1/11
Warmup
Fat Bar Floor Press 70x10, 120x5,5,5, 160x5,5, 210x5, 190x5,5
CS Row 45x10, 70x10,10, 55x10,10
DB Bench 50x10, 60x8,5
Face Pull 4x20
Leg Press Random weights for 20
DB Swings 10 reps on the minute for 5 minutes
Didn’t realize how taxed my pressing muscles were til I jumped to the 60s, definitely reached failure on both sets. I tried to push through for a 9th and 6th rep but felt some twitching in my left pec so I shut it down.
1/13
Warmup
Deadlift 135x3, 185x3, 225x1, 275x1,1, 315x1,1,1, 225x8
Log Press 3x10
T-Bar Row 5x10
BPA 20,15,15
Green Band Ab 12,12, 15
DB Swing 10 reps on the minute for 5 minutes
I’ve been pulling conventional since I came back and It feels awesome. My goal for next week is to hit 315 for 5 singles. Probably coulda got 10 on the down set but I left a couple in the tank.
1/16
Warmup
Straight Bar Box Squat Barx10,10, 135x5, 185x3, 225x3, 275x3,3,3,3,3, 135x10,10
GHR BWx8,8,8,8,8
Hanging Leg Raise 5x10-12
Face Pull 5x20ish
Reverse Sled Drag 200x4 trips across the width of the gymnasium
1/18
Warmup
Fat Bar Floor Press 70x10, 120x5,5, 160x5,5, 210x5, 180x5,5
CS Row 5x10
DB Bench 35x10, 50x10, 65x10
Face Pull 3x20
Leg Press whatever was already on there x25
Reverse Sled Drags 3 trips
1/20
Warmup
Deadlift 135x5,5, 225x2,2, 275x1,1, 315x1,1,1,1,1
Deficit Deadlift 225x5,5,5
Axle Press 70x10, 90x10, 120x8, 70x10
T-Bar Row 5x10
BPA 3x20
Green Band Ab x20,20,25
Technique wasn’t the greatest on the last couple of sets of 315 but it felt fairly light. Deficit deads felt pretty good, gonna keep these as a regular as my weak spot is off the floor.
1/30
Warmup
Squat barx10,10, 135x5,5, 185x3,3, 225x2,2, 275x1,1,1, 285x1, 315x1
Deficit Deadlift 135x10, 185x10,10,10,10
Hanging Leg Raise 4x10, 8
315 was probably my best rep, gonna start wearing my belt again next week. 5 sets of 10 deficit deads were brutal. I’m gonna sore as hell tomorrow.
1/31
Recovery Session
A1) Bulgarian Split Squat 2x10
A2) CS DB Row 2x10
B1) GHR 2x10
B2) Pushup 2x15
C1) ER/IR/Side Raise 2x10 each
C2) Corner Press 2x10
D) Sprinter Situp 10,12
E) 200m walk/200m jog for 1 mile
PVC Roll/Stretch
2/1
Warmup
Bench 45x10, 95x5,5, 135x3,3, 165x3,3, 185x1,1, 205x1, 225x1
OHP 70x10, 90x10,10, 80x10,8
CS Row 70x10,10,10,10,10
Face Pull mini x 20,20,30
Trap Bar Farmer Walk 135x3 trips across bball court
Bench felt good. 225 was fast and easy, just need to groove my technique.
2/3
Warmup
135x5,5, 225x2,2, 275x1,1, 315x1, 365x0
Squat 5x10 @ 135
Green Band Abs 5x12-15
Felt like crap today because I was uup til 4 doing homework last night…365 is definitely there, I was just drained. I’ll conquer it next week for sure. Got a decent lift in despite the circumstances.
2/4
Warmup
Press barx10, 95x5,5, 135x1,1,1,3
Bench 5x10 @ 135
Lat Pull 5x10 @ stack 12
Rippetoe Extension x10
Curls x10
BPA 3x20
Had no f’ing energy what’s so ever, staying up late thursday is still lingering. Got the work in that was required of me tho.
2/6
Warmup
SSB Squat 80x10,10, 170x3,3, 260x2,2,2, 310x2, 330x1
Deadlift 5x10 @ 135
Hanging Leg Raises 5x10
Squats felt good and fast, coulda pushed the weight higher but I didn’t have any spotters.
2/7 - Recovery/Conditioning
Bulgarian Split Squat 2x10
CS Row 2x10
GHR 2x5
Pushup 2x15
YTL 2x10
Side Raises 2x10
Sprinter Situp 2x10
PROWLER 4 trips down and back lenght of bball court w/100lbs
2/8
Warmup
Bench Barx10,10, 95x5, 135x4,4, 165x4, 185x4, 205x2,2, 225x3
OHP (axle) 5x10
CS Row 5x10
Face Pull 3x20, 1x40
Had the worst handoff imagineable on 225 from a 135lb bro that did curls for an hour. How these people find their way to our weight club always baffles me.
2/10
Warmup
Deadlift 135x5,5, 225x3,3, 275x1,1, added belt 315x1, 365x1, removed belt 315x3,3,2
Squat 5x10 @ 185
Standing Green Band Ab 5x12
Reverse Crunch x12
Great night deadlifting 365 was a technique pr and 315x3 was an overall pr. Think I’ve finally nailed down my deadlift technique, definitely far from perfect, just needs some refining. 400 should be right around the corner.
2/11
Warmup
Press 45x15, 95x5, 5, 135x3,3,3
Bench Press 5x10 @ 135
Lat Pulldown 5x10 @ Stack 12
DB Rippetoe Extension 10,12
DB Hammer Curl 10,12
BPA 3x20
PROWLER Press/Row Down - Push Back x 4 trips
2/13
Warmup
SSB Box Squat 80x10, 170x5,5, 260x2,2, 310x1,1, 350x1,1
Deadlift 5x10 @ 135
Hanging Leg Raises 5x10
Squats were good, just gotta get more time under the bar.
2/14
Condition/Recovery
A1) Goblet Squat 2x10
A2) CS DB Row 2x10
B1) GHR 2x5
B2) Pushup 2x10
C) Shoulder Raises 2x12
D) Reverse Crunch 2x12
PROWLER @ 45lbs
Trip 1 - Presses down, Walk back
Trip 2 - Rows down, Walk back
Trip 3 - Scarecrows down, Walk back
Trip 4 - Presses down, Sprint back
Trip 5 - Scarecrows down, Sprint back
Trip 6 - Rows down, Sprint back
2/15
Warmup
Bench 45x15, 95x5, 135x5,5, 165x5, 185x3, 205x1, 225x3, 245x1, RAM 255x3
OHP 5x10
CS Row 5x10
Face Pull 70lbs x 20,25,30
Benching went pretty well tonight, 225 felt light and might’ve even got a double with 245. Used this RAM thing another guy had in the weightroom, it was pretty sweet, might have to get one of my own lol.
2/17
Warmup
Deadlift 135x5,5, 225x3,3, 275x1,1, 315x1,1, 365x1,1
SSB Squat 4x10 @ 170
Green Band Ab x12,12,15
Was up pretty late working on school work again tonight (trying to graduate sucks). Whatever, powered through and got in the required work. 365 didn’t look great but I’m slowly making it my b*tch, 405 should come before may. Didn’t have much left in the tank for rep/accessory work but I fell back on my mantra of, “Don’t be a pussy,” and got some in anyway.
2/18
Warmup
Log Press 4x5, 4
DB Bench 2x10
Lat Pulldown 2x20
BPA x20
Face Pull x20
Backed off on the intensity today. Just got a good pump in and got out.