WEDS JAN 01
some quad and glute rolling
SQUAT
325 x 3
415 x 2
445 x 2
465 x 1
NBL:
SQUAT = 8
Total tonnage:
SQUAT = 3160
Average intensity:
SQUAT = 71%
Training time:
75min (1hrs. 15min)
THURS JAN 02
some quick foam rolling for quad
SQUAT
325 x 3
*add belt
415 x 3
485 x 5 → PR for this training cycle
break…
BENCH
275 x 2
320 x 2
342 x 2
353 x 2
NBL:
SQUAT = 11
BENCH = 8
Total tonnage:
SQUAT = 4645
BENCH = 2579
Average intensity:
SQUAT = 76%
BENCH = 84%
Training time:
90min (1hrs. 30min)
Squat 485x5
FRI JAN 03
DEADLIFT (2 board deficit)
425 x 3
535 x 3 x 2sets
break…
SQUAT
325 x 3
415 x 2 x 3sets
then like 30-40min of DU practice
NBL:
SQUAT = 9
DEADLIFT = 9
Total tonnage:
SQUAT = 3465
DEADLIFT = 4485
Average intensity:
SQUAT = 69%
DEADLIFT = 75%
Training time:
120min (2hrs.)
SAT JAN 04
some mobility for quads and glutes.
SQUAT
325 x 3
*add belt
415 x 2
465 x 2
510 x 3 → wanted more but the second rep was on the toes, 3rd rep had some serious bar tilt so I called it
DEADLIFT
405 x 2
495 x 2 add belt
605 x 1
635 x 1
BENCH
225 x 3
275 x 3
315 x 3 x 3sets
DU practice: 10min
NBL:
SQUAT = 10
BENCH = 15
DEADLIFT = 6
Total tonnage:
SQUAT = 4265
BENCH = 4335
DEADLIFT = 3040
Average intensity:
SQUAT = 77%
BENCH = 75%
DEADLIFT = 76%
Training time:
195min (3hrs. 15min)
SUN JAN 05
SQUAT
325 x 3
415 x 2
465 x 1
Not a lot of work today, just some practice. My elbows were sore.
NBL:
SQUAT = 6
Total tonnage:
SQUAT = 2270
Average intensity:
SQUAT = 68%
Training time:
60min
MON JAN 06
not a lot of work in today, but I got a solid set of squats in.
Conditioning:
3 rounds
20 wall ball (20#)
20 KB swings (24kg)
20 double unders
break…
SQUAT
335 x 2
*add belt
425 x 2
515 x 3
NBL:
SQUAT = 7
Total tonnage:
SQUAT = 3065
Average intensity:
SQUAT = 79%
Training time:
60min
TUES JAN 07
BENCH
225 x 3
275 x 3
315 x 3
340 x 3
break…
DEADLIFT (2 board deficit)
425 x 2
515 x 2
565 x 4
DU practice 5min
NBL:
BENCH = 12
DEADLIFT = 8
Total tonnage:
BENCH = 3465
DEADLIFT = 4140
Average intensity:
BENCH = 75%
DEADLIFT = 78%
Training time:
120min (2hrs.)
WEDS JAN 08
SQUAT
335 x 2
425 x 2
*add belt
475 x 1
515 x 1
540 x 1
495 x 4
BENCH
225 x 3
275 x 1
315 x 1
340 x 1
370 x miss
355 x 1
DEADLIFT (against green bands)
405 x 3 x 3
Incline DB press 85x10
DU practice 5-8min
Squats were ok, 540 was a little lopsided which was frustrating but overall not too bad. The backoff set was ok, I need to start repping 500+ for more than 3, this was a good start. Bench wasn’t feeling fantastic, I just missed 370 but it was close. I’ll hit it next time. Deads were fast.
NBL:
SQUAT = 11
BENCH = 7
DEADLIFT = 9
Total tonnage:
SQUAT = 5030
BENCH = 1960
DEADLIFT = 3645
Average intensity:
SQUAT = 82%
BENCH = 73%
DEADLIFT = 61%
Training time:
270min (4hrs. 30min)
THURS JAN 09
BENCH
225 x 3
275 x 2
315 x 2
335 x 2
345 x 2 x 2
break…
SQUAT
335 x 3
425 x 3 → both forearms cramped on this
Squats weren’t the prettiest, I just felt tired today. Bar felt lopsided and weight wasn’t on my heels like it should have been. Also both my forearms cramped after the set, this was incredibly painful and convinced me not to do any more. Benching didn’t feel great but moved some good weight
NBL:
SQUAT = 6
BENCH = 13
Total tonnage:
SQUAT = 2280
BENCH = 3905
Average intensity:
SQUAT = 68%
BENCH = 78%
Training time:
120min (2hrs.)
