Vanguard's Training Log - 2017 Edition!

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

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Fri Jun 15, 2018 5:13 pm

4 Day Upper / Lower Split - Week 1 - Day 1

Weight 215.4

Upper Strength

Incline Bench - 1 x 5 x 195, 3 x 5 x 165
Bent Over Row - 3 x 5 x 155
Chin Ups - 3 x 5 x BW+10
BB Upright Rows - 3 x 7 x 75
Rear Delt Row - 3 x 7 x 65
Close Grip BP - 3 x 7 x 155
BB Curl - 3 x 7 x 85

Well I had my consultation with Alberto last night and the result is this is the last of my program as Alberto wants to keep things progressing from my last training block. This next block is very different then anything I have ever done before so it will be interesting to see how this goes. Decided to get this last upper body training session in and then take the weekend off before starting the new training block on Monday.

The new training block is three times a week and the volume for the main strength movements is way down. Like in the do multiple sets of one rep kind of thing. As I said this is definitely something different and nothing I have ever done before but willing to give it a try.
Dean "Vanguard" Lester
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Vanguard
Posts: 343
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Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Mon Jun 18, 2018 5:59 pm

Block 4 - Accumulation Mesocycle 1 Week 1 - Day 1

Weight 214.6 lbs

Squat 265 x 7, 7, 4
Bench 225 x 6, 6, 6
Inc Press 135 x 12, 12, 12
Upright Row 55 x 15, 15, 15
Triceps 45 x 12, 12, 9
Biceps 35 x 12, 12, 12 <--- was a mistake was suppose to be a one arm cable rows.

So I was wrong on the volume, I misread the program and mistakenly thought the number of sets was the number or reps I was to do. Training days are three days a week but I am still hitting legs and chest for all three days. Weights gone up a pound for my weekly average after being around 213 for 14 weeks. Game plan is to keep cruising and not diet for the rest of this year and then in January 2019 start dieting down to the 190's and then assess if we take a run at hitting the stage in 2020 or go back to working on adding size. Alberto always likes to start preps lean. I was 190lbs at the start of my 2014 prep.
Dean "Vanguard" Lester
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Vanguard
Posts: 343
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Wed Jun 20, 2018 5:55 pm

Block 4 - Accumulation Mesocycle 1 Week 1 - Day 2

Weight 214.2 lbs

Bench Press 250 x 1, 1, 1
RDL 225 x 8, 8, 7
Split Squat 55 x 8, 8, 8
GHR green band x 8, 7 , 8
Calf Raises 240 x 12, 12, 12

Decided to go back to doing split squats in the power rack instead of the smith machine. Balance was not great but if I keep with it I am hoping it will improve along with my coordination. Overall though I am feeling pretty good after this one.
Dean "Vanguard" Lester
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Vanguard
Posts: 343
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Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Fri Jun 22, 2018 6:08 pm

Block 4 - Accumulation Mesocycle 1 Week 1 - Day 3

Weight 216 lbs

Squat 295 x 1, 1, 1
Bench 235 x 6, 6, 6
Lat Pulldown 220 x 15, 15, 15
WG Cable Row 200 x 12, 12, 12
Rear Delt Row 35 x 15, 15, 15
Bicep Curl 60 x 15, 15, 15

Well first week of training in the books of this new block. Next two weeks the volume will increase and then based on how I am feeling at the end of week three I have 3 options as to what to do next.
Dean "Vanguard" Lester
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Vanguard
Posts: 343
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Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Mon Jun 25, 2018 6:19 pm

Block 4 - Accumulation Mesocycle 1 Week 2 - Day 1

Weight 214.6 lbs

Squat 265 x 6, 6, 6, 6
Bench 225 x 6, 6, 6, 6
Inc Press 135 x 12, 12, 12, 12
Upright Row 55 x 15, 15, 15, 15
1 Arm Triceps 40 x 12, 12, 12, 10
1 Arm Standing Cable Lat Row 60 x 12, 12, 12, 12

This was a tough one but I got it done. Hoping to see some good results from the increase in volume. Think I will try a pre-workout next week to see if that helps.
Dean "Vanguard" Lester
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Vanguard
Posts: 343
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Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Wed Jun 27, 2018 5:34 pm

