T Nation

Alex's Training Log

Learned a lot reading these forums for the past couple months, so I figured I should finally start a log and keep track.

Age: 22
Height: 6-2
Weight: 170ish

Current Maxes

Squat: 225
Bench: 185
Deadlift: 295

I set up my training days right now in 5/3/1 style, but don’t always use those percentages. I have a lot of free time right now, so I am in the gym 5-6 days a week. Give me as much advice and criticism as you want, I promise I won’t take it personally

5/7/13

OH Press (1’s day) - All supersetted with face pulls
95x5
105x3
115x3
95x6

CGBP
95x12
115x10
135x8
135x6

Weighted Pull ups
30# 4x6

DB Shoulder Press
45’s 3x8

DB Shrugs
70’s x 10
65’s x 10
60’s x 10

5/8/13

Squat (5’s day)
45x10
95x5
135x5
175x5
190x5
200x5

3-second Pause Squats
135, 3x5

Lying Hamstring Curls
80, 2x10
90, 2x10

Leg Press
3 pps 1x12
3.5 pps 1x10
4 pps, 2x8

45 deg Back Extensions
BW, 3x15

A bunch of calf stuff

Abs tonight

5/9/13

Bench Press - All supersetted with face pulls
45 x 10
95 x 8
135 x 5
165 x 3
185 x 2 (PR)
165 x 4,4,3,3

Alternating Grip Pull Ups
BW x 15,12,10,10

Incline DB Press
55’s x 10,8,8

Straight Bar Tricep Pushdowns
50 x 12,12,10,10

One Arm Dumbbell Row
70 x 8,8,8

5/10/13

Deadlift(5’s day)
135 x 5
185 x 5
205 x 3
225 x 5
235 x 5
250 x 5
185 x 5

Front Squat
45 x 10
95 x 10
105 x 8
115 x 8
125 x 6

Seated Leg Curls
Pin 8 x 12
Pin 9 x 10
Pin 10 x 10

Barbell Hip Thrust
135 x 10,8,8

Seated Calf Raises
90 x 15,15,15

Abs Tonight

5/11/13

OH Press (5’s day) - All supersetted with face pulls
45 x 10
75 x 5
95 x 5
100 x 5
105 x 5
95 x 5

Weighted Pull Ups
BW x 6
30 x 6,6,6,6

Weighted Dips
BW x 10
25 x 10
45 x 8
50 x 8
55 x 6

Cable Rows
120 x 10,10,10

DB Shoulder Press
40’s x 10,10,10

DB Shrugs
70’s x 10,10,10

5/13/13

Squat(3’s day)
45 x 10
95 x 5
135 x 5
165 x 5
190 x 3
200 x 3
210 x 3
135 x 10,10,10

Lying Hamstring Curls
80 x 10,10
90 x 10,10

Leg Press
3 pps x 12
3.5 pps x 10
4 pps x 10
4 pps x 10
3 pps x 10

45 deg Back Extensions - supersetted with hanging leg raises
25 x 10,10,10

Seated Calf Raises
90 x 10,10,10

5/14/13

Bench Press - supersetted with face pulls
45 x 10
95 x 5
135 x 5
175 x 5 (PR)
155 x 5,5,5

Alternating Grip Pull Ups
15, 12, 10, 10

DB Incline Press
55’s x 10,8,8

Cable Crossover
50 x 15,15,15

Straight Bar Tricep Extensions
50 x 15,12,10,10

Cable Rows
120 x 10,10
140 x 8

5/15/13

Deadlift(3’s day)
135 x 5
185 x 5
205 x 5
235 x 3
250 x 3
265 x 3
265 x 2,2,1 - cluster sets, 10 seconds rest

Front Squat
45 x 10
95 x 10
105 x 8
115 x 8
125 x 6

Seated Hamstring Curls
Pin 8 x 12
Pin 9 x 10
Pin 10 x 10
Pin 11 x 8

Seated Calf Raises
90 x 15,15,15

Abs tonight

5/16/13

OH Press (3’s day) - all supersetted with face pulls
45 x 10
75 x 5
100 x 3
105 x 3
110 x 3
110 x 2,2,1 - cluster sets

