Ash's Training Log

Training Training Logs
481

2014-03-19 17:00 - BBB - Squat - C1 - W1

Squat

  • 140 lbs x 5 reps
  • 180 lbs x 5 reps
  • 225 lbs x 3 reps
  • 270 lbs x 5 reps
  • 290 lbs x 5 reps
  • 315 lbs x 6 reps
  • 325 lbs x 5 reps [PR]

Deadlift

  • 45 lbs x 5 reps
  • 135 lbs x 5 reps
  • 190 lbs x 10 reps
  • 190 lbs x 10 reps
  • 190 lbs x 10 reps
  • 190 lbs x 10 reps
  • 190 lbs x 10 reps

Comments: ss w/ hanging leg raise

Hanging Leg Raise

  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps

Comments: ss w/ deadlift

Hip Thrust

  • 160 lbs x 10 reps
  • 160 lbs x 10 reps
  • 160 lbs x 10 reps

Comments: on smith machine, assume bar is 10 lbs - ss hip thrust, back extension, leg curl

Leg Curl

  • 35 lbs x 10 reps
  • 35 lbs x 10 reps
  • 35 lbs x 10 reps [PR]

Comments: single leg curl - per leg. ss hip thrust, back extension, leg curl

Hyperextension

  • 10 reps
  • 10 reps
  • 10 reps

Comments: ss hip thrust, back extension, leg curl

Walking (Treadmill)

  • 10:00 2640 ft

Comments: 3 MPH - 10% incline

Farmer’s Walk

  • 35 lbs 295.3 ft
  • 35 lbs 295.3 ft
  • 35 lbs 393.7 ft

Comments: 35 lb plates

482

2014-03-22 13:00 - BBB - OHP - C1 - W2
Duration: 1 hour

Overhead Press

  • 65 lbs x 5 reps
  • 85 lbs x 5 reps
  • 95 lbs x 3 reps
  • 125 lbs x 3 reps
  • 135 lbs x 3 reps
  • 140 lbs x 3 reps
  • 145 lbs x 3 reps

SS1:

Bench Press

  • 45 lbs x 5 reps
  • 95 lbs x 5 reps
  • 150 lbs x 10 reps
  • 150 lbs x 10 reps
  • 150 lbs x 10 reps
  • 150 lbs x 10 reps
  • 155 lbs x 17 reps

Pull-Up

  • 3 reps
  • 5 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 12 reps

SS2:

EZ-Bar Curl

  • 50 lbs x 11 reps
  • 50 lbs x 11 reps
  • 50 lbs x 11 reps

Rope Triceps Extension

  • 70 lbs x 11 reps
  • 70 lbs x 11 reps
  • 70 lbs x 11 reps

Comments: not rope attachment, close grip

Face Pull

  • 67.5 lbs x 11 reps
  • 67.5 lbs x 11 reps
  • 67.5 lbs x 11 reps

Comments: seated face pull

Notes: this week felt harder but i blame poor nutrition.

483

2014-03-23 17:00 - BBB - DL - C1 - W1

Deadlift

  • 45 lbs x 5 reps
  • 135 lbs x 3 reps
  • 155 lbs x 5 reps
  • 190 lbs x 5 reps
  • 230 lbs x 3 reps
  • 305 lbs x 3 reps
  • 325 lbs x 3 reps
  • 345 lbs x 3 reps
  • 355 lbs x 3 reps [PR]

SS:

Squat

  • 45 lbs x 5 reps
  • 135 lbs x 5 reps
  • 200 lbs x 10 reps
  • 200 lbs x 10 reps
  • 200 lbs x 10 reps
  • 200 lbs x 10 reps
  • 210 lbs x 25 reps

Comments: ss w/ ab wheel. was very depleted after the last set.

