Meangreen275 Training Log

Training Training Logs
1

5/3/1 training

8/27

squats
bar 5x10
135 - 4x10
225 - 3x10
275x5
305x5
335x8
squats felt ****ty. didnt get to hit mobility work like i usually do before workout. knees felt awful.

close grip floor press
bar- 3x10
135 - 2x10
225 - 3x5

standing band abs 2x10…not really sure how to do this movement but still felt it.

cable abs 2x15.

5/3/1: Cycle 1, Week 1
Deadlift/ Military Press day

mobility/stretch

PVC roll
upper back, arms above head
lower back
glutes
adductor, abductor, hamstrings
quads

pec stretchx45 seconds
“mountain climber” position stretch x45 sec
goblet squats 2x10

banded hips stuff

beltless Conventional deadlift
135 - 3x10, 2x5
225 - 3x5
275 x5
315 x3
335 x5
365 x5
365 x5+ (hit 13 reps)

Military press
bar 2x10
95 - 1x10, 2x5, 1x3
115 x5
125 x5
125 x5+ ( hit 16 reps)

Cambered bar good mornings
5x10 w/ just bar. Trying to learn the movement and get the stretch. I hate this movement for Max Effort…

Seated rows w/ “V” handle
5x10

banded ab pull downs
I dont know the tensions or if they are even close to the real band tensions but here are the colors
1x20 w/ blue band (it was small, not a mini)
3x20 w/ green band (little thicker than blue)
2x20 w/ both the green and blue band.

Saturday 8/31

5/3/1: Cycle 1, Week 1

Bench day

mobility/stretch

PVC roll
upper back, arms above head
lower back
glutes
adductor, abductor, hamstrings
quads

Shoulder distractions with band

shoulder dislocations with band

Bench

bar - 3x20, 1x10
95 - 2x10
135 - 2x10
185 - 2x5
225 - x5
255 x5
275 x5+ (hit 9 reps)

Negative Hamstring body curls w/ band. 2x10

Db Bench press
70lb dumbell
1x20, 2x15, 1x12 (chest gets fatigued really easy thats all i could get on each set without dropping db on face)

seated machine bench press
5x12 slooooooooowwwwwww

Triceps extension with V handle

5 sets “time under Tension” (30 seconds or 15 reps)

Incline db tricep extensions “elbows out”
2x15 w/ 15 lb db , 1x15 w/ 20lb db

band pull aparts
sets of 30

banded crunches on GHR
4x20 (green band)

Tuesday 9/3

Cycle 1 week 2
Squat day

mobility/stretch

PVC roll
upper back, arms above head
lower back
glutes
adductor, abductor, hamstrings
quads

Shoulder distractions with band

shoulder dislocations with band

Squat

Bar - 3x10
135 - 2x10
225 - 1x10, 2x5
315x3
345x3
365x3+ (hit 9 reps)

Close grip floor presses
Barx20
135 2x10
225 3x5
315 2x3

Leg extensions

Time under tension- 3 sets of 30 seconds. Slow

Ab rollouts
4x12

Band obliques
3x20 each side
9/5
Cycle 1 Week 2
Deadlift and Miliary press day

mobility/stretch

PVC roll
upper back, arms above head
lower back
glutes
adductor, abductor, hamstrings
quads

Shoulder distractions with band

shoulder dislocations with band

switched it up a bit and did military press first.

Military
bar 2x20, 1x10
95 - 1x10, 2x5, 1x3
115 - x3
135 - x3
145 - x3+ hit for 13.5 reps

beltless conventional Deadlift

135 2x10
225 3x5
275 2x5
315 2x3
365 2x3
405 x3+ Hit for 14 reps. I know for a fact that I had 2-4 more reps in me but my low and middle back was rounding.

