Monday, November 2nd
I’m dealing with some random back and neck pain, so the main lifts felt really off on my first couple of sets. I elected to do a 5s Pro format on the main lift only, not extra reps on the last set and no ‘first set last’ work, then conditioning work immediately thereafter. At least it was something.
Deadlift - 235 x 1 x 5 (5), 275 x 1 x 5 (5), 310 x 1 x 5 (5+)
Tuesday, November 3rd
Box Squat - 185 x 1 x 5 (5), 210 x 1 x 5 (5), 235 x 5 x 5 (90% TM)
*Chin-ups (between squat sets) - 1 x 10, 1 x 7, 3 x 5, 2 x 4 = 40 reps total
Overhead Press - 95 x 1 x 5 (5), 110 x 1 x 5 (5), 125 x 1 x 2* (5), 95 x 1 x 5* (70% TM / AMRAP) - not sure what happened on the last two sets, but ability was stunted today. I’m assuming I may have overworked the shoulders by doing chins first with box squats, then rotating in dips between OHP sets.
*Dips (chest emphasis, between press sets) - 3 x 15, 2 x 12 = 69 reps total
Banded pull aparts: 5 x 20
Wednesday, November 4th
Deadlift - 255 x 1 x 5 (3 @ 70%), 295 x 1 x 5 (3 @ 80%), 325 x 3 x 5 (3+ @ 90%)
Bench Press - 150 x 1 x 5 (3 @ 70%), 170 x 1 x 5 (3 @ 70%), 190 x 1 x 5, 1 x 4, 1 x 2 (3+ @ 90%), 150 x 1 x 7 (FSL / AMRAP @ 70% 1 RM)
Assistance Work
A1. DB Flat Press - 60 x 2 x 10, 1 x 7, 2 x 6
A2. EZ Bar Curls - 65 x 1 x 20, 1 x 15, 3 x 12
Monday, November 9th
Box Squat - 195 x 1 x 5 (5), 225 x 1 x 5 (5), 250 x 1 x 5 (5), 315 x 1 x 1 (just for fun to see what a true working 1 RM range is)
Box Squat - 185 x 5 x 10, completed in 10 min (70% 1 RM)
Assistance Work
Kneeling Banded Ab Crunch - 5 x 20
Standing Barbell Calf Raises - 335 x 5 x 15
Tuesday, November 10th
Bench Press - 160 x 1 x 5 (5), 180 x 1 x 3 (3), 200 x 1 x 3 (1+), 160 x 1 x 10 (FSL / AMRAP)
Assistance Work
DB Flat Bench - 60 x 3 x 10, 2 x 9
EZ bar biceps curls - 85 x 2 x 10, 2 x 8, 1 x 6
Chin ups (BW) - 1 x 9, 1 x 7, 3 x 5 = 31 reps total
Thursday, November 12th
Deadlift - 275 x 1 x 5 (5), 305 x 1 x 3 (3), 345 x 1 x 3 (1+)
Assistance Work
A1. Barbell step-ups - 135 x 5 x 10 (each leg)
A2. Single-leg (DB) Deadlifts - 50 x 5 x 10 (each leg)
Monday, November 16th
Standing Overhead Press
105 x 1 x 5 (5), 115 x 1 x 3 (3), 130 x 1 x 3 (1+), 105 x 1 x 9 (FSL / AMRAP)
Assistance Work
A1. Dips - 3 x 15, 1 x 12, 1 x 10
A2. Chin-ups - 1 x 8, 3 x 5, 1 x 4, 1 x 3 = 30 reps total
A3. Standing Overhead French Press - 45 x 4 x 10, 1 x 8
A4. 225 lb Farmer’s Walk, 25 meter intervals
Incline Walk (30% incline), 4.5 mph, 2.5 miles
Tuesday, November 17th - Deload Cycle
Box Squat - 105 x 1 x 5 (5), 135 x 1 x 5 (5), 160 x 1 x 5 (5+)
Box Squat @ 70% 1 RM - 185 x 3 x 10
Assistance Work
A1. Kneeling Banded Ab Crunch - 3 x 20
A2. Barbell Standing Calf Raises - 355 x 3 x 10
Conditioning - 2.5 mile incline walk, 4.5 mph, variable inclines
Thursday, November 19th - Deload Week
Bench Press (40% / 50% / 60% of 1 RM) - 85 x 1 x 5 (5), 105 x 1 x 5 (5), 135 x 1 x 16 (5+), 85 x 5 x 5 (FSL, 5x5 @ 40% 1 RM)
Assistance Work
A1. Chin ups - 1 x 10, 1 x 7, 4 x 5 = 37 reps total
A2. DB Flat Press - 60 x 3 x 10
A3. E-Z Bar Curls - 85 x 3 x 10
A4. Band Pull Apart - 100 reps
Conditioning: 2.5 mile walk @ 4.5 mph, outdoors
Friday, November 20th - Deload Cycle
Deadlift - (40%/50%/60% of 1 RM): 145 x 1 x 5 (5), 185 x 1 x 5 (5), 225 x 1 x 15 (5+), 145 x 5 x 5 (FSL @ 40% 1 RM, 5 x 5)
