65DSL's Training Log

[65DSL]

Sun Macros:
68f, 311c, 247p

Mon Macros:
65f, 301c, 240p

Mon 2-5-18PM

Bw- 220.2

Hanging Knee Raises x15x3
Wide Grip Lat Pulldowns x15x4
Shoulder Dislocates x10
Torso Twists x10 (x5 each side)
Cardio: 30 mins on the treadmill

Tues 2-6-18PM

Bw- 219.6

Squat, 2ct paused w/ belt & wwraps
45x10
95x5
150x3
200x1 + B & wwraps
225x5x2
Ramped up to 3mins rest

Press w/ belt & wwraps
45x5
85x3
120x1 + B & wwraps
135x5x5 sets @ about 7
Ramped up to 3.5mins rest

DL w/ belt
95x6
135x5
225x3
315x1 + B
345x1
385x5 @ Easy 8
345x5
Ramped up to 4mins rest
DLs felt great today!

[65DSL]

Tues Macros:
85f, 305c, 242p

Wed Macros:
67f, 299c, 215p

Thurs Macros:
63f, 299c, 237p

Thurs 2-8-18PM

Bw- 218.6, still dropping. 218.2 this morning. Waistline down to 37.25"s. Going to up macros slightly.

Squat w/ belt & wwraps
45x10
95x5
150x5
195x3
225x1 + belt & wwraps
250x5x3 sets
Ramped up to 3.0mins rest
These felt great. Smooth and in the groove.

TNG Bench w/ wwraps
45x5
100x5
155x3
200x1 + wwraps
235x1
260x5 @ Hard 8

2ct Pause Bench w/ wwraps
No w/up. 2mins rest from 260x5.
225x5x4 sets
Ramped up to 3mins rest
Bench felt very blah today, moved ok, just felt like crap.

SLDL
95x5
135x5
185x3
205x1
235x5x3 sets
Ramped up to 3mins rest
First time doing SLDLs. Felt pretty good, probably will belt up in the future just as a precaution.

Weekly Tonnage & Reps:
Squat: 45 reps 11,375lbs
Bench:91 reps 18,575lbs
DL: 40 reps 10,025lbs

[65DSL]

Rough week last week. Had to close my business and lay off some employees. So here is last weeks training.

2-13-18PM

Bw-215.6

Squat w/ belt & wwraps
45x10
95x5
155x5
210x3
255x1 +B & wwraps
285x5 @ 7.5
270x5x3 sets
Ramped up to 4.5mins rest
Squats felt great, no pain and weight moved well.

Paused Bench w/ belt & wwraps
45x6
100x5
150x3
200x1
240x1 +B & wwraps
257.5x5 @ Hard 9, +7.5lb PR
245x5x2 sets, last @ 9.5
235x5x2 sets, last @ 9
Ramped up to 4.5mins rest

CG
No wup
205x6 @ 9ish- arms and chest toast

Pendlay Row w/ belt
95x5
135x5
175x2 + B
195x5x3 sets
Ramped up to 3mins rest

[65DSL]

Thurs 2-15-18PM

Bw-216.6

Sq, 2ct paused
45x5
95x5
155x3
200x1 + B & wwraps
230x5x2
Ramped up to 2.5mins rest

Bench, 2ct paused
45x5
95x5
150x3
200x1 + wwraps
225x5x3
Ramped up to 3mins rest

DL
135x5
225x3
315x1 + B
355x1
395x5 @ 9.5

[65DSL]

Sun 2-18-18PM

Bw- 216.2

Sq w/ belt & wwraps
45x10
95x5
150x5
200x3
240x1 +B & wwraps
265x5
280x5
295x5 @ Easy 9
285x5
Ramped up to 6mins rest

Paused Bench w/ belt & wwraps
45x5
100x5
150x3
200x1 + B & wwraps
230x5
245x5
255x5 @ 9ish
245x5
240x5
Ramped up to 5.5mins rest
255 not much different that 257.5 last week, going to switch to triples for the next couple of weeks.

CG Bench, TNG w/ wwraps
6mins rest from last paused bench set
235x5 @ 8.5ish
225x5
210x5
5.5 mins rest

Seated wide grip lat pulldowns
x15x3 sets
45 secs rest
Back is slightly sore- not from training but from work. Going to drop the rows to see if that helps.

