Loganator's Log: Back to My Roots

Training Training Logs
541

Tuesday

Bike 5 min

Calf press 15x90 3x15x190
Banded sidestep 4x20xblue

Kbell swing 10x10x35
Squat 3x5x135 2x5x185 5x225 3x275 1x295 1x315 1x335

EMOM squat 10x3x275

Hip thrust 5x30x225

Wednesday

Bench 3x5x135 2x5x185 2x3x225 1x245 1x275 2x12x185
Ring pull ups 11x6
Bottoms up kbell press 11x5x15

Z press 5x95 5x5x115
Meadows tbar row 5x15x25

Incline dbell press 5x60 5x70 5x80 2x5x90
Incline TYI 5x15x5
Incline hammer curl 5x8x20

Cable reverse fly 100x10

Overhead rope tri 50x50 50x30

Thursday

Bike 10 min warm up 10x30/30

Friday

Pull ups 5x5
UE swimmer 5x30s
Bar crawl 5x5

Pull ups 5x5
Cable low row 5x15x20

Saturday

Bike 5 min

Deadlift 3x5x135 2x5x225 2x3x275 6x3x325
Side plank 12x30s
Sidestep 12x20xblue

Calf press 3x15x180

Front squat 3x5x135 5x5x185
Bar row 8x8x135

Squat 5x185 5x225 3x275 1x315 1x335 EMOM 5x3x275

Hip thrust 5x30x225

Sunday

Incline TYI 3x15x5
Calf press 3x15x180

Log press 3x5x95 2x3x145 4x2x185 3x185
Farmer walk 3x100ftx105 2x100ftx155 5x50ftx205
Bottoms up kbell press 10x5x20

Axle press 5x95 5x115 125x6,5,5,4,4,4
Pull ups 8x5
GHR 8x10

Axle press 3 min AMRAP 22x95

Cable row 4x20x100
Overhead rope tri 4x20x40

Incline hammer 12x20 10x15

1 Like
542

Your lower body days seem consistently beastly

Is there a plan here or playing things by ear? Tried to see if I could garner any similar structures between your bench work and this but I donā€™t see it straight away, so.

543

Just making it up as I go, trying to get in some volume while rebuilding strength. EMOM squats and high rep hip thrusts are keepers, rest is subject to change.

Iā€™ll probably hop on a program once Iā€™m happy with where Iā€™m at but will just wing it for now

544

Looks ā€œfunā€!

545

Tuesday

Calf press 15x90 3x15x190
Banded sidestep 4x20xblue

Front squat 3x5x135 3x5x185 3x225

Squat 2x5x225 3x275 1x295 1x315 1x335 EMOM 10x3x275

Hip thrust 5x30x225

Wednesday

Bike 10 min warm up 10x30/30

Thursday

Bench 3x5x135 2x5x185 2x3x225 1x245 1x275 225x7,6,6
Neutral grip pull ups 12x6
Bottoms up kbell press 12x5x15

Z press 5x95 5x115 3x3x135
Cable row 5x15x100

Dips 4x12x45
Incline TI 4x20x5

Overhead rope tri 50x50 50x30

Incline hammer curl 20x20

Saturday

Bike 5 min

Deadlift 3x5x135 2x5x225 2x3x275 5x3x315
Side plank 12x30s
Sidestep 9x20xblue

Calf press 3x15x180

Squat 3x5x135 5x185 5x225 3x275 4x5x295
Pull ups 10x5

Hip thrust 5x30x225
Incline TI 5x20x5

Sissy squat x60

Sunday

Incline TYI 3x15x5
Calf press 3x15x90

Log press 3x5x95 2x3x145 4x2x185 3x185
Farmer walk 3x100ftx105 2x100ftx155 5x50ftx205
Bottoms up kbell press 8x5x20

