T Nation

PR and Calisthenics Log


Front squat ™ 185#: 130x3, 150x3, 165x10 pr, 135x13
DB row: 70#x30
Db bench rp 70#: 15-8-5
Db ohp drop set 55#-9 45#-9 40#-9 10 second hold at end.
Leg raises


Squat ™ 275: 195x3, 220x3, 245x10 PR, 195x20 (PR)
Bench ™ 205: 145x3, 165x3, 185x13, 165x15(PR)-6-5
Wide grip Pull up rp 16-9-5
Db row 80#x20
Finished in about 35 minutes. Workout was no joke.


Deads ™ 315: 235x5, 265x3, 300x10 (PR)
OHP ™ 145; 110x5, 125x3, 135x11(PR),
Wide grip OHP rp: 110x15-5-5 w/10 second negative.
Tricep extension 85# 12-7-5
Barbell curl rp 65# 12-9-5
135# barbell hold
155#ish on scale Sunday afternoon.


Front squat ™ 185#: 135x5, 155x5, 175# 5x5 Switching from widowmaker to 5x5 pro for front squats. Superset with Ab raises and assistance work.
DB row: 70#x30
Db bench rp 70#: 16-9-6
Db ohp drop set: 55#-9 45#-10 40#-6 15 second hold at end


Squat ™ 275: 205x5, 235x3, 260x9 pr, 205x20 pr
Bench ™ 205: 155x5, 175x3, 195x11 pr, 175x12-5-4
Pull up rp 17-9-6
Db row 80#x17.

A lot of work in 34 minutes.


Deads ™ 325: 210x5, 245x5, 275x14 PR
OHP ™ 150; 100x5, 115x5, 125x15 PR
Wide grip OHP rp: 100#x20-7-6
Tricep extension 85# 13-8-9
Barbell curl rp 65# 13-9-6

135# barbell hold


Front squat ™ 195#: 125x5, 145x5, 165# 5x5.
DB row: 70#x30
Banded parallete push-ups rp: 10-9-6
Seated ohp rp 110#x9, 95#x10-7 10 second static hold
First day at home gym. Set up is just weights, bar, some other tools. No rack at moment.
Not enough overhead space and only one adjustable DB, so that’s why seated ohp. Much harder than standing.


Squat ™ 285: 185x5, 215x5, 240x10 pr, 185x20
Bench ™ 210: 135x5, 155x5, 180x13, 180x12-5-4 rp

Very poor sleep last night. Also had to cut workout short so skipped assistance. Will make it up this weekend.


Deads ™ 325: 225x3, 260x3, 295x11 PR.
DB row: 75#x30

Basement gym PR. Good stuff. Split up heads/ohp to their own day, back to back. Crazy how short this session was. Abs afterwards.


Seated, on floor, OHP ™ 150; 105x3, 120x3, 135x8, 135x5
Wide grip OHP rp: 95#x18-10-8
Lying Tricep extension 65#: 15-10-8
Barbell curl rp 65# 14-10-8
Sitting on floor doing ohp off of sawhorses is more difficult than standing in a rack. Fact.


Doggone, that sounds awkward.


Front squat ™ 195#: 135x5, 155x5, 175 3x5
DB row: 75#x30
Banded incline push-ups rp: 15-5-6
20 Car drivers w/35# plate then 10 band raises, hold at top.


Squat ™ 285: 200x3, 230x3, 255x10 pr, 200x20
Bench ™ 210: 145x3, 170x3, 190x13 pr, 170x15(PR)-5-5
Will finish assistance this weekend


Deads ™ 325: 255x5, 275x3, 300x11 pr
RDL: 275x3, 225x5, 205x10
DB row: 75#x25
Barbell curl: 65#x15,2x12

Crazy headache near end.
4 day split now. Still doing restpause. May take deload week after this week as it’s been two cycles. Weight somewhere around 155. Definitely gaining muscle.


Seated, on floor, OHP ™ 150; 115x5, 125x3, 140x5, 125x6, 115x8
Wide grip OHP rp: 105#x12-7-6
Pull through Dips (l tuck dip to chest dip): 40 total
Band pull aparts


Squat ™ 285: 215x5, 240x3, 270xpr, 215x20
Planche pushups, l sits at home.
Crazy headache during bb curls again. Weird. Neck pain.


Bench ™ 210: 160x5, 180x3, 200x10 pr, rp set 180x12-5-5
Still having weird neck headache.
Machine row: setting #12x20, 14x10, 16(stack)x10
Weighed in at 157 yesterday afternoon.


Deads ™ 325: 210x5, 245x5, 275x15 pr
RDL: 205# 2x10
50 sissy squats
50 banded pseudo planche pushups, myo reps (10 first set then 8x5 with 10 second rest between sets).


Deload week.
Machine based workout. Chest press to failure, shoulder press to failure, 4x10 on leg press.


BB row: 5x5@ 135#, for more sets of 5 @ 145#.
Behind neck press: 5x5 105#
OHP: worked up to 1x5@145#.
Front squats, worked up in 5’s to 185#x6 PR.

Last deload workout. Back to 5/3/1 rest pause w/widowmakers next week.