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300-400-500 to 400-500-600 and beyond


Aaron Jacobs

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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 by Aaron Jacobs
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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.

 

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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!

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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 by Aaron Jacobs
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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

 

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  • 1 year later...

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.

 

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  • 1 month later...

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



 

 

 

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