Training Log - Entry 148 - 12/30/20 - 5/3/1 Full Body, SPP 3 W3D2

Warmup: 100 jump ropes

Jumps/Throws: 2 x 5 over cooler

Deadlift:

269.5 x 5

309.5 x 5

345 x 1

365 x 5

415 x 5

469.5 x 1

Dips: 55 x 5 x 5

Chins: 5 x 5

Notes:

I went really far off the program with this today, but I'm very glad I did. Set a new deadlift PR and it felt easy (but didn't look easy I guess haha). Cut a lot of everything else on account of that, but I'm feeling good right now.

Training Log - Entry 147 - 12/28/20 - 5/3/1 Full Body, SPP 3 W3D1

Warmup: 100 jump ropes

Jumps/Throws: 10 Backwards Med Ball Throws (4 lbs)

Zercher Squat: 200 x 5 x 5

Chins (SS w/ Zerchers):

BW x 5

+5 x 5

+10 x 5

+13.5 x 5

+11 x 3 x 5

Axle Press:

120 x 5

140 x 5

154.5 x 5

Assistance:

- Rear Delt Flys: 10 x 3 x 10 (SS w/ Pullovers)

- Pullovers: 25 x 3 x 15

Notes:

Today sucked, but not in a bad way. I ended up having to cut out some stuff from last week; Zerchers are more taxing on my upper back than I anticipated. That plus starting a bonafide cut and some regrettable conditioning decisions. I'm happy with everything though, I got the majority of the work done despite the recovery deficit.

Training Log - Entry 146 - 12/25/20 - 5/3/1 Full Body, SPP 3 W2D3

Warmup: 100 jump ropes

Jumps/Throws: 2 x 5 jumps over bench

Zercher Squat: 164.5 x 5 x 5

DB Row: 85 x 5 x 12 (SS with Axle Press)

Axle Press: 114.5 x 10 x 5 (clean every set)

Assistance:

- Axle Curls: 60 x 3 x 10 (SS with Decline Push-Ups)

- Decline Push-Ups: 3 x 12

- Axle SLDL: 170 x 2 x 10, 170 x 20 (last set w/ straps)

Notes:
Everything moved really good today, kinda clicked I guess. SLDL on the axle is an experience lol. I was planning on pushing the prowler but after my Tuesday shenanigans figured it wouldn't be the best idea. I feel dead in all the right places so that's cool

Training Log - Entry 145 - 12/23/20 - 5/3/1 Full Body, SPP 3 W2D2

Warmup: 100 jump ropes

Jumps/Throws: 10 backwards med ball throws (4 lbs)

Zercher Squat:

120 x 5

170 x 5

210 x 5

260 x 1

Deadlift:

255 x 5

295 x 5

325 x 5

Dips: 50 x 5 x 5

Assistance:

- Chins: 5 x 5 (SS w/ Dips)

- DB Incline Press: 45 x 3 x 10 (SS w/ Ab Wheel)

- Kneeling Ab Wheel: 3 x 10 (SS w/ DB Incline)

Notes:

Meh day overall. Zerchers suck but they weren't too bad. Deadlifts felt good, but everything is kinda bleh right now. I'm in a bit of a funk I guess

Training Log - Entry 144 - 12/21/20 - 5/3/1 Full Body, SPP 3 W2D1

Warmup: 100 jump ropes

Jumps: 2 x 5 over bench

Front Squat: 225 x 5 x 5

Weighted Chins:

BW x 5

+5 x 5

+10 x 5

+15 x 3 x 5

+10 x 3 x 5

+5 x 3 x 4

BW x 6

Axle Press:

114.5 x 5

130 x 5

144.5 x 5

Assistance (Circuit SS with Press):

- Rear Delt Flys: 10 x 3 x 10

- Hanging Leg Raises: 3 x 10

- Pullovers: 25 x 3 x 15

Notes:

Last day of front squats, moved a good chunk of my equipment with me back home for the break. I'll probably do zerchers to still be able to squat. Everything felt good today, chins suck as usual but w/e.

Training Log - Entry 143 - 12/18/20 - 5/3/1 Full Body, SPP 3 W1D3

Warmup: 100 jump ropes

Jumps: 2 x 5 over bench

Front Squat: 185 x 5 x 5

DB Rows: 75 x 5 x 15

Axle Press: 104.5 x 10 x 5

Assistance:

- SLDL: 205 x 3 x 10

- Band Pullaparts: 40 x 3 x 12

- Push-Ups: 1 x 12, 1 x 13

Notes:

Good day today. Axle press felt interesting, I continental'd the last five sets and that was honestly kinda fun. At the very least I think I could continental as much as I can strict press, idk about push press. Kept assistance pretty light today, except for SLDL

Training Log - Entry 142 - 12/16/20 - 5/3/1 Full Body, SPP 3 W1D2

Warmup: 100 jump ropes

Jumps: 2 x 5 over bench

Front Squat:

185 x 5

219.5 x 5

239.5 x 5

Deadlift:

235 x 5

275 x 5

309.5 x 5

Dips: 45 x 5 x 5

Assistance:

- DOH Holds: 275 x 10 seconds, 225 x 20 seconds

- BB Curls: 77 x 3 x 12

Notes:

Good day today, deadlift clicked in a really good way. Everything felt good, especially considering the tightness from the trip.

Training Log - Entry 141 - 12/14/20 - 5/3/1 Full Body 3 W1D1

Warmup: 100 jump ropes

Jumps: 2 x 5 over bench

Front Squat: 209.5 x 5 x 5

Chins:

BW x 5
+5 x 3 x 5
+10 x 3 x 5
+5 x 3 x 5
BW x 5

Press:

105 x 5

119.5 x 5

139.5 x 5

Assistance:

- Band Pullaparts: 40 x 3 x 10 (SS with Press)

- Hanging Leg Raises: 3 x 10 (SS with Press)

- Incline Press: 95 x 3 x 10

Notes:

Good day today, everything moved good. Trying to get back into the swing of things post-COVID and today was very promising in that regard. Front squats feel great

Training Log - Entry 140 - 12/12/20 - TM Test Front Squat

Warmup: 125 jump ropes

Front Squat:

135 x 5

185 x 3

225 x 1

255 x 1

275 x 5

Press:

135 x 1

165 x 1

Chins: 3 x 5

Notes:

Played with press a bit, waiting on axle to come in tomorrow. Front squat was good, I might have had a bit more in the tank but this is a good starting point I think. Actually felt my lats in chins today so that's cool

Training Log - Entry 139 - 12/10/20 - TM Test Dips/Deadlift

Warmup: 100 jump ropes

Dips:

BW x 10

+25 x 5

+45 x 5

+70 x 3

Deadlift:

135 x 5

225 x 5

295 x 5

345 x 5

379.5 x 1

365 x 5

Chins: 3 x 5

Notes:

Everything felt okay today. Deadlifts sucked but I'm happy I didn't have too big a dropoff post-COVID

Training Log - Entry 138 - 12/8/20 - Honestly IDEK W1D1

Warmup: 100 jump ropes

Seated BtN Press: 115 x 10, 9, 5

Bench Press: 185 x 2 x 12, 185 x 6

Bent-Over Rows: 177 x 15, 11

BB Curls: 95 x 2 x 10

Squat: 295 x 5

Front Squat: 255 x 5

Notes: 

