Demps Training Log

[demps]

7/12

A bit of a strange training day.

After work did
4 flights of stairs x 10
some curlz

Went out and ate a large plate of wings and some beers. We then decided to go pull some deads around 10:30. Worked up to 405x5. Hit the min reps for my 5s week, so its all good.

[demps]

7/14

I needed to work out some squat form creep. We finally narrowed it down to driving out of the bottom with my elbows. my left side is more flexible, so it was causing the bar to dip to the left side. Also, this was probably pushing me forward a bit as well. Hopefully I'll have this figured out for next time.

Squat 275x5 315x5 335x5x2 345x5 355x4
DB row 50lbsx25
Prowler 90lbsx up+back x 4

[demps]

7/17

ok, I think I have things worked out to start up for real on 5/3/1. I don't know if I can handle just two days a week, so it maybe turn into 3.

Dips 15x4
Situps 25x4
Bench 170x5 / 200x5 / 225x5 / 170x13
Press / Chins (95x10/7)x3
Sprints x 10

My bench still sucks.

[demps]

7/19

finally some decent lifts. got the squat form mostly worked out.

squat 275x5 / 320x5 / 360x8 (+1 rep for rep max)
power clean 105x5 / 125x5 / 140x5
prowler 90lbs x up and back x 4

[demps]

7/20
Press 115x5 / 135x5 / 150x8 / 115x12
Chins 3x10 between pressing/bench
Situps 25x2
Bench 175x10x3
Tricep Ext/ Ez-Curl 75x8x1
Prowler 90x10

[demps]

7/23

Was in a bit of a rush, but got in a decent session
Deads 310x5 / 355x5 / 405x6
Squat 225x10x2
DB Row 50x20 / 50x15

[demps]

7/25
bench 185x3 / 210x3 / 240x4 (failed 5) / 185x14
chins 3x13 between sets
situps 25x4
press 95x10x4
prowler 90x up + back x 4

[demps]

starting to get some momentum going on 5/3/1

squat 300x3 / 340x3 / 385x5 / 300x8
power clean 115x3 / 130x3 / 150x3
db row 60x20
chins 12x1
prowler 88x hi/low alt x 20 x 1 min rest PR

[demps]

7/30

A little under the weather today, but had a good session.

Press 125x3 / 140x3 / 160x6 / 125x11
Chins (sets of 3 and 4): 42 total
Situps 25x1
Bench 175x10x4

[demps]

8/4

finally back in the gym, almost back to 100%

deads 335x5 / 380x3 / 430x4 a new 4RM for me
SSB squats 195x10x5
db rows 50lbs x 30

hopefully back to conditioning next week