DEATH Triangle training log đź’€

Tuesday, April 27, 2021

Run - 30 minutes, 2.14 miles. Got in 18,000+ steps today. And the Mighty Mighty Thunder rolled to a 9-2 win. LTR's on base percentage remains ...

Mr-Perfect-Bobby-Heenan-towel-catch.gif
That’s a metric fuck-ton of steps
 
That’s a metric fuck-ton of steps

I've hit 20K a few times on Tuesdays when I go for a walk first thing, go for a run (conditioning day), and then we have baseball practice. Since yesterday was a game, I wasn't walking around as much as I would be at practice.
 
Wednesday, April 28, 2021

AM - Walk, 30 minutes

Legs B

Band Leg Curl
Green X 22
Green X 20
Green X 20

Barbell Glute Bridge on Bench
Bar X 12

115 X 12
100 X 15

Heels Elevated Trap Bar Deadlift
Bar X 5
155 X 5
185 X 3

200 X 8
185 X 10

SSB Banded Good Mornings
Blue Bands X 20 X 2

Full Range Sit Up
BW X 12
BW X 10

Leg day, savages!


 
Healthy just in time to get my second vaccine tomorrow and have a numb arm for 3 days. Yay.

Bench 3 x 5 185lbs
- Little heavier than last time but expected after a little layoff

Incline Bench 5 x 6 135 lbs
- Man, I am rusty on these. I felt like it was clicking for the last set though. I really hate my incline bench. It’s just not very heavy and can slide around a bit. Doesn’t give me a lot of confidence on the lift therefore keeping it light. I’ll look into it.

This program recommends Behind The Neck Presses, very lightly though. I did one set and it just didn’t feel right. It didn’t occur to me until now to try it with dumbbells next time, which I will.

Side raises 5 x failure 20’s
- Went 12,12,10,10,8. Ah, that sweet glorious volumized pump. Felt like I was back in a muscle and fitness program.

Back is feeling great. Glad to be back even if it means probably 3-4 days rest after this

 
Healthy just in time to get my second vaccine tomorrow and have a numb arm for 3 days. Yay.

Bench 3 x 5 185lbs
- Little heavier than last time but expected after a little layoff

Incline Bench 5 x 6 135 lbs
- Man, I am rusty on these. I felt like it was clicking for the last set though. I really hate my incline bench. It’s just not very heavy and can slide around a bit. Doesn’t give me a lot of confidence on the lift therefore keeping it light. I’ll look into it.

This program recommends Behind The Neck Presses, very lightly though. I did one set and it just didn’t feel right. It didn’t occur to me until now to try it with dumbbells next time, which I will.

Side raises 5 x failure 20’s
- Went 12,12,10,10,8. Ah, that sweet glorious volumized pump. Felt like I was back in a muscle and fitness program.

Back is feeling great. Glad to be back even if it means probably 3-4 days rest after this



What program are you doing?
 
What program are you doing?
It’s a “power building” program for lifters that are heading into a meet and trying to make weight. So it’s perfect for me and my lack of calories but still gives me some more volume than SS and not trying to set a PR every time I lift. It’s by a redditor who had a really good following at r/PowerBuilding.
 
Treadmill 60 minutes for 4.1 miles
34 minutes of it @ 161 BPM for 3.10 miles

 
Yesterday

Leg press
130 x 12
190 x 10
270 x 10
330 x 10 x 5

Seated hamstring curls
90 x 12 x 4

Seated overhead press (machine)
50 x 12 x 2
70 x 10 x 5

Face pulls
130 x 12 x 5

Cable straight bar curls
150 x 12 x 5
 
I'm constantly looking at different lat towers or functional trainers so I can do some cable stuff. I'm intrigued by this, due in large part to the small footprint (it attaches to the rack). Not cheap for what it is, but less expensive than most free-standing towers. I'm also drooling over the Prime Fitness single stack, but that's a couple grand and I haven't landed my big titty divorced doctor yet.

