Road to 2/3/4

Training Training Logs
1

So I’m trying to get my stength back up to what it used to be and I’m going to be using te greyskulll method right now my lifts are
Bench 175x7
Squat 260x5
Deadlift 335x5
OHP 115x6
Power clean 165x3

The accessory lifts I am using are: rows, dips, pull-ups, curls, pull downs, facepulls, lat/front raises, shrugs. And I have two conditioning days a week.
I’m still not sure how I should most effectively do power cleans as for sets/reps but I’ve been working up to a max set of 3-5
I’m 6’4 230 @ 15%
Please give any advice and will update as I go along

2

Today on bench 180x7
Squat 260x6

3

OHP 120x7
Squat 265x5

4

Today did 185x9 bench could’ve got ten but decided not to
Power clean 175x3 last rep form sucked
Deadlift 340x5 might bump up 10lbs next week

5

Just finished my 4th week of linear progression and I’m feeling good lifts haven’t stalled yet. sometimes I’ve only been able to hit 5 on the last set but don’t feel like slowing down. Here are my current stats
OHP 125x5
Squat 275x5
Deadlift 340x5
Bench 185x9
Pwrclns 175x3

6

Lifts at beginning of 5th week been adding 5lbs to each lift and 10 to deadlift instead of the 2.5 and 5 lbs mainly because I’m so weak I can up the weight without stalling yet and don’t have 1.25 plates and cannot buy my own so here’s my current lifts
Bench 190x7
Squat 275x5(only got to do 2 sets Monday cause gym was closing what will hit 280 friday
OHP 130x5
Deadlift 350x5
Pwrclns 185x3( only doing sets of 3 with these so I can maintain good form and go heavy)

7

Bench 195x6
Squat 280x5 form was kinda sloppy
Row 215 3x6

8

OHP 135x5
Squat 285x5

9

Bench 205x5
Deadlift 360x5

10

Horrible session today not gonna move up in weight next
Squat 295x5,4,4
OHP 140x5,4,4

Will try these weight for two more sessions if I fail to get 3x5 will drop the weight back to where I successfully got 3x5 and go from there

11

Better day today, bench 2 sets of 205 then 1 set of 210x5
Squat got 3 sets of 5 for 295 form was a little sloppy but still got parallel. Will try for 300 on fri
Sleep has been shitty lately which might be affecting lifts

12

Trying to hit 225 for Atleast one set of 5 by end of month

13

215x5 bench

14

Bench 225x6, 225x5
Squat 305x3x3

15

Lifts have progressed a lot starting to slow down though
This week deadlift 385x4
Power clean 185x3
OHP dropped 135 3x5
Bench 225 3x5
Squat 305 4x4x3 struggling with this

Bent over row 225 3x6

16

Squat 315 4x3
OHP 140 5x5x4 could’ve got the last rep but psyched myself out

Dips 45lbs 5x6-8
Rows 4x6 225

17

Bench 235 5x3x3
Deadlift 390x5
Power cleans 195x1

18

405 deadlift
185 power cleans
Still stick around 145 ohp

19

3x5 315 squat
Bench 235x4 225 2x5 185 x 8 feeling weak again with bench
Row 4x6 225

20

Since I started cutting a week ago down 4lbs and starting to feel a lot weaker
Squats felt shitty today did 315x5x3x3x3
Did seated OHP 145x5 155x5x4 feels better seated might switch and going to try incline bench on Friday
Rows 225x10 235x8x6