Block 4 - Accumulation Mesocycle 1 Week 2 - Day 2

Weight 214.6 lbs

Bench Press 250 x 1, 1, 1, 1
RDL 225 x 8, 8, 8, 8
Split Squat 55 x 8, 8, 8, 8
GHR green band x 8, 8 , 8, 8
Calf Raises 240 x 12, 12, 12, 12

Pretty happy with this session. My coordination on the new lifts is starting to develop and while still challenging things went a lot smoother and felt better.
Dean "Vanguard" Lester
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Vanguard
Posts: 343
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Sat Jun 30, 2018 5:34 pm

Block 4 - Accumulation Mesocycle 1 Week 2 - Day 3

Weight 216.2 lbs

Squat 295 x 1, 1, 1, 1
Bench 235 x 6, 6, 6, 6
Lat Pulldown 220 x 15, 15, 15. 15
WG Cable Row 200 x 12, 12, 12, 12
Rear Delt Row 35 x 15, 15, 15, 15
Bicep Curl 60 x 15, 15, 15, 15

Friday my left shoulder was really bugging me so I decided to give it a day to see if it got better. Not sure what I did to it but today I woke up pain free and crushed this workout.
6 more months to grow before switching gears and starting to lean out.
Dean "Vanguard" Lester
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Vanguard
Posts: 343
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Mon Jul 02, 2018 5:50 pm

Block 4 - Accumulation Mesocycle 1 Week 3 - Day 1

Weight 217.6 lbs

Squat 265 x 6, 6, 6, 6, 6
Bench 225 x 6, 6, 6, 6, 6
Inc Press 135 x 12, 12, 12, 12
Upright Row 65 x 15, 15, 15, 15
1 Arm Triceps 40 x 12, 12, 12, 12
1 Arm High Cable Row 60 x 12, 12, 12, 12

Wow this one was a killer! Took 2 hours to get it done and at the end I felt like my arms, chest, shoulders and lats were going to burst through my skin the pump was so crazy.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 343
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Wed Jul 04, 2018 5:31 pm

Block 4 - Accumulation Mesocycle 1 Week 3 - Day 2

Weight 215.4 lbs

Bench Press 250 x 1, 1, 1, 1, 1
RDL 225 x 8, 8, 8, 8, 8

Had a rough day at work and was not feeling great. Ran out of steam so I will finish up the rest of this training day tomorrow.
Dean "Vanguard" Lester
User avatar
Vanguard
Posts: 343
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Vanguard's Training Log - 2017 Edition!

Postby Vanguard » Fri Jul 06, 2018 5:51 pm

Block 4 - Accumulation Mesocycle 1 Week 3 - Day 3

Weight 217.4 lbs

Squat 295 x 1, 1, 1, 1, 1
Bench 235 x 6, 6, 6, 6, 6
Lat Pulldown 240 x 15, 15, 15. 15
WG Cable Row 200 x 13, 13, 13, 13
Rear Delt Row 45 x 15, 15, 15, 15
Bicep Curl 70 x 15, 15, 15, 15
Rope Cable Crunch 100 x 15,15, 15, 15

So I was not feeling great yesterday so I did not get in the rest of day 2. I felt better today and it was a good training session. If I am feeling up to it I will get in the rest of day 2 tomorrow. So this is the point where I evaluate how I feel and make one of three choices as what to do for next week. I think I might push and repeat the last three weeks with no deload. The fact that the volume drops back to 3 sets again in itself is a bit of a deload.

On Monday I decided to record my squat from the front instead of the side like I usually do and I was shocked at how much I shift the weight to my right hip.


youtu.be/Yf1lNfesHzA

As a result I need to work on correcting this. I saw this video from JTS Strength and am trying this to see if I can fix it this way. If not Alberto suggested trying a low bar squat to a box.


youtu.be/LnFyYuY2Sro

I also went and purchased a new scale as the one I was using is getting pretty old and never gave a consistent reading. It's from Vitagoods Form Fit: Digital Scale and Body Analyzer. Its listed at $125 on their website but I got it for $66 Canadian including shipping from Amazon.ca so a pretty sweet deal. I find it's very consistent but has me a couple pounds heavier than my old scale. Glad I got this now instead of during contest prep. :)
Dean "Vanguard" Lester

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