Training Log Feb 11 - March 11 2013

Notes: For the first time in a long time I went a week w/o intermittent fasting. (March 10 - 15)
It felt good to eat breakfast in the morning, but the one workout I did do during that week went ok but I felt that my energy level was low. That could have been lack of sleep though.

Log feb 11 2013

Weight
Bf

My rev pyramid plan c1 w6 d1

Skipping deads today

#Squat
1x3@325
1x6@275
1x8@255


#standing overhead press
1x3@165
1x5@130
1x10@105


#pullup
1x3@50
1x6@25
1x8
========

Log feb 13 2013

Weight
Bf

My rev pyramid plan c1 w6 d2

Skipping squats today

#Squat
0x2@325
0x6@275
0x8@255


#Bench press
1x3,1@240
1x6@220
1x8@200


#Pendlay row
1x3@230
1x6@200
1x8@185

#Dip
1x4@70
1x7@40
1x15

=======

Log feb 15 2013

Weight 185
Bf

My rev pyramid plan c1 w6 d3


#Squat
0x3@325
0x6@275
0x8@255


#standing overhead press
1x4@165
1x6@130
1x8@105

#deadlift
1x4@345
1x6@295
1x10@255

#pullup
1x4@50
1x6@25
1x10

======

Log feb 19 2013

Weight 183
Bf14.7

My rev pyramid plan c1 w6 d2


#Squat
1x3@325
1x6@275
1x8@255


#Bench press
1x4@240
1x6@220
1x8@200


#Pendlay row
1x2@230
1x6@200
1x8@185

#Dip
1x20
1x9
1x10

======

Log feb 20 2013

Weight 185
Bf

My rev pyramid plan c1 w7 d2


#Squat
3x5@225


#standing overhead press
1x4@145
1x6@125
1x10@115


#deadlift
1x5@315
1x6@275
1x10@225

#pullup
1 musclue up
1x10
1 muscle up
1x4
1x5

=====

Log feb 22 2013

Weight
Bf

My rev pyramid plan c1 w7 d3


#Squat
1x1@325
1x6@275
1x8@255


#Bench press
1x3@245
1x5@225
1x8@205


#Pendlay row
2x4@205

#Dip
1x20
1x9
1x10

======

Log feb 25 2013

Weight 180
Bf 13.4

My rev pyramid plan c1 w8 d1


#Squat
1x4@325
1x6@275
1x8@255


#standing overhead press
1x4@145
1x6@125
1x10@115


#deadlift
1x5@315
1x6@275
1x10@225

======

Log feb 27 2013

Weight 185
Bf

My rev pyramid plan c1 w8 d2


#Bench press
1x3@245
1x5@225
1x8@205


#Pendlay row
1x3@230
1x6@200
1x8@185

#Dip
1x20
1x9
1x10

=======

Log march 2 2013

Weight
Bf

My rev pyramid plan c1 w8 d3


#Squat
1x2@330
1x6@280
1x8@260


#standing overhead press
1x2@165
1x6@130
1x10@115


#deadlift
1x2@365
1x6@280
1x8@230

#chinup
1x6 (pullup)
1x5
1x6


=======


Log mar 4 2013

Weight 183.5
Bf 14.3

My rev pyramid plan c1 w9 d1


#Bench press
1x3@245
1x4@225
1x5@205


#Pendlay row
1x3@230
1x6@200
1x8@185

#Dip
1x20
1x9
1x10


======

Log march 6 2013

Weight 183
Bf

Session with trainer

#goodmorning
2x10@45

#hanging snatch
2x5@45

#squat high bar
2x10@45

#clean
2x5@45

======

Log mar 8 2013

Weight 183
Bf 14

My rev pyramid plan c1 w9 d3

#Bench press
1x3@245
1x3@225
1x6@205


#Pendlay row
1x3@230
1x6@200
1x8@185


#Dip
1x20
1x9
1x10

======

Log mar 11 2013

Weight
Bf

My rev pyramid plan c1 w9 d1


#Squat
1x2@330
1x6@280
1x6@260


#overhead press
1x3@165
1x5@145
1x8@125


#deadlift
1x3@350
1x6@200
1x8@185

#Dip
1x20
1x9
1x10

Training Log Jan 28 - Feb 8th 2013

Here are my logs from Jan 28 - Feb 8th 2013. These were the fourth and fifth weeks of this cycle. So I aimed to meet my previous maxes in the 4th week. During the 5th week I actually made new PRs on Pendlay Row and Deadlift.

