Deat's Log

Training Training Logs
541

Heavy Bench
405 x 1 x 2 sets (first set was a 9, second was a 10)
385 x 1 x 2 sets (7.5, 8)

542

Heavy Bench
405 x 1 x 2 sets (first set was a 9, second was a 10)
385 x 1 x 2 sets (7.5, 8)

543

got sick with a bad cold didn’t train for 7 days

decided to take a run a 440 bench and missed

bar x 10
135 x 5
185 x 3
225 x 2
275/315/355/395 x 1
440 x miss (very close, technique was 7/10)

544

gym weight 271

545

running “size and strength program” by Josh Bryant

Can decide to make run at 500 bench or cut down.

546

Family and work keeping me busy

Legs (yesterday)
Squat
335 x 10 x 3 sets

Leg Press
6pps x 30 x 4 sets

Leg Curl
150 x 9 x 4 sets

SHoulders (today)
Standing Military
185 x 1
240 x 1 (happy birthday america)

185 x 5, 5, 5, 4, 3

Rear Delt DB Raise
35 x 30 x 4

45 lb plate front raise
45 x 30 x 4

Facepull Cable
50 x 15 x 4

547

Back

Rackpull setting 14
405 x 7
365 x 14

DB Row
100 x 29
80 x 28

DB Pullover
80 x 20
65 x 18

Cable Pulldown
60 x 20
50 x 18

Paused Hammer Curls
40 x 18
30 x 18

Barbell Curl
65 x 20
45 x 22

548

finished up 10 week linear periodization plan

observations: 1) picked to heavy of a weight with bench 2) volume wasn’t high enough to maintain adaptations on bench

Yesterday
Bench
385 x 2

Rest Pause (20 breaths)
Bench 335 x 2 x 6 sets

45 degree incline bb bench (20 breaths) this bothered shoulders
225 x 2 x 6 sets (+3 reps on last set)

DB Bench Max Reps
40 x 75 reps

Cable Flies
20 x 15 x 4 sets

549

Today Legs

Squat Rest Pause (20 breaths between sets)
365 x 2 x 6 (+3 reps last set)

Leg Press rest pause (15 breaths between sets)
6pps x 10 x 6 sets (10 reps last set)

Superset
Leg ext/leg curl
90 x 15/15/12/12
130 x 10/8/6/6

Calves Standing DB Calf Raise
150 reps total

550

Wednesday
Chest
Bench res pause
335 x 2 x 6 ( 3 last set), 305 x ?, 285 x ?, 265 x ?, 245 x ?, 225 x ?

DB Bench
40 x 80 reps

Thursday
Legs
Squats Rest Pause (30 sec between sets)
365 x 2 x 2, 375 x 2, 355 x 2, 335 x 2, 315 x 10

LEg Press
4pps x 30 x 3

Leg Curl
Ran the stack x 2

Tabata x 2
BW squats and reverse lunges

Today
shoulders, triceps biceps

Standing Military rest pause
185 x 2 x 6 ( 4 on last set) 135 x 10

Hammer DB Curl Rest Pause
70 x 2 x 6 ( 5 on last set)

Superset
Dip/DB curl w/ 35 lbs

25/25, 20/22, 15/15, 15/15