Wanna be Elite...

Training Training Logs
1183

Cycle 6 - 3’s Week

2/15/22
Squat: 310, 350, 395 (7)
RDL (3x8): 225
DB Split Squat (4x6): 30x2
Cardio: 20 min stationary bike

2/16/22
Bench: 230, 260, 295 (10)
Skipped assistance

2/20/22
Deadlift (3’s): 335, 380, 430 (5)
OHP (5’s): 155, 190, 205 (7)

Had to combine my DL and OHP workout due to a family emergency so did 3’s setup for DL and 5’s setup for OHP. No assistance.

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1184

Cycle 6 - 5’s Week

2/27/22
Squat: 285, 330, 375 (8) <–Tough
Skipped assistance

2/28/22
Bench: 210, 245, 275 (8)
Skipped DB Incline because my left shoulder was bothering me. Skipped DB Row because I am lazy

3/5/22
Deadlift: 310, 355, 405 (10) <–Super easy. Could have done 15!
Hip Thrust (3x8): 145
Ab Wheel (3x10): Body

3/6/22
OHP (3’s): 170, 190, 215 (6)
Lat Pulldown (3x8): 160
EZ Curl (4x8): EZ + 65
Bench Dip (4x8): Bodyweight

1185

Cycle 6 - 531 Week

3/8/22
Squat: 330, 375, 420 (7) <–NEW PR!!!
RDL (3x8): 225
DB Split Squat (4x6): 30x2

3/10/22
Bench: 245, 275, 310 (7)
DB Incline (3x8): 80x2
DB Row (3x8): 85

3/14/22
Deadlift: 355, 405, 450 (6)
Hip Thrust (3x8): 145
Ab Wheel (4x10): Body

3/15/22
OHP: 180, 205, 230 (4)
EZ Curl (4x8): EZ + 65

Skipped lat pulldown and bench dip due to sore left shoulder and neck

1186

Cycle 6 - Deload

3/17/22
Squat: 175, 225, 265
Bench: 135, 165, 195
RDL (3x8): 160
DB Row (3x8): 60
DB Incline (3x8): 60 <–Pain in left shoulder

3/19/22
Deadlift: 190, 240, 285
OHP: 95, 120, 145
Hip Thrust (3x8): 105
Ab Wheel (3x8): Bodyweight
EZ Curl (3x8): EZ + 35

1187

Cycle 6 Recap

  1. 1 New PR (Squat)
  2. Left shoulder continues to be a pain–sore and weakish. Does not affect bench for some reason, just OHP and Incline DB
  3. Took a couple weeks off between Cycle 6 & 7
  4. RIP Tommy :heart:
1188

Cycle 7 - Training Maxes

Squat - 450
Bench - 330
Deadlift - 485
OHP - 245

1189

Cycle 7 - 3’s Week

4/4/22
Squat: 315, 360, 405 (9) <–NEW PR!!!
RDL (3x8): 235
DB Split Squat (4x6): 35x2
Cardio: 20 min elliptical

4/5/22
Bench: 230, 265, 295 (9)
DB Incline (3x8): 85x2 <–Failed on Rep 7 of last set
DB Row (3x8): 85
Cardio: 20 min elliptical

4/7/22
Deadlift: 340, 390, 435 (10) <–NEW PR!!!

This was a massive jump in my 1RM calculated max from 557 to 580, so I took the rest of the workout off to reward myself

4/9/22
OHP: 170, 195, 220 (4)
Cardio: 20 min stationary bike

Skipped assistance as my left shoulder continued to give pain

1190

Cycle 7 - 5’s Week

4/11/22
Squat: 295, 340, 385 (6) <–Felt heavy (travel day)
Cardio: 25 min elliptical

4/12/22
Bench: 215, 250, 280 (8)
DB Incline (3x8): 85x2
DB Row (3x8): 85
Cardio: 25 min elliptical

4/14/22
Deadlift: 315, 365, 410 (8)
Hip Thrust (3x8): 155
Ab Wheel (4x8): Body
Cardio: 25 min stationary bike

4/15/22
OHP: 160, 185, 210 (3) <–Failed (needed 5 min)
Lat Pulldown (3x8): Yup
Machine Dip (4x8): Yup
EZ curl (4x8): 80 total

Was down in Southern Georgia for work this week and my workouts were absolute dogshit. It was hot as balls and I just felt like shit all week.

1191

Cycle 7 - 531 Week

4/19/22
Squat: 340, 385, 430 (6)

4/20/22
Bench: 250, 280, 315 (5)

4/25/22
Deadlift: 365, 410, 460 (5)
Cardio: 25 min stationary bike

4/26/22
OHP: 185, 210, 235 (2)
Lat Pulldown (3x8): 140
Bench Dip (3x8): Body
Face Pull (3x12): Yup
Cardio: 20 min stationary bike

The 531 week was a bit better than the previous week but still felt run down and weak

1192

Cycle 7 - Deload

4/30/22
Squat: 185, 225, 275
Bench: 135, 165, 200

Skipped rest of workout

Also skipped Deadlift + OHP deloads.

