Quest to be Elite

Training Training Logs
41

Tuesday
DB Military@75x8,7,5
Db Military Twist@50x15,15,15
Shrugs(Barbell) 185x15,15,15 - 3 sec hold at top.
Flyes

Wed
Bench 185x8, 205x5, 235x1(wanted 3)
Dips worked up to bw 55 x 3( really proud of that pr i suck at dips).

42

Saturday
DB Military 70x10,9,9
DB Bench 100x5,5,6(weaker then normal i assume from shoulder work at first)
Chin Ups bw 25x5,5,6
Delt Flyes @ 30, 3x10
Dips 3x3 @bw 45
Pulls ups 3x8@bw

43

Monday
Squat 235x10,10,10(trying high reps, noticed in last few reps my heels are leaving the ground any tips anyone?
Split Squat 30lb dbsx10,10
Good Morning 135x8,8,8
Ab Work

Notes: Felt good switching to high reps but very tiring.

44

Tuesday
Push press 135x8, 155x5, 175x1
Bench Press 185x8, 210x5, 235x1(almost 2)
Pull Ups bw 25x8, bw 35x5, bw 45x3
Delt Fly 4x10 @ 30lb dbs
Shrugs 100x15,15,15
Dips bw 45x5,3,3
Pull Ups bw 25x5, 45x3
Curls(reg,side,hammer) 45x5, 30x8, 25x10

45

Thursday

Hang Clean 1x3, then sets of 1
Deadlift worked up to 365x3
Bball(did not get to finish the workout)

46

Friday
DB Military 75x10,8,7
DB Bench 100x8,8,6(exhausted last set)
Bent over row 185x8,8,6
Shrugs 135x15, 185x15,15,15, 135x15
Delt Fly 30x10,10
Chin ups 5x5
Dips bw 45x5,5,5
Pull Ups 3x5
(Reg,Side,Hammer)Curls 45x6, 35x10, 25x15

47

Monday
ATG Squat 245x10,10,10
Step Ups 3x5@40lb dbs
Stiff Leg Deads 135x12, 185x8, 235x3(grip)
Calf Raises 3x15@180
Abs

48

Push Press worked up to 175x3
Bench Worked up to 225x5
Pull Ups worked up to 45x3
Bent Over Row 135x15, 155x15, 140x15, 135x15
Shrugs 135x15,185x15, 190x15, 185x15(freeze at top on each rep)
Delt Fly 2x10@30lb dbs
Dips bw 45x3x3(disappointed)
Db Overhead 90x2,1
Curls 45x5
Reverse Bench 185x1(easy)

49

Thursday

Hang Clean worked up to 190x1
Deadlift 365x1, 385x1, 405x1

Friday
Military DB 75x10,8
DB Bench 100x10(pr),5
Pull Ups 3x3@45
T-Bar Row 90x15,15
Dips bw+45x5,4,3

50

Monday
ATG Squat 3x10@255
Split Squats @ 30lb dbs 3x8(right leg struggling still)
Stiff Legged Deads 135x15, 145x15, 155x15
Calf Raises 2 platesx15, 2plates 25x15, 3 platesx 15

2 Hours of Bbball

51

Wed
Worked up to 245x1(easy), 255x0(3/5 way up)
Pull ups worked up to BW 65 X 1, BW 70x0
Dips Bw 45 x3x3

Thursday
Hang Clean 185x1, 195x1, 205x1
Deadlift 405x2,1
Front Squat 275x1(ATG)
Step Ups 40lb dbsx6(each leg), 30sx8, 20x10

52

Monday
Squat 265x10, 275x10, 265x10
Step Ups 40x6, 30x8, 20x10
Stiff Legged Deadlifts 135x15, 145x15, 155x15, 135x15
Calf Raises 3platesx15,15,15
Push Press 195x1
DB Military Twist 50x15, 60x15, 50x10
Barbell Shrugs 185x15, 205x15, 225x15, 185x15
Delt Flyes x 15 @ 20s

Tuesday
Incline Worked up to 175x3
Bench waved up to 225x3
Decline 135x15, 165x8, 135x15
Dips BW 45 3x3
Overhead DB Press 80 3x3

Notes: Sore from squats(like always) and incredibly week on other benchs of long lay off.

53

I have realized how inconsistent i am at recording online(notebook has all of it though).

Current Maxes:
Push Press: 205
Bench Press: 245
ATG Squat 325
Deadlift 405
1 step Vertical: 30

7/16 Started Smolov
ATG Squat 4x9 @ 230
Strict Military Press from Chest 135 5x5
Shrugs 115 each arm 2x25

7/17
Bench 225x3,2,1
BB Row 185 3x6

We will see how long i can do upperbody work.

54

7/18
Squat 245 5x7
Dips ramped up to bw+90x3

Already taking huge rest periods between sets just to complete it.

55

7/20
Squat 7x5@ 260
Weight 202.4 with clothes/shoes/phone Still happy to see over200

56

7/21

10x3 @ 275

Having serious leg pain/swelling last few days. Causing a deep squat to be immpossible.

57

Monday
Squat 4x9@260
Strict Press 185x1(Huge PR)

Wednesday
Squat 5x7@275
Inline 225x1 40 PR
Chin Ups

Friday
Squat 7x5@ 285
Dips 90lb 4,3,3
Curl 115 x3, 3, 3

58

Saturday
Squat 10x3 @ 300 Felt pretty easy(well easy for smolov)

59

Upperbody also done just dont want to grab my notebook to record on here.

Monday
4x9@270

Wednesday
5x7@ 285

Friday
7x5 @300

Saturday
10x3@320

60

Monday
Clean and jerk worked up to… 215x1 225x0
ISo Lat Shoulders 135ea 3x3
Delt Flyes(dbs)

Tuesday
Incline Db 90 3x8
Flat DB 90 3x10
Chin Ups 3x4(Grip problems)
Iso Lat High Row 90ea 3x20

Thursday
Push Press 185 3x3
DB(TUT) Military 50 3x15
Delt Flyes(Cables,TUT) 6x10 @ 7.5 4x15@ 2.5
CGB 183x 7,7,7
Pull Ups 3x5
DB Overhead 70x10, 60x15, 50x15
Ez Curl Bar 115x3, 95x8, 75x15