45 degree back extensions with band (tripled up black mini band)
3x15

lat pull down
4x12

reverse grip barbell curls
2x15

barbell curls
2x15

9/7
Cycle 1 week 2
Bench day

mobility/stretch

PVC roll
upper back, arms above head
lower back
glutes
adductor, abductor, hamstrings
quads

Shoulder distractions with band

shoulder dislocations with band

Bench
Bar 2x20
135 2x10
185 2x10
225 1x5, 1x3
255 1x3
285 1x3
305 1x3+ (hit for 7 reps) wanted more but ill take that.

Dumbbell incline
55s - 4x15
30s 1xfailure

Straight bar triceps extensions
Sets of 12 adding 20lbs every set.

Maching rear delts
4x20

Single arm lying triceps extension
2 sets- 3 sets of 10 each arm.

9/10
Cycle 1 week 3
Squat day

mobility/stretch

PVC roll
upper back, arms above head
lower back
glutes
adductor, abductor, hamstrings
quads

Shoulder distractions with band

shoulder dislocations with band

Squat
Bar 3x10
135 2x10
225 3x5
275 1x3
315 1x5 add belt
365 1x3
405 1x1+ add reps (hit it for 8 reps.)

Knee jumps
3x6 body weight
2x6 w/ 25 lb plate

Decline sit-ups
2x15

Band ab pulls downs (big blue band)
2x failure
Modify message
9/12
Cycle 1 week 3
Deadlift/military press day

mobility/stretch

PVC roll
upper back, arms above head
lower back
glutes
adductor, abductor, hamstrings
quads

Shoulder distractions with band

shoulder dislocations with band

Static hamstring, hip, and low back stretches

Military press

Bar 3x10
95 1x10, 2x5, 1x3
135 1x5
155 1x3
185 1x1+ hit this for 7 reps! (Zero leg drive) huge PR.

Conventional pulls

135 3x10
225 1x10, 2x5
275 1x3
335 1x5
405 1x3
Add belt
455 1x1+ hit this for 10. Held at top for 15 sec.

Cambered bar good mornings

4x12

wide neutral grip lat pulls
5x15

Football bar curls
3x12

Blue band curls
3xfailure, 3 second squeeze at top

9/14

Missed training day.

9/16

cycle 1 week 4 (deload) starting back to M/W/F.

foam roll and mobility ****

belt-less close stance squats
bar 3x10
135 2x10 3x5
225 - 5x5

floor presses
4x10

leg extensions
2x20

2 supersets
10 reps then drop, 10 reps then drop, static hold till failure

single leg leg presses
4x20

9/18
Cycle 1 Week 4 (Deload)

Deadlift/ Military day

mobility/stretch/roll ****

beltless sumo
135 3x10, 2x5
225 2x10, 3x5
275 5x5

football bar military press
bar 2x10 2x5
95 2x10, 5x5

bw hamstring curl negatives
4xfailure

gay ass donkey kick glute machine
5x12 each leg

pull ups (attempted
4 reps wide grip, 6 reps neutral grip

wide grip lat pulls
4x12

banded rows
3x20 3 sec squeeze

barbell ab rollouts
3x12

single leg band hamstring curls
4x12 each leg

9/19

Cycle 1 Week 4 deload

Bench day

bench
bar 3x20
135 2x20 3x10
185 3x10 3x5
225 5x5

DB bench press
70lbs 4x20

triceps extension
sets of 20

band flies
sets of failure

band triceps extensions
sets of failure

2

Cycle 2 “recap”

