Mega_Man - Training Log

[Mega_Man]

Figure I should have a real log for once.

Age: 20
Height: 5' 11"
Bodyweight: 170lbs

My 5RM's as of 9/17/12:
Squat: 210. low bar, below parallel.
Bench: 155.
Press: 115. Cleaning the weight before pressing.
Deadlift: 255. deadstop.
Chinups: 13.
Pullups: 10.

Workout A
Squat 3x5
Press 3x5
Chins/Pullups (Alternating)

Workout B
Squat 3x5
Bench 3x5
Deadlift
Edit: Now deadlifting after bench.

Optional Accessory: Poundstone curls, Calf raises
Prehab: Adductor machine, Chest flies

Yesterday's workout:

9/19/12
Bodyweight: 170lbs

Squat: 45x10, 115x5, 135x3, 170x5, 170x5.
Felt heavy. Friday is not looking good.

Press: 45x10, 65x5, 85x3, 105x2, 125x1, 115x5,4,4. 50% Sets: 65x16, 8.
Did not get all reps. Going to repeat this workout.

Dead: 135x5, 185x3, 225x2, 270x1, 255x5. 50% Sets: 135x16, 8.
Last two reps were tough.

Poundstone Curls: 10lbs x 100 reps.
Calves: 50x100 reps.

[Mega_Man]

Squat: 45x10, 115x5, 135x2, 185x1, 225x1, 210x3x5
Felt pretty heavy but overall doable. No back off sets this time.

Bench: 45x15, 95x5, 115x3, 135x2, 170x1, 160x5,5,4. 160x1. 160x2. 115x10,5.
My spotter touched the bar on the last rep so I'm not counting it. Overall benching went much better than expected. Learned a lot about my form. Need to work on keeping my traps on the bench, and lowering the bar with much more control. Considering moving my grip in more than normal to see how it feels.

Pullups: 10,7,5

[Mega_Man]

Bodyweight: 172 lbs
Workout A
Squat: 45x10, 115x5, 135x2, 185x2, 235x1, 220x5,5,3. 125x12,6
Very solid. Didn't get enough depth on the last rep.

Press: 45x10, 65x5, 85x3, 105x2, 125x1, 115x5,5,5. 80x12,6
Switched over to false grip today. Very very solid session.

Chins: 14, 6, 5

Smith Machine Calf Raise: 50x100

[Mega_Man]

9/25/12

Some steady state around the neighborhood. 5 laps. 20 minutes.

[Mega_Man]

9/26/12
Bodyweight: 170

Workout B
Squat: 45x10, 115x5, 135x2, 185x2, 235x1, 220x5,4,3
Tough. The cardio killed my legs. Just gonna have to push through it.

Bench: 45x15, 95x5, 115x3, 135x2, 170x1, 160x4,3,3. 115x12,6
Again, tougher than last time.

Dead: 135x5, 185x3, 225x2, 265x4
Not bad overall.

[Mega_Man]

9/27/12

6 laps. 30 minutes.

[Mega_Man]

9/28/12
Bodyweight: 170

Workout A
Squat: 45x10, 115x5, 135x2, 185x2, 220x4,3,3.
Once more the cardio is taking it's toll. Gonna have to eat more.

Press: 45x10, 65x5, 85x3, 105x2, 120x4,4,4. 80x12, 6

Pullups: 12, 7, 5

Felt like an 80% day

[Mega_Man]

10/1/12
Bodyweight: 171

Workout B

Squat: 45x10, 115x5, 150x2, 185x2, 220x5,5,5.
Went very well despite the first set feeling tough.

Bench: 45x15, 95x5, 115x3, 135x2, 160x5,5,5. 115x15,6
Benching was very very strong today.

Dead: 135x5, 185x3, 225x2, 265x5
Last two reps were a grind.

[Mega_Man]

10/3/12
Bodyweight: 170

Workout A
Squat: 45x10, 115x5, 150x2, 185x2, 220x3x5.
I have to work on my form, but mostly being a little faster on the eccentric.

Press: 45x10, 65x5, 85x3, 105x2, 120x3x5. 80x12,6
Strong pressing today.

Chins: 15, 6, 4
Finally hit 15 reps.

Calves: 70x100

Higher 10% day

[Mega_Man]

10/4/12

Steady State. 6 laps. 20 minutes.