Sean's Training Log

Training Training Logs
61

Dec. 3, 2010

  1. Squat
    Warm-up: bar x 10, 90 x 5, 130 x 3, 155 x 1
    Work: 180 x 5 x 5

  2. Bench
    Warm-up: bar x 10, 70 x 5, 90 x 3, 110 x 2, 130 x 1
    Work: 155 x 5 x 5

  3. Deadlift
    130 x 5
    180 x 5
    220 x 5
    250 x 5
    285 x 5

4A. Batwings
25 DBs x 10 seconds
30s x 10 s
35s x 10 s
40s x 10s x 2

4B. Lying DB Triceps extensions
25s x 5 x 4, 25s x 7

62

Dec. 8, 2010

  1. DE Box Squat
    Warm-up: bar x 10, 70 x 5, 90 x 3
    Work: 115 x 2 x 6

  2. DE Bench
    Warm-up: bar x 10, 70 x 5 (narrow), 90 x 3 (wide)
    Work: 115 x 3 x 2 sets narrow, 3 medium, 3 wide

  3. Military Press
    90 x 5 x 3

  4. Neutral-grip Pullup
    BW x 11.5, 8, 7

  5. Back Extension
    BW x 10
    10 x 10
    25 x 10, 10, 8 + 2 partials

63

Dec. 10, 2010

  1. Squat
    40 x 10
    90 x 5
    130 x 3
    150 x 1
    170 x 1
    190 x 1
    210 x 5

  2. Bench
    40 x 10
    70 x 5
    90 x 5
    110 x 3
    130 x 1
    150 x 1
    165 x 1
    180 x 1

  3. Deadlift
    190 x 1 x 8

64

Dec. 13, 2010

  1. Squat
    warm-up:
    bar x 10, 70 x 10, 100 x 5, 130 x 3, 150 x 1, 170 x 1
    work:
    187.5 x 5 x 5

  2. Military Press
    warm-up:
    bench bar x 10 (forgot what I was doing), OHP: 60 x 5, 70 x 3, 80 x 1, 90 x 1
    work:
    100 x 5 x 5

  3. Deadlift:
    130 x 5
    180 x 5
    220 x 5
    255 x 5
    295 x 5

65

Dec. 15, 2010

  1. Box Squat
    warm-up:
    bar x 10, 70 x 5, 90 x 3, 110 x 1
    DE work:
    126.25 x 2 x 6

  2. Bench
    warm-up:
    bar x 5,5,5 (wide, medium, close), 60 x 3 (c), 75 x 3,3 (m,w), 90 x 1(m)
    DE work:
    115 x 3 x 2,3,3 (c,m,w)

  3. Chinups
    BW x 12, 8, 8

  4. Back extensions
    25 x 10 x 5

66

Dec. 17th

  1. Squat:
    bar x 10, 70 x 5, 90 x 5, 110 x 3, 130 x 3
    Singles:
    150, 170, 185, 200, 220, 240, 250

  2. OH Press
    bar x 10, 50 x 5, 60 x 5, 70 x 3, 80 x 3, 90 x 1, 100 x 1
    110 x 6 (max)

  3. Deadlift
    205 x 1 x 8

67

Dec. 19th, 2010

Squat: bar x 10, 70 x 5, 90 x 5, 110 x 3, 130 x 3
150 x 3, 170 x 3, 190 x 3, 210 x 3, 180 x 3, 200 x 3, 220 x 3

68

Dec. 20th, 2010

Maxed on Squats (morning) and Deadlifts (afternoon)

I didn’t have my book, but I hit:
260 Squat
350 Deadlift

69

Dec. 21, 2010

Squat:
bar x 10, 70 x 5, 90 x 5, 110 x 3, 130 x 3
150 x 3
170 x 3
190 x 3
210 x 3
180 x 3
190 x 3
200 x 3
210 x 3

Bench:
bar x 10, 60 x 5, 75 x 5, 90 x 3, 110 x 3
130 x 1
150 x 1
170 x 1
190 x 1
200 x 1. Matched an old PR, it’s my best recent bench by 10 pounds

