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