My ADD Training Log 2019

4/4/19

Deadilfts
Tweaked my knee during warmups. Not too bad, but bad enough that I'm not going to do deads.

4/5/19

Press
5x45
5x65
5x95
3x115
2x135
1x145
1x155
1x165
6x175

Bench
5x5x165

Pullups
10,10,8,7,6

So today I completed 4 waves of TJM, 10's 8's, 5's & 3s. When I started I was really having a lot of injuries & lifts had fallen way off. But the program worked great for me, the higher rep & light weights really helped. I reset my training max at the end of every 3-4 weeks & made some big gains.

Training Max I started with for the 10s wave:
Bench: 205
Squat: 285
Press: 125
Deadlift: 315

Current Training Maxes After the 3s wave:
Bench: 300
Squat: 395
Press: 195
Deadlift: 425

Deadlift & squat are still lagging from where they were a few years ago but I feel great about the overall progress. I'm going to take a deload week & mess around, then restart at the 10s wave with the new training maxes.
 
4/8/2019

Bench
12x45
5x135
5x135
5x135
3x185
2x225
1x245
1x275
1x300
1x315
5x225

Incline on Smith Machine
4 sets

Cable crossovers
6x sets

More cable chest stuff

Felt good today, so just decided to see if I could get a single at 315. I did it & it wasn't that hard. Ties an all-time PR for me so that's cool. Went ahead & worked chest pretty hard.
 
4/9/2019

Squats
5x10x235

Lower back just kept getting tighter through these sets. was gonna do some more work & maybe some conditioning but no way.
 
4/22/19

Been in HI for a week or so, ate a lot, but didn't workout much.

GYM
Bench
5x45
8x95
5x135
5x135
10x185
10x185
10x185
10x185
12x185
 
4/23/2019

Squats
5x45
5x135
5x185
3x225
5x10x245

4/24/2019

BB Curls
Close Grip Bench
Cable Pushdowns
DB Curls
Cable Tri Extentions

4/25/2019

Deads
8x135
5x225
4x10x255
15x255

Deadlifts felt pretty easy today.
 
4/26/2019

Press
8x45
5x65
5x95
3x115
5x10x120

Bench
5x45
5x95
3x5x135

Pullups
3x120xBW

Hanging Leg Raises
3x10xBW

Machine Crunches
3x12

Pallof Press
3x12-15

Plank
90s x BW

Planks are boring. First week of the 10s wave in the books. Bench, Squats, Press were hard. Deadlifts were easy. Will be interesting to see how I do in week 3 when I test. Going to try to knock out all 3 training weeks in 2 weeks so I can get it done before I head to Vegas for a week & kill all my gainz. Did abs today, felt good - will try to start doing ab stuff more often.
 
4/28/2019

Bench
8x45
8x45
5x135
5x135
5x185
3x185
10x205
10x205
12x205

Felt like crap but got the minimum done this morning.
 
4/29/2017

Squats
5x45
5x135
5x185
5x225
5x255
10x275
10x275
12x275
 
4/30

Press
5x45
5x65
5x95
5x115
5x125
3x10x135

5/1

Deadlift
5x135
5x225
5x275
2x10x290

*back was TIGHT

5/2

Bench
8x45
5x95
5x135
5x155
3x185
1x215
15x225
 
5/13/19

Missed logging a couple of workouts. Was in Las Vegas last week, decided to drink instead of hitting the gym. Had a nice arm workout on Saturday, still a little sore. Chest this morning:

Bench
15x45
8x95
5x135
5x135
5x185
4x8x205
18x205

Incline DB Press
5x12-15x50

Some dumbell chest things
3-4 sets

Cable crossovers
5 sets
 
5/14/19

Tried to do squats this morning but knee just gave me problems. I think I'm going to have to start going super light until the knee issues resolve themselves.
 
5/15/19

BJJ - 30 minutes sparring

Got in 4 rolls tonight after a long day of work. 1st time on the mats in a couple of months. Gonna be SORE. Also conditioning was predictably shit.

5/16/19

Press
8x45
8x45
8x45
8x65
5x95
5x115
5x8x135

Bench
3x5x135

Pullups
3x8xBW

Foreams & elbows were really sore from BJJ last night. Took a while to warm up, wore an elbow sleeve. Workout was tough but got the basics done.

We'll see if I can make it back to jiujitsu tonight. I'd like to, but it will be tough. I was up at 4:30 this morning, hit the gym at 5, working from 6-6, then jiujitsu at 7....or a beer.
 
6/1

Haven't logged in a couple of weeks, but I have been lifting & going to jiujitsu. I promise.

Did squats last week on Thursday with no knee pain so that was awesome. Benched on Tuesday after a 3-day drunk weekend. That sucked but still got 8x255. Felt heavy as hell. Starting the 5's wave this coming week, I'd like to start getting in some conditioning, may only lift 3 days so I can focus a bit more on BJJ.
 
6/1/2019

Big day today - got my black belt :)

Little shy of 11 years to get here, feels weird, but I'm stoked.

 
6/3/19

Bench
5x45
5x95
5x135
5x185
5x5x225
14x225

Incline Smith Machine

BB Curls
 
6/5/19

Squats
5x45
5x135
5x185
5x225
5x5x255
10x255

Quick squat workout today, knee held up fine.
 
6/6

Press
5x45
5x65
5x95
5x115
2x135
5x5x145
10x145

More shoulder stuff

6/7

Deadlifts
5x135
5x225
5x5x305
15x305
 
7/7/19

Bench
5x45
5x135
5x135
5x185
2x185
2x205
2x225
5x245
5x245
5x245
11x245

incline DB Press

BB Curls
 
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