Squat - SHIELD TRAINING SYSTEMS, LLC

Training Log 03/29/2020 – 04/04/2020

Weekly Miles Walked: 43 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 447.25 Miles [Goal:1500]

03/29/2020
BW:177.4
–
Assault Bike: 30 minutes – 9.5 miles
HIIT x Sprint / Recovery Ride x Reps
20 sec / 100 sec x 5 reps
15 sec / 105 sec x 5 reps
10 sec / 110 sec x 5 reps
–
Pullups:
BW x 8 x 5 sets
–
Hanging Oblique Crunch/Hollow Body Hold:
8/30s x 5 sets
–
Trap Bar Shrugs:
135×15 x 5 sets
–
Plate Hammer Curl:
45 x 25,20,15,15,15

03/30/2020
BW:175.4
–
Comp Squat:
350×1
385×1
405×1
425×1
–
Comp Press:
155×1
165×1
–
45 Degree Back Raise:
BW x 25,15,10
–
Pushup:
BW x 25,15,10

03/31/2020
BW:176.8
–
Comp Deadlift:
405×1
425×1
440×1
450×1 PR
–
Comp Bench:
275×1
290×1
–
Rear Foot Elevated Split Squat:
BW x 15 x 3 sets
–
Chinups:
BW x 15 x 3 sets

04/01/2020
BW:175.6
–
Assault Bike: 30 minutes – 10.1 miles
HIIT x 20s sprint / 100s recovery ride x 5 reps; 15s sprint / 105s recovery ride x 5 reps
LISS x 10min
–
Ab Wheel:
Knees x 25,15,10
–
Calf Raise:
BW x 35 x 3 sets
–
Barbell Bicep Curl:
35 x 25,15,10
–
Neck Extensions:
20 x 25,15,10

04/02/2020
BW:176.4
–
5-3-0 Squat (no belt):
225 x 5 x 4 sets
–
Close Grip Incline Bench:
155×1
175×1
190×1
200×1
215×1
–
Dips:
BW x 15 x 3 sets

04/03/2020
BW:175.4
–
Trap Bar Deadlift (High Handle):
Up to 375×5
–
Multi Grip Bench:
Up to 185×8
–
Multi Grip Bicep Curl:
45×25,15,10

04/04/2020
BW:176.2
–
Assault Bike:
LISS x 30min [10.7 miles]
–
Circuit:
Toe to Bar x 8 reps
45lb Bicep Curl x 12 reps
Calf Raise x 25 reps
45 Degree Back Raise x 20 reps
60s rest
4 rounds
–
Neck Extensions:
15lb x 50 reps x 1 set

Training Log 03/22/2020 – 03/28/2020

Weekly Miles Walked: 36 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 404.25 Miles [Goal:1500]

03/22/2020
BW:177.6
–
Assault Bike:
HIIT x 30 Minutes (8.7 Miles)
(Sprint / Recovery Ride x Reps)
20s/100s x 5 reps
15s/105s x 5 reps
10s/110s x 5 reps
–
Band Assisted Pullups:
Red x 12,12,11,9,8,8
–
Hanging Oblique Crunch/Hollow Body Hold:
8 reps / 30s x 5 sets
–
Trap Bar Shrug:
20 reps x 60lb,80lb,100lb,100lb,100lb
–
Banded Tricep Pushdown:
Blue (x2) x 25,20,20,20,15

03/23/2020
BW:177.4
–
Comp Squat:
315×6
350×1
385×1
315×6 x 3 sets
–
Comp Press:
135×4
150×1
160×1
135×4 x 5 sets
–
Dumbbell Incline Bench:
52.5’s x 14,14,14,12,12
–
Plate Hammer Bicep Curl:
45×15 x 5 sets

03/24/2020
BW:177.2
–
Comp Deadlift:
330×6
375×1
405×1
330×6 x 3 sets
–
Comp Bench:
225×6
260×1
275×1
225×6 x 3 sets
–
High Bar Squat:
135×10 x 5 sets
–
Barbell Skull Crusher:
55×15,15,12,12,12