Axle press 5x95 5x115 125x5,4,4,4,4,4
Pull ups 8x5
GHR 8x10

Cable row 4x20x100
Overhead rope tri 4x20x40

Wednesday

Bike 10 min warm up 5x30/30

Deadlift 2x10x205 5x255 3x295 3x315 3x1x335

Thursday

Morning

Bench 3x5x135 2x5x185 3x225 5x3x245
Neutral pull ups 13x6
Bottoms up kbell press 13x5x15

Z press 5x95 5x115 4x3x135
Cable row 6x15x100

Dips 4x12x45
Incline TI 4x20x5
Incline dbell curl 4x12x20

Evening

Bike 20 min chillinā€™

Saturday

Bike 5 min

Deadlift 3x5x135 2x5x225 2x3x275 5x3x315
Fire hydrant 12x20
Box jump 12x5

Calf press 15x90 4x15x180
Plank 5x45s

Kbell swing 10x20x30
Squat 2x5x135 5x185 5x225 3x275 5x3x295
Pull ups 10x5

Hip thrust 5x30x225
Split squat 5x10

Sunday

Incline TYI 3x15x5
Calf press 3x15x180

Log press 3x5x95 2x3x145 4x2x185 2x4x185
Farmer walk 3x100ftx105 2x100ftx155 5x50ftx205 100ftx205
Shoulderok 5x10

Axle press 5x95 5x115 125x5,5,5,5,5,5
Pull ups 8x5
GHR 8x10
Bottoms up kbell press 8x5x20

Cable row 3x20x100
Overhead rope tri 3x20x40
Rope climb 3x1

546

Tuesday

Morning

Bike 5 min

Calf press 30x90 3x15x190

Kbell swing 11x20x30
Squat 2x5x135 5x185 5x225 3x275 3x295 5x3x315

Deadlift 5x225 3x275 5x3x315
Woodchop 7x15x100

Sissy squat x50

Evening

2 mile run 14:34

Wednesday

Bike 10 min warm up 10x30/30

Thursday

Morning

Bench 3x5x135 2x5x185 2x3x225 1x245 1x275 3x3x245
Neutral grip pull ups 12x6
Bottoms up kbell press 12x5x15

Z press 5x95 5x115 3x4x135
Cable row 5x15x100
Lat pull over 5x15x100

Overhead rope tri 50x50 50x30

Incline hammer curl 20x20

Calf press 40x90 15x180 SL 3x5

Evening

Bike 20 min chillinā€™

Saturday

Bike 5 min

Deadlift 2x5x135 2x5x225 2x3x275 3x295 5x3x325
Lareral hop over 12x30s

Calf press 50x90 3x15x180 SL x8,3,2

Kbell swing 9x20x30
Squat 5x135 5x185 5x225 3x275 5x5x295 1x315 1x335 1x355

Hip thrust 3x30x225
Sissy squat 3x20

Sunday

Morning

Incline TYI 3x15x5
Calf press 3x20x90

Shoulderok 9x5x5
Log press 3x5x95 2x3x145 4x3x185
Farmer walk 3x100ftx105 2x100ftx155 3x50ftx195 50ftx245

Axle press 5x95 5x115 125x6,6,6,5,5,4
Pull ups 8x5
GHR 8x10

Cable row 4x20x100
Overhead rope tri 4x20x40

Evening

Bike 20 mins chillinā€™

Tuesday

Morning

Bike 5 min

High handle trap bar 10x135 2x5x225 5x275 2x5x315 3x3x365
Calf press 2x20x90 4x15x180

Squat 5x135 5x185 5x225 3x275 3x295 3x3x315
RDL 2x10x135 6x10x185

Evening

Bike 10 min cruisinā€™

Wednesday

Bike 10 min chillinā€™

Thursday

Morning

Bench 3x5x135 2x5x185 3x225 245x4,4,3,3,3
Ring pull ups 11x6
Bottoms up kbell press 11x5x15