 
Friday, April 30, 2021

AM - 20 minute walk

Afternoon -- Push A

Alternate Flat DB Press
25 X 8/8
35 X 6/6
45 X 3/3

55 X 8/8
45 X 10/10

30 Degree Incline Neutral Grip Bench Press
American Press Bar X 10
68 X 5

98 X 7
88 X 9

75 Degree Incline Seated DB Press
15 X 8
25 X 5

35 X 6
25 X 10

Band Pushdown
Black/Yellow/Blue/Green/Red tube bands X
15 X 3

Finisher - Echo Bike, 10 second bursts (10 seconds balls out, 50 seconds slow) X 5
 
Saturday, May 1 2021

AM - BJJ (shark tank takedowns really suck when you have no takedowns and little to no takedown defense)

PM -- Pull A

One Arm Opposite Stance DB Row
20 X 8/8
30 X 6/6
40 X 4/4

47.5 X 8/8
42.5 X 12/12

45 Degree Incline DB Row
25 X 8
35 X 6

47.5 X 8
42.5 X 12

Neutral Grip Rack Pullup
BW X 8
BW X 7
BW X 7

Standing DB Curl
10 X 8

22.5 X 10
22.5 X 10
22.5 X 8

Then I repped out with the empty curl bar because curls.

It's Saturday, savages!


 
Leg press
130 x 12
190 x 12
270 x 10
350 x 10 x 5

Seated hamstring curls
90 x 12 x 3

DB press
20 x 20
35 x 12
65 x 12 x 5

DB Flys
30 x 12 x 4

Lat pulldowns
180 x 12
190 x 12 x 3

Cable bar curls
160 x 12 x 5
 
Bench 185 lbs 3 x 5
- Good to be back. Felt solid but not overly heavy. Plenty left in the tank but still was work

Incline bench 145 lbs 5 x 6
- Still working on clicking with these again. Was able to go heavier than last time but still under my prescribed 165lbs. They feel good but I’m still working on the setup and liftoff. I did these a little at the powerlifting gym years ago but they had a dedicated incline bench setup so it was a lot easier than just being in a cage

Behind the neck press 15s 5 x Max
-Went 15,12,12,10,9. Really felt the pump in the traps. Love it. Zero shoulder issues with the dumbbells vs barbells.

Side raise 20s 5 x Max
- Went 10,10,9,8,8. Another great pump. Timed these out to not rest more than a minute(same with the presses) so I finish on a really high volume burning pace. Loving it.

I knew I went to bed way too late to get a run in this morning. Will get it tomorrow. Back is giving me zero issues. Looking forward to being back lifting 4 times this week and running almost everyday. The last few weeks have sucked!

 
Leg Press
130 x 12
190 x 12
270 x 10
350 x 10 x 5

Seated hamstring curls
90 x 12 x 4

Arnold presses
20 x 12
35 x 10
45 x 8 x 6

Lat pull downs
190 x 12 x 4

Cable bar curls
150 x 12 x 4
 
Monday, May 3, 2021

AM - Walk, 25 minutes, 1.5 miles

PM - Legs A

Strap Leg Curl
BW X 22
BW X 20

Safety Bar Squat
Bar X 5
85 X 5

105 X 8
95 X 12
85 X 15

One Leg Hip Thrust
BW X 18/18
BW X 17/17
BW X 15/15

One Arm Slo-Mo Farmers Walk
50-pound DB X 30 seconds/30 seconds X 2

Let's kick this week in the hoo-ha, gentlemen!

 
Tuesday, May 4, 2021

Conditioning

Echo Bike, 25 minutes

*woke up to a sick kid today, so I didn't get my planned run in this morning*
 
Squats 225 lbs 3 x 5
- Decided to go under the prescribed weight a bit just to play it safe and test everything out. The welt felt heavy as hell but it clicked by the last set. No pain of any kind. Felt good.

Stiff leg deadlifts 200 lbs 6 x 5
- First time doing these in a while. Really liked them. Nice pull in different areas.

Supersets of pull-ups and ez bar curls(60lbs) 5 x max
8 &13, 6 &10, 5 & 10, 4 & 9, 4 & 8

I like how this program ends on max sets for accessories. Let’s you determine your own volume. Oh the bicep pump on this one felt like Captain America!

 
Leg Press
130 x 12
190 x 12
270 x 12
350 x 10 x 5

Seated hamstring curl
90 x 12 x 4

Incline DB press
20 x 12
35 x 10
65 x 10 x 5

DB chest flys
30 x 12 x 5

Face pulls
90 x 15 x 4

Cable bar curls
170 x 12 x 5
 
OHP 125 lbs 3 x 5

Close grip bench 150 lbs 5 x 6
- The tricep pump!

Incline bench 5 x max
- Arms were GASSED after that bench. Reps were 6,5,5,5,4

EZ bar pullover 5 x max
- I increased the weight with each set as I was getting used to the movement 30, 40, 50 lbs. Reps were 15, 12, 10, 6, 5. These burn the last so good!

 
Back
Top