Sunday 2/24/19 – DAY 1
BW: 175.4
–
High Bar Squat w/ Belt:
300×1@7
325×1@8
275×6@9
265×6@8 x 3 sets
*Forgot my knee sleeves. Oh well.
–
Press w/Belt:
150×1@7
160×1@8
135×6@9
120×6@8 x 3 sets
–
Dumbbell Incline Bench Press:
60s x 8 x 4 sets
–
Ab Wheel 9min Density Block:
Knees x 10 x 10 sets
—–
Monday 2/25/19 – Day 2
BW:175.0
–
Comp Dead:
335×1@7
355×1@8
315×6@9
285×6@8
285×7@8.5 oops
285×6@8
–
Comp Bench:
250×1@8
215×6@9
200×6@8 x 3 sets
–
Box Step Up:
45×11 x 4 sets
–
Dumbbell Seated Bicep Curl:
30’s x 10 x 4 sets
–
Paul Dick OH Press:
60 x 10 x 4 sets
*Still not sure what to think about these. I’ll give them another week and probably scrap them.
—–
Tuesday 2/26/19 –
BW:176.0
–
Rest Day
—–
Wednesday 2/27/19 – Day 3
BW:177.2
–
2ct High Bar Pause Squat w/ Belt:
205×8@6
215×9@7 oops
225×8@8
225×9@8 oops
225×8@8
–
Pin Press @ Shoulders w/ Belt:
100×8@6
110×8@7
120×8@8 x 3 sets
–
Dumbbell Flat Bench Press:
60s x 11 x 4 sets
–
Barbell Bicep Curl:
60 x 10 x 4 sets
–
V-Bar Tricep Pushdown:
100 x 20,15,15,15
—–
Thursday 02/28/19 – GPP/Conditioning
BW:175.8
–
Assault Bike LISS x 35min (11.4 miles)
–
9min Chinup Density Block: BW x 5 x 12 sets
9min Ab Wheel Density Block: Knees x 25,25,15,15,10,10
—–
Friday 03/01/19 – Day 4
BW:177.2
–
2ct Pause Deadlift w/ Belt:
225×8@6
235×8@7
245×8@8 x 3 sets
–
2ct Pause Bench w/ Belt:
155×8@6
165×8@7
175×8@8 x 3 sets
–
Strict Barbell Row:
115 x 11 x 4 sets
—–
Saturday 03/02/19 –
BW:177.6
–
~40 minutes of HIIT Circuit Training at Hard HIIT in town to promote the EPD Foundation SWAT Challenge.
—–
Category: Training Log
Training Log 2/18/2019 – 02/23/2019
Monday 2/18/19 – DAY 1
BW: 175.0
–
High Bar Squat w/ Belt:
305×1@7
315×1@8
275×6@9
265×6@8 x 2 sets
*Top sets felt heavy but were fast.
–
Press w/Belt:
150×1@7
155×1@8
130×6@9
120×6@8 x 3 sets
–
Dumbbell Incline Bench Press:
55s x 8 x 3 sets
–
Dumbbell Seated Bicep Curl:
25’s x 15 x 4 sets
–
Paul Dick OH Press:
50 x 12 x 4 sets
—–
Tuesday 2/19/19 – DAY 2
BW:175.0
–
Comp Dead:
330×1@7
340×1@8
300×6@9
285×6@8 x 2 sets
–
Comp Bench:
235×1@7.5
240×1@8
210×6@9
200×6@8 x 3 sets
–
Barbell Box Step Up:
45×11 x 3 sets
—–
Wednesday 2/20/19 – GPP/CONDITIONING
BW:176.2
–
9min Assisted Chinup (Blue Band): 8,8,6,6,6,6,5,5,5,5
9min Ab Wheel (Knees): 10,10,10,10,10,10,10,10,10,10
Standing Single Leg Calf Raise: BWx10 x 4 sets
–
Assault Bike LISS x 35 minutes (12.0 miles)
—–
Thursday 2/21/19 – DAY 3
BW:176.2
–
2ct Pause Squat w/ Belt:
205×8@6
215×8@7
225×9@8
225×8@8
–
Pin Press (@ Shoulder) w/ Belt:
95×8@6
105×8@7
115×8@8 x 2 sets
–
DB Flat Bench Press:
55’s x 11 x 3 sets
–
BB Bicep Curl:
50 x 15 x 4 sets
–
V-Bar Tricep Pushdown:
90 x 15 x 4 sets
—–
Friday 02/22/19 – Day 4
BW:176.2
–
2ct Pause Deadlift w/ Belt:
205×8@6
225×8@7
240×8@8 x 2 sets
–
2ct Pause Bench w/ Belt:
150×8@6
160×8@7
170×8@8 x 2 sets
*Really made myself commit to the pause on these.
