Darnell's Training Log

[DarnellTurner]

Ay page 2
12/31
Bench 5x140
3x155
175 AMRAP got 6
3x165
5x155
3x150
5x140
3x135
120 AMRAP got 13
20 yard sprints x6
Close grip bench
6x75
5x95
3x110
5x110
7x115 bumped up weight
4x115
6x115
8x115
Barbell curl 7x75
5x75
5x75
3 way tricepx30
Dumbbell pullover 10x45
9x55
8x55
7x55
Preacher curl 10x30
10x35
8x35

[DarnellTurner]

1/1 Very quick workout only had 25 minutes so skipped leg accessories, front squats.
Deadlift 3x195
3x195
3x195
3x195
3x195
3x195
3x195
3x195
3x195
Deadlifts are fun. 1 muscle up.

[DarnellTurner]

12/2 Decided to try out throwing. Couldnt throw due to rain se we just lifted.
Front squats 3x5 155
Power cleans 4x2 115
Pushups to failure x3
Curl to press 35s 2x8 started failing mid second set
Db rows 3x10
Jump rope conditioning
Box jumps

Started bench workout, couldnt even complete it even though it was a light day. Talked to coach, he said I can do my own workout during lifting sessions.

[DarnellTurner]

1/3 Realized my attemp at bench workout earlier was 10 pounds too heavy. Took a nap and tried again. Much better.
Bench 4x135
4x165
4x165
4x165
5x155
6x145
7x135
125 AMRAP got 12
Overhead press 6x60
5x70
3x85
5x85
7x85
4x85
6x85
6x85 was supposed to be 8, failed

[DarnellTurner]

First day practicing shot put.
Conditioning day
Warm up
8 100 meter strider
8 50 meter sprints
Throwing practice
Even though my technique was still pretty bad, my coach said I could probably throw 40 feet/meters (idk what they use, this is an american high school) by spring if I train hard.

[DarnellTurner]

Squats 205x5
230x3
255 AMRAP got 3
245x3
230x3
215x3
200x5
190x5
175 AMRAP got 9.
At first the AMRAP sets being low irked me, but later I realized it was partly due to all the sprints yesterday, and partly due to no mirror.
RDL with 25's 3x5
Supersetted with
Bulgarian split squats 3x5 each leg

Shotput workout

[DarnellTurner]

Deadlift 205x5
230x3
255 AMRAP 6 reps
245x3
230x3
215x3
205x3
190x3
175 AMRAP 13 or 14

Shotput workout.

[DarnellTurner]

1/6
Shotput workout

Arm was sore af

[DarnellTurner]

1/7 Bench 5x145
3x165
185 AMRAP got 5 PR!
3x175
5x165
3x155
5x145
3x135
125 AMRAP got 10
Closegrip bench 6x95
5x105
3x115
5x115
7x115
4x115
6x115
8x115

Feels great to 5rm what your max was 2 months ago.

[DarnellTurner]

1/9
Bench press 8x135
6x155
4x175
4x175
4x175
5x165
6x155
7x145
135 AMRAP got 10
OHP 6x60
5x70
85x3
85x5
85x7
85x4
85x6
85x8 got 6
Kinda disappointing on OHP, I didn't improve at all
Barbell row 5x90
5x100
5x100
Db Bench 5x65s
6x65s
5x65s
Curl 7x70
7x70

[DarnellTurner]

1/10 squats 5x205
3x235
260 AMRAP got 5 PR
3x250
3x235
3x220
5x205
5x195
185 AMRAP got 9
Powerclean 2x95
2x115
2x115
2x115
I was getting light headed
Calf raise 20x220
20x220
20x220
Quad extension 10x90
10x100
9x100
RDL 10x30s
10x30s
10x30s
GHR 10x10
10x10
10x10

Its kinda sad reading through a log that's really interesting from a few years ago, then it abruptly ends without you ever finding out if they met their goal.

[DarnellTurner]

1/11 OHP
5x90
3x100
115 AMRAP got 2
3x110
3x100
3x95
5x90
5x85
80 AMRAP got 11.
Incline bench 6x80
5x105
3x125
5x120 lowered weight
5x120 couldnt get 7
4x120
6x115 lowered weight
4x115 lol im **** at incline
Db bench 6x65s
8x65s

[DarnellTurner]

1/12 shot out practice, measured my distance for the first time and got 31. Eh.

[DarnellTurner]

1/13 Deadlift 5x225 overhand
3x240 overhand
270 AMRAP got 7 Huuuuuuuge PR.
3x255
3x240 overhand
3x230
3x215
3x200
185 AMRAP got 10 shoulda gone harder.
Wanted to work on grip so tried double overhand on some lighter sets. Didn't seem that bad but when I tried to front squat my hand was tingling then burning badly. Couldn't front squat at all.
Barbell row 102.5x3
102.5x3
102.5x3
Low row 7x140
9x140
8x140
Pullupx5
Chinupx5
Db Row 40x8
40x8
40x8
Ab work

Bodyweight is now up to about 168-170 at night

[DarnellTurner]

1/14 Bench 5x155
3x175
195 AMRAP got 2
3x185
5x175
3x165
5x155
3x145
135 AMRAP got 10
Closegrip bench 6x80
5x105
3x125
5x125
7x125
4x125
6x125
8x125
Curls 10x70
7x70
6x70
3 way tricep 30x30
30x30
Pullover 9x55
7x55
7x55

6x40 yard sprints timed one got 4.38. I'm definitely not that fast.
10 yard sprints various starts

