Hey guys, I’m new at logging here or anywhere, I’ve never kept a training log, but have decided to start one finally in order to track my progress. I have been an avid tnation reader for the last year and a half, and never really tried any workout programs per say, I just try to kick my own ass in as quick of a time frame as I can.
For a little background I’m 28 yo, 6’0 205lb idk what body fat, I’ve been working out since 14, mainly upper body till I was 21, I was the ripped kid with stick legs, I saw a picture of how ridiculous I looked and started squatting every week in hopes of bringing my legs up to par with my upper body. After a few years I entered my first bodybuilding competition at 24, and took first in the novice heavy class for the jersey shore natural usbf competition in 2009.
2 years later I added deadlifts into my routine, I always did Romanians or stiff legs and made excuses not to pull conventional and one day was fed up with myself and just focused on it for months trying to get good at it.
3 years after that I’m here on a quest for a 500lb deadlift 400 lb squat and 300 lb bench press. Not far off but I don’t test myself often enough and never log any workouts, so now it’s time I want to finally reach my goals before my 29th birthday in December.
Current maxes:
Deadlift 405x8 touch and go(done last week)
465x1 done over a year ago haven’t tested since
Squat 315x8 (done 2 days ago)
365x1 done over a year ago haven’t tested since
Bench 275x5( done last week)
315x 2 done over a year ago
5/20/14 deadlift day
Goal 10,000 lb volume any weight and rep scheme just get it done
Warm up: 5 airsquat 5 push-up 4 air squat 4 push-up 3 air squat 3 push-up 2 air squat 2 push-up 1 air squat 1 push-up 10 inchworms
All sets 1 minute break minus warm ups all reps paused
135 x3
225x3
315x2
380x5
380x5
380x5
380x5
380x6
GHR
4 x10 with bodyweight
Superset with
Chest supported t bar row
2 plates x15
2 and a quarter x12
3 plates x10
3 plates x 8
welcome to TNation! Your numbers are very similar to mine, I’ll be following this.
Thanks man! I checked yours out as well, very impressive!
5/21/14 bench day
Goal 5x5 with last set max rep
All sets 1 minute rest
Warm up:
135x5
185x3
230x5
230x5
230x5
230x5
230x10 (last two assisted)
Weighted wide grip pull-up
4x6 with 45lb
Superset with
Weighted dips
4x8 with 45lb
5/23/14 press day
Should of been leg day, but couldn’t make the gym this morning, so did a quick workout at work
Goal : 5x5 standing overhead press superset with bent over row 5x5
No rest between presses and rows and 1 minute rest after each superset
Warm up: 5 push-up 5 air squat 4 push-up 4 air squat
3 push-up 3 air squat 2 push up 2 air squat 1 push up 1 air squat
10 inchworm
Standing overhead press
95x5
135x5
155x5
155x5
155x5
155x5
155x5
Bent over row overhand
95x5
135x5
155x5
155x5
155x5
155x5
155x5
Face pulls
50lb x4 sets x20 reps 30 second rest
5/24/14 squat day
Goal 5x5 paused squat superset with glute ham raises
No rest between squats and GHR, 1 minute between super sets
Warm up: 8 min elliptical
Paused squats
135x5
185x3
225x3
260x5
260x5
260x5
260x5
260x5
Superset with GHR
6 sets of 10
Leg press
3 pps x 15
4 pps x 20
5 pps x 20
6 pps x 14
Good girls
3x20 with 100lbs
Superset with hanging leg raises
3x12
5/25/14 today was supposed to be an off day but I normally workout with my fiancé and she missed the last 2 workouts so I went in to train her, and after a little bit I decided just to hit some weighted chin-ups and dips
Both superset, no timed rest between, probably 2 minutes
Weighted chin-ups
45x8
45x8
45x8
45x8
Weighted dips
45x8
45x8
45x8
45x8
5/26/14 deadlift day
Goal 10 sets of 1 heavy
90 seconds rest between sets minus Pendley rows 1 minute rest between sets
Warm up:5 minute elliptical
135x3
225x3
315x2
365x2
415x1
415x1
415x1
415x1
415x1
415x1
415x1
415x1
415x1
415x1
Pendley rows
225x8
225x8
225x8
5/27/14 bench Day
Goal 5x5 5lbs heavier then last week
No real warm up today got to the gym 40 minutes before closing
1 minute rest between sets
Flat bench
135x5
185x3
235x5
235x5
235x5
235x5
235x6
Incline dumbell press
90s x8
90s x8
90s x10
Superset with 1 arm dumbell row
90s x10
90s x10
90s x10
5/29/14 squat day
Goal: giant drop set 5-10-15 minimal rest
Warm up: 5 minute elliptical
135x5
185x3
225x3
275x2
315x5 drop to
255x10 drop to
205x11 fail on 12 rerack 15 second
205x4
3 minute break
Frog stance hack squat 1 pps
4x10
Supersetted with GHR bw
4x10
Wasn’t feeling the squats today, the weights were flying up, but I feel I was taking too long between drops.