This was a mess. I'm gonna have to do something else programming-wise, COVID has killed my work capacity. Half-assed a front squat TM, more out of frustration than anything. I'm gonna have to reevaluate some things

Training Log - Entry 137 - 12/4/20 - Super Squats W2D3

Warmup: 100 jump ropes

Seated BtN Press: 115 x 10, 115 x 2 x 7

Bench Press: 177 x 3 x 12

Bent-Over Rows: 169.5 x 2 x 15

BB Curls: 95 x 10, 8

Squat: 285 x 20

Pullovers: 15 x 20

SLDL: 255 x 13, 2

Pullovers: 15 x 20

Notes: 

Cut things a bit short today due to COVID test. Really happy I got this topset today, but hopefully I don't actually have COVID. We shall see

Training Log - Entry 136 - 12/2/20 - Super Squats W2D2

Warmup: 100 jump ropes

Seated BtN Press: 115 x 10, 115 x 2 x 6

Bench Press: 177 x 2 x 12, 177 x 8

Bent-Over Rows: 169.5 x 15, 169.5 x 14

BB Curls: 87 x 2 x 10

Squat: 279.5 x 20

Pullovers: 15 x 20

SLDL: 255 x 10, 255 x 5

Pullovers: 15 x 20

Calf Raises: 159.5 x 3 x 20

Decline Sit-Ups: +20 x 2 x 12

Notes: 

Everything moved good, technically got all my rows but I cheated too much on the last rep, so I'll repeat that on Friday. SLDL still sucks in a good way. The whole linear progression here is totally different than what I've been doing, but it's working out

Training Log - Entry 135 - 11/30/20 - Super Squats W2D1

Warmup: 100 jump ropes

Seated BtN Press: 105 x 3 x 10

Bench Press: 169.5 x 3 x 12

Bent-Over Rows: 169.5 x 15, 169.5 x 10

BB Curls: 79.5 x 2 x 10

Squat: 275 x 20

Pullovers: 15 x 20

SLDL: 245 x 15

Pullovers: 15 x 20

Calf Raises: 155 x 3 x 20

Decline Sit-Ups: +15 x 25

Notes: 

Finally, a good day. This was tough but doable. SLDLs felt good. I'm already hungry lol

Training Log - Entry 134 - 11/27/20 - Super Squats W1D3

Warmup: 100 jump ropes

Seated BtN Press: 105 x 2 x 10, 105 x 6, 105 x 4

Bench Press: 169.5 x 2 x 12, 169.5 x 8

Bent-Over Rows: 165 x 2 x 15

BB Curls: 75 x 2 x 10

Squat: 285 x 9, 275 x 11, 275 x 5

Pullovers: 15 x 20

SLDL: 245 x 5, 245 x 10

Pullovers: 15 x 20

Calf Raises: 145 x 3 x 20

Decline Sit-Ups: +10 x 25

Notes: 

Garbage. I gave up really easily, I just didn't have the mental energy I guess. I'm getting too in my own head about this, I know I can do it I just need to go and do it.

Training Log - Entry 133 - 11/25/20 - Super Squats W1D2

Warmup: 100 jump ropes

Seated BtN Press: 99.5 x 3 x 10

Bench Press: 165 x 3 x 12

Bent-Over Rows: 159.5 x 2 x 15

BB Curls: 69.5 x 2 x 10

Breathing Squats: 285 x 15, 285 x 5

Pullovers: 15 x 20

SLDL: 235 x 15

Pullovers: 15 x 20

Calf Raises: 139.5 x 3 x 20

Decline Sit-Ups: +5 x 25

Notes:

So close, ughhh. I'm gonna get this on Friday if it kills me. Everything else is whatever, I need to get this squat set done. I had it today, those last five reps are all mental. Hell, the last 10 reps are all mental. Maybe the whole damn set.

Training Log - Entry 132 - 11/23/20 - Super Squats W1D1

 Warmup: 100 jump ropes

Seated BtN Press: 95 x 3 x 10

Bench Press: 165 x 2 x 12, 165 x 11

Bent-Over Rows: 155 x 2 x 15

BB Curls: 65 x 2 x 10

Breathing Squats: 285 x 12, 285 x 8

Pullovers: 15 x 20

SLDL: 225 x 15

Calf Raises: 135 x 3 x 20

Decline Sit-Ups: 1 x 25

Notes:

Ugh. I wimped out hard on this. I absolutely had 20 in the tank, I just bailed on it because it got too hard. Stupid and weak. I'm going to get this or get flattened on Wednesday. 

Training Log - Entry 131 - 11/18/20 - Full Body, SPP Anchor 7 W3D3

Warmup: 3 x 50 jump ropes

Jumps: 4 x 5 over bucket + 2 plates

Power Clean

187 x 2 x 2

187 x 1

Bench

195 x 5

219.5 x 5

245 x 3

255 x 1

Squat

267 x 16

267 x 4

Notes:

Today sucked too, unsurprisingly. I'm exhausted and looking forward to a nice, long break. Also, condensing everything like this wasn't a great idea, I should have been a bit smarter but at least I did it lol. Also left at least 3 reps in the tank on bench. Very nice, considering my fatigue levels

Training Log - Entry 130 - 11/17/20 - Full Body, SPP Anchor 7 W3D2

Warmup: 3 x 50 jump ropes

Jumps: 4 x 5 over bucket + 2 plates

Squat

267 x 5

299.5 x 3

337 x 2

Deadlift

285 x 5

325 x 5

365 x 5

Press

129.5 x 5 x 5

Notes:
Squat sucked. I absolutely had much more in the tank on this topset. I still get in my head on these heavy sets, I think not having a good way to bail if I get stuck is part of it. Deadlift was good, I did presses EMOM because I wanted to get tf out of the gym today. Doing all three days back-to-back-to-back like this is dumb but it's better than not training

Training Log - Entry 129 - 11/16/20 - Full Body, SPP Anchor 7 W3D1

Warmup: 3 x 50 jump ropes

Jumps: 4 x 5 over bucket + 2 plates

Power Clean

159.5 x 5 x 2

Press

127.5 x 5

145 x 3

165 x 5

Squat

267 x 5 x 5

Chins

5 x 8

Dips

3 x 10

Decline Sit-Ups

+10 x 3 x 10

Notes:

Pretty chill day today, set a new press PR. Jokers sucked and I shouldn't be doing them with press I guess lol. Power cleans felt great. 

Training Log - Entry 128 - 11/12/20 - Full Body, SPP Anchor 7 W2D3

Warmup: 3 x 50 jump ropes

Jumps: 4 x 5 over bucket + plate

Power Cleans

185 x 3 x 2

Bench

169.5 x 5

205 x 5

219.5 x 5

Squat

229.5 x 20

DB Row

85 x 2 x 8

85 x 1 x 21

Notes:

Did this a day early to not interfere with my weekend plans. Power cleans felt way worse than last week, but I got it done. Bench too. Squat was okay, but 20 rep sets without a belt suck. Kept things pretty short today as well, but overall I felt much less fatigued compared to yesterday.

