Had a log on here before my first comp in 2012. I got 170 / 107 / 230 in it at 90kg. Injured my back shortly after the comp and my shoulder not long after that which was lucky.
Currently 23, sitting at 100kg on the nose
200 / 125 / 250
Wanting 220 / 140 / 265 by any means necessary.
Will be tracking my progress on here once again.
Peace
12 Week Plan:
Split:
M - Squat (Magnusson / Ortmayer DL routine)
T - Bench (5/3/1 w/ projected 140kg max)
W - Deadlift (Magnusson / Ortmayer DL routine)
Th - OFF
F - Squat & Bench (5/3/1 Squat & Bench by feel)
S - Assistance / OFF
Su - OFF
Work Sets:
[u]SQUATS[/u]
WEEK 1:
Monday
4x4 @ 140
2x2 @ 160
1x8+@ 140
Friday
125 x 5
140 x 5
160 x 5+
WEEK 2:
Monday
4x4 @ 140
1x2 @ 160
1x2 @ 180
1x8+@ 140
Friday
132.5 x 3
150 x 3
170 x 3+
WEEK 3:
Monday
4x4 @ 145
1x2 @ 165
1x2 @ 185
1x8+@ 145
Friday
140 x 5
160 x 3
180 x 1+
WEEK 4:
Monday
OFF
Friday
75 x 5
95 x 5
115 x 5
WEEK 5:
Monday
4x4 @ 145
1x2 @ 165
1x2 @ 185
1x8+@ 145
Friday
125 x 5
145 x 5
165 x 5+
WEEK 6:
Monday
4x4 @ 150
1x2 @ 170
1x2 @ 190
1x8+@ 150
Friday
135 x 3
155 x 3
175 x 3+
WEEK 7:
Monday
4x4 @ 155
1x2 @ 175
1x2 @ 195
1x8+@ 155
Friday
145 x 5
165 x 3
185 x 1+
WEEK 8:
Monday
OFF
Friday
77.5 x 5
97.5 x 5
115 x 5
WEEK 9:
Monday
4x4 @ 155
1x2 @ 175
1x2 @ 195
1x8+@ 155
Friday
130 x 5
150 x 5
170 x 5+
WEEK 10:
Monday
4x4 @ 160
1x2 @ 180
1x2 @ 200
1x8+@ 160
Friday
140 x 3
160 x 3
180 x 3+
WEEK 11:
Monday
4x4 @ 165
1x2 @ 185
1x2 @ 205
1x8+@ 165
Friday
150 x 5
170 x 3
190 x 1+
WEEK 12:
Test Max.
deload reps: 80x5, 100x5, 120x5
[u]DEADLIFTS[/u]
WEEK 1:
4x4 @ 160
2x2 @ 182.5
1x8+@ 160
WEEK 2:
4x4 @ 160
1x2 @ 182.5
1x2 @ 207.5
1x8+@ 160
WEEK 3:
4x4 @ 165
1x2 @ 190
1x2 @ 210
1x8+@ 165
WEEK 4:
NO DEADLIFTS
WEEK 5:
4x4 @ 165
1x2 @ 190
1x2 @ 210
1x8+@ 165
WEEK 6:
4x4 @ 170
1x2 @ 192.5
1x2 @ 217.5
1x8+@ 170
WEEK 7:
4x4 @ 175
1x2 @ 200
1x2 @ 220
1x8+@ 175
WEEK 8:
NO DEADLIFTS
WEEK 9:
4x4 @ 175
1x2 @ 200
1x2 @ 220
1x8+@ 175
WEEK 10:
4x4 @ 180
1x2 @ 202.5
1x2 @ 227.5
1x8+@ 180
WEEK 11:
4x4 @ 185
1x2 @ 210
1x2 @ 230
1x8+@ 185
WEEK 12:
TEST MAX
[b]BENCH[/b]
WEEK 1:
Tuesday
80 x 5
95 x 5
107.5 x 5+
Friday
by feel
WEEK 2:
Tuesday
90 x 3
100 x 3
112.5 x 3+
Friday
by feel
WEEK 3:
Tuesday
95 x 5
107.5 x 3
120 x 1+
Friday
by feel
WEEK 4:
Tuesday
50 x 5
65 x 5
75 x 5
Friday
by feel
WEEK 5:
Tuesday
85 x 5
97.5 x 5
110 x 5+
Friday
by feel
WEEK 6:
Tuesday
90 x 3
102.5 x 3
115 x 3+
Friday
by feel
WEEK 7:
Tuesday
97.5 x 5
110 x 3
120 x 1+
Friday
by feel
WEEK 8:
Tuesday
50 x 5
65 x 5
77.5 x 5
Friday
by feel
WEEK 9:
Tuesday
85 x 5
97.5 x 5
110 x 5+
Friday
by feel
WEEK 10:
Tuesday
90 x 3
105 x 3
117.5 x 3+
Friday
by feel
WEEK 11:
Tuesday
97.5 x 5
110 x 3
125 x 1+
Friday
by feel
WEEK 12:
TEST MAX
Start new pg on Monday.
