FS' Training log

[FrontSkwatter]

Sep 16th, 2013

Bodyweight:- 213 lbs

Squat - 225 x 3, 255 x 3, 285 x 6
DB bench - 50 x 10/7/7 reps
DB Row - 75 x 15/10 both hands

Prowler - 45 x 40 yds x 3

NOTES:- Wear belt on 2nd loop till it breaks in. Concentrate on form for squat. i.e. fill belly with air, squat back. Ignore the belt getting in the way. Drop Prowler weights to 25lbs until I reach 40yds x 10

Drop DB bench press and do Dips instead

[FrontSkwatter]

Sep 18th, 2013

Squats @ 135 x 10, 155 x 10, 185 x 10

Bench @ 135 x 3, 135 x 3, 155 x 3

8 chin ups

NOTE:- Do prowler every workout. Concentrate on form for each exercise. Read 5/3/1 article on form before each workout.

[Brandon Crawford]

I've been using the prowler after every workout for a while now. The first thing I noticed was that recovery between sets got a Lot easier.

[FrontSkwatter]

I've been using the prowler after every workout for a while now. The first thing I noticed was that recovery between sets got a Lot easier.

Oh wow thats very interesting. I've been reading about the prowler a lot more now. I read the Death By Prowler article that was featured on this site. It is such an amazing conditioning tool.

BTW thanks for taking the time to post that in my log. Do you have one of your own? Watching other ppl progress always motivates me to stop being fat and lazy XD

[FrontSkwatter]

Sep 20th, 2013

Squat - 135 x 5, 155 x 5, 185 x 5
Press - 85 x 5, 95 x 3, 105 x 7
Deadlift - 195 x 3, 225 x 3, 255 x 3, 275 x 1, 315 x 1

Did some box jumps afterwards. Felt real good.

Notes:- on the light squat days keep reps to 5 but do them explosively and with as good form as possible.

[FrontSkwatter]

Sep 23rd, 2013

Bodyweight: 211 lbs (-2)

Squat @ 235 x 5, 275 x 3, 305 x 6
Dips 3 x 5
Rows @ 75lbs for 3 x 10

Notes:- Much better squat form.

[Brandon Crawford]

Oh wow thats very interesting. I've been reading about the prowler a lot more now. I read the Death By Prowler article that was featured on this site. It is such an amazing conditioning tool.

BTW thanks for taking the time to post that in my log. Do you have one of your own? Watching other ppl progress always motivates me to stop being fat and lazy XD

Yeah i have my own. I just lean it up against the wall and it doesn't take up much space. Its worth the money for sure.

[FrontSkwatter]

Sep 25th, 2013

Squat @ 135 x 5, 155 x 5, 185 x 5 (focus here was on form and explosiveness)
Bench @ 125 x 5, 145 x 3, 165 x 4
10 chinups

Notes:- Thought a lot about adding abs and lower back exercises. Also thought about dropping dumbbell assistance and moving strictly to a compound movement + Bodyweight program. Re-evaluate tomorrow

[FrontSkwatter]

Sep 27th, 2013

Squat @ 135 x 5, 165 x 5, 185 x 5
Press @ 95 x 5, 105 x 3, 115 x 5
Deadlift @ 215 x 5, 245 x 3, 265 x 1, 285 x 1, 315 x 1, 335 x 1

Notes:- Changing to main lift and bodyweight template. Might switch light squat days to front squat days.

[FrontSkwatter]

Sep 30th, 2013

- Missed Workout.

NOTE - Do NOT nap right after work. Maybe make it a point to go to the gym about 2 hours after coming back from work at the LATEST.

Will play basketball tomorrow and resume lifting on Wednesday AGAIN.