Training Log - Entry 127 - 11/11/20 - Full Body, SPP Anchor 7 W2D2

Warmup: 3 x 30 jump ropes, 5 pushups, 10 band pullaparts (20 lb)

Jumps: 4 x 5 over bucket + plate

Squat

229.5 x 5

267 x 5

299.5 x 5

Deadlift

249.5 x 5

285 x 5

327 x 5

Press

115 x 5 x 5

Pullovers

25 x 1 x 25

Notes:

Felt like absolute crap today. Nothing felt right, everything felt slow and heavy. Cut assistance work short and dropped conditioning, no point in running myself into the ground this week. Hopefully it's just an off day. Deadlifts looked good but they're also super light so that's unsurprising

Training Log - Entry 126 - 11/9/20 - Full Body, SPP Anchor 7 W2D1

Warmup: 3 x 50 jump ropes, 5 pushups, 10 band pullaparts (25 lb)

Jumps: 4 x 5 over bucket + plate

Power Clean

145 x 5 x 2

Press

115 x 5

135 x 5

145 x 5

Squat

229.5 x 5 x 5

Chins

4 x 8

Dips

4 x 10

Decline Situps

10 x 1 x 20

BW x 1 x 30

Wrist Curls SS Finger Curls

115 x 3 x 12

Notes:

Easy day today, short on time though. Ran through everything as fast as possible and it was tough haha. Everything felt good though so no complaints. Did situps as a dropset to save time and it wasn't fun

Training Log - Entry 125 - 11/6/2020 - Full Body, SPP Anchor 7 W1D3

Warmup: 3 x 30 jump ropes, 5 pushups, 10 band pullaparts (25 lb)

Jumps: 4 x 5 over bucket

Power Clean

185 x 2 x 2

185 x 1

Bench

179.5 x 3

205 x 3

229.5 x 8

247 x 1

259.5 x 1

Squat

245 x 15

245 x 5

DB Rows

75 x 2 x 8

75 x 1 x 36

Dips

3 x 10

Prowler

70 x 10 x 40 yards (2:00 rest)

Notes:

Everything moved good today, bench felt great for the first time in awhile. Squatting w/o a belt sucked but I need to get used to it if I'm going to run Super Squats over Christmas. Power clean felt good but moved super slow, oh well. Prowler sucks as usual.

Training Log - Entry 124 - 11/4/2020 - Full Body, SPP Anchor 7 W1D2

 Warmup: 3 x 30 jump ropes, 5 pushups, 10 band pullaparts (20 lb)

Jumps: 4 x 5 over bucket

Squat

245 x 3

279.5 x 3

315 x 6

337 x 1

355 x 1

Deadlift

275 x 5

305 x 5

347 x 5

Press

117.5 x 5 x 5

DB Curl

35 x 3 x 10

BtN Press

45 x 10

55 x 10

75 x 3 x 10

Pullovers

25 x 1 x 20

Prowler (AMRAP in 15 minutes)

70 x 8 x 40 yards

Notes:

Holy toledo I think I overdid it today. After finishing the prowler pushes I was absolutely wiped out. I feel absolutely dead, but also happy with the squat joker sets today. Could have pushed the PR set a little more, but I lost my balance on rep 6 and decided to just shut it down. Head space on squats is still problematic for me, but I'm getting better about keeping my mind clear under the bar.

Training Log - Entry 123 - 11/2/2020 - Full Body, SPP Anchor 7 W1D1

Warmup: 3 x 30 jump ropes, 5 pushups, 10 band pullaparts (30 lb)

Jumps: 4 x 5 over bucket

Power Clean

147.5 x 5 x 2

Press

115 x 3

135 x 3

155 x 8

165 x 1

Squat

245 x 5 x 5

Chins

3 x 8

Dips

3 x 10

Decline Sit-Ups

3 x 10

Notes:

Feel really good about my press PR. The leanback was a biiiit much on those last few, but hey whatever works right? My calves are still super tender and sore from Friday, mistakes were made. Also my right knee was feeling a bit banged up by the end of everything today. Hopefully that will work itself out by Wednesday.

Training Log - Entry 122 - 10/30/2020 - Full Body, SPP 10 W3D3

Warmup: 3 x 30 jump ropes, 5 pushups, 10 band pullaparts (30 lb)

Jumps: 2 x 5 over bucket + 2 plates

Power Clean

135 x 5 x 5

Press

125 x 5

145 x 5

159.5 x 5

Squat

287.5 x 5 x 5

Chins

BW x 5

+10 x 5

+20 x 5

+10 x 5

BW x 7

Dips

5 x 8

Notes:

Banged the crap out of my knee on power cleans, but other than that pretty uneventful. Other than everything moved like a breeze. Finally getting the hang of power cleans again. They felt strong today.

Training Log - Entry 121 - 10/28/2020 - Full Body, SPP 10 W3D2

Warmup: 3 x 30 jump ropes, 5 pushups, 10 band pullaparts (30 lb)

Jumps: 2 x 5 over bucket + 2 plates

Squat: 

255 x 5

287.5 x 5

325 x 5

Deadlift

277.5 x 5

315 x 5

355 x 5

Bench

215 x 5 x 5

DB Rows

75 x 2 x 8

75 x 1 x 32

Notes:

Good day today. I only hit 325 for 3 on squat during BBB Beefcake, so it's nice to see such visible progress. Cut is going well, it's been slow and steady so far. Gonna really hit these last four weeks or so hard before I switch gears again.

Training Log - Entry 120 - 10/26/2020 - Full Body, SPP 10 W3D1

Power Clean

155 x 5 x 3

Press

125 x 10 x 5

Squat

255 x 5 x 5

Rows

155 x 5 x 10

Notes:

Skipped the warmup and kept everything super short today due to the rain. Power cleans and squats moved super fast and easy, presses felt very heavy but I got everything done.

Training Log - Entry 119 - 10/23/2020 - Full Body, SPP 10 W2D3

Warmup: 3 x 30 jump ropes, 5 pushups, 10 band pullaparts (20 lb)

Jumps: 2 x 5 over bucket + 2 plates

Power Clean

135 x 5 x 5

Press

117.5 x 5

135 x 5

149.5 x 5

Squat

275 x 5 x 5

Chins

BW x 5

+15 x 4 x 5

Notes:

Not bad today, everything felt smooth and fast. Cut assistance short today due to time constraints. 

Training Log - Entry 118 - 10/21/2020 - Full Body, SPP 10 W2D2

Warmup: 3 x 30 jump ropes, 5 pushups, 10 band pullaparts (20 lb)

Jumps: 2 x 5 over bucket + plate

Squat

237.5 x 5

275 x 5

309.5 x 5

Deadlift

257.5 x 5

299.5 x 5

337 x 5

Bench

197.5 x 5 x 5

DB Rows

75 x 2 x 8

75 x 1 x 25

Tricep Extensions

70 x 5 x 12

Notes:

Everything moved okay today, but I did feel pretty tired by the end of it. Still have to push the prowler but I might keep that light today. Squats went good so I'm happy about that. Deadlift was meh, bench was eh 

Training Log - Entry 117 - 10/19/20 - Full Body, SPP 10 W2D1

Warmup: 3 x 30 jump ropes, 5 pushups, 10 band pullaparts (40 lb)

Jumps: 2 x 5 over bucket + plate

Power Clean

145 x 5 x 3

Press

117.5 x 10 x 5

Squat

237.5 x 5 x 5

Chins

5 x 6

Dips

4 x 10

Hanging Leg Raises

4 x 10

Band Pullaparts

20 x 4 x 15

Wrist Curls SS Finger Curls

95 x 3 x 20

Notes:
Good day today. Squats sucked a bit, but doing at the end makes that unsurprising. Everything moved fast and clean, but my shoulder didn't like the hanging leg raises.