Note about the Feb 2 workout. I had missed my normal Friday workout so I went to a different gym location in the area where I was after guitar practice on Saturday. They had installed a rack and floor platform for use of bumper plates. So this workout was the first time I've ever used bumper plates. I was still a bit shy about all the noise I was making by dropping the weights. So I gradually worked
my way up to dropping them from higher and higher heights. By the time I got to deadlifts I really appreciated how much easier it is to just drop the weight after each lift!

Log jan 28 2013
Bw 182
Bf 15.1

My reverse pyramid plan c1 w4 d1

#Squat
1x3@325
1x6@275
1x8@255


#Standing Overhead Press
1x2@160
1x6@125
1x10@105

Skipped deads

#chinup
1x9@35
1x4@35
1x6

----

Log jan 30 2013

Weight 184
Bf

My rev pyramid plan c1 w4 d2

skipped squats

#Bench press
1x4@235
1x6@215
1x8@195


#Pendlay row
1x4,1@225 Rep PR
1x6@195
1x10@175


#Dip
1x14@35
1x10@35
1x15

----

Log Feb 2 2013
Bw 185 feb 1st
Bf 14.5

My reverse pyramid plan c1 w4 d3

Focus on deadlift today so I skipped some squats

#Squat
1x5@275


#power clean to Standing Overhead Press
1x3,1@160
1x6@125
1x10@105


#Deadlift
1x4@335
1x6@285
1x8@245


#pullups
1x7@40
1x8@25
1x10

----

Log feb 4 2013

Weight 184
Bf 14.5

My rev pyramid plan c1 w5 d1


#Squat
1x2@325
1x6@275
1x8@255


#Bench press
1x3@240
1x6@220
1x8@200


#Pendlay row
1x3@230 PR
1x6@200
1x10@185


#Dip
1x12@45
1x10@35
1x10

----

Log Feb 6 2013
Bw 183
Bf

My reverse pyramid plan c1 w5 d2

Focus on deadlift today so I skipped squats

#Standing Overhead Press
1x1,1,1@165
1x6@130
1x10@105


#Deadlift
1x1@370
1x1@385 PR
1x0@390
1x6@285
1x5@245


#power Clean
1x5@135


#chinups
1x5@45
1x7@25
1x7

----

Log feb 8 2013

Weight
Bf

My rev pyramid plan c1 w5 d3

Skipping squats today to recover from my last deadlift session

#Bench press
1x4@240
1x5@220
1x7@200


#Pendlay row
1x3@230

#Dip
1x12@50
1x10
1x5

Training Log Dec 2012 - Jan. 25 2013

I only managed to workout about 3 times during the last part of December and the begining of January.
So when I went back to work In January I decided to go ahead and start a new cycle.
I'm still doing Intermittent Fasting and reverse pyramid training.