03/25/2020
BW:176.4
–
Assault Bike:
LISS x 12.0 Miles (33’59”)
–
Dumbbell Single Arm Row:
60 x 15,15,12,10,10
–
Ab Wheel:
Knees x 25,20,15,15,15
–
Dumbbell Bicep Curl:
30’s x 12,12,10,8,8
–
Side Plank x 45s x 3 sets
Calf Raise x 50 reps x 3 sets
Neck Extensions x 20lb x 30 reps x 3 sets
Done as circuit

03/26/2020
BW:176.6
–
2ct Pause Squat (no belt):
240×6
250×6
260×6 x 4 sets
–
Close Grip Incline Bench Press:
125×8
135×8
145×8
155×8 x 3 sets
–
Dips:
BW x 10 x 5 sets
–
Banded Tricep Pushdown:
Blue (x2) x 25,20,20,20,20

03/27/2020
BW:177.4
–
2ct Pause Deadlift (no belt):
260×6
280×6
300×6 x 4 sets
–
2ct Pause Bench (no belt):
150×8
165×8
175×8
185×8 x 3 sets
–
Romanian Deadlift:
185×10 x 5 sets
*45s rest
–
Barbell Bicep Curl:
35×30,25,20,15,15
*30s rest

03/28/2020
BW:176.4
–
Assault Bike:
LISS x 12.0 Miles (33’37”)
–
Dumbbell Chest Supported Row:
52.5’s x 15,15,15,10,10
–
Hanging Knee Raise:
BW x 15,10,8,8,8
–
Single Leg Calf Raise:
BW x 12 x 5 sets
–
Barbell Overhead Tricep Extension:
40 x 25,20,15,13,12
–
Neck Extension:
25 x 25,10,10

Training Log 03/15/2020 – 03/21/2020

Weekly Miles Walked: 33.5 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 368.25 Miles [Goal:1500]

03/15/2020
BW:176.6
–
Assault Bike:
LISS x 12.0 Miles (34’30”)
–
Single Arm Dumbbell Row:
55 x 15 x 5 sets
–
Ab Wheel:
Knees x 20,20,15,15,10
–
Barbell Bicep Curl:
35×25
45×20
55×15
45×20
35×25
–
Calf Raise:
BW x 50,40,30,20,20
–
Neck Extensions:
20 x 25,15,10

03/16/2020
BW:176.8
–
Comp Squat:
315×6
350×1
365×1
385×1
315×6 x 2 sets
–
Comp Press:
115×6
125×6
135×1
145×1
155×1
125×6 x 2 sets
–
Dumbbell Incline Bench:
52.5’s x 15,15,12,12,12
–
Barbell Lying Tricep Extension:
45×20,20,15,15,10

03/17/2020
BW:177.0
–
Comp Deadlift:
330×6
375×1
405×1
330×6 x 2 sets
–
Comp Bench:
225×6
250×1
260×1
270×1
225×6 x 2 sets
–
SSB Squat:
45×10
75×10
95×10
115×10
135×10
*Scrapping these. The Titan V1 Safety Squat Bar is terrible.
–
Plate Hammer Curl:
45×10 x 5 sets

03/18/2020
BW:176.4
–
Assault Bike:
LISS x 12.0 Miles (34’35”)
–
Assisted Pullups:
Red Band x 12,12,12,10,10
–
Hollow Body Hold:
30s x 5 sets
–
Calf Raise:
BW x 50,40,30,20,10

03/19/2020
BW:177.6
–
2ct Pause Squat (no belt):
240×6
250×6
260×6 x 3 sets
–
Close Grip Incline Bench:
125×8
135×8
145×8 x 3 sets
–
Tempo Dips:
BW x 10 x 5 sets
–
Dumbbell Bicep Curl:
25’s x 12 x 5 sets

03/20/2020
BW:177.6
–
Pause Deadlift (no belt):
255×6
280×6
300×6 x 3 sets
–
2ct Pause Bench:
160×8
170×8
180×8
190×8
175×8 x 2 sets
–
Romanian Deadlift:
180×10 x 5 sets
–
Barbell Overhead Tricep Extension:
35×25,20,15,10,10

