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Training Training Logs
121

Squat: 235 x 5, 265 x 3, 295 x 8

Deadlift: 275 x 5, 315 x 3, 345 x 5

Leg Press: 360 x 15, 410 x 15, 450 x15, 500 x 15, 540 x 15

Leg Curl: 95 x 15 x 2, 110 x 15 x 2, 125 x 15
Leg Extension: 90 x 12 x 2, 130 x 12 x 2

Ab Roll-out: BW x 12 x 4
Goodmorning: 95 x 10 x 4

122

Bench: 185 x 5, 205 x 3, 235 x 5

Weighted Dips: (BW 45) x 10 x 4

DB Flys: 30s x 12 x 4

Triceps Pushdowns: 50 x 20, 57.5 x 20 x 2, 65 x 20 x 2

Push-ups: BW x 30, 30, 28, 26

123

Cycle 9: 5/3/1 Pyramid
BW = 202

Bench TM = 235
Squat TM = 305
Press TM = 155
Deadlift TM = 345

I will be roughly running the following template.

ā€” Upper Body ā€”

  1. Medball Throws

2a. Pulling
2b. Rear Delt

3a. 5/3/1 Main Lift
3b. Pulling

  1. 350 Method Main Assistance

  2. Vanity

ā€” Lower Body ā€”

  1. Jumps/Cleans

  2. 531 Main Lift

  3. ā€œPlate, Quaterā€ Main Assistance

  4. Hamstrings/Lower Back

  5. Abs

I will be doing 5/3/1 pyramid the pausing down sets on bench and squat. I also want to try to add cardio/conditioning at the end of most training sessions. The 350 method in from Paul Carter and is simply try to get 50 total reps in 3 sets then increase weight. The ā€œPlate, Quarterā€ is I think from Dan John maybe? It was an article I cannot remember on t-nation. Anyways it is 45 x 10, 135 x 10, 185 x 10, 225 x 10, ā€¦ Stop when you can no longer do 10 reps.

124

Medball Throws

Pull-ups: 50
Face Pulls: 100

Bench: 155 x 5, 175 x 5, 200 x 12, 175 x 5, 155 x 5
Chest Supported Row: 5 sets

Incline: 135 x 14,10,9 (33 total)

DB Biceps/DB Triceps

Basketball: 30 min

125

Jumps

Squat: 200 x 5, 230 x 5, 260 x 10, 230 x 5, 200 x 5

Snatch Grip Deadlift: 45, 95, 135, 185, 225 x 10, 275 x 5

Unilateral Back Extension: 50 each leg

Sit-ups: 100

126

Medball Throws

Pull-ups: 50

Press: 100 x 5, 115 x 5, 130 x 10, 115 x 5, 100 x 5
Inverted BW Row: 50

Close Grip Bench: 135 x 20, 12, 8 (40 total)

BB Curl: 55 x 22, 13, 9 (44 total)

127

Cleans: 95 x 5, 115 x 5, 135 x 5

Deadlifts: 225 x 5, 260 x 5, 295 x 5, 260 x 5, 225 x 5

Front Squat: 45 x 10, 95 x 10, 135 x 10

DB Side Bends

128

Medball Throws

Bench: 165 x 3, 190 x 3, 215 x 10, 190 x 3, 165 x 3
Face Pulls

Incline: 135 x 21, 9, 10 (40 total)

DB Biceps/DB Triceps

129

Jumps

Squat: 215 x 3, 245 x 3, 275 x 8, 245 x 3, 215 x 3

Snatch Grip Deadlift: 45, 95, 135, 185, 225 x 10
Pulldown Abs

Back Extension
Leg Raises

130

Medball Throws

Press: 110 x 3, 125 x 3, 140 x 7, 125 x 3, 110 x 3
Pull-ups

Close Grip Bench: 135 x 20, 12, 10 (42 total)

Face Pulls

BB Curls: 55 x 30, 13, 10 (53 total)

Basketball: 40 min, ran a couple full court games definitely out of basketball shape, but I need to start somewhere

131

Cleans: 95 x 5, 115 x 5, 135 x 5, 155 x 5

Deadlift: 245 x 3, 275 x 3, 315 x 12, 275 x 3, 245 x 3

Front Squat: 45, 95, 135, 155 x 10, 175 x 5

Hanging Leg Raises
DB Side Bends

132

Medball Throws

Pull-ups
Face Pulls

Bench: 175 x 5, 200 x 3, 225 x 7, 200 x 3, 175 x 5

Seated Cable Row

Incline: 135 x 21, 13, 9 (43 total)

DB Biceps
DB Triceps

Airdyne: 15 min/161 cal

133

Jumps

Squat: 230 x 5, 260 x 3, 290 x 5, 260 x 3, 230 x 5

Snatch Grip Deadlift: 45, 95, 135, 185, 225 x 10, 275 x 3

134

Medball Throws

Seated Cable Row
Face Pulls

Press: 115 x 5, 135 x 3, 145 x 6, 135 x 3, 115 x 5
Pull-ups

Close Grip Bench: 135 x 28, 15, 10 (53 total)

BB Curl: 65 x 21, 12, 9 (42 total)

135

Cleans: 95 x 5, 115 x 5, 135 x 3, 155 x 1, 175 x 1, 185 x 3

Deadlift: 260 x 5, 295 x 3, 330 x 10

Swiss Ball Hamstrings
Abs

Airdyne: 15 min/179 cal

136

Cycle 9: 5/3/1 Pyramid

BW = 202

Bench TM = 235
Squat TM = 305
Press TM = 155
Deadlift TM = 345

137

Played an Intramural Basketball game. It was a good run.

138

Medball Throws

Bench: 155 x 5, 175 x 5, 200 x 12, 175 x 5, 155 x 5

Pull-ups
Lat Pulldowns

Incline: 155 x 15, 8, 5 (28 total)

Tricep Pushdowns
Face Pulls
Curls

139

Cycle 10: Beyond 531 1.1

Bench TM = 235
Squat TM = 305
Press TM = 155
Deadlift TM = 345

I am switching middle cycle to Beyond 531. I am not switching becauses of training ADD. I am switching because I have been struggling to get my workouts in.

The gym I go to has only 2 squat racks :frowning: and on squat day if a cannot get on a squat rack for 20 minutes my training session is pretty much shot. I typically only have 45min - 60min in the weight room before class or work. Going to a full body routine allows my to bench first if squat racks are taken. I have been basically doing Beyond last week because of not being able to get on a squat rack, so I figure I should just do that program anyways.

140

Box Jumps

Squat: 215 x 3, 245 x 3, 275 x 8

Bench: 175 x 5 x 5

Pull-ups
Side Bends
Triceps Pushdowns