Lava2007 Training Log

Training Logs
513

Here’s my progression. This shows the first day of the week which was 3 sets of 8, 5, 3, and then a straight pyramid of 5/4/3/2/1. I did this same workout later in the week with 5 sets of the same reps. I did legs Friday/Monday and upper body Saturday/Wednesday.

Friday Week 1 Week 2 Week 3
Exercise Reps Weight Reps Weight Reps Weight
Squat 3 x 8 205 3 x 8 215 3 x 8 225
Deadlift 3 x 8 255 3 x 8 265 3 x 8 275
Friday Week 4 Week 5 Week 6
Exercise Reps Weight Reps Weight Reps Weight
Squat 3 x 5 245 3 x 5 255 3 x 5 265
Deadlift 3 x 5 295 3 x 5 305 3 x 5 315
Friday Week 7 Week 8 Week 9
Exercise Reps Weight Reps Weight Reps Weight
Squat 3 x 3 275 3 x 3 285 3 x 3 295
Deadlift 3 x 3 335 3 x 3 345 3 x 3 355
Friday Week 10 Week 11 Week 12
Squat 5/4/3/2/1 345 5/4/3/2/1 355 5/4/3/2/1 365
Deadlift 5/4/3/2/1 445 5/4/3/2/1 455 5/4/3/2/1 465
Saturday Week 1 Week 2 Week 3
Exercise Reps Weight Reps Weight Reps Weight
Bench 3 x 8 205 3 x 8 210 3 x 8 215
Overhead Press 3 x 8 95 3 x 8 100 3 x 8 105
Saturday Week 4 Week 5 Week 6
Exercise Reps Weight Reps Weight Reps Weight
Bench 3 x 5 225 3 x 5 230 3 x 5 235
Overhead Press 3 x 5 115 3 x 5 120 3 x 5 125
Saturday Week 7 Week 8 Week 9
Exercise Reps Weight Reps Weight Reps Weight
Bench 3 x 3 245 3 x 3 250 3 x 3 255
Overhead Press 3 x 3 135 3 x 3 140 3 x 3 145
Saturday Week 10 Week 11 Week 12
Exercise Reps Weight Reps Weight Reps Weight
Bench 5/4/3/2/1 275 5/4/3/2/1 280 5/4/3/2/1 285
Overhead Press 5/4/3/2/1 165 5/4/3/2/1 170 5/4/3/2/1 175

Hopefully that all shows up in some sort of readable manner.

1 Like