Training Log - Entry 116 - 10/16/20 - Full Body, SPP W1D3

Warmup: 3 x 30 jump ropes, 5 pushups, 10 band pullaparts (20 lb)

Jumps: 2 x 5 over bucket

Power Clean

135 x 5

145 x 5

155 x 5

165 x 3

179.5 x 3

Press

107.5 x 5

125 x 5

145 x 5

Squat

255 x 5 x 5

DB Curls

25 x 3 x 10

Chins

4 x 5

Dips

4 x 10

Plate Pinches w/ 25s

1 x 15 seconds

1 x 20 seconds

1 x 25 seconds

Notes:

Fast day today. Superset press and power cleans and got through everything easily. Grip is coming along pretty well, and power clean too. Messed up my first attempt at rep 3 for power clean, didn't get my arms under fast enough. Muscled the last one up no prob. Still getting these figured out 

Training Log - Entry 115 - 10/14/20 - Full Body, SPP W1D2

Warmup: 3 x 50 jump ropes, 5 pushups, 10 band pullaparts (30 lb)

Jumps: 2 x 5 over bucket

Bench

189.5 x 5 x 5

Squat

225 x 5

255 x 5

287.5 x 5

Deadlift

245 x 5

279.5 x 5

315 x 5

Tricep Extensions

70 x 5 x 10

DB Rows

75 x 2 x 8

75 x 1 x 30

Notes:

Everything was slow to get going today, but running on low fuel, that's not surprising. Deadlift felt pretty good, bench felt pretty good, squat was slow but my topset felt fantastic. Gonna push the prowler in about an hour or so then call it at that.

Training Log - Entry 114 - 10/12/20 - Full Body, SPP W1D1

Warmup: 3 x 50 jump ropes, 5 pushups, 10 band pullaparts (20 lb)

Jumps: 2 x 5 over bucket

Power Clean

135 x 5 x 3

Press

107.5 x 10 x 5

Squat

225 x 5 x 5

Chins

5 x 5

Dips

3 x 10

Leg Raises

3 x 10

Band Pullaparts

20 x 3 x 15

Notes:

Good day today, got everything done in about an hour by supersetting everything. Power cleans continue to be really fun, and everything was firing well today. Including a warmup and jumps is brilliant, makes a huge difference. Weight held steady for the last week, but that's not surprising in the slightest.

Training Log - Entry 113 - 10/9/20 - TM Test Deadlift

Deadlift
135 x 5
225 x 5
275 x 5
325 x 3
375 x 1
409.5 x 1

Notes:

Eh. Only got one, need to drop my TM

Training Log - Entry 112- 10/2/20 - TM Test Power Clean/Press

Power Clean
135 x 5

155 x 5

165 x 3

177 x 3

187 x 1

Press

65 x 5

115 x 5

137 x 3

149.5 x 1

165 x 3

Band Pullaparts

30 x 3 x 15

Dips

3 x 10

Notes:
Easy day today, power cleans feeling better. I still suck at them, but that will probably be the case for awhile. They're as fun as I remember at least haha

Training Log - Entry 111 - 10/5/20 - TM Test Squat/Bench

Squat

225 x 5

269.5 x 5

299.5 x 3

315 x 1

339.5 x 1

339.5 x 2

Bench

135 x 5

165 x 5

195 x 3

225 x 1

249.5 x 3

Band Pullaparts

20 x 5 x 10

Hanging Leg Raises

3 x 10

Notes:
Squat was super bad today. I chickened out, straight up, of the first set. Got really annoyed so I did it again for a double, and honestly I had more in the tank. It's super frustrating, I feel like I just need to grow a spine on these heavy sets. Bench was sick. Topset felt easy, cut it with 3 or 4 in the tank.

Training Log - Entry 110 - Deadlift/Press - 10/2/20

Deadlift

295.5 x 5

339.5 x 3

379.5 x 5

305 x 5 x 5

Press

119.5 x 5

139.5 x 3

155 x 2

155 x 5

119.5 x 5 x 5

DB Curls

25 x 5 x 12

Band Pullaparts

20 x 5 x 5

Notes:

Everything felt slow and heavy today. Probably the weight I've dropped, not unexpected but still feels bad. Oh well. Cut out a lot of assistance due to time and fatigue constraints. Also misgrooved my first set of press hence the second set lol. Overall meh day.

Training Log - Entry 109 - 9/28/20 - Squat/Bench FSL

Squat

247.5 x 5 x 5

Bench

187 x 5 x 5

Incline DB Press

45 x 5 x 15

Band Pullaparts

30 x 5 x 15

Power Clean

135 x 2 x 3

155 x 1 x 3

Notes:

Easy day today. Did power cleans for the first time in forever. Felt fine, about like I remember. I can definitely go much heavier, I was muscling these up. Next week I'm gonna find a TM so I can program these in, hopefully get some good upper back and explosiveness gainz

Training Log - Entry 108 - 9/28/20 - Squat/Bench

Squat

249.5 x 5

285 x 3

315 x 9

249.5 x 12

Bench

185 x 5

209.5 x 3

235 x 4

187 x 5 x 5

Chins

5 x 8

Hanging Leg Raises

5 x 10

Dips

5 x 10

Band Pullaparts

30 x 5 x 15

Second Workout:

Wrist Curls:

95 x 3 x 10

Finger Curls

95 x 3 x 10

DOH Holds:

245 x 10 seconds

Hookgrip Holds:

245 x 10 seconds

Notes:

PRd the squat today, got my ERM to 4 plates. Felt easy, probably could have gotten one or two more reps. Bench felt like shit. I've done my topset for 5x5 before, today just felt completely off. I tried playing around with my setup on the dropsets, and it didn't help but it did expose a few inconsistencies. I need to figure out why I'm coming back up off-kilter like I am. Oh well, still stoked about the squat lol

Training Log - Entry 107 - 9/25/20 - Deadlift/Press

Deadlift

259.5 x 5

297.5 x 5

339.5 x 5

259.5 x 5 x 5

Press

105 x 5

119.5 x 5

139.5 x 5

105 x 5 x 5

DB Curls

25 x 5 x 10

Chins

5 x 7

Overhead Tricep Extensions

45 x 5 x 10

Band Pullaparts

20 x 5 x 20

Notes:
I felt like crap this morning. Probably a combination of a lot of factors: I had a hard run yesterday, didn't get a lot of sleep, didn't get a lot of calories. Either way I got the work done which is what matters. Pressing felt a lot better than deads, my pull felt awful today. I got gassed really easy 

