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Aceofspades1218's Training Log

i’ll start off with some basic info
Age: 17
Height: 5’8
Weight: 175lbs

1rm squat: 335
1rm dead: 365
1rm OH press: 175
1rm Bench press: 225

My traning split follows as
Day 1
Horizontal push
Horizontal pull
Delts light
Arms
Day 2
Heavy squats
One leg deadlift
GHR’s
abs
Day 3
Vertical push
Vertical pull
chest light
arms
Day 4
Deadlift
one leg squat
GHR’s
abs

This is what i did today
A.M.
push press: 95x6, 105x6, 135x6 2x3-155 3x3-175
Medium grip pull-up: x12btw x10btw 25x6 5x5-40lbs
Flyes: 3x12-25lbs
Curls: 2x8-70lbs 2x8-80lbs
OH tricep extention: 4x8-70lbs

P.M.
Step hill sprints: 5x40 yards
Medium hill sprints: 5x30 yards
Wind sprints: 5x40 yards
Pistols: 2x10 per leg

Ab wheel work

i live next to a park with lots of hills one hill is very step another is a medium hill, then there is one more witch is steep and probaly about 100 yards

my goals in keeping this log is to be able to gain as much strength as i can.

5-09-08

10 minutes of jump rope
100 hindu squats
50 hindu pushups
2-min brige

hanging leg raises toes to bar: 4x5(working on these)

5-10-08

Sumo deadlift: 135x3 185x3 225x3 275x1 315x1 335x1 3x3-315 335x1

single leg squat: 1x10-btw 3x8-30lbs

GHR: 3x12

Sit-ups: 3x10-50lbs

Sumo deadlifts felt strong exept for my grip otherwise the workout went great

5-11-08

A.M
Incline Press: 155x12 135x12 155x8 3x6-175 1x5-185

DB row: 60x12 70x12 80x8 3x6-90 1x6-95

Side lateral/Front raises: 3x12-15lbs

4 sets of bicep/tricep

I haven’t done incline press in months and i it felt pretty good i’m trying to focus more on shoulder strength so im not to conserned about bench press as much as OH press. Rows felt strong i never done 95’s before.

P.M
Sprints: 12x40 yards

5-12-08

10 minutes of jump rope
105 hindu squats
55 hindu push-up
2:15 min bridge

5-13-08

Full back squat: 135x8 185x6 205x6 2x6-225 2x6-245

RDL off 2" plates: 135x8 185x6 205x6 225x6 275x6

Leg press: 4 heavy sets of 6

GHR: 3x12

Sit-up: 3x10-50lbs

Squats felt strong im trying to work on my form and not go to heavy. Only problem with RDL’s was my grip.

5-14-08

Jump rope: 10 minutes

100 hindu squats
50 hindu pushups
2:30 min bridge

Longest time held for bridge previous best was 2:15

5-15-08

Overhead press: 95x12 10x5-115

pull-up: x12-btw 10x5-45lb

pull-over: 3x10-65lbs

3 sets of curls and dips

overhead press felt strong pull-ups could have been better but i got all reps for all sets so i’ll move up in weight next week and drop to reps of 4

5-17-08

decided to switch to a full body workout 3 times a week due to longer working week i work as a short order cook up to 14 hours a day now

Box squat: 135x3 185x3 225x3 3x3-275 295x3 3x3-315
OH press: 95x6 105x6 115x6 125x6 135x6
Power clean: 1x1-135 1x1-155 4x1-175 1x1-185
DB row: 3x8-40

my split will be somthing like this
Day 1:
Heavy squats: 3rm
Moderate press: 6rm
speed deadlift(Power cleans): 6x1-50% of DL
Rows

Day 2:
Heavy press: 3rm
Moderate deadlift: 6rm (RDL’s or GM)
Speed squat: 8x2 50-60%
Shrugs

Day 3
Heavy deadlift: work up to heavy 1-2
Moderate squat: 6rm
Speed press: 6x2
Pull-ups

5-19-08

Deadlifts
135x2
185x2
225x2
275x2
315x2
335x1(sumo)
2x2-335
365x1(sumo)

Bulgarian spilt squat
3x8-55lb

GHR
3x10

deadlifts were strong switch between sumo and conventional stance towards the last sets sumo is a little stronger for me than conventional but i like to work both evenlly.

