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Thread: DJ's masters training log.

  1. #61
    Member
    Join Date
    May 2015
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    3/27/18

    Clean and Power Jerk
    40x3
    50x3
    60x3
    75x3
    85x3

    Deadlift
    75x5
    90x5
    110x3
    115x5
    135x5
    150x5+3

    KB Rows
    50x10
    50x10
    50x10
    50x10
    50x10

    DB Tri press superset with DB Curls
    40x10
    25x10
    40x10
    25x10
    40x10
    25x10
    40x10
    25x10
    40x10
    20x10

    Russian twists
    25x10
    25x10
    25x10
    25x10

  2. #62
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    May 2015
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    3/29/18

    Snatch
    barx5
    40x3
    50x3
    60x2
    70x2
    80x2

    Front Squat
    70x5
    90x5
    100x5
    115x5
    130x5+1

    Chinups
    4x6

    Rope tri press superset with rope tri curl
    50x10
    50x10
    50x10
    50x10
    50x10
    50x10
    50x10
    50x10

    Barbell transverse core

    3/30/18

    OHP
    barx5
    30x5
    35x5
    40x3
    45x5
    55x5
    60x5+2

    Decline bench
    barx10
    60x10
    60x10
    60x10
    60x10
    60x10

    Lat pulldown
    95x10
    95x10
    95x10

    Side Laterals superset with rear delts
    10x10
    15x10
    10x10
    15x10
    10x10
    15x10
    10x10
    15x10

    DB Curls Superset with DB Tris
    25x10
    40x10
    25x10
    40x10
    25x10
    40x10
    25x10
    40x10
    20x10
    40x10

    Band single arm face pull
    5x10

    Trap bar carries 195lbs
    4 x 200ft.

  3. #63
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    May 2015
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    4/2/18

    Squats
    barx5
    40x5
    60x5
    75x5
    90x5
    110x3
    125x3
    145x3
    160x3+2

    Bench
    barx10
    50x5
    60x5
    75x3
    85x3
    100x3
    108x3+2

    BB rows
    60x10
    60x10
    60x10
    60x10

    Rope tri superset with rope curl
    50x10
    50x10
    50x10
    50x10
    50x10
    50x10
    50x10
    50x10

    Russian twists
    25x10
    25x10
    25x10
    25x10

  4. #64
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    May 2015
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    4/3/18

    Clean and Jerk
    bar x 5
    40x3
    50x3
    60x2
    70x2
    80x2
    90x1
    100x1
    110x1

    Deads
    70x5
    90x5
    110x3
    125x3
    145x3
    160x3+2

    KB rows
    50x10
    50x10
    50x10
    50x10
    50x10

    DB Curls superset with DB tri press
    25x10
    40x12
    25x10
    50x12
    25x10
    50x12
    25x10
    50x12
    25x10
    50x12

  5. #65
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    May 2015
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    4/5/18

    Snatch
    barx5
    40x3
    50x3
    60x2
    70x2
    80x1
    85x1
    85x1

    Squats
    50x3
    70x3
    100x3
    120x3
    140x2
    160x2
    180x1
    190x1

    Walkouts
    200x1
    220x1

    Trap bar rows
    145x10
    145x10
    145x10

    Rope tri press superset with rope curl
    50x10
    50x10
    50x10
    50x10
    50x10
    50x10
    50x10
    50x10

    Russian twists
    25x10
    25x10
    25x10
    25x10

  6. #66
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    May 2015
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    Dropped off logging for a bit. finished my 3rd cycle of the modified 531 program I'm doing. I hit a lifetime squat PR of 209kg/460lbs. Had some close attempts at 103kg a 1kg PR on snatches but pumped on the squat. Then went to Utah, hiked in Zion national park, hit a bucket list hike called Angel's landing, then we spent a day at Capitol Reef national park. Some spotty training the last few weeks. Back at it last night.

    5/21/18

    Squat
    barx5
    40x5
    70x5
    85x5
    105x3
    115x5
    130x5
    145x5
    164x1
    184x1
    184x1

    Bench - working on pausing reps this cycle
    barx5
    50x5
    60x5
    75x3
    80x5
    90x5
    100x5+2

    BB Rows
    60x10
    60x10
    60x10
    60x10

    BB Curl - empty bar cause that's plenty for now lol
    barx10
    barx10
    barx10
    barx10

    OH DB tri press -these superset with curls
    40x15
    40x15
    40x15
    40x15

    Back ext.
    3x10

    Russian twists - superset with back ext.
    25x10
    25x10
    25x10

    1500m row - 6:10, not going for time with the row just recording it to see how it goes. Plan is 1500m at the end of training the next 2 weeks, then up it every 2 weeks by 250m. I may throw in some additional stuff for conditioning like kb complexes. Just wanting to bring up my conditioning as well cause I need too. Weight has been slowly dropping since mid Feb. Was sitting at 95kg then, now around 92. This years goal is to drop body fat, so that's my main focus, but doing it slowly as I want to keep lean mass and strength.
    Last edited by djbkm; 05-22-2018 at 11:15 AM.

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