Vanguard's Training Log - 2017 Edition!

[Vanguard]

Chest & Quad Hypertrophy Block 3 - Week 6 - Day 1

Weight 214.8 lbs

Back Squat 1 x 4 x 315, 1 x 6 x 290, 1 x 2 x 290, 1 x 4 x 275
Bench 1 x 6 x 260 PR, 2 x 6 x 235
Cable Row 3 x 9 x 240
Calf Raise 3 x 9 x 280
Rear Delt 3 x 11 x 40

So I really wanted to set a new PR for squats today with 315 for 6 reps but it was not in the cards and I had to settle for 4 reps. Chalking it up to a bad day and will try again next Monday. On a positive note I did set a new PR on bench.
Took deadlifts out of day one and moving them to day 2. Overall a decent training session.

[Vanguard]

Chest & Quad Hypertrophy Block 3 - Week 6 - Day 2

Weight 212.6 lbs

Deadlifts 1 x 6 x 365, 2 x 6 x 325
Incline Bench 3 x 10 x 170
Lat Pulldown 3 x 10 x 270
Leg Ext SS Leg Curl 3 x 10 x 270 / 2 x 10 x 270, 1 x 7 x 270
Lateral Raise 3 x 12 x 50
Tri Ext SS Bi Curl 3 x 12 x 115 / 3 x 12 x 115

Well I missed a few days do to being sick so just going to add a extra week on to this block. Moving deadlifts to day 2 is the right move I think as I only train it once a week and being fresh means I can get the most out of the exercise. 365 for 6 reps is a new min PR since getting back to training since I stopped in 2014. Now the spring has come I have lots of yard work and landscaping to so not training on weekends for a bit until I get all these project completed.

[Vanguard]

Chest & Quad Hypertrophy Block 3 - Week 7 - Day 1

Weight 212.4 lbs

Back Squat 1 x 5 x 315 PR, 2 x 6 x 285
Bench 1 x 6 x 260 PR, 2 x 6 x 235
Cable Row 3 x 9 x 240
Calf Raise 3 x 9 x 280
Rear Delt 3 x 11 x 35

So since I only got two training sessions in last week I am adding in a repeat so just focusing on hitting the numbers I did last week as far as weight. Managed to get 5 reps on squats which is a new PR. I also managed to get the two follow up sets of six in as well. I think from this point the increases in weight are really going to slow down. Probably 5 lbs at a time now for squats and bench. I back the weight off on my rear delt raises as I was really struggling with 40 lbs. Going to maybe try a different movement instead.


youtu.be/ztDwWtz5alA

[Vanguard]

Chest & Quad Hypertrophy Block 3 - Week 7 - Day 2

Weight 212 lbs

Deadlifts 1 x 6 x 375, 2 x 6 x 325
Incline Bench 3 x 10 x 170
Lat Pulldown 3 x 10 x 270
Leg Ext SS Leg Curl 3 x 10 x 270 / 2 x 10 x 270, 1 x 5 x 270
Lateral Raise 3 x 12 x 50
Tri Ext SS Bi Curl 3 x 12 x 115 / 3 x 12 x 115

Needed an extra day to rest after day one. I am thinking I might go to a three day a week program for the summer that way I can have a rest day between each training day. I focused on trying to keep my back a bit straighter as it had a very slight rounding from the previous week. Man I know its supposed to be better for your back but I really am feeling it in my lower back after trying to have a slight arch in my back. Funny how the slightly rounded back has zero pain. I also felt it more in my upper quads. In any event I was able to add 10 lbs to my deadlift but I think I am going to have to back off on the weight for leg curls now that I am doing two hamstring exercises in the same training session.