03/21/2020
BW:178.4
–
Assault Bike:
LISS x 12.0 Miles (34’19”)
–
Dumbbell Chest Supported Row:
52.5’s x 15,15,12,10,10
–
Hanging Knee Raise:
BW x 15,10,8,8,8
–
Neck Extensions:
20 x 30,20,10
–
Calf Raise:
Single Leg x 10 x 5 sets
Double Leg x 25 x 2 sets
–
Barbell Bicep Curl:
35×30
40×25
45×20
50×15
55×10

Training Log 03/08/2020 – 03/14/2020

Weekly Miles Walked: 35.25 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 334.75 Miles [Goal:1500]

03/09/2020
BW:176.4
–
Comp Squat:
365×1
385×1
335×6 x 3 sets
–
Comp Press:
145×1
155×1
135×6 x 2 sets
125×6
–
Dumbbell Incline Bench:
52.5’s x 15,12,12,12
–
Barbell Bicep Curl:
35×15
45×15
55×15 x 2 sets
45×15
35×15

03/10/2020
BW:175.6
–
Assault Bike:
LISS x 12.0 Miles (34’32”)
–
Dumbbell Chest Supported Row:
65’s x 8 x 8 sets
–
Hanging Leg Raise:
BW x 5 x 12 sets
–
Neck Extensions:
20 x 30,15,15,15
–
Calf Raise:
BW x 30 x 5 sets

03/11/2020
BW:177.0
–
Comp Deadlift:
395×1
420×1
370×6
360×6
–
Comp Bench:
250×1
270×1
240×6
225×6 x 3 sets
–
SSB Hatfield Squats:
115×10
135×10
155×10
–
Barbell Skull Crusher:
35×10
45×10
55×10 x 2 sets
45×10
35×10

03/12/2020
BW:177.6
–
Assault Bike:
LISS x 12.0 Miles (34’07”)
–
Circuit:
Pullup x 10
RFESS x 10
Tempo Pushup x 10
Back Raise x 10
Hollow Body HOld x 30s
3 Rounds

03/13/2020
BW:177.6
–
Tempo Squat:
225×5 x 6 sets
–
Close Grip Incline Bench:
115×8
125×8
135×8 x 2 sets
–
Assisted Dips:
Red Band x 25 x 4 sets
–
Dumbbell Bicep Curl:
15’s x 20 x 4 sets

03/14/2020
BW:178.0
–
Tempo Deadlift:
195×5 x 2 sets
225×5 x 2 sets
250×5 x 3 sets
–
Feet Up Bench:
175×8
185×8
200×8 x 2 sets
–
Pause Back Raise:
BW x 10 x 5 sets
–
Banded Tricep Pushdown:
Blue x 30 x 4 sets

Training Log 03/01/2020 – 03/07/2020

Weekly Miles Walked: 31 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 299.5 Miles [Goal:1500]

03/01/20
BW:176.2
–
Comp Squat:
305×6
315×6 x 2 sets
325×6 x 3 sets
[3-4min rest]
–
Press:
125×6
130×6 x 2 sets
135×6 x 3 sets
[3-4min rest]
–
Dumbbell Bench Press:
70s x 10 x 5 sets
[90s rest]
–
Barbell Strict Bicep Curl:
60 x 10 x 5 sets
[60s rest]

03/02/20
BW:177.6
–
Assault Bike:
LISS x 11.5 Miles (33’40”)
–
Dumbbell Chest Supported Row:
52.5’s x 10 x 7 sets
[60s rest]
–
Hanging Knee Raise:
BW x 12 x 2 sets
BW x 10 x 5 sets
[60s rest]
–
Neck Extensions:
20 x 30,20,10
[30s rest]
–
Calf Raise:
BW x 25 x 5 sets
[30s rest]

