My training log.
DB Clean and press 3x5 @ 40
Goblet Squat 3x10@50
Deadlift 1x20@80
Rows 5x5@120
Pullup 25 (70)
Bench 3x5 @ 140
Curl 3x5@35
Farmers Walk 1x45
B day
DB Clean and press 5x5 @ 45
Goblet Squat 1x10@50, 1x10@60
Deadlift 1x20@30
Rows 3x5@140
Pullup 15 (35)
Bench 5x5 @ 140
Curl 3x10@30
Farmers Walk 2x60
C day, third day of the program for me.
DB Clean and press 3x5 @ 50/45/45
Squat 5X10 @ 100/105/115/115/115
Deadlift 1x20 @ 100
Rows 2X5 @120 (Cybex)
Pullup 12x25
Bench 3x5@160
Curl 2x5@35 1x10@25
Farmers Walk 2x50x300
Welcome to T-Nation. Enjoy your stay and may the gains be plentiful. Now that I’ve gotten the welcome message out of the way. I’ve a few questions that may help flesh out your training log. How tall are you? What are your training goals(bodybuilding powerlifting etc) and what are your current best lifts? Not only will this help new readers, it’ll also provide you with a reference point when you look back.
I’m 6’1", not clear on my maxes as I’ve never really gone for that but I have benched and squatted 225. I’m working on hypertrophy.
Thanks for the suggestions.
2-15-2016 “A” Day
DB Clean and press 3x5 @ 40
Goblet Squat 3x10@ 50/55/60
DL 20x1 @ 35
PU 3x8 @ 40/55/70
Row 5x5 @120
BP 3x5 @140/150/170
Curl 3x5 @ 40/35/35
FW 1x60 150ft
2-17-2016 “B” Day
DB Clean and press 5x5 @ 50
Goblet Squat 2x10@ 60
DL 20x1 @ 35 (ea)
PU 2x8 @ 55
Row 3x5 @120
Flys 5x5 @ 115/100/100/100/100
Curl 3x10 @ 50/50/70 (machine)
FW 2x35 150ft ea (racked position)
I read an article about the farmer walk and so I am trying that.
02-19-2016 “C” Day
DB Clean and press 3x5 @ 50
Squat 5X10 @ 50/55/60/65/70
Deadlift 1x20 @ 70
Rows 2X5 @ 135/150
Pullup 3@25 6@55 5@55
Bench 3x5@160/170/160
Curl 2x5@40, 1x10@30
Farmers Walk 2x35x150
2-21-2016 “A”
DB Clean and press 3x5 @ 50
Smith Squat 3x10@ 115/125/135
DL 20x1 @ 135
Row 5x5 @ 135
PU 3x8 @ 40/55/55
Incline BP 3x5 @ 150/170/180
Curl 3x5 @ 40/35/35
FW 1x35’s Racked 150ft
2-23-2016 “B” Day
DB Clean and press 5x5 @ 40/45/50/55/50
Smith Squat 2x10 @ 135/145
DL 20x1 @ 35 (ea)
Row 3x5 @120
PU 2x8 @ 55
Flat Bench 5x5 @ 155/165/175/185/175
Curl 3x10 @ 25
FW 2x50 150ft
2-26-16
DB Clean and press 3x5 @ 50
DB Squat 4X10 @ 110, 1x10 @ 120
Deadlift 1x20 @ 60
Rows 2X5 @ 135/150
Pullup 3@25 9@55
Bench 3x5@ 170/180/180
Curl 2x5@40, 1x10@30
Farmers Walk 1x100 180ft, 1x110 180 ft
2-28-2016 “A”
DB CandP 3x5 @ 50/55/55
Smith Squat 3x10@ 135/140/155
DL 20x1
Row 5x5 @ 140/160/140/140/140
PU 10@ 55, 10@70, 5@ 55
Flat Bench 3x5 @ 175/185/175
Curl 3x5 @ 40/40/35
FW 1x60’s 180ft
March 2, 2016 “B”
DB Clean and press 5x5 @ 45/45/50/55/55
Smith Squat 2x10 @ 145/155
DL 20x1
Row 3x5 @ 130/130/140
PU 10@55 5@40
Flat Bench 5x5 @ 165/170/175/185/190
Curl 3x10 @ 27.5
FW 2x55 150
3-6-16 “C” Day
DB Clean and press 3x5 50/55/55
Smith Squat 5X10 135/135/145/155/165
Deadlift 1x20 Rows 2X5 @ 135/150
Row 2x5 160/150
Pullups 8x40, 6x40
Bench 3x5 185/195/205
Curl 2x5,1x10 35/30
Farmers Walk 1x110 180ft, 1x120 180 ft
I am switching gears. I did four weeks of the Mass Made Simple program
For the record, I’m starting 5/3/1 at 188 and fourteen percent body fat.
March 10, 2016
C1D1
OHP
5x40 WU
5x50 WU
3x60 WU
5x60
5x70
14x80 PR
Weights are not exact percentages of TM as I was using dumb bells.
BP
10x45 WU
10x65 WU
10x75 WU
5x10x100
Pull ups
5x10x100 (assisted - can’t do a pull up, how pathetic)
Curls
5x10x40
March 11, 2016
C1D2
DL
5x100 WU
5x125 WU
3x145 WU
5x155
5x180
10x205 PR
Squats
5x10x100
Hanging Leg Raises
4x15
March 12, 2016
C1D3
BP
5x80 WU
5x100 WU
3x120 WU
5x130
5x150
12x170 PR
15x135 FSL
OHP
5x10x55
Dips
5x5
March 13, 2016
C1W1D4
Squat
5x80 WU
5x100 WU
3x120 WU
5x130
5x150
12x170 PR
14x130 FSL
DL
5x10x110
Curls
5x5@45
Farmer’s Walk
120 x 180 feet
March 15, 2016
C1W2D1
MP
5x45 WU
5x55 WU
3x70 WU
3x80
3x90
20x100
21x80 FSL
BP
5x10x110
Pull Downs
5x10x90
Curls
5x5x35
If you feel you need a belt, use it. Light weights to some aren’t light to others, I’ll bet you say dang should’ve used one before. I think we are about the same age and I just started using a belt on the working sets of DL and squatz, made a world of difference. Good luck