My Road to 1200lbs (with Videos)

Training Training Logs
41

Sunday:

Push-Press: 95x5, 115x5, 135x5, 155x5, 175x3

BP: 155x3(x2), 165x3(x2), 175x3(x2), 185x3(x2)

  • I change my grip up every set from medium to wide. I’m a lot weaker wide.

OHP: 95x8(x2), 105x8

BB curls: 5x5 @75 lbs

hammers and slow EZ curls supersetted.

  • band pull-aparts done between sets on bench.
42

Monday:

Squat: 135x5, 155x5, 185x5, 225x3, 255x3, 275x3, 315x1, 335x1, 365xfail

  • felt exhausted the whole workout and simply lost tightness on the last set. Also I don’t feel these other exercises are carrying over very well.

RDLs: 185x8, 205x8, 225x8

  • standing cable crunches and supermans for abs. 3x10

Sled dragging for 6 sets of 40 yards. walked foward 4 times and backward 2.

I figured since I felt so damn tired I might as well keep pushing threw that point and just work on conditioning. It’s hard to breath in this hot humid weather though.

43

I’ve been to Tenn. and back twice since Monday so it’s messed up my training a bit. The only day I missed though was ME bench day, which isn’t a big deal to me right now. So when I got home thursday I just jumped back in with DE squats friday.

Friday:

Squats: 155x2, 185x2(x3), 205x2(x3), 225x2

RDLs: 3x8-10 @ 155, 185, 225

Core circuit: suitcase DL 3x3-5 , standing cable crunch 3x10, supermans 3x10

Sunday:

OHP: 95x5(x2), 115x5

  • felt too weak on this so just moved on

BP: 155x3(x2), 185x3(x2), 205x3(x2), 225x1(x2)

  • alternated medium and wide grip. the 225 was very fast.

Wide-grip BP: 3x10@155

Tri-pushdowns: 3x10

Tuesday:

Squat: 155x5, 185x5, 225x3, 275x3, 315x1, 325x1, 335x1, 345x1, 325x1

  • trying to get more sets in over 90%

RDLs: 4x10, 155, 185, 225(x2)

  • core work: seated front squat holds- 3x10sec. 225, 275(x2)
  • ab-wheel- 4x10

sled drags - back and forward 4x40yd.

Thursday:

OHP: 95x5(x2), 115x5(x2)

  • just a warm up

BP (wide-grip): 135x5, 185x5, 205x3, 225x3, 245x1, 265x1, 275x1, 285xfail

  • my brother snatched it too soon I think, but I did struggle with it. at least I know my chest is getting stronger

Seated high incline press: 95x8, 115x8(x2), 135x5

front-delt circuit to finish things off and band pull-aparts between ~every set.

44

Today started kinda slow. I did my warm up and felt exhausted, then took forever to get woke up/loosened up. Also, on a side note, I just got my RTS training manual and seminar DVD by Mike Tuchscherer. I’ve always been intrigued by ‘reactive’ type training, listening to your body, so I’ll be throwing in some of his techniques soon.

Friday:

Squat: 155x2, 185x2(x3), 205x2, 225x2(x3), 245x2(x2)

  • I messed with knee wraps on the first set of 245. felt wierd.

DL (w/ monster mini): 225x1(x5), 245x1(x4)

Zecher squat (4x8 w/ 135, 155) and roll-outs (4x8-10)

  • this killed my abs and lower back. awesome combo.
45

Sunday:

OHP: 95x5, 115x5, 135x5

BP: 185x3(x3), 205x3, 225x3, 185x3(x3)

  • 3 sec. pause on chest w/ wide grip

Reverse Band BP(light band): 185x8(x4)

Monday:

Squat: 275x2(x3)@8, 295x2(x4)@9

  • loose belt and not sleeves.
    Pause DL: 225x2(x2), 245x2(x4), 295x1, 315x1@9

Zecher and roll outs.

I’m starting to use RPEs now (rate of perceived exertion) so thats what the @8-9 stand for. I’m still trying to set up my spreadsheet to get my ‘reactive training’ going. This will for sure be the most structured training I’ve ever done.