03/03/20
BW:177.2
–
Deadlift:
325×6
340×6 x 2 sets
355×6 x 3 sets
[3-4min rest]
–
Bench Press:
205×6
215×6 x 2 sets
225×6 x 2 sets
235×6
[3-4min rest]
–
Dumbbell Rear Foot Elevated Split Squat:
25’s x 10 x 5 sets
[60s rest]
–
Banded Tricep Pushdown:
Blue (x2) x 20
Blue (x2) x 15 x 4 sets
[30s rest]

03/04/20
BW:177.6
–
Assault Bike:
LISS x 11.5 Miles (33’13”)
–
Pullups:
BW x 7 x 7 sets
[60s rest]
–
Hollow Body Hold:
30s x 7 sets
[60s rest]
–
Neck Extensions:
20 x 25,20,15,10
[30s rest]
–
SL Calf Raise:
BW x 12 x 5 sets
[20s rest]

03/05/20
BW:177.0
–
High Bar Squat (no belt):
225×8
235×8
245×8
255×8
265×8
275×8
285×8
[3min rest]
–
Incline Bench Press:
105×8
115×8
125×8
135×8
145×8
155×8
165×8
175×8
[3min rest[
–
DB Seated Shoulder Press:
32.5’s x 15,12,12,12,12
[60s rest]
–
DB Bicep Curl:
32.5’s x 12,12,10,10,10
[60s rest]

03/06/20
BW:177.6
–
Snatch Grip Deadlift (no belt):
275×8
295×8
315×8
295×8
275×8
[3-4min rest]
–
Close Grip Bench (no belt):
185×8
195×8
205×8
215×8
225×8
[3min rest]
–
DB 45 Degree Back Raise:
75×10
85×10
100×10 x 3 sets
[90s rest]
–
Banded Tricep Pushdown:
Green x 50,20,20,20,20
[30s rest]

03/07/20
BW:178.6
–
Assault Bike:
LISS x 12.0 Miles (34’29”)
–
DB Single Arm Row:
85 x 8 x 7 sets
[60s rest]
–
Ab Wheel:
Knees x 20 x 2 sets
Knees x 15 x 5 sets
[60s rest]
–
Neck Extensions:
20 x 30,25,15,15
[30s rest]
–
Calf Raise:
BW x 30 x 5 sets
[30s rest]

Training Log 02/23/2020 – 02/29/2020

Weekly Miles Walked: 33 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 268.5 Miles [Goal:1500]

02/23/2020
BW:176.6
–
Comp Squat:
305×6
315×6 x 2 sets
325×6 x 2 sets
[3-4min rest]
–
Comp Press:
127.5×6
132.5×6
137.5×6 x 3 sets
[3min rest]
–
Dumbbell Bench Press:
65’s x 14,12,10,10
[90s rest]
–
Strict Barbell Bicep Curl:
55 x 12,12,12,10
[60s rest]

02/24/2020
BW:176.0
–
Assault Bike:
LISS x 11.0 Miles (32’08”)
–
Dumbbell Chest Supported Row:
50’s x 12 x 5 sets
50’s x 10 x 2 sets
[60s rest]
–
Hanging Knee Raise:
BW x 10 x 6 sets
BW x 5 x 2 sets
[60s rest]
–
Neck Extensions:
25 x 20,10,10,10
[30s rest]
–
Calf Raise:
BW x 20 x 5 sets
[30s rest]

02/25/2020
BW:175.6
–
Comp Deadlift:
325×6
335×6 x 2 sets
350×6 x 2 sets
[3-4 min rest]
–
Comp Bench:
210×6
220×6
230×6 x 3 sets
[3-4 min rest]
–
RFESS:
25’s x 10 x 4 sets
[60s rest]
–
Banded Tricep Pushdown:
Red x 60,30,25,20,15 [30s rest]

02/26/2020
BW:176.6
–
Assault Bike:
LISS x 11.0 Miles (32’45”)
–
Pullups:
BW x 6 x 7 sets [60s rest]
–
Hollow Body Hold:
BW x 30s x 5 sets [60s rest]
–
Calf Raise:
BW x 25 x 4 sets [30s rest]