Assistance Work
A1. Barbell Step Up (18" box) - 135 x 3 x 10 (each leg)
A2. Single Leg DB deadlift - 50 x 3 x 10 (each leg)
A3. Standing Barbell Calf Raise - 355 x 3 x 10
Conditioning Work: 2.5 mile walk, 4.5 mph, various inclines
Monday, November 23rd - Deload Cycle
Standing Overhead Press - (40% / 50% / 60% 1 RM): 55 x 1 x 5 (5), 70 x 1 x 5 (5), 85 x 1 x 12 (5+), 55 x 5 x 5 (FSL, 5 x 5)
Assistance Work
A1. Dips - 1 x 20, 2 x 15
A2. Chin-ups - 1 x 9, 5 x 5 = 34 reps total
A3. Standing Overhead French Press - 45 x 3 x 10
Incline Walk (variable inclines), 4.5 mph, 2.5 miles
Monday, November 30th
Box Squat (65%, 75%, 85% 1 RM): 175 x 1 x 5 (5), 205 x 1 x 5 (5), 230 x 1 x 10 (5+)
Box Squat: 190 x 5 x 10 (70% 1 RM, completed in just shy of 12 minutes)
Assistance Work
A1. Kneeling Banded Ab Crunches - 5 x 25
A2. Standing Barbell Calf Raises - 355 x 5 x 10
Conditioning: 2.5 mile walk @ 4.5 mph
Tuesday, December 1st
Bench Press (65%, 75%, 85% 1 RM): 140 x 1 x 5 (5), 165 x 1 x 5 (5), 185 x 1 x 8 (5+), 140 x 5 x 5 (FSL @ 5 x 5)
Assistance Work
A1. DB Flat Bench Press - 60 x 2 x 10, 3 x 6
A2. BB Reverse Curls - 45 (bar) x 5 x 10
A3. Chin-ups - 1 x 10, 1 x 7, 2 x 4, 4 x 3 = 37 reps total
Conditioning: Incline treadmill walk @ 30% incline, 4.5 mph, 2.5 miles
Thursday, December 3rd
Deadlift (65%, 75%, 85% 1 RM): 240 x 1 x 5 (5), 280 x 1 x 5 (5), 315 x 1 x 10 (5+), 240 x 5 x 5 (FSL @ 5 x 5)
Saturday, December 5th
Standing Overhead Press (65%, 75%, 85% of 1 RM) - 90 x 1 x 5 (5), 105 x 1 x 5 (5), 120 x 1 x 6 (5+), 90 x 5 x 5 (FSL @ 5 x 5)
Assistance Work
A1. Chin-ups - 1 x 10, 1 x 7, 1 x 6, 4 x 4, 1 x 3 = 42 reps total
A2. Dips - 2 x 15, 1 x 13, 1 x 12, x 1 x 10 = 65 reps total
A3. Standing overhead (e-z bar) triceps extension - 45 x 5 x 10
Wednesday, December 9th
Box Squat(70%, 80%, 90% 1 RM) - 190 x 1 x 3 (3), 215 x 1 x 3 (3), 245 x 1 x 10 (3), 190 x 5 x 10 (5 x 10 @ 70% 1 RM, FSL)
Bench Press - (70%, 80%, 90% 1 RM) - 150 x 1 x 3 (3), 175 x 1 x 3 (3), 195 x 1 x 6 (3+), 150 x 5 x 5 (FSL, 70% 1 RM @ 5 x 5)
Assistance Work
A1. Chin-ups: 23 reps total
A2. DB Flat Press: 60 x 2 x 10, 1 x 8, 1 x 6
Thursday, December 10th
Deadlift (70%, 80%, 90%) - 265 x 1 x 3 (3), 300 x 1 x 3 (3), 335 x 1 x 7 (3+), 265 x 5 x 5 (5 x 5 @ 70%, FSL)
Standing overhead press (70%, 80%, 90%) - 100 x 1 x 3 (3), 115 x 1 x 3 (3), 125 x 1 x 4 (3+), 100 x 5 x 5 (5 x 5 @ 70%, FSL)
Assistance Work: Dips - 3 x 15
Conditioning: 2 miles on the track, outdoors, sprints, etc.
Decided to take a look at your training log cause I saw 531 in the title. Good job on being keeping consistent, keep up the good work buddy.
[quote]Benanything wrote:
Decided to take a look at your training log cause I saw 531 in the title. Good job on being keeping consistent, keep up the good work buddy.[/quote]
Thanks for stopping by - I’ve had a few setbacks, but I’ve definitely seen progress with the program!
Monday, December 14th
Bench Press (75%, 85%, 95% 1 RM) - 165 x 1 x 5 (5), 185 x 1 x 3 (3), 205 x 1 x 5 (3+), 165 x 5 x 5 (FSL, 5 x 5 @ 75% 1 RM)
Assistance Work
A1. Chin-ups - 1 x 10, 1 x 6, 1 x 5, 4 x 4, 1 x 3 = 40 reps total
A2. DB Flat Press - 60 x 2 x 10, 3 x 9
A3. BB Reverse Curls - 65 x 5 x 10