Michael Witt's Training Log

7/26

Squat: 5x3 285lbs
Deadlift: 4x4 300lbs (happy with the speed for these sets)
Hamstring Curls: 5x8
Leg Extensions: 5x8
Leg Press: 5x8

7/27

Bench: 4x4 200lbs
Barbell Rows: 6x10 135lbs
DB Bench: 5x8 50lb
Close Grip DB Bench: 5x8 40lb
DB Chest Flys: 4x8 30lb
Wide Grip Pull Ups: 3x10

7/28

Close Grip Bench: 5x5 135lbs (worked mostly on form, fatigued from work and then working outside)
OHP: 5x10
Shoulder Flys: 3x10
Lateral Raises: 3x10
Rope Tricep Ext: 3x10
Bicep Curls: 3x10

8/1

Squat: 4x3 285lbs
Lately I've been having trouble with inconsistent depth on squat. I go lower than needed the majority of the time so I've been working on that. Not the speed I would have liked for these sets, but I am getting better at depth awareness. I raised the catch racks in the squat rack and that has seemed to help. Recording my sets has helped too.

Deadlift: 5x6 255lbs
Lower back started to flare up during the first two sets, but I decided to keep going because the pain wasn't intolerable throughout the lifts. During my 3rd set my back loosened up and I was able to complete my last 3 sets no problem.

Hamstring Curls: 5x8
Leg Extensions: 5x8

8/3

Bench: 4x6 170lbs
Lat Pull Downs: 3x10
DB Bench: 4x10 40lb
Close Grip DB Bench: 4x10 40lb
DB Chest Flys: 4x10 20lb
Seated Machine Rows: 3x10

Not too happy with how today went. Energy wasn't there and my lower back started giving me trouble again. Going to take the weight down next week and de-load.

8/22

Bench: 4x4 187lbs Went back down after a 3 week break
Barbell Rows: 135lbs 4x10
Floor Press: 135lbs 4x8
Wide Grip Pull Ups: 3x10
Band Chest Flys: 3x10

8/26

Banded Bench: 5x8 95lbs
DB Bench: 4x8 40lb
Close Grip DB Bench: 3x8 40lb
DB Shoulder Press: 4x8 35lb
DB Shoulder Flys: 5x10 20lb
Dips: 4x15
Lat Pull Down: 4x10
Ab rollout: 3x5

8/29
First day training on the 6 week Candito cycle

Squat: 4x6 115 kg (approx 254lbs)
Deadlift: 2x6 132.5 kg (approx 292lbs)
Stiff legged deadlift: 2x5 80 kg (176lbs)
Snatch grip deadlift: 2x5 80 kg

Really happy about how my squat went tonight. Switched back to cheater on deadlift.

8/31

Bench: 125x10 165x10 185x8 190x6
Barbell Rows: 2x10 1x8 1x6
OHP: 2x12 1x10 1x8
Wide Grip Pull Ups: 1x12 1x10 1x8 1x6
Band Face Pulls: 3x12

9/2

Squat: 4x8 220lbs
Deadlift: 4x8 255lbs
Stiff-legged deadlifts: 3x8
Snatch-grip deadlifts: 3x8
High-bar squat: 3x8

9/5

Squat: 1x8 250lbs 5x3 255lbs 60 second rest period between sets (these were brutal)
Deadlift: Conventional 3x8
Hamstring Curls: 3x8
Leg Extensions: 3x8

9/7

Bench: 180x10 190x8 200x7 (objective of 6-8 reps, really happy that I was able to grind out 7)
Barbell Rows: 1x10 2x8
OHP: 1x10 1x8 1x6
Wide Grip Pull Ups: 1x10 1x8 1x6
Band Face Pulls: 3x10
Band Rows: 3x10

9/8

Squat: 1x8 250lbs 8x3 245lbs 60 second rest intervals
Deadlift: 3x8 225lbs (double overhand)
Leg Extensions: 6x8

9/12

Deadlifts: 1x4 287lbs, 1x4 320lbs, 1x6 320lbs (all time rep pr)

Had the IPL training seminar tonight so I mainly focused on helping the new members. Got some deadlift work in at the end that I'm really happy about. Previously could only do 320lbs for 2 reps. Shoulder is starting to feel better, and it didn't hurt after these sets.

9/15

Bench: 2x4 215lbs, 1x5 215lbs
Rows: 3x8
DB OHP: 3x10
Machine Incline Press: 3x12

9/19

Squat: 3x3 280lbs, 285lbs, 290lbs (rep pr)
Deficit Deadlift: 3x6 240lbs

Really happy about how squats went tonight. Nice to hit 290 for a triple considerably easy, especially since I only hit 275x1 last spring. Haven't felt good at all this week so deadlifts were a grind.

9/21

Bench: 3x3 210lbs, 215lbs, 220lbs
Barbell Rows: 2x10 1x8 1x6
Wide Grip Pull Ups: 2x12 1x10 1x8
Band Rows: 2x12 1x10 1x8
Band Tricep Ext: 3x12 each arm

9/23

Bench: 225lbs x3 (supposed to be 215 for this set, but this triple felt good anyways so oh well),
220lbs x4, 235lbs x2

Standing DB OHP: 2x12 1x10 1x8
Lat Pull Downs: 2x12 1x10 2x8
Dips: 3x12 2x10
DB Rows: 3x12 each arm
Shoulder Flys: 3x8

9/26

Squat: 305x4
Conventional Deficit Deadlifts: 220lbs 4x8

9/28
Bench Press: 240x2 (pr)
Barbell Rows: 2x8 2x6
Wide Grip Pull Ups: 1x12 2x10 2x8
Tricep Pull Downs: 3x12 each arm
Floor Press: 4x10 135lbs

9/30

Deadlift: Worked up to 355lbs x4 reps (all time pr)
2" Deficit work: 4x10 175lbs
Hamstring Curls: 4x10
Leg Extensions: 3x8
Hip Mobility Band Work

10/3

Squat: 330x1 353x1 (38lb pr) 364x1 (failed)
Band Mobility Work
Stretching

Really happy about tonight. Hit the end of my 6 week training cycle so I am retesting my max for all three lifts this week. Felt like I could've ground out 364, but I hit a mental wall and bailed. Goal was a 350lb squat by November, so hitting 353 was awesome especially since my depth was good.

10/5

Bench: 230lbsx1 245lbsx1 250lbsx1 (failed 2 times) Hit 245 with a pause with relative ease. Went up to 250, but got stuck about 4 inches off my chest each time. Happy with 245, although I really hope to hit a 250 bench in November.

Upright rows 3x8
Bicep Curls 3x8

10/10

Squat: 5x5 225lbs
Deadlift: 4x8 253lbs
Trap Bar Deadlift: 3x8
Band Hip Mobility Work

De-loading this week

10/11

Bench: 6x3 185lbs
Wide Grip Pull Ups: 4x8
Face pulls: 5x10

10/17

Squat: 4x4 300lbs
Deadlift: 4x4 342lbs