Squat, Bench, Deadlift, Repeat

Discussion in 'Training Logs' started by swole, May 23, 2014.

  1. swole

    swole White Belt

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    Location:
    Franklin Lakes NJ
    Age - 23
    Height - 5'10
    Start Weight - 200lbs (5/1/14)
    Current Weight - 191lbs (5/25/14)

    All Time PR's
    Squat - 445lbs wrapped (4/20/14)
    Bench - 275 (5/3/14)
    DeadLift - 505lbs (1/12/14)

    Competition PR's (11/1/12)
    Squat - 345lbs
    Bench - 235lbs
    Deadlift - 455lbs


    Short term goals (7/12/14)
    Squat - 455
    Bench - 315lbs
    Deadlift - 545lbs

    * I follow a custom training program based on the Texas Method, and the use of prilepin's chart for percentages.
    * I follow a strict keto diet; 65% fat, 5% carbs, and 30% protein
     
  2. swole

    swole White Belt

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    Upper Body Percentage Day
    A1. Bench Press - 235x4x3
    B1. DB OHP - 70x3x12
    C1. Fat Close Grip Low Row - 180x3x10
    C2. Fat Grip Lat Pulls - 160x3x10
    D1. Hammer Curls - 40x3x12
    D2. Rolling Tris - 30x3x12
    E1. CCurls - 30x3x12
    E2. Elbows Out - 30x3x12
    F1. Reverse Fly - 25x3x12
    F2. Band Abs - 3x32

    * some of my recovery stuff was done today (D-E)
     
  3. swole

    swole White Belt

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    Location:
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    Lower Body Percentage Day
    A1. Squat - 340x4x3
    B1. Deads - 405x2x3
    C1. GHR - 3x16
    C2. Band Abs - 3x32
     
  4. swole

    swole White Belt

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    Location:
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    Upper Body Volume Day
    A1. Bench Press - 185x5x3
    B1. Slingshot Swiss Bar Press - 185x3x12
    B2. Fat Bar Low Row - 165x3x12
    B3. Fat Grip Lat Pulls - 145x3x12
    C1. BB Shrugs - 425x3x12
    C2. Reverse Fly - 30x3x10
    C3. Band Abs - 3x34

    * Day 4 of my keto cycle
     
  5. swole

    swole White Belt

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    Location:
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    Lower Body Volume Day
    A1. Squat - 275x5x3
    B1. Deads - 335x3x3
    C1. Single Leg Press - 135x2x12
    C2. GHR - 2x18
    C3. Band Abs - 2x36

    * Felt really flat today. Gonna have to refeed more often than every 7 days
     
  6. fbmmofo

    fbmmofo Blue Belt

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    Welcome to the logs. Good lifts.

    What are the reasons behind the diet?
     
  7. swole

    swole White Belt

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    to sum it up with low carbohydrates, I feel more energized, don't experience the feeling of lethargy after consuming carbs. A low carb diet primes the body to use its own fat stores as energy thus leading to fat loss. Overall I feel better and am performing better in the gym.
     
  8. swole

    swole White Belt

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    Location:
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    Upper Body Recovery Day
    A1. Bench Press - 145x3x3
    B1. Fat Grip Low Row - 180x3x12
    C1. Hammer Curls - 45x3x12
    C2. Rolling Triceps - 35x3x12
    D1. CCurls - 35x3x8
    D2. Elbows Out - 35x3x8
    E1. Band Abs - 3x36
    E2. Fat Bar Wrist Curls - 45x3x36

    * Felt much more energized in the gym today!!
     
  9. swole

    swole White Belt

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    Location:
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    Lower Body Recovery Day
    A1. Squat - 220x3x3
    B1. Deads - 260x1x3
    C1. GHR - 3x18
    C2. Band Abs - 3x36
     
  10. swole

    swole White Belt

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    Location:
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    PM Cardio Session
    Row Machine - 25 min x 5000 meters
     
  11. swole

    swole White Belt

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    Location:
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    AM Cardio Session
    Row Machine - 20min x 4000 meters
     
  12. swole

    swole White Belt

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    AM Upper Body Recovery
    A1. Bench Press - 145x3x3
    B1. Fat Grip Low Row - 195x3x8
    C1. Hammer Curls - 50x3x8
    C2. Rolling Tris - 40x3x8
    D1. CCurls - 35x3x10
    D2. Elbows Out - 35x3x12
    E1. Band Abs - 3x36
    E2. Fat Bar Wrist Curl - barx3x36
     
  13. swole

    swole White Belt

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    AM Lower Body Recovery and Cardio
    A1. Squat - 220x3x3
    B1. Deads - 260x1x3
    C1. GHR - 2x18
    C2. Band Abs - 2x36
    D1. Row Machine - 20min x 3500m
     
  14. swole

    swole White Belt

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    AM Upper Body Percentage
    A1. Bench Press - 240x4x3
    B1. Cable Medial Delt Raise - 12.5x3x12
    B2. Fat Grip Lat Pulls - 160x3x12
    C1. Cable Scarecrows - 12.5x3x12
    C2. Band Abs - 3x36
    C3. Fat Bar Wrist Curls - barx3x36
     
  15. swole

    swole White Belt

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    Location:
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    PM Cardio
    Row Machine - 15min x 3175m
     
  16. swole

    swole White Belt

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    AM Lower Body Percentage (done on Sunday)
    A1. Squat - 340x4x3 (last two sets wrapped)
    B1. Deads - 420x1x3
    C1. GHR - 3x18
    C2 Band Abs - 3x36

    * felt really flat today
     
  17. swole

    swole White Belt

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    Location:
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    PM Cardio
    Row Machine - 15min x 3315meters
     
  18. swole

    swole White Belt

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    AM Upper Body Volume
    A1. Bench Press 3/2/x - 195x5x3
    B1. SS Swiss Bar Bench - 195x3x8
    B2. Cable Low Row x/1/4 - 165x3x8
    B3. Fat Bar Lat Pull Down - 160x3x8
    C1. Shrugs - 435x3x10
    C2. Incline Reverse Fly - 30x3x10

    * First day using 10g of glucose tablets an hour before my lift, felt more focused
     
  19. swole

    swole White Belt

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    AM Lower Body Volume
    A1. Squat 3/2/x - 280x5x3
    B1. 3" Deficit Deads - 335x3x3
    C1. GHR - 3x20
    C2. Band Abs - 3x40
     
  20. swole

    swole White Belt

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    AM Upper Body Recovery
    A1. Bench - 155x3x3
    B1. WG Low Row - 180x3x10
    C1. Hammers - 50x3x10
    C2. Rolling Tris - 4x3x10
    D1. CCurls - 35x3x10
    D2. Elbows Out - 40x3x10
    E1. FB Wrist Curls - barx3x40
     

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