46

It’s been a while since I’ve logged anything and to be honest I don’t remember a few of the workouts. I started a job over the weekend through thursday of 12 hour days doing mostly demo work on block. I was in no position to be lifting on those days lol. Anyway, I lifted twice this week and heres how it went.

Tuesday:

2 board BP: 185x3, 225x3, 245x3(x2), 255x3x3

Blast strap push-ups: 4x10

face pulls with sled: 2x20 yards

Friday:

Pause squats: 185x2, 225x2, 245x2(x2), 275x2(x3), 245x2

  • the last set of 275 and 245 were at 10 RPE. all the rest were 8-9

Pause DL: 245x2, 275x2(x3), 295x2, 275x2

  • same RPE as squat

ATG squat: 135x10(x2), 145x8

  • was very light, but I was done before I started these.

I hit it really hard on this day too make up for the week.

47

Monday:

Pause BP: 225x2(x4), 245x2@10, 225x2@9

  • not very strong

Incline DB bench: 45sx5, 50sx5, 60sx5(x3)

DB bench: 60sx8(x3)

Lat pulldowns: 3x10

I’m working out at my school on mondays now because my schedule this year lasts all day. The bench is really low to the ground and makes it hard to get any kind of leg drive. This will be a lighter day anyway so I guess it doesn’t matter. An upside is that I can use some DBs now for a change.

Tuesday:

Pause squat: 275x2(x3), 295x2(x2)@9, 275x2@9

  • I only did the pause on the second rep. Just to get some regular squat work in.

DL on 4" blocks: 315x2(x4)

OL squat: 185x8(x3)

ab-wheel for 4xfail

I’m going to kill some heavy shit next week. I’ll be jumping into an intensity phase and it’s much needed.

48

Thursday:

BP (touch and go): 225x3(x4)@8, 235x3(x2)@9, 225x3X9

wide-grip: 135x8, 155x8(x2)

Reverse band BP: 185x8(x3), 165xfail

Bent rows and facepulls for 2 sets of failure.

Friday:

Pause DL: 275x2(x3), 315x2@9

High box Squat: 315x4@8, 315x3(x2)@8

O squats: 185x8(x4)

I’m a little tired of this volume phase and ready for some heavy shit these next three weeks.

49

Monday:

Close-grip pause BP: 185x3, 205x3, 215x3(x2), 185x3

  • back at the school. find it hard to get any leg drive.

OHP: 95x5, 115x5(x4)

Flat DB bench: 60sx8(x3)

  • I did DB shrugs between every other set

Tuesday:

Squat: 245x2, 295x1, 315x1(x4)@9

  • the weight moves fast, but feels heavy as hell. Guess I just gotta get used to heavy weight all over again.

Reverse band DL: 335x2(x3), 355x2@8, 335x2@8

sled dragging and abs finished it off.

50

Thursday:

BP: 185x5, 205x3, 225x1, 245x1, 265x1

Floor Press: 155x5, 185x5(x3)

Dips: 3x10
-facepull variation done between sets

Friday:

Reverse band DL: 335x2, 355x1, 385x1, 425x1

  • I bought some 100lb plates recently and used them here. I didn’t think I could get 405 and ended up doing 425 fairly easy.
    Reverse band DL 425 - YouTube

Oly Squats: 185x3, 225x3(x2), 275x3

  • abs

Deload week this week. It’s not scheduled or anything, but I was talking to a friend and decided I need one. Also, I’m making monday a speed bench/back day now because I need more back work.

BP: 185x3(x3), 205x3(x2)

  • alternated grips every set from close, medium and wide. did 5 chins between sets.

Bent Rows: 135x8(x4)

  • did 20 inlcline push-ups between sets here

Tuesday:

Box squat jumps - wide and close stance between warm up sets.

Squats: 185x5, 225x1(x2), 275x1, 295x1

Snatch-grip DL: 155x5, 185x5, 225x5

  • standing crunches and abwheel.
51

Finished deloading this week: BORING.

