Sparty's Training Log

5/25

Cycle 6, Week 1, Overhead Press Day

Warmed up with:
45x10
70x3x2
95x3x2

Work Sets:
115x3
130x3
145x5

Extra Sets:
155x3
170x1

Next, Bench Press Alternated with Pull Ups (focused on speed with the bench):
Bench:
45x5
(all reps paused after my first warm up)
95x3
135x3x3
155x3x2
185x3x2
135x3

Pull Ups:
6 sets of 10, no additional weight

Posterior Delt Raises:
20 pound DBs x 10x5

Seated Low Cable Rows, with a wide handle:
100x10
140x10x3
160x10

Face Pulls:
100x10x5

5/26

Started with front squats -

45x10
95x5
135x3
185x5
225x3
250x3
275x5 - felt like a 5RM

Power Snatch
95x3x2
115x3x2
135x3
155x3
First rep was a press out, second rep felt better but still sloppy, third rep felt great, so I called it on that lift.

Power Clean
155x3x2
175x3x2
185x3

5/28

Cycle 6 5/3/1, Week 2 - Squat Day

“Working” 5/3/1 Sets:
225x5
260x5
295x7

Extra Sets - wanted to work up to a heavy triple
315x5
335x3
355x3

Followed up squats with RDLs:
135x10
185x10
185x10
185x10

Lying Hamstring Curls - held the contraction at the top for a second or two
110x8
110x8
110x8
110x8
95x5

Gym closed at 3pm on Memorial Day so I had to keep it to a shorter session, but I was pretty exahusted anyway.

5/29

Cycle 6 5/3/1, Week 2 - Bench Day

Warmed up with:
45x8
95x5
135x3

5/3/1 Work Sets
150x5
175x5
200x7

Extra Sets:
225x4
240x2
240x2

Alternated Lying Triceps Extensions with Dumbbell Rows:
LTE - 65x10x4
DB Row - 100x10x4 Per Arm

Finished with Wide Grip Seated Row
120x10
140x10
140x10
120x10
160x8

Did a couple sets of pullups between sets of seated rows but my lats were pretty fried from the DB and seated rows, so they were low rep sets just to try to get some more volume.

5/30

Cycle 6 5/3/1, Week 2 - OH Press Day

I’m going to be out of town Thursday evening through Sunday, so I won’t be able to go to the gym Friday or Saturday, so I moved my OHP day from Friday to Wednesday in order to keep my deadlift day on Thursday, separated from my Squats by 2 full days. Doing Bench and OHP on back to back days probably isn’t ideal, but oh well, it went fine.

My “5” week of 5/3/1 working sets were:
105x5
120x5
140x7

I did a couple of extra working sets:
150x5
160x3

Following, I alternated 1 arm DB push presses with rear delt swings:

DB PP for each arm:
60x8
60x8
60x8

Rear Delt Swings:
35x10
35x10
35x12
35x12

Face Pulls:
5 sets of 12

Thick Barbell Curls:
65x10
65x9
65x8
65x7
65x6
65x5
65x4
65x3
65x3
65x3

Not sure if all that volume with curls was a good idea, but it felt alright, and I had time to spare in the gym and I didn’t want to fry my lower back, or do any more lat/back work with my deadlift day tomorrow. Usually Wednesday is a day off but I wanted to get some work in and hopefully not interfere too much with tomorrow. We’ll see tomorrow morning at 7am.

5/30

Cycle 6 5/3/1, Week 2 - OH Press Day

I’m going to be out of town Thursday evening through Sunday, so I won’t be able to go to the gym Friday or Saturday, so I moved my OHP day from Friday to Wednesday in order to keep my deadlift day on Thursday, separated from my Squats by 2 full days. Doing Bench and OHP on back to back days probably isn’t ideal, but oh well, it went fine.

My “5” week of 5/3/1 working sets were:
105x5
120x5
140x7

I did a couple of extra working sets:
150x5
160x3

Following, I alternated 1 arm DB push presses with rear delt swings:

DB PP for each arm:
60x8
60x8
60x8

Rear Delt Swings:
35x10
35x10
35x12
35x12

Face Pulls:
5 sets of 12

Thick Barbell Curls:
65x10
65x9
65x8
65x7
65x6
65x5
65x4
65x3
65x3
65x3

Not sure if all that volume with curls was a good idea, but it felt alright, and I had time to spare in the gym and I didn’t want to fry my lower back, or do any more lat/back work with my deadlift day tomorrow. Usually Wednesday is a day off but I wanted to get some work in and hopefully not interfere too much with tomorrow. We’ll see tomorrow morning at 7am.

