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Post by Nate Conder on May 5, 2013 18:08:56 GMT -5
NATE'S TRAINING LOGAttachments:
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Post by Nate Conder on May 7, 2013 18:06:09 GMT -5
Today's work-
Bench- 1x5x205 1x5x235 1x5x265
Single arm dumbbell press 3x10x50
OH Press
1x5x110 1x5x130 1x5x145 5x10x85
Dips 3x8xbw
Facepulls 4x15xband
Pressdowns 4x25xband
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Post by Nate Conder on May 9, 2013 12:01:46 GMT -5
Today's work-
Squats- 1x5x245 1x5x385 1x7x320
Deadlifts off 4" blocks 1x2x225 1x1x315 1x5x405
Snatch grip deadlifts off 4" blocks 1x10x135 3x10x185
Dumbbell side bends 3x8x50
Standing Crunches 4x25xAverage band
Underhand chinups 5x5xBW
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Post by Nate Conder on May 12, 2013 10:56:43 GMT -5
Check it-
Deadlifts-
2x3x135 1x3x225 1x3x335 1x3x385 1x3x435
Hack Squats 5x10x190
Calve Raises 3x25x200
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Post by Nate Conder on May 13, 2013 17:26:01 GMT -5
Check it-
OHP 1x10xbar 1x10x65 1x5x95 1x3x120 1x3x135 1x3x155
t-bar row 1x10x45 4x10x100
Face-pulls 4x15xband
Straight bar curls- 1x15xbar 4x10x75
Seated Arnold curls 6x12x20
ABS 100x
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Post by Nate Conder on May 14, 2013 16:06:41 GMT -5
Today's work-
Bench- 1x10xbar 2x3x135 1x3x225 1x3x250 1x3x280
Single arm dumbbell press 3x10x50 1x10x60
Kroc rows 4x10x50
Shrugs 4x10x185
Dips 4xfailurexbw
Chinups 4x5xbw
Leg Raises 4x15
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Post by Nate Conder on May 20, 2013 16:35:42 GMT -5
Here is my training from yesterday-
Great day-
Deadlift
2x3x135 1x3x225 1x1x225 1x1x315 1x9x350 (amrap)
Deadlifts off 4" Blocks 1x10x375
Oly Paused Squats 1x7x135 1x10x225 (amrap) 1x11x225 (amrap)
Kettlebell swings
3x50xfailure
Planks 2 sets for 1:00--- these sucked but are going to be great!
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Post by Nate Conder on May 20, 2013 16:37:15 GMT -5
Today's training-
Dedicated a 1/2 hr learning form on overhead squat and push press.
Worked on mobility for 25 minutes
Worked on core for 20 minutes
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Post by Nate Conder on May 21, 2013 15:24:48 GMT -5
Today's training-
ME Bench day 2x10xbar 1x5x95 2x3x135 1x1x225 1x1x250 1x3x275 1x3x300
3BRD Press (15 sec rest between sets) 1x18x225 1x225x6 1x225x3
OHP (15 sec rest between sets)
1x15xbar 1x15x95 1x2x95 1x3x95
Rolling Dumbbell Extensions 1x20x45 1x10x45 1x7x45
Supported Rows 1x70x26 1x70x21
Hammer curls 3x25xfailure
Planks 2xBWx1:00
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Post by Nate Conder on May 22, 2013 10:32:12 GMT -5
Today's training-
DE Squat day- 1x5xbar 1x3xbar 2x5x135 7x2x225- Very little rest between sets
Romanian deadlifts 2x12x225
Wide stance squats 1x12x135 1x12x155
Abs 2x25xcable crunches
Dumbbell Shrugs 3xfailurex70LBS
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Post by Nate Conder on May 24, 2013 16:34:39 GMT -5
Today's training
Focused on my weak areas and attacked them-
Barbell Row 4x8x135
Power-shrugs 1x3x225 1x3x315 1x3x365 1x3x405
Supported Row- 2xfailurex70
Dumbbell Bench 1x5x55 1x5x75 1x5x85 1x5x95 1x4x120
Incline DB Press Rest Pause 1x25x55 1x10x55 1x7x55
Hypers 3xfailure holding onto a 25LB plate (60 total reps)
Decline situps 50x
DB Side Bends 3x10x25
Press-downs 2x30x70
Gym time 1HR
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Post by Nate Conder on May 27, 2013 19:27:24 GMT -5
Wk2 speed deads cube method
Deadlifts 12x1x275
Snatch grip deads off 4" blocks 33x215 (first set was not snatch grip) 20x215
Squat Safety Bar 15x225 10x225
Band leg curls Rest paused 3xfailure
Planks 3x1minute
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Post by Nate Conder on May 28, 2013 20:58:51 GMT -5
Today's work-
RE Bench Day 1x10xbar 2x5x95 1x5x135 1x5x205 1x1x225 1x10x245---felt great
Incline DB Press (REST PAUSE) 1x20x55 1x15x55 1x6x55 That was first set^ and then we rested about 2 minutes and took on the next set 1x15x55 1x3x55 1x4x55
Seated Dumbbell Shoulder Press (Rest pause-15 secs) 1x20x20 1x12x20 1x12x20 That was first set^ and then we rested about 2 minutes and took on the next set 1x30x20 1x11x20 1x12x20
Close grip lat pulldowns 3xamrap
Chest Supported Rows 3xAMRAP
Band lat pulldowns 1x30xband
Barbell shrugs 3x20x135 with a strong squeeze at the top.
