Weak1 Log

Jan 15, 2017

Clean and Press
worker up to 155x1

Clean and Push Press
175x1

Deadlift
195x5
245x5
295x3
335x3
375x3
295x8

Front Squat
160 4x8

Chest Supported Row
45 4x15

Seated DB Press
40 4x8
 
Jan 20, 2017

Squat
195x5
225x5
255x5
195 4x8

Box Squat 20"
270 4x6

Hamstring Curls
35 4x10 no rest between legs
 
Jan 21, 2017

Hang P. Clean
Worked up to 185x1

Bench
140x5
160x5
180x5
140 4x8

CGBP
140 4x6

SS Hammer Curls
35 3x10

Incline
100x8
115x8
135x6

Flys
25 4x8

CSR
50 4x10
 
Jan 22, 2017

Hang P. Clean + Press
Worked up to 155x1

Hang P. Clean + Push Press
175x2

Deadlift
275x5
315x5
355x5
275 4x8 Pulled hamstring on last rep of last set

Seated DB Overhead Press
30 3x15
 
Feb 2, 2017

H. Power Clean
45x5
95x3
115x3
135x3
155x1
165x1x5

Deadlift
165x5
225x5
275x3
315x3
375x3x5

Power Shrugs
225 2x20

Front Squat
135 5x10

CSR
50 4x8
 
Feb 7, 2017

H. Power Clean
45x5
95x5
115x3
135x3
155x1
175x1x5

Paused Box Squat 20"
45x10
135x5
225x3
245x3
275x3x5

Bench (All pawzed)
45x10
95x5
115x5
135x3
155x2
175x1
195x1
205x1
225x1

CGBP
95x10x5 Slow decent and paused

DB Press
50x8x4

SS with High Pulls
45x15x3

Curls
Various sets and reps of various weights
 
The significance of the 225Lbs bench press was that this was an easy full paused rep. I also feel like this is a weight I won't ever have to worry about anymore. I remember this feeling I had with the 225 squat. At one point the 225 was just part of the routine, never something I would have to work up to with any significant effort. I feel like 225 bench is now just part of my life. LOL
 
Feb 10, 2017

Squat
135x5
225x5
245x3
265x1
285x1x5

SLDL
285x8x4

Press
45x5
95x5
115x2
125x3x5

Incline
95x10x5

SS with DB Rows
70x12x3

DB Bench
60x8x4
 
Feb 12, 2017

H. Power Clean
45x5
95x5
135x3
155x2
175x2x5

Deadlift
135x5
225x5
275x5
315x3
365x2
405x1x5 Beltless and easy!

Shrugs
205x20x2

Front Squat
195x3x5

Seated DB OHP
45x4x8

CSR
60x5x8
 
Nice work, I love that you mostly stick to the "basics." What's your height and weight?
 
Nice work, I love that you mostly stick to the "basics." What's your height and weight?

6'2" 208 this morning. I have gained a significant amount of weight over the years (since 2012-2013 when I was about 155-165lbs). mostly from just eating whatever I want. If you can imagine I I would win Dadbod competitions.

I am in the process of cleaning my diet and slowly gaining the muscle instead of just gaining weight.
 
Last edited:
Feb 14, 2017

H. Power Clean
45x5
95x5
115x3
135x3
155x2
175x3x5

Box Squat 20"
135x5
225x5
275x3
315x5x5

CGBP
45x5
95x5
115x5
145x3x5 (all paused)

Bench
145x8x4

Pendlay
145x5x6
 
Feb 19, 2017

Squat
45x5
135x5
185x10x5

SLDL
135x5
225x5
275x8x4

Press
45x5
95x5
115x3
125x1
140x1x5

Incline
140x8x4

Seated DB Press
40x8x4

DB Hammer Curls
40x8
35x12
30x15
 
Feb 22, 3017

H. Power Clean
45x5
95x5
1115x3
135x3
155x2
165x1
185x2x5

Front Squat
135x5
185x3
205x1
225x1x5

Deadlift
135x5
225x5
315x5x5

P. Shrugs
205x20x2

DB Incline Press
50x8x4

Notes: Cleans were relatively easy. I will bump up 5 lbs for next time and try some doubles and singles. Front squats were beltless and fine I'll be bumping these up at least 10lbs for next time. Inclines were too inclined. I wanted more chest pump and less shoulder.
 
Feb 24, 2017

H. Power Clean
45x8-10
95x5
115x3
135x3
155x1
175x1
190x1x5

Squat
45x10
135x5
225x3
245x2
265x1
285x3x5

CGBP
45x10
95x5
115x5
135x3
145x2
165x2x5

Bench
125x10x5

Pendlay
145x8x4
 
Feb 26, 2017

H. Power Clean
45x5
95x5
115x3
135x3
155x1
165x1
175x1
195x1

Box Squat 20"
45x5
135x5
225x5
275x3
315x1
335x1
365x1
315x8x4

SLDL
285x8x4

Incline Press
45x10
95x5
115x3
135x2
155x2x5

Press
85x10x5
 
Mar 1

Front Squat
45x5
135x5
185x3
205x1
230x2x5

Deadlift
135x5
225x5
315x3
375x5x5

CGBP
45x5
135x3
165x3x5

CSR
50x8x4

DB Bench
60x8x4
 
March 3, 2017


box Squat 20"

135x5
225x5
245x3
275x10x5

SLDL
135x5
225x5
315x3x5

Bench
45x5
135x5
155x3
185x1
195x1
205x2x5

Seated Row
120x8x4

DB Press
40x8x4
 
March 5, 2017

Squat
45x5
135x5x2
205x3x2
225x3
245x1
265x5x5

Deficit Deadlift 4" (Stepper top)
135x5
225x3
315x3x5

Press
45x8
90x10x5

Kroc
70x20 ea.
 
March 7, 2017

Deadlift
135x5
225x5
315x3
365x1
385x1
415x3x5

Front Squat
45x5
135x5
185x3
205x3x5

CGBP
125x10x5

CSR
50x12x4
 
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