FRI JAN 10
SQUAT
275 x 6 x 2
315 x 6 x 2 → all sets done paused, half w/ high bar
Felt beat up yesterday so today was very easy, really just recovery work.
NBL:
SQUAT = 24
Total tonnage:
SQUAT = 7080
Average intensity:
SQUAT = 53%
Training time:
60min
SAT JAN 11
DEADLIFT
405 x 1 ->w/ belt
495 x 1
605 x 1
700 x 1
555 x 4
had a little break here
SQUAT
325 x 3
*add belt
415 x 2
465 x 1
505 x 1
525 x 1
465 x 1
465 x 3
BENCH
225 x 3
275 x 3
315 x 2
335 x 2
DU practice: felt pretty good
NBL:
SQUAT = 12
BENCH = 10
DEADLIFT = 8
Total tonnage:
SQUAT = 5160
BENCH = 2800
DEADLIFT = 4425
Average intensity:
SQUAT = 77%
BENCH = 73%
DEADLIFT = 83%
Training time:
270min (4hrs. 30min)
SUN JAN 12
SQUAT
275 x 3
315 x 3
335 x 3 all sets high bar, paused
Incline Bench
225x5
235x5
215x5
DB Bench 80x15, 85x13
DB lateral raises 25x12,12
I tweaked my right elbow on the last set of squats and was in some pain for the inclines.
NBL:
SQUAT = 9
Total tonnage:
SQUAT = 2775
Average intensity:
SQUAT = 56%
Training time:
90min (1hrs. 30min)
MON JAN 13
SQUAT (high bar/paused)
335 x 3
355 x 2
375 x 1
NBL:
SQUAT = 6
Total tonnage:
SQUAT = 2090
Average intensity:
SQUAT = 63%
Training time:
60min
TUES JAN 14
DEADLIFT (2 board deficit)
425 x 2
515 x 2
585 x 2
NBL:
DEADLIFT = 6
Total tonnage:
DEADLIFT = 3050
Average intensity:
DEADLIFT = 76%
Training time:
45min
WEDS JAN 15
BENCH
225 x 5
275 x 3
315 x 2
345 x 2 x 3sets
320 x 4
315 x 4
SQUAT (high bar/paused)
275 x 1
325 x 1
335 x 1 x 2sets
DEADLIFT (against green bands)
405 x 2
455 x 2 x 2sets
mobility shit for 20min
I benched first today in an attempt to get more serious about it. I honestly wanted 345 for 5 but that was way too ambitious, I came damn close to a 3rd rep on sets 1 and 2. Then just hit a double. I tweaked my knee warming up the squats so reduced the volume significantly below what I had planned.
NBL:
SQUAT = 4
BENCH = 24
DEADLIFT = 6
Total tonnage:
SQUAT = 1270
BENCH = 7190
DEADLIFT = 2630
Average intensity:
SQUAT = 57%
BENCH = 78%
DEADLIFT = 66%
Training time:
210min (3hrs. 30min)
THURS JAN 16
SQUAT
335 x 1
*add belt
425 x 1
515 x 1
576 x 1
worked up to a heavy single, not an all time PR but the best of this training cycle. It wasn’t too bad which makes me confident for a 580+ at the meet.
NBL:
SQUAT = 4
Total tonnage:
SQUAT = 1851
Average intensity:
SQUAT = 83%
Training time:
75min (1hrs. 15min)
FRI JAN 17
BENCH
225 x 4
275 x 2
295 x 2
315 x 4
325 x 4
break…
SQUAT (high bar/paused)
315 x 2
335 x 2
365 x 2
NBL:
SQUAT = 6
BENCH = 16
Total tonnage:
SQUAT = 2030
BENCH = 4600
Average intensity:
SQUAT = 61%
BENCH = 75%
Training time:
90min (1hrs. 30min)
SAT JAN 18
DEADLIFT
405 x 1
*add belt
495 x 1
585 x 1
635 x 1
635 x 1 → add 80# of chain
SQUAT
325 x 2
*add belt
415 x 2
465 x 2
525 x 1
485 x 2
325 x 3 → high bar/paused/no belt
BENCH
225 x 3
275 x 2
315 x 1
330 x 3
315 x 3
NBL:
SQUAT = 12
BENCH = 12
DEADLIFT = 5
Total tonnage:
SQUAT = 4880
BENCH = 3475
DEADLIFT = 2755
Average intensity:
SQUAT = 73%
BENCH = 75%
DEADLIFT = 83%
Training time:
270min (4hrs. 30min)
MON JAN 20
SQUAT
335 x 1
*add belt
425 x 1
531 x 3
break…
INCLINE BENCH
225x3
245x3
255x2 → wanted a 3rd
215x8
DB bench 90x15,15
DB lateral raise 25x15,15
NBL:
SQUAT = 5
Total tonnage:
SQUAT = 2353
Average intensity:
SQUAT = 85%
Training time:
120min (2hrs.)