Lifting Log

[Robert Callahan]

Starting a log for people to keep up with. Switching to 531 to shorten workout length and keep progress going while in school. Had the last 3 weeks of pretty much nothing while moving so had to guesstimate my maxes. All my weights are in lbs.

PR 1RMs (set approx. 2 months ago):
BS: 295
DL: 325
Bench: 230
Press: 147.5

Estimates at current 1RMs:
BS: 265
DL: 300
Bench: 215
Press: 140

-I just ended my first week so I will grab my log book and input the workouts later today.

My structure for my workouts will be a main lift followed by assistance stuff to work the same muscles as that lift. If I am running short on time, assistance stuff gets dropped since the main lift is primary.

[Robert Callahan]

From Monday 7/19

Warm-Up
500m Row (concept 2)

BS
95x5x2
135x3
155x2
Work-sets
175x5
200x5
225x5

-These were much tougher than I was expecting. Barely got the 5 on the last set. First days back are always a bitch, especially on squats.

Hill Sprints

I live at the top of a hill now, here in nevada. So I walked down and sprinted up a few times. It was pretty pathetic but my legs were dying after squats and it was 100 degrees outside so I crapped out after like 5 min... hoping to ramp it up over the next few weeks

[Robert Callahan]

Tuesday 7/20

Warm-up
500m Row

Press
45x5x2
65x4
80x3
Worksets:
90x5
105x5
120x6

-Right arm was a little tweaky, had an injury last year that I had to drop to like 85lb worksets on to rehab back up. Felt similar but not nearly as bad as last year so hopefully it was just getting the creaks out first day back.

Ring supports(hands turned out)
4 sets to failure

Z-Press(now that i know what to call them, thanks Skibicki)
65x8x3

-took it easy on the weight on these first day out

Legs were deathly soar on this day!

[Robert Callahan]

Thursday 7/22

Warm-up
500m Row

PC
95x3x2
135x3
155x3

-had more of these planned, but was weaker than I expected. Just meant as warm-up for DL anyways

DL
175x3
Worksets
195x5
225x5
255x6

-Felt decent

Strict Chins:
3 sets to fail
-5
-5
-5

Pendlay Rows
135x8x3

-Not really sure about programming assistance stuff, never really done it before. I guess I will learn by trial and error, and any input the readers have

[Robert Callahan]

Friday 7/23

Warm-up
500m Row

Bench
95x5x2
125x4
Work-sets
140x5
162.5x5
182.5x7

-Felt pretty good on these. Hopefully I can have more of that on the other lifts as the weeks go on

Handstands(against wall)
3 sets to fail

Tabata Push-ups (chest to ground)
1: 10
2: 8
3: 6
4: 5
5: 4
6: 4
7: 3
8: 3

- I died on these, was failing at 2 reps on some.... was very frustrated with myself, but hey first weeks are a bitch Lots of room to improve.

[Matt Cherry]

Awesome! Hope to see progress... otherwise I will soon have to find someone else's PRs to beat.

[Robert Callahan]

I hope to oblige you mat I seem to be falling into the pattern of entering these in at the end of the week... we will see if I can be more prompt or not

7/26 - Mon

Warm-up
600m Row

BS
95x5x2
135x3
155x2
175x1
Worksets
185x3
212.5x3
238.5x5

-These went surprisingly well after last week. they were hard, but good.

pull-ups(strict)
-5
-5
-5

-decided to add in pull-ups for shits and giggles on mondays

Hill sprints
-did 3 sprints up the hill by my house... death, I hate running.

[Robert Callahan]

7/27 - Tues

Warm-up
600m Row

Press
45x5x2
65x5
85x3
Worksets
98.5x3
112.5x3
126x4

-these were tough!! i may not be getting enough warm-up...

Ring Supports
4 x to fail

Z-press
70x8x3

[Robert Callahan]

7/29 - Thurs

Warm-up
600m Row

PC
95x3x2
135x3
155x3
165x3

-felt better than last week

DL
185x3
Worksets
210x3
240x3
270x4

-Tough

Chins(strict)
-6
-6
-5

Pendlay Rows
145x8x3

[Robert Callahan]

7/30 - Fri

Warm-up
600m Row

Bench
95x5x2
125x3
140x2
Worksets
150x3
172.5x3
192.5x5

-Tough, but these seem to be doing well

Handstands(against wall)
4 x to fail

Tabata Push-ups
1: 10
2: 9
3: 6
4: 6
5: 6
6: 3
7: 3
8: 4

-Better showing than last week, but still shitty

Half way through my first cycle, seems to be going well but I start school next week so we will see how that effects me.

-For anyone that wants to comment I am considering switching handstands and ring supports, that way I get more shoulder work on press days and when i get decent at ring supports i want to start doing ring dips and that will be more suited to bench days i think. Any thoughts?