Ash's Training Log

Training Training Logs
361

went to Winnipeg for a week. the hotel had no gym so i did some basic stuff in my hotel room. back in today and tomorrow, more travel next week.

(apr 20 2013)

Bench – 135x5, 135x5, 145x3, 180x5, 200x3, 225x7*, 205x3, 215x3, 225x3, 235x3, 240x1, 245x1, 250x1, 255x1**
*8th rep with help
** a little help near the top

Military press – 85x10, 90x10, 90x10, 90x10,
*I forgot how to do math

1 Arm db ohp – 40x6, 50x6, 60x6, 65x6

HS Machine lat raise – 90x12, 90x12, 90x13, 90x14

seated face pull – 60x15 , 75x12, 75x12, 75x12

HS Machine Bench Press – 100x12, 110x12, 120x12, 130x10

tri pressdown – 70x8, 80x8, 85x8, 90x8

362

5 may 2013

Military Press – 65x5, 75x5, 85x3, 105x5, 120x5, 125x12, 135x2, 125x3, 115x3, 105x3

SS:
Flat DB Bench – 85x6, 90x6, 90x6, 90x9
semi pronated chinups – 6, 6, 6, 6

SS:
1 leg hamstring curl – 50x6, 50x6, 50x6, 50x9
Standing calf raise – 190x8, 210x8, 230x8, 250x8

363

6 may 2013

Deadlift - 135x5, 155x5, 185x3, 195x5, 205x5, 215x12, 225x3, 235x3, 245x3, 255x3, 265x3, 275x3, 285x3*
*the most I have deadlifted since the car accident 2 years ago. felt good
**also, deadlifted off the floor for the first time in a while, no problems with the back

SS:
chain grip cable row – 120x6, 135x6, 150x6, 165x6, 180x6
seated calf raise – 115x8, 140x8, 165x8, 185x8, 210x8
*(short rest periods)

SS:
DB incline bench – 85x6, 85x6, 85x6, 85x8
Hammer curl – 40x6, 45x6, 45x6, 45x6
*(short rest periods)

Pullups (slightly wider than shoulder) 6, 6, 5–>1, 5–>1, 4–>1–>1–>1
*grip failed had to reset for sets 3,4,5

SS:
Back extension - 12, 12, 12,
isometric back extension hold - 20s, 25s, 30s
pushups - 10, 12, 15

today felt good.

364

8 May 2013

Bench – 135x5, 145x5, 155x3, 180x5, 195x3, 205x9*, 205x3, 215x2, 225x2, 230x1, 230x1, 235x1
*10th rep with hep

SS:
DB Standing OHP – 50x6, 55x6, 60x6, 65x5, 45x6
DB Deadlift – 80x6, 80x6, 80x6, 80x6

SS:
Standing calf raise machine – 220x8. 240x8, 280x8, 300x8
Rope/cable upright row – 110x6, 150x6, 170x6, 180x6

Close grip tri-pressdown – 80x6, 85x6, 90x6, 95x6

SS
Plank – 45s, 45s
BW Squats – 20, 20

365

10 May 2013

everything except squat had short rest periods (40-55s)

Squat – 135x5, 165x5, 190x3, 235x5, 250x5, 265x16, 275x3, 285x3, 295x3, 305x3, 315x3

SS:
Dips – +25x6, +35x6, +45x7, +55x8,
BB Row – 135x6, 155x6, 165x6, 170x6

SS:
Preacher curl – 60x6, 70x6, 80x6, 90x5, 70x6
Skullcrushers – 70x8, 80x6, 80x7, 80x8,x

Hanging leg raise --6,6,6,6

SS:
Plank – 50s, 50s, 50s
leg elevated crunches – 12. 12. 12
lying leg raises – 10, 10, 10

366

13 may 2013

Military press – 65x5, 75x5, 85x3, 115x3, 120x3, 130x10, 125x3, 130x3, 135x3, 140x3

SS:
Flat DB Bench* – 95x6, 95x6, 95x6, 95x6
Semi pronated chinups – 6, 6, 6, 6
*may do a ramp to 95 next week, last rep of last set was partial, so may have been a bit much. also the weight made short rest periods a bit difficult

SS:
1 Leg Ham Curl – 60x6, 60x6, 60x6, 60x6, 25x6
1 leg standing calf raise – 45x10, 45x10, 45x10, 45x10

Static Lunges – 115x6, 115x6 135x6, 135x6,

367

Deadlift - 135x5, 155x5, 185x3, 200x3, 215x3, 225x12, 240x3, 255x3, 265x3, 275x3, 285x3, 295x3, 300x3

SS:
chain grip cable row – 135x6, 150x6, 165x6, 180x6, 187.5x6, 120x6
seated calf raise – 135x8, 180x8, 205x6, 225x6, 225x8
*(short rest periods)

