I’ve never had a personal training log on a forum before, but I’ve decided to give one a go.
A little intro and training history…
I’m currently 24, about to be 25, and have been training for about 4-5 years. I’m not really sure at what point you would classify that I became “serious,” but over the last few years I’ve trained a lot of squatting and deadlifting. From somewhere around the end of 2010 to the middle of 2012 I trained with a focus on Olympic lifting. At anywhere from 160-170lbs, I’ve snatched 242lbs, C&J 285lbs, power cleaned 265, power snatched 220, and rack jerked 310.
My focus now is on powerlifting. There are some raw squat/DL records in the 148lb class that I have my eyes on. My PR’s are a 450lb squat, 275 bench, and 550lb DL. I currently weigh about 152lbs. My mid-term goals are to squat 500, bench 320, and pull 600. I am also striving to achieve a 1400 total @ 148.
Tomorrow I’m going to squat. But for now, here are a few videos of some of my lifts from the past year, taken from my Youtube page.
Squatting went well today. I came very close to hitting what would have been a PR at this BW, but I missed the lift on technique. I let my weight shift too far back when I was in the hole, tried to recover but overcompensated and got pulled forward lol, and then when that happens my upper back goes, I can’t break the sticking point, and I have to let the lift go. The missed weight was 440lbs, by the way. 430 went up like air.
Body weight: 152lbs
Back squat: bar x 15
135lbs x 5
225 x 3
275 x 2
325 x 1
375 x 1
400 x 1
417.5 x 1 (I own 1.25lb plates)
430 x 1
440 x 0
405 x 3,2,2
Moved on to fronties…
Front squat: 135 x 3
225 x 2
275 x 1
315 x 1
335 x 1
350 x 1
365 x 1
375 x 1
355 x 1
Done
Solid session. I’m pretty happy with it. It would’ve been nice to get the 440 BS today, but I should be able to get back to it soon. Then it’s onward to triple body weight.
Pause bench(257.5)- 15 singles (45 min from 1st rep to last)
OHP(180)- 10 singles, (175)- 5 singles (30 min from 1st rep to last)
1-arm T-bar row(180)- 3/3,3/3,3/3,3/3,3/3,3/3,3/3 (done after every 3 presses)
80 total band pull aparts to finish
Back squat- bar x 10, 10
135lbs x 5
225 x 3
275 x 2
325 x 1
375 x 1
400 x 1
420 x 1
430 x 1
407.5 x 2,2,2
Decided to do some cardio after squats…
Sumo deadlift- 135 x 3
225 x 3
315 x 2
405 x 1
455 x 12 (I never do high rep stuff, hence, cardio lol)
Went with 455 because it was triple bw, and just decided to do a death set with it. Next week I’ll do 465. I’m going to squat again Thursday, but I don’t except to be capable of hitting anything substantial, courtesy of that set of deadlifts. It was a good session though. Hopefully, I’m mostly recovered by Thursday.
New belt arrived yesterday. A 10mm PL belt. First time I’ve ever used a belt that was thicker than 4mm.
Back squat: bar x 10, 10
135lbs x 5
225 x 3
275 x 2
325 x 1
375 x 1
400 x 1 (first time using new belt, easy, but felt weird)
420 x 1 (easy, felt less weird)
430 x 1 (easy)
440 x 1 (murked it)
445 x 1 (tough, but solid)
415 x 2
410 x 2,2,2,2
15 total squats at 90% or higher
Finished with GHR’s (bw + 45lbs)- 10,10,10,10,10
Solid session. I love the new belt, and was able to hit some damn good squats today in spite of that tough set of DL’s the other day. Gunning for triple bodyweight.
Back squat: bar x 10,10
135lbs x 5
225 x 3
275 x 2
325 x 1
375 x 1
400 x 1
420 x 1
430 x 1
435 x 1
440 x 1
410 x 3,2
Front squat: 135 x 3
225 x 2
275 x 1
315 x 1
340 x 1
355 x 1
345 x 1
350 x 1
360 x 1
Good squats today. I’m pretty excited for Tuesday’s session because I get to do a set of DL’s after squats. I’ve decided to make that a weekly thing now. My goal is to get 500x10.
Back squat: bar x 10, 10
135lbs x 5
225 x 3
275 x 2
325 x 1
375 x 1
400 x 1
420 x 1
430 x 1
440 x 1
450 x 0 (missed by a hair, would’ve tied all time best)
415 x 3, 2
410 x 3
Did some more cardio today…
Sumo DL: 135 x 3
225 x 2
315 x 1
405 x 1
445 x 1
475 x 10 - solid set. I WANT 500x10!
[quote]DoubleDuce wrote:
NICE! I hate being out lifted by people 40 pounds lighter than me. Teach me to front squat.