1193

Cycle 7 Recap

  1. Started off great in Week 1 with two new PRs (Squat & Deadlift)
  2. Weeks 2-4 absolutely sucked ass. Felt very weak and lethargic.
  3. Still injury free so keep on trucking
1194

Cycle 8 - Training Maxes

Squat - 460
Bench - 335
Deadlift - 495
OHP - 250

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1195

Cycle 8 - 3’s Week

5/2/22
Squat: 320, 370, 415 (6)
RDL (3x8): 235
DB Split Squat (4x6): 35x2

5/3/22
Bench: 235, 270, 300 (7)
DB Incline (3x8): 85x2
DB Row (3x8): 85
Cardio: 25 min bike

5/4/22
Cardio: 30 min bike

5/5/22
Deadlift: 345, 395, 445 (8)
Hip Thrust (3x8): 175

5/7/22
OHP: 175, 200, 225 (4)

Tweaked my upper back on the left side during OHP so shut it down for the day

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1196

Cycle 8 - 5’s Week

5/10/22
Squat: 300, 345, 390 (9)
RDL (3x8): 235

5/11/22
Bench: 220, 250, 285 (8)
DB Incline (3x8): 85x2
DB Row (3x8): 85
Cardio: 20 min elliptical

5/12/22
Deadlift: 320, 370, 420 (5) <–Very hard
Hip Thrust (3x8): 175
AB Machine (4x12): Yup

Felt like a bag of wet dicks this day but got it done

5/14/22
OHP: 165, 190, 215 (6)
Lat Pulldown (4x8): 140
Bench Dip (4x8): Body
Face Pull (4x12): 50
EZ Curl (4x8): EZ+65
Cardio: 25 min bike

5/15/22
Cardio: 30 min bike

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1197

Cycle 8 - 531 Week

5/16/22
Squat: 345, 390, 435 (4) <–Felt so weak
RDL (3x8): 235
DB Split Squat (4x6): 35x2

5/17/22
Bench: 250, 285, 320 (8) <–NEW PR!!!
DB Incline (3x8): 85x2
DB Row (3x8): 80x2
Cardio: 25 min bike

5/19/22
Deadlift: 370, 420, 470 (8) <–NEW PR!!!
Hip Thrust (3x8): 175
Ab Wheel (4x10): Body

Great session. Deadlifts flew off the ground. Felt like I could have pulled it for 10

5/21/22
OHP: 190, 215, 240 (3)
Lat Pulldown (3x8): 140
Bench Dip (4x8): Body
EZ Curl (4x8): EZ + 65
Facepull (4x12): 50
Cardio: 25 min bike

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1198

Cycle 8 - Deload

5/23/22
Squat: 185, 230, 275
RDL (3x8): 165
DB Split Squat (3x8): 25x2
Cardio: 15 min elliptical

5/26/22
Cardio: 20 min elliptical

5/27/22
Bench: 135, 170, 200
DB Incline (3x8): 60x2
DB Row (3x8): 60
Cardio: 15 min bike

Skipped my other deload workouts (as per usual)

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1199

Cycle 8 Recap

Great fucking cycle even though only 2 new PRs set–felt like strength was improving and weights were feeling a lot more comfortable in my hand/on my back

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1200

Cycle 9 - Training Maxes

Squat - 470
Bench - 340
Deadlift - 505
OHP - 255

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1201

Cycle 9 - 3’s Week

5/30/22
Squat: 330, 375, 425 (8) <–NEW PR!!!

5/31/22
Bench: 240, 270, 305 (10) <–NEW PR!!!
DB Incline (3x8): 90x2
DB Row (3x8): 90
Cardio: 25 min bike

6/2/22
Deadlift: 355, 405, 455 (10) <–NEW PR!!!
Hip Thrust (3x8): 185
AB Wheel (4x10): Body

6/6/22
OHP (5’s): 165, 190, 215 (8) <–NEW PR!!! (but it was ugly)
Lat Pulldown (3x8): 145
Dip (4x8): Body
Machine Curl (4x8): 90
Face Pulls (4x12): 20x2 (maybe)

Great fucking week with a new PR set every workout. Unfortunately it would not last…

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1202

Cycle 9 - 5’s Week

6/7/22
Squat: 305, 355, 400 (5) <–Felt like dog shit
Skipped rest of workout

6/9/22
Bench: Warmed up and left

Was feeling super rough beginning with my squats this week. As it turns out, I had acquired Covid and it was just starting to kick my ass.

By the way, the day I tested positive, my aunt died unexpectedly. And then a couple days later mine and wifey’s dog, Hercules, also died after a couple month bout with doggie cancer. It was a rough time, definitely deserving of a country song…

But my 40th birthday was coming up in a couple weeks, and I had a long planned trip to Ireland with my wife and her sister and sister’s husband, part of the itinerary to see Guns n Roses in concert in Dublin on their European Tour. At least I had that to look forward to…

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