Hey everyone, I’m a strength enthusiast that’s been lifting for around 8 years at this point.
Generally, I train without any equipment besides wrist wraps on bench and occasionally elbow/knee sleeves if I really need them, so the sets in this log will all be beltless unless it says otherwise. I’m currently lifting 6 times per week with the goal of getting as strong as I possibly can.
I’m planning on only writing down the work sets in this log since the warm up sets aren’t very interesting in my opinion. Thanks for reading
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Bench (paused)
265x10
255x10
245x10
235x10
225x10
215x10
205x10
195x10
185x10
185x10
Barbell Rows
265x10
255x10
245x10
235x10
225x10
215x10
205x10
195x10
185x10
185x10
+5 sets of rotator cuff work
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That’s a lot of work! Looking forward to following along
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Thanks man, I was happy with how it felt given the weight
Pause Squat
315x12
305x12
295x12
285x12
275x12
265x12
255x12
245x12
235x12
225x12
Snatch Grip Rack Pulls
315x3
315x3
315x3
315x3
315x3
+5 sets of decline crunch and some cardio
Damn dude, nice job on the squats and bench especially for being paused and that fucking heavy. It’s a lot of work.
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Thanks, I’m hoping it’ll yield some results when the weights get heavier
Bench (paused)
225x10
215x10
205x10
195x10
185x10
Close Grip Bench
185x20
175x20
165x20
155x20
145x20
Barbell Rows
225x10
215x10
205x10
195x10
185x10
Close Grip Row
185x20
175x20
165x20
155x20
145x20
+5 sets of rotator cuff work
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Dude. This is some serious work. How much do you weigh?
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I’m in the 240s right now, gonna maintain here for a while
Pause Squat
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
+5 sets of abs, cardio
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Bench (paused)
270x10
260x10
250x10
240x10
230x10
220x10
210x10
200x10
190x10
185x10
Barbell Row
270x10
260x10
250x10
240x10
230x10
220x10
210x10
200x10
190x10
185x10
+5 sets rotator cuff work
Deadlift
340x15
230x15
230x15
230x15
230x15
Pause Squat
185x12
185x12
185x12
185x12
185x12
185x12
185x12
185x12
185x12
185x12
+5 sets of abs and cardio
Damn dude. What kind of programs did you run to get to these numbers?
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I’d like to know his 1rm’s. Dudes a freaking animal. And apparently I’m turning into a fan boy. We need a “nutswinger” emoji.
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Lol thanks guys, and I’ve mostly ran my own programs since I finished a few Shieko routines something like 5 years ago and Smolov Jr once for bench around a year ago. More recently, I focused on 10x3s on the big 3 lifts, but that kept giving me injuries as I tried to push my numbers higher so I switched to more bodybuilding style rep ranges after I got tendonitis followed by a pec strain in order to introduce new stimulus.
As for 1rms, I haven’t tested those in years because I don’t think that I get much of a training effect from hitting a max effort single, but my latest PRs were a 290x12 bench, 455x8 pause squat and a 405x22 deadlift. I won’t speculate on what those mean for a 1rm but I do know that I’ve never been able to do those until recently, so I know that my training’s been working.
I do, however, have some long term goals in terms of 1rms that I’m working towards, so we’ll see what the future holds in that regard lol
3 Likes
Freaking animal
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Close Grip Bench
195x20
185x20
175x20
165x20
155x20
145x20
135x20
135x20
135x20
135x20
Close Grip Row
195x20
185x20
175x20
165x20
155x20
145x20
135x20
135x20
135x20
135x20
+5 sets of rotator cuff work
Wow. 405 for 22 is insane.
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Yeah I’m pretty sure I’m still recovering from that set lol
Pause Squat
320x12
320x12
310x12
300x12
290x12
280x12
270x12
260x12
250x12
240x12
Snatch Grip Rack Pulls
325x5
325x5
325x5
325x5
325x5
+5 sets of decline crunch and cardio
Bench (paused)
275x10
275x10
275x10
265x10
Felt a bit too close to an injury so I moved on to rows
Barbell Row
275x10
275x10
275x10
265x10
Close Grip Overhead Press
135x10
135x10
135x10
135x10
135x10
135x10
Close Grip Row
135x10
135x10
135x10
135x10
135x10
135x10
+5 sets for rotator cuffs
Would you mind explaining what these are?
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The exercise in this video is what I do for the rotator cuff sets, not really sure what the name is lol. I use either dumbbells or plates for them
Edit: Dumbbell Upright External Rotation - HASfit Rotator Cuff Exercise Demonstration - Exercises - YouTube