Training Log

[AnfoAjax]

May 16th

Seated Overhead Press - Close Grip
135 x 10
170 x 10
175 x 10
180 x 10

Dumbell French Press
50 x 12
50 x 12
45 x 15
45 x 15

Dumbell Rear Delt Flye - Low Incline
50 x 15
50 x 15
50 x 15

Tricep Pushdown - Straight Bar
160 x 30
160 x 30

Tricep Pushdown - Rope
160 x 20
160 x 20
160 x 20

 

[AnfoAjax]

May 17th

Sumo Block Pull - Right Below Kneecap
135x5
225x2
315x2
405x1
500x1
565x1
600x10
600x10

Beltless Raw Squat - Close Stance, Toes Out @ 55%
365 x 5
365 x 5
365 x 5
365 x 5

Lying Leg Curl
150 x 15
160 x 12
170 x 12
180 x 10

Seated Leg Curl
100 x 20
100 x 20
100 x 20

 

[AnfoAjax]

May 19th

Bench Press - Paused
135 x 10
225 x 20
225 x 20

Seated Overhead Press - Close Grip
135 x 3
175 x 10
180 x 10
185 x 10

Dumbbell French Press
60 x 8
60 x 8
60 x 8

Incline Press - Plate Loaded
225 x 15
315 x 12
315 x 12

Sitting Face Pull - Rope
160 x 20
160 x 20

 

[AnfoAjax]

May 20th
Sumo Deadlift - Touch and Go
135 x 5
135 x 5
225 x 3
315 x 2
405 x 1
495 x 1
595 x 7 (Plate Slide Off)
595 x 5 (Gassed)

Barbell Row - Cheat
315 x 15
365 x 5
405 x 10

Dumbell Row
110 x 15
120 x 12
130 x 12

 

[AnfoAjax]

May 25th
Conventional Deadlift - 2" Deficit
135 x 5
225 x 5
315 x 5
405 x 5
475 x 3
525 x 11

Barbell Row
315 x 6
365 x 6
385 x 6

Dumbell Row
110 x 20
110 x 20
110 x 20

 

[AnfoAjax]

May 23
Bench Press - Paused
135 x 5
225 x 4
255 x 4
275 x 2
335 x 5
335 x 5
335 x 5

Seated Overhead Press - Close Grip
135 x 3
175 x 3
190 x 11
185 x 11

Incline Bench - Dumbbell
50 x 8
60 x 8
70 x 8

Plate Loaded Incline Press
315 x 8
365 x 8
405 x 8

Sitting Cable Face Pull
170 x 20
170 x 20

Note: This session was 2 days ago. I forgot to log.

 

[AnfoAjax]

May 28th
Beltless Squat - Close Stance, Toes Out
135 x 5
225 x 2
315 x 2
365 x 1
425 x 8 / RIR 4

Leg Press
605 x 15
705 x 15

Barbell Hyperextension
285 x 12
300 x 10

 

[AnfoAjax]

May 27th
Paused Bench Press
135 x 5
185 x 5
225 x 5
285 x 5
320 x 1
340 x 5 RIR 2

Note: This was the session from the night before.

 

[AnfoAjax]

May 30th

Beltless Squat - Close Stance, Toes Out
135 x 5
225 x 3
315 x 2
405 x 1
450 x 6 RIR 3

Barbell Row - Body English Involved
225 x 5
275 x 5
315 x 24
315 x 19

Standing Single Leg Curl
3 x 60 x 15

Seated Leg Curl
110 x 8
130 x 8
150 x 8
170 x 8

 

[AnfoAjax]

June 8th (Missed a week of logging)

Beltless Squat - Close Stance, Toes Out
135 x 2
225 x 2
315 x 2
385 x 2
425 x 2
460 x 7 RIR 3

