Felt like it was time to make a new log, moved to the Workout Journals seeing how I'm not currently a competitive powerlifter.
About me: I started lifting when I was around 12 or 13 years old when I was on the wrestling and track & field teams in school. I took on a more power-based approach to training ~2 years ago after I tore my pec. Since then, I've hit the following:
[Format: (Sets x Weight x Reps) or (Weight x Reps)]
Bench: 10x315x3 / 360x1
Overhead Press: 225x1
Squat: 10x385x3 / 375x11 (10th set) / 430x3 (all paused and beltless)
Deadlift: 3x455x3 double overhand / 465x10 (both beltless)
Rack Rows: 10x315x3 / 315x7 (10th set)
The goal's to improve on these lifts as much as I can.
|
Thread: The Road
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11-20-2018, 09:02 PM #1
The Road
Last edited by trey1x1; 11-20-2018 at 09:19 PM.
Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
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11-20-2018, 09:04 PM #2
Squat (paused and beltless)
45x5
95x5
135x3
185x3
225x2
275x2
315x1
365x1
385x3
385x3
385x3
385x3
385x3
385x3
385x3
385x3
385x3
385x3
^This is a 10 pound PR for my 10x3 and didn't feel like a max. I usually follow Tuesday's squats with Good Mornings but I wanted to save some energy for my deadlift day because I've had trouble getting my volume in lately
Bodyweight 247.8Last edited by trey1x1; 11-20-2018 at 09:20 PM.
Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
11-21-2018, 03:02 PM #3
Bench
45x12
95x3
135x3
185x2
225x8
225x8
225x8
225x8
225x8
Close Grip Bench
135x12
135x12
135x12
135x12
135x12
Rack Rows
45x12
95x3
135x3
185x2
225x8
225x8
225x8
225x8
225x8
Pendlay Rows
135x12
135x12
135x12
135x12
135x12
Strained my pec two weeks ago so I have to go light on these
Bodyweight 247.8 with breakfast and lunchLog: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
11-22-2018, 06:13 PM #4
Squat (beltless)
45x5
95x3
135x3
185x2
225x2
275x1
330x8
330x8
330x8
330x8
330x8
330x8
330x8
330x8
330x8
330x8
Bodyweight 245.6Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
-
11-23-2018, 05:38 PM #5
Bench
45x20
95x5
135x3
185x2
225x8
225x8
225x8
225x8
225x8
225x8
225x8
225x8
225x8
225x8
Rack Rows
45x20
95x5
135x3
185x2
225x8
225x8
225x8
225x8
225x8
225x8
225x8
225x8
225x8
225x8
Plate Face Pulls
10x10
10x10
10x10
10x10
10x10
Bodyweight 245.6Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
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11-24-2018, 04:50 PM #6
Deadlift (double overhand and beltless)
135x5
225x3
315x2
405x2
475x3
475x3
475x3
475x3
475x3
^Big PR, but to clarify I hit this with my bar at home that's significantly bent, making it easier to grip. Still, I'm pretty sure that I've never been able to do this so I know I'm most likely getting better
Squat (beltless)
45x5
95x3
135x3
185x2
235x2
290x5
290x5
290x5
290x5
290x5
^Had some knee issues, went to GMs instead
Good Morning
45x10
95x5
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
Bodyweight 247.8Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
11-26-2018, 08:17 PM #7
Since I've been doing triples since March I'm switching my focus to doubles (bench-wise anyway)
Bench (2 minute rests)
45x20
95x5
135x3
185x2
225x1
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
^Only 9 sets because my pec was feeling raw
Rack Rows (1 minute rests)
45x20
95x5
135x3
185x2
225x1
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
Alternating Dumbbell Face Pulls
10x10
10x10
10x10
10x10
10x10
Bodyweight 247.2Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
11-27-2018, 08:05 PM #8
Squat (paused and beltless)
45x5
95x3
135x3
185x2
225x2
275x2
315x2
365x1
395x3
395x3
395x3
395x3
395x3
395x3
395x3
395x3
395x3
395x3
^+10 PR
Bodyweight 247.2Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
-
11-28-2018, 08:36 PM #9
Warmed up for bench but my pec's still off, gonna work OHP for a bit while it heals up
Overhead Press (beltless, lowered to chin height)
45x15
95x3
135x2
175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x17 (last rep was a push press)
I haven't worked this lift in a while and I'm not sure what my PRs are (besides the 225x1) but I think this is progress from working bench
Rack Rows
45x15
95x5
135x3
185x2
225x8
225x8
225x8
225x8
225x8
225x8
225x8
225x8
225x8
225x8
Cable Face Pulls
20x20
20x20
20x20
20x20
20x50
Bodyweight 247.8Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
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11-29-2018, 08:03 PM #10
Squat (beltless)
45x5
95x3
135x3
185x2
235x2
285x2
325x8
^Was supposed to be 335, this set didn't count
335x8
335x8
335x8
