Training to Be Awesome

Training Training Logs
81

15th cycle TM’s
OHP 70 (63)
BP 102.5 (92.25)
SQ 125 (112.5)
DL 155 (139.5)
PWCL 60 (54)

15.11 15th 5/3/1 cycle Week 1

1OHP 527.5, 32.5; 340; 542.5, 47.5; 1155 (PR)
2Dips 10, 10, 10, 6, 6, 812.5 ss Chin ups vrs 6, 520; 5, 715; 610
3Chin ups vrs 6, 5, 5, 5*10

82

16.11 15th 5/3/1 cycle Week 1

1Deadlift 560, 70; 385; 592.5, 105; 17120
2Front squat 5x1047.5
3Snatch grip highpull from hang 4, 5, 5, 5, 580
4Abs

83

18.11 15th 5/3/1 cycle Week 1

1Bench press 537.5, 47.5; 357.5; 560, 70; 1280 (PR!!!)
2OHP 1050, 45, 40, 40, 40
3DR 10, 8, 6, 550; 10*41
4Arms

84

19.11 15th 5/3/1 cycle Week 1

1Power clean 522.5, 27.5; 332.5; 537.5, 42.5; 1047.5
2Squat 545, 57.5; 367.5; 575, 85; 1597.5
3Snatch grip deadlift (deficit) 10, 8, 7, 6, 5*80
4Abs ss calves 5xfail

85

22.11 15th 5/3/1 cycle Week 2

1OHP 527.5, 32.5; 340, 45, 52.5; 857.5 (8RM PR!)
2.1Dips 10, 10, 10, 10, 6, 412.5
2.2Chin ups vrs 7, 520; 5, 715; 7, 510; 75…50reps

86

23.11 15th 5/3/1 cycle Week 2

1Deadlift 560, 70; 385, 100, 112.5; 15127.5
2Front squat 5x1050
3Snatch grip highpull from hang 4, 5, 5, 5, 5*85
4Abs 4xfail

87

25.11 15th 5/3/1 cycle Week 2

1Bench press 540, 50; 360, 65, 75; 885
2OHP 1052.5, 47.5, 42.5; 2x1040
3DR 10, 8, 7, 6, 555

88

26.11 15th 5/3/1 cycle Week 2

1Power clean 525, 30; 335, 40, 45; 1050
2Squat 545, 57.5; 367.5, 80, 90; 15102.5
3Snatch grip deadlift from deficit 5x5*90
4Abs ss calves 5xfail

89

29.11 15th 5/3/1 cycle Week 3

1OHP 527.5, 32.5; 340; 547.5, 355; 760 (PR!!!) (21.05.14 060)
2.1Dips 5x1012.5
2.2Chin ups vrs 2x620, 5, 615; 2x510, 2x10*5

30.11 15th 5/3/1 cycle Week 3

1Deadlift 560, 70; 385; 5105, 3120; 15135
2Front squat 5x1052.5
3.1Snatch grip highpull from hang 2x290; 3x580
3.2Abs 5xfail

02.12 15th 5/3/1 cycle Week 3

1Bench press 540, 50; 360, 570, 380; 690 (PR)
2.1 OHP 1055, 50, 40, 40, 40
2.2 DR 560;1050; 12, 10, 8 * 45

03.12 15th 5/3/1 cycle Week 3

1Power clean 522.5, 27.5; 332.5, 542.5, 347.5, 1052.5
2Squat 545, 57.5; 367.5; 585, 397.5, 10107.5
3Snatch grip deadlift (deficit) 2x5100, 2x590, 1x5*80
4Abs ss calves 5xfail

90

08.12 16th 5/3/1 cycle Week 1

1OHP 527.5, 32.5; 340, 542.5, 50; 1057.5 (10RM PR)
2.1Dips 10, 615; 10, 7, 1010
2.2Chin ups 5, 322.5; 7, 515; 7*10

09.12

1Deadlift 560, 72.5; 387.5; 595, 110; 18122.5
2Front squat 5x1050
3.1Snatch grip highpull from hang 5, 5, 5, 3, 382.5
3.2Abs 5xfail

