My Road to 1200lbs (with Videos)

Training Logs
21

Spent mon-thur in Tenn. working so here’s what I’ve been up to since friday of last week.

Saturday: Arms
JM Press- 95x5, 105x5, 115x5, 125x5, 135x5

Close grip BP- 145x5, 155x5, 165x5, 185x5, 195x5

Top half close grip BP from pins- 205x5, 225x5, 245x5, 265x3, 275x3

BB curls 5x5- 75lbs

  • that was followed by a bunch of crazy curls I do not feel like describing. Just the some stuff CT posts.

Sunday: legs

Low Box Squat- 135x5, 155x5, 165x5, 175x5, 195x5, 215x3, 235x3, 255x3, 275x1, 295x1, 315x1, 335x1(PR), 345x1(PR)

DL with 12" light bands- 135x3, 155x3, 185x3, 205x3, 225x3, 245x3, 275x3, 295x3PR(405 at the top)

  • the bands were pulled 36" which adds 110lbs of resistance.

I wanted to hard and heavy on sunday because we were leaving and I wouldnt have anywhere to workout so I was shooting for some supercompensation. I don’t know if it worked yet though.

Today: Upper body

OHP(strict): 95x5, 105x5, 115x5, 125x5, 135x5

Floor Press: 155x5, 165x5, 175x5, 185x5, 195x5

BP: 195x3, 205x3, 215x3, 225x3, 205x3, 215x3, 235x1, 245x1, 255x1, 275x1

22

I planned on doing some squats on Sunday, but I got lazy and it didn’t happen. So today I started back with my regular schedule, but did two workouts today because I’ll be out of town thursday.

Workout 1:

OHP: 65x8, 85x8, 95x8, 105x8, 105x8

Floor Press: 135x8, 155x8, 175x8, 185x8

Dips: 2x10

Workout 2:

OHP: 115x2x3, 125x2x3, 135x3, 145x3

BP: 165x3, 185x3, 195x3, 205x3, 225x2, 245x1, 255x1, 265x1, 275x1, 285xfail

  • I feel like the bar is falling foward on the way up and I could have gotten 285. Oh well soon enough I’ll get past it and hit up 315 eventually.
23

I’m a few workouts to catch up on so I might not remember everything. Also I was out of town again on thursday and missed a bench day.

Tuesday:

Squat- worked up to a single at 365

GMs- 135x5, 155x5, 175x2, 185x2, 205x2

  • caught some pretty sweet hammy cramps after these

Friday:

Power cleans- 3x3 @155

Front squats- triples to 205, then back down for sets of 6 at 155

Dead squat- 5 singles up to 225

  • at parallel

Monday:

OHP- 115x3x3, 125x3x3, 135x3

Floor Press- 165x3x3, 185x3x3, 205x2x3

BP- 205x3x3, 225x3x3, 245x2, 245x1, 225x3

  • I feel weak in the 225-255 range so I wanted to spend more time there. The bar moves just as fast on 265 as 245 so I feel I need to move that weight around a little easier.

Today: Felt awesome today and got in some good volume.

Squat(DE)- 135x5, 155x5, 185x5, 205x3, 225x3, 175x2x2, 185x2x2, 205x2, 175x2

  • Speed dropped on the last set so called it quits

Dead squat- 175x1, 185x1, 205x1, 225x1, 245x1, 265x1

GM from high pin- 155x10, 175x8, 185x8, 205x8

  • I feel the high pin work a lot more in my back

Deficit Deads w/ light band- 135x2, 155x2, 185x2, 205x2, 225x2

  • 2" deficit

No videos b/c I’ve been training alone lately. The out of town work sort of slowed everybody down.

24

Thursday:

OHP: 115x2x5, 125x5, 135x3, 145x3(pushpress), 155x3(PP)

BP(DE): 135x2x3, 145x2x3, 155x2x3, 135x2x3, 145x2x3, 155x2x3

  • A little speed work on bench

Dips- 10xBW, 8xbw 10, 8xbw 10, 8xbw 25, 8xbw 25

I’m going to start adding in a lot more high rep stuff on DE days

Friday:

Squat: 135x5, 185x5, 225x2, 245x2, 275x2, 295x2, 315x2, 335x1

  • Wasn’t feeling in at first but 315 and 335 ended up moving fast as hell

DL: 225x2x2, 245x2, 275x2, 315x2, 335x1, 365x1, 385x1

  • grip PR on 315 and 335. I go double overhand until I can’t and that’s the most I ever pulled overhanded.

I realized after this workout that the deficit deads are not helping me. I’ve done 385 at a 2 1/2" deficit twice and pulled out a grinder this time. I built blocks after this workout and I’m going back to block pulls. I used to do rack pulls but the rack is set up too high I believe. I’m going to give the blocks a go for a while and see what happens.

25

I bought a slingshot and used it this workout.

