Trav's training ADD log #programhoppersanonymous

[Travis]

5/20/18
Bench
245x3x1
230x3x2
220x3x3
2min rest
TBDL
335x3x1
315x3x2
295x3x3
1min rest
Press
145x3x1
135x3x2
130x3x3
1min rest
Facepulls
66x5x10
done during bench warm-ups
Pulldowns
88x3x12
done during press warm-ups

[Travis]

5/23/18
Squat
365x1
405x1
425x1
445x1
Bench
300x1
315x1
325x1
335x1
Deadlift
415x1
435x1
455x1

For shits & giggles I decided to see where my strength's at after pretty much just fucking around with training for the last 5 months. The squats were high(Ray Williams high,not Dave Hoff high), bench was TnG & the deadlift was with straps(the numerous bicep tears I've seen lately have scared me,not gonna lie), but I'm happy with them. I haven't squatted or pulled anything over 365 or benched over 280 since February with most of my lifts being under 335 & 240 respectively. I was expecting to top out around 405/300/405, so it really turned out to be a good night.

The squats moved good, but were the lift I could really tell I haven't touched anything heavy in a while on. I might need to schedule in a couple of heavy singles before my next test day. Bench was insane. I just stopped at 335 because it was a 10lb improvement from my last test day. I know 340 was there & I'm pretty sure 345 would've been. Deadlift was a max, but still a 10lb PR. Guess I'll stay the course with my current programming.

[Travis]

5/28/18
Bench
220x3x3
205x3x5
190x3x6
Squat
305x3x3
285x3x5
265x3x6
2min rest

Had a buddy come by & want to bench, so I wound up splitting up my workout & changing the order of the lifts. At least I was able to keep my rest times consistent for squats

[Travis]

5/29/18
TBDL
305x3x3
285x3x5
265x3x6
Press
130x3x3
125x3x5
115x3x6
superset/3min rest

I'm using the high handle on the trap bar & pushing my hips back/keeping my shins vertical, treating it like a stiff legged block pull type thing. On press I'm trying to be more conscious of what my scaps are doing, which seems to be helping me get the bar back over my head instead of in front of me.

[Travis]

6/2/18
Squat
325x3x2
305x3x3
285x3x5
2min rest
Bench
235x3x2
220x3x3
205x3x5
2min rest

[Travis]

6/3/18
TBDL
325x3x2
305x3x3
285x3x5
Press
140x3x2
130x3x3
125x3x5
superset/3min rest

I've come to the conclusion I don't hate accessory work, I just hate logging it. I did some DB hammer curls & some lat pulldowns, but I didn't count the sets or reps, just did some for a few, to borrow a Mark Bell saying. Maybe doing it this way will make my inner meathead & nerd play nice from now on.

[Travis]

6/6/18
Squat
345x3x1
325x3x2
305x3x3
2min rest
Bench
250x3x1
235x3x2
220x3x3
2min rest

[Travis]

6/7/18
TBDL
345x3x1
325x3x2
305x3x3
Press
150x3x1
140x3x2
130x3x3
superset/3min rest

Conditionig
10 rds - 15sec work/45secs rest alternating 8lb med ball slam & 50lb hang muscle snatch
slams-8,10,12,11,12
snatch-4,6,8,6,6

I'm pretty sure I have training ADD, but at least I never get bored. I may keep this conditioning thingy in for a while. I'd like to eventually get the snatches up to 120(I'm using a 30lb 5' POS bar) & a 40sec work/20sec rest.