5/31

Deadlift Day - 2nd to last week of rack pulls

Warmed up with squats, basically went up from 45x12 up to 225x5

Rack Pulls (bar set about 2 inches below the bottom of my knee cap):
Today, the goal was to beat 385x3 from last week; I was aiming for 395x3, with the goal of 405x3 next week.

135x5
185x3
225x3
275x3
315x3
345x3
375x3
395x3 - Hit 395x3 so I was happy with the session; it was a tough set but I’m confident I’ll get 405x3 next week

Speed Pulls:
135 + 2 EFS Monster Minis x3x3
185 + 2 EFS Monster Minis x2x2

Wanted to do some hamstring work; I alternated Lying Hamstring Curls and Swiss Ball Leg Curls

LHC - 110x8x3 - Held at the top of a second

Swiss Ball Leg Curls - Bodyweight x 20x3

Going to be out of town until Sunday evening so probably won’t have a chance to get to the gym again until Monday morning, so no Friday or Saturday work for me this week most likely.

6/4

Cycle 6, Week 3 - 5/3/1

Squat Day - “1” Week

Squat Warm-Ups:
45x10
95x5
135x5
185x5
225x5

5/3/1 Work Sets:
260x5
295x3
330x3 (1 + 2 Extra reps)

Did an additional work set of 355x3 - was at a wedding over the weekend and out of town from Thursday night until Sunday night. Was not an ideal preparation for maxing out my squat - 355x3 was tough and I didn’t feel the need to overextend myself while not feeling 100%.

After squats I was pretty worn down; next I did reverse lunges from a 6 inch step:
25 lbs. DB’s x 8 (each leg)
35 lbs. DB’s x 8 (each leg)
35 lbs. DB’s x 8 (each leg)

I decided after that to try to begin a sort of detox, and did a 4.2 MPH walk at a 4 degree incline for 30 minutes to wrap up my day and hopefully feel better the rest of the week.

6/5

5/3/1 Cycle 6, Week 3 - “1’s” Week

Bench Press
5/3/1 Working Sets:
175x5
200x3
225x3

Extra sets:
240x1
250x1 - paused rep
260x1 - paused rep

260 is my touch and go max, but that’s the first time I’ve hit 260 while pausing. I don’t get spots too often when I’m lifting but today I snagged a guy to help me get a lift off. First he initially didn’t give me any help getting the bar out, then after he got the hint that I needed some assistance he decided to not let go of the bar for about 5 seconds after I’d gotten control. I had to tell him “I got it,” while also fearing that he’d grab the bar at the first sight of the bar slowing on the way up. Luckily he didn’t and I got the rep.

Assistance Work:
Low Incline DB Press:
70s x 10
80s x 8
80s x 5
80s x 3

The 80s were definitely tough for me, and I had to grind out the last rep and a half on each set with them. I probably would have been better off sticking with the 70s until the last set or something.

Alternated Lying Triceps Extensions with DB Rows:
LTE - 55x10x5

DB Row - 100 lbs. DBs x10x5

Finished up with Close Grip Neutral Grip Lat Pulldowns - I’ve kind of stalled on pull ups lately so I figured I’d cycle them out for a few weeks then get back to them.
85x10
100x10
120x10x3

I’m not sure if it was the DB Incline Press - though I think it was…but my arms were ridiculously pumped today…more so than they’ve ever been (at the very least without doing 10 sets of curls). I’m not sure if it was the order/combination of lifts I did, or the fact that I lifted later in the evening (around 9pm) when I usually lift first thing in the morning. Either way, was a nice feeling.

Random Set/Rep Notation Thoughts

I’m pretty sure I log my weight/reps/sets backwards compared to most people. In case people read my log and think I’m a moron for doing 10 sets of 3 or something…most likely to me it’s 3 sets of 10.

In my head I write the notation something like this:

For example, let’s say Power Cleans - 6 sets of 3 reps - in my head I’d write it the way I’m thinking it:
175x3x6 - or basically, 175 x 3 reps - 6 times.

