Internet Lifter's Training Log

6/19/23 C11W3D1
Squat:
175x5
195x5
220x5
175x5x5

SOHP:
105x5
120x5
135x4+F (bar got out in front of me)
105x5x5

Chin ups: wide rock grips
BWx13
BWx11
BWx8

Man, every single set felt heavy. Even the FSL sets were getting grindy. Feel super lethargic today. Can’t wait for vacation next week

2 Likes

6/21/23 C11W3D2
Bench:
150x5
170x5
190x5
150x5x5

DB rows:
70x13x2
70x12

Dips:
BWx13x3

Hanging leg raises:
BWx12x3

Backwards sled drag w/TRX handles:
180 x20yds x7

When I unracked the top set of bench, it felt heavy, and I just thought to myself, every single rep needs to stay in the groove, and I focused on that and it went pretty good

2 Likes

6/22/23
Outdoor run/walk 59 min, 4.8 miles, avg HR 134bpm

1 Like

6/23/23 C11W3D3
Deadlift:
220x5
250x5
280x5
220x5x5

DB incline bench:
65x13
65x11
65x10

Chin ups:
BW x15
BW x12
BW x10

Ab wheel: from feet with stop
BW x3x5

DB curls:
30x11
30x9
30x10

Vacation time!!! Might find a gym and do a couple deload sessions next week, otherwise I’ll just get creative with some bodyweight stuff

2 Likes

6/28/23
Squat:
185x3
205x1
230x2
195x5
175x5
150x10

Bench:
160x3
180x1
200x1
170x5
150x5
135x10

DB rows:
70x10x4

SOHP:
110x1
125x1
140x1
120x5
105x5
90x10

Chin ups:
BWx15

Ab wheel: from knees
BWx10x3

2 Likes

6/30/23 home workout
BB curls:
45x10
55x10
65x10x4

BB reverse lunge: (bar/plate in front squat position)
BWx10
25x10
65x10
65x15x2
65x10

RDL:
135x10x2
185x10x3

Superset:
A. Pike push off step with feet elevated:
BWx10x2
BWx12

B. BB BOR:
135x10x3

2 Likes

7/3/23
C12W1D1 OG 531 ABA BAB
Squat:
155x5
175x5
200x10

Bench:
135x5
155x5
180x8

Chin ups: wide “rock” grip
BWx10x4
BWx8
BWx2

Dips:
BWx10x5

Ab wheel: from feet with stop
BWx3x2
BWx4x3

The plan is to do this 2-week template for 2 cycles then do the deload week, then do it again for 2 cycles and then a deload, and then do a 3 week anchor plus a deload, and if that goes well do the whole thing again to finish out the year.

2 Likes

7/5/23
Deadlift:
195x5
225x5
255x7

SOHP:
90x5
105x5
120x7

Tricep rope pushdown:
50x10x2
42.5x10
35x10x2

45° back raises:
25x12
35x12x4

DB curls:
35x10x3
35x6
Stopped short of any grinders on main lifts. Rope push downs and back raises def felt like new movements.

2 Likes

7/6/23
3 mile walk outside, a little under an hour

1 Like

7/7/23 C12W1D3
Squat:
165x3
190x3
210x6

Bench:
145x5
165x3
185x6

Lunges: barbell in front rack position
70x10x3 reverse lunge
70x6 reverse lunge
50x10 walking lunges

DB rows:
60x5
70x10x5

DB incline bench:
45x15x2
45x7

Sleep has been bad, we got a puppy, I love him but he wakes us up in the middle of the night to go out. The last rep of squats felt so hard but I filmed the set and when I watched it, it looked so much faster than it felt. My knees started to hurt really bad during the later sets and reps of the lunges. Walking lunges with longer strides and less weight seemed to help. The gym was closing and I had to rush through the incline bench.