70

Dec. 22, 2010

  1. Box Squat
    warm-up: bar x 10, 70 x 5, 90 x 5, 110 x 3, 130 x 3
    Singles:
    150, 170, 190, 210, 230 (matched PR), 240, 250, 260 (30 lb PR)
    DE work:
    130 x 2 x 8

  2. Speed Deads
    195 x 2 x 8

71

Dec. 23, 2010

  1. Squat
    Warm-up: 40 x 10, 70 x 5, 90 x 5, 110 x 3, 130 x 3
    Singles:
    150, 150, 190, 210, 230, 250, 270
    240 x 2 x 3 (Felt slow as shit)

  2. Close-grip (shoulder width) Bench Press
    Warm-up: 40 x 10, 60 x 5, 75 x 5, 90 x 3, 110 x 3
    Singles:
    130, 150, 165, 175, 185. I felt like I could have gone heavier, but I had to rush out of the gym.

Threw in light reverse flyes and curls in between bench sets: 10 lbs x 10, just for shoulder/elbow health

  1. Chins
    BW x 10
72

So…missed a few days for Christmas and due to illness

Dec. 28th, 2010

  1. Squat
    Warm-up to 130 x 3
    150 x 3
    150 x 3
    170 x 3
    190 x 3
    210 x 3
    220 x 3
    180 x 3
    200 x 3
    220 x 3

  2. Bench Press
    Warm-up to 110 x 3
    Singles:
    130
    150
    170
    190
    200

  3. Deadlift
    130 x 5
    180 x 5
    230 x 2 x 6

73

Dec. 29th, 2010

  1. Box Squat
    War-up to 130 x 3
    Singles:
    150
    170
    190
    210
    230
    250
    265
    130 x 2 x 8

  2. Deadlift
    210 x 2 x 8

74

Dec. 30th, 2010

  1. Squat
    Warm-up to 130 x 3
    Singles:
    150
    170
    190
    210
    230
    250
    270
    280

  2. Close-grip Bench
    bar x 10…110 x 3
    Singles:
    130
    150
    170
    190
    200

Speed work:
120 x 3 x 2 (close), 3 (medium), 3 (wide)

75

Dec. 31st, 2010

  1. OL-style back squat
    bar x 10…130 x 3
    Singles:
    150
    170
    190
    210
    230
    240

  2. Box Squat
    145 x 2 x 8

  3. DL w/chains (~20 lbs @ lockout)
    225(bar + plates) x 2 x 8

76

Jan. 1, 2011

  1. Front Squat
    40 x 10…110 x 3
    Singles:
    130
    150
    170
    190
    200

  2. Bench
    40 x 10…110 x 3
    Singles:
    130
    150
    170 ← Slow as fuck…my elbows had been hurting like hell for the past few days, and this is all I could handle

77

Jan. 2, 2011

  1. Squat
    bar x 10…130 x 3
    Singles:
    150
    170
    190
    210
    230
    250
    270
    290

  2. Box Squat
    160 x 2 x 8

  3. DL w/ chains
    Chains + 245 x 2 x 8

78

Jan. 5, 2011

  1. Squat
    warm-up to 130 x 3
    150 x 3
    170 x 3
    190 x 3
    210 x 3
    230 x 3
    180 x 3
    200 x 3
    220 x 3
    180 x 3
    200 x 3
    220 x 3

  2. Bench
    warm-up to 110 x 3, supersetted with Bent-over Rows
    130 x 1
    150 x 1
    170 x 1
    180 x 1 slow and painful, and also unevenly loaded (meant to put 190 on)
    130 x 3
    145 x 3
    160 x 3

  3. DL
    Warm-up: 135 x 6, 185 x 4
    Speed work:
    Chains + 225 x 2 x 10

79

Jan. 6, 2011

Squat
Warm-up to 130 x 3
150 x 1
170 x 1
190 x 1
210 x 1
230 x 1
250 x 1
270 x 1
240 x 2 x 3

80

Jan. 7, 2011

  1. Squat
    warm-up to 132 x 3 (new bar weighs 42 lbs)
    Singles:
    152
    172
    192
    212
    232
    252
    272

  2. DL
    Chains + 245 x 2 x 10