9/23

3/5/1 (its the same thing as 5/3/1, only week 5 and three are switched, obviously, and on the 3s week and 1s week, you do 3 singles)

cycle 2 week 1

squat day

mobility/roll/stretch

squats

bar 3x10
135 2x10, 2x5
225 3x5
add belt
315x3
365x3
add wraps
405x1
455 3x1
405x3+ hit for 9 reps (new PR)

hack squat machine
4x10

9/25

Cycle 2 Week 1 3/5/1

Deadlift/military press

mobility/stretch

Military press
bar 2x10
95 1x10 2x5
135 1x5, 1x3
175 1x3
185 1x1 warm up single
205 3x1 Big pr
175 1x3+ hit for 12 reps, another big PR

deadlift
135 3x5
225 3x5 2x3
315 2x3
365 1x3
405 1x3
add belt
455 1x1 warm up single
500 3x1
455 1x3+ hit for 9 reps

glute bridges with barbel
135 4x12

seated rows with wide lat pull bar
4x12

leg raises
3x15

9/27

Cycle 2 Week 1 3/5/1
bench day

roll out/stretch

bench
warm up
bar 3x10
135 2x10 2x5
185 1x10 2x5

work sets
225 1x5 1x3
275 1x3
295 1x1 warm up single
335 3x1
295 1x3+ hit this for 9 reps.

cable flies
4x20

rope push downs
sets of 15

banded side bends
doubled light blue band 2x15 each side
doubled green band 2x10 each side
doubled heavy blue band 2x8 each side

banded standing crunches
sets of 20

mini band triceps extensions
4 sets of failure

9/30

Cycle 2, week 2
3/5/1

Roll/stretch

Squat
Body weight 3x10
Bar 2x10
135 2x10
225 1x10 1x5
275 1x5
315 1x5
365 1x5+ hit this for 11

Hack squats
3x12

Seated calf raises
4x15

Barbell lunges
5x5 each leg

10/2

cycle 2 week 2
3/5/1 deadlift and military press day

roll/ stretch

I’ve been sick since saturday. That didnt phase me at all on monday when i squatted but for some reason, I was completely drained today.

deadlift

135 2x10
225 3x5
315 2x5
365 1x5
425 1x5+ 9 reps

Military press
bar 3x10
95 2x10 2x5
135 1x5
165 1x5+ hit for 8 reps

i literally had no energy for assistance work. I did 1 set of 15 on three different exercises and just said

10/5

cycle 2 week 2 3/5/1
Bench day

roll/stretch

bench
bar 3x10
135 2x10
185 3x5
225 2x5
255 1x5
275 1x5+ hit for 13. PR

BW dips
3 x failure. (10, 8, 7)

straight bar push downs
sets of 6 all the way down the stack

single arm band push downs
4 x failure each arm (black mini band)

band chest flies
4 sets of failure

band abs
3x15 w/ green band
2x12 w/ heavy blue

10/7
Cycle 2 week 3
Squat day

Roll stretch

Squat
Bar 5x10
135 2x10
225 1x10 2x5
315 1x5
365 1x3
425 1x1
515 1x1
545 1x1
495 1x1+ hit for 2. Reps felt like ****

Lunges
135 3x5 each leg

Leg press
3x12

Kneeling jumps
8x5

10/10
Cycle 2 week 3
Big bench day

Roll/ stretch

Bench
Bar 2x20
135 2x10
185 1x10, 2x5
225 2x5
275 1x5
315x1 warm up single
350x1
375x1
315x1+ hit 6

Close grip bench with bands
135 3x10 w/ doubled black minis
135 1x8 w/ doubled green band

Mini band flies
3x15

Mini band triceps extensions
4x15 each arm

Leg lifts
2x12

Ab rocket machine thing.
2x10

Decline sit-ups
2x8

10/12

Was out of town on Friday so trained on saturday

Cycle 2 week 3
deadlift military press

deadlift
135 3x10
225 2x10 2x5
315 2x5
365 1x5 1x3
435 1x3
add belt
495 1x1 warm up single
555 1x1
615 1x1 Raw conventional PR
495 1x1+ 7 reps

military press
bar 3x10
95 2x10 2x5
135 2x5
165 1x3
205 1x1 warm up single
245 1x1 PR
Didnt do my 1+ set.

