squat
bar x 5 (overhead)
bar x 7
45kg x 5
60kg x 3
80kg x 2, 1 (add belt)
91kg (201 lbs) x 5 x 3 sets
bench
bar x 10
45kg x 2, 2
61kg (135 lbs) x 5 x 3 sets
chin-up
6, 6, 3
A1 stability ball back extension (60 secs rest between supersets)
15 x 3 sets
A2 db row
30.5kg (67 lbs) x 10 x 3 sets
Good day. No trouble on the work sets. I’ve decided to just increment squat and bench by 1kg each time I train them. Despite the small jumps it still comes to 2kg a week which is pretty good if I can keep it up for awhile.
I think I’m going to change the supersets for next week. Same movements, but different pairings. The back extensions give me a good pump in my back and this makes it a bit tough to tell if I am getting a decent arch when rowing. Row/lunge would be a bit annoying due to the layout of my gym, so I’ll probably do back extension/lunge and row/abs.
My right shoulder is a bit beat up from the front squat day. I didn’t have any pain while lifting today, but it did hurt from time to time today and yesterday. It should be fine soon. It just takes a bit getting used to front squatting again.
Wow. I just weighed myself at 92kg. That’s the first time I’ve ever been over 200 lbs. That’s a good 50-55 pounds heavier than when I started lifting 2 or 3 years ago. I do certainly have a higher bf% now than then, but I think at least 40 lbs of muscle would be a fair estimate.
Unfortunately my strength gains have not matched my bw increase, but whatever, this is still progress I am happy with.
I’ve now about reached the level where I won’t be keeping my wife updated on my current weight anymore. Hah!
squat
bar x 5
bar x 5 (overhead)
45kg x 5
60kg x 3
80kg x 2, 1 (add belt)
92kg (203 lbs) x 5 x 3 sets
bench
bar x 10
45kg x 2, 2
62kg (137 lbs) x 5 x 3 sets
pull-up
5, 3, 4
burpees
50 reps in 6:17
Good. Everything felt fine. I should be able to keep up with this progression for awhile. My squat form is pretty dialed in right now too.
I decided to do the burpees for time. My strategy was 5 reps followed by approx. 15-30 secs rest. I’ll continue to try and best my time. Eventually I plan to do the same with 100 burpees.
front squat
bar x 5
36kg x 4
50kg x 2
50kg x 1 (add belt)
62kg (137 lbs) x 5 x 3 sets
overhead press
bar x 5
36kg x 2, 1
46kg (101 lbs) x 5 x 3 sets
power clean
45kg x 1, 1, 1, 3
65kg (143 lbs) x 3 x 5 sets
A1 db row (60 secs rest between supersets)
30.5 (67 lbs) x 12 x 3 sets
A2 hanging bent-leg raise
10, 10, 8
Decent. Front squats and pressing felt great. The power cleans didn’t feel heavy, but my form was not great. Bar speed was slow and I a big chunk of the second pull seemed to be with my arms. Ugh. Despite having no trouble getting the bar up maybe I should drop the weight down. Or I might just deadlift every week instead of alternating DL/clean. That should be a reasonable change to the program.
For a bit of recovery/cardio work I decided to go to the track today. I did 8 laps (3200m) in 18:30. Not too brutal. The idea is that I’ll still be able to lift at full capacity tomorrow. I have to say that running at this weight is a bit less pleasant. Not to mention that I have some irritation from a good amount of thigh-rubbing. Ow.
squat
bar x 5
45kg x 5
60kg x 3
80kg x 1
80kg x 1, 1 (add belt)
93kg (205 lbs) x 5 x 3 sets
bench
bar x 5, 5
45kg x 2, 3
63kg (139 lbs) x 5 x 3 sets
chin-up
6, 5, 5
A1 lunge (75 secs rest between supersets)
bar x 12 (per side) x 3 sets
A2 stability ball back extension
15 x 3 sets
Pretty tough day. I’ve been sick the past few days and I missed a few workouts which sucks. But whatever, I got all my reps. I should be back in the groove next session.
