Rill86 Training Log

Training Training Logs
81

Feb. 27

A: Floor Press: 185x3, 195x3, 210x3, 215x3, 220x3

B1: Weighted Chin: 10x5, 15x3x5
B2: DB Bench Press: 65x8, 65x6, 40x25

C1: Chest-Supported Row: 40x3x12
C2: Prone Shrug: 40x3x10
C3: Seated Curl: 20x3x10

82

Mar. 1

A: Depth Jumps 6x3

B: Speed Squat Bands: 5x2x135, 5x2x145

C: Goblet Reverse Lunge: 50x6, 60x6, 70x6

D1: Overhead Press to Situp: 20x3x12
D2: Suitcase DB romanian deadlift: 45x10, 50x2x10

83

Mar. 2

A: Bench Press: 135x9x3

B1: DB Push Press: 55x3x8
B2: DB Row: 90x8, 95x6, 90x16

C1: Tricep DB Extension: 20x4x15
C2: Zottman Curl: 20x3x10
C3: DB Reverse Fly: 20x3x15

84

Mar. 2

A: Bench Press: 135x9x3

B1: DB Push Press: 55x3x8
B2: DB Row: 90x8, 95x6, 90x16

C1: Tricep DB Extension: 20x4x15
C2: Zottman Curl: 20x3x10
C3: DB Reverse Fly: 20x3x15

85

March 4

A: Anderson Front Squat: 195x1, 205x1, 210x1

B: Speed Deadlift: 205x3x1, 225x3x1

C1: Ab Rollout 3x10, 1x7
C2: One-Leg Glute Bridge 75x3x8
C3: Quad Chin Tuck 3x5 (8 seconds)

86

March 6

A: Floor Press: 225x1, 235x1, 245x1

B1: Weighted Chin: 20x5x5
B2: DB Bench Press: 70x8, 75x6, 50x18

C1: Chest-Supported Row: 55x3x8, 65x8
C2: Prone Shrug: 55x3x12
C3: Seated Curl: 17.5x2x15

87

March 8

A: Depth Jumps 5x5

B: Speed Squat: 160x8x2

C: Goblet Reverse Lunge: 70x3x6

D1: Overhead Press to Situp: 20x3x10
D2: Suitcase DB romanian deadlift: 55x2x8

88

March 9

A: Bench Press with bands: 135x9x3

B1: DB Push Press: 60x3x6
B2: DB Row: 95x8, 95x6, 85x20

C1: Tricep DB Extension: 20x3x20
C2: Zottman Curl: 25x3x8
C3: DB Reverse Fly: 25x3x8

89

March 11

A: Pause Squat: 250x1, 255x1, 260x1, 265x1

B: Speed Deadlift: 225x10x1

C1: Ab Rollout 3x10
C2: One-Leg Glute Bridge 80x3x8
C3: Quad Chin Tuck 4x5 (6 seconds)

90

A: Incline Press: 205x1, 215x1, 220x1, 225x1, 205x1

B1: Weighted Chin: 25x4x6
B2: DB Bench Press: 50x3x15

C1: Chest-Supported Row: 50x5x12
C2: Prone Shrug: 50x3x12
C3: Seated Curl: 17.5x3x12

91

March 15

A: Depth Jumps 8x3

B: Speed Squat: 150x10x2 (heavy bands)

C: Goblet Reverse Lunge: 70x4x6

D1: Overhead Press to Situp: 20x2x10
D2: Suitcase DB romanian deadlift: 60x2x10

92

March 16

A: Bench Press with bands: 135x9x3

B1: DB Push Press: 55x3x8
B2: DB Row: 70x15, 85x15, 95x19 (no strap, Kroc-style)

C1: Tricep DB Extension: 25x2x15, 30x1x15
C2: Zottman Curl: 25x3x10
C3: DB Reverse Fly: 25x3x15 (some partials)

93

March 18

A: Pause Squat: 225x5

B1: Ab Rollout 2x10
B2: One-Leg Glute Bridge 90x3x8
B3: Quad Chin Tuck 2x2 (10 seconds)

94

March 20

A: Incline Press: 190x5, 185x5

B1: Weighted Chin: 35x3x5
B2: DB Bench Press: 50x20

C1: Chest-Supported Row: 50x2x15
C2: Prone Shrug: 55x3x12
C3: Seated Curl: 17.5x2x15

95

March 22

A: Speed Squat: 160x6x2

B: Goblet Reverse Lunge: 70x6, 80x2x6

C1: Overhead Press to Situp: 20x2x15
C2: Suitcase DB romanian deadlift: 65x2x8

96

March 25

A: Trap Bar Deadlift: 450x1, 400x3, 400x2x2, 340x2x5

  • gym was incredibly full, no power/squat rack for rack pulls :frowning: I was surprised my grip didn’t go since I haven’t pulled heavy weight in a while
    B: Speed Sumos: 225x8x1

C: Split Squats: 70x7, 85x7, 95x7, 95x10

D1: Pause Rollouts (2-3 seconds) 2x10
D2: One-leg DB Romanian deadlift 55x2x12

Weekend was super busy with two days of wedding stuff, and driving my fiance out of town for bridal showers and her race. With the lack of rest, I was happy with what I pulled today.

97

March 27

A: Overhead Lockout: 175x5, 190x3, 200x3, 210x3, 195x3, 175x5

B1: Alternating Incline DB Press: 55x3x7, 55x10
B2: Bent Row (extreme fat grips): 75x3x7, 75x10 (did 7 reps, then 3 more without the grips)

C1: Face Pull 47.5x3x10
C2: Plank to Pushup 3x12 (harder than I thought, my triceps were burning pretty bad)

98

March 28

Gym is closed tomorrow, so did a light DE day today.

A: Speed Squat 160x7x2 (heavy bands)

B: Double Overhand 3-count Pause Deadlift 225x3x5, 135x2x7

C: Front Squat reverse lunge (Skipped this cause my upper and lower back were fried, mostly from Mondays workout)

D1:Single Leg Hip Thrust 65x6, 75x2x6
D2: Anti-Rotation to Overhead Press 15x8, 20x8

99

March 30

A: Speed Bench 135x8x3 (bands)

B1: Push Press 145x5, 150x5, 145x5, 135x7, 115x7
B2: Chin Ups 15x8, 15x7, 12.5x7

C1: See Saw Rows 40x3x8
C2: Triangle tricep ext. 75x3x10

D: Barbell Curl 50x2x15

100

April 1

A: Rack Pull (;owest pin, knee height): 405x2, 455x2, 475x2, 500x2, 405x4

B: Speed Sumos: 275x8x1

C: Split Squats: 75x7, 105x7, 105x7, 105x10

D1: Pause Rollouts (2-3 seconds) 3x10
D2: One-leg DB Romanian deadlift 55x1x12, 55x1x15