Chalk and Sweat

[trebemot]

Just gonna get to the dirty details today of my workout and I'll get to fleshing out who I am and what im about come this weekend when I have more time!

Pulling day:
(weight in lb x reps x sets)

45 x 5 [sumo, MG]
135 x 5 [sumo, MG]
185 x 5 [sumo, MG]
225 x 3 [conv, DOH]
275 x 3 [conv, DOH]
315 x 1 [conv, DOH]
355 x 2 x 5[conv, MG]

Bulgarian Split squats
40 x 5 x 5[DB's held at side]

DB side bends
125 x 10 x 3

Some K. presses, SLDL's, and calve raises to finish up. Shoulder mobility is still shitty, but getting better.

[trebemot]

Press
45 x 6
65 x 5
95 x 4
115 x 3
125 x 2 x 5

Axle Press
83 x 5 x 5

Pull ups
43 total, super setted with all the presses.

Axle Floor press
33 x 10
123 x 5
173 x 1
123 x 3 x 6

Axle Curls
63 x 10 x 3

Rear delt, side delt, and tricep work to finish.

I thought the axel I was using was a full 45 lbs. Wasn't. Oops. O well. Work sets on press still felt good.

[trebemot]

Sumo Dead lift, Mixed grip
45 x 10
135 x 5
185 x 5
225 x 5
265 x 5 x 5

Still trying to grove the pull.

Bulgarian Split Squats
Bw x 5
50 x 5 x 5

Glute ham raise
BW x 8 x 3

Kneeling Ab rollouts
10 x 3

KB swing ladder
1 to 10. I got smoked.

[trebemot]

Press
45 x 5 x 2
65 x 3
115 x 3
125 x 2 x 5
95 x 5 x 5

46 pull ups total. Supersetted with all the pressing. All with palms facing away.

Axle Curls
83 x 8 x 3

Dips superset with Supported leg raises
8/20 x 3

Lats and rear delts to finish off the day. Friday tomorrow! Thank god.

[trebemot]

Barbell rows
45 x 10
95 x 5
135 x 3
155 x 3
165 x 3
175 x 1
180 x 2 x 5
125 x 5 x 5

Push ups super setted with work sets of rows. 10 x 5

BSS
BW x 5
60 x 5 x 5

Landmines!
No added weight 12 x 2
+25 lbs x 8 x 3

T bar stripset
75 x 20, 50 x 20, 25 x 20[damn that hit everythinggggggg]

Lats and chest to end the workout.

[trebemot]

Weekend. Time to say a little about me and what this is journey is about

I'm a 21 year old engineering student entering is 4th year of college. I really didn't start taking lifting seriously until about last summer, when I dropped 15 pounds and got about as strong as I've been. I'm looking to make a repeat and improvement on that accomplishment and really hopefully take that next step in how I look and how strong I can be. I enjoy going to the gym and that has always been the easy part for me, but getting a diet that works, and that I can stick to is always the problem. I have gotten much better at being consistent with it this summer and I'm excited to see how far I can go before schools starts up again. I'm planning that the good habits I am building now will carry through the school year.

I train 5 days a week. Deadlifts on monday, Pressing tuesday/thursday, Speed pulls on wednesday, and Rows on friday. My shoulders have been actiing up and so mobility is something I need to work on so I can start squatting again. But so far things have been going well and as long as the pull and press keep moving up and my weight keeps going down, I see no reason to change. If it ain't broke don't fix it.

Anything you have to offer as advice will be forever welcomed. Any inquiries about my exact reasoning behind training, diet, or just who I am will be enthusiastically answered.

Get inspired. Get strong. Inspire others. Repeat.

[trebemot]

Wasn't able to get into the gym yesterday, friends wanted to jam. Had a good day today tho. Hit an all time best of 365 for 5. Beats my previous best of 365 for 3. I'm also 4 lbs lighter than last time too.

Deadlift
45 x 10
135 x 5
185 x 3
225 x 3
275 x 3
315 x 2
365 x 2 x 4
365 x 5

Sumo stance up until the work set.

BSS
BW x 5
+70 x 5 x 5

Landmines
No weight x 8
+25 x 8/8/10

Hamstrings to finish it up.

