Deads/Military
Deadlift
top sets:
305 (65%)x5
340 (75%)x5
385 (85%)x8 PR
Military Press
top sets:
115 (65%)x5
130 (75%)x5
140 (85%)x8 PR
Other stuff:
Band tricep pushdowns, shrugs, pullups, band pullaparts
3 sets of each
Deads/Military
Deadlift
top sets:
305 (65%)x5
340 (75%)x5
385 (85%)x8 PR
Military Press
top sets:
115 (65%)x5
130 (75%)x5
140 (85%)x8 PR
Other stuff:
Band tricep pushdowns, shrugs, pullups, band pullaparts
3 sets of each
5/29/12
Reverse hyper
2x20
GHR
2x20
Tricep rope pushdown
4 sets
Hammer curls
2 sets
Band pullaparts
a bunch of reps
Back extensions
3x20
Crunches
3 sets
5/30/12
Pullups
2x12
Bench
top sets
175 (65%)x5
205 (75%)x5
235 (85%)x7 PR
DB bench
worked up to 90’s for 10 reps
Pullups: 4 wide, 4 medium, 4 close grip
3 sets
DB lateral raises
3 sets
Shrugs
3 sets
5/31/12
Small Session #1
DB Flyes
5x20
Band pullaparts
5x30
Upright Rows
95x2
115x1
135x2
Barbell Curls
95x8
Band tricep pushdowns
a bunch
Small session #2
Band pullaparts
a ton
Barbell Curls
barx20
65x10
95x3
115x2
add FAT GRIPZ
65x15
DB tricep extension
3x20
6/1/12
Squatz
barx20
135x8
225x5
265 (65%)x5
305 (75%)x5
345 (85%)x5
135x10
Pullups: 4 wide, 4 medium, 4 close grip
3 sets
Reverse hypers
2x12
Shrugs
3x15
Band pullaparts
a lot
6/2/12
Military Press
barx10
95x5
115 (70%)x3
130 (80%)x3
150 (90%)x6 PR
85 (50%) 5 sets of 10
Pullups: 5 wide, 5 medium, 5 close grip
2 sets of this
Barbell curls
3x5
DB tricep extension
3x20
6/4/12
Big Session
Deads
155x10
265x5
315 (70%)x3
365 (80%)x3
410 (90%)x7 PR
Pullups: 5 wide, 5 medium, 5 close grip
3 sets
Back Attack Machine
3x12
Small session later that afternoon
Band Leg Curls w/ mini band
2x50
Band Leg Extensions w/ mini
3x15
Band Abs w/ mini
4x50,10,10,10
crunches, and stretches
6/5/12
Bench
barx20
135x5
195 (70%)x3
225 (80%)x3
250 (90%)x4 PR i guess
135 (50%) 5 sets of 10
Mini band pullapart
3x20
Mini band pushdown
3x12
6/6/12
New squat training max is set at 365
Small session
Pullups
BW 45 for 5 reps, PR
BW for 20 reps, PR
Reverse hyper
3x12
Band pullaparts
4x25
Band pushdowns
2x12
DB extensions
2x30
6/8/12
Pause squats
barx10
135x5
225x3
255x3
285x3
Wide stance GM
2x8
6/9/12
mini band pullapart
2x20
Military press
barx10
95x5
125 (75%)x5
140 (85%)x3
155 (95%)x6 PR
95 (55%) 5 sets of 10
PUllups: 5 wide, 5 medium, 5 close grip
2 sets
Upright rows
2 sets
6/11/12
Deads
155x10
265x5
350 (75%)x5
395 (85%)x3
440 (95%)x3 PR
Light front squats
3x10
GHR
BWx20
+25x6
+25x6
Pullups: 6 wide, 6 medium, 6 close grip
3 sets
GHR sit ups
2x20
6/12/12
Bench
barx20
135x5
135x5
185x5
205 (75%)x5
235 (85%)x3
265 (95%)x1
175x10
190x10
135x25
135x20
Pullups: 6 wide, 6 medium, 6 close grip
Curls
barx75
Skulls
65x12
65x12
Front barbell raise
2x20
6/13/12
Squats
barx20
135x10
225x10
275x10
315x10 ties PR
GHR
3x20
Sumo stance GM
135x10
135x10
135x10
extra tricep pushdowns and abs
There be some strong lifting in this log.
Haha thanks! I didn’t know anybody actually read my log
Just came across it. Great job though. I’ll keep up for fun.
Reason for training?
Im just a high school kid who plays football and is on the school weightlifting team during the winter so Im just training to get bigger, stronger, faster haha
Wish I was that strong in HS o.O
6/16/12
Starting 2nd cycle of 531 with these training maxes
Military: 175
Deadlift: 485
Bench: 280
Squat: 375
mini band pullaparts
2x20
Military Press
barx20
85x5
115 (65%)x5
130 (75%)x5
150 (85%)x8 PR
gained two reps from last cycle
100 (57%) 5 sets of 10
Pullups: 6 wide, 6 medium, 6 close grip
3 sets
Barbell Curls
barx10
65x10
85x10
105x5
add FAT GRIPZ
75x10
FAT GRIPZ skullz
65x20
75x20
6/18/12
Deadlifts
155x10
265x3
305 (65%)x5
365 (75%)x5
405 (85%)x9 PR
gained 20 lbs and one rep from last 5’s week
Pin squats
3 sets
Rows
3 sets
Grip work
2 sets