Wanted to start a log so I could keep track of my lifts and see any progress made.
Stats: 6’1", 177lb
Deadlift: 395
Bench: 250
Squat: 305
Goal: 450lbs, 300lbs and 350 lbs, respectively
Here’s to nothing!
5/29/11
Warmed up with foam rolling, stretching, foot work drills, and medicine ball throwing
Deadlift
2x225
2x245
2x265
2x285
2x315
2x335
2x355
2x365
1x375
Little to no break between sets
Push Press
2x135
2x145
2x155
2x165
2x175
2x185
2x185
2x195
2x195
2x205
Front Squat
3x145
3x155
3x165
3x175
3x185
Finished with some back extensions and chinups
Went for a run; threw in some hills and stair hops
Wrestling open mats, worked in some medicine ball throws and sprints as well
6/1/11
Warmed up with foot work and stretching
Hang Clean
2x50
2x70
2x100
2x140
2x150
2x160
2x170
2x170
2x170
Hang Clean and Press
2x170
Squat
2x145
2x165
2x185
2x205
2x225
2x245
2x265
2x245
2x255
2x275
Pushups
15xBW+50
15xBW+60
DB Lunges
1x15x80
6/2/11
Wrestling Open Mats; medicine ball throws during
6/3/11
Medicine Ball Throwing
Bench Press
2x155
2x165
2x175
2x185
2x195
2x205
2x215
2x225
2x225
4x225
Dips
2x15xBW+30
Back Superset:
Lat Pulldowns
4x10x135
Row
4x10x135
6/4/11
Plyometrics
Squat Jump Pause 3x3
Tuck Jump 3x3
Bench Jump 2x3
Box Squats
Warmup to 185
2x185
2x205
2x225
2x245
2x265
2x275
2x285
2x285
6/5/11
Deadlift
2x135
2x225
2x275
2x315
2x335
Push Press
2x135
2x155
2x175
1x185
Can’t wait to start 5/3/1 next week, this was just an awful day at the gym
6/7/11
Warmup
Bench
2x155
2x165
2x175
2x185
2x195
2x205
2x225
1x245
1x245
Dips
1x15xBw+25
DB Rows
10x75
10x100
6/9/11
Warmup of foam rolling, stretching, and box jumps
Cleans
2x135
2x145
2x155
2x165
1x175
1x185
2x185
1x195 (failed)
1x185
Squat
2x185
2x225
2x245
2x265
2x265
2x275
2x285
2x295
2x315(PR)
1x315(PR)
Pushups
2x15x60+BW
Lunges
1x15x80
6/10/11
Warmup
Pushpress
2x135
2x155
2x175
1x185
1x205
1x225 (fail)
1x205 (fail)
Standing T-Bar Row
10x45
8x90
6x135
4x180
4x180
4x180
6x135
8x90
30x45
Farmers Carries
50yd x 60 lb db
50yd x 70 lb db
6/13/11
First Day of 5/3/1, my summer ritual
Warmup
Clean
3x135
3x155
3x175
3x185
3x195
Shoulder Press (Used 126 as my starting weight; 90% of my estimated 140lb 1rm)
65%: 82.5x5
75%: 95x5
85%: 107.5x12
Chinups
10xBW
10xBW+10
2x10xBW+20
10xBW+25
6/14/11
Warmup
Threw an 18lb medicine ball
Deadlift (Calculated off 360lb or 90% of estimated 1rm of 400lb)
65% 5x235
75% 5x275
85% 10x305
Good morning
10x45
10x65
10x85
2x10x95
Front Squat
3x135, 3x165, 3x185
Back Extension
4x10xBW+45
6/16/11
Warmup
Push Press
3x135
3x155
3x175
2x1x185
Bench Press (Calculated off 225lb, or 90% of estimated 250lb 1!rm)
65% 145x5
75% 170x5
85% 190x12
DB Row
10x75, 10x85, 10x95, 10x105 (barely, grip was awful), 10x100
Dips,
10xBW, 10xBW+10, 10xBW+20, 10xBW+30, 10xBW+40
Worked on Grip afterwards
6/17/11
Warmup
Plyometrics
Squat (Calculated off 288lbs, or 90% of estimated 320lb 1rm)
65% 190x5
75% 215x5
85% 245x12
Lunge
2x10x135
Jump Squat
2x5x135
Single Leg Press
4x10x180lb per leg
No shame in using straps for rows if you need to. That way you can focus on your back. You can always work on your grip separately later.
Is that you in your picture?
[quote]hastalles wrote:
No shame in using straps for rows if you need to. That way you can focus on your back. You can always work on your grip separately later.
Is that you in your picture?[/quote]
I wish; it’s a stock USA wrestling photo. As for straps, I might get them next spring. They’ve really helped my friend’s deadlift and rows, but he also said his grip has tanked since. I have no idea if he does any extra grip work or not, though.
6/19/11
Warmup
Flying 30’s, 40’s, and 60’s (five each)
Broad Jump 5x3
Footwork
Tire Flips
Then carried a tire about 220 yards; the longest consecutive carry was 99 yards. Have no idea how much the tire weighed.
6/20/11
Warmup
Hang Clean
3x155
3x175
1x185
1x205 (PR)
Shoulder Press (Calculated off 126lbs, or 90% of estimated 140lb 1rm)
70% 3x87.5
80% 3x100
90% 11x112.5
Chinup
10xBW+5, 10xBW+15, 10xBW+45