[trebemot]

Press
45 x 5 x 2
65 x 3
95 x 3
115 x 2
125 x 1
130 x 2 x 5
100 x 5 x 5

51 pull ups(total) in between all the pressing sets

Super set:
Close grip bench
135 x 3 x 6

Seated hammer curls
35 x 8, 45 x 6 x 5

Shoulders and lats to wrap it up. Boom.

[trebemot]

Bad day. Whatever. had an extra taco after working out and thank god I can sleep in tomorrow.

Deadlift[sumo]
45 x 5
135 x 5
185 x 5
225 x 5
275 x 5 x 5

BSS
BW x 8
+80 x 5 x 5[i fucking hate BSS, they always ruin me. I think I can slow down on pushing the weight on these]

[LoneWoIf]

Good stuff man keep grindin

[trebemot]

Good stuff man keep grindin

Thanks man.

[trebemot]

Man I'm starting to get good at these pulls ups. 58 total today. Lets see how fast I can get to 75, then 100 in a workout.

Press
45 x 5
45 x 4
65 x 4
95 x 3
115 x 3
125 x 1
130 x 2 x 4
130 x 3
100 x 5 x 5

Like I said, 58 pull ups spaced between all the pressing sets. All pronated grip

CG bench super set with Hammer curls
45 x 5/95 x 3/135 x 1[warm up]
145 x 3 x 6[work sets, probably can be a little more aggressive in adding weight...]
45 x 6 x 6[Shoot for more reps before upping the weight I think...]

Shoulders and lats to finish the day. Solid day. Got some new tanks repping my gym, and now I'm gonna go crush a sushi buffet today with some friends. woot woot.

[trebemot]

You set goals to crush em.

Deadlift
45 x 10[sumo]
135 x 3 x 2
185 x 3
225 x 2
315 x 1
365 x 1
375 x 1 x 10[conventional from here on out]
385 x 1[PR]
395 x 1[PR]
405 x 1[PR, 4 plates man!]
415 x 1[Dat dere 2x BW, mmmmm]

And I was done for the day after that lol. But I'm happy as hell to see those numbers. Check out the videos below:

405 pull-https://www.facebook.com/video/video.php?v=10200345655905642
415 pull-https://www.facebook.com/video/video.php?v=10200345719267226

Sorry for the shit quality. Taken on my phone

[trebemot]

Ah the PR's keep rolling this week. But rest up this weekend...

Press
45 x 5
65 x 3
95 x 3
115 x 2
125 x 1
135 x 1 x 10

61 pull ups spaced between the pressing sets.

145 x 1[PR #1]
150 x 1[PR #2, ugly as fuck tho. See below video]

105 x 3 x 7

Axle Curls
90 x 8/8/5

Shoulders and lats to finish. Check out dem vids.....

145 press-https://www.facebook.com/photo.php?v=10200357910652003&set=vb.1282020478&type=2&theater
150 press-https://www.facebook.com/photo.php?v=10200357915692129&set=vb.1282020478&type=2&theater

Looking at the 150 vid a couple times I think I let it get to far out in front of me. Maybe. We have to watch the tape this weekend!

[trebemot]

For got a pen, so this is all off from the top of my head.

Worked up to a new 1 rm on bench. 210 at 205 bw. Not bad considering I haven't benched strictly in about 2 months. Still my worst lift but I'm not concerned.

Repped some 135 CG bench presses. 10/10/6/5/4

DB flat bench. Started at 50 and ladder down to 20.

Hammer curls going from 20 to about 40. Some db shrugs too. 3 sets at 85, and a rep out with 40.

Really hammered my rear delts hard. Super pumped after I got done. Finished with lats. Not bad. Siiiiiicccckkkk pump afterwards.

[trebemot]

Everything felt heavy. I think going for 3 1RM will do that do ya. Just got hit the beach muscles, because I'm going to the beach! Also talked to a guy to get some pointers for fixing up my shoulder mobility.

[trebemot]

Starting up cycle 3 of my routine.
Basic lay out will be:
Monday-Heavy Pulls, Yoke bar squats, Core.
Wednesday-Heavy Press, Press, Pull ups, Bench and heavy rows
Friday-Yoke bar squats[maybe heavy], Speed Pulls, Core
Weekend-Heavy Press, Press, Pull ups, Bench and lighter pulling

Going back to a 4 day split as I seem to have a social life to maintain haha. Also me and my friend are started recording our EP so I need to have some extra time.

