T Nation

PR and Calisthenics Log

Been on 5/3/1 now for about 3 months. Goal was to hit 6 months of staying on one program. Have been training on or off for a few years, but really truly first time I have stuck to a program. Current split is M/W/F, squat/bench/ohp deads. After PR set I do another set, somewhere in FSL territory to failure. I track those last sets as well. I don’t push accessory work very hard, yet. That would be a variable I can manipulate in the future if needed.
Stats: 5’5’’, 155ish#, mid 30’s. Train for general health and aging. Have played sports, trained in martial arts on and off for past few years.
Current training maxes:
Squat: 250
Bench: 200
Dead: 293
Military Press: 140
I track pr’s from 1 rep up to 20 reps.

Today’s training:
Squat: 185x5, 215x3, 235x10 (PR)
Front Squat: 155x8 (PR)
Assistance: dips between sets, leg raises, dumbbell sldl with shrug.


Bench: 150x5, 170x3, 190x12 (PR), 155x16 (PR)
Pullups between every set.
Abs and lateral raises after.

Last night was some heavy bag work.

Skip rope for 100, or until I missed, then 10 reps of ab wheel. Easy fast conditioning.

OHP: 110x5, 125x3, 145x7 (PR), 125x12, 105x18 (PR)
Deads: 220x5, 250x3, 280x9 (PR)
DB rows: 75#x20
Barbell hold 135# 100 count.

New cycle, raised all training maxes by 5#/10#.
Did not feel great going into the gym. Still hit my pr’s for the day. Days like this I am glad I set the training max low 3 months back.
Squat: 185x3, 215x3, 235x11 (PR)
Front Squat: 155x9 (PR)
Dips between every set.

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Bench: 145x3, 165x3, 185x13 (PR), 145x18 (PR)
Pullups between every set. Abs still sore from last week’s ab rolls/skip rope combo.

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OHP: 95x3, 110x3, 125x3, 140x8 (PR), 110x18 (PR), 105x15
Deads: 220x3, 250x3, 280x11 (PR)
Kroc Rows
Barbell hold
Love hitting those high rep pr’s. Switched back to conventional deadlift. Had been doing something in between. Conventional and sumo for a few months.

Squat: 170x5, 195x5, 220x12 (PR)
Front squat: 155x9 (PR)
Dips, abs.
Bjj tonight.

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Bench: 135x5, 155x5, 175x14 (PR), 155x17 (PR)
Pullups, lateral raises.
High rep maxes, woo.

OHP: 100x5, 115x5, 130x14 (PR), 115x15 (tied PR), 100x15.
Deads: 195x5, 225x5, 255x14 (PR)
Barbell hold for time.
Definitely drained after this. Good workout. Weekend rest woo!

Squat: 195x5, 220x3, 245x8 (PR)
Front Squat: 155x10(PR)
Dips, abs, bridges.

Bench: 155x5, 175x3, 195x10 (PR), 160x16 (PR)
Pullups, lateral raises, leg raises.

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OHP: 115x5, 130x3, 145x7, 130x10, 115x12
Deads: 225x5, 255x3,285x10 (PR)
Felt slow and OHP never really found it’s groove. Tied 145# PR. Long weekend. Back to gym Tuesday. Will raise on TM except for OHP.

Squat: 170x3, 220x3, 245x8
Front squat: 165x6
Dips+25# and DB curls between sets.

Bench: 150x3, 170x3, 190x11, 140x20 (PR)
Pullups, lateral raises, leg raises

Stopped looking at my rep PR log before training. Want to make sure I am not grinding reps.

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OHP: 110x3, 125x3, 140x8, 125x10, 110x12
Deads: 220x3, 250x3, 280x11(PR)
DB bench #70x20, croc rows, barbell hold.

Squat: 185x5, 205x5, 235x11
Front squat: 165x7 (PR)
Dips between sets.
Dear diary, since not looking at rep records before each workout, I have continually tied old records. Not sure what that means, but probably something, maybe…
Bjj tonight. Soreness tommorow.

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Bench: 140x5, 160x5, 180x14 (PR), 145x15
Pullups, lateral raises
Bjj tonight

OHP: 100x5, 115x5, 130x10, 115x12, 115x10, 115x10
Deads: 205x5, 235x5, 265x14 (PR)
Increasing volume a bit on ohp. No bjj until Monday.

Squat: 205x5, 230x3, 255x5 (PR)
Front squat: 165x8 (PR)
Dips+25# and curls between each set
Bjj tonight