Dhickey's Training Log

Training Logs
41

Wednesday August 6 - ME Squat/DL

Box Squat - All sets done with mini bands (40lbs @ Bot, 80lbs @ Top)
Bar x 8
135 x 6
225 x 6
275 x 8
275 x 5

RDL - Straight bar
135 x 6
185 x 6
225 x 6
275 x 6
275 x 5

Way better than with the trap bar. Much more stress on hamstrings.

Cut short

42

Thursday - Off

43

Friday August 8 - Bench

Warm-up
Dislocations - 3 of 10

2 Board Press
135 x 12
185 x 6
225 x 5
275 x 5
315 x 5
315 x 4

CG Incline Press - All sets done with Light bands (40 lbs @ bot, 80lbs @ top)
135 x 12
185 x 6
185 x 6

Chest Supported Row
100 x 12
120 x 7
120 x 7

H-Rolls
25s - 3 sets of 9

44

Saturday August 9 - DE Squat/DL

Speed Squat - All sets done with Average bands (50lbs @ Bot, 130lbs @ Top)
Bar x 10
135 x 6
195 - 8 sets of 2

Speed DL - All sets done with 12" Light Bands (15lbs @ bot, 130lbs @ top)
135 x 2
185 x 1
205 - 10 sets of 1

Standing Crunches w/Bands - unknown tension
just bands x 12
+20 - 3 of 12

45

Sunday August 10 - Off

46

Monday August 12 - DE Bench

Warm-up - Dislocations and front raises

Bench w/ Bands - All sets done with Mmini bands ( 60lbs @ bot, 130lbs @ top)
Bar x 12
135 x 6
160 - 3 sets of 3 - Narrow Grip
160 - 3 sets of 3 - Medium Grip
160 - 3 sets of 3 - Wide grip

Narrow Grip Lat PD with Bands - 12" Mmini - unsure on band tension
Bands x 10
50 - 3 sets of 10

47

Tuesday August 12 - ME Squat/DL

Trap Bar DL
135 x 10
225 x 6
275 x 6
315 x 6
365 x 7
365 x 4
365 x 3
365 x 2

GM - SSQ Bar
Bar x 10
135 x 10

Standing Crunch
70 x 12
90 x 10
90 x 5
90 x 7

48

Wednesday August 13 - Off

49

Thursday August 14 - Bench

Bench Press
135 x 10
185 x 6
225 x 3
275 x 3
300 x 3
300 x 3
300 x 2

4 Board Press - 6" Roller
315 x 6
365 x 3
365 x 3
365 x 3

DB Press
70 x 6
90 x 6
110 x 6
110 x 6
110 x 5

Chest Supported Rows
100 x 10
115 x 10
115 x 7
115 x 6
115 x 5

50

Friday August 15 - off
Saturday August 16 - Hung over

51

Sunday August 17 - ME Lower

Rack Pulls - Just below knees
135 x 10
185 x 6
225 x 2
275 x 1
315 x 1
365 x 1
405 x 1
455 x miss
425 x 1
455 x 1

DL - standing on 45s
315 x 1
365 x 1
405 x 1

Reverse Hyper
60 x 10
60 x 20
70 x 15

Incline Sit-ups
BW x 6
25 x 4
25 x 5
25 x 4
BW x 6