Training Log - Entry 106 - 9/23/20 - Bench/Squat FSL

Squat
217 x 5 x 5

Bench

157.5 x 5 x 5

DB Incline Press

45 x 5 x 12

Band Pullaparts

30 x 5 x 12

Planks

4 x 60 seconds

DB Rows

95 x 1 x 15

Notes:
Easy day today. Everything moved fine, lost a little sleep last night but nothing too crazy. Didn't even get close to matching my reps from last weeks rows. Weird

Training Log - Entry 105 - 9/21/20 - Squat/Bench

Squat

215 x 5

249.5 x 5

285 x 5

215 x 5 x 5 

Bench

159.5 x 5

185 x 5

209.5 x 5

157.5 x 5 x 5

Chins

5 x 7

Dips

5 x 12

Hanging Leg Raises

5 x 12

Band Pullaparts

30 x 5 x 12

Wrist Curls

95 x 3 x 10

Finger Curls

95 x 3 x 10

Notes:

Easy day today, pretty routine. I'm trying to dial in everything for next week, but my bench still feels inconsistent. I guess I probably just need more practice. It was hard to drag myself out of bed this morning, motivation during the 5s week is always tricky. I gotta remember that it's work over time, not work done today, that makes the difference

Training Log - Entry 104 - 9/18/20 - Deadlift/Press

Deadlift

279.5 x 3

319.5 x 3

357.5 x 9

279.5 x 5 x 5

Press

115 x 3

127.5 x 3

145 x 10

115 x 5 x 5

DB Curls

45 x 5 x 10

Chins

5 x 6

Skullcrushers

45 x 5 x 10

Training Log - Entry 103 - 9/16/20 - Squat/Bench FSL

Squat

235 x 5 x 5

Bench

177 x 5 x 5

DB Incline Press

45 x 5 x 10

Band Pullaparts

30 x 5 x 10

Planks

3 x 60 seconds

DB Rows

95 x 1 x 23

Notes:

Everything felt good today, started off super sore from Monday, I think I gotta get used to the increased intensity. Once I got into things though everything felt fine, got some blood flowing and it really helped. My technique on squat and bench are maddeningly inconsistent right now, almost every set feels different. I'll probably have to fix that at some point

Training Log - Entry 102 - 9/14/20 - Squat/Bench

Squat

235 x 3

267 x 3

299.5 x 10

235 x 5 x 5

Bench

177 x 3

197.5 x 3

225 x 10

177 x 5 x 5

Hanging Leg Raises

5 x 10

Band Pullaparts

5 x 10

Chins

5 x 6

Dips

5 x 10

Notes:

PRs on both bench and squat today! Everything moved really good, shut it down at 10 on both but had more in the tank, especially on squat. I've definitely gotten a lot stronger.

Training Log - Entry 101 - 9/11/20 - Deload Deadlift/Press

Press
87 x 5
115 x 5
135 x 3
147.5 x 1
159.5 x 1

Deadlift
135 x 5
225 x 5
275 x 5
329.5 x 5
365 x 3
407 x 1

Band Pullaparts
30 x 3 x 10

Notes:
Easy day today again. Pulled four plates for the first time today, and did it w/o straps so that's pretty cool. It wasn't even hard tbh, but that's fair considering I ~theoretically~ should be able to hit a much higher lift than even that. I was only supposed to hit 400, but I couldn't resist hitting lmao4plate

Training Log - Entry 100 - 9/9/20 - Deload Bench

Bench
135 x 5
165 x 5
195 x 5
209.5 x 3
225 x 1
245 x 1

Facepulls
30 x 3 x 10

Notes:
Kept today super light. I'm adding running back in this week so I wanted to make sure I actually deloaded. 245 moved so smooth and fast, I honestly think everything is about to come together. Also I've dropped around 7 pounds of water weight already, so that's cool I guess? At the very least it means getting down to 181 in a few months is doable

Training Log - Entry 99 - 9/7/20 - Deload Squat

Squat
185 x 5
225 x 5
275 x 3
305 x 1
329.5 x 1

Pushups
1 x 25

Band Pullaparts
20 x 4 x 10

Leg Raises
2 x 8
1 x 9

Notes:
Kept everything super easy today. Heavy single was not heavy. RPE 6.5 maybe

Training Log - Entry 98 - 9/4/20 - Building the Monolith W6D3

Squat
245 x 5
275 x 5
305 x 5
225 x 20

Press
115 x 13 x 5

Chins
33 x 3 x 5
25 x 2 x 5

Shrugs
177 x 10 x 10

Band Pullaparts
40 x 10 x 10

Notes:
Done. Everything moved slow today, but I got everything done. The 20-rep set sucked but it felt smooth too. Pressing was good. My conditioning felt good today too. A few more days of eating to recover from today and then I switch gears to drop some fat

Training Log - Entry 97 - 9/2/20 - Building the Monolith W6D2

Deadlift
295 x 5
335 x 5
377 x 3 x 5

Bench
185 x 5
205 x 5
235 x 5 x 5

DB Curls
45 x 4 x 13
45 x 4 x 12

DB Rows
85 x 5 x 12

Notes:
Today was brutal. The last set of both Deadlift and Bench was 0 RIR. Honestly can't believe I did this one. Curls and rows were meh, but honestly given how intense the main work was I can't complain

Training Log - Entry 96 - 8/31/20 - Building the Monolith W6D1

Squat
237 x 5
275 x 5
305 x 5 x 5

Press
125 x 5
135 x 5
147 x 5
125 x 12

Chins
10 x 10

Dips
8 x 15
8 x 10

Band Pullaparts
40 x 10 x 10

Notes:
Today was tough. Got it all done though. I had to drop my wide-grip pullup sets cuz it was bothering the crap outta my shoulder. 12 rep PR on the press dropset, so that's pretty cool. The squat topset moved so much better than I could have hoped, it was insane. Tough, but not even close to as bad as it could have been. RPE 8 at the highest

Training Log - Entry 95 - 8/28/20 - Building the Monolith W5D3

Squat
207 x 5
237 x 5
275 x 5
207 x 20

Press
105 x 15 x 5

Chins
33 x 5 x 5

Shrugs
177 x 5 x 10
157 x 5 x 10

Band Pullaparts
40 x 10 x 10

Notes:
Today was tough. I was grinding through all the pressing today, but got all the work in. Also the 20-rep set was pretty tough today as well. Next week, best week. As in worst week. My whole upper body is fried right now, better eat lol

Training Log - Entry 94 - 8/26/20 - Building the Monolith W5D2

Deadlift
255 x 5
295 x 5
335 x 3 x 5

Bench
157 x 5
177 x 5
205 x 5 x 5

DB Curls
35 x 10 x 10

DB Rows
95 x 3 x 10
85 x 2 x 12

Notes:
Had to train through the rain today, other than that pretty routine day. My right elbow kind of popped on my last deadlift set and was bothering me for a bit. Luckily I wasn't done with curls yet at that point, and my last couple of sets really helped it feel better.