Maybe I’ve just made myself unclear, but 99% of the time I list: “Pounds x Reps x Sets” unless I say note otherwise. Oh well, hopefully it’s clear enough for anyone who’s noticed.

6/7

Week 7 of 16 week deadlift program

Warmed up for rack pulls with squats and some kettlebell swings

Rack Pulls (bar set 2 inches below the bottom of the knee):
135x3
185x3
225x3
275x3
315x1
345x1
375x1
390x1
405x3

Wasn’t sure if I’d get 405x3 after the 3 preceding sets. 345, 375, and 390 all felt heavier than previous weeks. After the first rep of 405 I knew I’d get it, but it was a very tough set. If not a 3RM, then very close.

The goal was 405x3 so I was very happy with it considering how the previous sets had gone.

Speed Pulls:
135x2
135 + 2 Short Bands x2x2
185 + 2 Short Bands x2x2

RDLs:
185x8
205x8
225x8
245x8
265x3

6/8

Cycle 6, Week 3 5/3/1 - OHP “1’s” Week

Work Sets:
120x5
140x3
155x4 (decided to go for max reps this week and not do additional sets; I’m getting close enough to my actual max in OHP that I figured extra sets would only ammount to 1 or 2 very low rep sets anyway)

A little bit of Bench Press work:
185x5x5

High Rep DB Rows:
100x5 on each arm for a warm up
100x20 on each arm for a max rep set - on my right arm the last few reps required some body english, the last 4 or 5 needed it on my left - still, a marked improvement from where I had been on high rep rows. I’ll probably stick with 100s for the time being and try to work up to where I can get 30 on each arm

Bent over Rear Delt Raises:
25sx10
25sx10
25sx8
25sx8

Face Pulls:
85x12x2
95x12x2
100x12

Ab Work: 3 sets of “Stir the Pots”; 10 rotations in each direction on the first set, then 12 on the second, and 15 on the third

6/9

Front Squats:
Worked up to a heavy triple: 275x3
-A few weeks ago I hit 275x5, but the weight felt heavy today so I didn’t push it.

Front Squat Holds:
Had read about them to work the upper back/abs - they were a bitch. Bret Contreras said to use 133% of your 1RM and hold it for time:
405 x 10-12 seconds
405 x 10-12 seconds
405 x 10-12 seconds
-After each set I was winded; even for only 10-12 seconds, they were not easy

Power Snatch:
95x3x2
115x3x2
135x3x2
155x1x3

Power Clean:
155x3x2
185x3x2
205x1x3

DB Curls:
45sx5
40sx6
35sx6
32.5sx6
30sx6
-did that sequence twice

Straight Arm Cable Pulldowns alternated with Rope Triceps Pushdowns

6/11

Cycle 6 Deload Week

Squats
-Did 10 sets of doubles at 185 (50% 1RM)

-Inverted Row with Bodyweight Curl (Ben Bruno movement) alternated with Leg Presses with feet high and wide (trying to hit my hamstrings)
-Did 5 sets of the bodyweight curls with 3 sets of Leg Presses

-Swiss Ball legs curls alternated with Reverse Crunches and “Stir the Pots” for some ab work

-Shot around on the basketball court afterwards

Just wanted to take it easy and get some hamstring work in.

6/12

5/3/1 Cycle 6 Deload - Bench Day

Bench:
8 sets of 3 reps @ 155 - 60% 1RM
2 sets of 5 reps @ 185 - 70% 1RM

Low Incline DB Bench:
2 sets of 12 with 75s
1 set of 10 with 75s

Rear Delt Raise:
3 sets of 10 with 25s

DB Row:
3 sets of 10 with 100s

Lying Triceps Extensions with EZ Bar:
3 sets of 12 with 70 lbs.

Close and Neutral Grip Lat Pulldowns:
2 sets of 10 with 140 lbs.
1 set of 10 with 120 lbs.

Face Pulls:
3 sets of 12

6/14

5/3/1 Cycle 6 Deadlift Deload

Warmed up with squats, topping out at 5 sets of 5 at 275 lbs. (just under 75% of 1RM)
-First set felt heavy and slow, but after that every set improved and went up quickly.

