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