Kneeling Ab Roller

  • 3 reps
  • 5 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 15 reps

Comments: ss with squat

SS:

Sumo Deadlift

  • 155 lbs x 7 reps
  • 155 lbs x 7 reps
  • 165 lbs x 8 reps [PR]

Comments: ss w calf raise and plank

Seated Calf Raise

  • 150 lbs x 10 reps
  • 155 lbs x 10 reps
  • 155 lbs x 12 reps

Comments: ss w sumo and plank

Plank

  • 1:00
  • 1:00
  • 1:00

Comments: ss w/ calf raise and sumo

Walking (Treadmill)

  • 11:00 2904 ft

Farmer’s Walk

  • 35 lbs 122 ft
  • 35 lbs 244 ft
  • 35 lbs 366 ft
  • 35 lbs 488 ft
  • 35 lbs 610 ft

Notes: this week really beat me down, none of my sets were particularly challenging, but i was feeling very depleted by the end… especially after my last set of squats.

484

2014-03-25 18:00 - BBB - Bench - C1 - W2
Duration: 1 hour 10 mins

Bench Press

  • 45 lbs x 5 reps
  • 95 lbs x 3 reps
  • 110 lbs x 5 reps
  • 135 lbs x 5 reps
  • 165 lbs x 3 reps
  • 220 lbs x 3 reps
  • 230 lbs x 3 reps
  • 245 lbs x 3 reps
  • 255 lbs x 3 reps [PR]

Comments: did a bit more of a warmup for bench this time and i think it helped, was afraid i wouldnt hit 255x3, and paused for a few breaths at the top of the 3rd rep, but i hit it.

SS1:

Overhead Press

  • 45 lbs x 5 reps
  • 65 lbs x 5 reps
  • 90 lbs x 10 reps
  • 90 lbs x 10 reps
  • 90 lbs x 10 reps
  • 90 lbs x 10 reps
  • 95 lbs x 20 reps [PR]
  • 70 lbs x 6 reps

Comments: ss with rows. 95x20, last rep was push press…so more like 95x19

Kroc Row

  • 70 lbs x 5 reps
  • 90 lbs x 10 reps
  • 90 lbs x 10 reps
  • 90 lbs x 10 reps
  • 90 lbs x 10 reps
  • 95 lbs x 22 reps [PR]

Comments: ss with ohp

SS2:

Preacher Curl

  • 55 lbs x 11 reps
  • 55 lbs x 11 reps
  • 55 lbs x 12 reps

Comments: assumption is that bar is 25 lbs. ss with skullcrusher. wider grip.

EZ-Bar Skullcrusher

  • 60 lbs x 11 reps
  • 60 lbs x 11 reps
  • 60 lbs x 12 reps

Comments: ss with preacher curl.

Chin-Up

  • 5 reps
  • 5 reps
  • 5 reps

Comments: semi pronated - added these to keep a tiny bit of vertical pulling motion

Face Pull

  • 67.5 lbs x 11 reps
  • 67.5 lbs x 11 reps
  • 67.5 lbs x 12 reps

Comments: seated face pull

Walking (Treadmill)

  • 5:00 1312.3 ft

Notes: wasnt expecting today to work out the way it did, but hit everything.

485

2014-03-26 17:45 - BBB - Squat - C1 - W2
Duration: 1 hour 50 mins

Squat

  • 45 lbs x 5 reps
  • 145 lbs x 5 reps
  • 185 lbs x 5 reps
  • 225 lbs x 3 reps
  • 290 lbs x 3 reps
  • 315 lbs x 3 reps
  • 325 lbs x 3 reps
  • 335 lbs x 6 reps [PR]

Comments: was going for 335x5, didnt like my depth on rep 4 so i went for one more.

SS1:

Deadlift

  • 45 lbs x 5 reps
  • 135 lbs x 5 reps
  • 185 lbs x 3 reps
  • 210 lbs x 10 reps
  • 210 lbs x 10 reps
  • 210 lbs x 10 reps
  • 210 lbs x 10 reps
  • 225 lbs x 12 reps

Comments: ss w/ hanging leg raise

Hanging Leg Raise

  • 3 reps
  • 5 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps

Comments: ss w/ deadlift

ss2:

Hip Thrust

  • 175 lbs x 10 reps
  • 175 lbs x 10 reps
  • 175 lbs x 12 reps

Comments: on smith machine, assume bar is 10 lbs - ss hip thrust, back extension, leg curl

