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Thread: Drew's PL training log

  1. #51
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    Wednesday 4/23 ME Lower:
    Reverse Band Squat (choked avg):
    3x315
    3x365
    3x405
    3x455
    2x495
    1x515
    1x525
    3x445

    DL off 3" blocks:
    3x225
    1x315
    1x365
    1x405

    Definitely need to see the back doc soon. Having some numbness in the right side, middle back whenever I lean forward. Squatting is fine but deadlifting is beginning to be a problem.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  2. #52
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    Friday 4/25 ME Bench:
    Bench w/Metal Catapult Medium grip:
    3x320
    3x370
    3x410
    2x430
    2x430

    Shirt with shoulder saver + doubled minis, comp grip:
    6x410
    3x430

    Incline DB Press (rest pause, 10 sec):
    80x15/8/1

    Incline Tate Press (rest pause, 10 sec):
    30x15/15/10

    Band reverse flies:
    2x20 10 sec rest


    Monday 4/28 DE Bench:
    Bench:
    3x135
    3x155
    3x175
    3x185
    3x195
    3x205
    3x215
    15x225

    JM Press (Rest Pause):
    70x15/15/10

    SS Side Lateral raise, Baseball grip curl, Front raise:
    3x10x15s

    1-arm underhand pushdown:
    3x20

    Hanging leg raise:
    3x15


    Went to the spinal ortho on Friday. X-rays were clear. He recommended more core work and re-evaluate if I start to get any numbness in the legs.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  3. #53
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    Wednesday 4/30 ME Lower:
    Squat +Avg Bands:
    5x135
    3x185
    3x225
    3x275
    3x315
    3x365
    2x385
    1x405

    Deficit Deads (1.5"):
    5x135
    5x225
    5x275
    5x315
    5x365

    Hanging leg raise:
    3x10

    First time doing banded squats in a very long time. My all time PR for this band was 3x425. I'm not too far off. Felt good.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  4. #54
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    Friday 5/2 ME Bench:
    Bench:
    5x95
    3x135
    3x185
    3x225
    3x255
    3x275
    3x295
    3x315

    Incline DB Press (rest pause, 10 sec):
    70x15/10/4

    Incline Tate Press (rest pause, 10 sec):
    30x15/15/10

    Band reverse flies:
    2x20 10 sec rest

    Monday 5/6 DE Bench:
    3x135
    3x155
    3x165
    3x175
    3x185
    3x195
    3x205
    3x215
    3x225

    Close grip bench:
    3x10x135

    CSR:
    15x45
    15x70
    15x90
    10x115
    10x135

    DB Lateral Raise:
    3x10x15

    1-arm underhand pushdown:
    3x20

    Hammer curl:
    3x8x40

    Hanging Leg raise:
    3x10

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  5. #55
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    Wednesday 5/7 ME Lower
    DL
    Worked up to 385

    Front Squat:
    5x135
    5x185
    5x225
    5x275

    Hanging Leg raise:
    3x10

    Really a miserable training day. I don't even know what the problem was.

    Friday 5/9 ME Bench
    Floor Press:
    Worked up to 3x315

    Incline DB Press (rest pause, 10 sec):
    70x15/10/8

    Incline Tate Press (rest pause, 10 sec):
    30x15/15/12

    Band reverse flies:
    2x20 10 sec rest

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  6. #56
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    Monday 5/12 DE Bench:
    3x3x135
    3x3x155
    3x3x175

    Incline DB Press:
    8x100
    8x100

    BB Row:
    10x135
    10x185
    10x225

    DL:
    5x225
    5x275
    5x315

    DB Side lateral:
    3x10x20

    1-arm underhand pushdown:
    2x20

    Wednesday 5/14 ME Lower:
    Squat:
    5x135
    3x185
    3x225
    3x275
    3x315
    3x365
    2x405
    1x425
    1x445

    SLDL:
    8x225
    8x275
    8x275

    Friday 5/16 ME Bench:
    Bench w/catapult:
    3x315
    3x365
    3x405
    1x435
    1x455

    Shoulder saver bench, med grip:
    26x225

    Incline Tate Press:
    2x10x45

    DB Side Lateral:
    2x10x25

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  7. #57
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    Monday 5/19 DE Bench:
    Bench w/short MM bands:
    3x3x135
    3x3x155
    3x175
    3x185

