Sparty's Training Log

Training Training Logs
101

10/5 - Deload #2

Week 6, Day 2

Bench:
185x15
185x11
185x7

Seated Row:
80x8
100x8
120x8
130x8

Wide Grip Lat Pulldown:
130x8
130x8
130x8
115x8

Lying Triceps Extensions:
65 x 15
65 x 15
65 x 15
65 x 15

DB Curls:
30s x 10
30s x 10
30s x 10
30s x 10

102

10/8

Week 7, Day 1 - Squats

Squat:
335x3
350x3
350x3
350x3

Paused Squat:
315x3
315x3
315x3

SLDL:
225x8
225x8
225x8
225x8

Walking DB Lunge:
50s x 16 total steps
50s x 16 total steps
50s x 16 total steps

GHR Sit up:
BWTx20
BWTx20
BWTx20
BWTx20

103

10/9

Week 7, Day 2 - Bench Press Day

Bench:
250x3 (paused)
250x3 (paused)
250x3 (paused)
255x3 (paused)

Floor Press:
185x8
185x8
185x8
185x8

Incline DB Press:
60s x 8
60s x 8
65s x 8
65s x 8
65s x 8

3D Band Pullapart:
Red mini x 15
Red mini x 15
Red mini x 15
Red mini x 15

Triceps Pressdowns:
35 x 12
35 x 12
35 x 12
40 x 12

104

10/11

Week 7, Day 3

Deadlift:
405x5
405x5
405x5
405x5

335x10
285x10
245x10

Pendlay Row:
135x10
135x10
135x10
135x10

Neutral Grip Pulldown:
120x10
135x10
135x10

GHR:
BWTx10
BWTx10
BWTx10
BWTx10

105

10/12

Week 7, Day 4

Bench Press, max reps:
185x20
185x15
185x13
185x10

1 Arm Standing DB OHP:
50x8
50x8
50x8
50x8

Dips:
20 lbs. chain x 12
20 lbs. chain x 12
20 lbs. chain x 12
20 lbs. chain x 12

DB Lat Raise:
17.5 x 15
17.5 x 15
20 x 15

Side Bends:
62 lbs. x 15e
62 lbs. x 15e
62 lbs. x 15e

Standing Abs w/ Band:
Green x 20
Green x 20
Green x 20

106

10/14

Week 8, Day 1

Squat:
350x3
350x3
350x3
350x3

Paused Squat:
320x3
320x3
320x3

SLDL:
245x8
245x8
245x8
245x8

DB Lunges:
50s x 8e
50s x 8e
50s x 8e

GHR Sit Ups:
BWT x 20
BWT x 20
BWT x 20
BWT x 20

107

10/15

Week 8, Day 2

Bench Press:
250x3 (paused)
250x3 (paused)
250x3 (paused)
250x3 (paused)

2 Board Press:
245x5
255x5
265x5
265x5

Flat DB Press:
65s x 8
70s x 8
75s x 8
80s x 8
80s x 8

Seated DB Front Raise:
25s x 15
25s x 15
25s x 15
25s x 15

Triceps Pushdown:
35 x 12
40 x 12
40 x 12
45 x 12

108

10/17

Week 8, Day 3

Deadlift:
405x3
420x3 (PR)
430x3 (PR)
440x3 (PR) - 3RM and 1RM

Here’s the video:

Deadlift:
350x10
315x10
275x10

Pendlay Row:
135x8
135x8
135x8
135x8

Fat Bar Pulldown:
120x10
135x10
150x10

GHR:
BWTx10
BWTx10
BWTx10
BWTx10

109

10/18

Week 8, Day 4

Bench Press, max reps:
185 x 20
185 x 11
185 x 8
185 x 9

1 Arm Standing DB OHP:
50 x 8
50 x 8
50 x 8
50 x 8

Dips:
20 lbs. chain x 12
20 lbs. chain x 12
20 lbs. chain x 12
20 lbs. chain x 12

DB Lat Raise:
20s x 15
20s x 15
20s x 15

Side Bends:
62 lbs. x 15e
62 lbs. x 15e
62 lbs. x 15e

Standing Abs w/ Band:
Green x 20
Green x 20
Green x 20

110

10/22

Week 9, Day 1

Squats, do a heavy triple, double, and work to a heavy single:

350x3
365x2
390x1
410x1 (PR)
425x1 (PR)

Anderson Squats:
405x5
405x5
405x5

SLDLs:
245x8
245x8
245x8
245x8

Walking DB Lunges:
60s x 12 total steps
60s x 12 total steps
60s x 12 total steps

GHR Sit Ups:
BWT x 20
BWT x 20
BWT x 20
BWT x 20

111

10/23

Week 9, Day 2

Bench Press - do a heavy paused triple, double, and work to a heavy paused single:
250x3 - paused
260x2 - paused
270x1 - paused (PR)
275x1 - paused (PR)
280x1 - paused (PR)

2-Board Press:
265x5
265x5
265x5
265x5

Flat DB Press:
80s x 8
80s x 8
80s x 8
80s x 8

DB Front Raises:
25s x 15
25s x 15
25s x 15
25s x 15

Triceps Pushdowns:
40 x 12
45 x 12
45 x 12
45 x 12

112

10/25

Week 9, Day 3

Deadlift:
430x3
455x2 - PR (new 1RM and 2RM)
480x missed

Deadlift:
350x10
315x10
275x10

Pendlay Rows:
135x8
145x8
155x8
155x8

Pronated Wide Grip Pulldowns:
140x10
140x10
140x10

GHR:
BWTx15
BWTx15
BWTx10
BWTx10
BWTx10

113

10/26

Week 9, Day 4

Bench Press, max reps:
185x20
185x13
185x9
185x10

Standing Single Arm DB OHP:
55 x 8
55 x 8
55 x 8
55 x 8

Dips:
20 lbs. chain x 12
20 lbs. chain x 12
20 lbs. chain x 12
20 lbs. chain x 12

DB Lat Raise:
20s x 15
20s x 15
20s x 15

Side Bends:
62 lbs. x 15e
62 lbs. x 15e
70 lbs. x 15e

Standing Abs w/ Band:
Green Heavy x 20
Green Heavy x 20
Green Heavy x 20