Vanguard's Training Log - 2017 Edition!

Share and post your training logs so others can see how you train
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Vanguard
Posts: 169
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Sat Sep 09, 2017 6:42 pm

Volume Block 1 - Week 1 - Day 3

Weight 203 lbs

Main Lifts
Bench Press - 2 x 5 x 210
BB Bent Over Row - 2 x 5 x 110
Seated OHP - 2 x 5 x 100

Secondary Lifts
Cable Pull Downs Wide Overhand Grip - 3 x 15 x 200
Rear Delt Raise - 3 x 15 x 20
Incline Cable Flies - 3 x 15 x 40
Cable Pullover - 3 x 15 x 70
Inverted Row - 3 x 15 x BW
Rope Hammer Curls - 3 x 15 x 80
OH Cable Ext with Rope - 3 x 15 x 80
One Arm Cable Curl - 3 x 15 x 30

I think its going to take a week or two o get use to this increased volume. To make things worse this is the intro week which is the ease into things. Day 4 is another lower training day but Week 2 starts with legs so with my back injured I am going to skip and rest tomorrow so I can hit legs good on Monday. Which is going to be much hard as the main lifts for day one and two go from two sets of 6 reps to 4 sets of 8 using the same weight as this week. In any event concidering the lates start to the week and the fact I injured my back I think this was actually a great start and things will only improve.
Dean "Vanguard" Lester
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Vanguard
Posts: 169
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Mon Sep 11, 2017 5:52 pm

Volume Block 1 - Week 2 - Day 1

Weight 202.4 lbs

Main Lifts
Back Squat - 4 x 8 x 220
Deadlift - 4 x 8 x 135 (255)

Secondary Lifts
Leg Curls - 3 x 13 x 160
Straight Leg Calves - 3 x 13 x 160
Bulgarian Split Squat - 3 x 13 x 45 (bar)
Good Mornings - 3 x 13 x 65

Happy I was able to get my squats in, I was a bit worried that it might be to much but I got it done. For deadlifts I just went light and only used 135 instead of 255. Still not 100% and I did not want to risk it. I do think using lighter weights and getting the blood into the injured area can help heal it faster. Split squats were still tough as hell but getting a bit better at it and managed to get 12 reps this time. Over all happy with today's training and that I have been able to train around my injury.
Dean "Vanguard" Lester
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Vanguard
Posts: 169
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Tue Sep 12, 2017 6:11 pm

Volume Block 1 - Week 2 - Day 2

Weight 202 lbs

Main Lifts
Bench Press - 4 x 8 x 205
BB Bent Over Row - 4 x 8 x 105
Seated OHP - 4 x 8 x 95

Secondary Lifts
Cable Pull Downs Narrow Underhand Grip - 3 x 13 x 220
Cable Side Lateral Raise - 3 x 13 x 40
Incline Cable Flies - 3 x 13 x 50
Cable Pullover - 3 x 13 x 80
Seated Cable Row - Skipped do to back pain
Close Grip Bench Press - 135 x 13, 13, 9
Barbell Curls - 3 x 15 x 45 (bar)
Rope Press Down - 3 x 15 x 70

Very happy with today's training. They say "that which does not kill you makes you stronger" and this increase in volume is challenging but surprisingly I am getting it done. Back was growling at me so skipped seated cable rows. I think I am going to try and find a way to set up so I can do seal rows so it takes the strain off my lower back. Close grip bench I was doing great but ran out of steam on that last set.
Dean "Vanguard" Lester
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Vanguard
Posts: 169
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Thu Sep 14, 2017 6:10 pm

Volume Block 1 - Week 2 - Day 3

Weight 204.2 lbs

Main Lifts
Back Squat - 4 x 5 x 240
Deadlift - 4 x 4 x 225 (275)

Secondary Lifts
Leg Curls - 3 x 20 x 120
Straight Leg Calves - 3 x 18 x 120
Bulgarian Split Squat - 3 x 18 x BW
Good Mornings - 3 x 15 x 45

