Rill86 Training Log

Jan. 18

A: Deadlift: 295x5, 335x3, 380x1

B1: GHR:1x15, 4x10 (bands)
B2: Ab Pulldown: 70x5x10

Jan. 20

A1: Military Press: 105x3, 125x3, 145x4
A2: Pullups: 1x9, 3x8, 1x7 (assorted grips)

B1: Floor Press: 175x3x8,8,7
B2: Band External Rotations 4x12-20

C: DeFranco’s Shoulder Superset x 2

Jan. 21

A1: Squat: 190x5, 220x5, 250x5
A2: Hamstring Curl: 125x2x10

B: Good morning: 135x4x11

C: Leg Press: 300x2x11

Jan. 23

A1: Bench Press 170x5, 195x5, 225x5
A2: Face Pulls 42.5x4x11, Band Pull Aparts 3x10

B1: Incline Press (Fat Bar)155x3x9,9,8
B2: Machine Row 135x3x10, 13, 12 (no holds)

C: Iso-Hold Pull-Up / Max. Pushups / Front-Back Band Pullaparts x 1

Jan. 25

A: Deadlift: 260x5, 305x5, 345x5

B1: GHR:1x10, 3x12 (bands)
B2: Ab Pulldown: 40x2x13, 50x2x10

Jan. 26

A1: Military Press: 100x5, 115x5, 130x5
A2: Pullups: 2x9, 2x8 (assorted grips)

B1: Floor Press: 175x2x8, 145x12 (fat gripz)
B2: Band External Rotations 4x12-20

C: DeFranco’s Shoulder Superset x 1

Anterior delt was really tight on the floor press. Tried to do some higher reps on the last set and used a ball to massage the muscle. Used a low volume approach this week, but will bring it back to normal for the last two weeks of the cycle.

Jan. 28

A1: Squat: 205x3, 235x3, 265x7
A2: Hamstring Curl: 125x2x10

B: Good morning: 135x3x9, 1x11

C: Leg Press: 240x2x20

Went as close to failure as I dared on the squats. Might have had one more rep in me if I had a spotter or safety pins to rely on. Will do the same with the overhead press this week, and then next week go all out on the deads and bench. After that it is a week of deload and then the Maximal Strength, Minimal Equipment program.

Jan. 30
A1: Bench Press 175, 185, 195, 205 x 3
A2: Face Pulls 42.5x4x12, Band Pull Aparts 3x10

B1: Incline Press (Fat Bar)145, 155, 165, 175, 185 x3
B2: Band rows 3x20

Feb. 1

A: Deadlift: 285x3, 325x3, 365x3

B1: GHR:1x15, 4x12 (bands)
B2: Hanging Leg Raise 5x10

Feb. 2

A1: Military Press: 110x3, 125x3, 140x9
A2: Pullups: 5x6 (assorted grips)

B1: Floor Press: 175x3x8 (fat gripz)
B2: Band External Rotations 3x20

C: DeFranco’s Shoulder Superset x 2

Great Military Press today! Lowered the pullup volume to get a more accurate view of what I could do on the press. This was my last week for going all out on the press and squat, and they both showed noticeable improvements from the start. Next week I will do the same on the bench and deadlift, and then move onto the westside program.

Feb. 6

A1: Bench Press 200x5, 225x3, 250x4
A2: Face Pulls 42.5x4x10, 57.5x10

B1: Incline Press (Fat Bar)155x2x9, 160x8
B2: Machine Row 135x10, 155x8, 185x6, 205x5 (no holds)

C: Iso-Hold Pull-Up / Max. Pushups / Front-Back Band Pullaparts x 2

Feb. 9

Already uploaded this workout, but it is no where to be found…

A: Deadlift: 305x5, 345x3, 390x3

B1: GHR 3x15, 2x12 (banded)
B2: HLR 5x10

C: Hamstring Curl 65x1x15

5/3/1 Write-Up

This program worked really well, especially for my squat and deadlift. I feel like my presses have made more progression with higher frequency/HP Mass type programming. However, I found the program basic and easy to fine-tune depending on how I felt each workout. I will definitely come back to this program later this year.
Things I will do differently next time…
-do higher rep pressing for the assistance exercises
-switch between bodyweight and weighted pullups
-incorporate more unilateral exercises
-eat more, my weight didn’t change much while on this program (although my hamstrings do look better)
-change up the assistance and supplemental exercises after 4-6 weeks

Feb. 12

A: Bench Press 5x5x135 (bands)

B1: JM Press 75x10, 90x10, 105x10
B2: Rack Row 85x8, 115x8, 135x2x8

C1: Shrug 57.5x15, 67.5x15 (cables)
C2: Tall Kneeling Anti-rotation 22.5x2x12
C3: Rear delt fly 12.5x2x12

Since I was deloading I went very light on the bench press. Some exercises I had never done before (JM Press) so I had to play around with the weight.

Feb. 13

A: Front Squat 95x4x6 (deload)
Will set pins to 13 when doing the Anderson front squat in two weeks

B: Snatch-Grip Rack Pull 185x3x5 (deload)
Pins were set right at the kneecap, couldn’t put them any lower

C1: Split Squat 85x4x6
C2: Supine Cin tuck 4x5 (5 second hold)

D1: Dead Bugs 5x4x6 (5 pound dumbells)
D2: Prone bridge 3x30seconds (no rest)

Feb. 15

A: Plyo Push Ups 5x4

B1: Seated Military Press 135x2x3, 160x2x3 (used lighter weight for explosive triples, will do 4x6 next week)
B2: Flexed-Arm Hangs 4x15s

C1: 3-Second Paused DB Press 40x3x12
C2: One-arm DB Row 80x10, 90x10, 100x10

D1: Band Face Pulls 1x50
D2: Band Bent Over Tricep Extensions 1x50

Feb. 19

A: Stick Jumps 6x3

B: Deficit Double Overhand Deadlifts 295x6, 315x6, 345x4, 295x6 (only used 25-pound plates to create deficit)

C: Goblet Bulgarian Split Squat 50x6, 60x2x6

D1: Pullthrough 57.5x12, 72.5x12
D2: Side Plank 2x20 seconds

Feb. 20

A: Bench Press 155x6, 165x6, 170x6, 175x6 (3-second pause)

B1: JM Press 105x8, 110x8, 115x8
B2: Rack Row 145x6, 155x6, 160x6, 165x6, 170x6

C1: Shrug 80x2x15
C2: Tall Kneeling Anti-rotation 25x2x12
C3: Rear delt fly 22.5x2x15

Feb. 22

A: Front Squat 190x4

Had to keep this one super short, driving to Milton for my friends rehearsal dinner and wedding tomorrow.

Feb. 25

A: Anderson Front Squat: 165x3, 175x3, 180x3, 185x3, 190x3

B: 225x8x1

C1: Ab Rollout 3x10
C2: One-Leg Glute Bridge 65x3x8
C3: Quad Chin Tuck 3x5 (5 seconds)