Definitely following.[/quote]
Hey man, thanks for checking out the log. What do you train for?[/quote]
Right now, looking good naked. Ha!
Did a few powerlifting meets a while back, but have been full of excuses/injures since. Got a doctors appointment coming up and I’ll be making some decisions from there.
[quote]DoubleDuce wrote:
NICE! I hate being out lifted by people 40 pounds lighter than me. Teach me to front squat.
Definitely following.[/quote]
Hey man, thanks for checking out the log. What do you train for?[/quote]
Right now, looking good naked. Ha!
Did a few powerlifting meets a while back, but have been full of excuses/injures since. Got a doctors appointment coming up and I’ll be making some decisions from there.[/quote]
Ah, well good luck to you on that. And good luck on your front squatting endeavors
Back squat- bar x 10,10
135lbs x 5
225 x 3
275 x 2
325 x 1
375 x 1
400 x 1 (shifted my weight a tiny bit too far back, made this harder than it should’ve been)
420 x 1 (better, but not great)
430 x 1 (went up faster than 420)
440 x 1 (bit tough, so drop down)
417.5 x 3 (ties PR triple, but I was fresh the first time I did this several months ago)
417.5 x 2
412.5 x 2,2,2
15 total lifts over 90%
Hyperextension- 50lbs x 20, 100lbs x 10, 120lbs x 10,10
This week I did I think 42 total squats over 90% (37 back squats, 5 front squats). Solid work. I’ve now hit at least 440 for 4 straight sessions, and I was able to increase the weight on my drop down sets all week. I put in some quality volume this week. Tomorrow I’m going to bench, Saturday I’ll either dick around for a little bit or not do any lifting, and then Sunday I’ll be back in the squat rack again.
Bench- bar x 15
135lbs x 5
185 x 3
205 x 2
225 x 2
245 x 1
(257.5) x 25 singles
1-arm DB row(180lbs)- 5,5,5,5,5 (total time: 70 min)
1-arm DB press(70lbs)- 5,5,5,5,5
Pullups- 75 total
Didn’t feel like pressing a barbell, so I pressed a DB instead. I haven’t done that in a long time, but it didn’t feel too bad. I may do these on Fridays instead of BB pressing for a while. My right shoulder was injured pretty badly about 2 years ago and, as a result, is substantially weaker than my left, so this may not be a bad idea.
Back squat: bar x 10,10
135lbs x 5
225 x 3
275 x 2
325 x 1
375 x 1
400 x 1 (very easy)
425 x 1
440 x 1
450 x 1 (PR+5 at this bw. Ties all time PR. Not my deepest squat ever, but it was damn smooth).
420 x 4 (Should’ve stopped at 3. 4th rep was really ugly. Still a PR triple, and PR set of 4 in one go lol.)
420 x 3
420 x 2
415 x 2
420 x 1
15 total lifts over 90%
Pretty good session. Got really wired from this free sample pre-workout supplement. I should be able to squat triple BW very soon, hopefully. Also, expect to hit another PR triple in the near future.
And I managed to broad jump 10’1" yesterday, which is a one inch PR. It sounds negligible, but I must have broad jumped 10’ on the dot like 20 times in the last 8 months and I finally managed to break past it, so I was happy about that.
270 was a bit of a grinder on the bench, and it robbed me of some of my strength, otherwise I would’ve done a few more lifts with 260. Still, it’s the most I’ve ever benched with a pause, so I can’t really complain. I’d like to bench 3 damn plates sometime soon, but my bench goes up soooooooooooooooooooo slowly. Bleh.
Back squat: bar x 10,10
135 x 5
225 x 3
275 x 2
325 x 1
375 x 1
405 x 1 (changed this lift from 400 to 405 to keep it at 90%)
425 x 1
440 x 1
422.5 x 3 (PR triple + 2.5lbs - tough set, wanted to try 425 but wasn’t strong enough today)
417.5 x 3
407.5 x 3
12 lifts over 90%
Sumo Deadlift- 135 x 3
225 x 2
315 x 2
405 x 1 (felt off)
455 x 1 (better)
500 x 6
Bahh, last week I got 475 x 10, and 10 is my goal here too. I figured with the 25lb jump that I probably wouldn’t get 10, but more like 6-8. My rationale though was that I’d get more out of 8 reps at 500 then I would 10 reps at 490, but I don’t really know. I had rep 7 at lockout, just a couple of inches away, but I fell backwards and had to drop the bar before I could lock it out lol, so I’m a little pissed about that. Should’ve had 7 instead of 6, but whatever, that gives me the confidence I need to push for 10 next week. And I will push hard. When I get 500x10 I’m going to taper the reps down and start increasing the weight.
