Wanna be Elite...

Training Training Logs
1163

Cycle 2 - 531 Week

10/31/21
Squat: 300, 340, 380 (6)
RDL (4x10): 185
DB Split Squat (4x6): 10x2

11/1/21
Bench: 230, 260, 290 (8)
DB Row (4x10): 65
Incline DB (4x10): 65
Tricep Pressdown (4x12): 70
Cardio: 30 min stationary bike

11/2/21
Deadlift: 325, 370, 415 (7)
Hip Thrust (4x10): 115
Ab Wheel (3x10): Bodyweight

Deadlifts felt great–back completely fine at this point

11/3/21
OHP: 165, 185, 210 (5)
Lat Pulldown (4x10): 160 (move to 140 for last 2)
Bench Dip (3x10): Bodyweight
Curl (4x10): EZ + 50

Skipped Deload this cycle since I had taken so much time off for the back injury

1164

Cycle 3

Training Maxes:
Squat - 410
Bench - 310
Deadlift - 445
OHP - 225

1165

Cycle 3 - 5’s Week

11/8/21
Squat: 265, 310, 350 (10) <–New PR!!!
RDL (4x10): 195
DB Split Squat (4x8): 15x2

11/9/21
Bench: 205, 235, 265 (11)
DB Row (4x10): 70
Incline DB (4x10): 70
Tricep Pressdown (4x12): 70

Right arm was very weak for incline DB’s

11/13/21
Deadlift: 290, 335, 380 (10)

Skipped rest of the workout as I was short on time

11/14/21
OHP: 145, 170, 190 (11)
Lat Pulldown (4x10): 150 (move to 140 for last 1)
Bench Dip (4x10): Bodyweight
Curl (4x10): EZ + 50

1166

Cycle 3 - 3’s Week

11/15/21
Squat: 285, 330, 370 (9) <–NEW PR!!!
RDL (4x10): 195
DB Split Squat (5x6): 15x2

11/16/21
Bench: 215, 250, 280 (10)
DB Row (4x10): 70
Incline DB (4x10): 70
Tricep Pressdown (4x12): 75

Tweaked my right delt on the Bench money set. Also, the last set of triceps was real fucking tough

11/18/21
Deadlift: 310, 355, 400 (10)
Hip Thrust (4x10): 115
Ab Wheel (4x10): Bodyweight

11/20/21
OHP: 160, 180, 205 (8)

Skipped my assistance and stuffed my face for Thanksgiving dinner instead

1167

Cycle 3 - 531 Week

11/23/21
Squat: 310, 350, 390 (8) <–NEW PR!!!

Skipped assistance work

11/25/21
Bench: 235, 265, 295 (9)
DB Row (5x10): 70
Incline DB (5x10): 70
Tricep Pressdown (4x12): 75

DB Row and Incline DB’s were tough

11/27/21
Deadlift: 335, 380, 425 (8)
Hip Thrust (5x10): 115
Ab Wheel (5x10): Bodyweight

11/28/21
OHP: 170, 190, 215 (5)
Lat Pulldown (5x10): 150 <–Very Hard
Bench Dip (3x10): Bodyweight
Curl (4x10): EZ + 50

1168

Cycle 3 - Deload

11/29/21
Squat: 165, 205, 245
RDL (3x8): 165
DB Split Squat (4x6): Bodyweight
Cardio: 20 min elliptical

11/30/21
Bench: 135, 155, 185
Incline DB (3x8): 50
DB Row (3x8): 50
Pressdown (4x10): Yup
Cardio: 20 min elliptical

Skipped Deadlift and OHP deloads

1169

Cycle 3 Recap

-Hit a new PR each workout for Squats
-Mostly stopped the cardio focus during this cycle
-Mostly injury free (successfully rehabbed the tweaked back from Deadlift and fully recovered)
-Overall feeling great

1170

Cycle 4 - Training Maxes

Squat - 420
Bench - 315
Deadlift - 455
OHP - 230

I don’t remember why but I took about 3 weeks off between Cycle 3 & 4. I think I had some work travel in this time and a trip up to DC for my in-office week.

1171

Cycle 4 - 5’s Week

12/20/21
Squat: 275, 315, 355 (8)

Skipped assistance work

12/21/21
Bench: 205, 235, 270 (8) <–Felt very heavy
DB Row (4x10): 75

12/24/21
OHP: 150, 175, 195 (8)
Bench Dip (4x8): Bodyweight
EZ Curl (4x8): EZ + 55

12/26/21
Deadlift: 295, 340, 385 (8)
Hip Thrust (4x8): 125
AB Wheel (3x10): Bodyweight

1172

Cycle 3 - 3’s Week

12/27/21
Bench: 220, 250, 285 (8)
DB Bench (4x8): 75
DB Row (4x8): 75

12/28/21
Squat: 295, 335, 380 (9)
RDL (4x8): 205
DB Split Squat (4x6): 20x2

Great fucking workout!