Monday:

OHP: 95x5, 105x5, 115x5, 135x6*

  • tried for max reps

BP: 135x5, 155x5, 175x5, 195x5, 215x5, 235x5*, SlingShot added 255x5, 275x5, 295x4

  • rep PR at 235

Dips: 3x10 bw

  • face pulls and bat wings followed by light jogging

I’m leaving for a cruise off Miami in 3 weeks so I’m changing it up a little to over reach before I leave. This week is 8x5, next is 8x3, then 8x5,5,3,3,3,1,1,1. All assisstance stays the same at 4x8-10.

26

Tuesday:

Squat: 135x5, 185x5, 205x5, 225x5, 245x2x5, 275x5, 295x5

  • that last set killed me, back went to shit and everything on the last rep.

Block DL (4"): 225x3, 275x2, 315x5

  • kinda random, but my hammies were done and I felt weak as hell on this so it shows my weakness

2 rounds of 1 min. jump rope.

DONE…

27

Thursday:

OHP: 95x2x5, 115x2x5, 135x5

BP: 135x5, 155x5, 185x5, (wide grip) 205x5, 225x5, (SS) 245x5, 275x5

Dips: 3x10 bodyweight

Friday:

Low Box Squat: 135x2x3, 155x2x3, 185x2x3, 205x3, 225x5

  • forgot I was doing sets of 5 till the last one lol

Dead squats: 225x1, 245x1, 275x1, 245x1

DL (off 4" blocks): 225x3, 245x3, 275x2, 315x2, 345x5

28

Awesome session today. I think I’m going to start 5, 3, and 1 weeks because that week of 5 did a great job of underloading my body while providing ample work. This week I’m going for a top set of 3.

Monday:

OHP: 95x5, 115x5, 135x3, 145x3

  • felt weak on these today and my elbow was giving me problems

BP: 145x5(x2), 185x5, 205x5, 225x3, 245x3, 265x2(PR), 295x3(SlingShot), 315x3(SS)

  • wide grip until 225. Barely missed 265x3. Just drifted too far foward.

Dips: bwx10, 25x8(x3)

Blast strap face pulls and batwings for assisstance.

Ready to hammer out some reverse band deads tomorrow. See if I can’t get 405x3.

29

So my bands came in today right before my workout, and came with a free tank top ha. So I wore it for the workout.

Tuesday:

Low Box Squat: 135x5, 155x5, 185x5, 225x3, 245x1, 275x3

  • was going to do singles up till 315x3 but it was feeling petty heavy at 275 so I just stuck with that

Reverse band DL: 225x5, 275x3, 315x1, 355x1, 385x3

  • light bands used. still felt heavy but Ima stick with it and see what happens.

side bends- 135x6, 155x5, 135x6

30

Thursday:

Push Press: 95x5, 115x5, 135x5, 155x3, 175x3

BP: 135x6, 155x6, 185x5, 205x5, 225x3, 245x3, 165x8(x3)wide grip

Dips: bwx10, +25x8, +45x8(x3)

Friday:

Squat: 135x5, 185x5, 205x5, 225x5, 245x3, 275x1, 315x1, 335x3(PR)

GMs from high pins: 155x8, 185x5, 205x8, 225x8

-Front squat holds and superman’s from blast straps for abs. 315 for the holds works out perfectly.

31

lol oh yea he does. He usually just chills outside with me while I workout, surprisingly he’s not scared of the weights being thrown around and sometimes I gotta shoo him off the platform to squat ha. To answer your question though, yes it is stronger compared to where the other two should be. In reality, all the lifts have progressed at the same rate (except deadlift, which shot up the fastest then stalled out), I just started out with a stronger bench because in HS that’s all I did.

Did you see my dog in the dip video?

32

Monday:

Push Press: 95x5, 115x5, 135x5, 155x5

BP: 155x5, 185x5, 205x5, 225x2, 245x2, 265x1, 285x1(gym PR), 295x1(SlingShot), 315x1(SS), 335x1(SS)

  • first time I’ve ever hit 285 in the gym and since my meet.

Dips: bwx10, +25x8, +45x8, bwx15(x3)

  • blast strap facepulls
33

Tuesday:

Power Cleans: 135x3(x2)

Low Box Squat: 135x5, 155x5, 185x5, 205x5, 225x3, 245x3, 275x2, 315x1, 335x1(PR)

  • underloading a bit

Block DL(3"): 225x5, 275x3, 315x1, 345x3

  • weak as hell off blocks. I’ll be working a lot of blocks and reverse bands coming up.

  • blast strap fallouts 2x10

  • 2 40 yd sprints for the hell of it. ran a 4.8 lol. Probably not very accurate after a workout like this though.

34

Been handling some pretty heavy work this week along with training. Surprisingly though, I didn’t burn out until tonight. So I made it short, sweet and 5/3/1 inspired. First I’ll post yesterdays workout though.

Thursday:

OHP: 95x5, 115x5, 135x5(x2), 155x2(strict)

Bench: 135x3(x2), 155x3(x2), repeat, 185x3(x2), 195x3

  • just getting in some speed work

WG bench: 135x10, 155x10(x3)

Shrugs: 185x10, 195x10(x2)

Friday:

Squat: 135x5, 185x5, 225x3, 245x2, 275x10

  • me and my brother wanted to see who could get more reps. He one-uped me with 11.