Z press 5x95 5x115 135x5,5,4,4,4
Cable row 7x15x100
Woodchops 3x15x100 4x15x80

Overhead rope tri 4x20x50
Incline dbell curl 4x12x20
Incline TI 4x20x5

Calf press 40x90 15x180 SL 3x5

Evening

Bike 10 min warm up 10x30/30

Saturday

Morning

Bike 5 min

Deadlift 2x5x135 2x5x225 3x275 3x295 6x3x325
Lateral hop over 12x30s

Calf press 40x90 2x15x180

Kbell swing 8x20x30
Squat 5x135 5x185 5x225 3x275 3x295 3x3x295

Hip thrust 4x30x225
Sissy squat 4x20

Evening

Bike 20 mins chillinā€™

Sunday

Incline TYI 3x15x5
Calf press 3x15x90

Log press 3x5x95 2x3x145 5x4x185
Farmer walk 3x100ftx105 2x100ftx155 2x50ftx205 3x100ftx205
Shoulderok 10x10x5

Axle press 5x95 5x115 125x6,6,5,5,5,4
Pull ups 8x5
GHR 8x10
Bottoms up kbell press 8x5x20

Cable row 4x20x100
Overhead rope tri 4x20x40

Afternoon

2.25 mile run - easy

547

Tuesday

Morning

Bike 5 min

Deadlift 2x5x135 2x5x225 3x275 3x295 4x3x325 5x325
Lateral hop over 11x30s
Leg raise 11x10

Calf press 30x90 2x15x180

Kbell swing 10x20x30
Squat 5x135 5x185 5x225 3x275 3x295 5x3x315

Split squat 3x10

Sissy squat x50

Evening

2 mile run 14:17

Thursday

Bench 3x5x135 2x5x185 3x225 1x245 1x275 245x4,4,4,3,3
Ring pull ups 13x5
Bottoms up kbell press 13x5x15

Z press 5x95 5x115 135x5,5,4,4,4
Bar row 7x10x135
Incline T 7x20x5

Overhead rope tri 50x50 50x30

Incline hammer curl 15x25

Calf press 40x90 15x180 SL x5,5

Saturday

Bike 5 min

Deadlift 5x135 2x5x225 5x275 5x3x325 6x325
Lareral hop over 10x30s

Calf press 40x90 2x15x180 SL x5,3

Squat 5x135 5x185 5x225 3x275 3x295 5x3x315
RDL 10x135 9x10x185
Woodchops 10x15x80

Sunday

Morning

Incline TYI 3x15x5
Calf press 3x15x90

Log press 3x5x95 2x3x145 5x4x185
Farmer walk 3x100ftx105 2x100ftx155 2x50ftx205 50ftx245 40ftx275 150ftx195
Shoulderok 10x5

Axle press 5x95 5x115 125x6,5,5,5,4,4
Pull ups 8x6
GHR 8x10

Cable row 3x20x100
Overhead rope tri 3x20x40

Evening

Bike 10 min warm up 10x30/30

Tuesday

Bike 10 min warm up 5x30/30

Deadlift 3x8x205 5x255 3x275 3x295 5x3x315 RDL 20x205
Kneeling ab roll 6x10

Thursday

Bench 3x5x135 2x5x185 3x225 5x3x245
Neutral pull ups 11x6
Bottoms up kbell press 11x5x15

Z press 5x95 5x115 5x5x135
Cable row 7x15x100
Facepull 7x20x50

Incline dbell curl 3x10x20
Incline TI 3x20x5

Overhead rope tri 50x50

Friday

Bike 10 min warm up 10x30/30

Saturday

Bike 5 min

Deadlift 5x135 2x5x225 3x275 5x4x335 7x335
Lateral hop over 10x30s

Calf press 40x90 3x15x180 SLx5,3,3

Squat 5x135 5x185 5x225 3x275 3x295 3x3x315
RDL 8x10x185
Woodchops 8x15x90

Sissy squat x50

Sunday

Incline TYI 3x15x5
Calf press 3x15x90

Log press 3x5x95 2x3x145 5x4x185
Farmer walk 3x100ftx105 2x50ftx195 2x50ftx245 3x100ftx195
Shoulderok 10x10x5