–
Barbell Strict Row:
95×11 x 3 sets
—–
Saturday 02/23/19 – GPP/CONDITIONING
BW:175.6
–
Assault Bike LISS x 35 minutes (11.6 miles)
–
9min Assisted Chinup (Blue Band): 8,8,6,6,6,6,5,5,5,5
Single Leg Standing Calf Raise: BW x 12 x 4 sets
Banded Tricep Pushdown x 20 x 4 sets
Banded Bicep Curl x 20 x 4 sets
*I’ll do abs tomorrow. Next week’s training schedule will be off a little due to work.
—–
Training Log 02/10/2019 – 02/17/2019
Monday 2/11/19 – Day 1
BW: 174.0
–
High Bar Squat w/ Belt:
225×6@6
240×6@7 x 3 sets
260×6@8 x 3 sets
–
Press w/ Belt:
105×6@6
110×6@7 x 2 sets
120×6@8 x 3 sets
–
TnG Bench AMRAP@8 + 5min Density Block:
AMRAP@8: 135×20@8
5min Density Block: 135×10,8,8,8,8
–
Barbell Bicep Curl:
60 x 15 x 3 sets
60 x 12
–
Barbell Lying Tricep Extension
60 x 15 x 4 sets
—–
Tuesday 2/12/19 – Day 2
BW:173.0
–
Deadlift w/ Belt:
250×6@6
265×6@7 x 3 sets
280×6@8 x 3 sets
–
Bench w/ Belt:
185×6@6
195×6@7 x 2 sets
200×6@8 x 2 sets
200×6@9
*RPE crept up on me.
–
Leg Press AMRAP@8 + 5min Density Block:
150×20@8
150×10,10,10,10,10
—–
Wednesday 2/13/19 – GPP
BW:174.2
–
Seated Cable Row 9min Density Block:
105 x 12,12,12,10,10,10,8,8,10,10
–
Stability Ball Plank 9min Density Block:
60s,60s,45s,45s,45s,45s,30s,15s
–
Dumbbell Seated Bicep Curl:
25’s x 15 x 2 sets
25’s x 10 x 2 sets
–
Paul Dick’s Overhead Press:
50 x 8 x 4 sets
*Picked this tricep move up from Andy Baker.
–
Seated Calf Raise:
65 x 15 x 4 sets
—–
Thursday 2/14/19 – Conditioning
BW:175.0
–
Assault Bike LISS x 30 minutes (10.0miles)
—–
Friday 02/15/19 – Day 3
BW:173.6
–
Safety Squat Bar Squat w/Belt:
210×8@6
220×8@7
230×8@8 x 3 sets
–
Incline Bench w/ Belt:
130×8@6
140×8@7
150×8@9
140×8@8 x 2 sets
–
DB Seated Press AMRAP@8 + 5 min Density Block:
40’s x 15@8
40’s x 7,7,7,6,5
—–
Saturday 02/16/19 – Day 4
BW:174.0
–
2″ Deficit Deadlift w/ Belt:
225×8@6
235×8@7
245×8@8 x 3 sets
–
Close Grip Bench w/ Belt:
160×8@6
170×8@7
180×8@8 x 3 sets
–
Back Raise:
BW x 20 x 3 sets
–
Lat Pulldown 9min Density Block:
105×12,12,12,12,12,8,8,8,8,8
–
Standing Calf Raise:
140 x 15 x 4 sets
—–
Sunday 02/17/19 – GPP/Conditioning
BW:173.0
–
Hanging Leg Raise 9min Density Block:
x 5,5,5,5,5,5,5,5,5
–
Assault Bike LISS x 30 minute (10.1 miles)
Training Log 02/03/19 – 02/09/19
Monday 2/4/19 – Day 1
BW: 173.8
–
High Bar Squat w/ Belt:
225×6@5
240×6@6 x 2 sets
255×6@7 x 2 sets
–
Press w/ Belt:
105×6@6
110×6@7
115×6@8 x 3 sets
*Still figuring out technique here. The last two sets I went with a more Classic Style Press (wider grip and lower start position), and I think i’ll pursue this more.
–
TnG Bench AMRAP@8 + 5min Density Block:
AMRAP@8: 150×14@8
5min Density Block: 150×7,7,7,7,7
*Had some nagging right shoulder pain. Very minor. Might bump this down in weight next week.
–
Dumbbell Bicep Curl:
30s x 15,12,10,8
–
Rope Tricep Pushdown:
90lb x 15 x 4 sets
—–
Tuesday 2/05/19 – Day 2
BW:175.9
–
Deadlift w/ Belt:
250×6@6
265×6@7 x 2 sets
280×6@8 x 2 sets
*Lowered my hips at the start and this seemed to feel better.
