General strength training log (cant wait for my shoulder to recover lmao)

Training Training Logs
102

21/12/21
15kg prowler push x 10mins

light 15min row. 92 drag factor.

103

22/12/21
squats
7x130kg

they were high but whatever

104

24/12/21 HLH
neutral grip pullups 21 reps 585kg tonnage
3x45kg 135
3x6x25kg 450

dips
4x7x40kg

cable wrist flexion
2x15x2.5kg
15x4.5kg

cable finger curls
2x16x41kg
16x45kg

merry christmas ya’ll!

105

28/12/21 HLH
neutral grip pullups31 reps 620kg tonnage
10x20kg
8x20kg

pullups
6x20kg
lol random decision to do this in the middle

neutral grip pullups
7x20kg

dips
4x7x30kg

cutting back to 30kg for a while. my arm joints were starting to feel weird. will start increasing the volume for it.
also for pullups, i think im going too hard currently. hmm. need to programme better and fix the kipping.

weighted leg tucks
3x15x10kg

skipping
5x100 skips

106

30/12/21 HLH
neutral grip pullups 17 reps 485kg tonnage
3x45kg
2x7x25kg

cant rmb how many i did for backoff sets lol.

dips
4x8x30kg

elbows felt tender after. sigh. wont be doing for a week. will do light pressing instead

cable wrist curl
3x15x4.5kg

cable wrist flexion
3x15x2.5kg

cable finger curls
3x16x41kg

GHR
3x15

107

2/1/22 LHL
chinups 30 reps 420kg tonnage
8x25kg
2x11x10kg

pullups
10xBW

108

4/1/22 LHL
neutral grip pullups 25 reps 560kg tonnage
4x35kg

chinups
3x7x20kg

squats
8x130kg

weighted leg tucks
3x15x10kg

cable finger curls
3x10x45kg

109

6/1/22 LHL
neutral grip pullups 32 reps 400kg tonnage
8x20kg
3x8x10kg

felt very weak today so took it easy

110

9/1/22 HLH
neutral grip pullups 19 reps 555kg tonnage
4x42.5kg

couldnt get a proper bar for the first set so did it on rectangular bars. goddamn that hurt my hands

2x3x40kg
5x35kg
4x35kg

dips
4x7x30kg

GHR
3x15

111

12/1/22 HLH
neutral grip pullups 34reps 340kg tonnage
14x10kg
2x10x10kg

GHR
4x15

weighted leg tucks
3x15x10kg

dips
4x7x30kg

112

14/1/22 HLH
neutral grip pullups 16reps 610kg tonnage
4x40kg
3x4x37.5kg

GHR
4x15

113

17/1/22 LHL
neutral grip pullups 34reps 385kg tonnage
9x15kg
2x10x10kg
5x10kg

squats
9x130kg

dips
4x7x30kg

114

19/1/22 LHL
neutral grip pullups 17 reps 680kg tonnage
5x40kg
3x4x40kg

dips
4x7x30kg

cable finger+wrist curl
15x22.5kg
2x15x27.5kg

1 Like
115

Nice! How’s the elbows holding up?

116

its going well! very minor tenderness from time to time but the week off from dips helped.

22/1/22 LHL
neutral grip pullups 10 reps 150kg tonnage
10x15kg

cable rows
3x15x22.5kg

dips
4x7x30kg

GHR
4x10x2.5kg
15xBW

117

26/1/22 HLH
neutral grip pullups 19 reps 690kg tonnage
4x42.5kg
3x5x37.5kg

dips
7x30kg
3x7x40kg

GHR
4x15xBW

118

lol i missed out a few workouts. oh well.

2/2/22 LHL
neutral grip pullups 30 reps 480kg tonnage
6x40kg
3x8x10kg

i am trying to see if i can hit 8x40kg pullups through linear progression. so on the next light day, i attempt 7x40kg. you can see the back off volume is cut down.

squats
11x130kg
took about 15-20mins to warm up but it went well. managed to do one extra after the 10 reps, just to prove a point.
will try 140kg for reps next.

dips
4x7x15kg

119

4/2/22 LHL
neutral grip pullups 19 reps 460kg tonnage
4x40kg
3x5x20kg

dips
4x7x30kg

5/2/21
weighted leg tucks
3x15x10kg

GHR
3x15x BW+2.5kg

cable finger+wrist curl
3x15x32.5kg

1 Like
120

6/2/22 LHL
dips
4x7x30kg

neutral grip pullups 26 reps 340kg tonnage
6x40kg (failed 7th rep)
2x10x10kg

failed due to grip. will try again next week.

1 Like
121

8/2/22
GHR
3x15xBW+2.5kg

skipping
5x120 skips

1 Like