Bigstabile's Training Log

2/12/16

Bench: 137.5 x 5, 157.5 x 5, 180 x 8
DB Incline: 65 x 8, 8, 7
Lying Extension: 70 x 8 x 3
Pallof Press: Purple band x 12 x 3

2/15/16

Squat: 180 x 5, 207.5 x 5, 235 x 15
Squat: 180 x 8 x 3

Was still to hung over yesterday from the Springsteen concert Friday to squat, so since class was canceled tonight I was able to get some squats in. 235x15 is definitely a rep PR, feel really good about that.

2/16/16

Press: 95 x 3, 110 x 3, 122.5 x 9
Press: 110 x 5 x 5

Just wasn’t in the mood to workout today. What I did do went pretty well, but I couldn’t get it going. Motivation has been a little down lately, don’t know if it’s just the extra work load with school or the cold weather or something else. Just trying to make sure I get the main lifts in and days I feel good do more.

2/18/16

Deads: 267.5 x 3, 305 x 3, 342.5 x 3
Pullups: BW x 10 x 3
Fat bar rows: 135 x 8 x 3

Could have gotten a few more reps on deads but I didn’t want to push it today.

2/19/16

Bench: 147.5 x 3, 170 x 3, 190 x 6
DB Incline: 65 x 8 x 3
Lying Extension: 70 x 8 x 3

Nice little improvement on bench, on 1/8 I only got 4 reps with 190. I may even have had another rep in me but I didn’t want to miss. Also, my pecs and arms were much more fatigued after benching last week, hence inclines and extensions felt a lot better this week.

2/21/16

Squat: 192.5 x 3, 220 x 3, 247.5 x 11
Squat: 220 x 5 x 5
A1: Good Mornings: 115 x 8, 125 x 8 x 2
A2: Calf Raises: 120 x 8 x 3

Good workout today. Held back a little on the last set of squats, but felt good on all sets. Really tried to focus on depth on the 5x5 sets.

2/23/16

Press: 102.5 x 5, 115 x 3, 130 x 7
Press: 130 x 3 x 8
Pullups: BW+20 x 5 x 5
Curls: 75 x 8 x 3

2/25/16

Deads: 285 x 5, 325 x 3, 362.5 x 5
Pullups: BW+5 x 8 x 3
DB Rows: 70 x 8 x 3
Leg Curls: 70 x 8 x 3

Had been in a slump with deads for the past month or so, so I was thrilled with how they went today. Huge rep PR, I don’t think I’ve even ever attempted more than a single at 360+.

2/26/16

Bench: 157.5 x 5, 180 x 3, 200 x 4
DB Incline: 65 x 8 x 3
Lying Extensions: 70 x 8 x 3

Was hoping for 5 @ 200 but 4 was good. Inclines and extensions were easy ready to jump up in weight there.

2/28/16

Squat:
207.5 x 5
235 x 3
262.5 x 6
275 x 1
290 x 1
305 x 1(PR)
207.5 x 6,6,8
Good Mornings
125 x 8 x 3

Finally picked up a copy of Beyond 5/3/1 and started working in Joker sets and first set last. This is going to suck…in a good way!

I’ve been training without much direction or a real goal lately and I realized that I’m getting close to a 1000lb total. Haven’t put a time period on it but I think end of the year is realistic. Related and a secondary goal is to get to a 1.5xBW bench (250), 2xBW Squat (330), and 2.5xBW dead (415), that would get me to 995. Fresh I may be able to get that deadlift now and I’m fairly close on the squat, but the bench is going to take some work.

3/6/16

Took off last week, was up for a deload and felt like I could use the rest.

Squat:
182.5 x 5
210 x 5
240 x 10
252.5 x 5
267.5 x 4
182.5 x 8 x 3
Goodmornings
130 x 8 x 3

Felt a little rusty today, probably from being fairly sedentary the past week. Planned on hitting mobility work all week but just wasn’t able to get to it. Considering though, I felt pretty good really tried to focus on getting depth right.

Weather is starting to turn, so I’m planning on getting outside again to hit the sled and sprint very soon, just need the ground to dry out.

3/8/16

Press:
92.5 x 5
105 x 5
120 x 9
127.5 x 5
135 x 3 (+ 2 push press)
92.5 x 8 x 3

Pull aparts
Purple band x 10 x 3

Pullups
BW+20 x 6 x 3

DB Rows
70 x 8 x 3

Curls
75 x 8 x 3

Pull aparts were done as a super set w/ warm up sets of presses (not listed), pull-ups with the 5/3/1 sets, rows with the joker sets (plus one solo), and curls with the fsl. Was really surprised how good all this felt today. I felt way better doing the lat work as a SS then doing them after deadlift like I normally do, and I didn’t feel like it effected my pressing at all.

3/10/16

Deadlift
252.5 x 5
290 x 5
327.5 x 8
347.5 x 5
367.5 x 1
252.5 x 8 x 3

Leg Curls
70 x 8
75 x 8 x 2

God damn! Now I get joker sets

3/11/16

Bench
45 x 5
95 x 5
135 x 5
140 x 5
162.5 x 5
185 x 7
195 x 3
140 x 8 x 3

Face Pulls
Purple Band x 10 x 3

Pullups
BW+5 x 9 x 3

DB Rows
75 x 8 x 3

Lying Extensions
75 x 8 x 3

Super set face pulls with the purple band w/ warm up sets of bench and did pullups and rows with the rest of the sets. Great upper body pump.

3/14/16

Squat:
197.5 x 3
225 x 3
252.5 x 8
267.5 x 3
280 x 3
197.5 x 8 x 3

Slept like shit last night and was exhausted today. Still, felt like today’s workout went ok just didn’t have a full tank.

3/15/16

Press:
100 x 3
112.5 x 3
127.5 x 8
135 x 3
140 x 3
147.5 x 1
100 x 8 x 3

Pull aparts
purple band x 10 x 3

Pullups
BW+20 x 6 x 3

Fat Bar Rows
135 x 8 x 3

Fat bar curls
75 x 8 x 3

Supersetted upper back/lat work the same as last week. Still behind on sleep but felt pretty good today, I left a little room on almost every set

3/18/16

Bench
152.5 x 3
172.5 x 3
195 x 4
152.5 x 8 x 3

Pull-ups
BW+5 x 10 x 3

DB Rows
75 x 8 x 3

Missing Thursdays workout, I’m adopting a dog and the woman who is fostering him brought him over to the house. Was to late by the time she left.

Friday was ok, back work felt great, bench was so so. My shoulder was bothering me a bit so I didn’t push it too much.

3/20/16

Squat:
210 x 5
240 x 3
267.5 x 7
280 x 1
295 x 1
310 x 1 (PR)
210 x 6 x 3

Good Mornings
115 x 8
125 x 8 x 3

Got about 11 hours of sleep last night and felt great today, 310 was a PR and it definitely wasn’t a max.

3/22/16

Press:
105 x 5
120 x 3
135 x 6
140 x 1
147.5 x 1
155 x 1
105 x 6 x 3

Pull-ups
BW+25 x 6 x 3

BB Rows
135 x 8
145 x 8 x 2

Curls
75 x 8 x 3

3/25/16

Bench
162.5 x 5
185 x 3
205 x 4
215 x 1
227.5 - missed
162.5 x 6 x 3

Pull-ups
BW+10 x 7 x 3

Missed yesterday because I picked up the dog that visited last Thursday.

227 was a little aggressive, but 215 felt good so I thought I had it. Got stuck about halfway up, and got it with a little bit of a spot. Would have been a PR.