Midwest Madness

Training Training Logs
264

Sunday
DJANGO

  • 10 Clean & Jerks 135 lbs
  • 500m Row
  • 8 Clean & Jerks 155 lbs
  • 500m Row
  • 6 Clean & Jerks 175 lbs
  • 500m Row
  • 3 Clean & Jerks 200 lbs
  • 500m Row
  • 1 Clean & Jerks 225 lbs
  • 500m Row

Notes: it’s a hot one this afternoon in the garage. Hands got very slick even with chalk and lost my grip on last rep of 205lb and 225lb. Figured I better just move on to the rower rather than try to get those last reps.

2 Likes
265

Week 3:

Monday (Squat)

  • Warmup: Squat 45lb,135lb,185lb,225lb
  • Main: Squat 3/5/1 5’s Pro
    • 75% (260 lb) x5
    • 85% (295 lb) x5
    • 95% (325 lb) x5
  • Supplemental: Squat 5x5 FSL
    • 75% (260 lb) 5x5
  • Assistance Pull: 5x8-12
    • DB Pullover 10x10 (50 lb)
  • Assistance Press: 5x8-12
    • DB Press 10x12 (50 lb)

Notes: I keeping mucking up Krypteia and doing both assistance exercises after the main bb /supplemental FSL lift rather than alternating. So am doing a circuit or large superset…lol. Oh well maybe I will remember to do it correctly tomorrow.

1 Like
266

Tuesday (Bench)

  • Warmup: 45, 95, 135, 155 lb
  • Main: Bench 5/3/1 5’s Pro
    • 75% (200 lb) x5
    • 85% (225 lb) x5
    • 95% (250 lb) x5
  • Supplemental: Bench 5x5 FSL
    • 75% (200 lb) 5x5
  • Assistance Lower: 5x8-12
    • Back Extension 5x12
  • Assistance Lower: 5x8-12
    • DB Squat 5x10 (60 lb)
2 Likes
267

Saturday(Press & Deadlift)

  • Press 5/3/1 5’s Pro
    • 75% (120 lb) x5
    • 85% (135 lb) x5
    • 95% (155 lb) x5
    • 75% (120 lb) x15
    • 75% (120 lb) x10
  • Deadlift 5/3/1 5’s Pro
    • 75% (265 lb) x5
    • 85% (300 lb) x5
    • 95% (335 lb) x5
  • Assistance Pull: 5x8-12
    • DB Curl 5x10 (40 lb)
  • Assistance Press: 5x8-12
    • Chain Dips 5x10 (52 lb)
  • Assistance Lower: 5x8-12
    • Hanging Leg Raise 5x10

IMG_1852
IMG_18521170×1844 435 KB

4 Likes
268

Sunday

  • Row 2,000 m
  • DB Curl 2x15 (35 lb)
  • Rope Pushdown 2x15 (70 lb)
  • DB Hammer Curl 2x12 (40lb)
  • EZ Bar Pushdown 2x20 (70 lb)
  • Swiss Bar Skull Crusher 2x10 (97 lb)
  • Swiss Bar Hammer Curl 2x8 (97 lb)
2 Likes
269

Week 4:

Monday (SSB Squat)

  • Warmup: Squat 68lb,118lb,138lb, 188lb
  • Main: SSB Squat 5/3/1 5’s Pro
    • 65% (230lb) x5
    • 75% (265lb) x5
    • 85% (300lb) x5
  • Supplemental: Squat 5x5 FSL
    • 65% (230lb) 5x5
  • Assistance Pull: 5x8-12
    • DB Incline Row 5x8-12 (50lb)
  • Assistance Press: 5x12
    • DB Incline Press 5x12 (50lb)
3 Likes
270

Wednesday (Bench: TM = 275 lb)

  • Main: DB Bench 5/3/1 5’s Pro
    • 65% (180lb) x5 (90’s)
    • 75% (205lb) x5 (102.5’s)
    • 85% (235lb) x5 (117.5’s)
  • Supplemental: DB Bench 5x5 FSL
    • 65% (180lb) 5x5 (90’s)
  • Assistance Lower: 5x8-12
    • Seated SSB GMs 5x10 (118lb)
  • Assistance Pull: 5x8-12
    • DB Row 5x8-12
      • DB Row x12 (50lb)
      • DB Row x12 (70lb)
      • DB Row x12 (90lb)
      • DB Row x12 (102.5lb)
      • DB Row x12 (117.5 lb)

Notes: moved training maxes up this week…again screwed it up by moving everting up +10lbs Upper and Lower (I must be too busy to think straight). Anyways, bench at the low TM last 3 weeks felt really easy which is fine but I figured if I can use DB’s this next 3-week cycle instead of straight bar that might be a positive adjustment. Worked out pretty well today. SSB seated GMs were great. Going to have to add those in more often. I was sure to use the safeties for this just in case it went up and over my head or any other potential disaster.

IMG_1916
IMG_19163024×4032 3.3 MB

4 Likes
271

That your own setup in the picture?

