Sean's Quest for Ultimate Viking Strength

Training Training Logs
341

DELOAD

October 15, 2012:
Squat -
135x5
225x5
315x5
375x5x3
Single Leg Leg Press -
90+avg band per side x10/leg x3
Lunges -
50’s x2 trips x2
Straight Arm Kneeling Cable Crunches -
65x20
75.2x20x2

October 16, 2012:
Speed Bench -
135x20
185x20
225x15
275x9
315x3 +2 assisted reps
Incline DB Press -
80’s x15
90’s x10
90’s x11
Smith Machine Clapping Pushups -
10, 10
Pec Dec -
250x10x2

October 17, 2012:
Seated Z bar ext -
65x12x3
Barbell Curl -
75x12x3
Cable Ext -
65x12x3
Hammer Curls -
45’s x12x3 /arm
Standing DB ext -
30x12/arm x3
Preacher DB Curl -
30x12/arm x3

October 18, 2012:
Deadlift -
135x5
Add 40 lbs neck chain
135x5x2
225x10x3
DB Shrugs -
80’s x15x3
Hammer Strength Upright Rows -
90/side x12x3

October 20, 2012:
Bench Press -
135x5
225x5
275x5x2 (with pauses)
Hammer Strength Incline Press -
red band +45/side x12/arm x3
Cable Ext -
65x12x3
DB Standing Twist Curl -
35’s x12x3

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October 22, 2012:
Speed Squat - reg stance, low box
135x5
add avg bands
135x5
225x5
275x2x12
Leg Press -
8 45’s /side x15x2
Avg band abs -
3 sets of 20

October 23, 2012:
Speed Bench -
add double purple bands x10
135x5
185x3x10
Decline Hammer Strength Machine -
MM shorts x10
45/side x15
90/side x15
115/side x15
90/side x15
DB Flies -
50’s x15x3
Side Lats -
30’s x15x2
35’s x15

October 24, 2012:
Seated DB Pullover -
80x12x3
Preacher Curl Machine -
80x12x3
Rope Cable Ext -
70x12x3
Rope Cable Curl -
70x12x3
Floor DB Ext -
35’s x12x3
Standing Twist DB Curls -
35’s x12x3

October 25, 2012:
Deficit Deadlift -
135x5
225x5
add 80 lbs of chain
225x3
315x1
405x1
455x1
465x1
475x1
Wide Low Box Squat -
135x5
225x5
315x3
405x10
455x2
Standing Cable Abs -
115x20x3

October 27, 2012:
Floor Press -
135x5
add 80 lbs of chain
225x3
275x1
315x1
355xFx2
355x1 (sloppy)
225x10
Standing Side Lats -
30’s x12
35’s x12x2
40’s x12
Cable Ext -
70x12
85x12x2
Preacher Curl Machine -
70x2x12
TRX Ext -
3 sets of 12
TRX Curls -
3 sets of 12

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October 29, 2012:
Speed Squat - low/reg
135x5
225x5
295x2
295+avg bands x2x12
Speed Deadlift -
135x5
225x5
225+80 lbs of chain x1
275+80 lbs of chain x1x6
Leg Ext -
128x15x2
Leg Curl -
126x15x2
Cable Abs -
125x25x2

October 30, 2012:
Speed Incline Bench -
135x5
185x5
225x2x10
Single Arm Side Lats -
50x12/side x3
Flat DB Flies -
60’s x12x3
Barbell Shrugs -
135x5
225x5
315x5
405x10x3
Dips -
40 lbs chain x12x3

October 31, 2012:
Single Arm Cable Ext -
35x12x3
Single Arm Cable Curl -
30x12x3
BB Ext -
85x12x3
BB Curl -
85x12x3
Standing DB Ext -
35x12x3 /arm
DB Twist Curl -
35x12x3 /arm
Reverse Curls -
35x12x3

November 1, 2012:
Squat -
135x5
225x5
add 80 lbs of chain
225x3
315x3
405x1
470x1
485x1
Stiff Legged Deadlift - straps, pauses
135x5
225x5
315x5
405x3
475x6 (paused PR)
Hanging Abs -
20, 20, 20

November 2, 2012:
Bench Press -
135x5
add MM’s
135x3
225x1
275x1
315x1 (PR)
185x14&9/10
Hammer Strength Upright Rows -
MM’s x10
45’s+MM’s/side x12
25’s+45’s+MM’s/side x12x3
Incline DB Press -
80’s x12x3
Standing Cable Rope Ext -
57.5x12x3
Cable Rope Hammer Curls -
57.5x12x3