Leg Curl

  • 35 lbs x 11 reps
  • 35 lbs x 11 reps
  • 35 lbs x 12 reps

Comments: single leg curl - per leg. ss hip thrust, back extension, leg curl

Hyperextension

  • 11 reps
  • 11 reps
  • 12 reps

Comments: ss hip thrust, back extension, leg curl

Walking (Treadmill)

  • 5:00 1584 ft

Comments: 3 MPH - 5% incline

Notes: my mind wasnt all there today, but the training was fine

486

2014-03-28 06:50 - BBB - OHP - C1 - W3
Duration: 1 hour 10 mins

Overhead Press

  • 65 lbs x 5 reps
  • 80 lbs x 5 reps
  • 95 lbs x 3 reps
  • 125 lbs x 5 reps
  • 135 lbs x 3 reps
  • 155 lbs x 2 reps
  • 160 lbs x 2 reps [PR]

Comments: 2nd rep of 160 down to my chin but not all the way, still counting it,.

SS1

Bench Press

  • 45 lbs x 5 reps
  • 95 lbs x 5 reps
  • 135 lbs x 3 reps
  • 155 lbs x 10 reps
  • 155 lbs x 10 reps
  • 155 lbs x 10 reps
  • 155 lbs x 10 reps
  • 165 lbs x 15 reps
  • 145 lbs x 12 reps

Comments: probably could have done more of 165, but i wanted to try to do 145x20, attempted it but knew i wouldnt make it much further at 12 so I cut the set.

Pull-Up

  • 3 reps
  • 5 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 12 reps

SS2

EZ-Bar Curl

  • 50 lbs x 12 reps
  • 50 lbs x 12 reps
  • 50 lbs x 15 reps

Comments: ss tri ext, curls, face pull

Rope Triceps Extension

  • 70 lbs x 12 reps
  • 70 lbs x 12 reps
  • 70 lbs x 15 reps

Comments: not rope attachment, close grip.

Face Pull

  • 70 lbs x 12 reps
  • 70 lbs x 12 reps
  • 70 lbs x 15 reps

Comments: seated face pull, ss tri ext, curls, face pull

487

2014-03-29 13:00 - BBB - DL - C1 - W3
Duration: 2 hours 30 mins

Deadlift

  • 45 lbs x 5 reps
  • 135 lbs x 3 reps
  • 155 lbs x 5 reps
  • 190 lbs x 5 reps
  • 230 lbs x 3 reps
  • 285 lbs x 5 reps
  • 325 lbs x 3 reps
  • 365 lbs x 2 reps
  • 375 lbs x 3 reps [PR]

Comments: 375x3 was off of pads because i was being too loud. Also i think i bounced the bar more than i usually do. also need to work on my lockout.

Squat

  • 45 lbs x 5 reps
  • 135 lbs x 5 reps
  • 185 lbs x 3 reps
  • 220 lbs x 10 reps
  • 220 lbs x 10 reps
  • 220 lbs x 10 reps
  • 220 lbs x 10 reps
  • 230 lbs x 25 reps

Comments: ss w/ ab wheel. i thought last week kicked my ass… that last set today was a brand new experience in exhaustion

Kneeling Ab Roller

  • 3 reps
  • 5 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 12 reps

Comments: ss with squat

Sumo Deadlift

  • 165 lbs x 8 reps
  • 175 lbs x 8 reps
  • 185 lbs x 10 reps [PR]

Comments: ss w calf raise and plank

Seated Calf Raise

  • 135 lbs x 12 reps
  • 160 lbs x 12 reps
  • 160 lbs x 13 reps

Comments: ss w sumo and plank

Plank

  • 1:00
  • 1:00
  • 1:00

Comments: ss w/ calf raise and sumo

Farmer’s Walk

  • 35 lbs 130 ft
  • 35 lbs 260 ft
  • 35 lbs 390 ft
  • 35 lbs 390 ft

Walking (Treadmill)

