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: 410 (September, 2019, BW: 200)
Press: 165 (September 2018, BW: 212)
Bench: 280 (September, 2019, BW: 200)
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.
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
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.
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
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
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
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
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
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.
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
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
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
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.
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
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)
12/15
2" Deficit Deadlift
225 x 8
245 x 8
260 x 8 x 2 sets
Close Grip Bench
155 x 8
175 x 8
185 x 8 x 2 sets
Pendlay Row Myoreps
145 x 15
145 x 4, 4 ,4, 4, 3
12/17
Competition Squat
225 x 6
240 x 6 x 2 sets
255 x 6
265 x 6
Competition Press
115 x 6
125 x 6
135 x 6 x 3 sets
Touch n Go Bench Press Myoreps
145 x 17
145 x 5, 5, 5, 3
12/18
Competition Deadlift
285 x 6
305 x 6 x 2 sets
315 x 6 x 2 sets
Competition Bench
190 x 6
205 x 6 x 2 sets
215 x 6 x 2 sets
Leg Press Myoreps
398 x 16
398 x 5, 5, 4
12/19
7 minutes of sub-max Pull-ups (37 total)
7 minutes of Planks
60 x 15 x 3 sets of Tricep Pushdowns
30 x 15 x 2 sets of Curls
25 x 15 x 1 set of Curls
12/20
Beltless High Bar Squats
200 x 8
210 x 8
225 x 8 x 3 sets
Incline Bench Press
145 x 8
150 x 8 x 2 sets
155 x 8
160 x 8
Seated DB OHP Myoreps
45 x 14
45 x 4, 3
12/21
2" Deficit Deadlift
225 x 8
245 x 8
255 x 8 x 2 sets
Close Grip Bench
165 x 8
175 x 8 x 2 sets
185 x 8 x 2 sets
Pendlay Row Myoreps
145 x 14
145 x 4, 4, 3
12/24
8 minutes of Pull-ups
8 minutes of Planks
15 x 4 sets of Tricep Pushdowns
15 x 4 sets of Curls
30 minutes of LISS via Bike
12/25
Competition Squat
225 x 6
245 x 6
255 x 6
265 x 6 x 2 sets
Competition Press
115 x 6
125 x 6
135 x 6 x 3 sets
Touch n Go Bench Myoreps
155 x 15
155 x 5, 5, 4