I got my power rack delivered on Monday, but today was my first time using it. It’s a lower-end Powerline, but it suits my needs. It was affordable and will easily handle any weight I’m working with.
front squat
bar x 5
36kg x 5
50kg x 2
50kg x 1 (add belt)
64kg (141 lbs) x 5 x 3 sets
overhead press
bar x 5
36kg x 3, 1
47kg (104 lbs) x 5 x 3 sets
deadlift
45kg x 5
65kg x 5
81kg x 3
95kg x 1 (add belt)
114kg (251 lbs) x 5
A1 bb lunge
24kg x 10 (per side) x 3 sets
A2 band face pull
doubled brown band x 15 x 3 sets
Excellent. Today really felt great. I’m sure that’s as heavy as I’ve ever gone on front squats and the 47kg OHP was probably the cleanest I’ve done. The deadlift was the top lift though. I’ve done 113kg x 5 and 118kg x 3, but not with today’s form.
Slight changes I’m considering: Deadlifting each week on this day instead of alternating between DL/clean. Also may start incrementing front squat by only 1kg. I really want to go as long as possible without missing a lift.
squat
bar x 5
45kg x 5
60kg x 3
80kg x 1
80kg x 1 (add belt)
95kg (209 lbs) x 5, 5, 5
bench
bar x 5, 5
45kg x 2, 2
65kg (143 lbs) x 5, 5, 5
chin-up
7, 5, 6
A1 stability ball back extension
15, 15, 15
A2 ab wheel
12, 12, 12
Solid day. Squatting was pretty tough and wore me out a bit for the later lifts. Despite this I got through the bench just fine. The three sets of chins were probably as good as I’ve ever done. That was unexpected.
front squat
bar x 5
36kg x 5
50kg x 2 (add belt)
66kg (146 lbs) x 5 x 3 sets
overhead press
bar x 5
36kg x 3
48kg (106 lbs) x 5 x 3 sets
sumo deadlift
45kg x 5
65kg x 5
81kg x 3
95kg x 1 (add belt)
116kg (256 lbs) x 5
A1 stability ball back extension
20 x 3 sets
A2 ab wheel
15 x 3 sets
Good day. First two lifts really went great. The press is basically in PR territory. The deadlift was not as smooth as last week at 114kg, but it didn’t feel too bad.
I have decided to DL every week instead of swapping with power cleans. Going to play it safe and increment by 2kg per week.
squat
bar x 5
45kg x 5
60kg x 3
80kg x 2 (add belt)
97kg (214 lbs) x 5 x 3 sets
bench
bar x 5, 5
45kg x 2, 2
67kg (148 lbs) x 5 x 3 sets
chin-up
8, 5, 5
A1 bb lunge
28kg x 8 (per side) x 3 sets
A2 band face pull
doubled brown band x 15 x 3 sets
Solid. Squatting felt easier than last time at 96kg. I used my belt one hole looser. This seemed better.
I think that 67kg bench actually beats my 5RM. It is still so damn puny, but I’m finally making some progress! I think my biggest bench ever is 69kg for 2. If all goes well I should be able to hit that for 3 sets of 5 next week. Nice.
I think 8 chin reps in a single set is my best ever. The 8th won’t win any beauty contest, but that should improve.
squat
bar x 5
45kg x 5
60kg x 3
80kg x 2 (add belt)
98kg (216 lbs) x 5 x 3 sets
bench
bar x 5, 5
45kg x 2, 2
68kg (150 lbs) x 5, 5, 4
pull-up
5, 4, 4
A1 stability ball back extension
2.5kg plate on chest x 12 x 3 sets
A2 ab wheel
15 x 3 sets
Pretty good. I was not very dialed in today and I was suffering a bit throughout. However, I did hit all my squat reps and came damn close to hitting all of the bench.
The pull-ups were crap though. I couldn’t equal last week even with a bit of a kip (hardly). Damn.
