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Derek's Training Log
I'm 23 years old and weigh 190lbs.
Began starting strength in Jan. 2013 but didn't start squatting until Feb. due to tendonitis in my left knee.
My 2013 goals for the big lifts are
Squat: 315
Bench: 225
Press: 135
Dead: 405
Here are my initial numbers compared to my most recent
Squat: 95>235
Bench: 95>210
Press: 85>135
Dead: 135>285
Resets
Squats: 1 (235)
Bench: 2 (200,210)
Press: 2 (130)
Dead: 1 (320)
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Mon. 5/20
Squat
235x5x3
Bench
210x5x3
Weighted Chin-ups
15x6,6,5x3
Dips
8,8,8
DB Rows
50x10x5
Notes:
- Tenderness in my left quad so I immediately addressed it after training with the foam roller.
- only a few reps on the squat I didn't like (leaned forward or lost lower back tightness) but I think I'm ready for 240.
Last edited by D_raww; 06-25-2013 at 03:29 AM.
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What saved my knees?
Foam rolling my legs and icing my knees.
Before every training day I do Joe DeFranco's Agile 8 and at the end do static stretching.
I also used to have that weird tendonitis in my hip flexor that Rip mentions in the text, but I fixed that by finishing tall in my squat.
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Wed. 5/22
Front Squats
105x5x3
Press
135x5x3
Deadlift
295x5x1
Arms Circuit
Didn't take note just did curls, pushdowns, and face pulls.
Notes
- Press felt strong today, but the last 2 reps of the 3rd set I kind of leaned back excessively.
- Front Squats had a quick explosive pace, as they should be because I started really light on these. Adding 10 lbs. each week.
- Deadlifts were quick, too. Used alt. grip only on the work set.
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Fri. 5/24
Squat
240x5x3
Bench
215x5x3
Pull-ups
9,6,5
Notes
- First day using knee sleeves and belt
- Inzer single prong belt
- Tommy Kono knee sleeves
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Mon. 5/27
Squat
245x5x3
Press
135x5x3
Chin-ups
6,9,6
DB Rows
55x10x5
Notes
- Belt irritates me on the descent, so I didn't use it for my working sets on the squat
- Chin-up bar at 24 sucks because it's so slippery
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Wed. 5/29
Bench
220x5,5,4x3
Ahhhh I was so close today! I will definitely get it on Monday!
Notes
- A good friend from the mainland stopped by which was why today I only benched.
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Fri. 5/31
Squats
250x5x3
Upper body workout with Alton!
Notes
- My friend wanted to workout with me, so I decided to do his upper body routine only if I could do my squats. I love squats.
- I will get back to my normal workout routine this coming week. I can't wait to get some new PR's!
- Every Mon Fri will be a new squat PR!
- Fri I should bench 225 in this program!
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Mon. 6/3
Squats
255x5x3
Bench
220x5x3
Chin-Ups
10,8,7 PR!
Notes
- Bad form on the squats. Remember to look down, stay tight, and sit back. Will repeat next time.
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Mon. 6/10
Squats
260x5x3
Bench
225x4,4,2x3
Chin-Ups
9,7,5
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