02/27/2020
BW:178.2
–
High Bar Squat:
245×8
255×8
265×8 x 3 sets
[3-4min rest]
–
Incline Bench Press:
140×8
150×8
160×8 x 3 sets
[3-4min rest]
–
Dumbbell Seated Shoulder Press:
45’s x 8 x 5 sets
[90s rest]
–
Dumbbell Seated Bicep Curl:
25’s x 12 x 4 sets
[60s rest]

02/28/2020
BW:177.6
–
Snatch Grip Deadlift:
275×8
290×8
305×8 x 2 sets
[3-4min rest]
–
Close Grip Bench Press:
185×8
195×8
205×8 x 3 sets
[3-4min rest]
–
45 Degree Back Raise:
75 x 10 x 4 sets [90s rest]
–
Barbell LTE:
65×10 x 4 sets [60s rest]

02/29/2020
BW:176.6
–
Assault Bike:
LISS x 11.0 Miles (31’48”)
–
Dumbbell Single Arm Row:
80×8 x 7 sets
[60s rest]
–
Ab Wheel:
Knees x 15 x 7 sets
[60s rest]
–
Calf Raise x 100 reps
–
Neck Extensions:
20 x 30,20,10
[30s rest]

Training Log 02/16/2020 – 02/22/2020

Weekly Miles Walked: 33 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 235.5 Miles [Goal:1500]

02/17/2020
BW:180.2
–
Comp Squat:
305×6
315×6 x 2 sets
325×6 x 2 sets
[3-4min Rest]
–
Comp Press:
127.5×6
132.5×6
137.5×6 x 3 sets
[3min rest]
–
Dumbbell Bench Press:
65’s x 12,12,11,8
[60s rest]
–
Strict Barbell Bicep Curl:
50×12 x 4 sets
[60s rest]

02/18/2020
BW:178.2
–
Comp Deadlift:
325×6
335×6 x 2 sets
345×6 x 2 sets
[3-4min rest]
–
Comp Bench:
210×6
220×6
230×6 x 3 sets
[3-4min Rest]
–
Rear Foot Elevated Split Squat:
25’s x 10 x 4 sets
[60s rest]
–
Banded Tricep Pushdown:
2xBlue x 30,20,15,10
[30s rest]

02/19/2020
BW:178.2
–
Assault Bike:
LISS x 10.0 Miles (30’17”)
–
Pullups:
1xBlue x 10 x 6 sets
[60s rest]
–
Dumbbell Chest Supported Row:
45’s x 12 x 6 sets
[60s rest]
–
Hanging Knee Raise:
BW x 10 x 6 sets
[60s rest]

02/20/2020:
BW:178.2
–
High Bar Squat:
245×8
255×8
265×8 x 3 sets
[3-4min rest]
–
Incline Bench Press:
140×8
150×8
160×8 x 3 sets
[3-4min rest]
–
Dumbbell Seated Press:
42.5’s x 12,12,10,10
[90s rest]
–
Seated Dumbbell Bicep Curl:
25’s x 15,12,10,10
[60s rest]

02/21/2020
BW:177.6
–
Snatch Grip Deadlift:
275×8
287.5×8
300×8 x 2 sets
[3-4min rest]
–
Close Grip Bench Press:
180×8
190×8
200×8 x 3 sets
[3min rest]
–
45 Degree Back Raise:
65 x 10 x 4 sets
[60s rest]
–
Barbell Tricep Extension:
55 x 15 x 4 sets
[60s rest]

02/22/2020
BW:177.0
–
Assault Bike:
LISS x 10.5 miles (31’00”)
–
Dumbbell Single Arm Row:
75 x 8 x 7 sets
[60s rest]
–
Ab Wheel:
Knees x 15 x 4 sets; x 10 x 3 sets
[60s rest]
–
Neck Extensions:
25 x 20,10,10
[30s rest]

Training Log 02/09/2020 – 02/15/2020

Weekly Miles Walked: 31 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 202.5Miles [Goal:1500]

