Tzal's Training Logs

[Tzal]

Stronglifts Phase. Everything is 5x5 unless otherwise indicated:

1/4/15

Squat
85# 5x5
Bench
75# 5x5
Row
60# 5x5
Dips 7/10/10

1/6/15

Squat
90# 5x5
Press
45# 5x5
DL
95# 1x5
Chins 3/2/1

1/9/15

Squat
95#
Bench
80#
Row
65#
Dips 3x5

1/11/15

Squat
100#
Press
50#
DL
105#
Chins 3/3/3

1/14/15

Squat
105#
Bench
85#
Row
70#
Dips 3x5

1/16/15

Squat
110#
Press
55#
DL
115#
Chins 4/3/2

1/18/14

Squat
115#
Bench
90#
Row
80#
Dips 3x5 10#

1/20/15

Squat
120#
Press
60#
DL
125#
Chins 4/3/2

1/22/15

Squat
125# 5x5
Bench
95# 5x5
Row
80# 5x5
Dips 3x5 10#

1/24/15

Squat
130# 5x5
Press
65# 5x5
DL
135# 1x5

1/26/15

Squat
135#
Bench
135#
Row
85#
Dips 3x5 15#

1/27/15

Squat
140#
Press
70#
DL
145#

[Tzal]

Around this time I had a trainer do some form coaching for me. The following combines Stronglifts and some programming he came up with. Still 5x5 unless otherwise indicated:

1/30/15

Front Squat
45# 5x5
RDL
95# 5x5
Chins
4/5/5

2/1/15

Squat
145#
Bench
140#
Row
135#

2/3/15

Squat
150#
Press
95#
DL
185#

2/5/15

Front Squat
105# 5x5
RDL
115# 5x5
Chins
2/1/1

2/7/15

Squat
155#
Bench
145#
Row
115#

2/12/14

Front Squat
3x5 115#
RDL
3x5 135#
Bench
3x5 155#

2/14/15

Squat
160#
Press
100#
DL
195

2/19/15

Squat
3x5 170#
Press
3x5 100#
RDL
3x5 135#
3x5 145#
3x5 150#

2/21/15

Squat
4x8 160#
Bench
4x8 145#
DL
2x6 210
3x9 210

2/24/15

Front Squat
1x9 120#
1x9 130#
1x7 135#
1x9 135#

Press
1x9 95#
1x4 100#
1x7 100#
1x7 100#

RDL
1x10 135#
1x7 145#
1x9 150#
1x7 155#

[Tzal]

At this point I started doing more research and ditched the program I was doing in favor of a 5/3/1 variant in which I squat everyday and the main lifts eventually become "accessory" lifts. I started trying to simplify things.

First 5/3/1 cycle:

2/27/15

Squat
5 x 185 5 sets

Deadlift
245 x 5
245 x 4
245 x 3

Dips (Bodyweight included)
5 x 195
5 x 205
8 x 215

Farmer walk 70
Farmer walk 100
Farmer walk 100

3/1/15

Squat
5 x 195 5 sets

Press
5 x 85
5 x 90
3x5 95

Bench
3 x 180
2 x 180
3 x 175

Box Jumps
3 x 10
24 inch

3/6/15

Squat
5 x 190 5 sets
10 x 190

Deadlift
5 x 205 4 sets
6 x 205 1 set

Chin ups
4 x 3

Pendlay Row
5 x 135 2 sets
6 x 135

3/8/15

Squat
5 x 200
7 x 200

Bench
5 x 155
5 x175
3 x 185 (Failed to get 5)
4 x175
7 x 155

Dips (BW+)
8 x 195
4 x 220
5 x 220

Box Jumps
3 x 5
36 inch

3/10/15

Squat
3 x 195 4 sets
6 x 195

Deadlift
3 x 3 245#

Pendlay row
5 x 140 2 sets
6 x 140

Chin ups
4 x 3

3/13/15

Squat
2x5 205
6 x 205

Press
3 x 100 4 sets
8 x100

Bench
5 x 175
4 x 175
5 x 165

Box Jumps
36 Inch
3 x 10

3/16/15

Squat
3 x 5 215#

Deadlift
4x5 235#
1x11 235#

Pen row
3 x 5 135#

Dips
1x 5 20#
1x5 30#
1x5 35#

3/18/15

Squat
2x5 225#
1x6 225

Bench
4x3 #160
1x10 #160

CGBP
2x5 95#
1x8 95#

Chins
3x5 BW

3/21/15

Squat
4 x 1 235#
1 x 5 235#

Deadlift
2x5 245#
1x7 245#

DB Row
1x5 50#
1x5 60 #
1x5 70#

Dips
3x5 30#

3/23/15

Squat
1x5 245#
1x4 245#
1x3 245#

Press
4x1 105#
1x8 105#

Bench
2x5 170#
1x9 170 #

Chins
1x6
2x5

3/26/15

Squat
1x8 135
1x8 160
1x8 185

Deadlift
1x3 110
1x5 150
1x3 155
1x5 205
1x3 235
1x7 260

DB row
1x5 60
1x5 70
1x5 80

Dips
3x5 30

3/29/15

Squat
1x8 170
1x8 180
1x8 195

Bench
1x5 75
1x5 95
1x3 115
1x5 140
1x3 160
1x9 180

CGBP
1x8 85
1x8 95
1x20 115

Chins
2x5
1x4