run, 30'
    Natural Stone Load

    None of the weight is announce for the lifts.
     
    Last edited: Feb 25, 2010
  22. TKEBoss

    TKEBoss Nelson Sexors

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    2/25/10

    I just crapped my pants when I saw the weight being thrown around at the event.

    DB press is a 2" handle with 130lbs...fuck
    Timber Frame walk is 575lbs...I don't even know waht the fuck it is.
    Yoke is 675...omg
    Heaviest natrual stone will be 350lbs

    I am going to email the guy again and ask if this will be the weight for the novices too. On the site its just listed for the light weight guys, which I plan on being.


    Standing DB Press-
    55x15
    60x15
    65x15
    70x13

    Snatch Deads-
    135x8
    225 3x8
    275x8
    315x5

    Shrugs-
    225 2x12, no straps over hand
    315 3x12, straps over hand

    Lunges-
    45 4x12, each leg

    DB Rows-
    100's 4x6

    I was dead after this workout, even with 2 scoops of jacked.
     
  23. Hood Moses

    Hood Moses I part the Black Seas...

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    Make sure youre eating enough too, shit aint going to be easy.
     
  24. TKEBoss

    TKEBoss Nelson Sexors

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    2/28/10

    First day of bb complexes and sprint(jog) intervals.

    Clean
    Front Squat
    OHP
    Back Squat
    OHP

    5x5 @95lbs w/90 sec of rest between each. I will drop 15 sec on Tuesday when I do them again. When I reach 15sec of rest between sets I will bump the weight to 115.

    Deads
    BOR
    Squat
    OHP
    3x5 same weight same rest


    Running-
    3mph for a minute between 30 seconds of 5mph, 5.5mph, 6mph, 6.5mph, 7mph.

    I will cut the minute of 3mph between runs to 45sec and bump the 30 seconds to 45 next week as well as bump the speed .5 on all intervals.
     
  25. Hood Moses

    Hood Moses I part the Black Seas...

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    Did the state chair hook you up with any groups?
     
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