1 Like

7/9/23
10min on stationary bike
BW warm up circuits
Box jumps
Incline treadmill walking 45min HR ~135bpm

1 Like

7/10/23 C12W2D2
Deadlift:
210x3
240x3
270x8

SOHP:
95x3
110x3
130x7

Chin ups: wide “rock grip”
BWx10x5

Dips:
BWx10x5

Ab wheel: from feet with stop
BWx4x4

I messed up the training maxes in my app and they were 5lbs too high last week. I tweaked my deadlift form/setup after watching some videos and it flew up, I probably could have done it for 10 but didn’t want to ruin myself for the rest of the week. I picked up the top set of press and it felt oddly heavy, but I did the set anyway, then I checked it afterward and it was 130lbs instead of 120lbs, which was a PR. I found my old training logs and I’m real close to my all time bests right now, ready to blow them away and move up

1 Like

7/12/23 C12W3D1
Squat:
175x5
200x3
225x4

Bench:
155x5
175x3
195x4

Tricep rope pushdowns:
35x12x5

DB curls:
35x10x2
35x8x2

45° back raises:
35x12x4

I’m going backpacking/hiking next weekend Friday/sat/sun, going to climb several mountains so I’m going to lift twice next week, then when I come back after the hike I’ll drop my training maxes and figure out which template to do.

2 Likes

7/13/23
Incline treadmill walk 40min HR ~140bpm
KB swing 24kgx25x4

2 Likes

7/14/23 C12W3D2
Deadlift:
225x5
255x3
285x6

SOHP:
100x5
115x3
120x8

DB rows:
70x11x2
70x10x3

DB incline bench:
45x20
45x15
45x12
45x3

GHR:
BWx5
BWx7
BWx5x2

Seated Hamstring curl machine, single leg:
Really light x10 ea leg

I listened to Matt Wenning on the Mark Bell power podcast today, and that was mind-blowing. I’m not going to switch to his methods exactly, but I see why things are done certain ways in 531. Of course I do want to change my squat technique now to more of an upright shin, I think that would solve a lot of the knee pain issues I’m having. I’m also going to start hammering my posterior chain more. Maybe 45° degree hypers one day and GHRs another. I just discovered my gym has a GHR today, I never noticed it behind all the pec machines. I was trying to figure out how to rig up a spot for Nordic hamstring curls but this will be better. Of course I suck at them and they were really hard so I’m going to have to add “get good at GHRs” to my list of goals. And I think I will have to extend my strength goals out a couple years while I fix my issues and improve my work capacity and muscular balance.

1 Like

7/16/23
45min incline treadmill walk avg HR 140bpm
KB swing 24kg x25x5

1 Like

7/17/23 C12W4D1
Squat:
185x3
210x1
235x1

Bench:
165x3
185x1
205x1

Chin ups: (wide rock grip)
BWx10x2

GHR:
BWx5

Seated hamstring curl:
30x12 each leg

Mini band work
BPA: x10x6
High rows: x10x3
Lateral raises x10x3
Curls: x10x2

I ran up my stairs at home before and pulled a hip flexor. It didn’t hurt when it happened but suddenly when I went to put my shoes on, I could barely lift my leg. I worked it over with foam roller and stretching and it seemed alright but started to get aggravated during the hamstring work. Deload week anyway hopefully it’s better soon. I tried low bar squats today, my shoulders are tighter than I expected, knees felt good though

1 Like

7/19/23 C12W4D2
Deadlift:
245x3
275x1
300x1

DB rows:
70x10x2
70x12

DB incline bench:
65x10x2
65x9

Hanging leg raises:
BWx10x3

Hamstring curls:
Light x25x4

I did 100 band pullaparts this morning 5 sets of 10, then 2 sets of 25 with a lighter band, my arms were not working at all after that, made getting my kids ready hard. Hiking/backpacking on Friday, sat, sun.

1 Like

7/24/23 week 1 day 1
Squat:
145x5
165x5
185x5
145x5x5

Back raises:
35x12x3

Seated Hamstring curl:
70x12x3

Ab wheel: from standing with stop
BWx4
BWx5
BWx4
BWx3

Seated calf raises:
50x10x2
50x12

Hiked 15 miles with 4900ft elevation gain with 50lb pack over the weekend. Felt great in the gym today actually. My friend wasn’t in the greatest shape to climb up the mountains which limited how far we could go each day. I like to go 10-12 miles per day but we did 7-8 each day so I didn’t feel too beat down. Friday we just drove up to the mountains and camped and drank beer. I dropped my training maxes to give myself some runway to make progress for the rest of the year.

2 Likes

7/25/23 C13W1D2
Bench:
130x5
150x5
165x5
130x5x5

DB row:
70x11x4

Tricep rope pushdowns:
35x12
35x10x2

DB curls:
30x10x2
30x9

1 Like