Demps Training Log

[demps]

Wasn't feeling super motivated, but I was able to get there. I used the workout to prove to myself that I still have the desire to push myself and keep improving.

1/7
Press 135x5 / 150x3 / 170x3 / 150x6 / 135x8
Chins 8x5 (I am going to stick to 5 sets since the higher reps seem to burn me out at more than this)
Situps 40x5
Incline db press 70sx12
bar curls 45x15 / 60x15 / 70x15
bar power curl 100x10

[demps]

back and ready to train again

1/15
squat 290x5 /310x5 /330x10 a bit of back rounding on these, but wanted to get the reps in
speed pull 135+monster minis x 7 (easy, I need to check if I used 185 last time with these bands)
db row 60x10 / 90x10 / 110x10 / 70x30

[demps]

1/17

bench 185x5 / 200x5 / 210x11 (new 11RM) / 200x6 / 185x8
chins 8x5
situps 40x5
bar curls 45x15 / 65x15 / 80x15
power curl 105x10
chins 35lbs x 4

[demps]

1/19
deads 405x5 / 455x1 / 485x1 / 335x8 (touch and go)
ssb squats 170x8 / 200x8 / 210x20
trap bar shrugs worked up to 225x13

[demps]

1/22
press 120x5 / 135x5 / 155x8 / 135x12
chins 9x5
situps 40x5
incline db bench 70sx13
dips 10x3

[demps]

1/24

squat 310x3 / 330x3 / 350x8 (first 5 is probably the best form I've had in a while)
power cleans 155 / 175 / 165 . (155 was good, the heavier sets were not)

[demps]

1/26

Practical strength for trainers seminar. This was awesome, I highly recommend it.

Squat worked to 365x2 (nothing terribly exciting here) might try a slightly narrower stance with toes out a bit more
Bench 225x2 / 245x2 all paused (finally got a proper bench setup taught to me)
Deads 425 / 475 / 505 / 525xfail (hitchin) need to slow down my setup and get back to pulling with better form. it was really helpful to get this looked at

[demps]

1/29

bench (all reps paused / working on new setup) 200x3 / 210x3 / 225x3 (failed 4) / 225x3x2
chins 10x2
bb complex row/pc /fs/press/ bs 95# 8/8/3/3/3
situps 25#x8
ez-curl 65x20 RP 5 RP 3

[demps]

1/31

Press 130x3/ 145x3 / 165x4 / 130x10
situps 40x5
db incline 70sx15
dips 10x3
bar curl 45x15 / 75x15

[demps]

squat 290x5 / 330x3 / 370x7 (PR 7RM)
bench 225x2 / 225x4 (failed 5) slight pause on these, still working on form
db rows 76x10 / 111x10
farmers carrys 250x2x1 / 350x1x2 / 430x1 / 500x1 PR