Core Work:

  • front squat holds: 275x10 sec., 275x20 sec.
  • supermans: 10, 12
  • suitcase DL to side bends: 135x3(x2)

DONE. @yusef: the reason I ask is because the video isn’t showing up on my screen. My brother has a pretty weak bench too. He just got up 275 the other day for the first time monday, but he weighs 245. That was a 20lb PR for him too so he’s getting better, but it’s mainly a form/tightness issue for him. I guess it’s pretty cool having a strong bench though b/c that’s all people ever ask about lol.

35

I’M BACK… The cruise was fun, but Miami sucked. I was excited to get back in the gym today, and while my mind was ready, my body wasn’t. I was tired as hell.

Tuesday:
*sled dragging for 4 50 ft. trips

Squat: 135x5, 155x5, 185x5, 225x3, 245x3, 275x3, 315x3

  • lost a little strength while I was gone, but everything felt great

GMs from pins: 135x5, 155x5, 185x5

  • front squat holds @275x8sec. and blaststrap supermans. 3 rounds.

*more sled dragging

36

Thursday:

OHP: 95x5, 115x5, 135x5

BP: 135x5, 155x5, 185x5, 205x3, 225x3, 245x3

  • I used a closer grip than normal on these

Reverse band close-grip BP: 185x8(x2), 205x8, 225x5

Dips and shoulder complex

Friday:

Box Squats w/ light band: 135x2, 155x2(x2), 165x2(x2), 175x2(x2), 185x2(x2), 205x2

-heavy sled dragging for 15 min.

I laid some sod this day and busted my ass. My lower back was fried so I kept it sort and just hit my hammies after the squats.

Sunday:

OHP: 95x5, 115x5, 135x5

BP(DE): 135x3(x2), 145x3(x2), 155x3(x2), 165x3(x2), 175x3, 185x3

DB bench: 45s for 3 quick sets of 12

  • 45s are the heaviest DBs I have lol.

Monday:

Box Squats: 135x5, 155x5, 185x5, 205x3, 225x3, 245x1, 275x1, 315x1

  • I used a SSB attachment on my bar for these sets. made it a little harder

Sumo DL: warm up then 6 singles @275

DL from blocks: 1x20 @185

37

Wednesday:

OHP: 95x5, 115x5, 135x5

  • not really working too hard on these anymore. I think I’ll go heavy on my speed day.

Close-grip BP: 135x5, 155x5, 185x5, 205x3, 225x1, 245x1, 265x1

  • didn’t feel too strong at the start, but I’m happy with 265

Floor press: 135x8, 155x8(x2), 165x8, 175x8

  • blast strap facepulls 3x10-15
  • for conditioning I threw the medicine ball around for about 5 min. straight. pretty tough, but better than jogging.
38

Friday:

Squat w/ light band: 135x5, 155x2(x2), 165x2(x2), 175x2(x2), 185x2(x2), 205x2

DL: 225x3, 275x1(x3), 315x1(x4), 225x1(x3)

  • just some speed work and playin around with my stance. I brought it in ~5" and it feels a lot stronger.

Kroc rows: 45x12, 75x~25

  • sled draggin foward, backward, and facepulls for as long as I could on each.

Sunday:

Push-Press: 95x5, 115x5, 135x5, 155x3, 175x3

BP: 135x5, 145x3(x2), 155x3(x3), 165x3(x3), 175x3(x2), 185x3(x2)

  • heavy facepulls and ligh dips supersetted.
  • sled dragging foaward, backward, and facepulls.

Monday:

Squat(w/ SSB attachment): 185x2, 225x2(x2), 245x2

Block Pulls(just below knee): 225x4, 245x4, 265x4, 285x4, 315x4

  • these were actually heavy. My speed work from the floor was at 315 so idk whats up. but I know what I gotta work on.

  • hip thrusts (90lb), front squat holds, and supermans. 3 sets.

  • light DB rows to finish.

39

Wednesday:

OHP: 95x5(x2), 115x5(x2), 135x5

1-Board Press: 135x5, 185x5, 205x3, 225x3, 245x3, 265x1, 285x1, 295x1

  • lockouts were hard as hell on these

edit: the rest didn’t show up

Floor Press: 4x8 - 155, 175, 185, 195

  • band pull aparts and shugs were done for upper back work.
40

Friday:

Squat: 155x5(x2), 175x2(x2), 195x2(x2), 215x2(x2), 235x2, 255x2

  • felt just as fest on 155 as on 215 so pretty good on these today

DL: 225x1, 245x1, 275x1(x5), 365x1*

  • my brother was feeling good so he wanted to go up and I couldn’t just watch lol

hip thrusts - 90 lbs for 3x6

  • my ass locked up at the end of these

sled dragging - 115 lbs foward and backward for 5 min. huge pump in my hammies and quads. I’m going to keep hitting these hard for my quads.

I decided to hit my legs pretty hard today so didn’t have time to do and core work. I’m trying to get some heavy ab work done at least twice a week so I might have to add in some workouts.