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7/5/3 Training Log

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  • 7/5/3 Training Log


    This training program is from Matt Ogus, a social media "trainer" that has shown to be pretty damn strong and has some pretty good natty gains.
    Not knocking the guy but not praising him.

    I want to run this program for at least 1-2 cycles (5 weeks each)
    The focus of the program is 4 big lifts...

    Bench
    Squat
    Deadlift
    Over-Head Press

    Then after hitting the big lift of the day, you do "necessary work"

    He calls it necessary work rather than accessory work for the sake of implying it's importance. Explaining that the term "accessory" over the years has seemed to create a stigma for isolation work not being as important as we should treat it. Therefore, you hit your big lift, then after, you spend time hitting the body parts involved in that lift to an extent that gives a good pump and can help you achieve hypertrophy while still working towards strength goals.


    I'm not sure how well I am explaining the program in lament terms but, I'd be more than happy to answer questions as my log continues.




    Last edited by Sirsquatsalot; 05-08-2019, 08:48 AM. Reason: Add tags

  • #2
    May 7th, 2019

    This first workout was logged in my physical journal.
    The focus------- SQUAT
    The goal------ A top set PR
    • Top Set PR: After a proper warm-up, I squatted heavier and heavier until I could reach a range of 3-5 reps (leaving one in the tank)
    Squat Work as follows:

    Bodyweight Squats-20
    Bar-(45)-12
    95-12
    135-8
    185-6
    225-2
    255-4 TOP SET
    245-4
    245-4

    As you can see, after my top set, I dropped the weight and hit the same amount of reps as my top set. The drop in weight is 5% so it's not much of a drop but, enough to make a couple sets difficult.

    That concluded the squatting session and I moved onto the necessary work:

    Straight Legged DL
    135-6
    165-5
    185-8
    185-9
    185-8

    Vertical Leg Press (machine weight unknown)
    no plates-20
    90-15
    140-15
    180-12
    180-12
    180-12

    Leg Extension
    50-25
    80-20
    110-15
    130-15
    130-15
    130-16

    Seated Calf Raises
    30-20
    50-15
    50-12
    50-14

    Lying Leg Curls
    50-15
    80-15
    110-12
    110-14
    110-13

    That concludes the first workout of the week. All weights are in pounds. Format for each is weight-reps.
    Next is our bench day...

    Which is when stuff gets weird.











    Comment


    • #3
      May 8th, 2019

      First Bench workout of this cycle
      The focus-----BENCH
      The goal------ Top Set PR

      Bench work:

      Push Ups-12
      Push Ups-12
      Bar-12
      135-10
      185-8
      225-6
      265-3
      295-1 TOP SET
      265-3
      265-3
      265-3

      Did not hit my top set the way I wanted to (range of 3-5 reps) which led to a bigger drop in weight for the backing off sets. (10% instead of 5%)


      Necessary Work:

      Incline Machine Press
      50-15
      80-12
      110-10
      110-10
      110-10

      Low Cable Row
      50-16
      80-12
      120-12
      140-10
      140-10
      140-10

      Pull Up (bodyweight)
      12
      10
      7
      8
      6
      4
      3

      DB Side Lateral Raise
      15-20
      25-15
      35-12
      35-11
      35-12


      DB Bicep Alt. Curls
      10-25
      15-20
      25-12
      25-14
      25-12

      DB Overhead Tricep Press
      25-20
      45-15
      65-12
      75-10
      75-11
      75-9

      Like I said in the previous post, these workouts are pretty off the wall other than our squat day since the necessary work is just more legs. But, for bench, OHP, and deadlifts, I will be hitting multiple body parts in a way that gives them a good in the moment, focusing on form and contractions. The necessary work is meant to be hard but, its not designed to push me to failure with each exercise.

      Overall, the workout felt effective and it was strong. I look forward to continuing this program as a way to help me slowly get into logging workouts before I convert to the craziness of DC training.


      Y'all have a good day and stay safe out there.



      Comment


      • #4
        In Good stuff!
        The promotion of the training methods used by drug-assisted and genetically giften men wreaks havoc, despite these men being presented as demigods in the bodybuilding world. Sure they have inspired millions, but at the same time they have misled millions; and their "intruction" has robbed millions of people of the best training years of their lives.
        -Stuart McRobert

        Comment


        • #5
          Hey my dude, I really appreciate you even taking the time to look at this.
          It's just past midnight here on the East Coast and I'm getting ready to hit my next workout so stay tuned for the next update!

          Originally posted by NewLifter4DC View Post
          In Good stuff!

          Comment


          • #6
            Originally posted by Sirsquatsalot View Post
            Hey my dude, I really appreciate you even taking the time to look at this.
            It's just past midnight here on the East Coast and I'm getting ready to hit my next workout so stay tuned for the next update!



            Best wishes. Crush it.
            The promotion of the training methods used by drug-assisted and genetically giften men wreaks havoc, despite these men being presented as demigods in the bodybuilding world. Sure they have inspired millions, but at the same time they have misled millions; and their "intruction" has robbed millions of people of the best training years of their lives.
            -Stuart McRobert

            Comment


            • #7
              May 9th, 2019

              Went with the Over-Head Press workout rather than the deadlift workout today.
              The focus-------Over-Head Press
              The goal-------- Top Set PR


              Over-Head Press
              Rotator Cuff Movements
              Bar-10
              65-8
              85-8
              115-6
              135-6
              155-6
              175-3 TOP SET
              165-3
              155-3
              155-3

              Overall, the shoulder pressing felt great. I felt strong and consistent. The top set was a bit too heavy and the first back off set became too heavy. That's why it went from 165lbs to 155lbs.


