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  • Garrett's Training Log

    Figured I should start keeping my log somewhere digitally, instead of just my notebook.

    All weights are listed using United States Customary Units

    Lifetime PRs:

    Squat: 369 (June 2018, BW: 219)*
    Press: 165 (September 2018, 212)
    Bench: 275 (December 2018, 203)
    Deadlift: 463 (June 2018, BW: 219)*

    * denotes a PR within competition

    Been rehabbing my glute for the past month and a half, or so, so keep that in mind before you roast my Squat and Deadlift programming.

    11/20:

    TnG Bench:

    250 x 1
    265 x 1
    240 x 3 x 3

    2 Count Pause Bench:

    210 x 4
    215 x 4
    225 x 4
    215 x 4 x 2

    Beltless Squat

    95 x 5 x 10

    Could only tolerate the Leg Press last week for this day, so it is progress.



    Last edited by GSteinbrink; 12-12-2018, 04:23 AM.

  • #2
    Happy Thanksgiving, if y'all celebrate that.

    11/22:

    GPP/Bro Stuff

    7 minutes of sub-max set pull-ups, probably 30 or so
    7 minutes of maximal isometric ab work via Plank (new Plank PR of 2:30 unbroken lol)
    Triceps Pushdown 3x15
    Curlz 4 the Gurlz 3x15

    Comment


    • #3
      11/23:

      Morning BW: 199

      High Bar Squat

      145 x 8
      165 x 8
      175 x 8
      185 x 8 x 2 sets

      Best squats have felt since injury.

      Competition Bench

      250 x 1
      260 x 1
      245 x 2
      240 x 2 x 2 sets

      RDL

      245 x 10
      265 x 10 x 2 sets
      275 x 8 (intended to go for 10, but didn't want to push glute too hard)

      God damn do injuries suck. Getting better each day though.

      Comment


      • #4
        11/25:

        9pm BW: 203.7

        Low Bar Squat

        185 x 5 x 5 sets

        Most volume I've been able to tolerate with Low Bar in almost two months. These felt really solid.

        Pin Bench

        260 x 1
        250 x 2 (supposed to be 3 @ 9, overshot RPE way hard, second rep was a 9 so racked it)
        240 x 3 @ actual 9
        225 x 3
        230 x 3

        RDL

        205 x 8
        225 x 8
        245 x 8
        255 x 8
        Last edited by GSteinbrink; 11-26-2018, 04:29 AM.

        Comment


        • #5
          11/27

          9PM BW: 203.8

          Low Bar Beltless Squat

          225 x 5 x 6 sets

          We gettin' closer to normal training weight!

          TnG Bench

          250 x 1
          260 x 1
          245 x 3
          235 x 3

          2 Count Pause Bench

          205 x 4
          215 x 4
          225 x 4
          210 x 4

          Comment


          • #6
            11/28

            Morning BW: 201.7

            Just some quick GPP stuff before school and work.

            7 minutes of sub-max pull-ups
            5 minutes isometric ab work via Planks
            25 minutes LISS cardio via bike

            Comment


            • #7
              11/29

              9PM BW: 204.1

              Beltless Deadlift

              275 x 6 x 2 sets
              285 x 6 x 2 sets

              Been a few weeks since pulling from the floor, but these felt good!

              Competition Bench

              250 x 1
              260 x 1
              245 x 2
              240 x 2 x 2 sets

              303 Tempo Squat

              155 x 10
              165 x 10
              185 x 10 x 2 sets

              Comment


              • #8
                11/30

                GPP Day

                7 mins pull-ups
                7 mins planks
                14 minutes HIIT (2 minutes off, 20 seconds on) on rower


                12/2

                High Bar Squat

                195 x 6
                215 x 6
                225 x 6 x 2 sets

                Pin Bench

                265 x 1
                255 x 2
                245 x 2 x 2

                SLDL

                225 x 8
                245 x 8
                260 x 8
                275 x 8

                Comment


                • #9
                  12/4

                  Beltless Low Bar

                  225 x 6
                  245 x 6
                  255 x 6 x 2 sets

                  Honestly, these last two sets aggravated my glute more than I would've liked, but it's still a post-injury PR. Still training.

