Rich's training log
I've been training for a bit (my old log is here), focused largely on powerlifting. I used to train Westside style but now use Wendler's Beyond 5/3/1 (the version where deload week falls every 7th week). I don't train with very heavy bench pressing due to past pectoral injuries, so I focus more on squats, deadlifts, presses, rows, and stuff like that.
My goal is simply to get stronger while staying healthy.
When was doing more than that in the past, I was chest-focused, going all the way down to a good stretch up to maybe an inch or so from lockout. Now I'm doing them full range, all the way down and all the way up to a good lockout. 45 is probably a PR.
12/2/2024
Pendlay row: 135x5, 205x8x3
Shoulder shrugs: 495x10, 585x30, 675x22, 765x12, 315x12
Lat pulldowns: 4 sets
12/3/2024
Dips (flexed lockout): BWx5, BWx50, 25x25, 45x12x2
Dips (partial to lockout): 45x7
Machine bench press: 4 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 50x17, 60x7
Hammer curls: 50x10, 60x7
Deltoid raise machine: 3 sets
12/6/2024
DL: 135x5, 225x5, 315x3, 365x5, 385x3
Romanian DL to floor: 225x5, 275x5, 315x5, 355x3
Incline bench sit ups: 45x15x2
12/7/2024
Pendlay row: 135x5, 205x8x3
Shoulder shrugs: 495x10, 675x33, 765x19, 765x20, 315x12
Lat pulldown machine: 4 sets
12/8/2024
Dips (flexed lockout): BWx5, 25x26, 45x14, 45x15, BWx53
Machine bench press: 4 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 50x18, 60x7
Hammer curls: 50x10, 60x7
12/9/2024
Bike ride: 12.7 miles
12/11/2024
Zercher squat:135×5, 185×5, 225×5, 275x3, 275x2
Leg press: 360x10, 450x7
12/12/2024
Pendlay row: 135x5, 205x9, 205x8x2
Shoulder shrugs: 495x10, 675x23, 765x12, 315x12
Seated cable row: 3 sets
Close grip lat pulldowns: 3 sets
