Welcome to my online training log. I hope you find the information useful and inspirational.
A little bit about me. I’m 35, about 160 scale weight. I have been strength training for a little over one year now. I have the foundation of the 5X5 program.
I also do the Olympic lifts.
Prior to that I used to run for general fitness, then I realized that strength training is cool and above all else fun.
At this point power is my priority 
My previous training and V-Diet log can be found here:
Monday Clean and Jerk
85X12 C&J
15X Pullovers (Olympic bar)
Rest 3 minutes
75X12 C&J
15X Pullovers
Rest 5 minutes
65X12 C&J
15X Pullovers
I did straight sets. Next time put the bar down then take a couple of deep breathes between reps. I felt dizzy after second set but fully ramped up after the training. I did the Split Jerk alternating between reps; I’m learning something new 
Dinner: 2 Oz. Smoked Salmon slightly pan-seared, along with the usual sides. Yummy
Tuesday Flat Bench Press
12X Pull-ups
135X3
155X3
185X7!
17X Dips + 1 slow negative
The one Incline Bench Press machine was being used the whole time, so I had to substitute and still stick to the game plan. I have not done flat bench pressing in a while, so this was a nice change of pace. Back to the original plan next week 3/3/3+.
Dinner:
1 Salmon Patty (from TJ’s) Sucks! It tasted yucky.
2 Eggs Sunny Side Up
1/2 Cup Cottage Cheese
1/2 Red Bell Pepper
Not memorable, matter of fact I rather forget it.
Squat Cleans
95X3
115X3
145X3
155X3
165X2
175X1
7:30 1 MD w/flaxseed and 1 banana
9:00 5X Liver Tabs
10:00 Pre training MD Protein w/5g Creatine Meal #2
12-1 Peri-training Surge Recovery 1 scoop
1:00 Surge Recovery 1 scoop
2:00 5X Liver Tabs
3:00 1 MD Meal #3
6:00 Dinner Meal #4
7:00 5X Liver Tabs
8:00 Snack 1 Cup frozen Mango / some Psyllium
9:00 Pre-bed 1MD w/PB meal # 5
Dinner:
3 Eggs w/butter Sunny side Up!
1/2 Cup Cottage Cheese
1 Avocado
1/4 Cup Spinach
The Snatch
95X3
105X3
115X3
125X3
I had laser like focus, nailed them all. I have been reading johnberardi.com for all the nutritional info.
Needless to say it’s time to be more precise with my nutrition if I’m going to bust through my plateau. I was thinking shrimp, jumbo of course with a little bit of butter, no oil and equally healthy sides. Sides 2 eggs, 1/4 cup cottage cheese, 1/2 cup spinach and 1 Hass avocado, dam they are so fattening and so good for you.
5oz Shrimp, 2 Eggs, Cottage Cheese, Spinach, Avocado
Fat 0g 10g 4g 0g 30g
Carb 2g 1g 2g 1g 10g
Protein 32g 13g 11g 1g 5g
Cal 140 148 90 10 150
Totals: 568 Cals
Fat 50g
Carb 18g
Protein 62g
After dinner passed out for two whole hours! Woke up brushed and flossed my teeth and went back to sleep.
Snatch Grip Deadlift from 4" Deficit
135X5
185X5
235X5X5
Dinner: 5 oz. Shrimp with butter, just like last night’s dinner minus the spinach.
Monday Combinations
RDL/Row/Clean/Front Squat/Press
95X3
Clean /Front Squat/Press/RDL/Row
95X3
Killer combinations today, felt fast and focused, the gym was so freaking busy. It’s time to cut out the peanut butter at night, too much mindless snacking and replace it with something healthier, like frozen mangoes cut into pieces.
Dinner was shrimp and eggs, later one PB container gone, one more to go.
Flat Bench Press
135X3
155X3
185X8
205X3
135X10 Fat Bar (Grips)
135X10 Close Grips
Incline machine was being used again, anyway did the “planned” set/rep on the flat bench. Not bad considering I have done this only twice in the last six months. The incline has had a very nice carryover to my flat bench.