Thursday did some bench up to 225x1 and finished with dips and pull-ups.

Friday did reverse band DL up to 315x1 and did some Oly Squats @ 225x3.

Neither day had much volume at all and have had a bit of stress from school this weed so good thing I had a deload. Next week I’ll be maxing on Reverse band DL, the next Bench and the next Squat. Then I’ll either deload (not likely) or repeat. Going into the meet (if it happens) I’ll have a test week or two, runing all three daily.

52

Monday:

2 sec. paused BP: 155x3(x2), 185x3(x3)

  • just some speed work

High incline DB bench: 60s 4x8

Bent rows: 135x8, 155x8(x2)

  • did these between sets of incline

Kroc rows: 80s 1x20

Tuesday:

Squat: 185x5, 225x2, 245x2, 275x5, 295x5@10, 275x5@10

Snatch-grip DL: 185x5, 225x3, 245x3

  • cunches and ab-wheel

The way I did my deload was not wrong. Today I was dead after the 295 squat and it drained my for the rest of the workout. I need more volume and conditioning in my deload next time. But we’ll see how fast I catch back up, as far as conditioning goes.

53

Thursday:

OHP: 95x5, 115x5, 135x3, (pushpress) 145x3, 155x3, 165x3, 135x8

BP: 185x5

  • 225x3

  • 245x1

  • 265x2 (was hoping for 3)

Slingshot added

  • 295x3

  • 275x5

The 265x2 was still some improvement because it was wide grip. I got it once last time with the same grip.

Floor Press: 185x5(x4)

Dips: 4x10

  • 2 sets to failure on chins

Friday:

Reverse band DL: 275x3

  • 335x1

  • 355x1

  • 385x1

  • 405x1

  • 425x1

  • 435x1(PR)

  • 335x3

Really happy with this because I had more in me.

Oly Squats: 185x5(x3), 185x8

Lunges: 50lbx12 steps(x3)

  • can’t get any stimulation in my quads so I took short steps on these and tore it up. Felt good.
  • front squat holds and ab wheel 3x10.
54

Monday:

BP: 155x5, 165x3, 185x3(x4), 205x3*, 185x3(x2)*

  • did 20 incline push-ups between these sets

2 sets of kroc rows @80lbs for 25 reps

That’s it for the day. I train at school on mondays and this day was pretty important. I had a big speech to give and finish and even bigger research paper. Research paper turned out all right, but not so much for the speech. Forgot the powerpoint and my notecards and had to talk about The Iliad for 15 fuckin min. off of memory. Pretty stressful day.

Tuesday:

Squat: 185x5

-225x3

-245x3

-275x1

-295x1

-315x1

-335x3(getting it back)

-335x1

-315x1

Snatch-grip DL: 185x5, 225x5(x2)

Lunges: bwx20, 90lbx12

  • started to do some abs and couldn’t hang anymore.

Decent workout. Felt weak all the way up to 335 then somehow got it up.

55

Thursday:

OHP: 95x5, 115x5(x2), 135x3(x2)

BP: 135x5, 185x3, 205x1, 225x1, 245x1, 265x1, (slingshot) 275x1, 295x1, 315x1

Reverse-band BP: 225x6(x3), 185x6(x2)

  • chins, push-ups, and shoulder work

Friday:

Reverse-band DL: 225x5, 275x5, 335x5, 365x5

  • I set the bands up so they would deload completely a few inches from my knees.

Box squats: 185x5, 185x2(x4), 205x2(x2), 225x2(x2)

  • box height just below parallel

  • super setted front squat holds and weighted planks

  • finished with weighted crunches

56

Monday: (training at school still)

BP: 185x3(x3), 195x3(x2), 205x3, 225x3

Bent Rows: 135x8(x3)

Kroc Rows: 80sx26

Had a wierd session this day. Two kids come walking in and ask to join me. I say yes, of course, and they jump right into their work sets. Long story short they want to lift with me every monday now. I have the hardest time explaining why I bench the way I do.

