Demps Training Log

[demps]

8/6

bench 200x5 / 225x3 / 250x2 / 200x10
chins 50 total
press 95x10x5
situps 25x2
sprints x 7

[demps]

8/9

squat 320x5 / 360x3/ 405x3 / 320x5
power clean 125x5 / 140x3 / 155x1
chins 8x1
prowler 100x8x1min rest all high handles

squat was really good today. Trying to get less nervous going over 400. Weight felt fine once I hit the first rep.

[demps]

8/11

press 130x5 / 150x3 /165x6 / 130x13
chins 55 total
situps 25x4
bench 175x10x5
ez-curl 65x20 rest/pause 6 / rp 4
prowler 90xup(HH) and back (LH) x 2

[demps]

8/16

deads 355x5 / 405x3 / 450x3
db rows 60x25
ssb squats 200x10x5

finally finished up a full 5/3/1 cycle. The ssb squats are brutal, but I feel they address a lot of my weak points in the squat. Taking a week off for vacation, then back to a new cycle. Adding 5lbs to all lifts and probably 10 to deads.

[demps]

8/27

back in the game. We'll count this a ramp-up workout. May need one for lower body as well, we'll see

Bench 175x10 / 205x5 / 230x4 /205x4 / 175x10
Chins 30 (3s)
Situps 25x4
Press 95x10x5
Ez-curl 75x12 RP 5 RP 4
sprints x 10

[demps]

8/30

still getting the rust off, but not too bad

Squat 280x5 / 325x5 / 365x5 / 280x5
Power Clean 110x5 / 130x5 / 145x5
DB Row 60x20
Prowler 90lbs x 8 x 1 min rest

[demps]

9/1
Press 115x5 / 135x5 / 155x8 / 115x15
Chins 40 (4s)
Situps 25x4
Ez-curl 85x13 RP 5 RP 3
Bench 145x10x5
Prowler 90x 10(HH) x 1min rest

[demps]

9/4

DL 310x5 (DOH) / 360x5 / 410x6 (new 6rm)
DB Row 60x25
Squats 225x10x3

[demps]

9/6

Dropped bench training max, so hopefully that will help. I tried to line up the reps with my press.

Bench 165x5 / 190x5 / 215x10 / 165x14
Chins 48 total
Situps 25x4
Press 95x10x5
Ez curl 90x10 RP 4 RP 3
Prowler 90x10 (HH) x 1 min rest

[demps]

9/8

squat 300x3 / 345x3 / 385x3 / 415x1 / 300x10
power clean 120x3 / 135x3 / 155x3
db row 70x15
prowler 90x12x 1 min rest (alt HH / LH)