Todays nitty gritty

Pulls
135 x 5
185 x 3
225 x 3
275 x 3
315 x 2
355 x3/2[sumo]-1[convn]/3/3/6[convn]

Still working on that sumo pull. Had problems locking out. Switched back to conventional and crushed the rest.

Yoke Bar box squats[brutal]
45 x 5
95 x 5
135 x 5
185 x 5 x 7

These were brutal. First time doing these and only got up to 185. Still sucked.

DB sides bends
125 x 10
100 x 15 x 2

Finished with light/high rep post. chain work. Back to the grind.

[trebemot]

Press
45 x 5
65 x 5
95 x 3
115 x 2
125 x 3 x 4
125 x 5

95 x 5 x 7

4 sets of 5 overhand grip pull ups during warm up sets. 5 sets of 4 underhand weighted pull ups with work sets[I have no idea how heavy the chain was, 20 to 30 lbs I think] Not bad for my first attempt at weighted pull ups.

Bench superset with DB rows

Bench-125 x 5 x 5
DB Row-70 x 10 x 5

Finished up with rear delts and lats. Solid work out.

[trebemot]

Yoke bar box squat
45 x 5
135 x 5
185 x 3
225 x 3 x 4
225 x 5

The work sets were grinders because my hips aren't used to getting that low, the strength is there I know, Its just getting the technique and flexibility back.

Sumo Pulls
255 x 5 x 7

The last like 5 sets were flying up off the floor it felt like. I think I'm getting better at the sumo stance.

Sled drags-
45 x 4-sideways with right leading
45 x 4-sideways with left leading
90 x 4-back wards
135 x 6-forwards
90 x 2-forwads
45 x 2-sideways down and back

First time doing sled drags, after the sideways one my hips felt great, so I defently think im gonna start doing these more. With having to squat so wide my hips tend to get really tight and take a beating, so this I think may help. Also just feel like a bad ass.

Ab rollouts
10 x 3

Lots of stretching and form rolling today because I had the time. I think after this cycle I might be able to start squatting with a normal bar if I keep things up. Today I plan on going out and getting a PVC pipe to roll out my muscles at home(because fuck I get bored and I rather do that than just sit on the computer) and a wooden dowel for shoulder dislocates. Wooo.

[trebemot]

Swapped the second Press day to push pressing in preparation for my strongman comp.

Push Press
45 x 5
45 x 5
65 x 3
95 x 3
115 x 3
125 x 3
135 x 3
145 x 3 x 5

2nd rep on the last set I fucked up, so I only manage 3 reps...

115 x 5 x 5

80 pull ups in total today

Bench-125 x 5 x 5
Hammer Curls- 35 x 10 x 5

Finished with rear delts, tricep, and lat work. Also weighed in at 199.2 today! Fuck yeah.

[trebemot]

DL-all conventional
135 x 5
185 x 3
225 x 3
275 x 3
315 x 2
365 x 2 x 5

No squats. Hips weren't having anything to do with them today

DB sides bends-100 x 12 x 3

Sled drags[I guesstimated that 1 lap=10 yds roughly]
90 lbs x 10 right lead
90 x 10 left lead
90 x 10 backwards
90 x 10 forwards

closest I've felt to puking during a workout in a while. Can't wait to it again. Need to figure out hip stuff...

[trebemot]

45 x 5
65 x 5
95 x 3
115 x 2
125 x 1
23 pull ups with the warm ups

130 x 2 x 5
5/4/4/4/4 weighted chin ups, palms facing me.

Press-100 x 5 x 5
Seated cable row- 90 x 10 x 5

Bench-135 x 5 x 5
Seated cable row[again]- 90 x 10 x 5

Farmer Walks[again each lap about 10 yds]
225 x 2
265 x 2
285 x 10

Rear delts to finish the workout. Woo not bad. Big dude at the gym gave me props for my farmers. That was pretty sweet.

[trebemot]

-I am perfecting my taco dressings. Salt/pepper/cayenne/chili powder/fresh peppers/lime and lemon juice. Fucking tasty and easy as fuck.
-My grip is taking a god damn beating as of late. I think I might start strapping up for any kind of rows[maybe even curls too] and save my grip(and the skin on my hands!) for deadlifts and pull ups.
-Upping the condition in my workouts to try and push on into the sub 200 weights. I wanna get down there! 190 here I come, or I'm gonna die trying!