[u]Th 28/08/14[/u]
Bench:
wu to
1 x 4 at 110
5 and maybe 6 were there but have been worried about shoulder inflamation so backed off to a couple sets at 40k and some stretching
back up to
1 x 3 at 110
3 x 2 at 110 paused
light db military
arms
Monday 01/09/14
Stretching and rolling in the AM.
PM:
Squat:
warm up to
4x4 @ 140 (no belt, no wraps)
1x4 @ 160
1x8 @ 140
Power Cleans w/ Paused Front Squat:
wu doubles to
3x2 @ 80
Romanian Deadlifts:
wu to 3 x 5 @ 100
Standing Sit Ups: 5 x 12
Face Pulls: 3 x 15
Hammer Curls
Have a problem with my rotator again. Hurt it in the past and I’m recognizing the warning signs I didn’t heed last time. Shoulder clicking in the joint. Due a bench day tomorrow. Will go in start slow and see how I feel. Don’t want to injure myself again but also determined not to have to back off bench for any length of time.
Weds 03/09
Shoulder prehab work, all light:
Biceps
Shoulder felt healthy afterwards but still clicking and shit today. Going to be a long month if I’m backed off benching the whole time.
90 mins football training for cardio.
Friday 05/09
Squat:
125 x 5
140 x 5
160 x 8
Shoulder prehab circuits: shoulder press, inc db bench, face down delt raises, arnies, rotator stretches
Curls
Monday 08/09
SQUAT:
4x4 @ 140 no belt, no wraps
1x2 @ 160
1x2 @ 180
1x8 @ 140
shoulder prehab, curls
Tuesday 09/09
Shoulder prehab shit to warm up
Deads:
4x4 @ 160
1x2 @ 182.5
1x2 @ 210
1x8 @ 160
db shrugs 3x12 @ 50k
standing sit ups
face pulls, tri pushdowns supersets
Weds 10/09
Pulled my quad playing football and had to walk home on it.
Today (11/09) in a lot of pain, unsure how bad the strain is. Need to rest it.
So no benching, squatting or deadlifting at the moment, this is a fuckin nightmare.
Friday 12/09
Shoulder prehab
Sat & Sun - resting.
Monday 15/09
still a bit of tightness in my quad
SQUAT:
bar x 20
40 x 20
80 x 10
110 x 5
132.5 x 3
150 x 1
felt pressure down the pulled muscle on the 150 rep and patched it
Leg press reps
Incline DB Bench:
16 x 15
24 x 12
30 x 12
34 x 12
38 x 12
couple at 42, pressure in shoulder patched it
shoulder prehab shit
Tuesday 16/09
Deadlifts:
wu to 3x3 @ 200
easy single at 210 off 2" deficit
shoulder prehab, curls