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Thread: NR Training Log 013

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    Default NR Training Log 013

    Sunday 4/14 - GPP

    Yardwork and Sled pulls. 1 plate nothing crazy..

    Took breaks while outside working in the yard to pull the sled around,, Legs-Chest-Back stuff
    Last edited by no_refills; 04-20-2013 at 03:08 PM. Reason: update

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    Monday 4/15 Shoulders, Biceps, Lt. Triceps

    Clean and Press 95x5x2, 135x5x3
    db Press 50x12, 55x10, 60x10
    Shoulderhorn Ext Rotation 5x16x2
    bb curls 85x8x3
    seated Inl. db curls 40x8, 40x10, 40x5
    Tricep Ext. cbl 60x16x2
    Last edited by no_refills; 04-20-2013 at 03:13 PM.

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    Wednesday 4/17 Deadlift, Back

    OH squats bar x8x3
    GHR bw x10, x8, x7
    Safety Squat bar w/ bands 155x8, +mini x8, +monster x8, +mini+monster x8
    Pull ups overhand x12, x11, x6
    1-arm db rows 85x8x3
    Last edited by no_refills; 04-20-2013 at 03:19 PM.

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    Friday 4/19 Chest, Triceps, Biceps

    Incline db Press 50x10, 60x10, 75x12
    CG bench 2-boards 135x18x3
    Side Laterals 25x10x3


    Busy over the last 2 days.... just a lite workout
    Last edited by no_refills; 04-20-2013 at 03:22 PM.

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    Saturday 4/20 Squats

    Jumps shrugs 135x3x5
    Squats bar x5, 155x5x2, 205x5, working 245x3, 285x3, 315x2x5, 355x1
    Leg Ext. 70x16, 120x12x2
    db SLDL 50x8x3
    CS db rows 40x12, 50x12, 50x12, 55x8
    CS db shrugs 40x8x2

    So squats and deadlifts are the only lifts I'm controlling percentages and volume....
    4 week waves
    week 1 volume week 5x5 60%x5, 65%x5, 70%x5, 75%x5, 80%x5
    Week 2 doubles week, 65%x3, 75%x3, 85%x2x5, 95%x1
    Week 3 singles week, 65%x3, 70%x3, 80%x2, 85%x2, 87.5%x1, 90%x1, 92.5%x1, 80%x2x3
    week 4 deload 50%x5x3

    To ensure I don't keep pushing over 90% and killing my CNS, I have a Max and a Working Max
    My Working Max is 90% of my Max, and my numbers are all based off my Working Max... therefore, I never really lift over 90%... sound stupid?


    Each wave I'll increase my Max by 10 or 20 lbs. as I get up closer to my "True Max" I'll start easing off my assistance lifts....
    Last edited by no_refills; 04-20-2013 at 06:00 PM.

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    I'm following some interesting stuff in here already

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    I like this stuff! Need more logs goin on in here!

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    Sled pulls. You're training like a strongman
    Pain is weakness leaving the body.
    The Few The Proud.

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    Quote Originally Posted by Archer86foxtrot View Post
    I like this stuff! Need more logs goin on in here!
    I agree! I follow MG and archer's also. They give me ideas on how to switch things up with my routine

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    Sunday 4/21

    Sled Pulls 1 plate

    25 yd. backwards step
    25 yd. forward step
    rest
    25 yd. backwards step
    25 yd. forward step
    rest
    25 yd. backwards step
    25 yd. forward step
    rest
    25 yd. forward step with chest press
    25 yd. forward step with chest press 15 total
    rest
    25 yd. backwards step with reverse flyes
    25 yd. backwards step with reverse flyes 13 total
    rest
    25 yd. forward step with chest press
    25 yd. forward step with chest press 15 total
    rest
    25 yd. backwards step with reverse flyes
    25 yd. backwards step with reverse flyes 13 total

    Elliptical 20min


    PM
    T-K-E 20each
    Inversion table 10 min


    I'm not training for any Strongman comps... Those guys are big big. I like tires, farmers walk, sled drag and prowler.... Tried using a yoke once, but they are for taller people, and my shoulders hurt for months afterwards..... This is all just GPP stuff...

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