Log dec 20 2012
Bw 181
Bf

My IF plan c2 w4 d2

#Squat
1x4@315
1x6@275
1x8@245


#Standing Overhead Press
1x4@155
1x6@115
1x8@115


#Deadlift
1x4@315
1x6@275
1x8@245


#power Clean
1@135


#pullup
1x4@50
Head above bar
1x10
1x7

-------
Log dec 21 2012

Weight 179.5
Bf 14.2

My IF plan c2 w3 d1

Skipped squat
#Squat
0x10@135
0x5@225
0x5@295
0x5@225


#Bench press
1x3@235
1x6@215
1x7@205
1x5@205
1x4@205



#Pendlay row
1x4@195
1x6@175
3x8@165

#Dip
1x4@50
1x6@25
1x5@12
-------
Log dec 27 2012
Bw
Bf

My IF plan c2 w5 d1

#Squat
1x2@315
1x6@275
1x8@245


#Standing Overhead Press
1x3@155
1x6@135
1x8@115


#Deadlift
1x4@325
1x6@285
1x8@255


#power Clean
1@135


#chinup
1x5@55
Head above bar
1x10
1x10

-------

Log jan 7 2013

Weight 181
Bf 14.7

My rev pyramid plan c1 w1 d1


#Squat
1x4@275
1x6@255
1x8@225


#Bench press
1x3,1@225
1x4@205
1x7@185


#Pendlay row
1x4@185
1x6@175
3x8@155

#Dip
1x15
1x10
1x12

-------

Log jan 9 2012
Bw 181
Bf

My reverse pyramid plan c1 w1 d2

#Squat
1x4@275
1x6@255
1x8@225


#Standing Overhead Press
1x3@135
1x6@115
1x8@95


#Deadlift
1x4@305
1x1@285
1x3@265


#power Clean
1@135


#chinup (reclined)
1x10
1x7
1x6

-------
Log jan 11 2013

Weight 182
Bf 14.5

My rev pyramid plan c1 w1 d3


#Squat
1x4@275
1x6@255
1x8@225


#Bench press
1x3,1@225
1x6@205
1x8@185


#Pendlay row
1x4@195
1x6@175
3x8@155

#Dip
1x20
1x12
1x12
-------
Log jan 14 2012
Bw 181
Bf 14.5

My reverse pyramid plan c1 w2 d1

#Squat
1x4@275
1x6@255
1x10@225


#Standing Overhead Press
1x3@145
1x6@115
1x10@95


#Deadlift
1x4@315
1x1@285
1x3@245


#power Clean
1@135


#pullup reclined
1x10
1x8
1x6

-------
Log jan 16 2013

Weight 183
Bf

My rev pyramid plan c1 w2 d2

Did squat 2nd
#Squat
1x4@275
1x6@255
1x8@225


#Bench press
1x3,1@225
1x6@205
1x7,1@185


#Pendlay row
1x4@195
1x6@175
3x8@155

#Dip
1x23
1x14
1x10
-------
Log jan 18 2013
Bw 185
Bf 14.2

My reverse pyramid plan c1 w2 d3

#Squat
1x4@285
1x6@265
1x8@235


#Standing Overhead Press
1x3,1@155
1x6@125
1x10@105


#Deadlift
1x4@315
1x6@285
1x8@245


#power Clean
1@135


#chinup
reclined
1x11
1x6
1x5

-------
Log jan 21 2013

Weight 182.5
Bf 15.1

My rev pyramid plan c1 w3 d1


#Squat
1x4@295
1x6@265
1x8@245


#Bench press
1x3,2@225
1x6@205
1x8@185


#Pendlay row
1x4@205
1x6@175
1x8@155

#Dip
1x24
1x12
1x10

-------
Log jan 23 2013
Bw 183
Bf

My reverse pyramid plan c1 w3 d2

#Squat
1x4@305
1x6@275
1x8@245


#Standing Overhead Press
1x4@155
1x6@125
1x8@105

Skipped last 2 sets of deads
#Deadlift
1x4@325
0x6@285
0x8@245


#power Clean
1@135


#pullup
reclined
1x15
1x6
1x5

-------
Log jan 25 2013

Weight 184
Bf 14.7

My rev pyramid plan c1 w3 d3

Did squat 2nd, skipped last 2 sets
#Squat
1x4@315
0x6@265
0x8@245


#Bench press
1x4@225
1x6@205
1x9@185


#Pendlay row
1x4@215
1x6@185
1x10@165

#Dip
1x25
1x12
1x17

Late November through mid December Workout Log

During the week of Thanksgiving I didn't do any weightlifting. I did do some cycling for about 60 miles over two
different sessions. So I was happy to see that I didn't gain any extra weight even though I ate a lot over on Thanksgiving. By mid December I started seeing my body fat percentage go back to previous levels. I guess I need to actually do some more cardio regularly if I want to get lower than 13% body fat.