Axle press 5x95 5x115 6x6x115
Pull ups 8x6
GHR 8x10
Bottoms up kbell press 8x5x20

Cable row 3x20x100
Overhead rope tri 3x20x40
Incline hammer curl 3x10x20

Afternoon

3 mile run 22:59

2 Likes
548

Monday

2 mile run 15:19

Tuesday

Morning

Bike 10 min

Deadlift 5x135 2x5x225 3x275 3x315 3x335 2x3x355
Lateral hop over 8x30s
Kneeling ab roll 8x10

Calf press 40x90 2x15x180

Squat 5x135 5x185 5x225 EMOM 15x3x275

Evening

Bike 20 min chillinā€™

Wednesday

3 mile run 22:36

Thursday

Bench 3x5x135 2x5x185 3x225 5x3x245
Neutral grip pull ups 13x5
Bottoms up kbell press 13x5x15
Kneeling ab roll 13x5x10

Z press 4x5x135
Cable row 4x15x100
Incline T 4x20x5

Calf press 40x90 15x180 SL x5,3,3

Saturday

Bike 10 min

Deadlift 5x135 2x5x225 3x275 3x315 4x5x335 7x335
Lareral hop over 10x30s
Kneeling ab roll 10x10

Calf press 40x90 3x15x180 SL x5,5,3

Squat 5x135 5x185 5x225 3x275 3x295 3x315 1x335 1x355
RDL 6x10x185
Woodchops 6x15x90

Sissy squat x50

Sunday

Morning

Incline TYI 3x15x5
Calf press 3x15x90

Log press 3x5x95 2x3x145 4x4x185 5x185
Farmer walk 3x100ftx105 2x100ftx155 2x50ftx205 3x50ftx225
Shoulderok 10x5

Axle press 5x115 125x6,5,5,5,5,5
Pull ups 7x6
GHR 7x10
Bottoms up kbell press 7x5x20

Overhead rope tri 3x20x40
Incline dbell curl 3x12x20

Evening

Bike 10 min warm up 10x30/30

549

Tuesday

Bike 10 min warm up 10x30/30

Deadlift 2x6x205 2x5x255 3x275 3x295 3x315 4x5x335
Pull ups 10x5
Kneeling ab roll 10x10

Wednesday

Bike 10 min warm up 10x30/30

Thursday

Bench 3x5x135 2x5x185 3x225 245x4,4,4,4,3
Neutral grip pull ups x6
Bottoms up kbell press 13x5x15
Kneeling ab roll 13x5x10

Z press 5x5x135
Cable row 5x15x100
Incline T 5x20x5

Calf press 40x90 20x180 SL x5,3,3

Saturday

Bike 5 min

Deadlift 5x135 2x5x225 3x275 3x315 1x335 1x365 3x8x315
Lareral hop over 10x30s
Kneeling ab roll 10x10

Calf press 40x90 3x15x180 SL x5,3,3

Squat 5x135 5x185 5x225 3x275 3x295 3x315 3x335

Sunday

Morning

Incline TYI 3x15x5
Calf press 3x15x90

Log press 3x5x95 2x3x145 2x3x185 1x205 2x3x185
Farmer walk 3x100ftx105 2x100ftx155 2x50ftx195 50ftx245 2x50ftx215
Shoulderok 10x5

Axle press 5x115 125x6,6,5,5,5,5
Pull ups 7x6
Bottoms up kbell press 7x5x20

Overhead rope tri 3x20x40
Incline dbell curl 3x12x20

6 rounds of:

Prowler push 50ftx90
GHR x8
Backwards sled drag 50ftx135
GHR x8

Evening

3 mile run 22:13

Tuesday

Bike 10 min

Deadlift 3x8x205 2x5x255 3x275 3x295 6x6x315
Kneeling ab roll 6x10

Wednesday

Bike 10 min

Squat 2x10x135 2x5x205 5x255 5x275 5x5x295

Thursday

Bench 3x5x135 2x5x185 3x225 245x4,4,4,4,3
Neutral pull ups 11x6
Bottoms up kbell press 11x5x15