SS:
DB incline bench – 95x6, 90x6, 90x6, 90x8
Hammer curl – 45x6, 45x6, 45x6, 45x6
*(short rest periods)

Pullups (slightly wider than shoulder) 6, 6, 6, 6, 4–>1–>1–>1
*55s rest periods

SS:
Back extension - bw x12, +25x12, +25x12,
isometric back extension hold - 20s, 25s, 30s
pushups - 12, 15, 20
(35s rest periods)

368

20 may 2013

Bench – 135x5, 145x5, 155x3, 195x3, 205x3, 220x7*, 210x3, 215x3, 225x1, 230x1, 235x1, 240x1, 245x1, 250x1, 255x1
*8th rep with hep

SS:
DB Standing OHP – 55x6, 60x6, 60x6, 60x6
DB Deadlift – 80x6, 85x6, 90x6, 90x8*
*lost count, minimum 8, right hand gave out first

SS:
Standing calf raise machine – 230x8. 270x8, 310x8, 330x8, 250x12
Rope/cable upright row – 140x6, 160x6, 180x6, 190x6, 160x10

Close grip tri-pressdown – 80x6, 90x6, 95x6, 100x6

Pullup test - 13

SS
BW Squats – 12, 15
Plank – 30s, 30s
underhand cable row – 135x10, 135x10

369

22 May 2013

everything except squat had short rest periods (40-55s)

Squat – 135x5, 165x5, 190x3, 250x3, 265x3, 280x15*, 295x3, 305x3, 315x3, 325x3, 330x3
*last 6-7 werent to parallel, but i was concerned about my left quad and back during the set, so i went as far as I felt comfortable, and for reps
** first time lifting 325 and 330 squats, first time moving 330 on any lift

SS:
Dips – +45x6, +55x7, +65x7, +70x9,
BB Row – 145x6, 165x6, 170x6, 175x6

SS:
Preacher curl* – 60x6, 70x6, 80x6, 85x7, 70x8
Skullcrushers – 80x6, 80x6, 80x6, 80x6,x
*assuming bar weighs 30

Hanging leg raise --6,6,6,6

SS:
Plank – 60s, 60s, 60s
leg elevated crunches – 12. 12. 12
lying leg raises – 12, 12, 12

370

25 may 2013

Military press – 65x5, 75x5, 85x3, 105x5, 120x3, 135x11*, 135x3, 140x3, 145x3
*last two reps had help from my knees

SS:
Flat DB Bench – 95x6, 95x6, 100x6, 100x6,x
Semi pronated chinups – 6, 6, 6, 6, 6

SS:
1 Leg Ham Curl – 60x6, 70x6, 70x6, 70x6,
1 leg standing calf raise – 45x10, 45x10, 45x10, 45x10

Static Lunges – 135x6, 150x6 165x6, 180x6

Pullups – 6, 6, 6, 6

371

Deadlift - 135x5, 155x5, 185x3, 195x5, 215x3, 240x15, 255x3, 270x3, 280x3, 290x3, 300x3,305x3, 310x3

SS:
chain grip cable row – 150x6, 165x6, 180x6, 187.5x6, 135x8
seated calf raise – 135x8, 160x8, 190x8, 215x6, 230x6,
*(short rest periods)

SS:
DB incline bench – 95x6, 95x6, 95x6, 95x10*
Hammer curl – 45x6, 45x6, 45x6, 45x6
*10th rep was crap, but influenced by music
**(short rest periods)

Pullups – BW+5 (slightly wider than shoulder) 6, 6, 6, 6, 3, 3, 3, 3
*55s rest periods

SS:
Back extension** - +35x12, +35x12, +35x12,
isometric back extension hold - 25s, 25s, 25s
pushups - 12, 12, 15
*(35s rest periods)
**next week no weight, weight isnt needed

372

29 May 2013

Bench – 135x5, 145x5, 155x3, 180x5, 205x3, 230x6*, 225x3, 230x3, 240x1, 245x1, 250x1, 255x1, 260x1**, 245x1, 225x1–>135x5–>135x5–>135x5
*7th rep with help
**this was a failure, there was help 2/3rds of the way up

SS:
DB Standing OHP – 60x6, 60x6, 60x6, 60x6, 60x6
DB Deadlift* – 95x6, 95x6, 95x6, 95x6, 60x6
*this weight is extremely tough on my hands, will need to stay here a while

SS:
Standing calf raise machine* – 240x8. 280x8, 320x8, 340x8, 280x8
Rope/cable upright row – 150x6, 170x6, 180x6, 190x6, 160x12
*next time, no ramping, stick with 300 (for my back)

tri-pressdown – 80x6, 90x6, 100x6, 105x6*
*poor form on last set

Pullup test - 15

SS :
BW Squats – 12, 12
Plank – 30s, 30s
underhand cable row – 135x10, 135x10
bw single leg deadlift – 6, 6

373

31 May 2013

Squat – 135x5, 165x5, 195x3, 250x5, 270x3 295x10, 310x3, 320x3, 330x3, 335x3*, 340x1**
*last rep not to parallel, first time 335
**poor form, first time hitting 340, I do not plan on passing this for a while

SS:
Dips – +50x6, +70x6, +75x7, +80x9,
BB Row – 150x6, 170x6, 175x6, 180x6–>180x3
decrease weight for rows next time

SS:
Preacher curl* – 70x6, 80x7, 85x7, 90x7, 80x8
Skullcrushers – 80x6, 80x6, 80x6, 80x6,x
*assuming bar weighs 30

Hanging leg raise --6,6,6*,6*
*last couple reps had some slightly uncomfortable clicking in my right shoulder.