Training Log - Entry 93 - 8/24/20 - Building the Monolith W5D1

Squat
207 x 5
235 x 5
275 x 5 x 5

Press
105 x 5
117 x 5
137 x 5
105 x 19

Chins
8 x 9
1 x 7
1 x 6
3 x 5

Dips
11 x 10
6 x 15

Band Pullaparts
40 x 2 x 15
40 x 7 x 10

Notes:
Not a bad day today, just got in and got the work done. My right knee and shoulder were bothering me a bit today and now my left elbow isn't happy with me either. I'm a bit beat up but nothing too bad. I've added a lot of size in the last 12 weeks, and my joints probably just need some time to adjust to it

Training Log - Entry 92 - 8/21/20 - Building the Monolith W4D3

Squat
225 x 5
257 x 5
295 x 5
165 x 20

Press
95 x 12 x 5

Chins
20 x 5 x 5

Barbell Shrugs
135 x 5 x 10
165 x 5 x 10

Band Pullaparts
40 x 10 x 10

Notes:
Press-Shrug-Pullapart circuit is kind of awesome. It hits basically the whole upper body in a way that feels super balanced. Everything is moving good, I was in a groove today

Training Log - Entry 91 - 8/19/20 - Building the Monolith W4D2

Deadlifts
275 x 5
317 x 5
345 x 3 x 5

Bench
165 x 5
195 x 5
217 x 5 x 5

EZ Bar Curls
65 x 3 x 20
65 x 2 x 15
65 x 1 x 10

Barbell Rows
135 x 20
155 x 2 x 15
155 x 2 x 10

Notes:
Today was an experimental day I guess lol. I used the wrong weight for the topset on deadlifts so that was annoying. Not too big a deal though, I was in all kinds of intestinal distress this morning. Also did all the assistance work as bilateral work to get done faster so I could get to class.

Training Log - Entry 90 - 8/17/20 - Building the Monolith W4D1

AM
Squat
215 x 5
275 x 5
287 x 5 x 5

Press
105 x 5
127 x 5
137 x 5
105 x 19

Dips
4 x 15
2 x 20

Chins
5 x 8
2 x 6
1 x 3

Band Facepulls
110 x 4 x 25

PM
Chins
5 x 8
1 x 5

Dips
5 x 15
1 x 25

Notes:
Had to split the workout into two parts today due to inclement weather. It actually was kinda nice, I felt like overall the chins and dips were much cleaner due to the extra rest. Gonna keep everything into one workout as much as I can going forward to save time, but this does make me think a little...

Training Log - Entry 89 - 8/14/20 - Building the Monolith W3D3

Squat
235 x 5
265 x 5
295 x 5
177 x 20

Press
115 x 10 x 5

Chins
18 x 5 x 5

Band Pullaparts
40 x 10 x 10

Incline DB Shrugs
45 x 10 x 10

Notes:
Not much to note today, pretty easy day. Shoulders are shot to hell now, and I was 199 this morning so that's really cool. Definitely glad to be halfway done with this program

Training Log - Entry 88 - 8/12/20 - Building the Monolith W3D2

Deadlift
285 x 5
325 x 5
367 x 3 x 5

Bench
177 x 5
195 x 5
227 x 5 x 5

DB Rows
85 x 5 x 20

Curls
35 x 4 x 15
35 x 4 x 10

Notes:
Dropped the weight on curls from last week to do them in more strict style. Definitely worth it, the pump was nuts. Never, ever, do DB Rows before deadlifts again. That was a terrible idea

Training Log - Entry 87 - 8/10/20 - Building the Monolith W3D1

Squat
235 x 5
265 x 5
295 x 5 x 5

Press
115 x 5
127 x 5
147 x 5
115 x 16

Chins
10 x 7
5 x 6

Dips
10 x 10
4 x 15
1 x 26
1 x 9
1 x 5

Facepulls
110 x 4 x 25

Notes:
Squatting sucked at first, but the last two sets moved easier than the first two. Weird. Also hit 200 dips in 17 sets, now I have to try and beat that going forward lol. Not having anything to do is nice because I can take my time with these workouts.

Training Log - Entry 86 - 8/7/20 - Building the Monolith W2D3

Squat
205 x 5
235 x 5
265 x 5
177 x 20

Press
75 x 10 x 5

Chins
25 x 1 x 5
25 x 1 x 4
18 x 3 x 5

Band Pullaparts
40 x 10 x 10

Shrugs
135 x 5 x 10
157 x 5 x 10

Notes:
Had to run through everything pretty fast today. Also only got four hours of sleep last night, it was such a mistake because I felt like crap this morning. Week two is in the books, things are starting to smooth out and I'm ready to push it hard next week.

Training Log - Entry 85 - 8/5/20 - Building the Monolith W2D2

Deadlift
247 x 5
285 x 5
325 x 3 x 5

Bench
155 x 5
185 x 5
205 x 5 x 5

DB Curls
45 x 10 x 10

DB Rows
85 x 4 x 15
85 x 1 x 19

Notes:
Not much to note today. Just get in, get the work done, get out

Training Log - Entry 84 - 8/3/20 - Building the Monolith W2D1

Squat
205 x 5
235 x 5
265 x 5 x 5

Press
97 x 5
115 x 5
127 x 5
97 x 20

Chins
16 x 6
1 x 4

Dips
15 x 10
1 x 24

Facepulls
100 x 4 x 25

Notes:
Took my time a bit more today. I'm really starting to look forward to the press AMRAPs on this day, it's a small way to check progress and really push myself. Also I'm sick of being heavy, but damn I'm putting on some good mass right now.

Training Log - Entry 83 - 8/1/20 - Building the Monolith W1D3

Squat
217 x 5
247 x 5
277 x 5
145 x 20

Press
105 x 10 x 5

Chins
33 x 2 x 5
22 x 3 x 5

Band Pullaparts
40 x 5 x 20

Shrugs
135 x 20
155 x 20
155 x 4 x 15

Notes:
Today has a crazy amount of pulling volume. I can tell my traps are going to be fried. Not looking forward to missing a rest day to start on Monday. Also I'm crazy big right now. I honestly can't wait to be done with this program so I can finally cut.

Training Log - Entry 82 - 7/30/20 - Building the Monolith W1D2

Deadlift
275 x 5
305 x 5
345 x 3 x 5

Bench
165 x 5
187 x 5
215 x 5 x 5

Band Curls
90 x 10 x 10

Rows
85 x 2 x 20
85 x 3 x 12

Notes:
Today felt longer than it actually was. Deadlifts were HEAVY. Also I definitely need to work up my grip more, was surprised at how tough even mixed gripping some of the working sets was. Feeling nice and big today though haha

Training Log - Entry 81 - 7/28/20 - Building the Monolith W1D1

Squat
215 x 5
247 x 5
277 x 5 x 5

Press
105 x 5
117 x 5
137 x 5
105 x 18

Chins
18 x 5
1 x 4
1 x 6

Dips
11 x 10
1 x 20
1 x 8
1 x 2

Facepulls
90 x 4 x 15

Notes:
First day down, this is tough but it'll be doable. I had the sickest pump of my life too. I wonder if that has anything to do with the Citrulline Malate I started supplementing with. Also, Citrulline Malate tastes awful in vanilla whey

Training Log - Entry 80 - 7/24/20 - TM Test Press

Press

95 x 5

115 x 3

135 x 1

147 x 5

Band Pullaparts

40 x 5 x 10

Leg Raises

1 x 25

Training Log - Entry 79 - 7/23/20 - TM Test Deadlift

Deadlift
135 x 5
185 x 5
225 x 3
275 x 1
317 x 1
347 x 1
377 x 5

Dips
3 x 10

Chins
5 x 5

Notes:
Deadlifts were smooth and easy, the next six weeks are gonna be fun haha. For some reason my upper back really didn't like dips today. My last set felt better though, I think I just need to focus on keeping my upper back tight on the way down.