–
Bench w/ Belt:
175×6@6
185×6@7
205×6@8
205×5@8
195×6@8
*These were not great. The nagging shoulder pain was present for every set.
–
Leg Press AMRAP@8 + 5min Density Block:
150×20@8
150×10,10,10,10,10
*Decreased weight from last week. No need to induce too much fatigue on an exercise that doesn’t matter. Reps were crisp and easy.
—–
Wednesday 2/6/19 – GPP/Conditioning
BW:173.6
–
Dumbbell Chest Supported Row 8min Density Block:
60s x 10,10,10,10,8,8,8,8,8
–
Stability Ball Plank 8min Density Block:
60s,60s,45s,45s,45s,30s,30s
–
Barbell Bicep Curl:
55 x 15 x 4 sets
–
Lying Tricep Extension:
60 x 15 x 4 sets
–
Seated Calf Raise:
60 x 15 x 4 sets
–
Incline Treadmill Walking:
30 minutes x 4.3mph x 5% grade
—–
Thursday 2/7/19 – Day 3
BW:173.8
–
Safety Squat Bar Squat w/Belt:
200×8@5
210×8@6
225×8@7 x 3 sets
*Crisp and easy.
–
Incline Bench w/ Belt:
125×8@6
135×8@7
145×8@8 x 3 sets
–
DB Seated Press AMRAP@8 + 5 min Density Block:
35’s x 20@8
30’s x 8,8,8,8,8
—–
Friday 02/08/19 – Day 4
BW:173.0
–
2″ Deficit Deadlift w/ Belt:
205×8@5
225×8@6
235×8@7 x 3 sets
*Lowered my hips as with comp dead. Feels good bruh.
–
Close Grip Bench w/ Belt:
155×8@6
165×8@7
175×8@8 x 3 sets
–
Pendlay Row AMRAP@8 + 5min Density Block:
135 x 16
135 x 8,8,8,8,8
—–
Saturday 02/09/19 – GPP/Conditioning
BW:174.4
–
Lat Pulldown 8min Density Block:
105 x 12,12,12,10,10,10,8,8,8
–
Hanging Knee Raise 8min Density Block:
BW x 8,8,8,8,8,8,8,6,6
–
Dumbbell Bicep Curl:
30s x 15,13,11,10
–
Rope Tricep Pushdown:
100x 15,12,10,10
–
Standing Calf Raise:
120 x 15 x 4 sets
–
Incline Treadmill Walking:
30 minutes x 4.3mph x 5% grade
Training Log 01/27/19 – 02/02/19
Monday 1/28/19 – Day 1
BW: 172.4
–
High Bar Squat w/ Belt:
225×6@5
235×6@6 x 2 sets
250×6@7 x 2 sets
–
Press w/ Belt:
105×6@6
110×6@7
115×6@8 x 3 sets
–
TnG Bench AMRAP@8 + 5min Density Block:
AMRAP@8: 145×16@8
5min Density Block: 135×8,8,8,8,8
–
Barbell Bicep Curl:
45lb x 15,15,25
–
Rope Tricep Pushdown:
90lb x 15 x 3 sets
—–
Tuesday 1/29/19 – Day 2
BW:173.0
–
Deadlift w/ Belt:
250×6@6
260×6@7 x 2 sets
275×6@8 x 2 sets
–
Bench w/ Belt:
175×6@6
185×6@7
200×6@8 x 3 sets
–
Leg Press AMRAP@8 + 5min Density Block:
200×16@8
200×8,8,8,8,8
—–
Wednesday 1/30/19 – GPP/Conditioning
BW:174.0
–
Dumbbell Chest Supported Row 7min Density Block:
60s x 8,8,8,8,8,8,8,8
–
Stability Ball Plank 7min Density Block:
60s,60s,45s,45s,45s,30s
–
Dumbbell Bicep Curl:
30s x 15,12,10
–
Rope Tricep Pushdown:
90 x 15 x 3 sets
–
Seated Calf Raise:
60 x 15 x 3 sets
–
Incline Treadmill Walking:
30 minutes x 4.3mph x 5% grade
—–
Thursday 1/31/19 – Day 3
BW:172.8
–
Safety Squat Bar Squat w/Belt:
190×8@5
200×8@6
210×8@7 x 3 sets
–
Incline Bench w/ Belt:
125×8@6
135×8@7
145×8@8 x 3 sets
–
DB Seated Press AMRAP@8 + 5 min Density Block:
30’s x 20@8
30’s x 10,10,10,10,10
—–
Friday 02/01/19 – Day 4
BW:173.2
–
2″ Deficit Deadlift w/ Belt:
185×8@5
205×8@6
225×8@7 x 3 sets
–
Close Grip Bench w/ Belt:
155×8@6
165×8@7
175×8@8 x 3 sets
–
Pendlay Row AMRAP@8 + 5min Density Block:
135 x 16
135 x 8,8,8,8,8
—–
Saturday 02/02/19 – GPP/Conditioning
BW:173.8
–
Lat Pulldown 7min Density Block:
105 x 12,12,10,10,8,8,6,6
–
Hanging Knee Raise 7min Density Block:
BW x 8,8,8,8,8,8
–
Barbell Bicep Curl:
60×15 x 3 sets
–
Lying Tricep Extension:
60×15 x 3 sets
–
Standing Calf Raise:
100×15 x 3 sets
–
Incline Treadmill Walking:
30 minutes x 4.3mph x 5% grade
Training Log 01/20/19 – 01/26/19
This post will mark the first of an ongoing content series where I post my own training, both in written form and with video highlights of certain lifts. The current plan is to make a weekly post highlighting the previous week’s training.
