Training Log - Entry 309

Squat: 315 x 1, 1

Paused Squat: 275 x 3 x 5

High Box Squat: 275 x 3 x 5

Side Bends: 55 x 2 x 9

Notes: Right hip was really bothering me. Called it. I'm really frustrated right now.

Training Log - Entry 308

Bench: 265 x 3 (PR)

Paused Bench: 205 x 3 x 5

Floor Press: 205 x 3 x 5

Hammer Curl: 35 x 3 x 9

Kroc Row: 85 x 2 x 9

 

BW: 198.4

 

Notes: Good day today. Set a bench PR with a fairly smooth triple, everything else was great. Accidentally did an extra set of hammer curls, not a big deal at all though. Gonna start dialing back the calories this week, try to get to 181 by Decemberish. I've been using MacroFactor and it's been great, hopefully it'll help me get things dialed in better going forward with my diet.

Training Log - Entry 307

Deadlift: 425 x 2, 3, 0

Sumo: 335 x 4 x 5

(5) Mat Pull: 355 x 4 x 5

Pendlay Row: 155 x 4 x 9

 

BW: 199

 

Notes: This sucked. Honestly gave up on my last deadlift. I really need to take a deload. Gonna push through this last week though. It's weird, warmups felt great but when it came time to actually lift it didn't go well.

 

Training Log - Entry 306

Press: 160 x 3, 3, 5

Push Press: 175 x 4 x 5

Pin Press: 145 x 4, 135 x 3 x 5

Upright Row: 95 x 4 x 9

JM Press: 95 x 4 x 9

French Press: 65 x 4 x 9

 

BW: 198

Notes: Good day today. Pin presses are really hard. Definitely overshot it a bit last week, oh well. I needed a win and my pressing came through haha

Training Log - Entry 305

AM

Squats: 350 x 1

Notes: This was bad. I'm obviously not recovering and need to change some things.

PM

Squat: 340 x 2, 3, 2

Paused Squat: 265 x 4 x 5

High Box Squat: 265 x 4 x 5

Side Bends: 55 x 4 x 9

Notes: Adjusted my TMs to better reflect where I'm currently at. Round 2 wasn't perfect, but all-things considered it's probably back on track. At the very least I'll finish out this wave with 4 days a week, then deload and see where it takes me. A deload is probably (definitely) overdue.

BW: 197.8

Training Log - Entry 304

Bench: 245 x 2 x 3, 245 x 4

Paused Bench: 195 x 4 x 5

Floor Press: 195 x 4 x 5

Hammer Curl: 35 x 4 x 9

Kroc Row: 85 x 4 x 9

 

BW: 198.6

 

Notes: Decent day. Bench felt good, I need to figure out a safe way to bail. Floor press is honestly great, paused bench as well. If nothing else, this program has exposed me to a lot of new variations that will be helpful going forward. 

 

Lower back was CRAZY sore. I've never felt anything like it, if it's still bad tomorrow I might need to push everything into an 8 day training week so I have more time between deadlifting and squatting

Training Log - Entry 303

Deadlift: 405 x 5 x 3

Sumo: 315 x 5 x 5

(5) Mat Pull: 345 x 5 x 5

Pendlay Row: 155 x 2 x 5, 115 x 3 x 5

 

 

BW: 198.8

 

Notes: This sucked. I underestimated the heat and ended up dehydrated at the end, hence the terrible rows. I figured at that point I already screwed up, might as well salvage what I could. 

 

Deadlifts went well, conventional felt heavy at first but that's to be expected, by the end it wasn't bad. Sumo felt weird, but also good. It moved fast, although this I'm starting very light so that's not weird. Mat pulls sucked, not much to note there as that wasn't unexpected considering there were 10 sets of deadlifts from the floor prior.

Training Log - Entry 302

Press: 150 x 5 x 3

Push Press: 165 x 5 x 5

Pin Press: 135 x 5 x 5

Upright Row: 95 x 5 x 8

JM Press: 95 x 5 x 9

French Press: 45 x 9, 55 x 9, 65 x 3 x 9

 

BW: 200.6

 

Notes: Everything moved well. I feel really strong, excited for the next few weeks.

Training Log - Entry 301

Squat: 330 x 5 x 3

Pause Squat: 275 x 2 x 5, 265 x 3 x 5

High Box Squat: 245 x 5, 265 x 5, 295 x 5, 315 x 5, 335 x 5

Side Bends: 55 x 5 x 9

 

BW: 200.8

 

Notes: This went pretty well. First couple sets were bad, then I focused on staying upright out of the hole and it helped a lot. High Box squats are a very strange sensation, I feel like I'm gonna need to load them heavy to get good carryover but we'll see.

Training Log - Entry 300

Bench: 225 x 5 x 3

Paused Bench: 185 x 5 x 5

Floor Press: 185 x 5 x 5

Kroc Row: 85 x 5 x 9

Hammer Curl: 35 x 5 x 9

 

BW: 199.8

 

Notes: Good day. Felt strong, everything moved fast. Paused bench really helped dial in leg drive and all that. Floor press is weird, but I'll get used to it.

Training Log - Entry 299

Lat Pulldown: 120 x 5 x 10

Triceps Pushdown: 120 x 5 x 10

BW: 198.8

Training Log - Entry 298

Deadlift: 375 x 5 x 5

RDL: 265 x 5 x 6

Bent Row: 175 x 5 x 10

Good Morning: 275 x 5 x 6

Planks: +35 x 5 x 30s

 

BW: 198.6

 

Notes: This was absolutely brutal. I was still sore to the point of hobbling from squatting, and it didn't get better once I got warm. By then it was too late to turn back though. I was almost overwhelmed with relief when I finished. Now for a ton of food and rest.

Training Log - Entry 297

Press: 150 x 5 x 5

BtN Press: 115 x 5 x 6

WG Press: 105 x 5 x 6

Lat Raises: 20 x 5 x 10

Skullcrushers: 87 x 5 x 10

 

BW: 200.6

 

Notes: Set a slick little volume PR on the press. Everything is feeling really dialed in, and super strong. Excited to see what I can put up when I start dropping the volume.

Training Log - Entry 296

Squat: 295 x 5, 315 x 5, 325 x 3 x 5

Front Squat: 205 x 5 x 6

Wide Squat: 205 x 5 x 6

Lunges: 65 x 5 x 10

Sit-Ups: +25 x 5 x 10

BW: 199.6

Notes: Brutal. Glad this is the last squat day of the base phase. My adductors and quads are absolutely fried. I feel like this is leading up to some big things once I start intensifying.

Training Log - Entry 295

Bench: 205 x 5, 217 x 5, 225 x 3 x 5

WG Bench: 175 x 5 x 6

Incline Bench: 145 x 5 x 6

BB Curl: 85 x 5 x 10

Seal Row: 107 x 5 x 10

 

BW: 199

 

Notes: This went very well all things considered. Played around with my bench grip a bit, decided that was stupid and the rest went well. Last set of incline bench was a true-blue RPE 10 grinder, so I think I auto-regulated everything perfectly. Curls and rows were good, nice and pumpy

Training Log - Entry 294

Lat Pulldown: 120 x 4 x 10

Tricep Pushdown: 120 x 4 x 10

NG Wrist Curls: 50 x 4 x 10

NG Finger Curls: 40 x 4 x 10

BW: 197.2

Notes: First day back since getting my wisdom teeth removed. They're still bothering me a little bit but it's not too bad. It'll be interesting to see how the next week goes, I'd like to think of the past week as a deload but due to lack of adequate sleep and nutrition it was likely anything but. I'm super tired now.