Monday 03/04/19
BW:176.0
–
High Bar Squat w/ Belt:
335×1@8
285×7@9…Went conservative with the weight so I added a rep to make up for it.
270×6@8 x 3 sets
–
Press w/ Belt:
165×1@9…Meh
135×6@9
120×6@8 x 3 sets
–
Dumbbell Incline Bench Press:
65’s x 8 x 4 sets
–
Barbell Curl:
60 x 15,12,10,10
–
V-Bar Tricep Pushdown:
100×20,15,15,15
—–
Tuesday 03/05/19
BW:176.6
–
Comp Deadlift w/ Belt:
350×1@7
365×1@8
325×6@9
300×6@8 x 3 sets
–
Comp Bench w/ Belt:
255×1@8
225×6@9
200×6@8 x 3 sets
–
Box Step Up:
45×11 x 4 sets
—–
Wednesday 03/06/19
BW:175.6
–
Assault Bike LISS x 35min (11.5 miles)
–
9min Chins Density Block: 5 reps x 11 sets; 10 reps x 1 set
Ab Wheel: Knees x20,20,20,15,15,10 (60s rest b/t sets)
—–
Thursday 03/07/19
BW:176.8
–
2Ct Pause High Bar w/ Belt:
205×8@6
220×7@7 oops
235×9@8
240×8,9@8
–
Pin Press @ Shoulders:
100×8@6
110×8@7
115×8@8 x 3 sets
–
DB Flat Bench Press:
40’s x 15 x 4 sets
–
DB Curl:
25’s x 10 x 4 sets
–
Reverse Grip Tricep Pushdown:
20 reps @ 60,70,80, and 90lb
–
*Last three exercises were done with very short rest. I was running out of time.
—–
Friday 03/08/19
BW:176.8
–
2ct Pause Deadlift w/ Belt:
215×8@6
230×8@7
245×8@8 x 3 sets
–
2ct Pause Bench w/ Belt:
155×8@6
165×8@7
175×8@8
–
Strict BB Row:
115 x 11 x 4 sets
—–
Saturday 03/09/19
BW:
40 Minute HIIT Session @ Hard HIIT in Evansville.
Tag: Training Log
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