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12 Week Strength Video Training Log

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  • 12 Week Strength Video Training Log

    10/21/18

    Week 1 Day 1

    Squat
    255x5
    265x5
    275x5

    OHP
    120x5
    125x5
    130x5

    Pendlay Row
    155x10
    165x10
    175x10

    Fresh off vacation and a lot of travel the day before, so this first day was a good way to start back into the normal routine of training with the lower intro-week volume.

    Just finished the 4 Day Hypertrophy Template leading up to vacation so feeling ready to push my strength a bit with the new 12 Week Strength Template v2.0.

    A few of the sets from today's session:



    Age: 36
    Height: 5' 7"
    Weight: 172
    BF: ~17

    Starting e1RM:
    Squat - 325
    Bench - 310
    Deadlift - 350
    OHP - 155

  • #2
    10/22/18

    Week 1 GPP

    7 mins upper back
    7 mins abs
    3x12-15 bis and tris
    25 mins steady-state

    10/23/18

    Week 1 Day 2

    Deadlifts
    290x5
    295x5
    305x5

    *Grip slipping a bit, the bar at my buddy's house doesn't have great knurling

    1-Ct Paused Bench
    235x5
    245x5
    250x5

    *Was not able to get a vid of the bench today at the gym

    3-0-3 Tempo Squats
    135x10
    155x10
    165x10

    *First time doing tempo squats, they were tough! Will need to work on tempo.



    Last edited by sanchezcruz_20; 10-26-2018, 04:18 AM.

    Comment


    • #3
      10/25/18

      Week 1 Day 3

      HBBS
      255x4
      260x4
      270x4

      -Subbing HBBS in for beltless squats

      Overload Bench - Slingshot variation
      295x4
      305x4
      315x4

      -Haven't done this movement much before so looking forward to moving some heavy weight!

      Incline CGBP
      165x10
      170x10
      170x10

      -Also a new movement for me but pretty straightforward



      Comment


      • #4
        10/26/18

        Week 1 Day 4

        Rack Pulls - Mid Shin (from blocks)
        235x4
        285x4
        315x4

        -New exercise for me so will need to learn this one.

        CGBP
        225x4
        245x4
        250x4

        Leg Press
        315x10
        365x10
        405x10

        Comment


        • #5
          10/28/18

          Week 2 Day 1

          Squats
          295x1 @ RPE 8
          235x5
          235x5
          235x5
          235x5
          235x5

          *Wasn't feeling especially strong today on squats but got some decent work in

          OHP
          155x1 @ RPE 8
          125x5
          125x5
          125x5
          125x5
          125x5

          Pendlay Row
          155x10
          160x10
          165x10
          155x10

          Comment


          • #6
            10/30/18

            Week 2 Day 2

            Deadlifts
            330x1 @ RPE 8
            265x5
            265x5
            265x5
            265x5
            265x5

            *Bought a new Rogue Deadlift Ohio Bar. Tried it for the first time today. Really liked it!

            1 Ct Paused Bench
            265x1 @ RPE 8
            210x5
            210x5
            210x5
            210x5
            210x5

            303 Tempo Squat
            135x10
            155x10
            165x10
            160x10

            *These are tough, still getting the hang of the tempo

            Comment


            • #7
              11/1/18

              Week 2 Day 3

              HBBS
              255x4
              265x4
              275x4
              260x4
              260x4

              Slingshot Bench
              275x4
              295x4
              305x4
              290x4
              290x4
              290x4

              *No spot/liftoff today and was feeling a little fatigued from the squat volume so weight was a down a little from last week.

