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.