13.12

1Bench press 540, 47.5; 357.5; 562.5, 72.5; 1282.5 (PR)
2.1Incline press 1060, 60, 55, 50, 50
2.2Dumbbell row 6, 460; 10*50, 40, 40
3Arms

14.12

1Power clean 525, 30, 35, 40, 45; 1050
2Squat 4542.5, 52.5; 362.5; 567.5, 80; 1590
3Snatch grip deadlift (deficit) 5x5*90 (??? ??? ??? ? ??? ???)
4Abs ss calves 5xfail

16.12 Week 2

1OHP 527.5, 35; 340, 47.5, 52.5; 860 (PR)
2.1Chin ups 6, 320; 515; 2x512.5
2.2Dips 2x1015; 3x1010

17.12

1Deadlift 560, 72.5; 387.5, 102.5, 117.5; 15130
2Front sqaut 5x1052.5
3Snatch grip highpull (hang) 585; 875; 10*70, 65, 60
4Abs/low back 4xfail

91

19.12

1Bench press 540, 47.5; 357.5, 67.5, 77.5; 987.5 (PR)
2.1Incline press 3x1062.5; 2x1057.5
2.2Dumbbell row 365; 660; 855, 50; 10*45
3Arms

92

20.12

1Power clean 525, 30; 337.5, 42.5, 47.5; 1055
2Squat 542.5, 52.5; 362.5, 72.5, 85; 1595
3SGDL (deficit) 3x5100; 2x590
4Abs/calves 4xfail

23.12 Week 3

1OHP 527.5, 35; 340, 550, 357.5; 662.5
2.1Chin ups vrs 4, 722.5; 617.5, 12.5, 7.5
2.2Dips 10, 10, 7, 6, 617.5

24.12

1Deadlift 560, 72.5; 387.5, 5110, 3122.5, 15137.5
2Front squat 5x1055
3Snatch grip highpull from hang 3x587.5; 1x680; 1x10*60
4Abs/low back 4xfail

26.12

1Bench press 540, 47.5; 357.5, 572.5, 382.5; 790
2.1Incline press 2x1065; 3x1060
2.2Dumbbell row 270; 860, 50; 2x1040
3Arms

27.12

1Power clean 525, 30; 340, 545, 350; 557.5
2Squat 542.5, 52.5, 362.5, 580, 390; 16100
3SGDL (deficit) 3, 4105; 595, 90, 90
4Abs/calves 4xfail

next 10 days - off

93

04.01 17th 5/3/1 Week 1

1OHP 527.5, 35; 340; 545, 52.5; 1157.5 (PR)
2.1Dips 2x1015; 3x1010
2.2Dumbbell row 3x1045; 2x1035
3Lat side/lat rear/shrugs 3xfail

94

05.01

1Deadlift 560, 75; 390; 597.5, 112.5; 15127.5
2.1SLSDL (deficit) 5x10*40
2.2Ab wheel 5x15-20

95

07.01

1Bench press 537.5, 45; 355; 560, 67.5; 1577.5 (PR)
2.1Incline press 1065, 60, 55; 2x1050
2.2Pull ups fat bar 7, 610; 7, 6, 55
3Facepull/biceps 3xfail

08.01

1Power clean 525, 32.5; 337.5; 540, 47.5; 1052.5
2Squat 545, 55; 365; 572.5, 82.5; 1792.5
3.1Front squat 2x1052.5; 3x1042.5
3.2Hyperextensions 5x10*10

96

11.01 Week 2

1OHP 527.5, 35; 342.5, 347.5, 55; 562.5
2.1Dips 10, 10, 815; 2x1010
2.2Pull ups fat bar 8, 6, 510; 2x55; 2x7*BW
3Lat side raise/lat rear raise/shrugs

97

13.01

1Deadlift 560, 75; 390, 105, 120; 15*135

98

14.01

1Bench press 540, 45; 355, 65, 72.5; 1382.5 (PR)
2.1Incline press 867.5; 1062.5, 57.5; 2x1052.5
2.2Pull ups fat bar 7, 5, 510; 6, 55
3Face pull/biceps

99

15.01

1Power clean 525, 35; 345, 45, 50; 1055
2Squat 545, 55; 365, 77.5, 87.5; 1597.5
3.1Front squat 1055, 55, 50, 45, 45
3.2Hyperextensions 5x1015