Straight leg deadlift
3x15

neutral grip pull ups
3x8

10/14
Cycle 2 week 4 deload

Squat day

SSB squats
Bar 3x5
135 2x5
185 2x5
225 3x5

Back extensions w/ doubled mini band
3x8

Single leg leg curls
2x20 each leg

10/16

cycle 2 week 4 deload

bench day

bench
bar 3x20
135 2x20
185 2x15
225 3x5 w/ 2 sec pause

wide grip incline press
bar 2x20

rotator cuff abduction and adduction
1x20 each arm

mini band one arm triceps extensions
3 sets time under tension (30 sec) slow. each arm

abs
3x30

3

Cycle 3 recap

10/21
cycle 3 week 1

squat day

bar 2x10
135 2x10
225 3x5
275 1x5
325 1x5
375 1x5
415 1x5+ hit for 7. lower back was really taxed for some reason

Stiff leg deadlift
worked up to 275 2x8. was supposed to be 3x10 but, like i said, lower back was super taxed.

single leg curls w/ band.
3x8 each leg.

10/23

cycle 3, week 1: 5/3/1 5s week

bench day

roll/stretch blah blah

bench

warm up
bar 2x20, 1x10
135 3x10 1x5
225 2x5

work sets
225 1x5
255 1x5
295 1x5+ Hit for 12 reps. 3 rep PR. 295x12=412 1RM

body weight dips
3xAMRAP (14,7,5)

triceps extensions
10x12 2x10, 1x8

abs
3x15

banded crunches against GHR
3x20 w/ blue band.

10/25

cycle 3, week 1: 5/3/1, 5s week

Deadlift and Military press day

roll stretch

deadlift
warm up
135 2x10
225 2x10 1x5
315 2x5
work sets
365x5

add belt
405x5

add chalk
475x5+ Hit this for 9 reps. Goal was 10-12, but i am content with this number)

Military press

bar 3x10
95 2x10
work sets
135 1x5
160 1x5
185 1x5+ hit this for 8 reps. my goal was to hit in the 8-10 rep range so I am pretty happy with it)

neutral grip pull ups
2x AMRAP (5,4)

neutral grip pull downs
5x8, 1x20

reverse grip barbell curls
3x10

barbell curls
2x10

barbell ab roll outs
3x12

band crunches
2x20 w/ green band
2x12 w/ big blue band

barbell oblique crunches
3x12 each side

10/28

cycle 3 week 2, 3s week

squat day

roll stretch

squats
bar 3x10
135 2x10
225 2x10
275 2x5
315 2x3
345 1x3
405 1x3 felt really good here
455 1x3+ hit this for 5. and this is where it all went to ****.

Stiff leg deadlift
135 2x10
225 2x5
295 4x5

Bw negative leg curls
3xfailure (13, 8,8)

leg curl machine
2x10 1x8

back extension w/ band
2x10 w/ choked and doubled black mini band

hip abductions
2x30

hip adductions
2x20

10/30

cycle 3 week 2: 3s week
bench night

roll/stretch/sit on my ass

bench
warm up
bar 2x20 1x10
135 1x20 1x15
185 1x10
225 1x10 1x5
work sets
245 1x3
275 1x3
315 1x3+ hit this for 9 (8 straight reps, re-racked to fix hands grinded out 1 last rep) thats a big 3 rep PR for 315!

weighted and bodyweight dips
2x8 weighted (1 chain around neck
1x7 bodyweight

banded triceps extensions w/ V bar
doubled mini band 2x30
choked blue band 3x30

4in cambered bar bench for ROM
bar 1x10
95 2x10
135 1x10

DB abs
2x20

banded ab pull downs green band
5x20

11/1

Cycle 3 week 2: 3s week
Deadlift/military press day

roll stretch

military press
warm up
bar 2x20
95 2x10
135 1x6
work sets
155 1x3
175 1x3
205 1x3+ hit this for 7 reps and almost grinded out an 8th rep. Big Pr here

Deadlift
warm up
135 2x10, 2x5
225 2x5
315 2x5 1x3
add belt
365 2x1
work sets
405 1x3
455 1x3
505 1x3+ hit this for 9. Another huge rep PR.

