I’ve always been bad at tracking my training. Now that I am making my training log public…well it will just be public how bad I am at tracking my training. But maybe not. It is a New Year.
As I was going to enter in my first week, my phone died (where I keep my training). So I’ll start my new life later. #OffToAGoodStart
## Specialization W1:
Bodyweight: 190
Wednesday (1/8/20):
C-Squat:
405x1@8
380x4@9
350x4@7x2
C-Bench (2ct Pause w/ belt)
285x1@8
265x4@9
245x4@7x3
245x4@8x2
3ct Bench (w/o belt)
185x6@7
205x6@8
225x6@9
215x6@8.5
205x6@8.5
Thursday (1/9/20):
C-Deadlift (conventional, w/ belt)
515x1@8
480x4@9
425x4@7.5
425x4@8
425x4@8.5
2ct Pause Bench (w/o belt)
295x1@8
275x3@9
265x3@8.5
255x3@7x3
255x3@8.5
Leg Press (plate loaded):
450x8@7
540x8@8
630x8@9
540x8@7.5
540x8@8x2
540x8@9
Friday 1/10/20
GPP
Upper Back:
Lat PD’s (wide grip), 9min
Biceps
BB Curls, 9min
Triceps
BB French Press, 7min
Abs
Ab Wheel, 7 min
Cardio, LISS
Bike, 30min
Saturday (1/11/20)
2ct Pause Squat (w/ belt)
405x1@8
385x3@9
365x3@8x2
365x3@9
1ct Pause Slingshot Bench (w/ belt)
325x1@8
295x4@9
285x4@8x3
TnG CG Bench (w/o belt)
225x8@7
230x8@8
235x8@9
205x8@8x2
205x8@9
Sunday (1/12/20)
2ct Pause Deadlift (w/ belt)
495x1@8
455x3@9
425x3@7.5
425x3@8x2
425x3@9
2ct Pause CG Bench (w/ belt)
295x1@9
275x3@8.5
275x3@8.5
275x3@9
265x3@8x2
265x3@9
235x6@8.5 (grip was off)
225x7@8.5 (6 reps would’ve been too easy)
Hack Squat
360x8@8x4
NOTES:
I’m going to start tracking sRPE and session time (AU’s) next week…I think
Whoa, that’s a LOT of benching!
## Specialization W2:
Bodyweight: 192
Wednesday (1/15/20):
C-Squat:
430x1@8
385x4@9
355x4@7x4
C-Bench (2ct Pause w/ belt)
305x1@8
275x4@9
255x4@7x4
255x4@8
255x4@9
3ct Bench (w/o belt)
185x6@7
205x6@8
230x6@9
205x6@8x2
205x6@9
Time: 105min
Session RPE: 840
AU’s: 840
Thursday (1/16/20):
C-Deadlift (conventional, w/ belt)
515x1@8
485x4@9
435x4@7
435x4@8
435x4@9
405x4@8
405x4@9
2ct Pause Bench (w/o belt)
295x1@8
275x3@8.5
280x3@9
265x3@7x4
265x3@8
265x3@9
Leg Press (plate loaded):
360x8@8x4
360x8@9
Time: 120min
sRPE: 8
AU’s: 960
Friday 1/17/20
GPP
Upper Back:
Lat PD’s (wide grip), 9min
Biceps
BB Curls, 9min
Triceps
BB French Press, 7min
Abs
Ab Wheel, 7 min
Cardio, LISS
Bike, 30min
Saturday (1/18/20)
2ct Pause Squat (w/ belt)
425x1@8
405x3@9
385x3@8
385x3@9
365x3@8
365x3@9
1ct Pause Slingshot Bench (w/ belt)
325x1@8
335x1@9
295x4@9
275x4@8
275x4@9
265x4@8.5
265x4@8
TnG WideGrip Bench (w/o belt)
195x8@7
205x8@8
215x8@9
205x8@8x2
Time: 110min
sRPE: 7.5
AU’s: 825
Sunday (1/19/20)
2ct Pause Deadlift (w/ belt)
505x1@8
465x3@8.5
435x3@7x3
435x3@8
435x3@9
2ct Pause CG Bench (w/ belt)
300x1@8
275x3@9
255x3@8
235x5@7.5
235x6@8x4
235x6@9
Hack Squat
360x8@8x6
Time: 120min
sRPE: 8
AU’s: 960
Weekly AU’s: 896.25
Overall, felt really strong this week and numbers are trending up along with volume. I changed bench programming slightly on one day to include more volume and fewer triples. By the end of the week, all of the heavy benching is sort of beating the shit out of my hands and I like a “lighter” day here (in terms of absolute in
Training 1/23 and 1/24 was missed due to being (contagiously)sick.
BW 193
Saturday 1/25/20
Comp Squat
275x8@6
295x8@7
315x8@8
Feet Up Bench (w/o belt)*
195x12@7
205x12@8
215x12@9
205x12@8
*L-back was not feeling great with comp bench
Time: 35min
sRPE: 6
Sunday 1/26/20
Comp Deadlift
315x8@6
365x8@7
365x8@7
315x8@6
Incline Bench
95x8
135x8
155x8,5,5,5,5,5 (myoreps)
Seated Leg Press
20,10,10,10,10,10
Notes: School started back. Got sick. Switching to a work capacity/time crunch block.
Sigh. Didn’t record. All weights on comp went up however, weight on bar and volume. Switching to some heavier develomental work starting today (2/4/20). Ended previous “block” with a PR squat, 365x8