Male
18 years old
170cm or something around here
73kgs
Goals: Currently training for strength and (eating) to increase weight.
Current 1RMs:
DL 155kg
OHP 60kg
BS 127.5kg
FS 97.5kg
BP 82.5kg
Format:
Weight X reps
or
Weight X sets X reps
Mon 23 May 11
Squat
82.5kg X 20
Deadlift (speed)
60kg X 3
70kg X 3
80kg X 3 X 3
Bulgarian split squat
30kg X 12
Squat felt fairly light for a 20 rep set.
Tue 24 May 11
Overhead press
50kg X 5 X 3
40kg X 8
Pullups
BW+7.5kg X 3 X 3
BW X 8
Dips
BW X 10,9,5
Pendlay rows
60kg X 3
65kg X 3
70kg X 3 X 3
OHP felt good, form felt strange somehow though. Slightly under average session.
Thu 26 May 11
Deadlift
120kg X 3
125kg X 3
130kg X 3
120kg X 3 X 3
Back squat (speed), 1 minutes rest
60kg X 12 X 2
45 degree hyperextensions
BW+5kg(held behind head) X 3 X 12
Both deads and squats felt good today.
Fri 27 May 11
Bench press
60kg X 3
65kg X 3 X 3
70kg X 2 X 1
70kg X 2
60kg X 10
Pullups
BW X 3 X 6
DB Rows
35kgs X 22
Push press
50kg X 3
55kg X 3 X 3
Bench felt good. I would have done push press after pullups and DB rows after that, but the single rack was taken. First time doing push press in the same session as bench, not sure I like doing it this way. I might just push press on tuesdays, instead of overhead press, every 2nd week.
Mon 30 May 11
Squat
85kg X 20 (possibly 21, I lost count and did one extra to make sure)
Deadlifts (speed)
70kg X 5
80kg X 5
70kg X 5
Bulgarian split squat
40kg X 2 X 6
Squat was good, on to 87.5kg next week.
Tue 31 May 11
Push press
55kg X 5
50kg X 3 X 5
45kg X 6
Pullups
BW X 3
BW+12.5kg X 3 X 2
BW+5kg X 5
Dips
BW X 9,9,8
Pendlay rows
70kg X 3
75kg X 3 PR
70kg X 5 PR
60kg X 10 PR
Push presses were a grind, but everything else was good.
Thu 2 June 11
Deadlift
140kg X 5 X 1
Squats (speed), 2 minutes rest
60kg X 5 X 5
Hyperextensions
BW+10kg(held behind head) X 3 X 8
Good session.
Fri 3 June 11
Bench press
70kg X 1
75kg X 3 X 1
67.5kg X 3 X 3
Pullups
BW X 3 X 7
Pushups, 1 minutes rest
BW X 4 X 10
DB rows
35kg X 25
Only reps on bench that were a grind were the last single at 75kg and the last rep of the last set at 67.5kg. I haven’t actually done pushups in two years, I see myself doing something like 6 X 12 in a few weeks.
Mon 6 June 11
Squats
87.5kg X 20
Deadlift (speed)
80kg X 3 X 3
Bulgarian split squat
20kg X 20
Squats getting harder and harder.
Tue 7 June 11
Overhead press
50kg X 1
55kg X 5 X 1
40kg X 10
Pullups
BW X 3
BW+10kg X 3
BW+5kg X 5
BW X 7
Dips
BW X 9,9,8
Pendlay row
60kg X 3
70kg X 3 X 5
Last two reps @ 55kg on press were a bit of a grind, but nothing too bad.
Thu 9 June 11
Deadlift
137.5kg X 2
135kg X 2
132.5kg X 2
130kg X 2
Squat (speed), 1 minutes rest
62.5kg X 12 X 2
45 degree hyperextensions
BW+10kg(held behind head) X 3 X 10
Tiring.
Fri 10 June 11
Bench press
60kg X 3
65kg X 3 X 5
70kg X 3 X 1
Pullups
BW X 4 X 6
Pushups, 1 minute rest
BW X 5 X 10
DB Rows
37.5kg X 20
Mon 13 June 11
Squat
90kg X 20 PR
Deadlift (speed)
72.5kg X 5
82.5kg X 5
72.5kg X 5
Bulgarian split squat
40kg X 4 X 6
Previous 20 rep squat PR was 90kg X 15.
Tue 14 June 11
Push press
50kg X 3
60kg X 5 X 1
Pullups
BW X 3
BW+10kg X 3
BW+5kg X 5
BW X 7
Dips
BW X 10,10,8
Pendlay rows
60kg X 3 X 10
Push press could have been faster, legs were fried from the day before.
Thu 16 June 11
Deadlift
145kg X 1
130kg X 3
120kg X 5
Squat (squat), 2 minutes rest
62.5kg X 5 X 5
Hyperextension
BW+10kg(held behind head) X 3 X 12
Fri 17 June 11
Bench press
65kg X 5 X 5
Pullups
BW X 8,7,6
Pushups
BW X 10,10,10,10,10,6
DB Rows
37.5kg X 22
Mon 20 June 11
Squat
92.5kg X 20
Deadlift (speed)
85kg X 3 X 3
Didn’t have time for BSS, gym closed.
Tue 21 June 11
Overhead press
52.5kg X 3 X 3
Pullups
BW+5kg X 3 X 5
Dips
BW X 10,10,8
Pendlay rows
80kg X 3 X 2
Thu 23 June 11
Deadlift
135kg X 3 X 2
120kg X 5
Jump squats
30kg X 3 X 3
Hyperextensions
BW+10kg(held behind head) X 3 X 12
First time doing jump squats.