Wide grip pull ups
1xAMRAP

Lat pull downs w/ V handle
sets of 8 down stack making 20lb jumps. 1x15

bodyweight walking lunges
1x20 each leg

ab roll outs against bands
4x5

band hammer curls
3x10

rev. grip barbell curls
2x10

11/4

Cycle 3, week 3: 1s week

squat day.

roll/stretch

squats

warmup
bar 2x10
135 2x10 1x5
225 2x5

add belt
315 1x5
Work Sets
375x5 (these were slow, I was skeptical on how today was going to pan out after this set)
add wraps
455x3 (This weight felt way better than last week.)
500x1+ hit this for 6 reps. Big PR. Goal was 6-8. I am content with where this puts me for next cycle.

Paused(2 sec) front squats w/ harness
bar 2x10
135 2x5
225 2x5
315 1x3

This was my first time using a harness and working up that heavy in a “front squat” like position. Felt pretty good.

Chest supported rows
3x10 neutral grip
2x10 double over grip.

Bodyweight GHR
3x8

band crunches
3x15

barbell side bends
3x15 each side

11/6

cycle 3, week 3: 1s week
bench day

roll stretch

bench

warm up
bar 2x20
135 1x15 1x12
185 2x10
225 1x8 1x6

work sets
255 1x5
295 1x3
335 1x1+ hit this for 7 reps. This was a rep PR for this weight.

Close grip Dead bench up to 3RM
135x3, 225x3 315x3, 365x3. 365 felt good so I feel like I could go 405 for at least a double if i did these again.

incline dumbbell press
60s 2x15

elbows out db extensions
20s 2x12

mini band flies
2x20

11/8

Cycle 3/week 3: 1s week

Deadlift/military press day

roll stretch

deadlift

warm up
135 2x10
225 2x10 1x5
315 2x5
365 1x5

add belt
work sets
425 1x5
495 1x3
545 1x1+ hit this for 5 solid reps and hitched the 6th. HUGE rep PR. pretty damn happy.

Military press
bar 2x15 1x10
95 1x10 1x8
135 2x5
work sets
160 1x5
195 1x3
225 1x1+ hit this for 3 reps, died on the 4th. Going to be more conservative on the military presses for the next two cycles.

BWT GHR
4x8

wide grip pull downs
4x10

seated cambered bar good mornings
bar 2x12
135 3x10

land mines
bar 2x8 per side
bar+25 2x8 per side.

11/11

Cycle 3, Week 4: Deload
squats

beltless buffalo bar paused squats (3 sec in hole)
warmup
bar 3x10
paused
135 3x3
225 3x3

leg press
2x10 single leg
2x15 both legs

neutral grip Chest supported Rows
2x20

double over Chest supported Rows
1x20

double under chest supported Rows
1x20

RDL
3x10

barbell rollouts
4x8
The last two sets of these, something popped in my shoulder, more than likely a ligament. No pain, just felt really awkward. This has only happened to me once before back in high school…

cycle 3, week 4: deload

11/13

bench/upper body day

Took it easy on my shoulder this day.

ROM pushups 5x10 slow

bw skull crushers
4x10

11/15

deadlift miltary press day

sumo speed pulls against tripled mini band
225 2x3
315 2x2 4x1

neutral grip lat pulldowns superset with Cambered bar military press
1x20 / barx20
1x20/ 95 x15
1x20/ 95x15
1x20/135x10

band cruches
4x20

db hammer curls
2x20 1x15

4

Current and most recent training cycle

11/18

New week, new cycle. Time to start buckling down. 8 weeks out.