335x8
335x8
335x8
335x8
335x8
335x8
335x8
Bodyweight 247.2Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
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11-30-2018, 07:01 PM #11
Overhead Press
45x10
95x10
135x2
180x3
180x3
180x3
180x3
180x3
180x3
180x3
180x3
180x3
180x3
Rack Rows
45x10
95x10
135x2
180x3
180x3
180x3
180x3
180x3
180x3
180x3
180x3
180x3
180x3
Cable Face Pulls
20x10
20x20
20x30
20x20
20x10
Bodyweight 248.8Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
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12-01-2018, 06:10 PM #12
Deadlift (beltless, no chalk)
135x3
225x3
315x2
^After this some guy at the gym pushed me and told me I was being too loud lol
405x1
485x3
485x3
Grip was slipping at the end of the third rep and the guy complained to the gym staff so I moved on to squats. Deadlifts are feeling very good lately but in my current gym I can't use chalk so the heavier weights get hard to work. Might be getting straps soon so I can actually hit volume while I'm here
Squat (beltless)
45x5
95x3
135x3
185x2
225x2
275x1
295x5
295x5
295x5
295x5
295x5
295x5
295x5
295x5
295x5
295x5
+ Pyramid sets x30 on an ab machine
Bodyweight 249.8, been around 4k cals the past few daysLog: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
-
12-03-2018, 09:14 PM #13
Overhead Press
45x10
95x5
135x2
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
Close Grip Bench
45x20
95x5
135x10
135x10
135x10
135x10
Rack Rows
45x10
95x5
135x2
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
135x10
135x10
135x10
135x10
Cable Face Pulls
20x20
20x20
20x20
20x20
20x20
Bodyweight 247.6Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
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12-04-2018, 06:55 PM #14
Squat (paused, beltless)
45x5
95x3
135x3
185x2
225x2
275x2
315x2
365x1
405x3
405x3
405x3
405x3
405x3
405x3
405x3
405x3
405x3
405x3
^+10 PR
Bodyweight 249.0Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
12-05-2018, 08:07 PM #15
Overhead Press
45x20
95x3
135x2
165x2
190x5
190x5
190x5
190x5
190x5
190x5
190x5
190x5
190x5
190x12
Rack Rows
45x20
95x3
135x2
165x2
190x5
190x5
190x5
190x5
190x5
190x5
190x5
190x5
190x5
190x12
Bodyweight 248.2Last edited by trey1x1; 12-05-2018 at 08:44 PM.
Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
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12-06-2018, 08:05 PM #16
Fatigued from Tuesday so I went light today
Squat (beltless, 1 minute rests)
45x5
95x5
135x3
185x2
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10Last edited by trey1x1; 12-06-2018 at 08:15 PM.
Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
-
12-07-2018, 06:08 PM #17
Overhead Press
45x20
95x10
135x3
175x10
175x10
165x10
165x10
165x10
165x10
165x10
165x10
165x10
165x10
165x10
165x10
Rack Rows
45x20
95x10
135x3
175x10
175x10
165x10
165x10
165x10
165x10
165x10
165x10
165x10
165x10
165x10
165x10
Dumbbell Face Pulls
10s x20
10s x20
10s x20
10s x20
10s x20
Bodyweight 248.2Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
12-09-2018, 05:24 PM #18
Low intensity today
Rack Pulls (low)
135x5
225x3
315x8
315x8
315x8
Squat (beltless)
45x5
95x3
135x2
185x2
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
12-10-2018, 07:06 PM #19
Overhead Press
45x10
95x5
135x3
165x2
195x10
195x10
195x10
195x10
195x10
195x9
195x10
195x8
195x9
195x10
Incline Bench
45x10
95x5
135x8
135x8
135x8
135x8
135x8
Rack Rows
45x10
95x5
135x3
165x2
195x10
195x10
195x10
195x10
195x10
195x10
195x10
195x10
195x10
195x10
135x8
135x8
135x8
135x8
135x8
Alternating Plate Face Pulls
10lb x10
10lb x10
10lb x10
10lb x10
10lb x10
Bodyweight 247.0Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
12-11-2018, 07:09 PM #20
Squat (paused, beltless)
45x5
95x3
135x2
185x2
225x2
275x2
315x2
365x1
415x3
415x3
415x3
415x3
415x3
415x3
415x3
415x3
415x3
415x3
^+10 PR
Bodyweight 248.4Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
-
12-12-2018, 11:04 PM #21
Overhead Press
45x15
95x5
135x3
165x10
165x10
165x10
165x10
165x10
Close Grip Bench
45x15
95x5
135x3
185x10
185x10
185x10
185x10
185x20
Barbell Rows (thumbless)
45x15
95x5
135x3
165x10
165x10
165x10
165x10
165x10
185x10
185x10
185x10
185x10
185x20
Alternating Dumbbell Face Pulls
15x10
15x10
15x10
15x10
15x10
Bodyweight 247.8Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
12-13-2018, 04:17 PM #22
Squat (beltless)
45x5
95x3
135x3
185x2
225x2
275x2
315x1
340x8
340x8
340x8
340x8
340x8
340x8
340x3
^Felt a bit too sketchy so I stopped. Tried going down to 225 after but still felt dangerous so I called it
Bodyweight 249.8Last edited by trey1x1; 12-13-2018 at 04:46 PM.
Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
12-14-2018, 04:50 PM #23
Moderate-Close Grip Bench
45x15
95x5
135x3
185x20
165x20
145x20
125x20
105x20
95x20
85x20
75x20
65x20
55x20
45x20
Behind the Neck Press
45x5
95x10
95x10
95x10
95x10
95x10
95x10
95x10
95x10
95x10
95x10
EZ Bar Tricep Extensions
9x Idk x20
Idk x50
Alternating Dumbbell Face Pulls
15x10
15x10
15x10
15x10
15x10
Just some light push today, not gonna squat tomorrow after deadlifts so I'll do my row sets then
Bodyweight 249.0Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
12-15-2018, 06:16 PM #24
Deadlifts (double overhand, beltless)
140x3
230x3
320x3
410x3
410x3
410x3
410x3
410x3
Barbell Rows
45x15
95x5
135x3
185x20
185x20
185x20
185x20
185x20
185x20
185x20
185x20
185x20
185x20
95x100
15 minutes cardio
Bodyweight 248.8Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
-
12-17-2018, 01:45 PM #25
Overhead Press
45x20
95x5
135x3
185x2
225x1
205x11
^Pretty sure my PR with 205 was 4 reps so this is progress, could definitely push ohp more but I'd rather focus on bench
Moderate Grip Bench
45x12
95x5
135x3
185x20
185x20
165x20
165x20
165x20
Barbell Rows
45x20
95x5
135x3
185x2
225x3
205x11
185x20
185x20
185x20
185x20
185x20
Bodyweight 247.4Last edited by trey1x1; 12-17-2018 at 02:13 PM.
Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
12-18-2018, 08:44 PM #26
Squat (paused, beltless)
65x5
115x3
155x3
205x3
245x2
295x2
335x2
385x1
425x3
425x3
425x3
425x3
425x3
425x3
425x3
425x3
425x3
425x3
^+10 PR
15 minutes cardio
Bodyweight 249.4Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
12-19-2018, 04:47 PM #27
Moderate Grip Bench (pinkies inside rings)
45x20
95x5
135x3
185x20
185x20
185x20
185x20
185x20
185x20
185x20
185x20
185x20
185x20
Pec felt better for these, gonna build some strength in the higher reps for a while because I keep getting injured with 10x3s
Barbell Rows
45x20
95x5
135x3
185x20
185x20
185x20
185x20
185x20
185x20
185x20
185x20
185x20
185x20
Alternating Dumbbell Face Pulls
15x10
15x10
15x10
15x10
15x10
Bodyweight 248.0Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
12-20-2018, 01:47 PM #28
Squat (beltless)
45x5
95x3
135x2
185x2
225x8
225x8
225x8
225x8
225x8
225x8
225x8
225x8
225x8
225x8
15 minutes cardioLog: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
-
12-21-2018, 05:00 PM #29
Moderate-ish Grip Bench (ring fingers on rings)
45x20
95x5
140x3
190x20
190x20
190x20
190x20
190x20
Bench (maximum legal grip)
45x20
95x3
135x8
135x8
135x8
135x8
135x8
Barbell Rows (<1 minute rests)
45x20
95x5
140x3
190x20
190x20
190x20
190x20
190x20
190x20
190x20
190x20
190x20
190x20
Alternating Dumbbell Face Pulls
15x10
15x10
15x10
15x10
15x10Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
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12-22-2018, 05:58 PM #30
Deadlift (double overhand, beltless)
135x3
225x3
315x2
420x3
420x3
420x3
420x3
420x3
Hamstring felt tight, went with some light upper
Fat Grip Overhead Press
45x10
95x10
115x10
115x10
115x10
115x10
115x10
FG Behind the Neck
45x10
75x10
75x10
75x10
75x10
75x10
FG Barbell Rows
45x10
95x10
115x10
115x10
115x10
115x10
115x10
115x10
115x10
115x10
115x10
115x10
Decline Crunch
Bw x20
+25x12
+25x12
+25x12
+25x12
+25x12
Alternating Dumbbell Face Pulls
15x10
15x10
15x10
15x10
15x10
20 minutes cardio
Bodyweight 249.0Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
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