Seth's Training Log

1/28

bench press
270x1
225x10

incline press (2 min rest)
135x17, 12, 9

dips (bw)
x15, x12, x12

reverse flies
3x15

Notes: I caught myself not pausing a couple of reps on 225x10, but either way thats a big rep PR for me.

1/30

deadlift
465x1
410x3x2

bb hip thrusts
315x5x3
315x2

hypers
+25x12x3

chest supported rows (2 min rest)
3 pps x 18, 14 , 10

Notes: Solid workout. I'm getting up to press tomorrow morning. Next week will be my last week of this short cycle of strong 15. The next week I will start my cycle that will take me up to the meet. Yay.

1/31

press
160x1
135x9

bench press
235x2x4

Notes: 135x9 felt pretty solid on press. Bench actually had some speed today, which it usually does not when I press before.

2/1

pull ups (varying grips)
53 total reps

bb curls (30 sec rest)
bx20x5

face pulls
3x12

abs
3x12

Notes: Warmed up to squat. When I unracked 275 I felt a lot of pressure in my lower back, which is unusual. It felt a lot like the beginning stages of when I hurt my back this summer. I will most likely be seeing a chiropractor next week if possible. Better safe then sorry.

2/2

bench press
280x1
240x5

narrow grip bench press
185x8x2

tricep pushdown
3x10

facepulls
3x15

2/3

squat
380x1

pause squat
330x3x2

GHR (bw)
3x12

ab twists
3 sets

Notes: Squatted without back pain today. I was definitely squatting scared though until my very last set which was pause squats. All three of the heavy singles (365, 375 & 380) felt absolutely terrible, but that could have had something to do with me being so nervous about my back.

So heres my plan to take me up to the April meet. Tomorrow I will do my last workout for this training cycle (which is pressing). I'm going to take the rest of this week off lifting, although I may do some very easy GPP. I think it will be good to give my body a bit of a break, especially with my back giving me trouble lately. Next week I'm planning on getting back into the gym, but I will probably just do some light training. The next week (two sundays from today) I am going to start my meet prep cycle that will take me up to the meet. It will be the 9 week cycle that I ran right after the October meet.

2/10

squat
325x2x6

bench press
235x2x6

bb curls (bar, 30 seconds rest)
3x20

face pulls (30 second rest)
3x20

abs (30 second rest)
3x15

2/12

deadlift
395x2x6

pendlay rows
185x5x4

bb hp thrusts
275x5x3

shrugs
405x5
495x5x3

2/13

press
140x2x6

side raise
25sx8x3

front raise (25 lb plate, 30 sec rest)
5x20

2/14

front squat
225x2x6

GHR
3x12

pull ups (varying grips)
40 total reps

Notes: Quick session, I was in and out in about 45 minutes. I just wanted to get some kind of squat in today. This past week is actually just an extra week I added to the beginning of my training cycle.

2/15

bench press
230x2x6

tricep pushdown/facepull superset, no rest besides switching attachments and heights between sets
x15, x12, x10, x8, x30/20

Notes: Another quick training session I decided to get in before class this morning. Not much speed on the bench press, I need to remember to squeeze my upper back.

2/18

bench press
230x3x6

squat
325x2x6

bb curls (30 seconds rest)
4x25

abs
3x12

230x3x6? That's almost as good as 230x7x6.

Except it isn't, at all.

You wore elbow sleeves. No lift....x7x6

Seth wrote:

You wore elbow sleeves. No lift....x7x6

Actually, I get ~500 lbs. out of those sleeves. So, all in all, I'm really happy with my horizontal rowing today.

2/19

deadlift
395x3x6

pendlay rows
185x5x4

bb hip thrusts
285x5x3

db shrugs
120sx20x3

Notes: It took me awhile to get warmed up on deadlift, but it felt good. I messed with starting with my hips lower and actually kind of liked it. My reps felt smooth which is usually not the case when I try to start with my hips lower. We will see how this pans out.

2/20

press
140x3x6

side raise
3x12, 30 second rest

front plate raise (25)
4x25, 30 second rest

Notes: Press actually felt really good today. About 2 minutes of rest between sets and every single rep felt explosive.

2/21

squat
325x3x6

GHR (bw)
4x10

pull ups
42 total reps, varying grips

abs
4x10

Notes: Squats did not feel heavy, but some of the reps were just slow.

from yesterday 2/22

bench press
230x2x6

dips
bwx8x7

pushdowns
x10, x12, x15, x12, x10, x8, x6

face pulls
3x12

Notes: First few reps were slow, but once I focused on squeezing my back and staying tight the bar was moving fast, especially on my first rep of the sets.

2/24

bench press
230x4x6

squat
325x2x6

bb curls (empty bar, 30 sec rest)
x35, x35, x30

ab rollouts
3x8

2/26

deadlift
395x4x6

pendlay rows
185x6, x5, x5

bb hip thrusts
275x6x3

Notes: Deadlifts felt good. I flew threw the first 4 sets, the weight was flying up. After my fourth set I sat down and just felt exhausted, like I hit a wall. I hit my last couple sets of deads and did my assistance work, I just didn't have a ton of energy. Last time I ran this cycle I remember deadlift days destroyed me. I think there was a 3 week stretch where I would go in, get my deadlift sets in, and get out. No assistance work. I think that was he 6x5, 6x6, and 5x5, weeks. If I feel wrecked after I deadlift next week then I may do the same thing. I think these first few weeks have gone smoother then the first few weeks last time I ran this program.

2/27

press
140x4x6

side raises
4x15 (30 sec rest)

front plate raise (25)
x35, x35, x30 (30 sec rest)

2/28

squat
325x4x6

Notes: Exhausting day today, but definitely worth it. Squatted and got out. I was mentally checked out at the end of this.

3/1

bench press
230x2x6

tricep pushdowns (30 sec rest)
x6, x8, x10, x12, x15, x12, x10, x8, x6

facepulls
3x15

dips
4x5

3/3

bench press
230x5x6

squat
315x2x6

Notes: I felt terrible today throughout the whole workout. I was having a lot of trouble staying tight after my first or second rep on bench press. I'm going to go in tomorrow and do some assistance work since I did not today.