Cycle 4, week 1 - 3/5/1 3s week

squat day.

roll stretch.

squat
warm up
bar 2x10
135 3x5
225 2x5 2x3
275 1x2
315 1x3
work sets
365 1x3
455 1x3
495 1x1
545 2x1
495 1x3+ hit for 3. Felt weak coming back from my deload.

GHR
2x10 3x8

neutral grip Chest supported rows
2x20

unilateral underhand grip Chest supported rows
2x15 each arm.

lunges
3x10 each leg

abs
sets of 25

11/20

Cycle 4, week 1: 3s Week

Bench day

Roll stretch

bench

warm up
bar 2x10
135 2x10 1x5
225 3x5
work sets
255 1x3
295 1x3
325 1x1
365 1x1 Smoked this. Thinking somewhere around this weight for an opener in January
405 1x1 Big PR. havent touched over 400 in almost a year. pumped.
315 1x3+ Hit this for 8. 1 rep under current PR at this weight.

Dips
3xFailure (1st set with chain-9 reps, 2nd set no chain- 6 reps, 3rd set no chain - 5 reps)

lying barbell triceps extensions
4x10 1 set w/ bar, 2 sets @65 lbs, 1 set @ 95 lbs

superset w/

band pull aparts
sets of 30

5

11/12

Cycle 4, week 1: bench 3s week w/ singles

roll stretch

deadlift

warm up
135 3x10
225 2x10 1x5
315 1x5 2x3
work sets
365 1x3
425 1x3
475 1x3
singles
545 1x1
595 1x1
635 1x1 (missed this weight. The bar popped out of my hands at the top) This would have tied my single ply sumo PR…I performed this raw and conventional. Also, I haven’t touched this weight since Octoberish of 2011…Needless to say, I was pissed the effffffffff off. Fuels the fire for my next training day with singles…

rep set
455 1x3+ hit this for 8 reps. 12 second hold at the top.

GHR
2x8

Unilateral lat pull down. palms up
2x20 2x15 each arm.

leg curls
3x12 hold at top

band crunches
3x failure

cambered bar military press
bar 1x20
95 3x10

6

11/25

cycle 4, week 2: 5s week

squat day.

I felt weird today. I had pain in my shoulder when setting up under the bar. I improvised and used the SSB and kept with this weeks sets of 5. Although I didnt hit the weight prescribed for this week, I still got some good work in.

roll and stretch

ssb squats
bar 3x10
135 2x10
185 2x5
225 2x5
275 2x5
315 1x5
405 1x5

SSB beltless pause squats
2x3 w/3 sec pause @ 225
2x3 w/5 sec pause @ 135

GHR
2x8

superset with band RDLs
2 doubled mini bands… 2x15

Chest supported rows
4x15, 1x5 squeeze at top

weighted spread eagle situps
40 reps.

7

11/27

Cycle 4, week 2 : 5s week

bench day

roll stretch

super sore from sprints on 11/26

bench

bar 3x20
135 3x10
225 1x5
275 1x5
305 1x5
275 1x5+ hit this for 14. Needed a lift off but a rep PR none the less.

dips
3x10 w/ 3 chains around belt (chains weighted 19 a piece)

after this i basically just destroyed triceps with various exercises

elbows out db extensions, skull crushers, pushdowns, cross body db extension super set.

8

11/29

cycle 4, week 2: 5s week
deadlift day

roll stretch

deadlift
135 3x10
225 2x10 2x5
315 2x5
385 1x5
455 1x5
505 1x5+ hit this for 5 reps. felt really fatigued. holiday break has me off schedule

behind the neck military press
bar 3x15
95 3x10

zercher squats
5x10

upright rows
7s

wide grip pull downs
3x15

single arm rev grip pull down
4x8 each arm

hammer curls
4x20

abs
60 reps

9

12/2

Cycle 4, week 3. 531 week with singles
squat day

roll stretch

today felt better than last week. I did quite a bit of shoulder mobility stuff since last week to loosen up my right shoulder. I was able to actually wrap my thumbs around the bar this week instead of just a “false grip” (which i havent been able to do for the entirety of the 4 training cycles).

straight bar squat
bar 4x10
135 5x5
225 3x5 2x3
315 2x3
365 2x1
work sets
415 1x5
475 1x3
singles
535 1x1
575 1x1 This is a training PR. felt alright. it was slow out of the hole, and my shoulder round while coming out of the hole…still havent been able to fix this.
no rep set. i was spent

zercher squats off pins. same movement as last friday, just went heavy to see how i liked the movement.
sets of 3. worked up to 315 for a triple.

