Scotty Spann's Training Log

[Scotty Spann]

Monday 12/30/13

Press (About 80% of 5RM): 45 x 5 x 2; 60 x 5; 75 x 3; 90 x 2; 110 x 5 x 5

Bench (Ditto): 45 x 5 x 2; 80 x 5; 115 x 3; 145 x 2; 165 x 5 x 3

Chins: BW x 9; BW x 8; BW x 8

Approximately 5 minutes rest between all sets.

Current age: 45
Current weight: 181
Height: 5'6"

[Scotty Spann]

Tuesday 12/31/12

Squat (Work sets approximately 85% of current 5RM): 45 x 5 x 2; 85 x 5; 125 x 3; 170 x 2; 215 x 5 x 5. Approximately 6 minutes rest between work sets.

GHR: BW x 5 x 3. Approximately 3 minutes between sets. I have made some modifications to my bench that allows for better form. Now I actually appear to be doing more-or-less correct GHR's instead of some kind of weird GHR/Hyperextension hybrid. You get what you pay for.

That is all.

[Scotty Spann]

1/2/14 Thursday

Press: 45 x 5 x 2; 75 x 5; 95 x 3; 115 x 2; 140 x 5 Rep PR (Previous PR = 140 x 3). 5 minutes between work sets.

Close Grip Bench: 45 x 5 x 2; 95 x 5; 125 x 10 x 3.

Barbell Curls: 45 x 5 x 2; 70 x 10 x 3

That is all.

[Scotty Spann]

1/3/14 Friday

Squat: 45 x 5 x 2; 100 x 5; 155 x 3; 205 x 2; 260 x 5.

Deadlift: 120 x 5 x 2; 185 x 3; 260 x 2; 310 x 5 Rep PR.

Deadlift PR was witnessed by 9 year old son who compared his dad to Thor. That alone makes this worth doing.

That is all.

[Scotty Spann]

1/6/14 Monday - Upper Volume

Bench: 45 x 5 x 2; 85 x 5; 120 x 3; 155 x 2; 175 x 5 x 5. 5 min. rest between work sets.

Press: 45 x 5 x 2; 65 x 5; 95 x 10 x 3. 3 min. rest between work sets.

LTE: 65 x 10 x 2. 3 min. between sets.

Chins: BW x 8, 8, 8. 5 min. between sets.

That is all.

[Scotty Spann]

1/7/14 Tuesday - Lower Volume

Squat: 45 x 5 x 2; 90 x 5; 135 x 3; 180 x 2; 225 x 5 x 5.

GHR: BW x 5, 5, 5. You really need a quality bench to do these well. Mine is not. I'll probably introduce some assistance deads or power cleans in their place next week for the sake of my knees.

Still about 180 lbs. Still 45.

That is all.

[Scotty Spann]

1/9/14 Thursday - Upper Intensity

Bench: 45 x 5 x 2; 105 x 5; 145 x 3; 185 x 2; 210 x 5. Wasn't feeling particularly strong, but this ties my previous 5RM for bench. I may start micro loading this in one pound increments since I finally broke down and bought a set of fractional plates.

Press: 45 x 5 x 2; 60 x 5; 75 x 3; 90 x 2; 110 x 5 x 3.

Barbell Curls: 45 x 5 x 2; 71 x 10 x 3.

[Scotty Spann]

1/10/14 Friday - Lower Intensity

Squat: 45 x 5 x 2; 105 x 5; 160 x 3; 215 x 2; 270 x 5.

Deadlift: 135 x 5 x 2; 190 x 3; 270 x 2; 320 x 5 PR.

That is all.

[Scotty Spann]

1/13/14 Monday - Upper Volume

Press: 45 x 5 x 2; 65 x 5; 85 x 3; 105 x 2; 126 x 5 x 5.

Bench: 45 x 5 x 2; 80 x 5; 115 x 3; 150 x 2; 170 x 5 x 3.

LTE: 65 x 10 x 3.

Chins: BW x 9/8/8.

That is all.

[Brian Jones]

Well done young man. Carry on . . .