Trendkill's Training Journal

[Trendkill]

Max Effort Upper

reverse hyper
180x30

shoulder mobility

steep incline press with light bands
bar x 50
bands x 10
95 x 5
135 x 1
185 x 1
210 x miss. PR on this variation. Not explosive enough out of the bottom. Bands in this setup add 120lbs at the top.

steep incline pin press at pin 6 (last week of these)
315 x 4
315 x 5
315 x 2

I'm going to start rotating my heavy accessory work every two weeks instead of 3. I seem to peak at week two and then go backwards the next week so time to change things up.

barbell extensions
135 x 12, 10, 8

chest supported rows
4 plates 4x10

plate shrugs
45 each hand x 100 reps

Picked up a bunch of new plates from The Strength Co today. Amazing quality, fully machined plates. Very happy with this purchase.

Couple more vids from today.

Goal is to hit 315 full range on the steep incline before moving back to flat bench work. Current PR is 305 so I'm getting closer.

 

[sfw509]

Awesome work man!

What kinds of bands do you use? I want to get a set but not sure which brand to go with.

 

[Trendkill]

Awesome work man!

What kinds of bands do you use? I want to get a set but not sure which brand to go with.

Elitefts.com sells the best bands IMO. I never had one of theirs snap on me.

 

[sfw509]

Thanks. Thats what i was looking at.

 

[CJ]

EliteFTS bands.

Thanks. Thats what i was looking at.

Another vote for EliteFTS bands.

 

[Trendkill]

Dynamic effort lower

woke up and my left hip and low back were totally locked up. No idea why. Spent an hour doing mobility, traction, stretching, foam roller but It just wasn’t loosening up. Did some reverse hypers and worked up to my training weight for the top of this wave. Did two singles and realized it just wasn’t gonna happen today. So I shut it down, got really pissed for about 30 seconds then decided to just drag the sled the rest of the workout.

445 + 200lbs chain x 1 painful
445 + 200lbs chain x 1 more painful

forward sled drag
335 x 16 trips of 50yds

Paloff presses
3x10

more traction and rolling tonight.

some days you bite the bar. Some days the bar bites you.

 

[Trendkill]

Recovery workout

I've been inspired by BrotherIron and his dedication to conditioning so I'm going to add a few sessions in each week. This one today also really helped loosen my back up from yesterday.

reverse hyper
180 x 50

Sled Drags
155 x 10 trips of 50 yds.

I did a variety of sidesteps, crossovers, backwards pulls. All done continuously without rest. Nice and easy and pumped a lot of blood into the proper areas.

 

[Trendkill]

Dynamic Effort Upper

Back loosened up enough to get this one in.

reverse hyper
180 x 30

shoulder mobility work

dynamic effort steep incline with monster mini bands
140 x 5 x 5
used fat grips again this week

steep incline dumbbell press
70 x 3 x 20

overhead cable extension
100 x 4 x 8

dumbbell row
100 x 3 x 8
did all 3 sets back to back no rest. on a scale of 1-10 this rates a -3 on the fun factor.

band pull aparts
light band x 3 x 50

A couple vids:

 

[quackattack]

How do you like those powerblocks?

 

[Trendkill]

For a home gym they can’t be beat. These are an old version but weight is weight. I wish the handles were knurled but I don’t have any other complaints about them.

 

[quackattack]

Not cheap but if you really want the knurled handles, these guys make them.

JD Gym Equipped

jdgymequipped.company.site

Don't want to hijack your journal but I have the bowflex adjustable dumbbells and am thinking of making the switch. The bowflex dumbbell just feel flimsy.

 

[Trendkill]

no worries. Hijack away! I love talking gym equipment. I had a chance to buy a brand new pair of their highest end club model 175lbs right before Covid hit but I passed. A guy was selling them locally on craigslist at a huge discount. I'm kicking myself daily for not doing it as I probably could have sold my current set for close to what I was going to pay for the new ones.

 

[Trendkill]

Max effort lower

back is a lot looser but kept with the sled drags and non spinal loaded work today.

sled drag
425lbs x 6 x 50yds
heaviest I’ve gone on the sled. It was 110 degrees too so I think that adds another 100lbs.

belt squat marches
4 plates x 3 x 100 steps

45 degree back extension
3 x 20

Paloff presses
3 x 1 min each side

gotta brag about my oldest for a minute. 16 years old, 205lbs and hit his first 405 box squat 3 weeks ago. Hit his first 405 deadlift the week after. This week he hit 415 on the safety squat bar. He benched a PR 285 on Wednesday and just missed 300. Unbelievably proud of this kid.

 

[quackattack]

gotta brag about my oldest for a minute. 16 years old, 205lbs and hit his first 405 box squat 3 weeks ago. Hit his first 405 deadlift the week after. This week he hit 415 on the safety squat bar. He benched a PR 285 on Wednesday and just missed 300. Unbelievably proud of this kid.

Sounds like he is taking after his old man!

I don't have any children yet but I imagine it is very rewarding sharing gym experience and wisdom with them.

 

[Trendkill]

Sounds like he is taking after his old man!

I don't have any children yet but I imagine it is very rewarding sharing gym experience and wisdom with them.

It is one of the most amazing things I've experienced. Both my boys have built their own training groups that use our gym. I train both groups 4 times per week and it is extremely rewarding. The older group has been together for 3 years now and they are really seeing huge returns on their strength investment. The younger group has a ways to go, mostly from a maturity perspective, but they are getting there.

 

[DEADlifter]

That is amazing. Happy for you that you have the love of the gym in common with your sons.

 

[DEADlifter]

What are their ages?

 

[Trendkill]

16 and 14. One will be a junior this year and the other a freshman. All the groups are made up of their friends and all play at least one sport. The majority are football and baseball.

 

[Trendkill]

Max effort upper

the usual reverse hyper and shoulder mobility warm up

steep incline press
275x1
310x miss

second consecutive ME upper day where I’ve missed a lift. I might miss three max effort lifts all year so to do this consecutively tells me Im not managing all the stress in my life adequately.

Close grip steep incline press with camber bar
225 plus 40lbs chain
3x3
these we’re not as steep as the ME lift

same setup but did extensions using only chain and adding a chain each set
40lbs chain x 8
80lbs chain x 8
120lbs chain x 8
160lbs chain x 5

chest supported barbell row
225 x 4 x 8
275 x 5

 

[Trendkill]

Dynamic Effort Lower

hypers and hip mobility. Did a lot of extra mobility work to make sure my back was nice and loose

DE Squat with Marrs Bar
425 + 200lbs chain
8 x 2
Haven't done speed work in 3 weeks and it showed. Sloppy today and speed was not sufficient.

DE Deads
315 + medium band
5 x 3
Don't usually do triples on pulls but it felt right tonight

GHR
light band 3 x 10

reverse hyper
270 x 3 x 25

ab wheel from knees
3 x 10
How Dan Green does these from a standing position is beyond me

A few vids: