What I Want to Do I Do Not Do

Training Training Logs
81

I’m happy that my elbows felt fine today after the heavier than normal benching I did yesterday.

Low Bar Squat
45x5, 135x2x3, 225x3, 255x10, 315x3
Band Face Pull
70 total
Front Squat
45x6, 115x6, 135x6, 160x4x6
Rear Delt Raise 10’s
3x30
Lateral Dumbbell Raise 10’s
3x20
Front Plate Raise
45x3x10
Lunges
100 total
Crunches
100 total

82

Had a little fun at the end, wanted to see what the 65 felt like. It’s doable, with time.

Wide Grip Bench Press
45x10, 95x8, 120x6
120(+25lbs in chains)x9x3
Roman Chair Back Extension
BW x 120 total
Swiss Bar 45degree Grip Bench Press
95x20, 115x16, 135x13, 155x7, 175x4
Standing Band Ab Crunch
50 total
EZ Bar Curl 55lb (w/ FatGripz)
50 total
Tricep Band Pulldown
50 total
Dumbbell Cheat Curl 65lb
10 each arm

83

I have been feeling a little slow off the floor with my sumo pulls, I may start adding in extra reps just to my knees, and/or some deficit pulls.

Sumo Deadlift
135x3, 225x3, 315x3, 350x4x3, 325x14
Trap Bar Deadlift + Shrug
140x10, 230x2x10
Rack Pull
135x10, 225x5, 315x2x8, 365x1, 415x1, 485x1, 510x1
Pull-ups
55 total

84

Another 5lb bench PR this morning. I am very happy to finally see my bench steadily improving without my elbows feeling beat up.

Bench Press
45x10, 135x5, 175x3, 205x2, 230x1
EZ Bar Curl
55x5x12

85

Well, the power was out at my house, so I went across the street to the LA Fitness and took advantage of their power rack. It felt good to feel some heavier weight on my back.

Low Bar Squat
45x5, 135x5, 225x4, 260x10, 305x1, 325x3
Pin Squat (just above parallel)
135x3, 225x3, 315x1, 365x1, 385x3x1
Pause Squat
225x5x2
Conventional Deadlift
135x3, 225x3, 315x1, 365x1, 405x5x1
Leg Extension
90x5x20
Seated Adductor
160x10, 220x10, 295x3x10

86

I was really hoping I could get the 215 for 3, but I got loose and got stuck half way up. Maybe another day. Bench is still feeling better though.
Then basically did a giant superset mash up thing. Felt good.

Bench Press
45x10, 135x5, 165x3, 185x3, 205x3, 215x2.5, 45x60
Standing Band Ab Crunch
60 total
Barbell Shrug
205x3x10
Front Plate Raise
45x3x10
Rear Delt Raise
10x3x30
Lateral Dumbbell Raise
10x3x20
Band Tricep Pulldown
100 total
Hammer Curl
25x3x10

87

Pushed it again today, and it felt good. I’m starting the transition into heavier singles and doubles getting ready for the April 1st Meet. I also woke up at 195 this morning, so if I keep eating big, I’ll be right at 198!

Low Bar Squat
45x5, 135x5, 225x3, 275x4x3
Low Bar Squat to Pins
275x2, 315x2, 365x1, 405x1, 425x1
Sumo Deadlift
135x3, 225x3, 315x3, 355x4x3
Sumo Deadlift to Knees
365x1, 385x1, 405x1, 455x1, 475x1, 495x1
V-Grip Lat Pulldown
100x4x12
Decline Sit-ups
100 total

88

I wanted to try a 3 rep again on bench, so I went for 210 instead of 215. Nailed it, and it was really smooth. So I’m happy.

Bench Press
45x10, 115x3, 165x3, 185x3, 210x3, 160x4x4, 160x15

89

I haven’t done a push press in awhile, but it felt good, and the 185 was fairly easy.

Close Grip Bench Press
45x12, 95x10, 115x8, 135x6, 155x4, 170x4x3
Barbell Row
45x12, 95x10, 115x8, 135x6, 155x4, 175x10x3
Floor Press
115x10, 165x5, 180x4x3
Push Press
45x10, 65x5, 95x3, 115x1, 145x1, 165x1, 185x1
Pull-up
21 total

Circuit x6
10 Dumbbell Flys 20’s
10 Dumbbell Curls 20’s
10 GHD Sit-ups
10 Band Face Pulls

90

Moving into heavier workouts now for squats and deadlifts, and I’ll be doing just my competition style on these or sticking very close to it. For instance, my pause squats and goodmornings from today, I kept the same bar and foot placement. Bench I will keep some variation for now as it seems to be working well.

Low Bar Squat
45x5, 135x5, 225x3, 275x2, 315x1, 330x3x1
Pause Squat
275x7x2
Goodmorning
135x10x3

91

Got a little greedy with the Swiss Bar Press and it didn’t work in my favor, oh well.

Bench Press
45x12, 115x10, 140x5, 155x9x1
Swiss Bar 45degree Grip Pendlay Row
45x12, 115x10, 140x5, 155x9x2
Swiss Bar 45degree Grip Bench Press
25x5, 95x3, 145x2, 185x1, 205x1, 220x1.5
Standing Band Ab Crunch
60 total
EZ Bar Skull Crusher
55x6x10
Shrug
135x20, 205x10, 255x8, 325x6, 345x4, 365x4
Single Arm Dumbbell Rear Delt Raise w/ FatGripz 15lb
4x12 Superset w/ 10 Push-up Plus

92

Squats felt very good today, as did the deads.

Low Bar Squat
45x5, 135x5, 225x3, 275x2, 310x5x1, 335x1, 355x1
Sumo Deadlift
135x5, 225x3, 315x3, 380x5x3
Sumo Deadlift to Knees
295x6x4
Barbell Row
135x10, 185x6, 225x6, 275x5, 315x3
Straight Arm Lat Pulldown
40x5x12
EZ Bar Curl
20x10, 40x10, 50x10, 60x10, 70x2x10, 60x10, 50x10, 40x10, 30x10, 20x15

93

Swiss Bar 45degree Grip Bench
25x10, 115x5, 165x3, 185x1, 205x1, 230x1, 170x5x3

Circuit x4
10 Dumbbell Flys 25’s
8 Curls 25’s
6 Shrugs 295lbs
10 Standing Band Crunches
10 Rear Delt Flys 10’s
6 Pull-ups

1 Tabata Round on the Airdyne

94

Pause squats are hard.

Low Bar Squat
45x5, 135x5, 225x3, 275x2, 315x1, 340x3x1
Low Bar Pause Squat
285x4x2, 280x3x2
Goodmorning
145x10x3

95

Bench felt strong today!

Bench Press
45x12, 95x10, 115x8, 135x6, 155x1, 175x1, 195x1, 195(+25lb chains)x2x1, 155(+25lb chains)x5x1, 135x6, 115x8, 95x10
Band Face Pull
170 total
Barbell Row
45x10, 135x10, 225x8

Circuit x5
4 Barbell Row 275lb
3 Pull-up
4 Strict Toes To Bar
20 Walking Lunges

Dumbbell Row
65x3x10 each arm

96

Kept it short, I need some sleep.

Close Grip Bench
45x12, 95x8, 135x4, 170x6x3
Standing Band Ab Crunch
100 total
Behind The Neck Shoulder Press
45x10, 65x10, 85x10, 105x6, 95x8, 85x2x10
EZ Bar Pullover + Skull Crusher
55lbx4x12

97

Fifteen pound front squat PR! That was for fun, haven’t done them in a little while.

Low Bar Squat
45x5, 135x5, 225x3, 275x2, 320x5x1, 340x1, 360x1
Front Squat
45x5, 135x1, 155x1, 185x1, 225x1, 245x1, 265x1, 275x1
Sumo Deadlift
135x5, 225x5, 315x3, 365x1, 400x4x1

Then some face pull, rear delt, bicep stuff.

98

Snuck in a little back work yesterday while my wife took a calligraphy class. Nothing notable.

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99

Had an unplanned 3 days off from the gym, but it was probably needed. Everything felt good today.

Low Bar Squat
45x5, 135x5, 225x3, 275x2, 315x1, 350x2x1, 330x4x1
Bench Press
45x12, 95x8, 135x5, 160x10x1
Face Pulls
100 total
Snatch Grip Hang High Pull
95x6x5
Dumbbell Hammer Curl
25x6x10
Crunches
100 total

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100

Bench Press
45x12, 95x8, 135x5, 160x1, 160(+25lb chains)x9x1
Pull Apart
100 total
Swiss Bar 45degree Grip Bench Press
115x4x12
Tricep Band Pulldown
100 total