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November 5, 2012:
Speed Box Squat - low/reg
135x5
add avg band
225x2
275x2
325x2x10
Reverse BB Lunges -
135x10/leg x2
DB Hamstring Curls -
40x12
50x12
Cable Abs -
80x20
95x20x2
CoC -
Tx10/hand
1x5x2/hand
1.5x5/hand
2x1x2/hand

November 6, 2012:
Speed Bench -
135x5
add 80 chain + MM’s
135x5
155x5x5
Incline Hammer Strength Machine -
90/side x12/arm x3
Flat DB Flies -
65’s x10
70’s x10
75’s x10
DB Pullover -
80x15x2

November 7, 2012:
BB Skull Crushers -
95x12x3
Preacher BB Curls -
65x12x3
Rope Cable Ext -
50x20
70x15x2
Seated DB Curls -
30’s x24
40’s x24
50’s x16
Reverse Grip Single Arm Cable Ext -
30x12x2
Seated DB Twist Curl -
30x12x2 /arm

November 8, 2012:
Block Pulls - 3 plates high
135x5
225x5
315x5
405x3
455x1
495x1
545x1
600xF
315x20
225x25
Good Mornings -
135x10
185x10
Hanging Abs -
20, 20, 20

November 9, 2012:
Bench Press -
135x7
225x5
3 Board Press -
225x7
275x5
315x5
365x2
405x1
425x1 (PR)
435x1 (PR)
Triceps Hell -
w/ 225
5B x10
3B x8
2B x4
0B x2
2B x4
3B x6
w/ 185
5B x10
3B x8
2B x4
0B x2
2B x4
3B x8
5B x2
DB Shrugs -
125’s x20x3
Cable Rope Ext -
65x12x3

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So I figured out that logging all of my workouts since November 2012 will take about 5 hours…therefore I’m just going to post my current PR’s and some videos.

Raw PR’s (some outdated, but still all time PR’s):

Squat
Squat 1RM - 535 lbs
Squat 4RM - 465 lbs
Squat 5RM - 455 lbs
Squat 10RM - 405 lbs
Squat with 80 lbs of chain 1RM - 500 lbs
Reverse Avg Band Squat 1RM - 600 lbs
Parallel Box Squat 1RM - 565 lbs
Cambered Squat Bar 5RM - 445 lbs
Squat with Avg Band and 80 lbs of chain 1RM - 405 lbs
Squat with Avg Band 1RM - 435 lbs

[video]2651[/video]

Bench Press
Bench Press 1RM - 405 lbs
Bench Press 3RM - 350 lbs
Bench Press 5RM - 315 lbs
Bench Press 225 lb reps - 23 reps
Bench Press with Monster Minis 1RM - 335 lbs
Bench Press with 80 lbs chain 1RM - 325 lbs
Bench Press with 80 lbs of chain 5RM - 275 lbs
Bench Press with oj short bands 1RM - 275 lbs
Bench Press with oj short bands 5RM - 225 lbs
Bench Press with EFS short oj bands and 80 lbs of chain 1RM - 235 lbs
Floor Press 1RM - 405 lbs
Floor Press 5RM - 365 lbs
Floor Press with 80 lbs of chain 1RM - 355 lbs
Incline Bench 1RM - 315 lbs
Incline Bench Press 5RM - 275 lbs
2 Board Press 1RM - 435 lbs
2 Board Press 5RM - 375 lbs
3 Board Press 1RM - 435 lbs

[video]2652[/video]

Deadlifts
Deadlift 1RM - 585 lbs
Deadlift 5RM (with pauses) - 515 lbs
Deadlift 10RM - 455 lbs
Romanian Deadlift 405 lb reps - 18
Deficit Deadlift 1RM - 545 lbs
Deficit Deadlift 5RM (with pauses) - 500 lbs
Deadlift with 80 lbs of chain 1RM - 500 lbs
Reverse Avg Band Deadlift 1RM - 655 lbs
Reverse Avg Band Deficit Deadlift 1RM - 645 lbs
Deadlift with EFS Strong band 1RM - 345 lbs

[video]2650[/video]

346

Your log title calls to me!

347

[quote]csulli wrote:
Your log title calls to me![/quote]

Fuck yeah. Hail Odin.

348

Couple new PR’s…

Oct 10 2013 - 3.5 in deficit deadlift 500 bar weight + 80 chain x1

Oct 12 2013 - 1 board press 345 + doubled monster mini per side x1

BW is around 235

349

Reverse average band squat PR from tonight…

[video]2669[/video]

Didn’t feel bad at all for a 35 lb PR. This is also my first time using the oly shoes I bought about 2 years ago so maybe they helped.

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