5-21-08

Pull-ups
12xbtw
20x3
25x3
35x3
40x3
45x3
50x3
55x2

Standing DB press
35x8
45x8
4x6-55

Seated DB cleans
3x10-20lbs

3 sets of biceps/triceps

Pull-ups went well first time doing standing DB press and it felt good also first time doing seated DB cleans and they were very diffucult but i can really fell them working

5-24-08

Power clean
135x1
2x1-155
2x1-175
185x1
3x1-205
225-miss

Full back squat
135x6
185x6
225x4
2x4-245
1x3-265

GHR
3x10

sit-ups
3x10-50lbs

Never was able to power clean over 200 pounds, with 225 i was able to clean pull the weight put i couldn’t get it to my shoulders. back squats wen’t well was going to get 4 reps at 265 put my hip started to hurt for some reason so i called it quits.

5-25-08

Push press
95x5
115x4
135x3
155x3
165x3
175x3
185x2
195x1
205 miss

Incline press
135x6
155x6
175x6
2x4-185
175x5

Barbell row
3x12-155

Parallel bar dips
worked up to 75 reps in 5 sets

finished the workout with some parallel bar walks and a few sets of reverse curls, overall this was a very good workout i set a PR in the push press but i was dissapointed that i couldn’t get over 200 pounds.

To do the dips i had to set up 2 bars in the rack because we have no dip station at my gym but i like the bars in the rack better because i can also do parallel bar walks.

5-27-08

Squat
135x8
155x5
185x5
195x5
205x5
215x5
GHR
3x10
bulgarian split squat
3x8-100lbs
4 sets of calves
Hangling leg raise: 4x6
Side bends: 4x6-70lbs

starting to do 5 sets of 5 for squats raising weight everyworkout started light because my hip was still bothering me from saturday

5-28-08

INCLINE PRESS
135x12
155x10
175x6
185x4
195x2
185x4
175x6
155x10
135x12
FLAT DB PRESS
2x10-50lbs
1x10-55lbs
PARARELL DIPS
worked up to 50 reps in 5 sets switching wide grip and close grip
BARBELL CURLS
1x12-75lbs
1x8-80lbs
1x8-85lb

by the time i got do the dips my triceps were burning i’m really like doing the dips in the squat rack with 2 bars because i can make the bars wider or closer.

5-29-08

DEADLIFT
135x6
185x6
225x6
275x3
315x3
335x1
355x1
365x1
375x1(PR)
RDL
2x8-225
BENT-OVER ROW
5x5-155
PULL-UPS
4x4-40lbs
SHRUGS
6x6-185lbs

Got a PR in the conventional deadlift the last time i deadlifted i couldn’t get 365 conventional. I’m weak in the bent-over row so i have to work on those i’m also weak in shrugs. my hands got torn up alittle form this workout and my grip was failing alot.

5-31-08

BREATHING SQUATS ATG
4 warm up sets
1x20-155lbs

PULL-OVERS
1x20-50lbs

Calf work-6 sets

added 20 rep breathing squats into my workout i really want to add some size to my legs and i know that this program will do this.
I am only going to be doing it once a week though raising 5-10 pounds a workout.

I’ve done these program 3x a week along with dips and pull-ups and i made great gains, so hopefully once a week will also result in good gains. 155 was pretty easy so i might go up to either 165 or 175 next week depending on the week goes.
My hip feels better but i still wouldn’t say its at 100%

6-01-08

STANDING PRESS
95x6
115x6
3x4-135
1x4-145

CLOSE-GRIP CHINS
btwx20
2x5-45lbs
2x5-50lbs

SIDE LATERALS
15lbsx10
20lbsx8
2x8-25lbs

CURL AND PRESS (1 curl and 2 presses underhand grip)
3x5-75lbs
1x5-85lbs

all weight feel good nothing was to heavy were i couldn’t finish all reps Form on Standing press felt really smooth.

6-3-08

Squat
135x5
155x5
185x5
205x5
225x5
235x5

Puase squat(4 sec pause at bottom)
3x4-185

GHR
3x10

Hanging leg raises
4x4

side bends
2x12-60

squats were pretty easy i liked doing pause squats i’m going to add those in more often

6-4-08

incline press
135x5
155x5
185x5
195x4
3x4-185

db press
3x10-65

Dips
worked up to 55 reps in 5 sets

bent-arm pull-over
3x4-75lbs

strength is rising on all lifts i’m up to 180lbs bodyweight as of this morning