CGBP
45 x 10
95 x 12
105 x 10
115 x 10
125 x 8
135 x 6

Weighted Wide Grip Pull Ups
BW x 6
30 x 6,6,6
35 x 5
45 x 3,2,1

1 Arm DB Row
70 x 10,10,10

DB Shrugs
75’s x 10,10

A little arm work

5/20/13

Squat(1’s day)
45 x 10
95 x 5
135 x 5
175 x 5
200 x 3
220 x 2
135 x 10,10,10

Lying Hamstring Curls
80 x 10
90 x 10,10,10

Leg Press
3 pps x 12
3.5 pps x 10
4 pps x 8,8

45 deg back extension
25 x 10,10,10

Seated Calf Raises
90 x 15,15,15

5/21/13

Bench Press - all supersetted with face pulls
45 x 10
95 x 5
135 x 5
155 x 3
180 x 3
155 x 5,5,5

Alternating Grip Pull Ups
BW x 15,12,10,10

Incline DB Press
55’s x 10,9,8

Tricep Pushdowns
50 x 10,10,10,10

Cable Row
120 x 10,10,10

Deadlift (1’s day)
45 x 10
135 x 5
185 x 5
205 x 3
225 x 5
250 x 3
280 x 2
290 x 1
295 x 1

Front Squat
45 x 10
95 x 10
105 x 10
115 x 8
125 x 8

Seated Hamstring Curls
Pin 9 x 10
Pin 10 x 10
Pin 11 x 10

Seated Calf Raises
90 x 15,15,15

Hanging Leg Raises
10,10,10

5/23/13

OH Press (1’s day) - supersetted with face pulls
45 x 10
75 x 5
95 x 5
105 x 3
115 x 2
105 x 2,2,1 - clusters
105 x 2,2,1 - clusters

CGBP
45 x 10
95 x 12
105 x 10
115 x 8
125 x 6
135 x 5

Wide Grip Weighted Pull Ups
BW x 6
25 x 8
30 x 6
35 x 5
45 x 3,2

DB Shoulder Press
40’s x 10,10,8

1 Arm Dumbbell Row
75 x 10,10,10

5/24/13

Squat (5’s day)
45 x 10
95 x 5
135 x 5
175 x 5
190 x 5
200 x 5
135 x 10,10,10

Lying Hamstring Curls
80 x 10,10
90 x 10,10

Leg Press
3 pps x 12
3.5 pps x 10
4 pps x 8
4.5 pps x 7
3 pps x 10 - drop set

Seated Calf Raises
90 x 15,15,15

Hanging Leg Raises
12,12,12

5/26/13

Bench Press - supersetted with face pulls
45 x 10
95 x 8
135 x 5
160 x 2
185 x 2
160 x 5,5,5

Alternating Grip Pull Ups
BW x 14,12,11,10

Incline DB Press
55’s x 10,8,8

Tricep Pushdowns
50 x 10,10,10,10

Cable Rows
120 x 10,10,10

HS Incline Press
1 pps x 15,15

5/27/13

Deadlift (5’s day)
45 x 10
135 x 5
185 x 5
205 x 3
225 x 5
240 x 5
255 x 5
255 x 2,2,1 - cluster set

Front Squat
45 x 10
95 x 10
105 x 10
115 x 8
125 x 6

Seated Hamstring Curls
Pin 9 x 12
Pin 10 x 10
Pin 11 x 8

Seated Calf Raises
90 x 15,15,15

5/28/13

OH Press (5’s day) - alternating with face pulls
45 x 10
75 x 5
95 x 5
100 x 5
105 x 5
95 x 5

Weighted Wide Grip Pull Ups
BW x 8
25 x 8
30 x 6
35 x 5
45 x 3
BW x 8

Weighted Dips
BW x 10
25 x 10
35 x 10
45 x 8
55 x 6

1 Arm DB Row
75 x 10,9,8

DB Shoulder Press
40’s x 10,10,10

DB Shrugs
70 x 10
65 x 10
60 x 10

5/29/13

Squat (3’s day)
45 x 10
95 x 5
135 x 5
165 x 3
190 x 3
200 x 3
210 x 3
185 x 5

Lying Hamstring Curls
80 x 10,10
90 x 10,10

Leg Press
3 pps x 12
3.5 pps x 10
4 pps x 8
4.5 pps x 6
5 pps x 4 - drop set
4 pps x 4 - drop set
3 pps x 8

Seated Calf Raises
90 x 15,15,15

45 deg back extensions
BW x 12,12,12

5/30/13

Bench Press - supersetted with face pulls
45 x 10
95 x 10
135 x 5
165 x 2
190 x 3
165 x 4,3,3

Alternating Grip Pull Ups
BW x 14,12,10,10

DB Incline Press
50’s x 10,10,10

Triceps Pushdown
50 x 10,10,10,10

Cable Rows
100 x 12
120 x 10
140 x 8

HS Incline Press
90 x 15,15