Training Log - Entry 78 - 7/21/20 - TM Test Squat

Squat
125 x 5
185 x 1
225 x 1
275 x 3
305 x 1
345 x 1

Band Curls
90 x 3 x 10

Notes:
Honestly not surprised by this test, my TM had gotten way too high. Hopefully this will make progress more manageable going forward

Training Log - Entry 77 - 7/20/20 - TM Test Bench

Bench
135 x 5
187 x 3
205 x 1
237 x 5

Band Pullaparts
40 x 5 x 10

Single-Leg Squats
BW x 3 x 10

Notes:
Hit the topset easy today. Everything else was to get the blood flowing, I feel really strong right now. Honestly can't wait to keep hitting it hard.

Training Log - Entry 76 - 7/17/20 - BBB Beefcake W6D4

Bench
177 x 5
205 x 5
217 x 5
177 x 5 x 10

Leg Raises
2 x 13
2 x 12

Rows
85 x 5 x 10

Notes:
Tough day today, but managed to get everything done. Finally finished with this program, and holy crap I feel so worn down. However, I definitely made some solid gainz, so worth it haha

Training Log - Entry 75 - 7/16/20 - BBB Beefcake W6D3

Deadlift
277 x 5
317 x 5
355 x 5
277 x 5 x 10

Facepulls

100 x 4 x 25

Dips

2 x 13

2 x 12

Notes:

Deadlifts felt so heavy today. Brutal af. I need to start getting more sleep. Things are definitely coming along though.

Training Log - Entry 74 - 7/14/20 - BBB Beefcake W6D2

Press
105 x 5
125 x 5
137 x 5
105 x 5 x 10

Leg Raises
5 x 10

DB Rows
85 x 5 x 10

Notes:
Realized I actually did almost this exact workout last week since I don't have change plates. Oh well, I figured I'd do the dropsets without the belt this week, that way I can have some sort of week-to-week progress. Also we got through this entire day in forty minutes since we were rushed, it was kinda nice tbh

Training Log - Entry 73 - 7/13/20 - BBB Beefcake W6D1

Squat
255 x 5
287 x 5
325 x 3
255 x 5 x 10

Chins
5 x 10

Dips
5 x 10

Notes:
Cut assistance work today so I could get all the main work in. This was the last squat workout of the program, finally done.

Training Log - Entry 72 - 7/10/20 - BBB Beefcake W5D4

Bench
165 x 5
185 x 5
207 x 5
165 x 5 x 10

Leg Raises
5 x 10

Rows
85 x 5 x 10

Notes:
Bench is getting heavier lol. Easy day really tho.

Training Log - Entry 71 - 7/9/20 - BBB Beefcake W5D3

Deadlift
255 x 5
297 x 5
335 x 5
255 x 5 x 10

Facepulls
100 x 5 x 10

Dips
5 x 10

Notes:
Used the new bar today and man it was nice. Everything moved good, but my topset ended up grindier than I would have liked. My straps slipped off so that certainly didn't help.

Training Log - Entry 70 - 7/7/20 - BBB Beefcake W5D2

Press
105 x 5
117 x 5
137 x 5
105 x 5 x 10

Leg Raises
2 x 15
2 x 10

DB Rows
95 x 3 x 10
85 x 2 x 10

Notes:
Press day is getting harder as the weights go up. I've made some good progress so far, I've definitely added some good clean size, especially in my legs and back. The new bar is supposed to come in today, so I was a bit amped up to wake up today as well.

Training Log - Entry 69 - 7/6/20 - BBB Beefcake W5D1

Squat
237 x 5
275 x 5
307 x 3
237 x 5 x 10

Chins
8 x 10
2 x 5

Dips
8 x 10
2 x 5

Notes:
I felt so beat up today it was crazy. I ended up only doing three reps on my topset for squats but it was 100% mental. Lack of sleep + a bunch of other stressors in my life had me not at all in the right headspace this morning.

Training Log - Entry 68 - 7/3/20 - BBB Beefcake W4D4

Bench
147 x 5
177 x 5
205 x 5
147 x 5 x 10

Leg Raises
5 x 10

DB Rows
95 x 2 x 10
85 x 3 x 10

Notes:
Honestly I'm being limited on rows more by my grip than anything else. Kind of annoying but also a good excuse to start training my grip again. Bench was EZPZ

Training Log - Entry 67 - 7/2/20 - BBB Beefcake W4D3

Deadlift
247 x 5
277 x 5
317 x 5
247 x 5 x 10

Facepulls
80 x 5 x 20

Dips
5 x 10

Notes:
Deadlifts were tougher than they have been in the past today. Running on not a lot of sleep today, not great tbh. I definitely need to sleep more.

Training Log - Entry 66 - 6/30/20 - BBB Beefcake W4D2

Press
95 x 5
115 x 5
125 x 5
97 x 5 x 10

Leg Raises
5 x 10

DB Rows
95 x 5 x 10

Notes:
Was finally able to finish a workout rowing the 95s. Press felt harder today than I expected, although I have lost some weight. I thought I was eating a lot already, adding in another meal isn't gonna be fun.

Training Log - Entry 65 - 6/29/20 - BBB Beefcake W4D1

Squat
225 x 5
255 x 5
287 x 5
227 x 5 x 10

Chin
7 x 10
2 x 5

Dips
7 x 10
2 x 5

Notes:
The chins and dips were honestly tougher than the squatting. Not looking forward to Building the Monolith's assistance prescriptions haha. Everything moved well today, I'm getting a lot better at bracing through the BBB sets but I still need to work on bracing my topsets.

Training Log - Entry 64 - 6/26/20 - BBB Beefcake W3D4

Bench
165 x 5
195 x 5
215 x 5
167 x 5 x 10

Leg Raises
5 x 10

Lunges
90 x 1 x 9
90 x 2 x 8

Rows
85 x 5 x 10

Notes:
Bench was tough on the BBB sets today. Overall not bad. Good day, feel like I've made some good growth the last three weeks so I'm excited to get into the next cycle, then on to BtM.

Training Log - Entry 63 - 6/25/20 - BBB Beefcake W3D3

Deadlift
265 x 5
307 x 5
345 x 5
265 x 5 x 10

Facepulls
80 x 5 x 10

Dips
5 x 10

Notes:
This was honestly brutal, but I got it done.

Training Log - Entry 62 - 6/23/20 - BBB Beefcake W3D2

Press
105 x 5
117 x 5
135 x 5
105 x 5 x 10

Leg Raises
5 x 10

DB Rows
95 x 3 x 10
85 x 2 x 10

Notes:
Pretty tough day today, but doable. Cut out single leg work because my legs are still shot from squatting today. I'll move it to Friday, hopefully my legs feel a bit more recovered by then.

