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.