[Travis]

6/11/18
Squats
310x3x3
290x3x5
270x3x6
2min rest
Bench
225x3x3
210x3x5
195x3x6
2min rest

[Travis]

6/12/18
TBDL
310x3x3
290x3x5
270x3x6
Press
135x3x3
125x3x5
115x3x6
superset/3min rest

Conditionig
10 rds - 15sec work/45secs rest 70lb hang muscle snatch
snatch-6,8,8,9,8,8,8,8,8,7

[Travis]

6/15/18
Squats
330x3x2
310x3x3
290x3x5
2min rest
Bench
240x3x2
225x3x3
210x3x5
2min rest

[Travis]

6/17/18
TBDL
330x3x2
310x3x3
290x3x5
Press
145x3x2
135x3x3
125x3x5
superset/3min rest

[Travis]

7/14/18
SSB squat
275x1
Press
155x1
130x4x5
115x8
DB bench
45x3x15
DB flyes
20x2x10
LTE
70x3x8

So, after a month of just goofing off in the gym & doing family stuff, I've decided to give Nuckols's Slavic Swole program a run for a little while. I'm gonna spread the 6 workouts over 2 weeks instead of 1 week. I'm gonna swap out LTE's for JM presses & see if my elbows like them any better.

[Travis]

7/15/18
SSB squat
315x1
Press
135x1
Rack pulls
405x3x3
BB rows
155x2x8
BB curls
45x3x12
Hammer curls
30x3x8

I'm doing everything beltless for this 1st run through on this program to keep the intensity down. Probably gonna swap some more rows in for the curls.

[Travis]

7/18/18
SSB Squat w/belt
335x1
275x4x5
245x7
Press w/belt
165x1
Box step ups/16"(I'm a hobbit so this is knee high)
3x8 per leg
Lunges
2x10 per leg

The beltless experiment is over for the daily max day. Turns out I really suck at bracing without a belt. I also suck at single leg stuff, so the step ups & lunges were way harder than I thought they'd be. I may add them in on a couple of other days for coordination practice.

[Travis]

7/19/18
SSB Squat /beltless
275x1
Press w/belt
170x1
125x3x8
DB Press
30x2x10
Side delt raises
20x2x10,1x8
Rear delt raises
20x2x10,1x8
Rope tri pushdowns
44x3x10

I really should have been doing more unilateral work, my left shoulder is weak/unstable as shit.

[Travis]

I've decided to resurrect this after seeing all the conversation with stevan about starting a log. I started this log thinking it would help with motivation & accountability, but it doesn't. I've still been lifting consistently & keeping my paper logs, I just don't keep this log updated. Part of this is due to my disdain for typing, but mostly it's that when I program for myself it looks like the ramblings of a schizophrenic meth addict.

I'm currently eyeing a PL meet in January to give my training some direction & to be an example to my kids about doing things that make you uncomfortable. I've subscribed to Garrett Blevins' SkyNet training & will try to keep this updated so anyone who might be interested in it can get a rough idea of what some of the programming looks like.

It's a 4 day a week, 8 week cycle. My starting 1rms were 400/300/410. It asks about sticking points on each lift & mine are halfway up on squat & bench & just below my knees on DL.

Also, I'm using a buffalo bar for all squats until I need to actually practice squatting with a straight bar for the meet. This cheap buffalo bar is probably the best $200 I've spent in the gym on a non-necessity.

[Travis]

9/11/18
SkyNet W1D1

DL
285x8x2
Bench
180x4x5
Squats w/bands(green EliteFTS)
135x3x8 - beltless

The DL & bench are %s & the squats are supposed to be @8, but I undershot this on purpose since this is the 1st time doing banded squats in a long time.

[Wilhelm]

Good lead time to your meet.

Thank you for logging the new programming.
I'm curious how it's structured.

[Travis]

Good lead time to your meet.

Thank you for logging the new programming.
I'm definitely curious how it's structured.

That's the main reason I'm logging it, I couldn't find an example anywhere. I don't feel like I'm giving away any IP by logging what I'm doing because everybody's gonna have different sticking points or amount of days they can lift, he has options from 3-6 days a week.

Anyways, back to the info dump.

9/12/18
SkyNet W1D2

Facepulls
44x3x15
Bench
210x9x2
Squat w/ pause halfway down
240x3x5
Bench
165x3x8
DB OHP
30x3x10

Those squats are evil. I think his AI may really be SkyNet. I am glad there's some DB overhead stuff in this program because my left shoulder is dramatically weaker than my right. Main lifts were #s, accessories were RPE.