Training Log - Entry 61 - 6/22/20 - BBB Beefcake W3D1

Squat

247 x 5

285 x 5

317 x 5

247 x 5 x 10

Chins

7 x 10

Dips

7 x 10

Notes:

Today was brutal. I ate an apple before lifting and even that little amount of food was a mistake. I almost lost it three different times. I got it all done but it was not fun.

Training Log - Entry 60 - 6/19/20 - BBB Beefcake W2D4

Bench
157 x 5
177 x 5
205 x 5
157 x 5 x 10

Leg Raises
5 x 10

DB Rows
85 x 5 x 10

Notes:
Not too bad, the rows are tougher than I thought they'd be. Next week isn't gonna be fun

Training Log - Entry 59 - 6/18/20 - BBB Beefcake W2D3

Deadlift
255 x 5
287 x 5
325 x 5
255 x 5 x 10

Facepulls
80 x 5 x 20

Dips
5 x 10

Notes:
The BBB sets were super tough today. Everything else was pretty easy. Probably gonna start upping the assistance volume here as well. That or more conditioning, I've had plenty of recovery bandwidth so far so I want to capitalize on that a bit.

Training Log - Entry 58 - 6/16/20 - BBB Beefcake W2D2

Press
97 x 5
125 x 5
127 x 5
97 x 5 x 10

Leg Raises
5 x 10

Lunges @ 90
2 x 8
1 x 9

DB Rows
85 x 5 x 10

Notes:
Easy enough, the BBB sets are definitely killer though. The rows were tough, but I might be able to jump weight again next week. We'll see

Training Log - Entry 57 - 6/15/20 - BBB Beefcake W2D1

Squat
235 x 5
265 x 5
297 x 5
235 x 5 x 10

Chins
6 x 10

Dips
6 x 10

Notes:
Kept things short and sweet in the AM today. Early morning workouts are the new norm since my internship is starting. Felt pretty good, did much better bracing on the BBB sets. It made a huge difference.

Training Log - Entry 56 - 6/12/20 - BBB Beefcake W1D4

Bench
145 x 5
167 x 5
195 x 5
145 x 5 x 10

Curls
35 x 5 x 10
Leg Raises
5 x 10
Static Holds @ 22
1 x 45 seconds
2 x 30 seconds
DB Rows
75 x 5 x 10

Neck Extension/Flexion
3 x 10

Notes:
Not much to note here. Good day today.

Training Log - Entry 55 - 6/11/20 - BBB Beefcake W1D3

Deadlift
237 x 5
267 x 5
307 x 5
237 x 5 x 10

Facepulls @ 80
5 x 20
Dips
5 x 10

Notes:
Started today with legs that were still very sore from Monday. It worked itself out by the end. All in all so far the toughest day was the first, these went relatively easy.

Training Log - Entry 54 - 6/9/20 - BBB Beefcake W1D2

Press
97 x 5
105 x 5
120 x 5
97 x 5 x 10
Leg Raises
5 x 10
Single Leg Squat @ 90
2 x 8
1 x 9
DB Rows @ 75
5 x 10
Grippers
3 x 8

Neck Stabilization
3 x 30 seconds

Notes:
Today was much easier than yesterday tbh. The BBB sets were nothing to sneeze at, but it wasn't nearly as tough as the squats were.

Training Log - Entry 53 - 6/8/20 - BBB Beefcake W1D1

Squat
215 x 5
247 x 5
285 x 5
215 x 5 x 10

Dips
3 x 5
4 x 10

Chins
3 x 5
4 x 10

Notes:
This is gonna be tough. Ate before I worked out, not a great idea in this heat. I need to start waking up earlier to eat enough and not have to cram it around training.

Training Log - Entry 53 - 6/5/20 - TM Test Deadlift

Deadlift
247 x 5
275 x 3
317 x 1
357 x 5

Notes:
Easy-peasy

Training Log - Entry 51 - 6/4/20 - TM Test Press

Press
65 x 5
87 x 3
105 x 1
127 x 1
157 x 1
157 x 3

Facepulls
70 x 3 x 15

Leg Raises
3 x 10

Notes:
Felt okay about the pressing. The first topset was a mulligan, grabbed the bar lopsided like a nincompoop. Gonna have to drop my TM here too. Annoying but not too unexpected, once I start gaining weight this'll start to go up again.

Training Log - Entry 50 - 6/3/20 - TM Test Squat pt 2

Squat
225 x 5
275 x 3
327 x 5

Notes:
No video today, but retested squat. Honestly hitting five was easy enough that I'm even more annoyed with myself for yesterday. Oh well

Training Log - Entry 49 - 6/2/20 - TM Test Squat

Squat
225 x 3
275 x 5
305 x 1
327 x 2

Dips
3 x 10

Curls @ 25
3 x 10

Notes:
Didn't hit the reps I wanted today. Was definitely all mental, I'm probably gonna retest later. Really frustrated with myself for quitting on 2, I had way more in the tank.

Training Log - Entry 48 - 6/1/20 - TM Test Bench

Bench
247 x 3

Facepulls @ 50
3 x 10

Notes:
Kept things really easy today, probably too easy. Didn't hit my rep goal for bench, which is really disappointing. I think I might have had it on a better day but it is what it is.

Training Log - Entry 47 - 5/29/20 - Deadlift/Press PR Sets + Press Widowmaker

Press
117 x 5
135 x 3
147 x 6
117 x 15

Deadlift
265 x 5
297 x 3
335 x 6

Chins
5 x 5

Dips
3 x 10

Sit-Ups
4 x 25

Training Log - Entry 46 - 5/28/20 - Squat Widowmaker + Bench FSL

Squat

237 x 20

Bench
177 x 5 x 5

Banded Flys
70 x 3 x 15

Facepulls
70 x 5 x 20

Leg Raises
5 x 15

Notes:
Very happy with the squat PR. Good day

Training Log - Entry 45 - 5/26/20 - Deadlift Widowmaker + Press FSL

Deadlift
265 x 20

Press
5 x 5 @ 117

Leg Raises
5 x 15

Dips
5 x 15

Chins 5 x 15

Notes:
Happy with the deadlift widowmaker today. Turned my 13 RM to a 20 RM.

Training Log - Entry 44 - 5/25/20 - Bench/Squat PR Sets + Bench Widowmaker

Squat
237 x 5
275 x 3
305 x 4

Bench
177 x 5
205 x 3
227 x 5
177 x 15

Banded Lookaways @ 20
3 x 10

Hammer Curls @ 25
3 x 15

Leg Raises
5 x 17

Rows @ 75
1 x 20

Finger Curls @ 115
3 x 15

Wrist Curls @ 115
3 x 15

Neck Stabilization
3 x 30 seconds

Notes:
Not a good day today, everything felt heavy. Didn't hit as big a PR as I had hoped for, oh well. Also had to rush through everything because of rain.

Training Log - Entry 43 - 5/22/20 - Deadlift/Press Sets + Press Widowmaker

Press

105.5 x 5

117 x 5

137 x 5

105.5 x 15

Deadlift

227 x 5

265.5 x 5

297 x 5

Chins

5 x 5

Dips

3 x 10

Sit-Ups

4 x 25

Notes:

Ran through everything really fast today since I was in a hurry. Chins were harder than normal. Everything was really. Weird.