JuanBond17's S&C Training Log

[JuanBond17]

JuanBond17's Training Log

Stats:
Height: 5'11''
Starting Weight (2/26/18): 217.6lb
Body fat:

Goals:
- Lose weight (from 220 to 190, then back up to around 198)
- Gain strength
- Improve form on all lifts
- Improve overall athleticism, posture, and appearance
- Get as strong as I possibly can
- Cut excess body fat

Short-term Goals:
- Keep weight below 200lb
- Bench 225x5x5, squat 225x5x5, deadlift 405x5x5, press 135x5x5, row 225x5x5

Long-term Goals:
- 10% body fat or lower
- Bench 360, squat 505, deadlift 565, and press 235 at under 200lb

Program Progression:
- StrongLifts 5x5, then 3x5, 3x3, and 1x3
- Madcow
- Smolov?
- WestSide Periodization
- Olympic

PRs:
Squat: 200lb
Bench: 220lb
Deadlift: 360lb

 

[JuanBond17]

Mo 2/26/18

BW
217.6lb

Squat
40x5x5

Bench
130x5x5

Barbell Row
135x5x5

SL 5x5 Week 1, workout 1 (1.01)

 

[JuanBond17]

Tu 2/27/18

Weight
218lb

 

[JuanBond17]

Wed 2/28/18

BW
218lb

Press
40x5x5

Squat
45x5x5

Deadlift
235x1x5

SL 5x5 1.02

 

[JuanBond17]

Fri 3/2/18

Row
145x5x5

Squat
60x5x5

Bench
145x1x5

SL 5x5 1.03

 

[JuanBond17]

Tu 3/6/18

Press
55x5x5

Squat
65x5x5

Deadlift
245x1x5

SL 5x5 2.01

 

[JuanBond17]

Wed 3/7/18

BW
219.6lb

Row
150x5x5

Squat
70x5x5

Bench
150x1x5

Grip
CoC #1: 10x5 both hands

SL 5x5 2.02