[Vanguard]

Chest & Quad Hypertrophy Block 3 - Week 7 - Day 3

Weight 213.6 lbs

Back Squat - 1 x 4 x 325 PR, 1 x 3 x 305, 2 x 4 x 275
Bench 1 x 4 x 275 PR, 3 x 4 x 260
Calf Raises 3 x 11 x 260
Inv Row 3 x 11 x 250
Lateral Raises 3 x 11 x 50

So good training session today. New PR for squat and bench although I pushed a bit to hard on squats and was not able to do the prescribed follow up sets with 5% less. RPE was suppose to be 8 but it was more like 9+ becasue I have this habit of pushing harder then I probably should. Not sure if I will get day 4 in tomorrow or not. I have a friend with a truck coming over in the morning and he is going to help me bring home the rest of the plywood I need to my projects this summer.

[Vanguard]

Chest & Quad Hypertrophy Block 3 - Week 8 - Day 1

Weight 213.8 lbs

Back Squat 1 x 6 x 315 PR, 2 x 4 x 285
Bench 1 x 6 x 265 PR, 2 x 4 x 235
Cable Row 3 x 8 x 250
Calf Raise 3 x 8 x 300
Rear Delt 3 x 10 x 45

So as I suspected with all the stuff I did on the weekend I ended up not getting in the 4 day of training last week. 3 days a week seems to be the sweet spot right now.

Very happy with today's training setting a new 6 rep squat and bench PR. I also switched out the exercise I was doing for rear delts which was reverse cable extensions. Instead I put a 45 pound plate on the end of landmine bar and then grabbed the end and lift up to the side. Kind of like a modified Meadows row which allows me to use more weight and I felt it better as well so I think this will be my movement for now.

[Vanguard]

Chest & Quad Hypertrophy Block 3 - Week 8 - Day 2

Weight 212.8 lbs

Deadlifts 1 x 5 x 385, 2 x 4 x 345
Incline Bench 170 x 10, 8, 7
Lat Pulldown
Leg Ext SS Leg Curl
Lateral Raise
Tri Ext SS Bi Curl

Having an off day today and had to stop early as I ran out of steam. Game plan is to get the rest of the missed training tomorrow.

[Vanguard]

Chest & Quad Hypertrophy Block 3 - Week 9 - Day 1

Weight 211.8 lbs

Back Squat 1 x 4 x 315 PR, 2 x 4 x 275
Bench 1 x 4 x 265 PR, 2 x 4 x 225
Cable Row 3 x 8 x 250
Calf Raise 3 x 8 x 300
Rear Delt 3 x 10 x 45

So I ended up tweaking my left trap deadlifting last week so took a few days off to let it heal up. Then I was not feeling well so decided to just add in another week and try again. Today's training was to just try and match last Monday's training but it was not in the cards. Only managed to get 4 reps for both squat and bench compared to 6 last week. Not surprised and I am okay with getting what I can. Time to dial it back a bit and looking forward to discussing changing things up with Alberto next month.

[Vanguard]

Chest & Quad Hypertrophy Block 3 - Week 9 - Day 2

Weight 212.8 lbs

Deadlifts 1 x 4 x 385, 2 x 4 x 345
Incline Bench 3 x 8 x 170
Lat Pulldown 3 x 10 x 270
Leg Ext SS Leg Curl 3 x 10 x 270 / 3 x 10 x 250
Lateral Raise 3 x 12 x 50
Tri Ext SS Bi Curl 3 x 12 x 115 / 3 x 12 x 115

Well I managed to get all the training in today. Did not feel that great but need to buckle down and get shit done. Did one less rep on Deadlift this time compared to last week. I also decided to back off on the number or reps for the incline as well. Despite that I am happy that I got this one in.

[Vanguard]

Chest & Quad Hypertrophy Block 3 - Week 9 - Day 3

Weight 211.4 lbs

Back Squat - 1 x 2 x 315, 2 x 4 x 275
Bench 1 x 4 x 275, 2 x 4 x 260
Calf Raises - skipped
Inv Row - skipped
Lateral Raises - skipped

Not sure what is going on but really struggling for energy and getting my training in. I had to back off the weight and reps for squat and I managed to equal the weight I used for bench from last time however I was completed dead after doing that so decided to stop.

On a positive note I am going to be volunteering at the INBF Calgary Classic tomorrow as I wanted to help and participate more in natural bodybuilding.