  • 11:00 2904 ft
488

skipped a couple posts… deload not listed

2014-04-01 17:00 - BBB - Squat - C1 - W3
Duration: 2 hours 20 mins

Squat

  • 45 lbs x 5 reps
  • 145 lbs x 5 reps
  • 185 lbs x 5 reps
  • 225 lbs x 3 reps
  • 270 lbs x 5 reps
  • 315 lbs x 3 reps
  • 350 lbs x 3 reps [PR]
  • 360 lbs x 2 reps
  • 365 lbs x 2 reps [PR]

Comments: had someone film me for 360x2, have not been going as deep as I thought I have been lately. will need to adjust. 365 was deeper than 360

Deadlift

  • 45 lbs x 5 reps
  • 135 lbs x 5 reps
  • 185 lbs x 3 reps
  • 225 lbs x 10 reps
  • 225 lbs x 10 reps
  • 225 lbs x 10 reps
  • 225 lbs x 10 reps
  • 235 lbs x 13 reps

Comments: ss w/ hanging leg raise

Hanging Leg Raise

  • 3 reps
  • 5 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps

Comments: ss w/ deadlift

Hip Thrust

  • 100 lbs x 12 reps
  • 100 lbs x 12 reps
  • 100 lbs x 12 reps

Comments: , assume bar is 10 lbs - ss hip thrust, back extension, leg curl

Leg Curl

  • 40 lbs x 12 reps
  • 40 lbs x 12 reps
  • 40 lbs x 12 reps [PR]

Comments: single leg curl - per leg. ss hip thrust, back extension, leg curl

Hyperextension

  • 12 reps
  • 12 reps
  • 15 reps

Comments: ss hip thrust, back extension, leg curl

Walking (Treadmill)

  • 10:00 2640 ft

Notes: got rear ended while driving today, not a hard collision, but back was bugging me a bit but decided to go in anyway, and squatting cleared that up.

2014-03-31 18:00 - BBB - Bench - C1 - W3
Duration: 1 hour 30 mins

Bench Press

  • 45 lbs x 5 reps
  • 95 lbs x 3 reps
  • 110 lbs x 5 reps
  • 135 lbs x 5 reps
  • 165 lbs x 3 reps
  • 205 lbs x 5 reps
  • 230 lbs x 3 reps
  • 260 lbs x 2 reps [PR]
  • 270 lbs x 1 reps

Comments: 270 was 2 reps but the spotter helped through my sticking point through rep 2 (1/3 the way up)

Overhead Press

  • 45 lbs x 5 reps
  • 65 lbs x 5 reps
  • 95 lbs x 10 reps
  • 95 lbs x 10 reps
  • 95 lbs x 10 reps
  • 95 lbs x 10 reps
  • 100 lbs x 18 reps
  • 100 lbs x 10 reps

Comments: ss with rows. couldnt get to 100x20, and 100x10 after was super tough. next week will do 100@ 5x10

Kroc Row

  • 60 lbs x 5 reps
  • 95 lbs x 10 reps
  • 95 lbs x 10 reps
  • 95 lbs x 10 reps
  • 95 lbs x 10 reps
  • 95 lbs x 10 reps
  • 95 lbs x 15 reps

Comments: ss with ohp. next week will do -90 @ 5x12

Preacher Curl

  • 55 lbs x 12 reps
  • 55 lbs x 12 reps
  • 55 lbs x 15 reps

Comments: assumption is that bar is 25 lbs. ss with skullcrusher. wider grip.

EZ-Bar Skullcrusher

  • 60 lbs x 12 reps
  • 60 lbs x 12 reps
  • 60 lbs x 15 reps

Comments: ss with preacher curl.

Chin-Up

  • 6 reps
  • 7 reps
  • 6 reps
  • 6 reps

Face Pull

  • 72.5 lbs x 12 reps
  • 72.5 lbs x 12 reps
  • 72.5 lbs x 15 reps [PR]

Comments: seated face pull

Notes: eating wasnt the best today. i think it may have affected my bench a little. having weird issues with my right front delt but it goes away after im warmed up.