Finally, In my last workout I tried a reverse pyramid scheme for my bench press. I liked the way It felt. I did 92% of my 1 rep max and ended getting 12 reps at a much lower weight. So I still felt pumped but drained afterwards.

Log Nov 26 2012

Weight 179.5
Bf 13.9

My IF plan c2 w1 d1

#Squat
1x10@135
3x12@185



#Bench press
1x5@135
1x5@185
2x6@185


#Pendlay row
1x5@135
2x8@135

#Dip
1x20
1x12
1x10

---

Log nov 30 2012
Bw 180
Bf 13.01

My IF plan c2 w1 d2


#Squat
1x5@185
1x5@225
1x5@275
1x1@315
1x8@225


#Standing Overhead Press
1x5@95
1x5@135
1x3@155


Skip deads
#Deadlift
0x5@225
0x5@315


#power Clean
0@135


#pullup
1x17
1x12
1x6

---

Log dec 3 2012

Weight 179.5
Bf 13.1

My IF plan c2 w20 d1

#Squat
3x10@225


#Bench press
1x10@135
1x12@155
1x10@155
1x8@155


#Pendlay row
3x10@155


#Dip
1x20
1x12
1x10

---

Log dec 7 2012

Weight 183
Bf 13.8

My IF plan c2 w2 d3

#Squat
2x10@185
1x15@185


#Bench press
1x12@135
1x12@155
1x8@155
1x8@155


#Pendlay row
1x10@135
2x10@160


#Dip
1x17
1x10
1x10


---

Log dec 10 2012
Bw 181
Bf 14.1

My IF plan c2 w3 d1


#Squat
3x5@275


#Standing Overhead Press
3x5@140


#Deadlift
3x5@285


#pullup
1x10@20
2x6@20

---

Log dec 12 2012

Weight 183
Bf 13.8

My IF plan c2 w2 d3

Skipped
#Squat
0x10@1850
1x15@185


#Bench press
4x5@185
1x8@185


#Pendlay row
4x5@185
1x10@185


#Dip
1x16@20
1x10@20
1x9@20

---

Log dec 14 2012
Bw 181
Bf 14.1

My IF plan c2 w3 d3

Skipped squat , eliptical for 20min
#Squat
0x5@275


#Standing Overhead Press
1x5@95
1x2@135
1x5@115

Skipped
#Deadlift
0x5@285


#chinup
1x10@25
1x8@25
1x7@25

---

Log dec 17 2012

Weight 179.5
Bf 14.2

My IF plan c2 w3 d1

Did squat 2nd
#Squat
1x10@135
1x5@225
1x5@295
1x5@225


#Bench press
1x1@245
1x6@205
1x8@185
1x10@155
1x12@135


#Pendlay row
5x5@135


#Dip
1x12@25
1x8@25
1x5@25

Training log Nov 7 - 14 2012

Here are my last 3 training logs. I missed one monday session this time. I'll probably also take
a break from training for Thanksgiving week. Hopefully that won't set me back too far.

Log nov 7 2012
Bw 181
Bf

My IF plan w16 d2



Cleans to set up for each squat set
#power Clean
3x1@135


#Squat
1x12@95
3x12@135

#Standing Overhead Press
1x7@95
1x8@95
1x10@95

#pullup
1x17
1x10
1x7

---
Log Nov 9 2012

Weight 181.5
Bf 13.6

My IF plan w15 d3

Squat 2nd

#Squat
1x5@135
1x5@185
1x5@225
1x5@275
1x1@340


#Bench press
1x5@135
1x5@185
1x5@225
1x1@250
1x5@225


#Pendlay row
1x5@135
2x6@185
1x8@185


#Dip
1x21
1x13
1x11

---
Log nov 14 2012
Bw
Bf

My IF plan w17 d1


#Squat
1x5@185
1x5@225
1x5@275
1x2@315
1x8@225


#Standing Overhead Press
1x5@95
1x5@135
1x3@155
1x10@95


#Deadlift
1x5@225
1x5@315


#chinup
1x15
1x10
1x7

Workout log Nov 2 - 5

Log nov 2 2012
Bw 180
Bf 13.6

My IF plan w15 d3


#Squat
1x5@225
1x5@275
1x2@315
1x1@335


#Standing Overhead Press
1x5@135
2x2@160

#Deadlift
3x3@315

#power Clean
1x1@135


#chinup
1x15
1x11
1x6

---
I'm happy that my reps on bench seem to be going up. I hope the progress continues

