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conorvansmack's Training Journal

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1/10

Dips - 10 @ BW, 3 x 7 @ BW+60

Squat - 12 air, 5 @ 115, 5 @ 165, 3 @ 210, 2 @ 255, 3 x 5 @ 280

OH Press - 2 x 5 w/bar, 5 @ 65, 5 @ 100, 3 @ 120, 2 @ 135, 3 x 5 @ 155

Deadlift - 2 x 5 @ 145, 5 @ 205, 3 @ 255, 2 @ 310, 5 x 1 @ 345 (3 w/ overhand grip, 2 w/ mixed), 8 @ 225 w/ overhand grip

Rev. crunches - 3 x 12
 
1/14

Chin ups - 3 x 8

Front squat - 12 air, 5 @ 85, 5 @ 125, 3 @ 165, 2 @ 195, 3 x 5 @ 210
I think I'm going to replace back squats with front squats. I'm not progressing very well on the lift. Technique is fine, but the 4th and 5th rep are not getting any easier.

Bench Press -10 pushups, 2 x 5 w/bar, 5 @ 120, 5 @ 155, 3 @ 195, 2 @ 225, 3 x 5 @ 245

Rows - 2 x 5 w/bar, 5 @ 95, 5 @ 125, 3 @ 155, 2 @ 175, 2 x 5 @ 185, 8 @ 185
 
1/18

Dips - 10 @ BW, 2 x 5 @ BW+65, 7 @ BW + 65

Messed around on the FreeMotion Squat machine http://www.freemotionfitness.com/webapp/wcs/stores/servlet/Product_-1_10001_10002_10009_10351 with another guy, just to see how hard it is to "stack." The numbers on the weight stack claim that it's 400 lbs. I did it 5 times. What a crock! This has done nothing but increase my disdain for machines.

Squat - 5 @ 155, 5 @ 170, 3 @ 210, 2 @ 255, 5 x 3 @ 285

OH Press - 2 x 5 w/bar, 5 @ 65, 5 @ 100, 3 @ 120, 2 @ 135, 5 @ 155, 4 @ 155, 9 @ 115
I completely lost interest in being at the gym before my 2nd work set (155). It was later than I wanted to be there and I felt like being at home with my wife and son. I just was not mentally "there."

Pull downs - 15 @ 105, 12 @ 135, 9 @ 165
 
And isn't it funny how that machine costs nearly $7k while a power rack with a nice barbell and 400 pounds in weights, all brand spanking new, would run less than $1,500.
 
You're totally right. In addition to the cost, they are many times more fragile than a proper rack, bar, and plates! The ridiculous cables and plastic pulleys that machine depends on are a joke.
 
1/21 - I declare a do-over!

Since I didn't finish over half of the workout last time, I decided to do it right this time.

Squat - 12 air, 5 @ 115, 5 @ 170, 3 @ 215, 2 @ 255, 3 x 5 @ 285

OH Press - 2 x 5 w/bar, 5 @ 65, 5 @ 100, 3 @ 120, 2 @ 140, 3 x 5 @ 155

Deadlift - 2 x 5 @ 145, 5 @ 210, 3 @ 265, 2 @ 315, 10 x 1 @ 350. I got the first 3 with overhand grip, but had to switch to mixed for the rest. It went really well as singles so I decided to go for 8. After 8 I had more in me and went for 2 more.

I helped a guy with deadlift after that and did a few more reps @ 325 (OH grip) with him.
 
1/24

Pull ups - 9, 7+1, 6+3

Squat - 15 air, 5 @ 115, 5 @ 170, 5 @ 215, 5 @ 255, 5 @ 285

Bench Press - 2 x 5 w/bar, 5 @ 120, 5 @ 160, 3 @ 195, 2 @ 225, 3 x 5 @ 245

Power Clean - 5 @ 95, 5 @ 155, 5 @ 135, 5 @ 145

I'm thinking of switching to a Bill Starr style set for my squats. I may be adding some further tweaking too, but that won't be until later in February, after a vacation.
 
1/27

Late start, short workout

Dips - 10 @ BW, 7, 7, 5 @ BW+65

Squat -15 air, 5 @ 115, 5 @ 170, 5 @ 215, 5 @ 260, 5 @ 290

OH Press - 2 x 5 w/bar, 5 @ 65, 5 @ 100, 5 @ 120, 5 @ 140, 5 @ 155 (ugly!)