02/09/2020
BW:177.6
–
Comp Squat:
275×6
300×6
320×6 x 2 sets
[3min rest]
–
Comp Press:
125×6
135×6
142.5×6
135×6
[2-3min rest]
–
Dumbbell Bench Press:
52.5’s x 20
52.5’s x 15
52.5’s x 12
[60s rest]
–
Barbell Strict Bicep Curl:
45 x 12 x 4 sets
[60s rest]

02/10/2020
BW:175.6
–
Comp Deadlift:
315×6
330×6
340×6 x 2 sets
[3min rest]
–
Comp Bench:
200×6
215×6
225×6 x 2 sets
[2-3min rest]
–
Rear Foot Elevated Split Squat:
15’s x 10 x 4 sets
[60s rest]
–
Banded Tricep Pushdown:
Blue (x2) x 25,10,15,10
[30s rest]

02/11/2020
BW:179.0
–
Assault Bike LISS x 7.0 Miles (21’25”)
–
Band Assisted Pullup:
Blue x 10,10,10,8,8,6
[45s rest]
–
Hanging Knee Raise:
BW x 10,10,10,8,8,8
[45s rest]
–
Dumbbell Chest Supported Row:
40’s x 12 x 6 sets
[45s rest]

02/12/2020
BW:178.2
–
Assault Bike LISS x 7.0 Miles (21’45”)

02/13/2020
BW:177.8
–
High Bar Squat:
225×8
245×8
265×8 x 2 sets
[3min rest]
–
Incline Bench Press:
135×8
145×8
155×8 x 2 sets
[3min rest]
–
Seated Dumbbell Shoulder Press:
40’s x 10 x 4 sets
[60-90s rest]
–
Strict Dumbbell Bicep Curl:
25’s x 15,12,10,8
[60s rest]

02/14/2020
BW:177.6
–
Snatch Grip Deadlift:
265×8
285×8
300×8 x 2 sets
[3-4min rest]
–
Close Grip Bench Press:
175×8
190×8
200×8 x 2 sets
[3min rest]
–
45 Degree Back Raise:
55×10 x 4 sets
[60s rest]
–
Neck Extensions:
20 x 30,20,10 [30s rest]
–
Barbell Skull Crusher:
45 x 20,12,12,12 [45s rest]

02/15/2020
BW:176.6
–
Assault Bike LISS x 10.0 Miles (29’50”)
–
Dumbbell Single Arm Row:
65 x 10 x 6 sets [45s rest]
–
Ab Wheel:
Knees x 15,15,15,15,10,10 [45s rest]
–
Assisted Pullup:
Blue Band (x2) x 20,10,10,10,10,10 [45s rest]

Training Log 10/27/19 – 11/02/19

10/28/19
Squat:
235 x 7 x 11 sets [1-1.5 min rest*]
–
Bench:
175 x 7 x 11 sets [1-1.5 min rest*]
–
*kept rest really short to be courteous and not hog the rack/bench. Didn’t affect me at all.
–
Tricep Pushdown:
“3” x 25,20,15,15,15,10 [45s rest]
–
Seated Calf:
45 x 15 x 5 sets [30-45s rest]
–
Decline Sit-ups:
BW x 15,10,10,10,10,10 [45s rest]
–
Rusted Out Vintage Schwinn Air Bike LISS x 12:30 (display broken – no distance)
–
Trained at a pretty cool black iron gym in Lakeland, FL: All American Gym. They neglect their equipment, but the TPB I squatted with was straight and still had great knurling, so I can’t complain. Had a great workout despite being in the car for 14 hours yesterday; weights felt suspiciously light. Maybe my home plates are a little heavy.
–

10/29/19
Deadlift:
265 x 7 x 11 sets [1.5-2 min rest]
–
DB Curl:
20’s x 20,10,10,10,10 [45s rest]
–
DB Shrug:
50s x 10 x 3 sets [45s rest]
–
Rusted Schwinn LISS x 12:30 (? Miles)
–