    BB Row:
    8x135
    8x185
    8x225

    DL:
    5x275
    5x315
    5x365

    Shrug:
    2x10x225

    Hanging Leg Raise:
    2x10

    DB Side lateral:
    2x10x25

    1-arm underhand pushdown:
    1x50
    Last edited by drew; 05-20-2014 at 06:50 AM.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  8. #58
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    Wednesday 5/21 ME Lower:
    Reverse band squat (Avg):
    5x225
    3x315
    3x365
    3x405
    3x455
    3x495
    1x535
    1x565
    1x585

    SLDL:
    5x225
    8x315
    8x315
    8x315

    Hanging leg raise:
    2x10

    45 back raise:
    2x10

    Felt really great. Last time I did reverse bands I hit 525. My goal was 3x495 and then 1x535. The 495 felt like I could have done 8 so I immediately knew I would at least be going to 565. 585 was a good push, maybe I could have gone 595 but I'm happy with the result. I decided to take a 3rd set on the SLDLs and glad I did the extra work.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  9. #59
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    Friday 5/23 ME Bench:
    Bench w/Short silver+red bands ~220lbs tension
    3x100
    3x140
    3x160
    Add 2-board:
    3x190
    3x210
    1x230
    Add shirt:
    3x280 2-board
    3x300 2-board
    Add chains ~80 lbs
    2x300 2-board
    2x300 1-board

    Incline bench, medium grip:
    3x135
    3x185
    8x225
    8x245
    8x255

    Tate Press SS w/bent over db lateral:
    2x20x35/20

    Everything felt great.

    Took the kids to Sesame Place for the weekend and had a great time. Didn't train yesterday, had to recharge the batteries.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  10. #60
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    Wednesday 5/28 ME Lower:
    Squats W/avg band:
    3x135
    3x185
    3x225
    3x275
    3x315
    3x365
    3x385
    1x405

    SLDL:
    8x225
    8x275
    8x325

    Hanging leg raise:
    2x10

    Friday 5/30 ME Bench:
    Bench w/Short silver+red bands ~220lbs tension
    3x100
    3x140
    Add 2-board:
    3x190
    1x230
    Add shirt:
    3x280 2-board
    3x320 2-board
    Add chains ~80 lbs
    2x320 2-board

    Incline bench w/shoulder saver medium grip:
    5x135
    5x185
    8x225
    8x245
    8x255

    Tate Press SS w/bent over db lateral:
    2x20x35/15

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  11. #61
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    Monday 6/2 DE Bench:
    Bench W/Short MM bands (black)
    5x95
    3x135
    3x145
    3x155
    3x165
    3x175
    3x185
    3x195
    3x205

    Incline DB Press:
    10x100
    7x100

    BB Row:
    8x135
    8x185
    8x205

    DL:
    5x275
    5x315
    5x385

    Did some light curls and shoulder work and some ab stuff.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  12. #62
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    Wednesday 6/4 ME Lower:
    DL:
    5x135
    3x185
    3x225
    3x275
    3x315
    3x365
    1x405
    1x455
    1x480
    1x495

    SLDL:
    8x335
    8x335

    (Set up to do Front squats but set the pins too high. Crashed into one side and almost killed myself righting the bar and getting it back in the racks instead of just dumping it and leaving it. I decided to quit while I was ahead.)

    45 Back raise:
    2x10

    The 495 DL was the most I've done in probably 3 years. It was a true max effort lift as I don't think I could have gotten 496. The increased volume definitely seems to be working out. Hopefully I can turn it into some PRs in the near future.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  13. #63
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    Friday 6/6 ME Bench:
    Bench w/Short silver+red bands ~220lbs tension
    3x100
    3x140
    Add 2-board:
    3x190
    1x230
    Add shirt:
    2x300 2-board
    2x340 2-board
    Add chains ~80 lbs
    1x340 2-board

    Incline bench w/shoulder saver medium grip:
    8x225
    8x245
    8x255

    Incline Tate Press SS w/bent over db lateral:
    2x15x35/20

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  14. #64
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    Monday 6/9 DE Bench:
    Bench:
    5x95
    3x135
    3x155
    3x165
    3x175
    3x185
    3x195
    3x205
    3x225
    1x275

    Incline DB Bench:
    8x100
    3x120 (Too awkward, not doing these again)

