T Nation

BrendanMillr's Training Log


#1

Starting a workout log just to keep myself accountable, and to track my progress.
About me:

19 years old
6'2" 205ish lbs

Bench 315 (paused)
Squat 425
Deadlift 555
OHP 200x1

Basic week is as follows;

Sunday: Back squat / Bench / Upper body hypertrophy
Monday: Front squat / Back&Biceps
Tuesday: Deadlift / Front squat / OHP / Upper body hypertrophy
Wednesday: Front squat
Thursday: Back squat / Bench / Upper body hypertrophy
Friday: Front squat / Back&Biceps
Saturday: Front squat


#2

Tuesday: 11/17/15

Dead-lift
135x5
225x5
315x5
405x3
500x4 (wanted 6 but haven’t had too much sleep recently)

OHP
95x12
135x5
135x5
170x5

Front Squat
135x5
185x3
225x1 (paused)
255x1 (paused)

Floor Press
135x12
185x12
225x10

Dumbbell Shoulder Press
40sx10
60sx10
70sx8
80sx6
90x2 (tough getting the first one with no help)

Dumbell lateral raises
3x12 30 lbs

tricep pushdowns
40lbsx40
30lbsx30
20lbsx20

overall not bad dead-lifts could have been much better


#3

So… I went a little crazy today…

front squats
45x8
135x5
185x3
225x1
275x1 (3 second paused)
275x1 (1 second pause)
275x1
225x3 (5,3,1 second pauses)

Pull-ups
3 sets of 15 unweighted
10 with 45 lbs added
5 with 45 lbs added
5 with 70 lbs added
5 with 90 lbs added
5 with 100 lbs added
12 with 45 lbs added
22 unweighted
10 1 1/2 pullups (up / halfway down / up / all the way down) <— is 1 rep

took an hour break, friend texted me and i decided to go back to the gym

box squat w/ wraps

45x10
135x10
185x5
225x5
275x3
315x1
365x1
385x1
405x1
425x1

rowing machine
2000m in 6:55.8

Well this is my planned low volume front squat day, but it ended up being a ton of volume. Tomorrow I will replace back squats with front squats since I did box squats tonight.


#4

11/19/15

Bench
45x30
160x5
185x5
225x5
245x5
275x3
225x15 (last one paused)

Backsquat
45x10
135x5
185x5
225x5
275x3
315x1
225x10
315x1
185x20
315x1
135 lbs to flower by moby (bring sally up/down)

push press
3x5 @155

power snatch
3x1 @135/155/155

floor press
135x10
185x10
225x10
275x1
295x1
315x1

tricep rope ext
4 sets of 12

tricep overhead rope ext
4 sets of 12


#5

11/20/15

Running on NO sleep went to the gym at 6 am…

front squat
45x10
135x5
185x3
225x1
255x1
275x1
295x1 (beltless, no knee sleeves)

bent-over rows
45x10
135x5
185x5
205x5
255x3
205x8

Pull-up
3 sets of 15

incline dumbbell curls
40s x 8
37.5s x 8
35s x 8
32.5s x 8
30s x 8


#6

11/21/15

Came home from college last night decided to lift with my friend from home, so we hit back and biceps… again

front squats
45x10
135x5
185x5
225x1
275x1
295x1 w/ wraps

back squats
45x10
135x5
185x5
225x3
275x3
315x1
365x1 paused

pullups
15
8 w/ 45 added
5 w/ 70 added
5 w/ 90 added
25

bent over rows
135x10
185x5
225x5
275x3
135x20


#7

11/28/15

took this past week off cause I’ve been feeling really beat up from squatting everyday. Did a lot of hiking and climbing over the last week and todays workout wasnt too bad.

Bench

45x10
135x10
155x5
185x5
205x5
230x5
255x5 last one paused

squat (switching to highbar for a few months)

45x10
135x5
185x3
225x10
260x8
280x6
300x4

These felt sooo much harder than i thought after mainly doing low bar for the past 6 months or so

front squat

45x10
135x5
190x5
225x5x4 (4 sets of 5)

floor press
135x10
185x8
225x12

abs

3 sets of crunches (regular/left side/right side)
3 sets of 10 hanging knee raises


#8

11/30/15

Bent-over Row

135x5
155x5
185x5
205x5
225x5

Weighted pull-ups

+55 x5
+65 x5
+75 x5
+80 x5
+90 x5

Pull-ups

12
12
14
12

Low row

4 sets of 8-12
160
180
200
140 for a bunch

Incline curls

40s for 3 sets of 8