8/26
Bench:
45x5
135x3
185x3+Chains
225x3+Chains
245x3+Chains
275x3+Chains
245x4x3+Chains
Kroc Rows:
120x3x12
8/28
9:30 AM
Sumo Deadlift:
135x5
225x3
315x3
365x3
405x3
455x1
505x0 Over a month now w/o a DL 1RM pr…
315x3+Chains
405x3+Chains
425x1+Chains
5:30 PM
Conventional Deadlift:
135x5
225x3
315x3
365x3
405x3
455x1
475x3 singles
PM session wasn’t originally planned but was just kinda doing it for shits and realized I’m much stronger conventional than I am sumo as those 3 singles are the fastest I’ve ever pulled 475. I find this odd since the last time I tried sumo I instantly felt stronger than conventional. This may be a continuous pattern but I’m going to switch to conventional for a while to see how progress goes.
If I make progress, stall again and continue to make progress when I change back that would be very interesting. But after a very disappointing morning I found my silver lining of the training day.
9/1
Squat:
45x5
135x3
225x3
275x1
315x1 Belt
365x1 Belt
405x1 Belt 20 LB PR!
9/2
Bench:
45x5
135x3
185x3
225x3
275x1
315x0
225x3+Chains
245x3+Chains
255x3+Chains
Kroc Rows:
120x3x15
Really getting sick of shitty liftoffs and spots fucking up my max attempts. Hate to keep making the same excuse but god damn. I’m going to just work on my 3 rep work and not max until I go home or at least find a decent lifting partner. Really liking the Kroc rows, whether they’ll offer much carry over idk but it’s a fun change up to my normally low rep training to get a back and bi pump so what can it hurt lol
9/4
Deadlift:
135x5
225x3
315x3 Belt
405x1 Belt
455x1 Belt
505x1 Belt Hitched the shit out of it but I’ll count it for ego purposes, 5 lb pr
Front squat:
135x3
185x3
225x3x3 Belt 20 lb pr
405 squat:
Hitched 505 Deadlift:
Haven’t posted in over a month cause I’ve been busy with a bunch of shit recently but I’ve squatted the past two days and here are the numbers:
10/15
Squat:
45x3
135x3
225x3
275x3
315x1 Belt
365x1 Belt and Knee Wraps
405x1 Belt and Knee Wraps
10/16
Squat:
45x3
135x3
225x3
275x1
315x1 Belt
365x1 Belt
405x1 Belt and Knee Wraps
Walked out 500, needed to feel some weight to get used to the overload from the wraps.
10/20
Squat:
45x5
135x3
225x3
275x3 Belt
315x1 Belt
385x1 Belt and Knee Wraps
425x1 Belt and Knee Wraps
455x0 Belt and Knee Wraps
10/21
Squat:
45x5,5
135x3
225x3
255x5
295x5 Belt
335x5 Belt and Knee Wraps (110 LB PR!)
Barbell Curl:
95x9,8,6
Leg Curl:
87.5x12,12,12
Pendlay Row:
185x12,12,12
10/23
Bench:
45x5
135x5
185x5
215x5
245x5
Close Grip Bench:
185x12,12,8
Incline Bench:
135x12,11,10
10/23
Deadlift:
135x3
225x3
295x5
335x5 Belt
385x5 Belt
10/24
Press:
45x5
95x5
115x5
125x5
140x8
Dips:
25x12,12,11
Pull ups:
3x9,8,8
10/27
Squat:
45x3
135x3
225x3
275x3
315x3 Belt
350x5 Belt and Knee Wraps (15 lb pr.)
10/29
Bench:
45x5
135x5
205x3
225x3
255x3
10/30
Deadlift:
135x3
225x3
320x3
365x3
410x4 PR
11/3
Squat:
45x5
135x3
225x3
315x5 Belt
345x3 Belt and Knee Wraps
370x4 Belt and Knee Wraps 30 lb pr
11/5
Bench Press:
45x5
135x3
185x3
215x5
245x3
275x3
Leg Curl:
87.5x8,8,8
11/6
Deadlift:
135x3
225x3
315x3
345x5
385x3
430x2.5 Lost grip at the knees
Left my chalk at the house over fall break, grip struggling without it. Been skipping out on assistance work way too much recently, going to make up for some of it tomorrow since Press day isn’t that hard.
11/8
Press:
45x5
95x5
125x5
145x3
165x2
Close Grip Bench:
45x6
135x6
185x6
225x6
235x6,6
Hamstring curl
100x8,8,8
11/10
Squat:
45x3
135x3
225x3
260x5
300x5 Belt and Wraps
340x7 Belt and Wraps (340 lb pr?)
11/11
Bench:
45x5
135x5
185x5
225x5
245x7 (2 rep pr)
Close Grip Bench:
225x6,6,3
Incline Bench:
135x10,10,10
I’ve started running 5/3/1 recently and have been hitting a lot of rep pr’s so this is a single list
PR’s:
Squat
1x469.5
2x415
3x405
4x395
5x385
Bench
1x309.5
2x295
3x285
4x280
5x265
Deadlift
1x500
2x465
3x455
4x467
5x435
11/17
Squat:
45x5
135x3
225x3
275x3
315x3
365x5 15 lb pr
Hamstring Curl:
100x12,9