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
12/14/2024
Dips (flexed lockout): BWx5, 25x28, 45x18, 45x19, BWx59
Machine bench press: 4 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 50x18, 60x7
Hammer curls: 50x10, 60x7
Deltoid raise machine: 3 sets
12/16/2024
Smith machine DL: 135x5, 225x5, 315x5, 365x1
Smith machine Romanian DL to floor: 225x5, 275x5, 315x5, 365x3
Back extension machine: 3 sets
Stairmaster: 10 minutes
12/18/2024
Smith machine Pendlay row: 135x5, 205x9x3
Smith machine shoulder shrugs: 315x10, 385x30, 485x20, 505x20
Seated machine row: 3 sets
Close grip lat pulldown machine: 3 sets
Was out of town at a hotel fitness center. Where there's a will, there's a way, I guess.
12/20/2024
Dips (flexed lockout): BWx5, 25x30, 45x20x2, BWx50
Machine bench press: 4 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 50x18, 60x7
Hammer curls: 50x10, 60x7
12/24/2024
DL: 135x5, 225x5, 315x5, 365x5, 385x3
Romanian DL to floor: 225x5, 275x5, 315x5, 355x3
Back extension machine: 3 sets
12/26/2024
Pendlay row: 135x5, 205x9, 205x8x2
Shoulder shrugs: 495x10, 675x25, 765x15, 315x12
Close grip lat pulldowns: 3 sets
12/27/2024
Dips (flexed lockout): BWx5, 25x32, 45x22x2, BWx55
Machine bench press: 4 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 60x7x2
Hammer curls: 60x7x2
Deltoid raise machine: 3 sets
12/28/2024
Bike ride: 16.7 miles
12/29/2024
SSB squats (pin 43): 155x5, 245x5, 295x3, 335x4x2, 335x2
SSB good mornings: 155x15, 205x10
12/30/2024
Pendlay row: 135x5, 225x5x3
Shoulder shrugs: 495x10, 675x37, 675x388, 765x20, 315x12
Close grip lat pulldowns: 3 sets
1/2/2025
Dips (full lockout): BWx5, 25x35, 45x25x2, BWx55
Machine bench press: 4 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 2 sets
DB front raise: 60x7x2
Hammer curls: 60x7x2
Deltoid raise machine: 3 sets
1/3/2025
DL: 135x5, 225x5, 315x5, 365x5, 385x3
Romanian DL to floor: 225x5, 275x5, 315x5, 355x3
1/4/2025
Pendlay row: 135x5, 225x5x3
Shoulder shrugs: 495x10, 675x10, 675x23, 765x10, 315x12
Close grip lat pulldowns: 3 sets
1/7/2025
Dips (full lockout): BWx5, 45x25x2, 45x21, BWx56
Machine bench press: 4 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 2 sets
DB front raise: 60x7x2
Hammer curls: 60x7x2
1/9/2025
SSB squats (pin 43): 155x5, 245x5, 295x3, 335x4x2, 335x3
SSB good mornings: 155x15, 205x10
Leg press: 360x12, 450x10, 540x3
High incline bench sit ups: BWx15, 50x8
1/10/2025
Pendlay row: 135x5, 225x5x3
Shoulder shrugs: 495x10, 675x13, 675x31, 765x10, 315x12
Close grip lat pulldowns: 3 sets
1/11/2025
Dips (full lockout): BWx5, 45x25x2, 45x22, BWx56
Machine bench press: 4 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 60x7x2
Hammer curls: 60x7x2
