Drewc64's Motivation Log

Training Training Logs
21

1/22
standing DB-vert press
60 x 12
65 x 12
70 x 8

Flat Bench Press
warmup
185 x 8
225 x 8
Working
265 x 3
275 x 3
275 x 3
275 x 3
275 x 3
285 x 3
285 x 3
285 x 3
295 x 3
305 x 3

seated DB vert press
60 x 10
60 x 10
65 x 8

narrow grip cable tri extension
70 x 15
60 x 18
70 x 15
60 x 15

I’ll be out of town for work for a few days, so I wanted to hit a workout that wouldnt leave me too beat up. Im trying to play with rep progressions in a 10 x 3 that maximized total weight within the format. After the DB vert presses, first set of 265 (and even warmup sets) seems just as heavy as 305. I admittedly need to do a little less bench press, but its easy to do what your good at, especially when you get to do it laying down. I think I earned it from yesterday’s misery.

22

1/26
warmup:
jump rope
power clean
135 x 5
135 x 5
135 x 5

working
snatch 135 x 1—OH squat x 3
snatch 135 x 1—OH squat x 3
snatch 135 x 1—OH squat x 3
snatch 155 x 1—OH squat x 3
snatch 155 x 1—OH squat x 5
snatch 155 x 1—OH squat x 8
(need more 10s/5s to move up)

1 clean to FS set
185 x 10
205 x 8
225 x 8
(wanted 10 on all)

ab roller
x10
x6 (improvement)

situps
x10
x10

23

1/27
Bench press
185 x 10
185 x 8
Working
245 x 6
275 x 6
305 x 4-- had more
315 x 3
325 x 3

Incline DB
85 x 12
90 x 10
100 x 8
85 x 10

DB vert
50 x 10
55 x 10
55 x 10

Rope ext
50 x 15
50 x 12
50 x 12

24

1/28
2 power snatch-2 push press-1 OH squat
115
115
155
155
155

2 power clean 1 jerk x 2
205
205
205
225

snatch pull
185 x 3
185 x 3
205 x 3
205 x 3

push press-row 20-15-10
20x135
break
95x15…95x10

25

1/30
front squat
135x8
135x8
185x8
225x5
255x3
275x3
275x3

lat pull down 140x10
assisted pullups
bw-50x10
bw-50x8
bw-50x8 (6 good 2 shitty)
bw-60x5

db row
60x10
65x10
65x10

t-bar row neutral grip
90x10
90x10
90x10

ez bar curl
25s each side x 10
25s each side x 10
25s each side x 10

26

1/31
Flat bench
quick warmup
225 x 6
225 x 6
225 x 6
working

  1. 275 x 3
  2. 275 x 3
  3. 285 x 3
  4. 285 x 3
  5. 285 x 3
  6. 295 x 3
  7. 295 x 3
  8. 305 x 3
  9. 315 x 3
  10. 295 x 4

seated db vert oress
60 x 12
65 x 10
70 x 10

lat raise
20x12
20x12
20x10–15x8
20x10–15x8

27

2/3
Snatch focus day
Snatch for technique improvement - multiple sets/reps at all weights as determined by feel.
95
115
135
155

Snatch grip high pull
185 multiple sets

Clean… Snatch grip press… OH squat for reps
185 x 1 1 miss
185 x 3
185 x 2 1 miss
185 x 5

Full clean
185 x 5
185 x 5
205 x 5
205 x 5

Ab wheel
X10
X 10… This is improvement!!

Sit-ups
X10
X12

28

2/5
flat bp
warmup
30 seconds rest all sets
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
working
225 x 12 120sec rest
225 x 15 120sec rest
225 x 15 (wanted 18)

slight decline DB
90 x 12
85 x 12
85 x 12
85 x 12

high to mid cable cross over
25 x 15
20 x 18
20 x 18
25 x 15

Trying to balance heavy 10 x 3 with some lower weight, higher rep session.

Squat/Bench focus is causing pullups and rows to be cut back. Need to reaffirm needs there.