I’m feeling a bit beat up the last few days. Going to evaluate after a few more sessions and consider a deload. If I do deload I’m considering keeping the intensity but dropping the sets of 5 to sets of 2. Curious how that feels.
front squat
bar x 5
36kg x 5
50kg x 2 (add belt)
68kg (150 lbs) x 5 x 3 sets
overhead press
bar x 5
36kg x 3
49kg (108 lbs) x 5 x 3 sets
deadlift
45kg x 5
65kg x 5
81kg x 3
95kg x 1 (add belt)
118kg (260 lbs) x 5
A1 bb lunge
28kg x 10 x 3 sets
A2 band face pull
doubled brown band x 15 x 3 sets
Good day. Hit everything without too much trouble. I’ve hit 49 for 7 and 51 for 4 on the OHP so I’m basically in PR territory now. My deadlift best is 123 for 3, so I’m about to beat that too.
I’m feeling a lot better than after the previous training. Maybe I can go longer without a deload than I thought. I’ll have a better idea on Thursday.
squat
bar x 5
45kg x 5
65kg x 3
85kg x 1 (add belt)
99kg (218 lbs) x 5 x 3 sets
bench
bar x 5
36kg x 4
50kg x 2
69kg (152 lbs) x 5, 5, 4
chin-up
7, 6, 6 (+1 rep)
A1 stability ball leg curl
10, 10, 15
A2 bb curl
28kg x 8, 6, 6
Great. I took a few extra days off and I was feeling pretty good today. Hit all the squat reps without trouble. I still have a ways to go here. I decided to increment on bench even though I missed a rep last time. I missed the last one again. Psyched myself out a bit. I shoulda had it!
I’m adjusting the paired assistance sets. Don’t have it down quite yet, but I think I’m going to do 3 different pairs.
Complex:
row x 6
hang high pull x 6
thruster (front squat + push press) x 6
good morning x 6
5 rounds with 38kg (84 lbs) bb weight. 2 mins rest between rounds.
I’ve decided to try and get in some regular conditioning work. It should help my recovery and I can afford to lose a few pounds of fat too. Hopefully I’ll be able to fit this in without compromising my gains on strength days. We’ll see.
The complexes were pretty tough, but I was surprised I was able to recover in 2 mins. That is a good sign. I skimped a bit on the warmup and my hammies started to cramp a bit by the end. Lesson learned.
squat
bar x 5
45kg x 5
65kg x 3
85kg x 1
100kg (221 lbs) x 5 x 3 sets
bench
bar x 5
40kg x 3
55kg x 1
70kg (154 lbs) x 5, 4, 4
pull-up
3, 3, 3
Not too bad. I didn’t sleep well last night and it showed during today’s lifting. Recovery was damn slow. I hit all the squat reps, but they were harder than they should have been. Bench was all right although I missed 2 reps. I’m going to hold here. This was inevitable anyway as I missed 1 at 68 and at 69. After hitting only 3 on the pull-ups I decided to do 6 more and call it a day.
Despite the crap, the bench was a PR and the squat is getting close. My best is 105kg for 5 (the log says 107, but that was with underweight plates).
front squat
bar x 5
36kg x 5
55kg x 1 (add belt)
70kg (154 lbs) x 5 x 3 sets
overhead press
bar x 5
36kg x 3
50kg (110 lbs) x 5 x 3 sets
deadlift
45kg x 5
65kg x 5
81kg x 3
95kg x 1 (add belt)
120kg (265 lbs) x 5
130kg (287 lbs) x 1
143kg (315 lbs) x miss
ab wheel
20 x 3 sets
Great. Front squats are getting a bit tough, but I’m sure I can keep incrementing for awhile. Press is certainly an all-time PR.
Deadlift was awesome. The final warmup of 95kg came up so fast I knew I was in store for something good. The set of 5 at 120kg was solid, so I decided to try and max out. I’ve never done this before. Hit a pretty easy 130 and missed three plates. I didn’t break it from the floor, but I was pretty cautious and I didn’t throw everything at it. Feelin’ good.