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.
Thanks. Unfortunately the respiratory issues didn't go away. They got worse, like severe asthma that lasted for about a year. I couldn't train well and couldn't do hard cardio at all. I stopped posting here because it was depressing (and I didn't have anything to post, I guess). It cleared up and I'm back in good condition now.
9/15/2024
Dips: BWx10, 70x26, 70x24, 70x23, BWx62
Dips (flexed lockout): BWx10
Dips (partial to lockout): BWx10
Machine bench press: 3 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 40x10, 50x8
Hammer curls: 40x10, 50x10
Deltoid raise machine: 4 sets
Bike ride: 20.4 miles
9/17/2024
SSB squats (pin 43): 155x5, 245x5, 305x5x4
SSB good mornings: 155x15, 205x10
Leg press: 360x10, 450x10
High incline bench sit ups: BWx15, 50x8
9/18/2024
Pendlay row: 135x5, 185x10, 205x8, 225x6, 245x3
Shoulder shrugs: 495x10, 585x30, 675x25, 675x27, 315x12
Lat pulldown machine: 5 sets
9/19/2024
Dips (flexed lockout): BWx10, 45x15x3, BWx25
Dips (partial to lockout): BWx10
Machine bench press: 3 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 40x10, 50x8
Hammer curls: 40x10, 50x10
Deltoid raise machine: 4 sets
9/21/2024
DL: 135x5, 225x5, 275x3, 325x3, 365x3x2
Deficit Romanian DL: 135x10, 185x10, 235x8
Bike ride: 12.7 miles
9/22/2024
Pendlay row: 135x5, 185x12, 205x8, 225x6, 245x3
Shoulder shrugs: 495x10, 585x30, 675x30, 675x30, 315x12
Lat pulldown machine: 5 sets
9/23/2024
Dips: BWx10, 70x27, 70x26, 70x24, BWx64
Dips (flexed lockout): BWx7
Dips (partial to lockout): BWx7
Machine bench press: 3 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 40x10, 50x10
Hammer curls: 40x10, 50x10
Deltoid raise machine: 4 sets
Welcome back! 64 rep sets are back.
How did it end up going away? That sounds like such a horrible year
Thanks. Yes, brutal for sure. I was tested for asthma and other issues. I was having bronchial spasms, but they couldn't find the root cause. I simply recovered over time.
Thanks. Unfortunately the respiratory issues didn't go away. They got worse, like severe asthma that lasted for about a year. I couldn't train well and couldn't do hard cardio at all. I stopped posting here because it was depressing (and I didn't have anything to post, I guess). It cleared up and I'm back in good condition now.
I imagine that just have been scary as well as frustrating and depressing
Glad you’re back
Thanks! Glad to be back.
9/26/2024
Pendlay row: 135x5, 185x12, 205x8, 225x6, 245x3
Shoulder shrugs: 495x10, 585x30, 675x24, 675x30, 315x12
Lat pulldown machine: 5 sets
9/28/2024
Dips (flexed lockout): BWx10, 45x15x3, BWx25
Dips (partial to lockout): BWx10
Machine bench press: 3 sets
Hammer Strength incline press: 4 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 40x10, 50x10, 60x3
Hammer curls: 40x10, 50x10, 60x5
Deltoid raise machine: 4 sets
9/29/2024
DL: 135x5, 225x5, 275x3, 325x3, 365x3x3
Deficit Romanian DL: 135x10, 185x10, 235x8
Incline bench sit ups: 45x15x2
9/30/2024
Pendlay row: 135x5, 185x12, 205x8, 225x6, 245x3
Shoulder shrugs: 495x10, 585x30, 675x30, 675x30, 315x12
Lat pulldown machine: 5 sets
10/2/2024
Dips: BWx10, 70x27, 70x26, 70x24, BWx64
Dips (flexed lockout): BWx7
Dips (partial to lockout): BWx7
Machine bench press: 3 sets
Hammer Strength incline: 4 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 40x10, 50x10, 60x3
Hammer curls: 40x10, 50x10, 60x5
Deltoid raise machine: 4 sets
10/3/2024
SSB squats: 155x5, 245x5, 315x5x3, 335x3
SSB good mornings: 155x15, 205x10
Leg press: 360x12, 450x10, 540x3
High incline bench sit ups: BWx15, 50x8
10/5/2024
Pendlay row: 135x5, 185x12, 205x8, 225x6, 245x3
Shoulder shrugs: 495x10, 585x30, 675x30, 765x6, 315x12
Lat pulldown machine: 5 sets
10/6/2024
Dips (flexed lockout): BWx10, 45x15x3, BWx25
Dips (partial to lockout): BWx10
Machine bench press: 3 sets
Hammer Strength incline: 4 sets
Fly machine: 3 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 40x10, 50x10, 60x5
Hammer curls: 40x10, 50x10, 60x6
Deltoid raise machine: 4 sets
Bike ride: 11.0 miles
Great to see you back!
Thanks Yugo!
10/7/2024
DL: 135x5, 225x5, 275x3, 325x3, 365x3x3
Deficit Romanian DL: 135x10, 185x10, 235x10
Incline bench sit ups: 45x15x2
10/8/2024
Bike ride: 16.4 miles
10/9/2024
Pendlay row: 135x5, 185x12, 225x6x3
Shoulder shrugs: 495x10, 585x30, 675x35, 765x8, 315x12
Lat pulldown machine: 5 sets
I use standard cotton straps with chalk, using a double overhand grip. I don't like an alternating grip on that because it hits each trap differently. It's also heavy enough to risk a biceps tear.
I used to have leather straps that were better. I bought a pair recently that look similar, but they aren't even as good as the cotton ones. Oh well.
10/10/2024
Hammer Strength incline: 90x10x3, 110x15, 140x15x2, 180x8
Dips (flexed lockout): BWx7x3
Dips (partial to lockout): BWx10
Machine bench press: 4 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 40x12, 50x10, 60x6
Hammer curls: 40x12, 50x10, 60x6
Deltoid raise machine: 4 sets
10/13/2024
SSB squats (pin 43): 155x5, 245x5, 295x3, 335x3x3
SSB good mornings: 155x15, 205x10
Leg press: 360x12, 450x10, 540x3
High incline bench sit ups: BWx15, 50x8
Bike ride: 11.6 miles
10/15/2024
Pendlay row: 135x5, 185x12, 225x6x3
Shoulder shrugs: 495x10, 585x30, 675x15 (didn't have a good grip at the start), 675x35, 765x10, 315x12
Lat pulldown machine: 5 sets
10/16/2024
Dips (flexed lockout): BWx10x3
Dips (partial to lockout): BWx12
Hammer Strength incline: 90x10, 140x15x2, 90x15x3, 90x31
Machine bench press: 4 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 2 sets
DB front raise: 40x14, 50x12, 60x6
Hammer curls: 40x14, 50x10, 60x6
Deltoid raise machine: 4 sets
10/17/2024
DL: 135x5, 225x5, 275x3, 325x3, 365x5x3
Deficit Romanian DL: 135x10, 185x10, 235x10
Incline bench sit ups: 45x15x2
