This is my third training log – I had two before, but I was going through a lot of life-related shit during those times and could not really keep a log. Anyway, I’ll do a better intro later, but I’m on campus right now (college student), but for now I’ll give a rundown of my training for the past few days.
04/25 OHP
BW= 135.2 lb
Standing OHP
Bar x 10
65 x 5
85 x 5
95 x 5
105 x 5
115 x 3
125 x 1 x 2
CGBP
115 x 12
135 x 8
145 x 4 x 2
115 x 10
Face pulls
35 x 16
42.5 x 16
50 x 12
Partial DB Press (do this for TUT)
45 x 15 x 2
50 x 10
x 8
BW Pullups throughout workout:
12, 12, 10, 10, 6, 10, 10
04/26 Squat
Squat (all below parallel)
175 x 5
205 x 5
225 x 7
245 x 3
255 x 2
265 x 1.5 (second one couldn’t get outta the hole…)
225 x 8
245 x 4
Speed DL
Bar+ EFS Pro monster mini bands x 5
135 x 3 x 2 (no bands)
135+ band x 3 x 2
185+ band x 2 x 3
225 +band x 2
245 + band x 1
Zercher Squats from ground
135 x 11
x 10
185 x 6
04/27 SHITTY DAY, literally running on 0 hours of sleep
BW=136.2
Pull ups
BW X 10
+45 lb x 5
+60 lb x 5 x 2
+70 lb x 3
x 2
+80 lb x 2
BW x 12
x 9
x 8
Cable Rows
100 x 15
140 x 10
x 9
160 x 8
180 x 6
100 x 23 second hold
Wide Grip Straight Arm Pulldown
35 x 10
57.5 x 12 x 2
65 x 10
x 12
RDL – 15" deficit (I think)
135 x 10 x 2
155 x 13
04/28 Bench Press
Bar x 10
135 x 5
150 x 5
170 x 9
185 x 3
195 x 2
200 x 2
200 x 1
Stripset:
170 x 7
150 x 6
135 x 6
Face pulls
42.5 x 20
x 16
50 x 15
DB Bench Press
65 x 12
x 8
A1)DB BP: 65 X 7, 65 X 8
A2)DB Row: 100 X 14, 100 X 12, 100 X 10
Weighted Dips
+90 x 5 x 2
+115 x 3
X 2
bw x 15 x 2
Tricep Pushdown
35 x 20
50 x 16
57.5 x 12
x 7
Hip abduction (first time doing these)
70 x 25 x 2
Pushups (Wide, normal, close, close, normal, wide)
20, 15, 5, 10, 5, 6
04/27 Later that night, went to the gym cause I had nothing else to do…
Seated OHP
bar x 10
95 x 5
115 x 5
135 x 5
145 x 3
150 x 3
Push Press
135 x 5
x 5
x 5
145 x 3
155 x 2 x 2
165 x 1
Hanging Rear Delt Raise
15 x 15
x 10
x 10
DB Hammer curl
30 lb x 20
x 10
04/29 Deadlift
135 x 5
225 x 3 x 2
250 x 5
290 x 5
325 x 5
365 x 1
385 x 1
395 x 0 ->I can get it to above my knees, but the lockout is my problem. Used to be able to nail 405.
x 1 → Put on straps; my grip isn’t a problem, but straps help me feel connected to thew bar I guess
x 0 → Got it to right before the lockout but it looked like I was having a seizure
315 x 3
x 3
x 7 → challenge set, just wanted to rep em out.
Front Squat
Bar x 5
135 x 5
165 x 5
185 x 5
205 x 3
225 x 2
T-Bar Rows
2 plates x 12
3 plates x 10
3 plates + 25 lb x 6
Stripset:
3 plates+25 x 6
3 plates x 7
2 plates x 8
1 plate x 10
DB Floor Press
70 x 10
75 x 6
x 5
Even though I did DB rows yesterday, I saw some goons doing what could only be described as one arm DB shrows with the 110 lb DB(shrug rows – there wasn’t even really any bending at the elbow to be honest…) so I thought I would show them proper form:
DB Row:
115 x 7
x 5
x 10
GHR
BW x 12, 12, 8
That’s all for now folks, I’ll give y’all a bit more info later I guess.