I just realized I have had seafood all week…I miss steaks!
Squat Cleans
95X3
115X3
135X3
155X2
175X2
185X1
That was fun. I was feeling good towards the end of training. I usually use the black foam roller prior to starting my training, and today I also started to use a PVC pipe, ouch! I found it in a corner of the gym, along with the jumping ropes; by the way a little odd jump roping with Oly shoes on hardwood floor.
Snatch
95X3
105X2
115X2
125X1
130X1
Got a little light headed on the last Snatch, pretty soon it will be time for the
Big Wheels. Last night it was baked chicken for dinner with cottage cheese and some Hawaiian bread (I know P+C at night). Anyway it was good, first time having chicken in two months. Nice change of pace from seafood like salmon and shrimp. Pre bed snack was 1 cup frozen mangoes.
Snatch Grip Deadlift from a 4" Deficit
95X5
145X5
185X5
205X5
235X5
255X5X5
Day of the Deads, that was intense. In the middle of the work set I started seeing in black and white. Next training session will be 265X5X3. I almost lost four calluses along with a good layer of skin from my hands. Additionally this is also a great forearm strength builder.
Dinner just like yesterday, baked chicken, dark meat this time.
Monday Back Squats
95X5
135X5
155X5
185X5
205X4X5
220X5
45 reps total. That’s a lot of reps. I have not done these in 7 months. It’s about time to bring them back.
Tuesday: Incline Bench Press
14X Pull ups
95X5
135X3
155X3
185X5 + Time under Tension 20 sec
205X1 + TUT
15X Pull overs with Oly bar
10X Leg Raises
5X Close Grip Pull ups
That felt a very good, did a couple of assistance exercises for the upper body and core. I used the dumbbells for the incline warm up, I had forgotten about them. They offer a nice range of motion and balance.
Wednesday Squat Cleans
95X5
115X3
135X3
155X3
185X0
Missed 185, hmmm I need more sleep better recovery. On the other hand that was a big weight increase, next time a more gradual progression to my current 1RM.
Dinner was Shrimp (40g protein) along with the usual suspects.
Thursday training: The Snatch
95X7
105X7
115X7
Lucky 21, I have begun to reduce the rest between reps. Felt good training today, no mirror, no problem. And now the fun part…Dinner!
Flame Grilled Chicken Breast with skin removed (4 ounces, 4g fat, 0g Carb, 35g protein) unless the skin is crispy what is the point? Usual sides, less than 1/2 cup cottage cheese, two scrambled eggs with salsa, yum. Snacks are frozen mango chunks and 1/2 cup blueberries and 1 chocolate lab cookie. Time to make my own grilled dinner creations.
Friday Snatch Grip Deadlift from 4 Inch Deficit
135X5
185X5
205X5
225X3
245X3
265X5X3
My dinner: Caesar - BBQ Grilled chicken breast with cottage cheese and green beans - whoa. New recepies on the way. I felt great today, no pain.
Monday: Combinations 5X5X115
Power clean + Overhead Press +5X Back Squat + OH Press
That is one killer combination, looks easy on paper, new overall movement.
Current preferred cooking method is grilling. New creations for dinner.
Honey Mustard grilled chicken breasts with diced mixed vegetables. This one will become a classic.
Tuesday Incline Bench Press
135X5
155X5
175X3
195X3 + Time under Tension 20 sec
195X1 + TUT
15X Pull overs with Oly bar
10X Pull ups
10X Leg Raises
5X Close Grip Pull ups
It’s time to begin my new eating protocol. Dinner Caesar BBQ grilled chicken breasts with broccoli florets X 2.
Wednesday Squat Cleans
95X5
115X5
135X5
145X10 Singles
Strong workout session, more focus on speed, less rest between reps. Favorite marinade, organic mustard, honey, white cooking wine, light soy sauce and minced garlic. New additions to the sides include chopped spinach and broccoli.
Thursday: The Snatch
95X5
105X5
115X5
120X5 Singles
Dinner Caesar BBQ grilled chicken breasts with broccoli and chopped spinach. I really like this combination.