Back was pain free yesterday and today. I was able to lift more in the deadlift, I felt I could have probably gone with the full 275 lbs but thought it better to play it safe. That said my glutes are screaming at me right now from the slit squats. hoping I did not set myself back as I have the OCR race to do on Saturday. Weight was up this morning as my brother and sister in-law came down and we went out for dinner last night so I decided to splurge a bit on the calories.
Dean "Vanguard" Lester
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Vanguard
Posts: 169
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Sat Sep 16, 2017 5:22 pm

Volume Block 1 - Week 2 - Day 4

Weight 200 lbs

So I decided to skip training yesterday so that I would not injure my back anymore so I could complete the OCR today. Well after completing the OCR it really flair up my back and sciatica so at this point just need to rest and hope thing recover enough so that I can train on Monday.


youtu.be/v_wABOqzqLQ

The good news is there is no more extra curricular activities planned and I can just focus on my bodybuilding training.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 169
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Tue Sep 19, 2017 6:26 pm

Volume Block 1 - Week 3 - Day 1

Weight 203.2 lbs

Main Lifts
Bench Press - 205 x 10, 10, 10, 7
BB Bent Over Row - 4 x 10 x 105
Seated OHP - 4 x 10 x 75 (95)

Secondary Lifts
Cable Pull Downs Narrow Underhand Grip - 3 x 14 x 220
Cable Side Lateral Raise - 3 x 14 x 40
Incline Cable Flies - 3 x 14 x 50
Cable Pullover - 3 x 14 x 80
Seated Cable Row - 3 x 14 x 80
Close Grip Bench Press - 3 x 14 x 135
Barbell Curls - 3 x 12 x 50
Rope Press Down - 3 x 12 x 75

So because of my back I decided to give myself one more extra day to rest and heal. This was a really good decision as I was able to complete today's training 100% pain free. I got to rep 5 on my OHP with 95 lbs and found myself starting to arch my lower back and new if I kept going I was going to risk hurting my back again. I also knew if I was starting to struggle at the 5 rep on the first set there was no way I was going to be able get 4 sets of 10. the smart intelligent me decided to play it smart and drop the weight and get in 4 sets of 10 without hurting my back.

So happy I am pain free and feeling really good after training. Hopefully this means my back issue is behind me. I also found out we placed 4th out of 19 teams in the OCR race I ran on Saturday so pretty happy we did so well despite my back issues.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 169
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Fri Sep 22, 2017 6:25 pm

Volume Block 1 - Week 3 - Day 2

Weight 202.6 lbs

Main Lifts
Back Squat - 4 x 10 x 220
Deadlift - 255 x 10, 8, 8, 8

Secondary Lifts
Leg Curls - 3 x 13 x 160
Straight Leg Calves - 3 x 13 x 160
Bulgarian Split Squat - 3 x 13 x 45 (bar)
Good Mornings - 3 x 13 x 65

Man I am just dead after this one. Very happy I was able to use the full weight for deadlifts this time and almost all the reps. I felt a slight twinge in mower back on the 8 rep of the second set so stopped and then just did 8 for the remaining two sets. Back has been pain free however I missed training yesterday do to getting sick. Still was not feeling 100% today but I need to get this training in. This alternating upper lower format every week make it harder to miss a day so I emailed Alberto asking if there is a specific reason why this is done? Sticking with a upper, lower, off, upper, lower, off, off every week would make it easier if I have to miss a day or two in the rotation.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 169
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Sat Sep 23, 2017 5:40 pm

Volume Block 1 - Week 3 - Day 3

Weight 203.6 lbs

Main Lifts
Bench Press - 2 x 6 x 225
BB Bent Over Row - 2 x 6 x 120
Seated OHP - 2 x 6 x 105

Secondary Lifts
Cable Pull Downs Wide Overhand Grip - 3 x 16 x 200
Seated Rear Delt Ext - 3 x 16 x 20
Incline Cable Flies - 3 x 16 x 40
Cable Pullover - 3 x 16 x 70
Inverted Row - 3 x 16 x BW
Rope Hammer Curls - 3 x 16 x 80
OH Cable Ext with Rope - 3 x 16 x 80
One Arm Cable Curl - 3 x 16 x 30

Pretty happy with this, not so happy it's another week with only getting three training days in instead of four. Alberto wants to keep with alternating day one between upper and lower so just going to have to get my act together and get it done. It should be easier now that my back is good.
Dean "Vanguard" Lester

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