    BB Row:
    8x135
    8x185
    8x225

    DL:
    5x315
    5x365
    5x405

    DB Lateral Raise:
    10x20
    10x20
    10x25

    1-arm underhand pushdown:
    2x25

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  15. #65
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    Wednesday 6/11 ME Lower:
    Squat:
    5x135
    3x185
    3x225
    3x275
    3x315
    3x365
    1x405
    1x425
    1x455

    SLDL:
    5x225
    8x315
    8x345

    Also did some ab work.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  16. #66
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    Friday 6/13 ME Bench:
    Bench:
    10x50
    5x100
    3x140
    3x190
    2x230
    1x280
    1x320
    1x340
    1x365 PR
    1x370 PR

    Shirt:
    1x480 (2-board)
    1x535
    0x570

    DB Side Laterals:
    2x20x15s

    Band Pushdowns:
    3x20

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  17. #67
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    Monday 6/16 DE Bench:
    Bench:
    5x95
    5x135
    3x3x185
    3x3x205
    2x3x225

    Incline DB Press:
    12x100
    8x100

    BB Row:
    8x135
    5x185
    5x225

    DL:
    5x315
    5x365
    5x415

    DB Side Lateral:
    2x15x20s

    1-arm underhand pushdown:
    2x20

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  18. #68
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    Wednesday 6/18 ME Lower:
    Reverse band squat (Avg):
    5x225
    3x315
    3x365
    3x405
    3x455
    3x495
    1x545
    1x565
    1x590

    SLDL:
    3x225
    3x275
    8x315
    8x355

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  19. #69
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    Monday 6/23 DE Bench (Sort of):
    Bench:
    5x95
    5x135
    5x185
    5x225
    5x275
    5x295
    3x315

    Incline DB Press:
    8x100

    DL:
    5x225
    5x315
    5x365
    5x425

    I missed benching on Friday because of my son's baseball game. So I decided to go a little heavier than I normally would on a Monday. I was having a hard time with the dumbbells so after one set I just decided it was smarter to move on.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  20. #70
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    Wednesday 6/25 ME Lower
    Squats W/avg band:
    3x135
    3x185
    3x225
    3x275
    3x315
    3x365
    1x385
    1x410
    1x425

    SLDL:
    3x225
    3x275
    8x315
    8x365

    Old PR for banded squats was 3x425 from a long time ago when all I did was banded squats. I may have been able to get this for 2 yesterday. Knees are feeling beat up today.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  21. #71
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    Friday 6/27 ME Bench:
    Bench:
    10x95
    10x135
    10x185
    16x225
    10x135

    Pullups:
    3x10

    Did some other stuff, don't really remember.

    Saturday 6/28 Europa:
    Helped out and spotted. Vincent benched 900, in case you didn't know.

    Monday 6/30 DE Bench:
    Bench:
    5x95
    5x135
    3x185
    9x3x225, 3 grips.

    Incline Bench, Close Grip:
    5x135
    8x185
    8x205
    8x225

    Incline DB Press (Rest Pause):
    12,4x80

    Attempted to do Tate Press, but it was causing a lot of pain in my right elbow so I stopped.

    1-arm pushdown:
    2x15

    DB Lateral Raise:
    2x15x20

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  22. #72
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    Wednesday 7/3 ME Lower:
    Deadlift:
    5x135
    3x225
    3x275
    1x315
    1x365
    1x405
    1x455
    1x475
    0x500
    1x500

    SLDL:
    5x375

    First shot with 500 I started it way out in front and managed to get it to just above my knee but couldn't finish. Took a long break and did it again, set up much better and yanked the bar straight to knee-level, had to grind it out. It was a little ugly but I'll take it.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  23. #73
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    Quote Originally Posted by drew View Post
    Wednesday 7/3 ME Lower:
    Took a long break and did it again
    Good job! Way to not be denied, even by yourself!

  24. #74
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    Back from vacation. Had a great time.

    Monday 7/21 DE Bench:
    Bench:
    5x95
    5x135
    8x3x185

    Incline DB Press:
    3x10x70

    BB Row:
    3x10x135

    DL:
    5x225
    5x315
    5x365

    DB Side lateral:
    3x10x20

    Tabata:
    Battle ropes and band pull-aparts (2,1,2,1,2)

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  25. #75
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    Went in last night, played some racquetball and then benched the bar for 4 sets of 25.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

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