              Necessary Work:

              Seated Cable Rows
              60-12
              100-12
              120-11

              Low Incline DB Press (15 degrees)
              45-10
              60-10
              70-10

              Smith Machine Rows (assuming 45lb bar... yes I know the bar isn't 45lbs on a smith machine)
              95-12
              135-12
              225-10
              225-9

              Cable Tricep Pushdown
              30-10
              50-15
              65-15
              80-12

              BB Curls
              45-12
              65-12
              85-8

              Cable Side Raises
              5-15 (Puked after this set)
              10-15
              20-12

              Cable Curls
              20-15
              35-14
              50-10

              Rope Tricep Extensions
              20-12
              35-15
              50-11

              DB Hammer Curls
              20-15
              35-12
              35-13

              Face Pulls
              20-15
              30-12
              30-12


              Well, this workout was much more monstrous than originally expecting. It took an hour and a half to complete and I puked all over the place after the barbell curls. However, I was able to maintain my pump just enough for the remainder of the workout as I was drinking some light dextrose intra workout. I'm not really sure what made me puke during this workout but, it was nice to know that I was able to push myself to a level like that.

              Tomorrow is a "rest" day. Which to me simply means that I'll probably be doing some sort of active rest and trying to be mindful of my food intake. Being in the military does mean I have to be able to run at a fairly quick pace no matter my weight so I want to ensure that I'm able to throughout all my different training/diet cycles.

              Then, Saturday is the beautiful deadlift day. Super excited for it and look forward to pulling some weight that makes me dizzy lol. For real though, I am looking forward to a nice smooth weekend workout. I probably will not post on this log tomorrow due to the rest day.

              Thanks to any and all following this experience with me. It's is truly appreciated.

              Comment


              • #8
                Alright. Time to discuss the glorious deadlift day I had. Which turned out to be pretty average sad to say.

                If you couldn't tell by my enthusiasm, deadlifts are probably my favorite exercise in the book. I may not be great at it but, I love the movement without any doubts.

                The Focus----Deadlift
                The goal---- TOP SET PR

                Deadlifts
                Bar-12
                135-12
                185-10
                225-6
                255-5
                285-3
                315-4
                335-3
                355-4 TOP SET PR (This didn't feel good.)
                335-3
                315-3
                315-3

                Summary: These deadlifts were rough, I honestly did not have fun doing them and quite frankly I just felt weak whenever I pulled. Nonetheless, gotta keep working and maybe things will get better.


                Necessary Work:

                Seated Calf Raise (Machine: 60lbs)
                50-10
                70-8
                140-8
                140-10
                140-10

                Front Squats (Cross Bar Grip)
                Bar-10
                95-10
                135-10
                165-9
                165-8

                Chest Supports Rows (Unknown Starting Weight)
                Machine-12
                25-12
                45-12
                70-10

                Neutral Grip Pull Down
                85-12
                100-12
                140-10
                160-10
                160-9

                Lying Leg Curls
                35-15
                80-12
                110-10
                110-8

                Seated Ab Crunch
                65-20
                80-12
                80-15

                That's the game folks. It definitely felt like an off day. And if we're being honest here, we've all had an off day. Which is also why I'm not worried about it. Tomorrow is another squatting day, however, we start our progressions with an actual rep scheme now. No longer doing TOP SET PRs because we only do them once per cycle. We use this weeks numbers to calculate how much 90% of my training max would be and train with that number in each of my lifts. It will all make more sense tomorrow. Everyone have a good night and remember to keep grinding!!

                Who would like progress photos at the end of the cycle to see the changes that occurred in just 5 weeks time?

                Comment


                • #9
                  Time to Squat!

                  For those who don't know. I spent the last 2.5 months with a casted foot. It was not fun and made training legs difficult because the cast wasn't weight-bearing. However, getting back to it these last few weeks has reminded me of how much I love training and all that I want for myself.

                  The focus---- Squats at 75% of training max
                  The goal---- 5 Sets of 7

                  Squats
                  Bar-12
                  95-10
                  135-8
                  165-5
                  (1)195-7
                  (2)195-7
                  (3)195-7
                  (4)195-7
                  (5)195-7


                  Definitely got difficult towards the final set or two but, all in all I felt good and comfortable under the bar.

                  Necessary Work:

                  Stiff Leg Deadlift
                  Bar-10
                  95-6
                  135-10
                  185-8
                  225-7
                  245-8

                  Leg Press (Machine Weight- 118lbs)
                  90-12
                  180-15
                  290-15
                  400-12
                  420-12
                  490-10
                  600-7 (failed on the 8th)

                  These sets are never suppose to go to failure. I let my ego get the best of me in this exercise but, it is what it is.

                  Seated Calf Raises
                  No added weight-20
                  50-12
                  70-10
                  90-10
                  90-9
                  110-8

                  Lying Leg Curls
                  80-12
                  95-12
                  110-10
                  110-8

                  Hanging Leg Raises (Bodyweight)
                  12 reps
                  12 reps
                  12 reps


                  All things considered, this workout went well. I had an amazing pump through the whole workout and ending it with an ab exercise really switched things up for me. Tomorrow is a bench day with the same 5x7 goal. Honestly, I get bored during these workouts from time to time since it says specifically not to do drop sets, rest pause, supersets and all that jazz. I miss pushing my body to failure with every exercise. But, I won't give up on this program, I'm only a week into it and I want to run at least 2 cycles of it before I go back into DC training.

                  Wish me luck tomorrow with bench and I hope everyone has a good Monday (if that's even possible...)

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