John Petrizzo's Training Log

[John Petrizzo]

6/16

M. Squat - 20x10, 50x5, 70x5, 90x3, 110x2, 130x1, 150x1, 170x1, 177.5(391.3)x5x4
M. Press - 20x5, 40x3, 60x2, 80x1, 85(187.4)x5x4
RDL - 70x5, 100x3, 130x2, 160x1, 170(374.8)x8x3

6/17

Airdyne Intervals



I hope everyone enjoyed the weekend.

[John Petrizzo]

6/19

Squat - 45x20, 95x5, 135x5, 185x3, 225x2, 275x1, 335x1, 385x1, 430x5x5
Press - 45x5, 95x3, 135x2, 185x1, 205x5x5
BB Row - 135x5, 225x2, 285x8x3

Pretty good session. Happy with how everything moved. Last week of volume before beginning to taper it down.

[John Petrizzo]

6/21

L. Squat - 20x10, 50x5, 70x5, 90x3, 110x2, 130x1, 150x1, 170(374.8)x5x3
CGBP - 20x10, 50x5, 70x5, 90x3, 110x1, 130(286.6)x5x5
Deadlift - 70x5, 100x3, 130x2, 160x1, 190x1, 220(485)x5x4

6/23

M. Squat - 45x10, 95x5, 135x5, 185x3, 225x2, 275x1, 315x1, 365x1, 405x5x4
M. Press - 45x5, 95x3, 135x2, 165x1, 195x5x4
RDL - 135x5, 225x3, 315x1, 380x8x3

6/24

Airdyne Intervals

Pretty good training week.

[John Petrizzo]

6/26

Squat - 20x10, 50x5, 70x5, 90x3, 110x2, 130x1, 150x1, 170x1, 190x1, 200(440.9)x4x5
Press - 20x5, 50x3, 70x2, 90x1, 97.5(214.9)x4x5
BB Row - 135x5, 225x2, 290x6x4

Okay session. Squats were tough, but I think that was because I trained earlier in the morning than I am used to. We will see how the rest of the week goes.

[John Petrizzo]

6/28

L. Squat - 45x10x2, 95x5, 135x5, 185x3, 225x2, 275x1, 315x1, 350x5x3
CGBP - 45x10, 95x5, 135x5, 185x3, 225x2, 275x1, 290x4x5
Deadlift - 135x5, 225x3, 315x2, 405x1, 495x4x4

Pretty good session. Happy with how things are going.

[John Petrizzo]

6/30

M. Squat - 45x10, 95x5, 135x5, 185x3, 225x2, 275x1, 315x1, 365x1, 395x5x4
M. Press - 45x5, 95x3, 135x2, 165x1, 190x5x4
RDL - 135x5, 225x3, 315x1, 390x5x3

Pretty good session. I hope everyone is enjoying the weekend.

[John Petrizzo]

So I have been terrible at updating my log in the past month because my work schedule has been crazy. It is kind of unfortunate because I actually had a really good training cycle running Andy's 12 week HLM program. What's worse is that I was supposed to compete at this past weekend's SSC Strengthlifting meet at WFAC and never made it there due to my flight being cancelled. These next two weeks will be recovery weeks, so nothing heavy, but I will try and get back to regularly posting.

8/7

L. Squat - 20, 50, 70, 90, 110, 122.5(270.1)x6x2
Press - 20, 50, 65(143.3)x6x3
RDL - 70, 120, 140(308.6)x6x3
Chins - BWx6x3

Everything felt super light and easy (as it should have). First time in a long time not wearing knee sleeves or a belt for any lifts.

[John Petrizzo]

8/8

Inclined Treadmill

8/9

Squat - 20, 50, 70, 90, 110, 130, 147.5(325.2)x6x4
Bench - 20, 50, 70, 90, 97.5(214.9)x6x4
BB Row - 135x5, 225x10x4

Another light, easy session.

[John Petrizzo]

8/10

Assault Bike Intervals

8/11

M. Squat - 20, 50, 70, 90, 110, 130, 135(297.6)x6x3
M. Press - 20, 50, 70(154.3)x6x4
Deadlift - 70, 120, 165(363.8)x6
Chins - BWx7x3

Another super light, easy session. I believe Andy has one more "recovery" week planned for us, then it will be back to regular training.

[John Petrizzo]

Already falling behind here...

8/12

Assault Bike Intervals

8/13

Squat - 20, 50, 70, 90, 110, 130, 150, 160(352.7)x6x4
Press - 20, 50, 72.5(159.8)x6x3
RDL - 70, 120, 152.5(336.2)x6x3
Chins - BWx8x3

8/15

L. Squat - 20, 50, 70, 90, 110, 130, 135(297.6)x6x2
Bench - 20, 50, 70, 90, 107.5(237)x6x4
BB Row - 135x5, 235x10x4

Everything still feeling super light and easy. One more light session tomorrow. Looking forward to getting back to regular training next week.