10/30/19
Bench:
185 x 5 x 11 sets [1-1.5 min rest]
–
Pull-ups:
BW x 8,6,6,5,5,5,5,5,5 [60 s rest]
–
Skull Crusher:
55 x 15,12,10,8 [45s rest]
–
Decline Sit-ups:
BW x 10 x 7 sets [45s rest]
–
Jump Rope x 100 x 10 sets [30s rest]
–

11/01/19
BW:175.4
–
Squat:
252.5 x 5 x 11 sets [1.5 – 2 min rest]
–
Bench Press:
175 x 7 x 11 sets [1.5-2 min rest]
–
Banded Tricep Pushdown:
Red x 25 x 4 sets [45s rest]
–
Calf Raise:
BW x 25 x 4 sets [45s rest]
–
Assault Bike LISS x 12:30 (4.3 miles)
–
Good to be home.
–

11/02/19
BW: 175.4
–
Deadlift:
285 x 5 x 11 sets [2.5 min rest]
–
Lever Row:
“25” x 10 x 3 sets
–
Knee Raise:
BW x 10 x 3 sets
–
30min walk w/ Hank
——-

Training Log 10/20/19 – 10/26/19

10/21/19
BW: 172.8
–
Squat:
235 x 7 x 10 sets [2.5 min rest]
–
Bench:
182.5 x 5 x 9 sets [2.5 min rest]
–
Sit-Ups:
BW x 10 x 5 sets [30s rest]
*specificity is weird. Despite the fact that I already train abs 2x per week using commonly accepted “better” ab exercises (ab wheel/hanging knee raise), the last set of 10 had my abs on fire. I think I’ll keep these in on Monday’s to see what happens.
–
No triceps. I could tell from bench that I’m carrying some fatigue in my triceps and front delts. I don’t want to reduce bench frequency to 2x per week, so I’m reducing volume elsewhere.
–
Assault Bike LISS x 12:30 (4.2 miles)
–

10/22/19
BW: 173.2
–
Deadlift:
262.5 x 7 x 10 sets [2.5 min rest]
–
Chin-ups:
BW x 16,5,5,5,5,5,5 [1 min rest]
–
Multi-Grip Bicep Curls:
60 x 15,8,8,8,8,8,8 [1 min rest]
–
Assault Bike LISS x 12:30 (4.2 miles)
–

10/23/19
BW: 174.0
–
Bench:
172.5 x 7 x 10 sets [2.5 min rest]
*good session
–
Hanging Knee Raise:
BW x 20,8,8,8,8,8 [1 min rest]
–
Band Straight Arm Lat Pull:
Red x 50,25,25 [1 min rest]
–
Assault Bike LISS x 12:30 (4.2 miles)
–

10/24/19
BW: 174.4
–
Squat:
252.5 x 5 x 10 sets [2.5 min rest]
–
SL Calf Raise:
BW x 15 x 8 sets
–(Supersetted With)–
Strict BB Bicep Curl:
45 x 12 x 7 sets
–
Neck Extensions:
20 x 20,15,10 [60s rest]
–
Assault Bike LISS x 12:30 (4.3 miles)
–

No video. Just a lovely Valsalva Face Picture.

10/25/19 – Had to get all of this done in an hour due to a morning meeting. I”ll bench tomorrow.
BW:172.8
–
Deadlift:
282.5 x 5 x 10 sets [2 – 2.5 min rest]
–
DB Row:
75 x 10 x 3 sets; x 8 x 5 sets [45 – 60s rest]
–
Assault Bike LISS (4.1 miles)
–

10/26/19
BW: 172.6
–
Bench:
185 x 5 x 10 sets [2.5 min rest]
–
Blast Strap “Ab Wheel”:
BW x 20,15,10,10,10,10,10,10 [60s rest]
–
Plate Hammer Curl:
25 x 30,25,20,15,10 [30s rest]
–
Banded Tricep Pushdown:
Red x 30,25,20,15,10 [30s rest]
–
BB Shrug:
45 x 30,25,20,15,10 [30s rest]
–
Assault Bike LISS x 12:30 (4.2 miles)
–