These past two training sessions have been awesome. A couple of the guys and I are really trying our best to throw in 2 days a week of recovery/mobility/stretching (1 day dedicated to upper and 1 day dedicated to lower body.
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Post by Nate Conder on May 30, 2013 15:42:59 GMT -5
Today's worrrrk ME OH PRESS 3x10xbar 1x5x95 1x3x115 1x3x135 1x1x155 Drop set 1x15x95
Dips 1x15xbw 1x12xbw
T bar row- 1x30x50 1x20x75
Plate raises 1x30x35 1x20x35
Band lat pulldowns 2xfailure
Sent from my SCH-I545 using proboards
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Post by Nate Conder on May 31, 2013 11:16:31 GMT -5
Today's worrkkkk Day 4 and week 2
Pin press bench 225x3 275x3 300x3 315x3
Flat DB Press 55x5 75x5 90x5 120x5
Barbell row 135x8 185x8 225x8
Power shrugs 315x3 365x3 410x3
Rolling db ext 5x5x60
Hanging leg raises 5x5
Sent from my SCH-I545 using proboards
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Post by Nate Conder on Jun 3, 2013 23:00:40 GMT -5
6-2 Training log
ME Deadlifts 5x135 3x225 1x315 1x385 3x500 (rep pr) raw
4" Block Pulls @ 80% 1x10x385
Rest Pause Squats with SSB 1x10x230 1x5x230 1x2x230 (my lower back was fried by the time I got to these rest pause squats)
Planks 3xBWx1:30
This was a great session. Mind was focused, body felt fresh going into this day and I was able to pull a rep pr at my raw meet pr.
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Post by Nate Conder on Jun 4, 2013 16:54:37 GMT -5
Cube-Week (3) Day (2) Accessory day focusing on weak areas
Bench 1x10xbar 1x10x135 1x5x175 1x4x215 2x3x245 6x2x285
Paused 1" above chest close grip bench 2x10x185
Bent Rows 1x8x135 1x8x195 1x8x235 (10lbs heavier than last week)
Single arm band pressdowns 4x25xband each arm
Hanging Leg Raises 1xbwx15 2xbwx10
My focus and energy have been great in the gym. I have been cleaning up my diet and really trying to only use assistance exercises that work for me. Simplifying my training sessions and putting focus on my main lifts.
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Post by Nate Conder on Jun 6, 2013 20:16:20 GMT -5
Today's work- ME Squats 1x8xbar 2x5x135 1x1x225 1x1x315 1x1x405 PR
Reverse Band Squats 1x1x455
Split squats 3xamrap
Band good mornings 1x50xband
Weighted crunches 3x failure
Leg raises 3xfailure
Sent from my SCH-I545 using proboards
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Post by Nate Conder on Jun 8, 2013 11:15:25 GMT -5
Today's training OH Press
5×75 5×90 3×110 5×135 3×155 5x135
DB Flat Bench 5x55 5x80 5x95 5x95 13x95
Cat back rows 3xAMRAP
T-bar pulldowns 3xAMRAP
EZ preacher curls 3xAMRAP
Press downs 4x15
Sent from my SCH-I545 using proboards
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Post by Nate Conder on Jun 9, 2013 18:10:12 GMT -5
DE DEADS 10X1X315
Snatch Grip 4in block pulls: 2XAMRAP SSB SQUATS 2X AMRAP
GHR-3X8
WEIGHTED PLANKS 3X25LBSx1:00
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Post by Nate Conder on Jun 12, 2013 11:57:50 GMT -5
Tuesday's training
Bench 175x5 250x5 250x5 6x2x285
DB Flat bench 1x35x50lbs 1x25x50lbs
Sup. Row 3x8
Front raise 2x10
Side raise 2x10
Shrugs 2x10
Sent from my SCH-I545 using proboards
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Post by Nate Conder on Jun 13, 2013 10:42:41 GMT -5
Today's work
RE Squat Day
2x8xbar 2x5x135 1x3x225 1x8x260
SSB Squats 1x25x95 1x25x135
GHD 3xBWx8
Side bends 3x15x25
Sent from my SCH-I545 using proboards
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Post by Nate Conder on Jun 15, 2013 12:45:25 GMT -5
ME Bench
1x3x225 1x3x250 1x1x275 1x1x300 1x1x335
DB Press 1x5x95
Single arm db press 2x5x100
Sup. Row 1x8x135 2x8x180 1x8x135
DB Shrugs 3x12x70
Pressdowns 2xamrap
Hammer curls 2xamrap
Sent from my SCH-I545 using proboards
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Post by Nate Conder on Jul 28, 2013 17:16:04 GMT -5
New Training Cycle (7/28/2013) Training for the UPA Meet Nov. 16.
