Sean's Training Log

Training Training Logs
81

Jan. 8, 2011

AM:

  1. Squat
    Warm-up to 132 x 3
    152 x 1
    172 x 1
    192 x 1
    212 x 1
    232 x 1
    252 x 1
    272 x 1
    282 x 1
    252 x 2 x 5

PM:
Shoulder/elbow warm-up:
1A: Military Press: 42 x 10 x 3
1B. Tubing Pulldown: Green (medium) x 10 x 3

  1. Bench
    Warm-up to 110 x 3 S-setted with BB Rows
    132 x 1
    152 x 1
    172 x 1
    192 x 1
    172 x 2 x 3

  2. Finished with Reverse flyes, DB curls, some pulldowns/ups, and DB incline Flyes

82

Jan. 10, 2011

  1. Squat
    Warm-up to 132 x 3
    157 x 3
    182 x 3
    202 x 3
    222 x 3
    182 x 3
    202 x 3
    222 x 3
    182 x 3
    202 x 3
    222 x 3

  2. DL
    Chains + 262 x 2 x 10

83

Jan. 11, 2011

  1. Squat
    warm-up to 132 x 3
    152 x 1
    172 x 1
    192 x 1
    212 x 1
    232 x 1
    252 x 1
    272 x 1
    242 x 2 x 6

  2. Bench Press
    warm-up to 112 x 3
    132 x 1
    152 x 1
    172 x 1
    192 x 1
    172 x 2 x 3

84

Jan. 12, 2011

  1. Box Squat
    warm-up to 132 x 3
    152 x 1
    172 x 1
    192 x 1
    212 x 1
    232 x 1
    252 x 1
    272 x 1 7 pound PR
    282 x 1
    142 x 2
    157 x 2
    167 x 2 x 8

  2. DL with chains
    Chains + 242 x 2 x 10

  3. Shoulder/elbow rehab

85

Jan. 13, 2011

  1. 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
    290 x 1
    300 x 1
    270 x 2 x 3

  2. Bench Press
    warm up to 75 x 3 comp grip
    Close grip:
    90 x 3
    105 x 3
    120 x 3 x 2
    Medium grip:
    120 x 3 x 3
    Wide grip:
    120 x 3 x 3

  3. Bent-over Row (close-grip underhand)
    120 x 5
    130 x 5
    140 x 5
    150 x 5
    160 x 5
    170 x 9

86

Jan. 14, 2011

  1. Box Squat:
    free squat (touch box, no pause) warm-up to 132 x 3
    152 x 1
    172 x 1
    192 x 1
    212 x 1
    232 x 1
    252 x 1
    272 x 1
    162 x 2 x 10

  2. DL with Chains
    Chains + 262 x 2 x 10

87

Jan. 15, 2011

  1. Bench
    warm-up to 112 x 3
    132 x 1
    152 x 1
    172 x 2 x 5

My Elbows and my Rotator Cuff (I think) were started to hurt a lot. At this point I did a few days of front squats (crossover grip) to try and alleviate some of it.

  1. Front Squat
    warm-up to 112 x 3
    132
    152
    172
    192
    172 x 2 x 5
88

Jan. 16, 2011

  1. Front Squat
    warm-up to 112 x 3
    132
    152
    172
    192
    missed 212
    182 x 2 x 5

  2. DL
    Chains + 280 x 2 x 10

89

Jan. 17, 2011

Box Squat:
warm-up to 132 x 5
1522
167
182 x 2 x 6

Felt like crap this day, so that was it

90

Jan. 18, 2011

  1. Bench Press
    warm-up to 112 x 3
    132 x 3
    142 x 3
    152 x 3
    162 x 3
    142 x 3
    152 x 3
    162 x 3
    132 x 15

  2. Oly Back Squat
    New warm-up scheme: bar x 12, 70 x 8, 90 x 5, 112 x 3, 132 x 3
    152 x 3
    172 x 3
    192 x 3
    162 x 3
    177 x 3
    192 x 3
    162 x 3
    177 x 3
    192 x 3

91

Jan. 19, 2011

  1. DL
    bar x 10
    132 x 5
    182 x 4
    222 x 3
    272 x 2
    312 x 1 used straps up to here to try and save my grip strength
    362 x 1 12 lb. PR. Almost lost the grip with my right (over) hand
    tried 382 alt, straps, then 372, and 362 again alternating. Bar wouldn’t budge.

Rack lockout (really high rack pull, just for grip)
362 wouldn’t move
312 x 5 sec x 6 sets, alternating grip, changing under hand each time

92

Jan. 20, 2011

  1. Squat
    warm-up to 132 x 3
    132 x 3
    152 x 3
    172 x 3
    192 x 3
    212 x 3
    232 x 3
    182 x 3
    202 x 3
    222 x 3
    182 x 3
    202 x 3

  2. Bench
    warm-up to 112 x 3 supersetted with bent-over rows
    132 x 1
    152 x 1
    172 x 1
    192 x 1
    missed 212
    182 x 2 x 3

3A. DB Flye
10 x 8
15 x 8
20 x 8, 8, 8, 15

3B. DB Reverse Flye
10 x 8
15 x 8
20 x 8, 8
Drop Set: 20 x 10, 15 x 7, 10 x 8

93

Jan. 21, 2011

Box Squat
warm-up to 132 x 3
152 x 1
172 x 1
192 x 1
212 x 1
232 x 1
252 x 1
272 x 1
162 x 2 x 10

94

Jan. 22, 2011

Squat
warm-up to 132 x 3
152 x 1
172 x 1
192 x 1
212 x 1
232 x 1
252 x 1
272 x 1
252 x 2 x 5

95

Jan. 23, 2011

  1. Squat
    warm-up to 132 x 3
    152 x 1
    172 x 1
    192 x 1
    212 x 1
    232 x 1
    252 x 1
    272 x 1
    292 x 1

  2. Bench
    warm-up to 112 x 3
    132 x 1
    152 x 1
    172 x 1
    192 x 1
    202 x 1
    missed 212

  3. DB Flye
    10 x 8
    15 x 8
    20 x 8
    25 x 13
    30 x 8, 7

96

Jan. 24, 2011

Start of de-load week

  1. Squat
    bar x 10, 92 x 5, 132 x 3, 182 x 2, 222 x 1
    242 x 2 x 2

  2. Bench
    bar x 10, 72 x 5, 112 x 3, 132 x 2, 152 x 1
    172 x 1 x 2

97

Jan. 25, 2011

  1. Squat:
    bar x 10, 70 x 5, 110 x 4, 150 x 2, 180 x 1
    210 x 2 x 2
98

Hey man, good progress. Keep it up! You’re 2 inches shorter than me, yet still a tad heavier. What do your meals look like?