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