2014-04-10 17:00 - BBB - OHP - C2 - W1
Duration: 1 hour 30 mins

Overhead Press

  • 65 lbs x 5 reps
  • 80 lbs x 5 reps
  • 95 lbs x 3 reps
  • 125 lbs x 5 reps
  • 135 lbs x 5 reps
  • 145 lbs x 5 reps
  • 150 lbs x 5 reps [PR]

Bench Press

  • 45 lbs x 5 reps
  • 95 lbs x 5 reps
  • 135 lbs x 3 reps
  • 165 lbs x 10 reps
  • 165 lbs x 10 reps
  • 165 lbs x 10 reps
  • 165 lbs x 10 reps
  • 175 lbs x 14 reps
  • 135 lbs x 5 reps

Pull-Up

  • 3 reps
  • 5 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 12 reps

EZ-Bar Curl

  • 60 lbs x 10 reps
  • 60 lbs x 10 reps
  • 60 lbs x 12 reps

Comments: ss tri ext, curls,

Rope Triceps Extension

  • 71 lbs x 10 reps
  • 71 lbs x 10 reps
  • 71 lbs x 12 reps

Comments: not rope attachment, close grip. ss curls

Face Pull

  • 77 lbs x 10 reps
  • 71 lbs x 11 reps
  • 77 lbs x 12 reps [PR]

Cable Seated Row

  • 121 lbs x 6 reps
  • 165 lbs x 6 reps
  • 187 lbs x 6 reps

Bodyweight Dip

  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
489

**2014-04-11 - BBB - DL - C2 - W1
Duration: 2 hours 30 mins

Deadlift

  • 45 lbs x 5 reps
  • 135 lbs x 5 reps
  • 165 lbs x 5 reps
  • 200 lbs x 5 reps
  • 240 lbs x 3 reps
  • 300 lbs x 5 reps
  • 320 lbs x 5 reps
  • 345 lbs x 5 reps
  • 355 lbs x 5 reps [PR]

Squat

  • 45 lbs x 5 reps
  • 135 lbs x 5 reps
  • 185 lbs x 3 reps
  • 230 lbs x 10 reps
  • 230 lbs x 10 reps
  • 230 lbs x 10 reps
  • 230 lbs x 10 reps
  • 240 lbs x 15 reps

Comments: ss w/ ab wheel. i thought last week kicked my ass… could have gone further than 240x15, but decided i didnt want to feel like shit today. still felt like shit anyway

Kneeling Ab Roller

  • 3 reps
  • 5 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 12 reps

Comments: ss with squat

Sumo Deadlift

  • 135 lbs x 6 reps
  • 185 lbs x 6 reps
  • 185 lbs x 6 reps

Comments: ss w calf raise and plank

Seated Calf Raise

  • 160 lbs x 10 reps
  • 170 lbs x 12 reps
  • 180 lbs x 12 reps

Comments: ss w sumo and plank

Plank

  • 1:00
  • 1:00
  • 1:00

Comments: ss w/ calf raise and sumo

Farmer’s Walk

  • 35 lbs 130 ft

Walking (Treadmill)

  • 5:00 1500 ft

2014-04-13 - BBB - Bench - C2 - W1
Duration: 1 hour 30 mins

Bench Press

  • 45 lbs x 5 reps
  • 110 lbs x 5 reps
  • 140 lbs x 5 reps
  • 165 lbs x 3 reps
  • 210 lbs x 5 reps
  • 220 lbs x 5 reps
  • 235 lbs x 8 reps [PR]
  • 240 lbs x 5 reps [PR]

Comments: 235 - 8th rep spotter helped a bit

Overhead Press

  • 45 lbs x 5 reps
  • 65 lbs x 5 reps
  • 100 lbs x 10 reps
  • 100 lbs x 10 reps
  • 100 lbs x 10 reps
  • 100 lbs x 10 reps
  • 105 lbs x 13 reps

Comments: ss with rows. couldnt get past 13 reps, but probably because i was fatigued from the bench

Kroc Row

  • 60 lbs x 5 reps
  • 90 lbs x 12 reps
  • 90 lbs x 12 reps
  • 90 lbs x 12 reps
  • 90 lbs x 12 reps
  • 90 lbs x 12 reps

Comments: ss with ohp. next week will do -90 @ 5x12

Preacher Curl

  • 60 lbs x 10 reps
  • 60 lbs x 10 reps
  • 60 lbs x 12 reps

Comments: assumption is that bar is 25 lbs. ss with skullcrusher. closer grip.

