Road to 600KG and Gripper Training

Training Logs
,
41

Monday June 20, 2016

Push Press
Bar x 5
95 x 5
135 x 5
155 x 5 x 3 sets

Standing Military
100 x 10/8/9

3-Way DB (Front/Side/Rear)
20 x 8/8/8

Band Tricep Pushdown
3 x 15

42

Wednesday June 22, 2016

Box Squat
Bar x 5
135 x 5
225 x 3
275 x 3
315 x 1
325 x 3 singles

Pause Squat (5 second)/Max Rep
210 x 7 singles
210 x 13 reps

Box Jump
8/8/8

One Leg DB SLDL
40 x 6 x 3 sets

43

Thursday June 23, 2016

CGBP
Bar x 5
135 x 5
185 x 3
225 x 2

Bench (225)
Wide Grip x 2
Med Grip x 2
Close Grip x 2

Speed Bench
145 x 6 x 4 sets

Band Pec Flies - 4 sets

Some tricep accessories

44

Monday, June 27 2016

Bench
Bar x 5
135 x 5
185 x 5
190 x 3 x 5 sets

Speed Bench
155 x 6 x 3 sets

Superset
Incline Bench 135 x 8 x 3 sets
Chins BW x 8/8/8

Some Band Pec Flies

45

Wednesday June 29, 2016

Deadlift
135 x 5
225 x 5
275 x 3
315 x 2
345 x 2

then 275 x 3 x 8 sets

Circuit - 3 rounds
RDL - 185 x 8
Bent Row - 135 x 8
Chins - BW x 8
Banded Leg Curl x 12

46

Thursday June 30, 2016

Standing Military
Bar x 5
95 x 5
125 x 5 x 5 sets

Push Press
145 x 8/8/7

Superset
EZ Skulls 65 x 12/12/12
DB Lateral 20 x 12/12/12

Band Tri Pushdown

47

Tuesday July 5, 2016

CGBP
Bar x some
135 x 5/5
185 x 3
225 x 2
230 x 2

Speed Bench
150 x 6 x 4 sets

Superset
Chins - BW +10 x 10/8/12
Incline Bench - 145 x 8/8/11

Tricep Assistance Stuff

48

Wednesday July 6, 2016

Box Squat
135 x 5
185 x 5
225 x 3
275 x 3
315 x 3

Pause Squat (5 second)
165 x 5 x 3

Speed Squats

49

Friday July 8, 2016

Push Press
Bar x some
95 x 3
135 x 3
165 x 3
185 x 1

3-way DB laterals
20 x 8/8/8

Band laterals
Feelin pretty weak today for some reason. Just one of those days I guess

50

Caught some virus… feelin really tired and achy hoping to get back at it as soon as possible.

51

Monday July 18, 2016

Finally feeling ok again to lift… man that was brutal. Maybe this is a good time to start 5/3/1. I have made progress on PR’s since the beginning of this log so my starting maxes will be:

OHP: 160
Bench: 255 (+5)
Squat: 345 (+10)
Deadlift: 440 (+15)

Standing Military Press
Bar x 5
95 x 5
110 x 5
125 x 8

CGBP (w/ 2 sec pause)
135 x 8
145 x 8
155 x 8
165 x 8

DB laterals
Band pushdowns

52

Tuesday July 19, 2016

Deadlift
135 x 5
225 x 5
255 x 5
295 x 5
335 x 8

Bent Rows
4 x 6 x 165

Shrugs
3 x 8 x 225

Some curls

53

Thursday July 21, 2016

Bench
135 x 5
155 x 5
175 x 5
195 x 11

Incline Bench
4 x 10 x 135

Band Pushdowns

54

Sunday July 24, 2016

Squat
135 x 5
185 x 5
200 x 5
235 x 5
265 x 7

then

5 x 10 with 155

Some box jumps

55

Monday July 26, 2016

Standing Military
Bar x 3
100 x 3
115 x 3
130 x 8

CGBP
145 x 8
155 x 8
165 x 8
185 x 6

Banded DB Laterals and banded pushdowns

56

Wednesday July 27, 2016

Bench
135 x 3
165 x 3
185 x 3
205 x 9

Superset
Incline 155 x 8 x 3
BW Chins 8 x 3

EZ Skullcrusher
75 x 8/80 x 8/85 x 8

57

Thursday July 28, 2016

Deadlift
135 x 3
225 x 3
275 x 3
315 x 3
355 x 5

Shrugs
245 x 8 x 3 sets

BB Rows
170 x 6 x 3 sets

58

Saturday July 30, 2016

Squat
135 x 3
185 x 3
225 x 3
255 x 3
280 x 3
185 x 10 x 4 sets
225 x 8

Superset 3 sets
SLDL 135 x 12
Walking lunges x 12 each side

Abs

59

Monday August 1, 2016

Standing Military
Bar x 5
95 x 5
110 x 5
125 x 3
140 x 6

CGBP
155 x 8
165 x 8
185 x 5
185 x 5

3-Way DB laterals

Banded Pushdowns

60

Wednesday, August 3 2016

Deadlift
135 x 5
225 x 5
295 x 5
335 x 3
375 x 4

Chins
BW+ 25 6/6/6/5
BW 10/8/8

Rear laterals
Curls