Training log - Page 2

Billy Millar · 01-20-2010, 01:18 PM

Tuesday, 1/19/10 - Off

Wednesday, 1/20/10 - Bench Press

45# x 10
135# x 5
205# x 3
210# x 3
215# x 5

Push Press

45# x 10
95# x 10
115# x 10
120# x 10
125# x 10

Barbell Row

45# x 10
115# x 10
125# x 10 x 2

Conditioning work:

20 kg KB Snatch: 50 rep ladder: 1,2,3,4,5,4,3,2,1 per arm

Billy Millar · 01-22-2010, 03:53 PM

Thursday, 1/21/10 - Off.

Friday, 1/22/10 - Deadlift

Did HAM/HUG hip mobility drills and lots of dynamic stretching, followed by

Power-cleans:
135# x 2 x 5 (every 30 sec)

Deadlift:
45# x 10
135# x 5
225# x 3
295# x 3
315# x 3
325# x 4

Good-Mornings:
95# x 10
115# x 10
135# x 10

Billy Millar · 01-23-2010, 01:52 PM

Saturday - 1/23/10

Shoulder Press:
45# x 10 x 2
115# x 3
125# x 3
135# x 5

Dips:
BW x 10
+5# x 10
+10# x 10
+17.5# x 10 x 2

Pull-ups:
BW x 10 x 3

Billy Millar · 01-25-2010, 03:57 PM

Sunday - 1/24/10: Off

Monday - 1/25/10

Back Squats:
45# x 10
135# x 5 x 2
205# x 5
225# x 3
245# x 1

Front Squats:
135# x 8
145# x 6
155# x 5

Lunges:
95# x 6 x 3

Brian Stone · 01-25-2010, 04:32 PM

Billy, good stuff so far. I'm interested in seeing your progress, as you have very similar numbers to my own all around, where I thought my ratios were somewhat rare.

Billy Millar · 01-27-2010, 04:04 PM

Thanks, Brian, ditto.

Tuesday, 1/26/10 - Off.

Wednesday, 1/27/10 - Bench Press

45# x 10
135# x 5
205# x 5
215# x 3
225# x 5

Push Press
45# x 10
95# x 10
135# x 6
155# x 2

Barbell Row
135# x 10
145# x 10
155# x 10

Billy Millar · 01-29-2010, 01:38 PM

Thursday, 1/28/10 - Off.

Friday, 1/29/10 - Deadlifts:
45# x 10
135# x 10
225# x 5
275# x 5
315# x 3
335# x 1

Deadlifts still kinda scare me, I know I could have pulled another rep, but I psyched myself out of it. Still not using a belt, I know that would help on those final sets. It's on the to-do list.

Good-Mornings:
45# x 10
95# x 10
115# x 10
135# x 10

Hanging Leg Raise x 10 x 3

Billy Millar · 01-30-2010, 01:56 PM

Saturday, 1/30/10 - Shoulder Press:

45# x 10
95# x 5
115# x 5
135# x 3
145# x 2 (2nd one was ugly)

Dips:
BW x 10
+10# x 10
+20# x 10

Pullups: BW x 10 x 3

Billy Millar · 02-01-2010, 01:11 PM

Sunday, 1/31/10 - Off

Monday, 2/1/10 - Scale down week.

Back Squats
45# x 10
135# x 10
155# x 10
185# x 10

Overhead Squats:
45# x 10
65# x 10
65# x 10 (Clean grip)

Barbell Lunge:
70# x 14 x 2

Billy Millar · 02-03-2010, 05:15 PM

Tuesday, 2/2/10 - Off.

Wednesday, 2/3/10 - Bench Press

45# x 10
135# x 10
155# x 10
165# x 10

Push-Press:
45# x 10
95# x 10 x 3

Barbell Row:
95# x 10 x 2
105# x 10