[trebemot]

Sumo Pulls
135 x 5
185 x 5
225 x 5
265 x 5 x 5

Barbell Lunges
45 x 5
95 x 5
135 x 5 x 5

Ab Rollouts-10 x 4

Cable Row- 70 x 15 x 7
Low bar squat- 45 x 10 x 7
[this was to get my pulling volume for my shoulders, and to work on my mobility for squats]

Some light lateral sled drags to finish the day. One of the stronger guys at the gym commented on how we have the same taste in lifting music. He then proceeded to pull +550! Also I'm getting friendly with one of the power lifters there, which is great. It's like becoming friends with the people you aspire to be, its great. Finally I officially signed up for a strongman competition in September! Hell yeah!

[trebemot]

Today was brutal, in good and bad ways.

Push pressing
45 x 5 x 2
65 x 3
95 x 3
115 x 3
125 x 2
135 x 2
145 x 1
150 x 2 x 5[I missed a couple lifts, so I had to redo the sets, so I probably did about 4 extra reps]

A1-Push Press-120 x 5 x 5
A2-Cable row-150 x 5 x 5[strapped up]

B1-Bench-135 x 5 x 5[like a half count pause at the bottom for all of em]
B2-Cable row-150 x 5 x 5[yes, again, need more pulling volume!]

Some battle ropes for 30/30 x 15

I'm just fucking sore everywhere now. Gonna ease up on the diet today and eat a little bit more and rest up for sure. Got a 5k tomorrow to run....wooo

[trebemot]

DL-conventional
135 x 3
185 x 3
225 x 3
275 x 3
315 x 2
365 x 1
375 x 2 x 4
375 x 6[TnG, MG]

Low bar Squat[think I'm finally getting around my shoulder issues...]
45 x 5
95 x 5
135 x 5 x 5

Push Press Rack Lockouts[I've notice my core is for sure a weak leak in my push press so I decided to do these for my core work. Felt it in my serratus I think?]
225 x 30 seconds x 4[1 min rest in between reps]

A1-Cable row[strapped-70 x 20 x 5
A2-Low bar Squat-45 x 10 x 5[basically extra form and mobility work]

Yoke walks
150 x 2
250 x 4 x 3

[trebemot]

Press
45 x 5
65 x 3
95 x 3
115 x 3
125 x 1
135 x 2 x 4
135 x 3

Some pull ups and lat pulldowns in between sets

A1-Press-105 x 5 x 5
A2-Cable Row[strapped]-150 x 5 x 5

B1-Bench[1 ct]-145 x 5 x 5
B2-Cable Row[strapped]-150 x 5 x 5

Rear delt work, then Farmers for:
225 x 2
305 x 2 x 5

[trebemot]

Sumo Pulls
135 x 5
185 x 5
225 x 5
275 x 3
285 x 5 x 5

Squats
45 x 5
135 x 5
145 x 5
155 x 5 x 5

Push Press rack lockouts
275 x 30 seconds x 4

A1-Cable Row[strapped]-70 x 20 x 5
A2-Leg Curl-45 x 20 x 5

Took it easy on the conditioning as I helped my mom moved today.

Sand bag carries
100 lbs x 10 bear hug
100 lb x 5 over right shoulder
100 lb x 5 over left shoulder
100 lb x 20 backpack
100 lb x 12 bear hug

Some curls for the elbows, and thats a wrap!

[trebemot]

Little hungover for today's workout... had to psyche myself up a bit more than usual and then went home to go help move. Long ass day.

Push Press
45 x 3
65 x 3
95 x 3
115 x 3
135 x 3
145 x 1
155 x 2 x 4
155 x 4

A1-Push Press-125 x 5 x 5
A2-Cable row-150 x 5 x 5

B1-Bench-145 x 5 x 5
B2-Cable row-150 x 5 x 5

Called it a day after that. I am gonna sleep like a rock tonight.

[trebemot]

PR again after this cycle.

Pull-Conventional, DOH until Work set

135 x 3
185 x 3
225 x 2 x 2
275 x 2
315 x 1
365 x 1
385 x 1 x 10
405 x 1
415 x 1
425 x 1[All time PR @ 202.5 lbs]

Did some light rows and hammstring work. Then went to attempted yoke squats for weight for the first time. got up to 430 lbs. Not bad for my first time. I think I compressed the shit out of some scar tissue in my right ankle tho. Hurts like a bitch right now.