Deadlifts All lifts were done with oly shoes on and off a 4" deficit block. All my lifts were done with no back belt or knee wraps. A few warmup sets
Working sets 315x5 365x5 405x5
Deadlift 4" Block Pulls 1xAMRAP 1x10x365
Squats 2x10x225
Planks 2x 1:00 Min
GHR 3x8xBW
The team and I are really pushing each other to go the extra distance with our training this training cycle. We just finished doing a meet on July 21, and we did great. The only way to get better is to push yourself harder, set new goals and that is exactly what we are doing.
Today's training was excellent! I hit a pr on my deficit pulls and on my block pulls. This training cycle has great things to come and the team is very motivated to do big things. Justin Sager, Travis Voss, Jim Nelson and myself are more motivated than ever to add some serious weight to our total. We are willing to do whatever it takes to get there and help push each other to that next level. Feel free to follow us as we continue to update our training logs and youtube videos of our training. Some of us will be posting our daily diets and how we feel on a daily basis.
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Post by Nate Conder on Jul 30, 2013 16:33:20 GMT -5
Today's work-
Seated SSB Good Mornings- 3x15xbar
Band face-pulls 4x25xband
GHR 3x10xbw
Reverse Hyper 3x15xbw
Forearm wrist roller 5x10
Band Crunches 4x25xband
Side bends 3x15x25 each side.
15 minutes foam rolling.
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Post by Nate Conder on Aug 1, 2013 13:01:25 GMT -5
TODAY'S WORK-
SPEED SQUATS 7X2X245 (NO BELT & NO WRAPS)
SQUATS AT 80% 1X2X345
OLY STANCE SQUATS @ 60% 1XAMRAPX245
T-BAR FACEPULLS 3X12X70
SUP. ROW 3X12X90
UPRIGHT ROWS 3X12X60
REVERSE DELT FLIES REST PAUSE 3XAMRAPX65
SIDE BENDS 3X15X30
SEATED CRUNCHES 1X50X80
TODAY FELT A LITTLE ROUGH. I'M NOT VERY HAPPY WITH MY DEPTH ON MY SET OF SQUATS AT 80% BUT IT GIVES ME SOMETHING TO WORK ON DURING MY NEXT SQUAT SESSION....ASS TO GRASS!
FOCUSED ALL ACCESSORY WORK ON ATTACKING WEAK AREAS AND TO MAKE THEM BECOME STRONGER.
HOLD YOURSELF ACCOUNTABLE FOR YOUR FITNESS GOALS. YOU ARE THE ONLY ONE HOLDING YOURSELF BACK FROM GOING TO THE NEXT LEVEL!
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Post by Nate Conder on Aug 4, 2013 16:33:19 GMT -5
Today's work
NO BELT & NO WRAPS
Speed deadlifts 12x1x315
4" Block Snatch Grip Deadlifts 2x15x225
SSB Squats (2XAMRAP) 1X8X250 1X11X250
GHR- (2XREST PAUSE) 1X8XBW 1X10XBW
PLANKS 3X1:00XBW
GREAT DAY IN THE BOOKS!
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Post by Nate Conder on Aug 5, 2013 16:54:27 GMT -5
Today's work-
Speed Bench 8x3x185 + 40LBS of Chain
Barbell Rows 3x10x135
Seated Face Pulls 3x20xband
Barbell Shrugs 3x15x185
Tricep Press downs 100x
Leg Raises 3x15
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Post by Nate Conder on Aug 8, 2013 11:40:41 GMT -5
Today's work
No belt Squats 1x5x135 1x5x225 1x1x315 I added my belt for the following sets....no wraps. 6x2x360
Leg press 2xfailurex200
Hamstring curls 2xfailurex25 (each leg isolated)
Dumbbell sidebends 2x15x35
Hanging leg raises 2x15xbw
The first two sets of my squats were a little high. I really focused on getting to depth on the rest of my sets after my training partners told me the first two sets were a little above depth. All my other sets were solid and a few were grinders but at least they were at depth!
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Post by Nate Conder on Aug 9, 2013 15:59:18 GMT -5
Today's work
My body feels wrecked today so I decided to just do some accessory work and get the hell out of the gym.
Front raises- 4x5x25
Seated military press- 2x45xfailure
Upright rows 2x60xfailure
Sup. Row 2x90xfailure
T-bar pulldowns 4x70xfailure
Reverse flies 2x70xfailure
Abs- Seated crunches 2x70x25
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