Log Nov 5 2012

Weight 180.5
Bf 14.3

My IF plan w15 d1

Squat 2nd

#Squat
3x10@135



#Bench press
1x5@135
1x5@185
1x5@225
1x3@245
1x6@185

#Pendlay row
1x5@135
3x8@160



#Dip
1x25
2x15

Weight Lifting Log Oct 12 - 31, 2012

Here are my logs for the past 3 weeks or so. During the second week of October, I had worked my way up to
my previous maxes except this time I was about 5lbs lighter and my body fat has gone from mid %15 to mid %13. I even was able to set some new 1RM PRs!

During the entire 3 weeks I was pretty busy at work. So I shortened my workouts by doing fewer reps while keeping the top sets at a high percentage of my
1 rep maxes. I enjoy this type of rep scheme a lot more than the higher volume low weight work.

By the end of October I had started focusing on one or two big lifts then finishing my workout with lighter assistance work to keep the workouts short.


Log Oct 12 2012

Weight 181
Bf 13.9

My IF plan w12 d3

Skipped

#Squat
0x5@225


#Bench press
1x3@185
1x1@235
1x1@245
1x1@255 pr
1x1@260 pr
1x1@265 pr

#Pendlay row
1x5@135
1x3@185
1x0.5@245

#Dip
3x5@75

---

Log oct 15 2012
Bw 178.5
Bf

My IF plan w13 d1


#Squat
1x5@225
1x1@275
1x1@315
1x1@335
1x0@350

#Standing Overhead Press
3x5@135


#Deadlift
1x5@225
1x3@315


#pullup
3x5@60

---

Log Oct 17 2012

Weight 181
Bf 13.3

My IF plan w13 d2

Skipped

#Squat
0x5@225


#Bench press
1x5@135
1x5@185
1x5@225
1x3@235

#Pendlay row
1x5@135
2x5@185


#Dip
3x3@80

---

Log oct 19 2012
Bw 182
Bf 13.5

My IF plan w13 d3

Skipped squat

#Squat
1x5@225
1x1@275
1x1@315
1x1@335
1x0@350

#Standing Overhead Press
3x5@135


#Deadlift
1x5@225
1x5@275
1x3@315
1x1@355

#chinup
1x18
1x7
1x5

---

Log Oct 22 2012

Weight 180
Bf

My IF plan w14 d1

Squat 2nd

#Squat
1x12@135
1x10@155
1x8@175


#Bench press
1x5@135
1x5@185
1x4@225
1x4@235


#Pendlay row
1x10@135
2x12@135


#Dip
1x20
1x17
1x13

---

Log oct 24 2012
Bw 182
Bf

My IF plan w14 d2


#Squat
1x5@225
1x3@275
1x3,1@315


#Standing Overhead Press
3x5@135


#Deadlift
1x1@365

#power Clean
1x5@135


#pullup
1x15
2x7

---

Log Oct 26 2012

Weight 182.5
Bf 13.6

My IF plan w14 d3

Squat 2nd

#Squat
3x10@135


#Bench press
1x5@135
1x5@185
1x4@225
1x3@240
1x8@185


#Pendlay row
1x12@135
2x10@155


#Dip
1x20
2x12

---

Log oct 29 2012
Bw 184
Bf 14

My IF plan w15 d1


#Squat
1x5@225
3x5@275


#Standing Overhead Press
1x5@135
2x5@145


#Deadlift
1x5@225
3x3@315

#power Clean
1x2@135


#chinup
1x17
1x8
1x7

---

Log Oct 31 2012

Weight
Bf

My IF plan w15 d2

Skipped Squat

#Squat
0x10@135


#Bench press
1x5@135
1x5@185
1x4@225
1x2@245
1x10@185


#Pendlay row
1x5@135
3x10@155


#Dip
1x20
1x12
1x13