272

Yep, took a while to gather everything but only wish I had done it sooner. No regrets going solo in a garage vs commercial gym. Can do whatever you want and lift whenever you want.

273

Yeah I agree, I don’t miss training in a gym with other people at all. Your home gym looks awesome!

1 Like
274

Thursday (Deadlift)

  • Main: Deadlift 5/3/1 5’s Pro
    • 65% (235 lb) x5
    • 75% (270 lb) x5
    • 85% (305 lb) x5
  • Supplemental: Deadlift 5x5 FSL
    • 65% (235 lb) 5x5
  • Assistance Pull: 5x8-12
    • Pull-Ups 5x10
  • Assistance Press: 5x8-12
    • Dips 5x10
3 Likes
275

IMG_1930
IMG_19301170×1400 426 KB

————————————————————————————————
Week 5:

Monday (Squat)

  • Warmup: SSB Squat 138 lb, 228 lb
  • Main: Squat 5/3/1 5’s Pro
    • 70% (250 lb) x5
    • 80% (285 lb) x5
    • 90% (320 lb) x5
  • Supplemental: Squat 5x5 FSL
    • 70% (250 lb) 5x5
  • Assistance Pull: 5x8-12
    • DB Row 5x10(90 lb)
  • Assistance Press: 5x8-12
    • DB Rollbacks 5x10 (50lb)
2 Likes
276

Wednesday (Bench)

  • Main: DB Bench 5/3/1 5’s Pro
    • 70% (190 lb) x5 (95’s)
    • 80% (220 lb) x5 (110’s)
    • 90% (250 lb) x5 (125’s)
  • Supplemental: DB Bench 5x5 FSL
    • 70% (190 lb) 5x5 (95’s)
  • Assistance Lower: 5x8-12
    • SSB GMs 5x10 (138 lb)
  • Assistance Pull: 5x8-12
    • Barbell Row 5x10 (185 lb)
3 Likes
277

Friday (Deadlift)

  • Main: SLDL 5/3/1 5’s Pro
    • 70% (250 lb) x5
    • 80% (290 lb) x5
    • 90% (325 lb) x5
  • Supplemental: SLDL 5x5 FSL
    • 70% (250 lb) 5x5
  • Assistance Pull: 5x8-12
    • Pull-Ups 5x10
  • Assistance Press: 5x8-12
    • Dips 5x12
2 Likes
278

Saturday (Press)

  • Main: Press 5/3/1 5’s Pro
    • 70% (120 lb) x8
    • 80% (135 lb) x8
    • 90% (155 lb) x8
  • Supplemental: Press 5x5 FSL
    • 70% (120 lb) 5x5
  • Assistance Pull: 5x8-12
    • Chest Supp. DB Rear Delt Raise 5x12 (20lb)
  • Assistance Pull: 5x8-12
    • DB Front/Lateral Raises 5x10 (30lb)
  • Assistance Pull: 2x12
    • DB Curl 2x12 (40lb)
  • Assistance Pull: 2x20
    • BB Shrugs 2x20 (265lb)
4 Likes
279

Some killer sessions, keep it going.

1 Like
280

Thanks, been going pretty well. Start light , progress slow…

281

————————————————————————————————
Week 6:

Monday (Squat)

  • Warmup: Squat 45lb,135lb,185lb,205lb
  • Main: SSB Squat 5/3/1 5’s Pro
    • 75% (265 lb) x5
    • 85% (300 lb) x5
    • 95% (335 lb) x5
  • Supplemental: SSB Squat 5x5 FSL
    • 75% (265 lb) 5x5
  • Assistance Lower: 5x8-12
    • Hanging Leg Raise 5x10
  • Assistance Pull: 5x8-12
    • DB Pullover 5x10 (50lb)
3 Likes
283

Work got violently busy…took a Deload. Eager to get back at it…

Sunday (Bench: TM = 280 lb)

  • Warmup: Deftones & DB Bench (50lb) x40
  • Main: Bench 3/5/1
    • 73% (205 lb) x3
    • 80% (225 lb) x3
    • 90% (255 lb) x19
  • Joker Sets: Bench Press
    • 275lb x3
    • 295 lb x3
    • 315 lb x3
  • Supplemental: Bench Pyramid Drop Set
    • 80% (225 lb) x8
    • 73% (205 lb) x10
  • Assistance Lower: 5x10
    • 14” Camber Bar GMs 5x10 (175 lb)
  • Assistance Pull: 5x10
    • Barbell Row 5x8 (205 lb)
3 Likes
284

Monday (Squat: TM = 365 lb)

  • Warmup: SSB Squat 68lb, 158lb, ,208lb, 228lb
  • Main: SSB Squat 3/5/1
    • 70% (258 lb) x3
    • 80% (298 lb) x3
    • 90% (338 lb) x9
  • Supplemental: SSB Squat Pyramid Drop Set
    • 80% (298 lb) x5
    • 70% (258 lb) x5
  • Assistance Pull: 4x12
    • DB Row 4x12 (50lb)
  • Assistance Press: 4x12
    • DB Incline Press 4x12 (50lb)
4 Likes