My Log - Trying to Get Strong

Training Training Logs
61

Monday - Feb 20, 2023

bw 188

SSB Box squat - 18 inch
65x10
155x5
245x5
335x3
385x1
425x5 pr
485x1 pr
drop to 14 inch box below parallel
335x5 pr
335x5

4 inch deficit DL-
155x5
245x5
340x10

SSB Lunges-
65x10
65x10
65x13

One more heavy workout friday for stifflegs and a deload. Can tell im needing one.

5 Likes
62

Awesome! Congratulations on the PRs.

1 Like
63

Appreciate it man. I need to get with the conditioning like you and some of the others on here!

1 Like
64

Are you and @KonsuTheTraveller related or something?

Congrats on the PR dude!

2 Likes
65

Iā€™ll take that as a compliment as heā€™s a tank after checking out his log lol.

1 Like
66

Tuesday - Feb 21, 2023

Paused bench-
45x20
135x8
185x5
225x3
275x1

Add slingshot - paused
315x6
315x6
315x6 PR for volume

Paused illegal wide grip bench -
235 6x6

SSB JMs-
115x8
155x8
155x8
155x8
155x8
155x8

Single arm preacher curl - hammer
30x10
35x10
35x10
40x7

Cable upright row-
100x15
100x15
120x15
120x15

3 Likes
67

Thursday- Feb 23, 2023

Kind of a light/speed day

Reverse fly machine-
80x10
100x15
100x15
100x15

Paused floor press-
45x25
135x5
185x5
235 5x5

Hammer strength incline-
180x12
230x10
180x12

Rolling DB Tricep ext-
30sx12
40sx10
50sx10
60sx15

Precor lateral raise machine-
70x15
80x12
90x12
80x15

4 Likes
68

Friday- Feb 24, 2023

Was supposed to be last heavy day before deload but ended up being part of deload as I was shot already coming into it.

Precor adductor machine-
70x15
100x12
130x20

4 inch deficit Stiffleg DL-
135x8
235x8
325x3
415x1 grip slipped some on the way up and was at a diff gym using a soft plastic block for deficit that sunk in as I started so dropped it instead of trying the reps and went to upper back

Chest supported T bar row-
45x8
90x8
135x8
180x8
225x6 drop
180x6 drop
135x6

Seated Leg curl-
2x15

Hanging leg raise-
1x25

Will skip heavy bench Saturday and no lower back next week to deload.

4 Likes
69

Skipped heavy bench Saturday.

Monday - Feb 27, 2023

Supposed to deload lolā€¦

Didnt do any other loading on back after squats and wont do anything else until next week.

SSB Box squat - 18 inch box
65x10
155x5
245x3
335x2
385x1
455x1
500x1 PR
drop to 14 inch box - below parallel
425x1 PR

GHR -
bw 4x20

Happy with this since im much stronger with free squat than this low box so will see in a few weeks where im at.
Random lunges and leg presses after trying to find something for quads. The leg press here hurts no matter how I play with my feet so need to figure something out.

4 Likes
70

Congratulations on the PRā€™s

3 Likes
71

congrats. well done.

3 Likes
72

Ty sir. Trying.

1 Like
73

Appreciate it man.

1 Like
74

Tuesday- Feb 28, 2023

Reverse fly machine -
60x20
80x15
100x15
110x12

Paused illegal wide grip bench-
45x30
45x20
135x12
185x5
225x3
245 6x6

Barbell row-
135x10
225 4x12

Smith JM press/ext- pause on pins at bottom
95x15
115x10
135x6
145x6
185x6
185x6
135x13

Hammer curls-
30sx5
35sx5
45sx5
55sx8 drop
40sx5 drop
30sx5

Seated Behind the neck press - smith
45x20
95 2x15

Single arm DB lateral - facing away
25x12
25x15

3 Likes
75

Thursday- March 2, 2023

Paused bench - against red minis
45x8
45x5
45x3
135 5x5

Paused illegal wide grip bench-
195 2x17

Reverse fly machine-
80x15
100x15
110x15

Overhead rope ext
80x12
100x12
120x12

Seated incline hammer curls-
30sx20
30sx15

Seated behind the neck press - smith
45x20
95x15
95x16

Single arm lateral raise - facing away
30x12

Red min facepulls-
x25, 25, 40

3 Likes
76

Saturday- March 4, 2023

Paused 2 board bench-
45x20
135x5
185x5
235x5
295x4 slid up the bench on the 5th rep
295x5
295x5

Close grip bench - ring finger on smooth
255x7
250x8
245x7

Single arm db row-
120x21
120x20

Smith JM/ext
45x20
135x6
155x6
175x6
195x8
135x15

Cable upright rows-
100x20
110x20
120x20

4 Likes
77

Sunday - March 5, 2023

Front squats -
45x15
135x5
185x5
225x3
275x2 rolled
275x2 rolled again lolā€¦ got annoyed and swapped over to SSB

SSB Fronts squats -
295x5
340x4 pr should have had 5-6 but where I was at was tipped forward which is why the normal bar kept rolling

Leg ext-
5x15

Lying leg curls-
5x15

Ab machine -
3x15

5 Likes
78

Tuesday- March 7, 2023

Reverse fly machine
70x15
90x12
100x12

Paused illegal wide grip bench-
45x25
135x12
185x5
225x3
255x6 PR
255x6
255x6
255x6
255x4 was going to do 6 sets but gassed out. Crazy how much weaker these are compared to comp grip and close grip.

Underhand mag grip pulldowns-
170x10
170x10
190x10
190x10
210x10

Cable lateral raise - single arm
25 5x15

Hammer curls-
30sx6
40sx5
50sx5
60sx6 drop
40sx10 drop
25sx10

Incline tate extensions-
30sx15
40sx15
50sx17 pr I think

Seated incline curls
30sx8

4 Likes
79

Thursday- March 9, 2023

Paused speed bench - against red minis
45x8
45x5
145 5x5

Paused illegal wide grip bench-
195 2x18

Single arm overhead rope ext - pause at bottom
20x12
30x12
40x12

Cable lateral raise - single arm
25 2x15

Single arm cable hammer curls -
30x12
40x10
50x12

4 Likes
80

10 weeks out from a meet on May 20. Havenā€™t committed fully to it but going to train for it so if I can get off work, iā€™ll be ready for it.

First week with a straight bar since around October. Need to get used to it again as couldnā€™t find the groove and shoulders hurt.

Warmups
abs
bird dogs

GHR -
bw 3x8

Squat - medium/high bar
45x10
135x5
135x5
225x4
275x3
315x2
365x1
405x4 PR by 1 rep. Think I had 5-6 if I could get it grooved and not so awkward. Few workouts back and should improve. Could also sink them just a tad more.

https://www.instagram.com/p/CpoX4uTsCGR/?utm_source=ig_web_copy_link

Paused squat-
275 3x3

4 inch deficit DL- beltless
135x5
225x5
315 3x5

BB Rows-
135x10
225x13
245x12
245x12
245x12

4 Likes