Aaron Jacobs Posted February 27, 2019 Share Posted February 27, 2019 (edited) Starting a new training log. Below is my workout log; just started keeping one recently on Jan. 1 this year. Feeling as strong as ever at 38 years old, 200lb. bodyweight +/- 3lb. I think I'm around a 300/400/500 right now. I'm going to try to post a video from each workout moving forward. Wed Jan 2 2019 close grip bp - from beginning of knurling 185 x 6 190 x 6 195 x 6 200 x 6 205 x 6 tri ext lying on ground 40lb db 5 x 5 hammer curl 4 x 6 40s Thurs Jan 3 oly sq 225 x 6 245 x 6 255 x 6 sldl 275 x 6 295 x 6 Sat Jan 5 bp - forefinger on ring 135 x 6 230 x 3 235 x 3 240 x 3 245 x 3 245 x 3 bp - reverse grip 195 x 3 200 x 3 205 x 3 205 x 3 205 x 3 tri ext ez curl 90 6 x 6 bent rows 235 x 6 240 x 6 240 x 6 225 x 6 Mon Jan 7 fat gripz 245 a few singles. sldl - no straps 295 x 6 315 x 6 oly sq 225 x 5 275 x 5 275 x 2 275 x 1 pull ups (palms forward) bw x 5 10lb chain x 5 10lb chain x 5 10lb chain x 5 Wed Jan 9 speed bench 135 + 5/8” chains 1 set 9 x 3 - 3 diff grips close grip bp ( smooth and ring) 225 3 x 5 lying tri ext 40s 5 x 6 lat side raises 40s lat front raises 40s db hammer curls 3 x 7 pull ups with 20lb chain 2 x 2 underhand Sat. Jan 12 bp middle finger on ring 225 3 x 6 tri ext ez curl 105 x 3 95 x 5 95 x 5 95 x 4 grey band tri pushdowns 4 x 10 hammer curl 50s 3 x 10 blob. reverse pick up each hand Sun. Jan. 13 oly sq belt 295 4 x 3 bent rows. each rep put on ground. use english 275 3 x 5 shrugs 295 3 x 8 sldl 345 1 x 6 Wed Jan 16 bp smooth & ring 225 6 6 4 behind neck press from bottom 1st lg pin from bottom 135 4 5 5 25lb tri ext db 5 x 10 Sat Jan 19 bp index finger on ring 225 x 5 245 x 3 245 x 3 225 + 5/8” chains x 2 225 + 1/2” chains 3 x 2 tri ext ez curl 85 3 x 7 finished w/1 set of tri pushdowns superset x 6 orange band pull ups overhand + 20lb chain 3 x 3 Sun Jan 20 oly sq belt 315 x 3 325 3 x 3 Shrugs 365 2 x 6 Wed Jan 23 bp super close grip ring fingers at where knurling begins 225 7 x 4 seated behind neck press 1st big pin from bottom 135 6 x 4 tri ext db 25lb 5 x 11 Thurs Jan 24 oly sq no belt 315 4 x 2 pull ups bw + 20lb chain 5 x 5 Fri Jan 25 axle conv dl 213 4 x 6 223 1 x 6 Sat Jan 26 bp 225 x 4 245 x 4 245 x 4 245 x 3 225 + 1/2” chains 3 x 3 ez curl skull krush 85 8 8 7 finish w/orange band pressdowns x 10 Sun Jan 27 oly sq no belt 225 x 8 235 x 8 245 x 8 shurgs 315 3 x 8 pull ups + 20lb chain 3 x 6 Mon Jan 28 speed bench 3 grips 135 + 1/2” chains 9 x 3 shoulder press 50s x 5 40s x 10 25s x 10 25s x 12 Wed Jan 30 bp close grip 1in inside knurling 195 x 8 185 3 x 8 Military press from pins 1st lg from bottom 105 4 x 8 Sat Feb 2 weak from not eating. BP index finger 205 5 x 6 Sun Feb 3 ? forgot to record. Sat. Feb. 9 bp side grip index on ring 245 5 5 4 behind neck press 1st small pin spacing 105 + 5/8” chains 5 x 6 tri pushdowns grey band 4 x 10 Sun. Feb 10 oly sq belt 225 x 6 315 x 2 365 x 1 335 3 x 2 sumo dl 315 3 x 3 385 x 2 shrugs 315 3 x 8 Mon. Feb 11 speed bench 140 + big chains 9 sets varying grips seated press 95lb 4 x 10 Wed. Feb 13 bp close grip 1 in in from knurling 225 5 x 6 Skull krush ez 85 3 x 10 25lb db tri ext 3 x 12 Sat Feb 15 Bp index 225 8 8 7 Behind neck press first small pin 95 3 x 8 Tri pressdowns Feb 22 Fri Bp 225 close grip 4 x 7 Seated press 100lb 4 x 7 Skull krush 85lb 11 11 9 Feb 23. Sat Oly sq belt 225 x 6 315 x 2 385 x 1 385 x 1 365 x 1 335 x 2 Sldl 225 x 5 295 x 2 385 x 4 365 x 1 Pull ups overhand + 20 3 x 6 Curls 3 x 6 fat Feb 24 Sun Speed bench 145 + 5/8 chains 9 x 3 Behind neck seated press last small pin 115 4 x 6 Tri ext standing db 40 1 x 2 25 3 x 15 Feb 26 Tues Oly sq no belt 225 x 6 275 2 x 6 Sumo no belt axle 243 2 x 6 Feb 27 Wed Close grip bench smooth and ring 225 x 5 245 3 x 5 40lb db lying tri ext 3 x 7 Side lat raises 25 db 4 x 12 Pull ups overhand bw 4 x 8 40 lb db hammer curls 4 x 12 Edited September 4, 2019 by Aaron Jacobs remove personal info 1 Quote Link to comment Share on other sites More sharing options...