I also keep a log at Exodus Strength that has content dating back to February of 2018, including an intro post that details my training history up to that point. Feel free to check it out here.
As a quick recap, however, my last powerlifting meet was in August of 2018. Click here for the video, and here for the write up. After my meet I did a cut and lost about 25 pounds. I may write about the cut in detail at some point, but here’s a quick post of my results.
Since ending the cut towards the end of October 2018, I’ve been basically just cruising from a training perspective, still working out on a daily basis but not doing much of a formal program other than incorporating some tempo work to help calm down some of the tendons in my hip.
This week marks my first week back into formal training. I’ll spend about seven weeks in a hypertrophy block, at which point I hope to feel good enough to go after some strength gains at my new low bodyweight.
Monday 1/21/19 – Day 1
BW: 174.4
–
High Bar Squat w/ Belt:
225×6@5
235×6@6
245×6@7
245×6@7
–
Press w/ Belt:
105×6@6
110×6@7
115×6@8
115×6@8
–
TnG Bench AMRAP@8 + 5min Density Block:
AMRAP@8: 135×16@5-6
5min Density Block: 135×8,8,8,8,10
–
Dumbbell Bicep Curl:
20s x 15; 25s x 15 x 2 sets
–
Rope Tricep Pushdown:
60×15; 70×15 x 2 sets
—–
Tuesday 1/22/19 – Day 2
BW:172.6
–
Deadlift w/ Belt:
250×6@6
260×6@7
275×6@8
275×5@8
–
Bench w/ Belt:
175×6@6
185×6@7
200×6@8 x 2 sets
–
Leg Press AMRAP@8 + 5min Density Block:
150×16@6-7
150×8,8,8,8,8
—–
Wednesday 1/23/19 – GPP/Conditioning
BW:173.0
–
Dumbbell Chest Supported Row 7min Density Block:
45s x 10,10,10,10,10,10,10,10
–
Stability Ball Plank 7min Density Block:
60s,45s,45s,30s,30s,30s,15s
–
Dumbbell Bicep Curl:
25s x 15 x 3 sets
–
Rope Tricep Pushdown:
70 x 15 x 2 sets
70 x 20
–
Seated Calf Raise:
50 x 15 x 3 sets
–
Incline Treadmill Walking:
30 minutes x 4.3mph x 5% grade
—–
Thursday 1/24/19 – Day 3
BW:172.6
–
Safety Squat Bar Squat w/Belt:
185×8@5
195×8@6
205×8@7 x 2 sets
–
Incline Bench w/ Belt:
125×8@6
135×8@7
140×8@8 x 2 sets
–
DB Seated Press AMRAP@8 + 5 min Density Block:
25’s x 20
25’s x 10,10,10,10,18
—–
Friday 1/25/19 – Day 4
BW:172.6
–
2″ Deficit Deadlift w/ Belt:
175×8@5
200×8@6
225×8@7
225×8@7.5
–
Close Grip Bench w/ Belt:
145×8@6
155×8@7
165×9@8
170×8@8
–
Pendlay Row AMRAP@8 + 5min Density Block:
135 x 16
135 x 8,8,6,6,6
—–
Saturday 1/26/19 – GPP/Conditioning
BW:174.0
–
Dumbbell Chest Supported Row 7min Density Block:
55s x 10,10,10,10,8,8,8
–
Stability Ball Plank 7min Density Block:
60s,60s,45s,30s,45s,30s
–
Dumbbell Bicep Curl:
25s x 15 x 2 sets
25s x 20
–
Rope Tricep Pushdown:
80 x 15 x 2 sets
80 x 20
–
Seated Calf Raise:
60 x 15 x 3 sets
–
Incline Treadmill Walking:
30 minutes x 4.3mph x 5% grade