Tuesday:

Top-half Squat: 275x3, 315x1, 335x1, 365x1, 385x1

Squat: 315x1, 335x1, 355x1

  • terrible session today. If I don’t get back up by the next 3 weeks idk what I’m gonna do.

Bottom-half DL: 135x8, 185x8, 205x8, 225x3, 275x8

  • I picked this up off the PL forum. The bar stops right above the knee and you lean foward a lot. You get a good burn in the lats and lower back.

  • Supermans and weighted crunches for 3 sets of 8-15.

I don’t think I’ll do the top half squat before full squats again. I wanted to see how it worked, but I think I’ll leave it for after full squats.

57

Thursday:

Floor Press: 155x5

  • 185x5(x3)

  • 195x1

  • 205x5

Weighted dips: 3x6-8 @bw 45

Sled drag face pulls till it hurt.

Friday:

Reverse-band DL: 225x3

  • 275x3

  • 315x1

  • 335x1

  • 365x1

  • 385x3@9

I could have got 395x3 but since I maxed out on squats earlier this week I finished with 9 RPE today.

Oly Squat: 185x5, 225x5(x2), 275x5@8

lunges: bwx12, 90x10, bwx12

  • not much rest between sets here so got a pretty good pump in my quads.

  • front squat holds @275 and supermans for 3 sets followed by weighted crunches to failure

Next week I’ll start with a new exercise for squat. I have a SSB attachment I think I’ll go with for the next 3 weeks. I’ll keep the floor press for another two and switch to sumo deads after next week.

58

Monday:

BP: 135x3(x3), 155x3(x3), 175x3(x3)

Saturday and Sunday I put in some long hours laying sod and monday I couldn’t train at school so I had to do it late and decided to just get in the speed work and leave. This week is a partial deload anyway. I have a heavy day friday I want to be rested for.

Tuesday:

SSB squats: 135x5, 185x5, 205x3(x2), 225x1, 245x1, 275x5@9

  • I put some knee sleeves on pretty loose for the last set and they seemed to help a lot. That set would have been pretty tough otherwise.

Bottom-half DL: 185x5, 225x3, 275x1, 315x3

  • I like to get in a heavy triple for secondary exercises on 5rm days.

  • ab stuff to finish.

I finally got my Pendlay Do-wins in today and trained with them. I would say they’re the best Oly shoe on the markey for the price. They feel solid.

59

Thursday:

Floor Press: 155x5, 185x8, 195x3, 205x1, 215x1, 225x3*, 205x3

  • comes out to 247x1. If I can hit 255 next week progression will be pretty linear and I’ll probably keep it for the next three weeks.

Dips: 3x12

Pendlay Rows: 135x8(x3)

OHP: 135x5(x3)

  • Sled face pulls and curls were done before and after session.

Friday:

Reverse-band DL: 225x5, 275x4

  • 335x1

  • 355x1

  • 385x1

  • 405x1(fastest off all work sets)

  • 435x1(GRINDER)

Low Box Squats: 185x2(x4), 225x8

  • front squat holds, weighted planks and weighted crunches for abs.

I’m pretty happy with 435. I videoed the squats to show off my new Pendlay squat shoes.

60

Monday:

BP: 155x3(x3), 185x3(x3), 195x1, 205x1, 215x1, 225x1, 235x1

  • all really fast

bent-over row: 135x8(x3)

DB rows: 45x12, 60x30

  • this week I did it without straps. A lot tougher on my grip, especially since my hands were sweaty as hell in my stupid ass school gym.

Wide-grip pulldowns: 3x12, 1x36*

  • dropped 20lbs 3 times at 12 reps each time.

Tuesday:

Squat (SSB attachment): 185x5

  • 225x5

  • 245x3

belt added

  • 275x1

  • 295x1(easy)

knee wraps

  • 315x3 PR

Stiff-leg DL: 135x8, 155x6, 185x5, 205x5

  • stayed pretty light on these and going to work up over the next few weeks.

Lunges: 1x20, 45sx10 dropped weight then 1x12

  • standing crunches and weighted planks for abs.