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 Michael Witt's Training Log

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MWITT19
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PostSubject: Re: Michael Witt's Training Log   Mon Apr 04, 2016 9:40 pm

Monday:

Legs

Squat
6x3 100 kilos, 100 kilos, 100 kilos, 100 kilos, 120 kilos, 120 kilos

Deadlift
4x2 130 kilos, 130 kilos, 130 kilos, 140 kilos.
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PostSubject: Re: Michael Witt's Training Log   Mon Apr 11, 2016 9:32 pm

Monday:

Legs

Squat
6x3 100 kilos, 100 kilos, 120 kilos, 120 kilos, 120 kilos, 120 kilos

Deadlift
4x2
140 kilos, 140 kilos, 140 kilos, 145 kilos

Pause Deadlift
3x2
100 kilos

Finally was able to feel comfortable going above 140 kilos for my last set of two on deadlift. Bar path was straight and overall my form was solid. Happy with my outcome tonight.
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PostSubject: Re: Michael Witt's Training Log   Wed Apr 13, 2016 9:09 pm

Wednesday:

Bench
4x2
90 kilos, 95 kilos, 95 kilos, 100 kilos

Barbell Rows
5x8

Pull ups
2x10

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PostSubject: Re: Michael Witt's Training Log   Tue Apr 19, 2016 9:56 am

Monday:

Squat
6x3
120 kilos, 120 kilos, 120 kilos, 125 kilos, 125 kilos, 125 kilos

Deadlift
4x2
140 kilos, 140 kilos, 145 kilos, 145 kilos
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PostSubject: Re: Michael Witt's Training Log   Wed Apr 20, 2016 9:16 pm

Wednesday:

Bench
4x2
100 kilos, 100 kilos, 100 kilos, 100 kilos

Incline
3x8
60 kilos

Barbell Rows
4x8
60 kilos

Shoulder Flys
3x8

Stiff Legged DL
3x5
60 kilos

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PostSubject: Re: Michael Witt's Training Log   Mon Apr 25, 2016 8:48 pm

Meet Prep

Squat
3x5

Deadlift
4x5

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PostSubject: Re: Michael Witt's Training Log   Mon May 02, 2016 9:18 pm

De-load week

Squat:
6x3
90 kilos

Deadlift
4x4
100 kilos
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PostSubject: Re: Michael Witt's Training Log   Wed May 04, 2016 9:22 pm

Bench
4x4
77.5 kilos

Floor Press
4x8
60 kilos

Rows
5x8
60 kilos

OHP
3x8
40 kilos

Band Tricep Ext.
5x5
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PostSubject: Re: Michael Witt's Training Log   Mon May 09, 2016 3:14 pm

Squat
4x3 275lbs

Deadlift
4x2 295lbs

Leg Curls
3x8

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PostSubject: Re: Michael Witt's Training Log   Thu May 12, 2016 2:03 am

Bench
4x2 220 lbs

Barbell Rows
3x8

Floor Press
4x8

Shoulder Flys
4x8

Shrugs
3x10
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PostSubject: Re: Michael Witt's Training Log   Tue May 17, 2016 8:38 am

5/16

Squat
4x3 275 lbs

Deadlift 4x2
310 lbs

Leg Curls
3x8

Leg Extensions
4x8
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PostSubject: Re: Michael Witt's Training Log   Wed May 18, 2016 5:38 pm

5/18

Bench
4x4 195 lbs

Barbell Rows
3x8

OHP
3x8

Shoulder Flys
3x8

Floor Press
3x10

DB Bench
3x10

Seated Rows
3x10
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PostSubject: Re: Michael Witt's Training Log   Fri Jun 17, 2016 10:46 am

6/14

Squat
4x3 275lbs

Deadlift
4x4 285lbs

Leg Curls
4x8

Leg Extensions
4x8
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PostSubject: Re: Michael Witt's Training Log   Fri Jun 17, 2016 10:50 am

6/16

Bench
4x4 200lbs (roughly 80%)

Barbell Rows
3x8 135lbs

Dumbell Bench
3x10

Chest Flys
2x10

Close Grip DB Bench
3x10

Shoulder Flys
3x12

DB Floor Press
3x10
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PostSubject: Re: Michael Witt's Training Log   Fri Jun 17, 2016 1:30 pm

6/17

Close Grip Bench
5x5 170lbs

OHP
4x5

Shrugs
3x10

Tricep Ext.
3x5 /arm

Cable Rows
4x10

Bicep Curls
3x6 each arm
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PostSubject: Re: Michael Witt's Training Log   Wed Jun 22, 2016 11:32 pm