29

2/6
Back squat
Warmup
135 x 6
185 x 6
Working
225 x 6
225 x 6
255 x 6
275 x 6
315 x 3
315 x 3
335 x 3

Front squat
225 x 2
245 x 2
255 x 2
265 x 2
285 x2

Volume low, but everything felt solid. All weakness was in core, not legs. Good sign.

30

2/8
Warmup
Back squats
Bar x 10
Bar x 10
115 x 10

Snatch work to heavy single
Worked up to 155
Could not hit 175. My snatch sucks

Clean and jerk up to heavy 3 attempts (simulated meet)
245
255
265

Back squat
275 x 2
275 x 2
275 x 3
275 x 4
275 x 5

31

2/10
15 minute run due to all equipment being tied up from resolutioneers

Asstd pull-up
BW -50 x 10
BW-50 x 10
BW-55 x 10
BW-60 x 8

Narrow grip t-bar row
90 x 10
90 x 10
90 x 10
90 x 10

Curl machine
80 x 15
80 x 15
80 x 15

32

2/11
Flat bench press
Warmup
135 x 12
225 x 8
225 x 8
Working
275 x 6
285 x 6
295 x 4
305 x 3 (goal 4)
315 x 2
325 x 1 (goal 2)
335 x 1

Vertical press
135 x 12
185 x 3
185 x 3
175 x 3
175 x 4

Lat raise
25 x 10
25 x 10
25 x 7–15 x 8
25 x 7–15 x 8

33

2/12
Warmup
BSquat 95 x 10
BSquat 95 x 10

Snatch work
Focus on leg driver and pulling the bar vertical… With legs.
Some good reps
Snatch pulls 185

Max rep 155.

Clean work
Focus on straight arms into clean pull
Max pull 225 (or 245)

(1) power clean to front squat for reps
225 x 10
225 x 10
225 x 10

34

469×660 67.4 KB

Appropriate

35

2/14
Decline bench press
225 x 12
225 x 15
225 x 18

Incline bar bench press
205 x 8
205 x 8
185 x 7
185 x 8

Cable tri ext
57.5 x 15
65 x 15
65 x 15
65 x 15

Vert press barbell
Bar x 12
95 x 12
135 x 10
135 x 7

Cable tri ext
57.5 x 15
57.5 x 15

36

2/15
leg curl
100 x 15
100 x 10
Stretching

Front squat
Bar x 10
135 x 10
135 x 10
185 x 6
245 x 3
245 x 3
265 x 3
315 x 3
335 x 1
350 x 1
225 x 6
225 x 6
225 x 6
225 x 6

T bar row
90 x 12
90 x 12
90 x 12
90 x 12

37

2/16 ab wheel & sit-ups

2/17 found a Power lifting meet in 3 weeks. Very strongly considering entering. Must get weight down to next class though.

Bench press
185 x 12
185 x 10
225 x 6
245 x 6
275 x 3
295 x 2 paused reps
315 x 1 30 rest 315 x 1
335 x 1 paused
345 TNG
355 TNG

Pull-ups
BW x 8
BW x 5
BW x 6
BW-40 x 10
BW-40 x 8

Incline bar bench
135 x 15
185 x 12

Treadmill
20 minutes.

38

2/18 seems to have disappeared. Oly lifting day. Crappy work except OH squat 185 x 8

39

2/19
Warmup bar on back x 10 x 2
FS 135 x 10
225 x 10
245 x 8
265 x 6
245 x 8
225 x 10

Bar curl - time killer
60 x 10
60 x 10

Assisted pull-up
BW-50
X 10
X8
X8
X10 (longer rest)

Treadmill x 10 minutes.

40

2/20 ab work at home. Getting stronger. Hoping to see this transfer into squatting

2/21 short weights day -PL technique focus bench press
225 x 6
225 x 6
226 x 6
275 x 3
295 x 2 paused
315 x 1 paused 30sec 315 x 1 paused
335 x 1 paused
355 miss

Swimming 900yds. Not bad for first time back in the pool. Weakness in shoulder noticeable.