12/31/21
Deadlift: 320, 365, 410 (10) <–NEW PR!!!
Hip Thrust (4x8): 125
AB Wheel (3x10): Bodyweight

First new PR in quite a while–pretty good way to close out 2021! And anything that is double digit reps I get to count as cardio too. Bonus!

1/2/22
OHP: 160, 185, 205 (9) <–Very sloppy
Lat Pulldown (4x8): 150
Bench Dip (4x8): Bodyweight
Curlzzz (4x8): EZ + 55

1173

Cycle 4 - 531 Week

1/4/22
Squat: 315, 355, 400 (6)
RDL (4x8): 205
DB Split Squat (4x6): 20x2

1/5/22
Bench: 235, 270, 300 (10) <–NEW PR!!!
DB Bench (4x8): 75
DB Row (4x8): 75

1/12/22
Deadlift: 340, 385, 430 (7)
Hip Thrust (4x8): 125
AB Wheel (4x10): Bodyweight

1/14/22
OHP: 175, 195, 220 (5) <–Very tough
Lat Pulldown (4x8): 150
Bench Dip (4x8): Bodyweight
Curls (4x8): EZ + 55

1174

Cycle 4 Recap

  1. Skipped Deload
  2. No injuries!!!
  3. 2 New PRs!!! Note about PRs: I maintain two sets of PRs–Lifetime PRs and Old Man PRs. The Lifetime PRs were set in my 20s and early 30s, before my battered body broke down and I took some time away. Any PRs seen here are Old Man PRs. One day, my hope is that I no longer have to keep two sets and will be able to overtake my Lifetime PRs at an “advanced age”
  4. Great fucking training cycle
1175

Cycle 5 - Training Maxes

Squat - 430
Bench - 320
Deadlift - 465
OHP - 235

1176

Cycle 5 - 3’s Week

1/17/22
Squat: 300,3 45, 385 (9) <–NEW PR!!!
RLD (4x8): 215
DB Split Squat (4x6): 25x2

I really hate split squats!!

1/18/22
Bench: 225, 255, 290 (10)
DB Incline (4x8): 80
DB Row (4x8): 80

1/20/22
Deadlift: 325, 370, 420 (9)
Hip Thrust (4x8): 135
AB Wheel (4x10): Bodyweight

1/22/22
OHP: 165, 190, 210 (8)
Lat Pulldown (4x8): 155 <–Sloppy AF
Bench Dip (4x8): Bodyweight
EZ Curl (4x8): EZ + 60

1177

Cycle 5 - 5’s Week

1/24/22
Squat: 280, 325, 365 (8)

Skipped assistance

1/25/22
Bench: 210, 240, 270 (9)
DB Incline (4x8): 80
DB Row (4x8): 80

1/29/22
Deadlift: 300, 350, 395 (8)
Hip Thrust (4x8): 135
Ab Wheel (4x10): Bodyweight

1/30/22
OHP: 155, 175, 200 (8) <—Really fucking hard
Lat Pulldown (4x8): 155 <–Getting better
Bench Dip (4x8): Bodyweight
EZ Curl (4x8): EZ + 60

1178

Cycle 5 - 531 Week

1/31/22
Squat: 325, 365, 410 (7) <–NEW PR!!!
RDL (4x8): 215
DB Split Squat (4x6): 25x2

2/1/22
Bench: 240, 270, 305 (9)
DB Bench (4x8): 80
DB Row (4x8): 80

2/3/22
Deadlift: 350, 395, 440 (8) <–NEW PR!!!
Ab Machine (4x12): Yup

2/7/22
OHP: 175, 200, 225 (6) <–NEW PR!!!
Lat Pulldown (3x8): 155 <–Much better
Bench Dips (4x8): Bodyweight
Curls (4x8): EZ + 60

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1179

Cycle 5 - Deload

2/8/22
Squat: 175, 215, 260
RDL (3x8): 155
DB Split Squat (3x8): 15x2

2/9/22
Bench: 135, 160, 190
DB Row (3x8): 55
DB Incline (3x8): 55

2/11/22
Deadlift: 185, 235, 280
Hip Thrust (3x8): 95
Ab Wheel (3x8): Yup

2/12/22
OHP: 95, 120, 140
Lat Pulldown (3x8): 115
EZ Curl (3x8): EZ + 30
Bench Dip (3x6): Bodyweight

1 Like
1180

congrats. well done.

ohp pr is insane.

1181

Cycle 5 Recap

  1. 4 New PRs (2 Squat, 1 DL, 1 OHP)
  2. Swapped the 5 and 3 weeks and continued that going forward. I enjoy this setup as it gives me a bit of a break in the middle of the cycle to not push PRs (which I don’t in my 5’s weeks). So the 3-5-531-Deload setup has a Hard-Medium-Hard-Easy wave pattern to it, which suits my mindset (and battered body) much better
  3. Feeling great and making progress
1 Like
1182

Cycle 6 - Training Maxes

Squat - 440
Bench - 325
Deadlift - 475
OHP - 240

1 Like