Deadlift - 2 x 5 @ 145, 5 @ 210, 5 @ 265, 5 @ 315, 5 x 1 @ 355 - overhand grip on warmups, mixed on work set. My back wasn't rounding, but it sure felt like it. Repeating 355.
 
1/30

Pull ups - 9, 8, 5

Front Squat - 15 air, 5 @ 85, 5 @ 125, 5 @ 165, 5 @ 195, 5 @ 210

Bench Press - 2 x 5 w/bar, 10 pushups, 5 @ 120, 5 @ 160, 5 @ 195, 5 @ 225, 5 @ 245

Power Clean - 5 @ 95, 5 @ 115, 5 @ 135, 5 @ 150
I could feel that I wasn't shrugging the weight up enough for the 2nd pull.

Hanging Knee Raise - 2 x 12 front, 12 alt. sides.
 
2/15 - Back from Mexico. I wasn't able to make it into the gym the week before the trip. I lifted a couple of times in the resort's gym. There weren't any barbells, the dumbbells only went up to 50 lbs., and there was a smith machine, so I made the best of it.
Anyway, getting back to normal:

Pullups - 10, 8, 7

Squat - 12 air, 5 @ 115, 5 @ 145, 5 @ 175, 5 @ 205, 5 @ 235, 5 @ 265

Bench Press - 2 x 5 w/bar, 5 @ 115, 5 @ 140, 5 @ 165, 5 @ 190, 5 @ 215, 5 @ 240

Power Clean - 5 @ 95, 5 @ 115, 5 @ 135
 
2/18

Dips - 10 @ BW, 3 x 5 @ BW + 65

Squat - 15 air, 5 @ 115, 5 @ 165, 5 @ 205, 5 @ 245, 5 @ 275

OH Press - 2 x 5 w/bar, 5 @ 65, 5 @ 95, 5 @ 120, 5 @ 135, 5 @ 150

Deadlift - 2 x 5 @ 145, 5 @ 210, 3 @ 265, 2 @ 315, 3 @ 355 (2 OH grip, 1 mixed), 2 x F @ 355, 8 @ 225 (punishment)

Ab wheel rollouts - 3 x 10

My grip failed on the last two reps of deadlift. I shouldn't be as surprised or pissed as I am since that weight was tough for me the last time I deadlifted (1/27). I'll drop down to 345 and start again.
 
wow man, you're totally inspiring me to get back in the gym. You've made some tremendous gains over the past two years. how's your physique? have you lost the bf%?
 
Thanks dude. I have definitely gained muscle, I'm much bigger/bulkier than when I started. I haven't had my %bf checked in a while, so I'm not sure where it is. My weight has stayed between 225 and 235 depending on the time of day and what I've eaten.

As far as physique, I'm probably going to have to add some cardio if I want to see some changes. Hopefully I'll have access to a pool again soon since it's the dead of winter up here. I hate running and running hates me.
 
2/22

Pull ups - 10, 9, 8

Front Squat - 15 air, 5 @ 95, 5 @ 125, 5 @ 155, 5 @ 185, 5 @ 210

Bench Press - 2 x 5 w/bar, 5 @ 125, 5 @ 160, 5 @ 200, 5 @ 230, 5 @ 250

Power Clean - 5 @ 105 (hang), 5 @ 125, 3 @ 135, 5 @ 145, 5 @ 155

Reverse Crunches - 3 x 10
 
2/25

Dips - 10 @ BW, 5 @ BW + 45, 3 x 5 @ BW + 70

Squat - 12 air, 5 @ 115, 5 @ 165, 5 @ 210, 5 @ 250, 5 @ 280

How do you know when you're squatting too low? When your shorts rip, that's how!

OH Press - 2 x 5 w/bar, 5 @ 65, 5 @ 100, 5 @ 120, 5 @ 135, 5 @ 155

Deadlift - 2 x 5 @ 145, 5 @ 210, 5 @ 265, 2 @ 315, 7 @ 345

My grip has gotten weak from not deadlifting and my callusses need some work.

Hanging Knee Raise - 2 x 12, Hanging Leg Raise (toes to bar) 1, 5 hanging L-sit holds
 
2/28

Pull ups - 10, 7, 7

Squat - 12 air, 5 @ 115, 5 @ 165, 5 @ 210, 3 @ 250, 2 x 5 @ 280

Bench Press - 2 x 5 w/bar, 5 @ 125, 5 @ 160, 3 @ 200, 2 @ 230, 5 @ 250
I wanted to go for at least 2 sets of 5, but after the first set didn't go so well I stopped.

