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.
1/13/2025
DL: 135x5, 225x5, 315x5, 365x5
Romanian DL to floor: 225x5, 275x5, 315x5, 365x1
1/14/2025
Pendlay row: 135x5, 225x5x3
Shoulder shrugs: 315x20x3
Seated cable rows: 3 sets
Close grip lat pulldowns: 3 sets
1/15/2025
Machine bench press: 4 sets
Dips (full lockout): BWx55, BWx51x2
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 60x7, 70x3
Hammer curls: 60x7x2, 70x3
1/18/2025
SSB squats (pin 43): 155x5, 245x5, 295x3, 315x5x3, 315x3
Sumo DL: 135x5, 225x5, 275x5, 315x6
Hammer Strength DL, high handle: 90x5, 180x5, 270x5, 360x5x2
SSB good mornings: 155x10, 205x8
1/19/2025
Pendlay row: 135x5, 205x8x4
Shoulder shrugs: 495x10, 675x9
Triset:
- Seated cable rows: 3 sets
- Close grip lat pulldowns: 3 sets
- Shoulder shrugs, no straps (for grip): 315x5x2, 315x4
1/21/2025
Bench press (light): 4 sets
Machine bench press: #10x10, #14x8, #16x8, #18x5x4, #(18+2)x3, #(18+3)x3
Dips (full lockout): BWx35, BWx52x3
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 50x11x3
Hammer curls: 50x11x2, 50x6
1/22/2025
DL: 135x5, 225x5, 315x5, 355x3x6
Zercher squat: 135x5, 185x8, 185x6
Romanian DL to floor: 225x5, 275x8x2
Hack squat: 90x5
1/24/2025
Pendlay row: 135x5, 185x12, 185x10x3
Shoulder shrugs: 315x20x3
Seated cable rows: 115x30x2
Close grip lat pulldowns: 99x30x2
1/25/2025
Dips (full lockout): BWx5, 45x26x3, BWx57
Machine bench press: #8x40, #11x34
Rope pushdowns: 44x30, 50x34
Cable triceps kickbacks: 17x30, 22x20
DB front raise: 30x30
Hammer curls: 30x10
1/30/2025
SSB squats (pin 43): 155x5, 245x5, 335x3x4
Sumo DL: 135x5, 225x5, 275x5, 315x6x2
Hammer Strength DL, high handle: 180x5, 360x5x5
SSB good mornings: 155x10, 205x8x3
Leg press: 270x10x2
High incline bench sit ups: BWx15, 50x8
1/31/2025
Pendlay row: 135x5, 225x8x3
Shoulder shrugs: 495x10, 675x9, 585x20
Seated cable rows: 165x12, 209x10, 231x8
Close grip lat pulldowns: 143x10, 165x8x2
2/1/2025
Machine bench press: #10x10, #14x8, #18x5x4, [#18+20 lb]x3x3
Dips (full lockout): BWx57, BWx55, BWx53x2
Rope pushdowns: 44x20, 50x12, 61x12, 72x8, 77x8, 83x8
Cable triceps kickbacks: 28x8, 33x8x2
DB front raise: 55x8x3
Hammer curls: 55x8x3
Deltoid raise machine: 110x10
2/2/2025
Bike ride: 16.4 miles
Finally warm enough for a ride.
2/3/2025
DL: 135x5, 225x5, 315x5, 365x3x6
Zercher squat: 135x5, 185x8, 205x8, 225x6
Romanian DL to floor: 225x5, 295x8x2
Hack squat: 90x5x2
2/4/2025
Pendlay row: 135x5, 205x10, 205x8, 225x7x3
Shoulder shrugs: 315x20x3
Close grip lat pulldowns: 99x30, 110x25, 99x27
Seated cable rows: 121x30x3
Incline bench sit ups: 45x15x2
2/6/2025
Dips (full lockout): BWx5, BWx50, BWx60, BWx55, BWx52
Machine bench press: #10x10, #10x30x3
Rope pushdowns: 50x30, 50x26, 50x25
Cable triceps kickbacks: 17x25, 11x33, 11x24
DB front raise: 30x20, 20x30x2
Hammer curls: 30x20, 20x30x2
Deltoid raise machine: 70x31x2, 70x26
2/7/2025
SSB squats: 155x5, 245x5, 295x3, 335x1, 355x1x2
Sumo DL: 135x5, 225x5, 315x5x2
Hammer Strength DL, low handle: 180x5, 270x2x3
SSB good mornings: 155x10, 205x5
High incline bench sit ups: BWx15, BWx10
2/8/2025
Pendlay row: 135x5, 225x3x3, 245x1x3
Shoulder shrugs: 405x10, 495x30, 585x30, 675x15, 315x10
2/10/2025
Machine bench press, paused: #8x10, #14x8, #18x3, (#18+5)x3, (#18+15)x3x4
Dips (full lockout): BWx5, BWx61, BWx54, BWx52, BWx51
Rope pushdowns: 38x6, 77x6, 83x6, 88x8, 94x6
Cable triceps kickbacks: 33x6x3
DB front raise: 40x6x3, 50x6
Hammer curls: 40x6x3, 50x6