GHR
3xfailure (12,9,6)

neutral grip seated rows
sets of 12.
1 set of 3 second holds at top

band crunches w/ light blue band
sets of 20. moving my hands up the bands every set for more tension. last 2 sets of 20 added a second light blue band.

lying leg raises.
1x20

10

12/4 - almost 5 weeks out! ready to SFW

Cycle 4, week 3: 531 week w/ singles

bench day

roll/stretch

bench

warm up
bar 2x20 1x10
135 3x10
225 3x5

work sets
275 1x5
305 1x3
355 1x1
390 1x1
415 1x1 This is a 10 lb PR. pretty damn excited how that felt.

threw on the bench daddy from Mike Womack and hit it for an easy set of 10.

close grip bench drop set (no bench daddy)
315x5
225x10
135x10

db bench.
worked up to a relatively heavy set of 5 w/ 100 lb dbs. mainly for stretch and range of motion

straight bar band triceps extension. choked light band On both exercises kept the tempo slow and squeezed hard.
2x50

superset w/

micro mini band triceps extensions
2xfailure

micro mini band flies
4x15

superset w/

monster mini band pull aparts (tried something different here. pulled the band around a pole and then stepped back a little) i felt these more in my rear delts and really really felt them in my erectors. gonna try these more. it also made the pull a little more difficult.
4x10

11

12/6

cycle 4, week 3 : 531 week

pulls and military press

deadlift

bar 2x10
135 2x8
225 3x5
315 3x5
405 2x2
495 1x2
565 1x1
605 1x1 this felt awesome.
625 (was supposed to hit this for a single but, just like two weeks ago, it popped out of my hands at the top.) shut it down after this fail

above knee rack pulls
singles w/ 3 sec hold and no chalk up to 675.

barbell glute bridges
sets of 8

back extensions w/ band
sets of 10

cambered bar military press
worked up to 205 for a single…THIS SUCCCKKKKEEEDDDDD haha

12

cycle 4, week 4: deload

11/9

squat day

didnt go to the gym. just relaxed, ate, and did SMR.

11/11

bench day

speed bench w/ football bar
205 6x3 switching between widest and medium grips

db incline
20 reps

machine flies
100 reps

band abs
100 reps

band pull aparts
50 reps

db triceps extensions
50 reps per arm

13

12/16

start of a new training cycle

cycle 5, week 1: 3s week with singles

roll stretch

squat

135 2x5
225 3x5 2x3
315 2x3 1x1
405 2x3 2x1
475 2x1
515 1x1 Possible opener

no down set.

squats felt real smooth. didnt want to push it. finally feel comfortable under the bar.

belt-less cambered bar pause squats
sets of 3 up to 315

seated cambered bar goodmornings
135 3x12
225 2x10
135 1x10

superset with

neutral grip machine Chest supported rows w/ a mini band
sets of 12

roman chairs. (broom stick behind head)
4 sets of failure.

split squats
2x8 each leg.

14

12/18

Not really following 3/5/1 for these next 3 weeks. just getting a feel for an opener and shit.

bench
bar 2x20
135 2x10 2x5
225 3x5
275 2x3
315 2x3
365 1x1 possible opener
405 1x1 possible 2nd or 3rd attempt depending on how i feel that day
add slingshot
315 1x15

football bar bench
135 1x15
225 1x10

DB incline
60s 1x20
100s 1x10

straight bar triceps extensions w/ doubled monster mini
3x25 slow

super set w/

single arm micro mini band
3x10 super slow
Modify message

15

You are strong! What is your training history, goal, etc?