              Incline CGBP
              155x10
              160x10
              165x10
              155x10

              Comment


              • #8
                11/2/18

                Week 2 Day 4

                Rack Pulls
                235x4
                285x4
                305x4
                290x4
                290x4
                290x4

                CGBP
                225x4
                235x4
                245x4
                230x4
                230x4
                230x4

                Leg Press
                315x10
                365x10
                405x10
                385x10

                Comment


                • #9
                  11/4/18

                  Week 3 Day 1

                  Squats
                  305x1 @ RPE 8
                  245x5
                  245x5
                  245x5
                  245x5
                  245x5

                  OHP
                  165x1 @ RPE 8
                  130x5
                  130x5
                  130x5
                  130x5
                  130x5

                  Pendlay Row
                  135x10
                  155x10
                  175x10
                  165x10

                  Comment


                  • #10
                    11/5/18

                    Week 3 Day 2

                    Deadlifts
                    335x1 @ RPE 8
                    270x5
                    270x5
                    270x5
                    270x5
                    270x5

                    1-Ct Paused Bench
                    275x1 @ RPE 8
                    220x5
                    220x5
                    220x5
                    220x5
                    220x5
                    220x5

                    303 Tempo Squats (Not shown)
                    135x10
                    140x10
                    145x10
                    140x10



                    Comment


                    • #11
                      11/7/18

                      Week 3 Day 3

                      HBBS
                      255x4
                      265x4
                      275x4 @ RPE 9
                      260x4
                      260x4
                      260x4

                      Overload Bench - SlingShot
                      275x4
                      295x4
                      315x4 @ RPE 8.5
                      300x4
                      300x4
                      300x4

                      Press Acc - Incline CGBP
                      155x10
                      160x10
                      165x10 @ 8.5
                      155x10

                      Was feeling decent on bench today, hence the RPE @ 8.5 where it was prescribed @ 9. But without a spot/liftoff decided to stay there.

                      Comment


                      • #12
                        11/8/18

                        Week 3 Day 4

                        Block Pulls
                        295x4
                        315x4
                        335x4 @ RPE 9
                        320x4
                        320x4

                        *Had to use some makeshift blocks to pull from over at my buddy's house... worked out ok I think.

                        CGBP
                        225x4
                        235x4
                        245x4
                        250x4 @ RPE 8.5
                        240x4
                        240x4
                        240x4

                        Leg Press
                        315x10
                        365x10
                        405x10
                        385x10



                        Comment


                        • #13
                          11/11/18

                          Week 4 Day 1

                          Squats
                          310x1 @ RPE 8
                          260x4
                          260x4
                          260x4
                          260x4
                          260x4

                          *310 went up smooth, feeling stronger.

                          OHP
                          170x1 @ RPE 9
                          140x4
                          140x4
                          140x4
                          140x4
                          140x4

                          *Either overshot this a little and/or the fact that I had to press out of seated rack while straddling the seat made this more difficult lol. I had to give up the squat rack because I was monopolizing the only one my gym has.

                          Pendlay Rows
                          135x10
                          155x10
                          175x10
                          175x10

                          *Still a somewhat awkward movement for me but continuing to get more comfortable with it.

                          Video angles kind of sucked today. The gym was busy and I had work around people. Not to mention it's hard trying to be discrete, but how else am I gonna self-evaluate my form!?!?

                          Comment


                          • #14
                            11/12/18

                            Week 4 Day 2

                            Deadlifts
                            340x1
                            280x4
                            280x4
                            280x4
                            280x4
                            280x4

                            1-Ct Paused Bench
                            285x1
                            235x4
                            235x4
                            235x4
                            235x4
                            235x4

                            303 Tempo Squat
                            135x10
                            145x10
                            155x10
                            150x10

                            Overall, feeling good this week.

                            Comment


                            • #15
                              11/14/18

                              Week 4 Day 3

                              HBBS
                              255x4
                              265x4
                              280x4 @ RPE 8.5
                              265x4
                              265x4

                              Overload Bench - Slingshot
                              295x4
                              305x4
                              320x4 @ RPE 9
                              305x4
                              305x4

                              Incline CGBP
                              135x10
                              145x10
                              155x10
                              155x10

                              Comment

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