Yates BB Row
225 x 5
300 x 20
340 x 20

Leg Press - Deadlift Stance
725 x 12

Barbell Hyperextension
135 x 2
225 x 2
260 x 2
290 x 12

Barbell Skullcrusher
135 x 12
135 x 12
140 x 8

Overhead Press - Seated BTN
165 x 15
170 x 10

Dumbell - Rear Delt Flye @ Incline
40s
2 Sets of 25 Reps

Pullups
3 Sets of 14 Reps

 

[AnfoAjax]

06/10
Beltless Squat - Close Stance, Toes Out
3 x 135 x 3
225 x 2
315 x 2
385 x 2
425 x 2
470 x 7 RIR 2

Leg Press - Single Leg (Conv DL Stance)
4 x 225 x 8

Glute Press Machine
3 x 200 x 10

Cable Pullthrough
3 x 220 x 15

 

[AnfoAjax]

June 12th

Beltless Squat - Close Stance, Toes Out
2 x 135 x 6
2 x 225 x 6
315 x 2
395 x 2
435 x 2
480 x 7 RIR 1

Beltless Squat - Regular Stance, Paused
5 x 315 x 4

Leg Press - Single Leg (Conv DL Stance)
2 x 275 x 8

GHR
3 x BW x 20

Barbell Skullcrusher / JM Press
95 x 5
115 x 5
145 x 10
145 x 8

Seated BTN Press
135 x 5
170 x 18
180 x 8

Pushups (Bench Width Grip)
3 x BW x 41

Pullups ( Deadlift Width Grip)
2 x BW x 18

 

[AnfoAjax]

June 16th

Convetional Deadlift - 1.5" Deficit
2 x 135 x 3
2 x 225 x 3
315 x 2
405 x 2
455 x 1
515 x 1
560 x 9

 

[Hyde]

I’m in!

Do you have one of those fancy seated overhead press racks where you can unrack the barbell over your head, or do you have to pull an adjustable bench up to the power rack?

 

[AnfoAjax]

I’m in!

Do you have one of those fancy seated overhead press racks where you can unrack the barbell over your head, or do you have to pull an adjustable bench up to the power rack?

Both. Usually I do it from the seated racks, its designed very well, well enough that I can unrack the bar myself even with something like 225 loaded on. It's terrible for Behind The Neck Pressing though, the seat doesn't go far enough forward.

I injured the ligaments around my pec and anterior delt a few weeks ago (my best guess), so I've been doing BTN Presses in the Power Rack.

 

[Hyde]

Both. Usually I do it from the seated racks, its designed very well, well enough that I can unrack the bar myself even with something like 225 loaded on. It's terrible for Behind The Neck Pressing though, the seat doesn't go far enough forward.

I injured the ligaments around my pec and anterior delt a few weeks ago (my best guess), so I've been doing BTN Presses in the Power Rack.

Yep, I know exactly what you mean. Those racks are great for front pressing, but they aren’t built for behind (unless they have those trick jcups that swing back when you unrack).

Sucks about the strain; hopefully it bounces back in a month or so.

 

[AnfoAjax]

Yep, I know exactly what you mean. Those racks are great for front pressing, but they aren’t built for behind (unless they have those trick jcups that swing back when you unrack).

Sucks about the strain; hopefully it bounces back in a month or so.

Appreciate it. I had some numbers I wanted to hit on my Bench but that put a stop to it lol. This training cycle was focused on bringing up my weaknesses. It still has me beat to ****, haven't logged a lot of it except the end here

I'm taking a week off and deloading the following week before I start to do some periodization again, hope it does my body some good.

 

[Hyde]

Appreciate it. I had some numbers I wanted to hit on my Bench but that put a stop to it lol. This training cycle was focused on bringing up my weaknesses. It still has me beat to ****, haven't logged a lot of it except the end here

I'm taking a week off and deloading the following week before I start to do some periodization again, hope it does my body some good.

Yeah you can only push so long before you have to wave it back and start ramping back up steadily.

Ironically, when you start strength training you have to learn to work so much harder than you ever have…then as years pass you have to spend most of your time learning how to NOT work as hard as possible in order to try to minimize injury but keep the ball rolling.