16

12/20

deadlift day.

roll stretch

deadlift
135 3x15
225 3x10
315 3x5
365 2x5
405 2x3
475 2x1
535 2x1
575 3x1 possible opener

GHR
1x15

hyper extensions w/ barbell
bodyweight 2x5
bar 2x5
95 2x5
145 2x5
195 2x5
245 1x5
back down set 95 1x12

plate loaded hammer strength lat pull downs
1 plate each side 2x12
2 plates each side 2x12
2 plates 2 25s 2x12
3 plates 3x8
4 plates 2x8

1 legged leg curls
2x20 each leg

17

[quote]jasmincar wrote:
You are strong! What is your training history, goal, etc?[/quote]

I have been training and competing in powerlifting for about 7 years. Currently, I compete both in Raw and single ply meets. Long term goals that i would like to accomplish at some point in time would be an 1800 lbs raw total @275, 2200 lb single ply total @ 120+kg, And I would like to compete at, and if possible win, IPF Junior worlds. Thank you for following my training. It’s comments and people just like you that me motivated and keep this fun.

18

12/23

roll stretch

squats

bar 5x10
135 2x10 3x5 2x3
225 2x5 2x3
315 1x5 1x3
365 1x5 1x3
405 1x5 1x3
455 1x5 1x3
500 1x5

pretty spent after this.

inverted rows.
4x8

My left hand was killing me during these. dont know why but i think that’s what the issue might have been with grip the past few weeks.

Chest supported rows
2x20
1x15

barbell side bends
3x20 each side.

Merry Christmas!!

19

12/26

bench day.

really just stuck with a lot of volume. I’m 15 or 16 days out so at this point I am not going to get any stronger doing singles.

bar 3x20, 1x10
135 3x10, 2x5
185 1x5, 1x3
225 1x5, 1x3
275 1x5, 1x3
315 1x5, 1x3
365 1x3 This was actually a rep PR for this weight. My goal for the end of these 5 cycles was to hit 365 for 5 reps. I got close. lol
335 1x5 This was 1 rep away from my previous rep PR at this weight. considering the volume leading up to this set, I feel pretty good about my strength.

close grip board press
225 - 3boardx5 then 2boardx5 then 1boardx5
225 - 3boardx5 then 2boardx5

dips drop set
2chains - 12 reps
1 chain - 5 reps
bodyweight - 2 reps

machine incline press
60 reps

barbell triceps extensions
65 - 2x15
95 - 2x12

elbows out DB extensions
1x25 w/ 20s
2x12 2/ 30s

Hi pully face pulls
4x20

super set w/

low pully face pulls
4x10

triceps push downs
sets of 8

cable crunches
sets of 25
sets of 15
set of 10 reps w/ hold
1 set of hold till failure

5 clap push ups because I was bet that I couldnt do it. haha

20

12/28

This whole week was pretty fucked up because of christmas and some personal issues but, i got a full weeks worth of training in.

deadlift day w/ some military presses

deadlift
135 2x10 2x5
225 1x10 2x5 1x3
275 1x5 1x3
315 1x5 1x3
365 1x5 1x3
405 1x5 1x3
455 1x5 1x3
495 1x5 1x3
545 1x5 2x3. was gonna go 585 for at least a triple after this for a rep PR but decided against it.

military press
bar 1x10 1x8 1x6
95 2x6 2x3
135 3x3 1x1
185 1x2 1x1
215 2x1
245 1x1 fail. tried for a PR couldnt lock it out. Havent done these in a couple of weeks so I expected as much.

beltless Deficit pulls
315 4x8 these felt great.

behind the neck lat pulls
5x12

hip abductions
2x20

super set w/

hip adduction
2x20