My Training Log

General Strength (Unstructured) Intermediate

This program ran from 1/4/2024 to 3/19/2024 for a total of 31 workouts.

Squat

-25
Start 400 → End 375

Bench Press

-30
Start 320 → End 290

Deadlift

-35
Start 525 → End 490

Week 1

General Strength (Unstructured) - Day 1
Thursday, January 4, 2024

Close Grip Bench Press 3×0 @ 235

Floor Press 3×5 @ 275

Front Squat 4×5 @ 185/205/235/255

Press 3×5 @ 175

Romanian Deadlift 3×0 @ 240

General Strength (Unstructured) - Day 2
Saturday, January 6, 2024

Squat 395×5

Bench Press 305×4, 305×3

Deadlift 465×5, 485×3

Week 2

General Strength (Unstructured) - Day 3
Tuesday, January 9, 2024

Bench Press 5×5 @ 290

Squat 5×0 @ 360

General Strength (Unstructured) - Day 4
Wednesday, January 10, 2024

Squat 3×5 @ 365

General Strength (Unstructured) - Day 5
Saturday, January 13, 2024

Pin Press (chest) 275×5, 315×5, 315×3

Close Grip Bench Press 3×0 @ 175/205/235

Front Squat 4×0 @ 185/215/235/260

Press 3×0 @ 180

Barbell Rows 3×0 @ 240

Week 3

General Strength (Unstructured) - Day 6
Thursday, January 18, 2024

Squat 2×0 @ 405

Bench Press 2×0 @ 320

Deadlift 2×3 @ 495

General Strength (Unstructured) - Day 7
Saturday, January 20, 2024

Smith Bench 295×8, 295×6, 295×5, 295×4, 295×2

Smith Squat 5×0 @ 365

Week 4

General Strength (Unstructured) - Day 8
Monday, January 22, 2024

Bench Press 5×0 @ 295

Squat 365×5, 365×4, 315×5, 275×5

General Strength (Unstructured) - Day 9
Tuesday, January 23, 2024

Pin Press (chest) 315×1, 2×4 @ 275, 2×5 @ 245

General Strength (Unstructured) - Day 10
Saturday, January 27, 2024

Bench Press 2×3 @ 320

Deadlift 500×5

Week 5

General Strength (Unstructured) - Day 11
Monday, January 29, 2024

Bench Press 3×4 @ 300, 275×5

Deficit Deadlift 2×0 @ 405/365

General Strength (Unstructured) - Day 12
Wednesday, January 31, 2024

Bench Press 2×0 @ 325

Deadlift 2×2 @ 515, 515×1

General Strength (Unstructured) - Day 13
Friday, February 2, 2024

Pin Press (chest) 325×1, 4×0 @ 335

Bench Press 335×1, 345×1, 350×0

Week 6

General Strength (Unstructured) - Day 14
Sunday, February 4, 2024

Smith Bench 305×6, 305×5, 305×4, 295×5, 255×8, 225×10

Smith Squat 3×8 @ 255

Lateral Raises (Side Delt) 30×10, 30×8, 30×10, 30×8

Pec Fly Machine 3×10 @ 160

Tricep Rope Pushdowns 5×12 @ 80/100/110/120/120

General Strength (Unstructured) - Day 15
Saturday, February 10, 2024

Bench Press 335×1, 345×1, 315×2

Deadlift 495×1, 545×1, 565×0

Week 7

General Strength (Unstructured) - Day 16
Monday, February 12, 2024

Press 155×5, 175×5, 185×5, 195×3, 135×10, 135×8, 135×0

Deadlift 5×0 @ 455

Tricep Rope Pushdowns 5×0 @ 165

General Strength (Unstructured) - Day 17
Thursday, February 15, 2024

Bench Press 315×3, 2×2 @ 315, 2×1 @ 315, 275×4, 225×5, 185×7

Deadlift 3×0 @ 455

General Strength (Unstructured) - Day 18
Friday, February 16, 2024

Deadlift 520×2

Bench Press 8×0 @ 315/315/315/315/315/275/225/225

Romanian Deadlift 3×0 @ 320

Week 8

General Strength (Unstructured) - Day 19
Tuesday, February 20, 2024

Bench Press 295×4, 315×2, 315×1

Press 5×5 @ 155/175/155/155/155

Barbell Curl 3×0 @ 95/85/85

General Strength (Unstructured) - Day 20
Wednesday, February 21, 2024

Smith Squat 195×5, 245×5, 295×5, 345×5, 365×3, 295×6

Smith Bench 295×5, 315×2, 325×1, 255×7, 205×6, 205×0

Lateral Raises (Side Delt) 4×0 @ 30

Pec Fly Machine 3×0 @ 165

Tricep Rope Pushdowns 5×0 @ 80/100/110/120/120

General Strength (Unstructured) - Day 21
Saturday, February 24, 2024

Bench Press 225×12, 2×10 @ 225

Pause Squat 5×5 @ 275

Week 9

General Strength (Unstructured) - Day 22
Wednesday, February 28, 2024

Bench Press 200×5, 235×5, 265×7

Incline Bench Press 5×10 @ 135

Lat Pulldowns 5×10 @ 145

General Strength (Unstructured) - Day 23
Friday, March 1, 2024

Squat 3×5 @ 255/295/335

Hack Squat 5×10 @ 245

Week 10

General Strength (Unstructured) - Day 24
Sunday, March 3, 2024

Press 3×5 @ 130/150/170

Close Grip Bench Press 5×10 @ 155

General Strength (Unstructured) - Day 25
Tuesday, March 5, 2024

Deadlift 3×5 @ 350/400/450

Romanian Deadlift 3×10 @ 225, 2×0 @ 225

General Strength (Unstructured) - Day 26
Wednesday, March 6, 2024

Bench Press 3×5 @ 230/250/280

Incline Bench Press 5×0 @ 140

Lat Pulldowns 5×0 @ 150

General Strength (Unstructured) - Day 27
Friday, March 8, 2024

Press 140×5, 160×5, 180×3, 2×10 @ 110, 110×7, 110×4

Close Grip Bench Press 5×0 @ 160

General Strength (Unstructured) - Day 28
Saturday, March 9, 2024

Press 7×0 @ 140/160/180/110/110/110/110

Close Grip Bench Press 5×10 @ 160

Week 11

General Strength (Unstructured) - Day 29
Tuesday, March 12, 2024

Bench Press 245×8, 225×5

Lat Pulldowns 5×10 @ 150

Incline Bench Press 5×10 @ 140

Chinups 2×8 @ -140, -140×5

Press 120×10, 120×7, 120×6, 120×5, 120×0

Week 12

General Strength (Unstructured) - Day 30
Sunday, March 17, 2024

Deadlift 365×5, 410×3, 455×3

Romanian Deadlift 3×10 @ 225, 2×0 @ 225

General Strength (Unstructured) - Day 31
Tuesday, March 19, 2024

Bench Press 250×6, 250×5, 2×6 @ 225

Lat Pulldowns 5×10 @ 165

Incline Bench Press 5×10 @ 145

Chinups 3×8 @ -140