Z press 5x115 5x5x135
Cable row 6x15x100
Incline TI 6x20x5

Calf press 40x90 20x180 SL x5,3,3

Saturday

Bike 10 min

Deadlift 5x135 5x225 3x275 3x315 3x335 3x3x365 2x10x315
Lateral hop over 10x30s
Leg raise 10x10

Calf press 40x90 3x15x180 SLx5,3,3

Squat 5x135 5x185 5x225 EMOM 15x3x275
Woodchops 3x15x90

Sunday

Log press 2x5x95 2x5x145 5x4x185
Farmer walk 2x100ftx105 2x100ftx155 5x100ftx195
Shoulderok 9x10x5

Axle press 5x115 125x6,6,5,5,5,5
Pull ups 7x6
Bottoms up kbell press 7x5x20

Cable row 3x20x100
Overhead rope tri 3x20x40
Incline hammer curl 3x12x20

4 rounds:

Prowler push 50ftx90
GHR x8
Backwards sled drag 50ftx135
GHR x8

550

Monday

2 mile run - 14:16

Tuesday

5 rounds:
GHR x10
Burpee x10

Deadlift 5x205 2x5x255 5x275 5x295 2x5x315 3x6x335
Kneeling ab roll 5x10

Squat 5x135 5x205 5x255 5x275 5x5x295

Thursday

Bench 2x8x135 2x5x185 3x225 245x4,4,3,3,3
Neutral grip pull ups 10x6
Bottoms up kbell press 10x5x15

Z press 5x95 135x5,5,5,4,4
Cable row 6x15x100
Incline T 6x20x5

Calf press 40x90 20x180 SL x5,3,3

Saturday

Bike 10 min

Deadlift 5x135 2x5x225 3x275 3x315 5x3x335
Lareral hop over 10x30s
Standing ab roll 10x5

Calf press 40x90 3x15x180

Squat 8x135 5x185 5x225 3x275 3x295 3x315 5x3x335

Sunday

Log press 2x5x95 2x5x145 4x3x185
Farmer walk 2x100ftx105 2x100ftx155 1x100ftx195 50ftx245 ~40ftx275 50x275
Shoulderok 8x5

Axle press 5x115 125x6,6,4,4,4,4
Pull ups 7x6
Bottoms up kbell press 7x5x20

4 rounds of:

Prowler push 50ftx90
GHR x8
Backwards sled drag 50ftx135
GHR x8

Overhead rope tri 4x20x40
Incline dbell curl 4x12x20

Monday

2 mile run 15:05

Tuesday

GHR 4x10
Burpee 4x10

Deadlift 10x135 10x205 8x255 8x275 8x295 3x8x315
Hanging knee raise 8x10

Squat 10x135 5x205 5x255 5x275 5x295 3x5x315
Kneeling ab roll 8x10

Thursday

Morning

Pull ups 8x5
Log press 2x10x95 10x115 5x8x135
Cable row 8x20x70

EMOM Z press 5x3x135

Push ups 4x25
Bar row 10x135 3x8x205

Evening

Pull ups 5x5

Pull ups 3x8
Cable row 3x30x70

Ez bar curl 5x25xbar
Tri stuff 5x25

Saturday

Bike 5 min

Deadlift 5x135 2x5x225 3x275 3x315 4x5x335 7x335
Lateral hop over 10x30s
Kneeling ab roll 10x10

Calf press 40x90 3x15x180

Squat 5x135 5x185 5x225 3x275 3x295 4x5x315
RDL 9x10x185
SL abd 9x15

Sissy squat x50

Leg extension 40x85

Seated leg curl 50x70

551

Sunday

Pull ups 5x5
Log 2x8x95 2x3x145 1x185 0x205
Farmers 2x100ftx105 100ftx155 2x100ftx195

Pull ups 3x5
Log 10x145 2x5x145
Farmers 3x100ftx195

Axle press 5x95 EMOM 8x3x125 2x2x125

Cable row 4x20x100

Overhead tri ext 3x20x40
Incline hammer curl 3x12x20

Incline T 50x5

Signed up for a comp in September so time to get serious again. Going to be pretty liberal with exercise selection and have 2 overhead press days rather than a vertical and horizontal day.