[Bryan Dobson]

Sorry to hear about the business situation. I hope things get better soon.

[65DSL]

Sorry to hear about the business situation. I hope things get better soon.

Thanks man, one door closes and another opens. Building a new company as we speak, not smart enough to quit. Looks like this time I will have a partner to help carry some of the burden.

Sun Macros:
66f, 303c, 242p

Mon Macros:
69f, 302c, 230p

Tues 2-20-18PM

Bw- 218.2

2ct paused squat w/ belt & wwraps
45x5
100x5
155x3
205x1 + B & wwraps, 2ct paused
235x5x2 sets
Ramped up to 3.5mins rest

Press w/ belt and wwraps
45x5
85x3
110x1 +B & wwraps
125x5
135x5
140x5 @ Easy 8, PR
135x5
130x5
Ramped up to 4mins rest

DL w/ belt
135x5
225x3
315x1 + B
360x1
400x5 @ 8.5
360x5
Ramped up to 6mins rest
DLs felt great, 400 moved better than 395 last week.

Going to see how bench responds to this weeks tweaks after last weeks very short week. May have to add another medium bench day to the mix. Was running 25-30,000lbs a week of bench volume with the 4day RTS/ RPE split and the bench was steady moving up. Now I am running 16-19,000lbs a week and it is stalling- obviously NOT enough volume. Current HLM setup seems to be working great on squat and deads. 10 wks out and 2 more weeks of HLM then switching to TM to peak for the meet.

[65DSL]

Tues Macros:
58f, 302c, 260p

Wed Macros:
69f, 312c, 235p

Thurs 2-22-18PM

Bw- 216.6

Sq w/ belt & wwraps
45x5
100x5
150x5
200x3
240x1 + B & wwraps
265x5x3 sets
Ramped up to 4.5mins rest

Slingshot Bench, TNG w/ wwraps
45x5
95x5
150x3
200x1 + wwraps
250x1 + slingshot
280x3
295x3 @ Easy 8
Ramped up to 3.5mins rest

2ct paused bench w/ wwraps
No wup, 4mins rest
240x5
235x5
230x5
225x5
3.5 mins rest

SLDL DOH w/ belt
135x5
185x3 + B
230x5
235x5
245x5
Ramped up to 4mins rest

[65DSL]

Thurs Macros:
68f, 305c, 256p

Fri Macros:
68f, 309c, 240p

Sat Macros:
67f, 295c, 231p

Sun 2-25-18PM

Bw- 217.2

Squat w/ belt & wwraps
45x10
100x5
155x5
205x3
245x1 + B & wwraps
270x5
285x5
300x5 @ 9ish
290x5
Ramp up to 6mins rest

Paused Bench w/ belt & wwraps
45x5
100x5
155x3
215x1 + B & wwraps
245x3
260x3
270x3, +1lb PR @ Easy 8
275x3, +6lb PR @ 9ish
260x3
Ramp up to 5.5mins rest
Not sure why 275 was @ 9, 270 was relatively easy.

CG Bench TNG w/ wwraps
5mins rest from last bench set, no wup
237.5x5
227.5x5
215x5
5 mins rest

Chin Grip Lat Pulldowns
x15x3 sets

Hanging Knee Raises
x25

[65DSL]

Sun Macros:
62f, 273c, 228p

Mon Macros:
69f, 295c, 236p

Tues 2-27-18PM

Bw- 216.6

2ct Paused Sq w/ belt & wwraps
45x5
100x5
155x3
205x1 + B & wwps, paused
240x5x2 sets
Ramp up to 3.5mins rest

Press w/ belt and wwraps
45x5
85x3
115x1 + B & wwps
127.5x5
137.5x5
142.5x5 @ Easy 8, + 2.5lb PR
137.5x5
135x5
Ramp up to 4mins rest

DL w/ belt
135x5 DOH
225x3
315x1 + B
365x1 Mixed Grip
405x5 @ 8.5
365x5
330x5
Ramp up to 6mins rest
DLs felt great, adding a set for more volume.