2/22
Warmup
SSB Squat 80x10, 170x5,5, 220x5, 260x3,3, 310x3,3,3,3
Deadlift 3x10 @ 135
Green Band Ab 3x12
Face Pull 3x12
2/24
Warmup
Bench 45x15, 135x5,5, 165x3, 185x2,2, 205x1, 225x3, 245x1, 255x1, 185x5,5
OHP 5x10 w/Axle
CS Row 5x10
Face Pull x20, 25, 30
2/25
Warmup
Deadlift 135x5,5, 225x3,3, 275x1,1, 315x1,1, 365x1,1,1 (Sloppy), 275x5
SSB Squat 5x10 @ 170
DB Press 2x20
Lat Pull 2x20
Green Band Ab x12, 20
315 felt really light and fast. For some reason my form goes to slop when I jump up to 365. I will make 365 my b*tch.
2/27
Warmup
Squat 45x10, 135x10, 225x3,3, added belt 275x3,3, 315x3,3, 5
Deadlift 4x5 @ 225
Hanging Leg Raise 6x10
Face Pull 5x20
Low back was still really sore from deadlifting saturday so I backed of the volume for accessory deads. Made up for it in volume with abs and upperback.
2/27
Warmup
Goblet Squat x20
CS DB Row x20
GHR x6
Pushup x20
BPA x30
Sprinter Situp x20
PROWLER Sprint 4x~40yds
2/29
Warmup
Bench 45x10, 95x15, 135x5,5, 165x3, 185x2, 2, 205x1, 225x2, 1, 245x1, 260x0
OHP 5x10
DB Row 5x10
Face Pull 5x20
3/3
Warmup
Deadlift 135x5,5, 225x3,3, added belt 275x1,1, 315x1,1, 345x1, 365x1,1, 275x5,5
Squat 135x10, 10, 185x10
Green Band Ab 5x12-15
Face Pull 5x15
365 Felt much better this week. Need to set my low back in a better position at the start of the pull.
3/5
Warmup
Squat 80x10, 170x10,5, 220x3,3, 240x5, 275x5, 315x5
Trap Deadlift 185x 10,10, 7
Hanging Leg Raises 5x10
BPA 5x15
3/6
Condition/Recovery
Goblet Squat x20
Cable Row x20
Back Extension x20
Pushup x20
BPA x30
Ab Wheel x10
PROWLER Sprint 10x width of basketball court
3/7
Warmup
Bench 45x10, 95x5, 135x5, 135x5, 165x5, 195x5, 225x5 (Ugly)
OHP 5x10
DB Row 5x10
Face Pull 5x20
Ab Wheel x20
3/8
Condition/Recovery
Squat x15ish
Cable Row x20
GHR x8ish
CG Bench x20
BPA x30
Face Pull x30
Ab Wheel x10
PROWLER Sprint 6x40yds w/45lbs.
3/9
Warmup
Deadlift 135x5,5 added belt 225x3,3, 245x5, 275x5, 315x5 (Rep pr!)
Back Ext on GHR 5x10
Ab Wheel 5x10
Face Pull 4x15, x40
Deadlifting went really well tonight, setup and overall technique felt really good. Probably could’ve grinded out 6 or 7 with the 315 but my hamstring that I tore 2 years ago started to feel kinda funny on the last 2 reps so I took the pr and shut it down. Now for some ice and some food.
3/10 - Upper Accessory
Warmup
Log Press 5x5
DB Bench 5x10
Lat Pull 5x10
OH Tri Ext 2x20
Curl 2x20
BPA 3x20
Face Pull x20
PROWLER Sprint 6x~40yds w/45lbs
Instead of doing 5/3/1 for my press on saturdays I’m gonna do more of an upper accessory/rep day instead. Since I deadlift on friday nights I feel pretty wore out when I come to the gym on friday so I’m just gonna go with getting a solid upper body pump in type workout in and back off on the weights/intensity. I’ve also decided I want to do pl meet this summer. Not sure when/where but I’ll do some digging.
3/12
Warmup
Squat 45x10, 135x10, 185x5, added belt 225x5, 275x2, 260x3, 295x3, 330x4
Back Extension on GHR 5x10
Hanging Leg Raise 5x10
Face Pull 4x15, x30
Squatting felt really good. Shouldve gone for broke with 330 might’ve gotten a couple more reps.
3/13
Condition/Recovery
Lunge x20
DB CS Row x20
GHR x8
Pushup x20
BPA x 30
Face Pull x30
Ab Wheel x10
PROWLER Sprint 6xWidth of basketball court @ 45lbs
4xWidth of basketball court @ 90lbs
3/14
Warmup
Bench 45x10, 95x10, 135x3,3,3, 165x3, 180x3, 205x3, 230x4
OHP 45x10, 95x10,10,10,10, 45x20
Kroc Row 5x10
Face Pull 5x20
Ab Wheel x15ish
3/15
Condition/Recover
BW Box Squat x20
CS DB Row x20
GHR x5
Pushup Plus x20
Face Pull x30
DB Upright Row x20
Ab Wheel x10
PROWLER Sprint 10xWidth of Basketball Court w/45lbs
3/16
Warmup
Deadlift 135x5,5, 225x3, added belt x3, 275x1,1, 260x3, 295x3, 330x5 (rep pr!), 315x1 (just wanted to practice setup)
Back Ext on GHR 5x10
Ab Wheel 5x10
Face Pull 5x15-20
Pretty solid, feels like my dl is coming along nicely. Meant to get a vid of the 330 set as it feels like my low back is rounding on the last few reps of my rep max sets but I forgot. I doubt anybody reads this but I’ll definitely have vids of my squat and dead next week so any comments/advise is more than welcome. On another note I was up to 212 today, normally I hover around 205-210. I attribute this weight gain to the large pizza and 4 fat tires I consumed last night watching ISU down UConn!
I read this log all the time!! I like how you do facepulls and ab roll outs almost every day, Lol.
3/17
Press 45xBunch, 95x5,5,5,5,5
DB Bench 5x10
Chinup 5x6-8
BPA 5x20
Green Band Ab 3x12ish
PROLWER Sprint 10x wiidth of bball court with 45lbs