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.

Training Log - Entry 42 - 5/21/20 - Squat Widowmaker/Bench FSL

Bench
5 x 5 @ 157

Squat
207 x 20

Facepulls @ 70
5 x 15

Banded Flys @ 70
5 x 15

Leg Raises
5 x 15

Easy Conditioning
16:04 run (1.56 miles @ 10:17 pace)

Training Log - Entry 41 - 5/20/20 - Hard Conditioning

Fartlek Run
28:02 (3.26 miles @ 8:36)

Training Log - Entry 40 - 5/19/20 - Press FSL/Deadlift Widowmaker

Press

5 x 5 @ 105.5

Deadlift

227 x 20

Leg Raises

5 x 12

Chins

5 x 12

Dips

5 x 12

Easy Conditioning

20:47 (2.02 miles)

Notes:

Another easy day. Switching the weeks around seems like a good idea, I definitely feel fresher than I typically do on week 2.

Training Log - Entry 39 - 5/18/20 - Squat/Bench Sets + Bench Widowmaker

Squat
207 x 5
237 x 5
275 x 5

Bench
157 x 5
177 x 5
205 x 5
157 x 20

Leg Raises
5 x 15

Hammer Curls @ 25
3 x 12

Rows @ 75
1 x 35

Banded Lookaways @ 20
2 x 10

Neck Stabilization
2 x 20 seconds

Neck Extension @ 11
3 x 10

Neck Flexion @ 11
3 x 10

Neck Side Extension @ 11
3 x 10

Single Arm Plate Pinches @ 22
3 x 45 seconds

Wrist Curls @ 115
3 x 12

Finger Curls @ 115
3 x 12

Easy Conditioning
30 minute run (3.07 miles)

Notes:
Easy day today. Grip and neck work take a long time, but it's definitely been paying off.

Training Log - Entry 38 - 5/15/20 - Deadlift/Press PR sets + Press Widowmaker

Deadlift
247 x 3
277 x 3
317 x 11

Press
105.5 x 3
125.5 x 3
137 x 8
105.5 x 17

Chins
4 x 8
1 x 10

Situps
4 x 20

Dips
1 x 30
1 x 25

Notes:
Really happy about the deadlift PR, I honestly felt like I had more in the tank, might have shut that set down a rep or two early. Either way, big lift and I'm really excited to shoot for another PR in week 3. Everything else moved well, press and dips felt really nice. Shoulder isn't bothering me that much anymore, just in time.

Training Log - Entry 37 - 5/14/20 - Squat Widowmaker/Bench FSL

Squat
225 x 20

Bench
5 x 5 @ 167.5

Facepulls @ 70
4 x 15

Banded Flys @ 70
4 x 15

Leg Raises
4 x 15

Neck Stabilization
2 x 20 seconds

Neck Flexion/Extension/Side Extension @ 11
3 x 10

Single Arm Plate Pinches @ 22
1 x 60 seconds
2 x 45 seconds

Wrist Curls @ 95
3 x 20

Finger Curls @ 95
3 x 20

Notes:
Cut a few of the squat reps short I think, nothing too crazy though. This set felt awesome to do, and surprisingly easy. I'm not looking forward to 237 in two weeks though. Also all the conditioning I've been doing has really helped with the soreness.

Training Log - Entry 36 - 5/12/20 - Deadlift Widomaker/Press FSL

Deadlift
247 x 18

Press
5 x 5 @ 105.5

Dips
5 x 10

Chins
5 x 10

Leg Raises
5 x 10

Notes:
Not much to note, lost my balance on rep 18 of deadlift, otherwise pretty easy day.

Training Log - Entry 35 - 5/11/20 - Squat/Bench PR sets + Bench Widowmaker

Squat
225 x 3
257 x 3
295 x 8

Bench
167.5 x 3
195.5 x 3
217.5 x 3
167.5 x 20

Hammer Curls @ 25
3 x 10

Leg Raises
5 x 10

Rows @ 75
1 x 20

Notes:
Good day today, set rep PRs in both the bench and the squat. The bench widowmaker set was suprisingly easy, I had plenty left in the tank when I racked it.

Training Log - Entry 34 - 5/8/20 - Deadlift Day

Deadlift
255 x 5
275 x 5
297 x 3
325 x 2
347 x 1

Facepulls @ 50
3 x 15

Banded Lookaways @ 20
2 x 10

Single Arm Plate Pinch @ 22
1 x 60 seconds
2 x 30 seconds

Wrist Curls @ 95
3 x 15

Finger Curls @ 95
3 x 15

Neck Stabilization
3 x 30 seconds

Notes:
Good day. Shoulder felt much better after the facepulls. Might have gone a little overboard on the neck work, luckily I have Advil.

Training Log - Entry 33 - 5/7/20 - Press Day

Press
105 x 5
115 x 4
125 x 3
140 x 2
155 x 1

Facepulls @ 70
3 x 15

Banded Flys @ 50
3 x 15

BW Single Leg Squats
3 x 15

Notes:
Everything moved fine today. Deload is going well, although my shoulder is still bothering me.

Training Log - Entry 32 - 5/5/20 - Squat Day

Squat
225 x 5
255 x 4
275 x 3
287.5 x 2
317 x 1

Facepulls @ 50
3 x 15

Pushups
3 x 15

Sit-Ups
3 x 15

Notes:
My right should is still really bothering me. Hopefully it just needs a break.

Training Log - Entry 31 - 5/4/20 - Bench Day

Bench
167.5 x 5
195.5 x 4
217.5 x 2
237.5 x 1

Band Lookaways @ 20
3 x 10

Banded Facepulls @ 50
5 x 10

Lat Raises @ 15
1 x 10

Pushups
3 x 10

BW Squats
2 x 20

Single Arm Plate Pinches @ 22
1 x 60 seconds
1 x 45 seconds
1 x 35 seconds

Wrist Curls @ 95
3 x 15

Finger Curls @ 95
3 x 15

Neck Stabilization
3 x 30 seconds

Notes:
Pretty easy day for this deload week. My grip failed on the last set of plate pinches, but I think it's just because the plates slipped. Also really underestimated lat raises, so switched to pushups.

Training Log - Entry 30 - 5/1/20 - Deadlift Day

Deadlift
255 x 5
285.5 x 5
325 x 5
5 x 5 @ 255

Dips
5 x 20

Leg Raises
1 x 10

Sit-Ups
3 x 25

Shrugs
5 x 20

Rows @ 75
1 x 20

Banded Lookaways @ 20
2 x 10

Single Arm Plate Pinches @ 22
1 x 60 seconds
2 x 45 seconds

Wrist Curls @ 95
1 x 20
2 x 15

Finger Curls @ 95
1 x 20
2 x 15

Neck Stabilization
3 x 30 seconds

Notes:
Switched leg raises out for sit-ups to give my shoulder a break. Grip and neck training are coming along well. This was a good cycle overall, I put on about a pound and a half of clean weight over the last three weeks.

Training Log - Entry 29 - 4/30/20 - Press Day

Press
115 x 5
127.5 x 5
145.5 x 5
5 x 5 @ 115

Hammer Curls @ 25
3 x 12

Weighted Chins @ 33
5 x 5

Banded Facepulls @ 80
1 x 15
3 x 20

DB Bench @ 45
3 x 20

Notes:
Topset felt heavy today, but nothing too crazy. Weighted chins tanked my shoulder, but felt awesome.