[DarnellTurner]

Bench 8x135
6x160
4x180
4x180
4x180
5x170
6x160
7x145
135 AMRAP got 11(PR)
Overhead press
6x65
5x75
3x90
5x90
7x90
4x90
6x90
8x90 I fail this set literally every time, only got 6
Barbell row 5x105
5x105
5x105
Explosive pullups x5
X5
X5
Curl 6x75
7x65
6x65
Preacher curl 8x30
10x30
8x30
3 way tricep 30x30
30x30
Cable fly 10x20
10x20
10x20

55 yard sprints x4
10 yard flys x3

[DarnellTurner]

1/18
Squat 5x215
3x240
275 AMRAP. Got 2. This was 5 pounds heavier then it should have been but setup was more convenient. Really think I could have got 3 but my spotter told me to put it up.
3x255
3x240
3x230
5x225
5x225
Didn't do burnout set because I have throwing meet tomorrow
Measured a couple throws, got 33 a few times.

[DarnellTurner]

1/21 Had my worst workout in a long time, I think probably because i was 1000-1500 calories under what I need the day before.
Bench 5x160
3x180
200 AMRAP got 1
3x190 got 2
5x180 got 2
3x170
5x160
3x145
135 AMRAP got 12
CGBP 6x85
5x105
3x125
5x125
7x125
4x125
6x125
8x125
Workout was going so bad at this point I just did a bunch of drop sets for arms to get a nice pump

[DarnellTurner]

1/23
Deadlift 5x225
3x255
285 AMRAP got 7
3x270
3x255
3x240
3x225
195 AMRAP did 12
Db push press 5x45s
5x50s
5x55s
Little bit of abs
Throwing

[DarnellTurner]

1/24
Bench press 8x135
6x160
4x180
4x180
4x180
5x170
6x160
7x145
135 AMRAP got 8
OHP 6x60
5x70
3x85
5x85
7x85
4x85
6x85
8x85
Db bench 6x65s
6x65s
4x65s

[DarnellTurner]

1/27 Had a meet the next day so only did squats and skipped last burnout set
5x225
3x250
2x280
3x265 only got 2
3x250
3x235
5x225
5x205

[DarnellTurner]

1/28 Bench press
5x160
3x180
200 AMRAP got 2
3x190
5x180
3x170
5x160
3x145
135 AMRAP got 14 big PR
CGBP
6x85
5x105
3x125
5x125
7x125
4x125
6x125
8x125
Barbell Curl 9x70
6x70
5x70
Tricep pulldowns 3 sets of 8

[DarnellTurner]

1/29
Deadlifts-5x235
3x270
300 AMRAP got 4
3x285
3x270
3x250
3x225
205 AMRAP got 10
I stopped doing touch and go deadlifts and started doing a full stop between each rep which is why amrap sets weren't fantastic.
Front squats 3x105
5x135
3x165
5x165
7x165
4x165
6x165
8x165 got 7
Really happy with front squats
Barbell row 5x110
5x110
4x110
Lat pulldown 8x100
7x110
7x110
Abs

I had my last track meet saturday, which went awful, but I thinki still have practice since I'll be throwing in the spring.

[DarnellTurner]

1/30
Bench 8x140
6x160
4x185
4x185
4x185
3x185 (forgot to switch weight to 170)
5x170
6x160
7x150
140 AMRAP got 7
OHP 6x65
5x75
3x90
5x90
7x90
4x90
6x90
8x90 got 7
Pullup x5
Chinup x8
Pullup x5
Db bench 8x55
8x60
6x65
Basketball

[DarnellTurner]

1/31 Squats 5x225
3x255
285 AMRAP got 3 reps PR
3x270
3x255
3x240
5x225
5x210
9x190
Sumo deadlift-learning technique w/25s on each side.
RDLs
15x35s
15x35s
15x40s
Calf Raises
25x220
25x220
25x220
Leg press 20x320
8x410
8x410
8x410
Hamstring curl
8x90

[DarnellTurner]

2/1 Overhead press
5x95
3x105
120 AMRAP got 2
3x115
3x105
3x100
5x95
5x90
80 AMRAP got 13
Incline Bench
6x95
5x110
3x125
5x115
5x115
Chest press 8x125
7x130
7x130
Lateral DB raise
11x12.5s
8x15
8x15
Wide grip pause bench press
8x115
8x125
8x125
Shrugs 25x45
25x45
25x45

Good workout, but ended up getting sick the two days after which ****ed up my schedule

[DarnellTurner]

2/4 Was recoverring from virus so not my best workout
Deadlift 5x245
3x275
310 AMRAP got 3
3x295
3x275
3x260
3x245
3x225
Front squat 6x105
5x135
3x165
5x165
7x165
Rows 8x100
8x100

[DarnellTurner]

2/5 Bench press 5x135
5x160
3x185
205 AMRAP got 2 PR
195x3 got 2
185x5 got 3
3x170
5x160
3x150
135 AMRAP got 10
Did dips instead of CG Bench
x8
x8
Assisted x15
Dropped 13 in a Bball game an hour later.

Calling it now, final score to SB is 37-35 New England

[DarnellTurner]

Those dips messed up my shoulder, I think I strained a trap. Out of commission last two days, gonna try squats tomorrow if my shoulder is still out

[DarnellTurner]

2/8 Squats 5x230
3x260
290 AMRAP got 2
3x275
3x250
3x245
5x230
5x215
200 AMRAP got 10

As of 2/10 shoulder still hurting, unable to do much