1300 Total Before College

Training Training Logs
141

8/17
Front Squat:
45x5
135x5
5x5@175
High Bar 1-1/4 Squat:
4x6@155
High Row:
3x8@3 Plates
DB Shrug:
3x15@50
Face Pulls:
3x15@50
Pull Ups:
BWx8,5,4
8/18
Bench:
45x5
135x5
185x5
5x5@200
Weighted Dips:
BWx8
25x8
35x8
45x7,6,5
EZ Bar JM Press:
50x12
70x12,9,7
DB Row:
3x8@120
Lat Pulldown:
137.5x10,10,9
Face Pulls:
50x15
62.5x15,15

142

8/20
Stiff Leg Conventional Deadlift:
135x5
225x5
5x5@255
Zercher Squat:
4x6@135
Underhand Low Row:
3x12@12
Underhand Lat Pulldown:
3x8@137.5
Face Pulls:
3x15@50

8/21
Bench:
45x5
135x5
185x5
3x5@215
Close Grip Spoto Bench:
175x6,6,6,5
Overhead Tricep DB Press:
3x12@35
Neutral Low Row:
3x12@12
Neutral Lat Pulldown:
3x10@137.5
Face Pulls:
3x15@50

143

8/24
Front Squat:
45x5
135x5
5x5@180
HB 5/4 Squat:
4x6@155
Low Row:
3x12@12
Lat Pulldown:
3x8@137.5

144

8/25
Bench:
45x5
135x5
185x5
5x5@205
Dips:
BWx6
25x6
35x6
4x6@45
Incline DB Tricep Press:
35x12,12,10
DB Shrug:
45x12,12,12
Neutral Low Row:
3x12@12
Neutral Lat Pulldown:
3x8@137.5
Face Pull:
50x15
65x15,12

145

8/27
Conv. SLDL:
135x5
185x5
225x3
5x5@260
Dead Stop Zercher Squat:
135x6
145x6
Zercher Squat:
2x6@145
Underhand Low Row:
3x12@12
Underhand Lat Pulldown:
125x12
3x10@137.5
Face Pulls:
3x12@62.5

146

8/30
Bench:
45x5
135x5
185x5
3x5@225
Close Grip Spoto Bench:
4x6@165
Incline DB Bench:
70x10,7,8
Face Pulls:
3x15@62.5

147

8/31
Front Squat:
45x5
135x5
5x5@185
HB 5/4 Squat:
4x6@155
Leg Curl:
50x5
37.5x8,8
Neutral Low Row:
3x15@12
Lat Pulldown:
3x10@125
Face Pulls:
3x15@50

148

9/1
Bench:
45x5
135x8
185x8
5x5@205
Overhand Low Row:
12x15
13x12,10
Neutral Lat Pulldown:
3x12@100
Face Pulls:
3x15@50

149

9/4
Squat:
45x5
135x5
225x3
275x3
315x3 Belt
Conv. SLDL:
135x5
225x5
5x5@265
Zercher Squats:
135x6
4x6@145

150

Bench:
45x5
135x5
185x5
3x5@225
CG Spoto Bench:
4x6@165
Incline DB Bench:
3x8@70
Football Bar JM Press:
3x8@70
Incline Tricep Press:
3x8@35

151

9/9
Front Squat:
45x5
135x5
165x3
5x5@190
HB 5/4 Squat:
4x6@155

152

9/9
Bench:
45x5
135x5
185x5
5x5@205
Weighted Dips:
BWx8
35x6
4x6@45
Tricep Pushdown:
(Upwards)3x8@50
(Leaning)3x8@65