February 11
Front squats
Bar
135
225 3x5
Hanging leg raises
3x15
Reverse hyper
3x15
February 11
Front squats
Bar
135
225 3x5
Hanging leg raises
3x15
Reverse hyper
3x15
February 13
Deadlifts
135
225
315x3
365x3
405x3
455x3
495 2x0
Squats
Bar
135
225x5
275x5
315x5
Was passed off I missed the first deadlift so I tried it again with a little more oomph. Still missed. I have like 8 excuses rolling around in my head, but in reality there is no reason to miss a lift in training.
February 14
15 pull ups
Bench
Bar
145
195x5
235x5
265 4x3
Dips
15,18,13
T-bar rows
3x10
15 min run
So I am losing weight and trying to focus on building my deadlift at the expense of everything else. My deadlift is stalling and my bench is feeling great. WTF?
February 17
Squats
Bar
135
225
275x5
315x5
365x3
405x1
425x2 (added wraps)
335x8 (no wraps)
Bulgarian split squats
30’s 3x10
Took way too much time on the squats so called it after the second lift. Will finish up tomorrow. Probably.
February 18
15 pull ups
Reverse hypers
3x20
12 pull ups
Hanging leg raises
3x15
10 pull ups
Low cable rows
3x10
Super easy day, but got a little work in.
February 19
Long pause Bench
Bar
135x10,3
185x6
225x5
255x4
275x3
300x1
Misc. Stuff
Dips
3 +100lbs
Just went in and fucked around with a buddy. Nothing serious today. The 300 actually felt pretty good and was a legitimate 3 second pause on the chest.
February 20
Low cable row (waiting for rack)
3x10
Military press
Bar
85x5
115x5
135x3
155x3
Push Press
185x1,2
Dips
15,18,19
Face pulls
3x15
12.5 min run
February 21
Deadlift
135x1, 5 dimel deadlifts
225x1, 5 dimel deadlifts
315x3
365 3x1
405 16x1
45 degree back extension
Bw 1x10
45 plate on head 2x10
Was super pissed I missed that 495 last week so decided I just needed to practice some singles. I definitely need to get back to basics with my deadlift form. They all felt really slow off the floor. It almost feels like I am too far over the bar, yet I know I am not. Oh well, I am sure I will figure it out.
February 24
15 pull ups
Bench Press paused
Bar (55)
145
195x5
235x5
255x5
285x2
255x5
Dips
18,15,12
12 pull ups
Lat pulldowns
1x10
February 28
Squats
Bar
135
225
315x3
365x3
405x2
365x5
Pallof press
6 x 10 sec hold each side
Bulgarian split squats
35s 3x10
March 1
Cable rows
3x10
Hs pulldowns
3x8 (pretty good pump here)
30 minutes on the damn treadmill.
March 3
Overhead press. Weighted Dips. Some other stuff. I see I forgot to log it.
March 7
Deadlifts
135
225
315x3
365x1
405x1
425x1,1,1
445x2
475x0 (damn it)
Back extensions
Bw x10
45 on head 2x10
Single leg curls
3x10
Toes to bar
2x10
I am thinking it is the weight loss that is messing with my deadlift. My other lifts are doing fine. I have lost about 12 pounds since the first of the year. I don’t know. It seems the harder I reach for it the further it gets away. I might go back to 5x5 on it starting next week. Seemed to work last time.
July 30
Front Squats
Bar x5
135 x5
185 x3
225 x3
275 x3
Back Squats
315 x3
345 x3
365 x3
Front Squat
225 x5
6 x 5 pull-ups
July 31
Bench
135 x5
185 x5
225 x5
255 3 x5, x4, x3, x1
275 x1
Lat pulldown
Umm… Some for a few
Dips
2 x10
… Currently a fat as hell 225lbs. Just quit drinking for a bit though, that may help.
August 2
Pull-ups
5 waiting for a bar
Deadlifts
135 x3 conventional, x3 sumo
225 x3 conv, x3 sumo
315 x3 conv x3 sumo
365 x3 conv x2 sumo
405 x3 conv
425 x3 conv
315 3 x2 sumo
All no belt because I was too lazy to get it out of the car. I basically stiff-legged the sumo’s because I suck and haven’t done them forever.
August 7
Incline Bench
Bar x5
95 x5
135 x5
155 x5
175 x5
195 x5
215 x5
Pull-ups
4 x5
Cable rows
3 x10
Face Pulls
4 x15
Spent almost 24 hours driving Monday and Tuesday driving to AR and back. Thankfully I got back in today.
August 10
Bench
Bar
135 x5
185 x5
225 x4
255 x3
285 x1
305 x1
Bench (long pause on chest)
225 3 x3
Pullups
5 x5
Rope curls
Some weight x15, 10, 5, 10, 15
Rope tricep extensions
Some more weight x15, 10, 5, 10, 15
August 13
Treadmill
Ran 15 minutes
Single leg calf raises
3 x some
Leg Press Calf Raises
3 x some more
Screw running
August 14
Warmed up with some RDL’s for 2 x5
Front Squats
Bar
135 x5
185 x5
225 x5
275 x3
Back Squats
315 x3
345 x3
375 x2
Hamstring Curls
Some 3 x10
Weight felt very light on my back, but my left knee was going into valgus on my second rep of 375 so I called it good. Yes, I am fat, lazy and don’t do a lot of volume. Hopefully this log will be some self-motivation to increase the volume some.
August 15
Pullups 4 x5
Incline bench
95 x5
135 x5
155 x5
185 x5
205 x5
225 x5
245 x3
Incline DB press
2 x15
1 x10
Hanging leg raises w/plate
3 x10
August 16
RDL’s
135 x10
225 x5
275 2 x5
Farmer’s Carries
80’s 10 ~20 yard runs with short rest
Low Cable rows
3 x10
My brother actually showed up and trained, so it was pretty fun.