EZ-Bar Skullcrusher

  • 70 lbs x 10 reps
  • 70 lbs x 10 reps
  • 70 lbs x 12 reps [PR]

Comments: ss with preacher curl.

Face Pull

  • 72.5 lbs x 10 reps
  • 72.5 lbs x 10 reps
  • 72.5 lbs x 12 reps

Comments: seated face pull

Chin-Up

  • 6 reps
  • 8 reps
  • 10 reps

Comments: semi pronated close grip

2014-04-14 - BBB - Squat - C2 - W1
Duration: 2 hours 20 mins

Squat

  • 45 lbs x 5 reps
  • 155 lbs x 5 reps
  • 185 lbs x 5 reps
  • 225 lbs x 3 reps
  • 280 lbs x 5 reps
  • 300 lbs x 5 reps
  • 325 lbs x 8 reps [PR]
  • 340 lbs x 5 reps [PR]

Comments: legs had not recovered yet from friday yet – probably wasnt eating enough (havent tracked macros in a week or so) so it was difficult. as such my 340x5 was low depth (probably could have done better but my mind wasnt there). i think 340x8 was fine…

Deadlift

  • 45 lbs x 5 reps
  • 135 lbs x 5 reps
  • 185 lbs x 3 reps
  • 240 lbs x 10 reps
  • 240 lbs x 10 reps
  • 240 lbs x 10 reps
  • 240 lbs x 10 reps
  • 250 lbs x 12 reps

Comments: ss w/ hanging leg raise

Hanging Leg Raise

  • 3 reps
  • 5 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps

Comments: ss w/ deadlift

Hip Thrust

  • 100 lbs x 12 reps
  • 100 lbs x 12 reps
  • 100 lbs x 12 reps

Comments: , assume bar is 25 lbs

Leg Curl

  • 40 lbs x 10 reps
  • 40 lbs x 10 reps
  • 40 lbs x 12 reps

Comments: single leg curl - per leg. ss back extension, leg curl

Hyperextension

  • 10 reps
  • 10 reps
  • 12 reps

Comments: back extension, leg curl - 10 lbs x3

Walking (Treadmill)

  • 10:00 2640 ft

Notes: need to eat more.

2014-04-17 - BBB - OHP - C2 - W2
Duration: 1 hour 30 mins

Overhead Press

  • 65 lbs x 5 reps
  • 80 lbs x 5 reps
  • 95 lbs x 3 reps
  • 135 lbs x 3 reps
  • 145 lbs x 3 reps
  • 155 lbs x 3 reps
  • 160 lbs x 3 reps [PR]
  • 165 lbs x 2 reps [PR]

Bench Press

  • 45 lbs x 5 reps
  • 95 lbs x 5 reps
  • 155 lbs x 3 reps
  • 175 lbs x 10 reps
  • 175 lbs x 10 reps
  • 175 lbs x 10 reps
  • 175 lbs x 10 reps
  • 180 lbs x 12 reps

Comments: 180x12- spotterhelped on 12th rep

Pull-Up

  • 3 reps
  • 5 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 12 reps

EZ-Bar Curl

  • 60 lbs x 11 reps
  • 60 lbs x 11 reps
  • 60 lbs x 12 reps

Comments: ss tri ext, curls,

Rope Triceps Extension

  • 77 lbs x 11 reps
  • 77 lbs x 11 reps
  • 77 lbs x 12 reps

Comments: not rope attachment, close grip. ss curls

Face Pull

  • 77 lbs x 11 reps
  • 77 lbs x 11 reps
  • 77 lbs x 12 reps

Cable Seated Row

  • 121 lbs x 6 reps
  • 165 lbs x 6 reps
  • 187 lbs x 6 reps

Bodyweight Dip

  • 12 reps
  • 12 reps
  • 12 reps
  • 15 reps

Comments: wide grip