                  Competition Bench

                  250 x 1 @ opener

                  Pendlay Row Myoreps

                  135 x 15
                  135 x 5, 5, 5, 4, 4, 4, 3

                  First time doing Myoreps. Looks like I undershot it a bit, but we'll get better.
                  Last edited by GSteinbrink; 12-05-2018, 05:28 PM.

                  Comment


                  • #10
                    12/5

                    GPP

                    7 minutes pull-ups
                    7 minutes planks (2:45 unbroken, PR)
                    Curls 30 x 15 x 3 sets - I have a job interview coming up on Friday, and I heard big ceps = big checks

                    25 minutes LISS via Concept 2 Rower @ 6

                    Comment


                    • #11
                      12/6

                      Beltless Deadlift

                      275 x 6
                      290 x 6
                      315 x 6 x 2 sets

                      Competition Bench

                      230 x 1 @ last warm-up - will be testing 1RM this weekend

                      3-0-3 Tempo Squat

                      155 x 10
                      165 x 10
                      185 x 10 x 2 sets
                      Last edited by GSteinbrink; 12-06-2018, 09:30 PM.

                      Comment


                      • #12
                        12/8

                        Morning BW: 203

                        Competition Bench

                        250 x 1
                        265 x 1
                        275 x 1 (PR!)

                        This was a long time coming! Super excited!

                        IG: garrett.steinbrink for the video, if you're into that

                        RDL

                        225 x 8
                        245 x 8
                        265 x 8 x 2 sets

                        High Bar Myoreps

                        135 x 16
                        135 x 5, 5, followed by immense cramping when I un-racked third set. Figured that was enough fatigue for the day. Lol
                        Last edited by GSteinbrink; 12-08-2018, 07:36 PM.

                        Comment


                        • #13
                          12/10

                          7 minutes Pull-Ups (14 unbroken, PR)
                          7 minutes Planks
                          25 minutes LISS cardio via c2 Rower

                          12/11

                          Competition Squat

                          225 x 6
                          240 x 6
                          255 x 6 x 2 sets

                          These felt much better than last week. Hopefully now I can just titrate the weight up, and finally get this injury behind me.

                          Competition Press

                          115 x 6
                          125 x 6
                          135 x 6 x 2 sets

                          Really excited with how good these felt. Haven't Pressed seriously in a few months, so technique was dog shit, but strength was definitely there. I think 135 x 6 might even be a PR.

                          Touch and Go Bench Myoreps

                          155 x 16
                          155 x 3 (lol)

                          Still not good at Myoreps, clearly. Oh well. It only goes up from here. Still got a joooocy chest pump out of it.

                          Comment


                          • #14
                            12/12

                            Competition Deadlift

                            285 x 6
                            300 x 6
                            315 x 6 x 2 sets

                            These felt strong, and pretty much pain-free. Extremely happy with them.

                            Competition Bench

                            185 x 6
                            200 x 6
                            210 x 6
                            215 x 6

                            Leg Press Myoreps

                            348 x 16
                            348 x 5, 5, 5, 5, 4

                            Comment


                            • #15
                              12/13

                              GPP

                              7 minutes of Pull-Ups x 39.75 total reps
                              7 minutes of Planks
                              25 LISS Cardio via c2 Rower

                              12/14

                              High Bar Squat

                              195 x 8
                              205 x 8
                              225 x 8 x 2 sets

                              Incline Bench Press

                              145 x 8
                              155 x 8
                              160 x 8
                              165 x 8

                              DB Press Myoreps

                              50 x 13 (lol)
                              50 x 3, 3 (lol x 2 sets)

                              Comment

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