Power Clean - 3 @ 95, 3 @ 115, 3 @ 135, 5 @ 155

Turkish Get-ups - 2 x 10 @ 35, 10 @ 45
 
3/8 - back at it...

Dips - 10 @ BW, 5 @ BW+45, 3 x 5 @ BW+70

Squat - 15 air, 8 @ 115, 5 @ 155, 5 @ 195, 5 @ 235, 3 x 5 @ 265

OH Press - 2 x 5 w/bar, 5 @ 65, 5 @ 95, 5 @ 125, 3 x 5 @ 135

Deadlift - 2 x 5 @ 135, 5 @ 195, 3 @ 255, 2 @ 295, 10 x 1 @ 315 - OH grip

This is the first workout in a while that I've done 3 x 5.
 
3/11

Pull ups - 10, 10, 8

Front Squat - 10 air, 5 @ 85, 5 @ 125, 3 @ 165, 2 @ 195, 3 x 5 @ 205

Bench Press -2 x 5 w/bar, 5 @ 125, 5 @ 160, 3 @ 195, 2 @ 225, 3 x 5 @ 245

Power Clean - 5 @ 95 (hang), 3 @ 125, 2 @ 145, 3 x 3 @ 160
 
3/18

Dips - 10 @ BW, 5 @ BW+45, 3 x 5 @ BW+70

Squat - 10 air, 5 @ 115, 5 @ 165, 3 @ 205, 3 @ 245, 3 x 3 @ 275
The small rip in my shorts (3 fingers wide) turned into an ass-length tear while squatting. Time for a new pair of shorts.

OH Press - 2 x 5 w/bar, 5 @ 65, 5 @ 95, 3 @ 113, 2 @ 130, 3 x 5 @ 145

Deadlift - 2 x 5 @ 145, 5 @ 195, 3 @ 255, 2 @ 295, 5 @ 330 (overhand grip), 5 @ 335 (overhand grip).
Chalk rules!
 
3/21

Pull ups - 10, 8, 7

Squat - 12 air, 5 @ 115, 5 @ 165, 3 @ 205, 2 @ 245, 3 x 5 @ 275

Bench Press - 2 x 5 w/bar, 5 @ 125, 5 @ 160, 3 @ 195, 2 @ 225, 3 x 5 @ 245

Power Clean - 3 @ 145, 5 @ 165
 
3/24

Dips - 10 @ BW, 5 @ BW+45, 3 x 5 @ BW+75

Squat - 12 air, 5 @ 115, 5 @ 165, 3 @ 210, 2 @ 250, 3 x 5 @ 280

OH Press - 2 x 5 w/bar, 5 @ 65, 5 @ 95, 3 @ 120, 2 @ 135, 3 x 5 @ 150

Deadlift(grip) - 2 x 5 @ 145(OH), 5 @ 205(Mixed), 3 @ 255(OH), 2 @ 305(M), 8 x 1 @ 340(OH)

Ab-wheel rollouts - 3 x 10
 
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3/29

Pull ups - 10, 9, 7

Front Squat - 12 air, 5 @ 85, 5 @ 125, 3 @ 165, 2 @ 185, 3 x 5 @ 210

Bench Press - 2 x 5 w/bar, 5 @ 125, 5 @ 160, 3 @ 205, 2 @ 230, 3 x 5 @ 250
My spotter helped a bit with the last rep on the 2nd and 3rd sets. Reps 1-4 are just fine, but I seem to run out of gas on the 5th.

Power Clean - 5 @ 95 (hang), 3 @ 125, 2 @ 145, 3 x 3 @ 165
 
3/31 - Deadlift max night

Squat - 12 air, 5 @ 115, 5 @ 165, 3 @ 195, 3 @ 225

Deadlift
2 x 5 @ 145
5 @ 215
1 x 3 @ 275
2 x 2 @ 335
2 x 1 @ 385
1 @ 415 (PR)
1 @ 435 (PR)

The lift was very slow and I'm pretty sure I stopped concentrating on technique once it got past my knees. I was hoping for a 2x bodyweight lift (~450), but I'm content with 435 for now.
 
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Great job dude. For fun: go back to the first page of your journal and see how far you've progressed.
 
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