The frog stance hack squat I found in one of ct’s old articles (Bulk Up, Cut Up! 1)
All I can say is holy leg pump! between that and the GHR
6/2/14 press day
Couldn’t make the gym this morning and My wrist was acting up today so went for a light volume day at the gym at work.
1 minute rest between supersets
Standing barbell press
95lb 4x15
Superset with face pulls
50lbs 4x20
Chin-up
4x10 bw
Superset with dips
4x10 bw
6/3/14 deadlift day
Goal: deadlift party 1 max set from floor, 1 max set from blocks, 1 max set from deficit
Warmup: 5 minute elliptical
Deadlift from floor
135x3
225x3
315x2
405x10 tng PR!!!
Deadlift from blocks( aerobic steps)
225x3
315x3
425x5 paused PR
Deficit deadlift (from aerobic step)
225x3
315x7 paused
GHR bw
3x10
Superset with
Overhand chest supported t bar row
2 plates x 12 paused
2 plates and 25 x10 paused
3 plates x8 paused drop to
2 plates x6 paused drop to
1 plate x5 paused
6/4/14 bench day
Goal: 5x5 heavier then last week
Warm up: 5 push-up 5 airsquat for 5 rounds
Flat bench
135x3
185x3
240x5
240x5
240x5
240x5
240x7
Incline dumbell press
90s x 10
95s x 7
95s x 8
Superset with 1 arm rows
95s x 10
95s x 10
95s x 10
6/7/14 squat day
Goal: max weight
Warm up 5 minute elliptical
1-2 minute rest on heavy sets
Squat
135x3
185x3
225x2
275x2
315x1
345x1
365x1 video
385x0
All supersets from here on out with 1 minute rest between
Box squat
275x5
275x5
275x5
Superset with GHR
Bw x10
Bw x10
Bw x10
Frog stance hack squat
1 pps x12
1 pps x12
1 pps x12
Superset with more GHR
Bw x10
Bw x10
Bw x10
Good girls
100x20
130x20
150x15
Superset with hanging leg raises
Bw x 10
Bw x’10
Bw x 10
6/9/14 deadlift day
Goal: 5x5 paused
Warm up: 5 minute elliptical
Deadlifts
135x3
225x3
315x1
385x5
385x5
385x5
385x5
385x5
1 arm rows
100s x10 each arm
100s x10 each arm
100s x10 each arm
6/11/14 press day
Felt like I slightly strained my right pec the other day so I’m skipping chest this week
Goal: 5x5 overhead press
Warm up: 5 minute elliptical
I minute rest between all sets overhead press and all supersets
Standing overhead press
135x5
160x5
160x5
160x5
160x5
160x5
160x5
Weighted overhand grip pull-ups
50x8
50x8
50x8
Superset with weighted dips
50x8
50x8
50x8
Overloaded dumbell side lateral partials(the meadows ones)
30 x20
35 x20
40 x20
Superset with facepulls
85x16
85x16
85x16
Notes: I did 6x5 overhead press, whoops I’m on vacation in St. Marteen and was thinking more about laying out by the pool then focusing on training. Anyway I’m gonna totally reset my overhead press 5x5 work as my fiancé called me out for only bringing the bar down to eye level. When I originally started I brought it to chin level, so starting next week I’m going to do a drastic deload and start each rep from my chest, other then that, I’m really happy my weighted pull-ups and dips are improving.
6/17/14 press day
Feel like I’m falling apart lately, I tweaked my knee on Saturday night dancing with my fiancé at a wedding, was hobbling around for 2 days with a knee brace so it looks like I’m skipping legs until I get it looked at later this week.
1 minute rest between all supersets
Standing overhead press to chin
95x5
135x5
135x5
135x5
135x5
135x5
Superset with facepulls
50x20
50x20
50x20
50x20
50x20
Overhand pull-ups
5x10 bw
Superset with dips
5x10 bw
6/18/14 deadlift day
I don’t understand it but after 2 days of RICE, my knee feels back to normal, so while I didn’t want to push it to fast, I definately didn’t want to skip deadlifts
Goal: this week is 10000 lbs volume week, but I like my 5x5 paused and the next step is 390lb, which works out to 25 reps for my volume goal, so I’m just gonna kill 2 birds with 1 stone
Warm up: 5 min elliptical
90 second rest between deadlifts
Paused deadlifts
135x3
225x3
315x1
390x5
390x5
390x5
390x5
390x5
1 minute rest between supersets
GHR
Bw x10
Bw x10
Bw x10
Bw x10
Superset chest supported t bar rows
2 plates x10 paused
3 plates x8 paused
3 plates x8 paused
2 plates x20 no pause
1 arm hammer strength row/ 2 arm
2 plates right hand x5 2 plates left hand x5 both hands x5- 3 rounds