-Leg Press
4 sets, first 2 plates a side, then 3, then 4, then 5
Each set was about 12 reps with feet high and wide on the sled. Didn’t feel too good in my lower back doing these, so I’m not sure if I’ll keep them in.

Hip Thrusts:
135x10
185x10
185x10
185x8
Felt good, obviously a really hard contraction in the glutes and got them firing well.

Single Leg Back Extensions:
Alternated legs doing a set of 5 with my right leg, then a set of 5 with my left. Did 6 sets on each leg, unweighted. I held the top after each rep and definitely felt my hamstrings, glutes, and lower back working.

6/15

5/3/1 Cycle 6 Deload - OHP

Overhead Press
45x10
70x5
95x5
115x5
115x5
115x5

Alternated each set with 10 pull ups; did 2 sets pronated, 2 sets suppinated, and 2 sets neutral

Bench:
45x8
95x5
135x5
185x5
185x5
185x5

Single DB Push Press
60x8 each arm
60x8
60x8
65x8

1 Arm Unsupported Rows: (just trying these out to see how much it worked the core: not very. May need to up the weight)
65x10x3 - each arm

Face Pulls
3 sets of 12

Triceps Pushdowns
3 sets of 12

5/3/1 Cycle 7 - Week 1 - Squats

“3s” Week

“Work” Sets:
250x3
285x3
320x5

Extra Sets:
340x3
355x1
355x1
355x1

After my last set I did 3 isometric front squat holds. Basically just racked the weight like a front squat and held it for time. It’s a bitch on your upper back and abs, and I definitely felt them working. Got about 20 seconds or so on my first hold, then down to around 15 seconds on the 2nd one, and closer to 12 on the 3rd.

Reverse Lunges from a 4 or 5 inch step:
25sx10, each leg
25sx10
25sx10
45sx10 - this set was a bitch; in the future I’ll up the weight from the start and probably start with 45s and try to work up from there

Single Leg Back Extension:
10 bodyweight reps, each leg
5 bodyweight reps, each leg
5 bodyweight reps, each leg
5 reps + 25lbs, each leg

10 reps, + 25lbs, bilateral
10 reps, + 25 lbs, bilateral

I did squats with only 2 or 3 accessory movements, but I felt pretty gassed when I was done, and the back extensions (with the thigh pad really low) really hit my hamstrings and low back and the lunges got my glutes and quads working, so all in all it was a solid day.

5/3/1 Cycle 7 - Week 1 - Bench

“3s” Week
“Work” Sets:
165x3
190x3
215x5

Extra Sets:
235x2 - Paused
245x1 - Paused
250x1 - Paused
250x1 - Paused

Low Incline DB Press:
75sx10
75sx10
75sx10
75sx8
-Was only planning on 5 for the last set, as the end of the 3rd set was tough. Happy to get the 3 extra reps.

Bent Over Rear Delt Raise:
25sx10
25sx10
25sx10

Pendlay Rows:
95x10
115x10
135x10
135x10

Alternated with Netural Grip and Suppine Chin Ups:
I just did 5 sets of 5, as my upper body was pretty burned out from the previous work.

6/21

Deadlift Day, 8 Weeks out from Competition

Warmed up with Squats, working up to 275x5

Deadlift:
135x5
135x3
185x3
225x3
275x3
315x5

For not doing any non-speed work from the floor for the past 8 weeks, I was really happy with 315x5. My program called for 295x5 based on my previous max, but I got greedy. I know I should be disciplined, but after 275x3 felt easy, I figured 295x5 would be too easy for a final work set. Good idea? I’m not sure, but my previous 1RM (from April 12th) was 355, and 315x5 went up quickly and without issue. Overall, felt like a very strong set.

Hip Thrusts:
135x5
135x8
185x8
185x8
205x10

Ab Wheel Rollouts (alternated with Hip Thrusts):
5 sets of 10

Back Extensions:
25 lbs. x 10
45 lbs. x 10
45 lbs. x 10

Overall seemed like a very good day, my hamstrings felt considerably stronger than the last time I deadlifted from the floor. I didn’t feel my hips shoot and was able to keep my torso angle steady while raising the bar to around my knees. I’ve been doing a lot of hamstring/glute work lately, and I think it’s absolutely noticeable in my deadlift. I’m looking forward to next week. My program calls for 310x3, but after 315x5 today, I’m going to bump that up, probably to 335x3.