Trendkill's Training Journal

Trendkill

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I haven't kept an online journal in almost 20 years. I track all my PRs on a spreadsheet that I save to dropbox. Lame but effective.

I train 3 days/week but I incorporate all 4 workouts in a traditional Westside style program i.e. max effort lower, max effort upper, dynamic effort lower, dynamic effort upper. These workouts are spread out over 10 days and then the cycle repeats. I've trained using Westside methods ever since I began powerlifting. I really enjoy the variety, effectiveness and the scientific principals it's based on.

About 9 months ago I tweaked my left shoulder. It left me unable to bench but for some reason steep incline and overhead work didn't bother it. It healed up about 2 months ago but I'm going to push on with the overhead work exclusively until I hit a few goals.

Max Effort Upper 6/14/21

Reverse hyper
270 x 20

Shoulder complex warm-up with bands
A mix of 6 different shoulder movements all done for 25 reps each

Steep incline press off pins - this puts the bar about 2" off my upper chest at the starting point
bar x 50
95 x 10
135 x 5
185 x 3
225 x 1
275 x 1
305 x 1

Steep incline press lockouts - bar height was right at the top of my head at the starting point
315 x 5
315 x 5
315 x 4

Camber bar extensions (flat bench)
135 + 1 chain/side x 8
135 + 2 chain/side x 5
135 x 8

Chest supported row
3 plates x 10
4 plates x 10
5 plates x 10
6 plates x 5 not the cleanest reps I've ever done...

Chest supported row wide grip
1 plate 4x20

Upside down hang/traction ala Donnie Thompson x 5 mins.
 

Trendkill

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Steep incline for me is basically a seated press. The bench is inclined about 75 degrees. I vary the angle on some assistance work between 65-90,degrees but for max effort it’s always 75.
 
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Jin

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Strong work.
 

Trendkill

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Dynamic Effort Lower 6/16/21

Reverse hyper
180 x 30

Various hip mobility exercises

Box squat with camber bar
405 + 200lbs chains 7 x 2
495 + 200lbs chains 1 x 2

Deadlifts
315 + doubled mini bands 8 x 2

Reverse hyper
360 3 x 15

Seated band hamstring curls
medium band 3 x 20

Chinese abs - I saw one of the top Chinese lifters doing these on instagram. They are awesome. Basically choke a band around a power rack post at waist height. Step out about 3 feet and hold the band in your hands away from your body. I do these statically for time but you can do them for reps too.
3 x 20 seconds each side

Banded hip abduction
mini band x 100
 

Trendkill

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Good to see someone else using Donnie's Lower Back Protocol.

i really like how he thinks outside the box about a lot of aspects of lifting. His low back stuff has been great. I think I’m going to try his knee decompression stuff too. And I’d love to have body tempering done on a regular basis.
 

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Chinese abs - I saw one of the top Chinese lifters doing these on instagram. They are awesome. Basically choke a band around a power rack post at waist height. Step out about 3 feet and hold the band in your hands away from your body. I do these statically for time but you can do them for reps too.
3 x 20 seconds each side

They're called Paloff Presses. It's a great anti-rotation exercise when performed properly.
 

Trendkill

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Dynamic Effort Upper

reverse hyper
180 x 30

band shoulder complex

steep incline press
150 + 80lbs chain
5 x 5

steep incline press
135 3 x 20

wide grip pushdown
110 4 x 10

Forehead supported (lol) dumbbell row. Grab dumbbells, bend over, brace forehead against something, row dumbbells to upper pecs. Hits the traps and rear delts hard.
60 4 x 10

banded face pulls
3 x 20
 

Trendkill

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Max Effort Lower

10 min walk

reverse hyper
180x30

hip mobility

close stance box squat with camber bar
bar x 8
175 x 5
265 x 3
355 x 1
445 x 1
535 x 1
605 x 1 PR

snatch grip RDL
315 x 6
405 x 5

GHR
45lb plate held at chest
3 x 8

front squat harness walk - I do stability stuff like this for abs a lot. I threw a plate and 100lbs of free swinging chain on each side of the camber bar. I use the front squat harness to unrack the bar then I walk back and forth in the power rack. Hammers the entire torso.
3 x 45 seconds

banded hip abduction x 1 minute

Thompson hanging traction x 5 mins
 

PZT

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fk bro, that's some gawdamn weight right there
 

Trendkill

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Max Effort Upper

reverse hyper
180x30

shoulder complex with bands

steep incline press with reverse mini bands
bar x 50
135 x 10
185 x 5
225 x 3
275 x 1
315 x 1
355 x 1 PR

steep incline pin press (same height as last week - bar starts right at the top of the head)
315 3 x 5

barbell extensions (used straight bar this week)
135 + 40lbs chains
3 x 6

chest supported row
3 plates x 10
4 plates x 10
5 plates x 10
4 plates x 15
3 plates x 31

Today was a grinder.
 

Trendkill

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Dynamic Effort Lower

reverse hyper
180 x 30

Hip Mobility

Box squat with camber bar
425 + 200lbs chain 8 x 2

Deadlift with doubled mini bands
340 6 x 2

Reverse hyper
410 3 x 12

Seated hamstring curls
medium band 3 x 20

Banded hip abduction
1 minute

Thank God for insulated garage doors 97 outside today but only 84 in the gym and I can live with that.
 

Trendkill

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Dynamic Effort Upper

reverse hyper
180 x 30

shoulder mobility

steep incline press with monster mini bands. In my setup these add 40lbs at the bottom and 85 at the top.
135 x 5 x 5
used fat grips on the bar for the first time. Torched my tris.

steep incline dumbbell press
100 x 2 x 10

steep incline chain extension with v-bar
100lbs chain x 12,10,10,10,8

cable row (done as a drop set)
300x8
250x8
200x8
150x12
100x20

banded face pulls
3x20
superset with band pushdowns
3x30

kinda got my ass handed to me today.
 

Trendkill

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Max Effort Lower

reverse hyper
180x30

hip mobility

good morning pyramid with Marrs Bar
155x10
245x10
335x10
425x5
475x5
515x3
425x10
335x10
245x10
155x10

CNS was feeling a little fried today so just did this pyramid and called it. Got this idea from Anthony Olivera on his instagram. Gonna be sore tomorrow lol. Finally managed to get a few videos too:

515x3

425x10
 
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