374

Military press – 65x5, 75x5, 90x3, 110x5, 120x5, 125x13, 125x3, 135x3, 140x3, 145x3

SS:
Flat DB Bench* – 80x10, 80x10, 80x8, 80x8,x
Semi pronated chinups – 7, 8, 8, 8, 8
*4x10 was ambitious, will do 4x8 or 9 next week, goal is 5x10

SS:
1 Leg Ham Curl – 60x6, 70x6, 80x6, 90x6,
Leg press calf raise – 450x12, 450x12, 500x12, 550x12

Static Lunges – 135x6, 155x6 175x6, 195x6

375

Deadlift - 135x5, 155x5, 175x3, 195x5, 215x3, 225x13, 245x3, 265x3, 275x3, 295x3, 305x3,315x3

SS:
chain grip cable row – 121x6, 143x6, 165x6, 187x6, 187x8
seated calf raise – 135x8, 180x8, 180x8,180x12, 180x12–>135x10–>90x12–>35x12

SS:
DB incline bench – 80x8, 80x8, 80x9, 80x9
Hammer curl – 45x6, 45x6, 45x6, 45x8

Pullups – (wider than shoulder) 6, 6, 6, 6, 6, 4, 4, 4,4

376

bench --135x5, 145x5, 165x3, 195x5, 205x5, 210x10, 220x3, 230x3, 235x1, 240x1, 245x1, 250x1, 255x1

db deadlift – 90x6, 90x6, 90x6, 90x6, 90x6

db standing ohp – 60x6, 60x6, 60x6, 60x6, 60x6,

rope cable upright row – 120x8, 140x8, 160x8, 160x8, 160x8

reverse flies – 70x10, 80x10, 90x10, 100x10, 110x10

tricep pressdown – 70x8, 80x8, 90x8, 90x8

377

Squat – 135x5, 165x5, 195x3, 240x5, 260x5, 275x15, 295x3, 305x3, 315x3, 325x3

SS:
Dips – +70x9, +70x9,+70x8,+70x7,
BB Row – 165x6, 165x6,165x6,165x6,

SS:
Preacher curl – 70x7, 80x7, 85x7, 90x7, 80x7
1 arm standing tri ext – 30x6, 35x6, 40x6, 40x6, 40x6,

Hanging leg raise --6,6,6,6

378

Saturday June 29th

Military press – 65x5, 75x5, 95x3, 130x3 , 125x3, 135x12, 135x3, 140x3, 145x3, 150x3, 155x3

SS:
Flat DB Bench* – 80x10, 80x10, 80x9, 80x9, 80x8
Semi pronated chinups – 8, 8, 9, 9, 6

SS:
1 Leg Ham Curl – 60x6, 70x6, 80x6, 90x6,
Leg press calf raise – 450x12, 450x12, 500x12, 550x12

Static Lunges – 135x6, 135x6, 135x6, 135x6,

379

Deadlift - 135x5, 155x5, 175x3, 210x3, 225x3, 235x12, 255x3, 275x3, 290x3, 305x3, 315x3,320x3, 325x3

SS:
chain grip cable row --143x6, 165x6, 187x6, 192x6, 192x8,
seated calf raise – 160x8, 185x8, 195x8,195x12, 200x8

SS:
DB incline bench – 80x8, 80x9, 80x9, 80x11
Hammer curl – 45x6, 45x6, 45x6, 45x8

Pullups – (wider than shoulder) 6, 6, 6, 6, 6, 5, 5, 5,4,5

Front Squat – 45x5, 95x5, 115x5, 135x5

380

bench --105x5, 135x5, 155x3, 205x3, 210x3, 225x8*, 230x3, 240x1, 245x1, 250x1, 255x1, 260x1**, 260x1
*8th rep had a little help at my sticking point
*after weeks of failing, finally hit 260.

SS:
db standing ohp – 60x6, 60x6, 60x6, 60x6, 60x6
db deadlift – 80x6, 80x6, 80x6, 80x6, 80x8

SS:
rope cable upright row – 66x8, 77x8, 88x8, 99x8
reverse flies – 70x10, 80x10, 90x10, 100x10,

tricep pressdown --66x8, 77x8, 88x8, 99x8, 104x8

pullup test - 15