Sam's Training Log

I’ve been keeping a log for a couple months now and having been reading the article on this site for a couple of weeks and decided to post my log on the forum to see what feedback I could get. I’m 20 years old, 5’10 about 200lbs. Anyway, here it goes, I look forward to seeing what people have to say


Deadlift 365x1, 405x1, 435x1, 465x1
front squat 225x10, 245x7
glute hams 10,10
uni leg press 270x10, 270x10
ab rollouts 18,14
cable ab rotations 30x25 reps each way


Clean & Jerk 185x3, 185x3, 205x2, 225x1 (pr), 135x10
Pull ups bwx6,5,4
deltoid raises
bb row 185x8, 185x8
rot cuff work

pretty excited about the two plate c&j. heavy squats thursday and im looking forward to it.


Squat 315x3, 365x3, 405x3, 430x1 (PR)
ATG Pause Squats 225x13 (3 sec pause)
Leg Curl 90x15, 90x15
Reverse Preacher Curls 75x10, 75x10
Light Abs

Excited about the squat pr, 450 is coming very soon and has been a goal of mine for a while. the atg pauses kicked my ass, so im gonna be sore as hell tomorrow. bench tomorrow!


Bench 260x6, 260x5, 260x3
Lockouts 275x3, 295x3, 315x1
CG Bench 185x10, 185x10
Decline Crunch and Punches 2 sets, 15sx15


Rack Pulls (mid knee) 365x3, 405x3, 455x3, 495x3, 545x1
front squat 225x5, 245x5, 135x20
glute hams 1x15
ab rollouts 15,15
cable ab rotations 35x25each way

pretty happy with the rack pulls, the 20 rep front squat was brutal. my entire mid section is trashed, but overall real good workout. been making progress on squat and dl lately. 450 and 500 are in the near future i can feel it!!!


Incline Bench 185x5, 205x5, 225x3
Pull ups bwx9, bwx6, bwx4
Bradford press 115x10, 125x10
Seated rows 180x8, 210x8
Face pulls 80x10, 95x10
delt raises and rot cuff work


Hang Clean 185x3, 195x3, 205x3, 215x2
Front Squat 225x5, 255x5, 275x5
RDL 225x10, 225x10
Leg Curl 100x15, 100x15
Reverse Preachers 80x8, 80x7
Cable Curls 35sx10, 35sx9
Weighted Standing Crunch 80x25


Bench 255x3, 275x3, 285x3, 295x3
DB bench 80sx10, 90sx10
Floor Press 245x5, 255x3
Tri Burn
Hanging Knee Raises 2sets of 20

Couldn’t make it to the gym yesterday, 7 hours of class, major project, and bids went out for my fraternity. had to hit it hard today.


Push press 175x5, 185x5, 195x5
Cleans 135x10, 135x10
Pull Ups bwx7, bwx4
Arnold Press 55sx10, 55sx9
T-bar Rows 115x10, 135x10
Chainsaws 75x15 each arm
Delt Raises and Rot cuff work

Good workout, most people dont use high rep cleans but i love em for conditioning and the extra upper back/trap work. upper back still needs work as i think it is holding my deadlift back at the moment. thursday is a squat day and needs to be a good one since i didnt get to hit my lower body on monday.

Gym I work out at closed yesterday for the weekend (unbeknownst to me until i got there), so not weights till monday…fml

Squat 315x3, 365x3, 405x3 (i think i had one more in the tank, but was without a spotter)
Deadlift 225x10, 275x10
Glute Hams 10,10
Chainsaws 100x13right arm, 14 left arm
crunchdowns 80x25
Palof Iso Holds 2x57.5lbx10sec each way

Military Press 135x5, 155x5, 165x5
T-bar Row 135x8, 160x8
Arnold Press (no leg drive) 55sx10, 55sx10
Pull Ups (done on angled bar, so between pull and neutral grip) bwx10, bwx7
Face Pulls 95x15, 100x12
Delt Raises and Rot cuff work

Didnt get a chance to post yesterday so i posted both yesterday and today. shoulder kind of starting hurting on military press so im gonna monitor that. upper back felt great today, the best workout ive had in a while. here’s hoping it translates to my deadlift!!!

Hang Cleans 135x5, 155x5, 175x5, 185x7 (rep pr)
front squats 225x8, 275x5
deadlift 275x8, 275x8
chip ups bwx5, bwx5, bwx4
chainsaws 100lbx12 each arm
reverse preacher curls 65x12, 65x12

cleans and front squats felt really good today, very happy with both of those. been prioritizing my grip and upper back lately to help my deadlift, hence the high rep deadlifts and chainsaws. been doing deadlifts double overhand to really emphasize grip and chainsaws to hit upper back. im really looking forward to testing my deadlift in a couple of weeks (been stallled at around 460 for about 2 months).


Bench 255x1, 275x1, 295x1, 305x1, 315x1, 325x1 (PR), 225x12
Tri Burn
Palof Iso Holds 57.5x10sec each way, 2 sets
ab rollouts 2x15

PR’s are awesome!!

Rack Pulls (mid knee) 315x3, 365x3, 405x3, 455x3, 495x3, 545x3, 585x1
Clean and Jerk 185x3, 185x3, 185x3
Front Squat 225x5, 225x5
Tbar Rows 135x8, 160x8
Pull Ups 7,5
Rot Cuff Work

Couldnt lift yesterday as I had a dynamics test that i spent all of sunday night studying for and as soon as i was done with class i had to finish my comm presentation which was due at 6 that i finished at 5:40. long day but i got a good nights sleep last night and had a productive lifting session today. the next two weeks are going to hell schoolwise so hopefully i dont miss too many more lifting sessions. o well im done in less than 2 weeks, then no more excuses!