Aaron Jacobs Posted February 28, 2019 Author Share Posted February 28, 2019 Videos from the week. 385lb. x 1 atg squat 385lb. x 4 stiff leg deadlift 245lb. x 5 close grip bench press (hands between smooth and ring on the bar) first set after 225 x 5 2nd set with 245lb. 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted February 28, 2019 Share Posted February 28, 2019 I very much look forward to following your log, Aaron. And I'm a little jealous about you living in Colorado now... Oh, and nice lifting! Quote Link to comment Share on other sites More sharing options...
Aaron Jacobs Posted March 4, 2019 Author Share Posted March 4, 2019 (edited) Hit a solid 315 x 8 close stance/atg on my squat workout Sunday; definitely had more in the tank. Saturday March 2, 2019 Bp index 245 x 2 250 2 x 3 225 2 x 3 Behind neck press first small pin Middle finger on ring 115 3 x 8 Skull krush ez 90lb 3 x 6 Grey band pushdowns 3 x 6 Pull ups bw behind neck 3 x 5 Sunday March 3, 2019 oly sq belt 225 x 8 275 x 8 315 x 8 sldl belt 315 x 5 385 x 5 Monday March 4, 2019 Speed bench 150 + 1/2 chains 9 x 3 seated press 105lb 4 x 10 Edited September 4, 2019 by Aaron Jacobs remove personal info Quote Link to comment Share on other sites More sharing options...
Aaron Jacobs Posted March 5, 2019 Author Share Posted March 5, 2019 Pulled a 475lb sumo today. Probably good for well over 500lb now if I get my form down and get more rest. Harder than I thought to keep a straight back. I'll keep watching videos of Belkin and Wollam haha. Tues. Mar. 5 oly squat 135 x 10 225 x 10 sumo dl 315 x 2 385 x 1 435 x 1 475 x 1 1 Quote Link to comment Share on other sites More sharing options...
Aaron Jacobs Posted May 21, 2020 Author Share Posted May 21, 2020 I figured this log would be more interesting if I only post 1-2 times a year. Progress: 340lb. close grip bench press, 475lb. squat when I maxed out last week. Not bothering posting my training logs, as I'm just following the Sheiko app intermediate lg load; the app is $20. High volume routines seem to work for me. Was hoping to get the 400lb. bench press by late August for my birthday but I'm confident I'll get it by the end of the year at the latest. Barely deadlifting as I expect it to be easy to get past 600lb. once I hit a 600lb. squat. In 3 weeks when I test maxes again I'm hoping to get a 500lb.+ squat and 345lb.+ close grip bench (hands between smooth and ring). With this style of training, if I don't plateau, I think I'll hit a 600lb. squat and 420lb. bench press by the end of 2021. Won't even consider competing in the USAPL until I can break a 1700lb. total at 105kg or less. Quote Link to comment Share on other sites More sharing options...
Aaron Jacobs Posted July 16, 2020 Author Share Posted July 16, 2020 Going to start logging more training. Last high volume training blocks I ran, I never went over 285lb. in training on bench press and managed 338.5lb. max. Testing s/b/d the last week of August. Hoping to pull 550+, bench 375, squat 500. This is week 2 of Sheiko advanced medium load prep cycle 2 (6 weeks long). Prior to this I completed prep cycle 1, which is 4 weeks long. All weights in pounds. sets x reps Tues. July 14 bench press (pinkie fingers on rings) 180lb. x 5 50% 215 x 4 60% 250 x 3 70% 285 4 sets by 2 reps 80% squat 240 x 5 50% 285 x 4 60% 335 x 3 70% 380 4 x 2 80% bench press with 2 5/8" chains. adds around 45lb. to the top of the lift. 180 x 3 215 x 3 250 x 3 265 4 x 2 dumbell flys 25lbs 5 x 8 Thurs. July 16 board press - using Bench Blockz two board setting 195 x 5 55% 230 x 4 65% 265 2 sets x 4 reps 75% 300 2 x 3 85% 320 3 x 2 90% french press ez curl bar 81lb. 6 x 5 deadlift (up to knees, pause 3 seconds) 290 x 3 50% 345 x 3 60% 405 4 x 2 70% deadlift with chains 290 x 3 345 x 3 405 x 3 430 4 x 2 1 Quote Link to comment Share on other sites More sharing options...
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