Some things of note for next cycle
-If I'm gonna squat, I'm gonna have to warm up, no questions about it. Just gotta accept it.
-I'm weak off the floor it seems(or maybe just weak everywhere, not sure yet), I think my speed pulls will be done from a deficit next cycle.

[trebemot]

Good warm up today.

135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1
375 x 3 x 4
375 x 6

Squat-toying with form, stretching shoulders/lats and just working on mobility of the whole movement. Felt good. See how I feel tomorrow...
45 x 10
95 x 5
135 x 5 x 5

Rack Lockouts
315 x 3 for 20 ct

A1 Extend ROM BSS - BW x 5 x 5
A2 Cable row- 50 x 20 x 5

[trebemot]

Press
45 x 5
65 x 5
95 x 4
115 x 3
125 x 3 x 4
125 x 7

All of those were slowwwwww. Fuck.

A1-Press-85 x 5 x 7
A2-Cable row- 160 x 5 x 5, 80 x 25, 40 x 50

B1-Bench-135 x 5 x 5
B2-Bent Over Row-135 x 5 x 5

Finished off with some Lat and rear delt work. Mucked around with the lightest atlas stone they had at the gym and did some tire flips too.

[trebemot]

Drank way to much last night....

Warm up.

Squat
45 x 10 x 2
95 x 5 x 2
135 x 5 x 5

Spent a bunch of time in between sets working on my shoulders and lats. I think I've figured out the problem tho. My left lat seems to be bigger than my right and also tighter for some reason. I only ever get pain in my left elbow to, so something about that whole side is just jacked up I guess. Well at least I know to spend more time on that side. Also hips seem to be enjoying the warming up properly for squats. 135 was almost flying off my back. I don't really wanna go to much heavier until I fix my shoulders however.

Pulls
135 x 5
225 x 5
255 x 5 x 7

Stood up and rest after each rep. Trying to really focus on getting big air and making every rep look the same. I think it went well but I feel like I need to start recording more of my work sets.

A1-SGRDL-135 x 10 x 3, 20 shrugs on the last set
A2-KB Side Bends- 88 x 10 x 3

B1-EBSS- BW x 5 x 5
B2-Cable row- 50 x 20 x 5

was a long as work out because of all the mobility stuff I did during my squats. Also long warm up. Whatever. Oh also checked in at 197.6 after working out. I can safely say I'm under 200 now.

[trebemot]

Taking it off this weekend. Restarting this training cycle. Itching to get back tho

[trebemot]

Was suppose to do triples, did doubles instead. Fuck. O well. super full from all you can eat Brazilian steakhouse. It showed. I felt sluggish all workout. couldn't even get to the T3 stuff and skipped any direct core work.

Warm up-15 mins
Jump rope, BW Squats, dynamic hip flexor stretch, foam rolling, 100 band pull aparts.

T1 work-25 mins
135 x 5
185 x 4
225 x 3
275 x 3
315 x 3
365 x 2
375 x 2 x 5

-I think these felt harder off the floor because my new shoes have a heel....Will have to see how I handle that at heavier weights....

T2 work-35 minutes

CAT Squats
95 x 5 x 2
135 x 5 x 2
185 x 5 x 5

-Need to work on consistently hitting depth still
-Need to find proper foot position, still toying with
-Walk out needs work, I keep swaying from side to side too much and hitting the rack...
-Shoes helped, I don't need to put plates underneath my feet anymore, I think I just need to work on finding the right combination of foot width, angle, and decent speed. Really my squat is a giant work in progress.

A1-SGRDL w/shrugs-135 x 12/20//12//12/30
A2-Split Squats +ROM-BW x 12 x 3

-Forget to do shrugs on middle set, so i did more on the last set
-Still hate Split Squats...

Other random notes-
-Weigh 199.6 this morning, 207 before the workout, and 204.4 after the workout
-Total time about 85 minutes, a bit shorter than usuall because no T3 work or condition today
-Wore a hoodie today so I got a good sweat going, probably also exacerbated the feeling like puking from too much meat in my stomach
-I'm being more descriptive in these logs because the more I record the better I can see what works and what doesn't
-Pulling from the floor still feels like my hardest part in the deadlift, but maybe thats just cuz that IS the hardest part?

[trebemot]

Just a little up date.

Pressed wednesday. Went well.

Pulled and squated today. Working on squat depth still. Working on my bench too. Too lazy to post the actual work outs. Whatever.