Not sure log is a good choice, the owner of the nice log took it out of state for a while so the only choice is a titan log. Thing is a pain to clean because the handles are so wide so my 1,3, and 5 RMs might be pretty similar til I figure it out.

2 Likes
552

Iā€™d say that absolutely makes it a good choice. Getting good on the tough equipment will make you strong on the good equipment. It doesnā€™t necessarily go the other way around.

Get after it dude!

1 Like
553

Iā€™ve been binge reading your blog so that same line of thinking crossed my mind. Gotta embrace the adversity and remember the priority is on effort rather than weight moved.

1 Like
554

Exciting, will be watching to see how the prep goes.

555

The first 2 events are my best events so hoping to bank enough points there to break my losing streak.

Sunday was a poor excuse for a darkhorse workout. Think I made up for that today, was pretty tired by time I got to squats.

Tuesday

7 sets:
Prowler 50ftx90
GHR x8

Pull ups 5x5
Deadlift 5x135 5x225 5x275 5x315 5x335 3x355
Prowler 5x50ftx90

Pull ups 3x5
Deadlift 14x265 2x10x265
Prowler 3x50ftx90

Squat 5x135 5x185 5x225 EMOM 10x3x275

Stone over bar 3x1x200
Cable row 3x15x100

1 Like
556

Need to either up the weight or add a pause to Z presses next time around

Thursday

Burpee pull up 3x5
Woodchops 3x10x100

Bar row 2x10x135 7x5x185
Close grip bench 2x8x135 2x5x185 3x225 3x245 11x195 2x8x195
Kneeling ab roll 9x10

EMOM Z press 10x3x115

Weighted neutral pull ups 4x5x45
Weighted dips 4x12x45
Facepull 4x15x50

Overhead rope tri 50x50

Calf press 40x90 15x180 SLx5,3,3

1 Like
557

Saturday

Calf press
30x90 2x15x180

Box jump 12x5
Squat 2x5x135 5x185 5x225 3x275 1x295 1x315 1x335 1x365 7x295 2x5x295
Kbell swing 12x15x35
Kneeling ab roll 12x10

Deadlift 5x135 5x225 EMOM 10x3x275

Front squat 2x8x135 3x5x185
RDL 5x10x185

Hamstring curl 70x70

Sissy squat x60

Sunday

Pull ups 9x5
Log 2x8x95 2x3x145 3x185 2x195 11x145 2x8x145
Farmers 2x100ftx105 6x100ftx195 150ftx195

Axle press 5x95 EMOM 7x3x125 1x125 2x3x115

Cable row 4x15x100
Incline dbell press 4x10x70
Incline dbell row 4x8x70

Incline T 3x20x5
Log waiters walk 75ftx145 2x100ftx145

Overhead tri ext 3x25x40
Incline hammer curl 3x15x20

558

You still owe the 1 mile walking lunges!
( I will keep bugging you until you do it :laughing: )

1 Like
559

Tuesday

Prowler 7x50ftx90
GHR 7x8

Pull ups 8x5
Deadlift 5x135 5x225 3x275 1x315 1x365 10x295 2x5x295
Prowler 8x50ftx90

Squat 5x135 5x185 5x225 EMOM 10x3x275

Stone over bar 1x200 2x2x200 1x200
Cable row 4x15x100

560

Wednesday

Bar row 2x10x135 7x5x185
Close grip bench 2x10x135 2x5x185 5x225 3x245 13x185 2x10x185
Kneeling ab roll 9x10

EMOM Z press 10x3x115

Weighted neutral pull ups 4x5x45
Weighted dips 4x12x45
Facepull 4x15x50