FROGGBUSTER's Training Log (v. 2014)

Training Training Logs
61

05/24:

Parallel Row: 157.5lbs (4x10); 162.5lbs (6x10) [5 mins throughout] - lots of partial reps, may switch to 5/3/1

05/25:

Deadlift: 247lbs (x3); 281lbs (x3); 318lbs (x4); 340lbs (x0); 325lbs (x1); 247lbs (x8); 247lbs from deficit (x8)

   Thoughts: I need to work on strength out of the bottom.

DB curls: 22.5lbs (5 sets) [5mins]

62

05/26:

OHP: 110lbs (x5); 122.5lbs (x3); 135lbs (x8); 145lbs (x1); 155lbs (x0); 150lbs (x1); 152.5lbs (1); 157.5lbs (x0); 110lbs (10/10/9/8) [3.5mins/3.5mins/5.5mins]

DB Curls: 17.5lbs (5x20)

63

05/28:

Pullups: +10lbs (x3); +20lbs (x3); +25lbs (x3); +30lbs (x3); +35lbs (x3); +40lbs (x3); +45lbs (x1); +47.5lbs (x1); BW (5x5) [1min]

64

05/29:

Bench: 165lbs (x5); 187.5lbs (x3); 210lbs (x7); 232.5lbs (x1); 242.5lbs (x0); 245lbs (x0); 165lbs (5x7) [1.5mins]

Not a strong day.

65

05/31:

Row: 125lbs (x5); 145lbs (x5); 162.5lbs (x10); 182.5lbs (x5); 190lbs (x5); 200lbs (x1); 125lbs (6x9) [1min]

66

06/01:

Deadlift: 225lbs (x5); 255lbs (x5); 285lbs (x3); 300lbs (x3); 317lbs (x1); 325lbs (x0); 185lbs from deficit, SLDL (3x10) [1min] - GG

67

06/02:

OHP: 95lbs (x5); 111lbs (x5); 126lbs (x9); 133.5lbs (x5); 138.5lbs (x5); 141lbs (x4); 146lbs (x2); 151lbs (x0); 95lbs (9/8/8); 90lbs (x8); 85lbs (x6) [1min]

DB Curls: worked up, then pumped

68

06/04:

Pullup: BW (x5); +12.5lbs (x3); +25lbs (x5); +31.25lbs (x3); +40lbs (x3); +47.5lbs (x2); BW (6x5) [1min]

69

06/05:

Bench: 146lbs (x6); 168.5lbs (x5); 191lbs (x9); 205lbs (x5); 217.5lbs (x4); 230lbs (x0); 225lbs (x0); 146lbs (4x10)/125lbs (x11) [1min breaks except for last set - longer]

70

06/06:

Row: 135lbs (x3); 152.5lbs (x3); 172.5lbs (x9); 190lbs (x3); 202.5lbs (x1); 210lbs (x1); 125lbs (5x10) [1min]

DB Curl: DB+20lbs (x3); DB+25lbs (x3); DB+30lbs (0); DB+12.5lbs (6x10) [1min]

71

06/08:

Deadlift (dead stop): 191lbs (x5); 221lbs (x5); 251lbs (x10); 268lbs (x5); 278lbs (x5); 296lbs (x2)

Deficit Deads: 156lbs (5x10) [1min]

Starting 531 over with dead-stop deadlifts. Much harder.

BB Curls: 45lbs (x5); 55lbs (x5); 65lbs (x3); ???; 85lbs (x1); 45lbs (5x10) [1min, hard]

72

06/09:

OHP: 102.5lbs (x3); 118.5lbs (x3); 133.5lbs (x7); 143.5lbs (x3); 148.5lbs (x3); 156lbs (x1) - heavier sets were started with a slight push to get going, not sure how I feel about this

OHP: 86lbs (10/10/10/8) [1min]; 66lbs (x15)

73

06/11:

Pullup: BW (x5); +10lbs (x9); +25lbs (x5); +35lbs (x3); +50lbs (x1); BW (5x5) [1min] - BW sets were very hard

Rack Chins: BW (5x7) [1+min]

74

06/12:

Bench: 157.5lbs (x3); 180lbs (x3); 203.5lbs (x7); 215lbs (x3); 225lbs (x2); 232.5lbs (x1); 135lbs (4x10) [1min]

Chair Dips: BW (5 sets) [1min] - next week try sets of 10

75

06/14:

Row: 143.5lbs (x5); 163.5lbs (x3); 183.5lbs (x6); 196lbs (x3); 208.5lbs (x1); 216lbs (x1); 131lbs (5x10) [1min]

DB Row: DB+50lbs (3x10) [fucked up breaks]

Curls: DB+10lbs (10/10/10/8/8) [over 1 min]

76

06/15:

Deadlift: 206lbs (x3); 236lbs (x3); 265lbs (x9); can’t remember really, but worked up to 315lbs (x1) as last set

Deficit Deads: 161lbs (5x10) [1min]

06/16:

OHP: 111lbs (x5); 126lbs (x3); 141lbs (x4); 147.5lbs (x3); 152.5lbs (x1); 155lbs (x0)

OHP: 81lbs (4x10) [1min]

OHP: 81lbs (4x10) [1min]

Tricep Pullovers: 60lbs (x10); 50lbs (4x10)

06/17:

Row: 135lbs (x5); 148.5lbs (x5); 168.5lbs (x10); 190lbs (x5 bad reps) - erectors still sore from deads, didn’t do many Joker sets

Row: 135lbs (5x9) [1min]

Row: 135lbs (5x9) [1min]

BB Curls: 51lbs (10/9/9/8/8)

BB Curls: 51lbs (5x8)

77

06/18:

Bench: 167.5lbs (x5); 190lbs (x3); 213.5lbs (x4); 221lbs (x1); 226lbs (x1); 231lbs (x0)

Bench: 136lbs (10/10/10/10/8) [1min]

Way later…

Chair Dips: BW (6x10; 1x9; 1x8) [1min]

78

06/19:

Pullup: BW (x3); +15lbs (x7); +30lbs (x4); +45lbs (x1); +52.5lbs (x0); BW (5x5) [1min] - couldn’t complete +52.5lbs rep, BW chins were very difficult to complete

Rack Chins: BW (9/8/8/8/8) [1min]

Rack Chins: BW (6x8) [1+min] - DELOAD @ bottom is much better technique

BB Curls: 75lbs (8/8/8/6/5) - as sets when on focused more on muscle contraction instead of movement, explains lack of reps later

DB Curls: DB+5lbs (5 sets)

79

06/20:

Deadlift: 225lbs (x5); 250lbs (x3); 281lbs (x7); 300lbs (x1); 310lbs (x1); 320lbs (x0)

Deficit Deads: 166lbs (5x10) [1min]

06/21:

OHP: 100lbs (x5); 115lbs (x5); 130lbs (x8); 135lbs (x5); 139.5lbs (x0); 95lbs (x9); 100lbs (x8); 105lbs (x6); 100lbs (x6); 95lbs (x8)

Pushups: 15/10/10/10 [1min]

Deadlift: 225lbs (x5); 281lbs (x7)

80

06/22:

Row: 138lbs (x3); 158lbs (x3); 178lbs (x7 or 8); 190lbs (x4); 202.5lbs (x1); 212.5lbs (x1?)

Row: 135lbs (5x10) [1min]

Deadlift: 286lbs (x7)

Much later…

Row: 135lbs (7x10) [1min]

Cheat Curls: 75lbs (4x8ish) [5 mins]