Thursday, December 17th
Box Squat (75%, 85%, 95% 1 RM) - 205 x 1 x 5 (5), 230 x 1 x 5 (3), 260 x 1 x 5 (1+), 205 x 5 x 5 (FSL, 5 x 5 @ 75% 1 RM)
Standing Overhead Press (75%, 85%, 95% 1 RM) - 105 x 1 x 5 (5), 120 x 1 x 3 (3), 135 x 1 x 3 (1+), 105 x 1 x 8 (FSL / AMRAP)
Assistance Work
A1. Chin-ups: 1 x 10, 1 x 6, 3 x 4 = 28 reps total
A2. Dips = 3 x 15, 2 x 12 = 69 reps total
Incline treadmill walk @ 4.3 mph, 2.5 miles
Friday, December 18th
Deadlift - 280 x 1 x 5 (5), 315 x 1 x 5 (3), 355 x 1 x 3 (1+)
**Knees were really bothering me on the last two sets, so I opted not to do any FSL work today.
Also did some incline sprints and walking for conditioning, totaling 2.5 mph.
Monday, January 4th
Bench Press - 145 x 1 x 5 (5), 165 x 1 x 5 (5), 190 x 1 x 7 (5+), 145 x 5 x 5 (FSL @ 5 x 5)
Assistance Work
A1. Chin-ups: 1 x 10, 1 x 6, 1 x 5, 2 x 4, 3 x 3 = 38 reps total (performed between sets of bench press)
A2. DB Flat Press: 60 x 1 x 10, 1 x 9, 1 x 6, 1 x 5, 1 x4
A3. Seated Machine Row (overhand wide grip): 150 x 5 x 5
Tuesday, January 5th
Box Squat - 185 x 1 x 5 (5), 210 x 1 x 5 (5) , 240 x 1 x 5 (5+), 185 x 5 x 5 (FSL @ 5 x 5)
*Note: I tried a wider stance today. That, coupled with a 2 week layoff, left me pretty well spent at 5 reps on the heavy 5+ (90% of TM) set. I was hoping for 7-10 reps.
Assistance Work
A1. Seated cable machine leg press - 5 x 10
A2. Seated Leg Curls- 110 x 5 x 10
Thursday, January 7th
Standing Overhead Press - 95 x 1 x 5 (5), 110 x 1 x 5 (5), 125 x 1 x 5 (5+), 95 x 5 x 5 (FSL @ 5 x 5)
Assistance Work
A1. Chin-ups - 38 reps total, completed over 10 sets
A2. Dips - 3 x 15, 2 x 10
Conditioning Work - Stair running
Friday, January 8th
Deadlift - 250 x 1 x 5 (5), 285 x 1 x 5 (5), 325 x 1 x 5 (5+), 250 x 5 x 5 (FSL @ 5 x 5)
Assistance Work
A1. Good Morning - 135 x 5 x 5
A2. Banded Ab Crunch - 5 x 20
Conditioning - Brisk walk, 1.6 miles at 4.5 mph with 40% incline
Monday, January 11th
Bench Press - 155 x 1 x 3 (3), 180 x 1 x 3 (3), 200 x 1 x 4 (3+), 155 x 5 x 5 (FSL @ 5 x 5)
Assistance Work
A1. Chin-ups: 42 reps total
A2. DB Flat Bench - 60 x 2 x 10, 2 x 7, 1 x 6
A3. Seated Machine Row (Overhand wide grip) - 150 x 1 x 7, 4 x 5
Conditioning: 30 min on the Airdyne, 15.2 mi
Tuesday, January 12th
Box Squat - 205 x 1 x 3 (3), 225 x 1 x 3 (3), 255 x 1 x 3 (3+), 205 x 5 x 5
Assistance Work
A1. Seated Leg Press Cable Machine - 1 x 10
A2. Leg Curl - 120 x 5 x 10
This workout really sucked. I felt weak on the squat, and I couldn’t do what I did last week on the seated leg press machine. I have been cutting and do more work on the Airdyne, so I’m not sure if that’s why or not.