6/21

Squat
4x3 275lbs (starting to move faster)

Deadlift
3x8 245lbs (approx 70%)
2x10 225lbs

Hamstring Curls
3x8

Leg Extensions
4x8
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PostSubject: Re: Michael Witt's Training Log   Wed Jun 22, 2016 11:38 pm

6/22

Bench
4x2 Pause sets of 215 (approx 90%)

Close Grip Bench
5x5 135lbs

Barbell Rows
3x10 135lbs

DB Bench w/40's
3x8

Close Grip DB Bench w/40's
3x8

Cable Rows
4x10

Shoulder Flys
3x12

DB Chest Flys 30lbs
3x8
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PostSubject: Re: Michael Witt's Training Log   Fri Jun 24, 2016 2:09 pm

6/24

Deadlift: 3x2 (@ 90%) 320lbs, 1x2 325lbs
Close Grip Bench: 5x5 135lbs
Shrugs: 4x10
OHP: 3x8
Shoulder Flys 3x10
DB OHP 4x5
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PostSubject: Re: Michael Witt's Training Log   Tue Jul 05, 2016 12:56 pm

7/5

Squat: 3x1 275lbs, 295lbs, 315lbs (10lb pr)
Deadlift: 3x1 315lbs, 335lbs, 365lbs (10lb pr)
Pause Squats 5x3 (5 seconds above parallel) 135lbs
Rack Squats 5x5 225lbs
Leg Curls 3x8
Leg Extensions 3x8
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PostSubject: Re: Michael Witt's Training Log   Wed Jul 06, 2016 3:00 pm

7/6

Bench: 3x1 225lbs, 240lbs, 245lbs
Barbell Rows: 3x10 w/straps 155lbs 2x10 w/o straps 135lbs
DB Bench: 5x10 45lb
Close Grip DB Bench: 40lb
DB Chest Flys: 30lb

5lb pr on a pause bench today. Pretty happy that I got it up, although my form broke down a little since I didn't have a lift-off or a spotter. Aiming for a 250 bench by September.
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PostSubject: Re: Michael Witt's Training Log   Mon Jul 11, 2016 12:24 pm

7/11

Squat: 4x3 285lbs All but the last set went well, but I got it done. Didn't stay tight and got off balance. Started to lean forward too much out of the hole. Going to take down the weight next week to work on form. 10lb pr for a 4x3 but still have some things to work on.
Deadlift: 4x4 295lbs, 300lbs, 300lbs, 300lbs Fairly happy with these sets, although the humidity in the gym doesn't help with lockout
Leg Extensions: 4x8
Hamstring Curls: 3x8
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PostSubject: Re: Michael Witt's Training Log   Tue Jul 12, 2016 3:57 pm

7/12

Bench: 4x4 195lbs
Barbell Rows: 2x10 135lbs 3x10 175lbs w/straps
DB Bench: 5x8 50lb
Close Grip DB Bench: 4x8 40lb
DB Chest Flys: 3x10 30lb
Seated Machine Rows: 4x8
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PostSubject: Re: Michael Witt's Training Log   Thu Jul 14, 2016 11:00 am

7/14

Rack Squats: 5x5 315lbs
OHP: 3x8 95lbs
Shrugs: 5x10
Lateral Raises: 3x5
Shoulder Flys: 3x8
Lat Pull Downs: 4x8
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PostSubject: Re: Michael Witt's Training Log   Mon Jul 18, 2016 2:21 pm

7/18

Squat: 5x4 245lbs
Deadlift: 2x4 275lbs Pissed off about only getting two working sets in. Lady came and yelled at me for letting the weight down and shaking the floor. Apparently I woke up 3 sleeping babies. I guess this is what I get for lifting at a YMCA.
Rack Squats: 5x5 225lbs (squatted off the racks close to parallel).
Lunges: 3x3 each leg holding 55lb dumbells
Hamstring Curls: 4x10
Leg Extensions: 4x8
Leg Press: 4x5
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PostSubject: Re: Michael Witt's Training Log   Tue Jul 19, 2016 11:16 pm

7/19

Bench: 4x4 195lbs, 195lbs, 200lbs, 200lbs felt really good on the 195lb sets so I went up. Bench is progressing nicely.
Barbell Rows: 2x10 135lbs, 3x10 155lbs
DB Bench: 5x8 50lb
Close Grip DB Bench: 4x8 40lb
DB Chest Flys 3x8 30lb
Lat Pull Downs: 4x8
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