Thursday, January 14th
Standing Overhead Press - 105 x 1 x 3 (3), 120 x 1 x 3 (3), 135 x 1 x 3 (3+), 105 x 5 x 5 (FSL @ 5 x 5)
Assistance Work
A1. Chin-ups - 51 reps total, completed over 10 sets
A2. Dips - 5 x 15
Conditioning Work - 7 miles on the Airdyne
Friday, January 15th
Deadlift - 275 x 1 x 3 (3), 305 x 1 x 3 (3), 345 x 1 x 6 (3+), 275 x 5 x 5 (FSL @ 5 x 5)
Assistance Work
A1. Good Morning - 135 x 5 x 10
A2. Banded Ab Crunch - 5 x 25
Conditioning - Indoor stair runs, app. 15-20 minutes, 15 laps total
Tuesday, January 19th
Bench Press - 165 x 1 x 5 (5), 190 x 1 x 3 (3), 210 x 1 x 3 (1+) new PR, 165 x 5 x 5 (FSL @ 5 x 5)
Assistance Work
A1. Chin-ups: 47 reps total
A2. DB Flat Bench - 60 x 2 x 10, 1 x 8, 1 x 7, 1 x 6
A3. Seated Machine Row (Overhand wide grip) - 150 x 1 x 8, 1 x 7, 3 x 6
Wednesday, January 20th
Squat - 210 x 1 x 5 (5), 240 x 1 x 3 (3), 270 x 1 x 3 (1+), 210 x 5 x 5 (FSL @ 5 x 5)
I transitioned back to regular back squats. I was finding that, with box squats, I had a tendency to elicit poor form when reaching the pause and touching the box, which was putting unnecessary stress or compression on my lower back
Assistance Work
A1. Seated Leg Press Cable Machine - 5 x 10
A2. Seated Leg Curl - 130 x 5 x 10
Friday, January 22nd
Standing Overhead Press
110 x 1 x 5 (5)
125 x 1 x 3 (3)
140 x 1 x 1 (1+)
110 x 5 x 5 (FSL @ 5 x 5)
Assistance Work
A1. Chin-ups - 54 reps total, completed over 10 sets
A2. Dips - 78 reps total (5 sets)
Saturday, January 23rd
Deadlift
285 x 1 x 5 (5)
325 x 1 x 3 (3)
365 x 1 x 2 (1+)
285 x 5 x 5 (FSL @ 5 x 5)
Assistance Work
A1. Good Morning - 155 x 5 x 10
A2. Banded Ab Crunch - 5 x 25
Monday, January 25th
Bench Press / Deload Cycle
90 x 1 x 5 (5)
110 x 1 x 5 (5)
135 x 1 x 20 (5+)
90 x 5 x 5 (FSL @ 5 x 5)
Assistance Work
A1. Chin-ups: 30 reps total
A2. DB Flat Bench - 60 x 3 x10
A3. Seated Machine Row (Overhand wide grip) - 150 x 3 x 10
Conditioning: Sled Pulls (3 x 45 lb plates), 6 - 30 yard laps
Stair runs, 5 laps
Tuesday, January 26th
Squat / Deload Cycle
115 x 1 x 5 (5)
145 x 1 x 5 (5)
170 x 1 x 10 (5+)
115 x 5 x 5 (FSL @ 5 x 5)
Assistance Work
A1. Seated Leg Press Cable Machine - 3 x 10
A2. Seated Leg Curl - 130 x 3 x 10
Conditioning - Loaded trap bar carries, 185 lbs
Thursday, January 28th
Standing Overhead Press / Deload Cycle
65 x 1 x 5 (5)
75 x 1 x 5 (5)
95 x 1 x 12 (5+)
65 x 5 x 5 (FSL @ 5 x 5)
Assistance Work
A1. Chin-ups - 30 reps total
A2. Dips - 45 reps total
Conditioning: 1 mile incline walk, 3.5-4.0 mph, highest incline level on the treadmill
Saturday, January 30th
Deadlift/ Deload Cycle
155 x 1 x 5 (5)
190 x 1 x 5 (5)
230 x 1 x 15 (5+)
155 x 5 x 5 (FSL @ 5 x 5)
Assistance Work
A1. Good Morning - 165 x 3 x 10
A2. Weighed (DB) Swiss Ball Ab Crunch - 3 x 20
Log Note: In accordance with the “5 forward, 3 backwards” approach, this cycle’s TM numbers have been reset back to the same values as the 3rd previous cycle.
Monday, February 1st
Bench Press
140 x 1 x 5 (5)
160 x 1 x 5 (5)
180 x 1 x 8 (5+)
140 x 5 x 5 (FSL @ 5 x 5)
Assistance Work
A1. Chin-ups: 50 reps total
A2. DB Flat Bench - 60 x 4 x 10, 1 x 8
A3. Seated Machine Row (Overhand wide grip) - 150 x 1 x 10, 1 x 9, 3 x 8
Tuesday, February 2nd
Squat
175 x 1 x 5 (5)
195 x 1 x 5 (5)
225 x 1 x 6 (5+)
I pulled my left hamstring at the bottom of the sixth rep of the last set. That was the end of the formal leg work for today. I did some light work on the Airdyne to help the blood flow a bit.