New here and reading through some logs motivated me to start my own and keep track. Squats tomorrow will be the first one.
4 Likes
Will post my current #s and all time best. Currently walking around at about 188 bw and 5’6" 34 years old
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Best lifts- all time
455 high bar
600 conv DL
335 paused bench
Currently Pushing my strength back up after some set backs. I think my squat is all time high but bench and DL are lagging behind.
440x3 with safety bar squat
485x6 DL
325 paused bench in comp recently
Just doing 5, 3, 1 with squats/DL and my own thing for bench atm.
10 Likes
Bro has won T-Nation Forums already
2 Likes
Monday - Nov 21, 2022
Got off work at 9:30 and in gym before 10 pm - didnt want to be in the gym but made myself stay. bw 186
Side bends
75x20
75x20
75x20
GHR
bwx8
bw+13x8
bw+26x8
Adduction
70x12
90x12
110x16
Low bar- been practicing this to see if it ever gets more comfortable
45x15
135x5
205x5
245x5
285x5
315x10 bar was rolling off wanted 12+
245x10 was going for 20 but couldnt get it set on my back
High bar paused
245x5
245x5
3.5 inch deficit stiffleg DL
225x8
285x8
285x8
285x8
285x8
BW lunges-
5 trips down gym
Been doing low bar last 3-4 weeks but think i’ll go back to high bar/SSB as it just kills my shoulders and I do not enjoy it whatsoever lol
Tomorrow will be paused 2 board bench and illegal wide or close grip + upper body.
3 Likes
Tuesday- Nov 22, 2022 bw 186
Paused 2 board bench
45x20
135x8
185x5
225x5
295x5
300x3
300x4
Paused illegal wide bench
225 5x8
Wide grip lat pull down
150x10
170x10
190x10
210x10
Chest supported incline wide row - 2 sec pause at top for upper back/traps
50s 2x8
Smith JM/extension
95x12
135x8
155x8
155x12
Incline DB Curls
30s 2x12
Overhead single arm tricep ext
2x12
Cable side lateral -
3x12-15
Didn’t feel the strongest today but got enough done. Haven’t done the illegal wide benches in a while and they are down a bit(may be why bench is down some). Will push it up over the next few weeks.
2 Likes
Thursday- Nov 24, 20122 - didnt check bw. Squeezed workout in before work.
Hanging leg raise
2x20
DL
135x5
225x5
315x3
335x5
385x5
435x8 + 1 from last time. Im horrible at reps past 5 as last cycle did 435x7, 460x6, 485x6 lol. Will just try to best these by 1-2 each week before upping the weight and/or volume.
Paused DL- right off floor beltless
315x10
Beltless goodmornings.
145 2x10
155 2x10
165 2x10
Side bends-
75x25, 20
I wanted to do more quad work but needed to get to work.
4 Likes
Friday- Nov 25, 2022
Paused slingshot bench-
45x20
135x8
185x5
225x3
ADD slingshot
275x3
300x5
300x5
300x5
Paused illegal wide grip bench
225x9
225x9
225x7
Smith Barbell rows-
135x10
225x10
225x10
225x12
225x12
Incline Tate ext
25sx15
35sx12
40sx15
45sx12
BB Curls-
45x35
Going to try the 100+ reps here so started out very conservative and will push it each workout.
Side lateral cable-
1x20
Got in after work again and was ready for bed lol. Going to have to sleep some more apparently. Extra work lately has me feeling kind of rundown and weak but will come back.
4 Likes
Monday -November 28, 2022
SSB Front squats
65x10
155x5
205x5
245x5
265x10
245x10
245x10
Smith Hack squats - close stance heels elevated and paused
135 3x10
3.5 Deficit stiffleg DL
225x8
285 4x8
Side bends
75x20
80x15
Tuesday- November 29, 2022
Paused 2 board
45x15
135x8
185x5
225x5
275x1
300x4
315x2
275x6
Paused Illegal wide bench
225x10
225x9
225x9
225x9
225x8
2 board and wide grip are coming back. 2-3 more workouts should be back to near PRs
Wide grip lat pulldowns
150x10
170x10
210x12
210x10
Incline tate ext
30sx15
40sx15
50sx12
Incline DB curls
30sx10
35sx10
Dips-
bw+90x10
bw+90x10
Single arm lateral raise
20x15
25x12
25x10
2 Likes
Thurs- Dec 1, 2022
Adduction
70x12
90x12
110x20
Abduction
90x20
110x20
130x20
Deadlift-
135x5
225x5
315x5
365x3
410x3
460x7 +1 from last cycle
Paused DL - right off the floor
315x10
3.5 inch deficit SLDL
285x10
GHR
bwx8
bw+26x8
bw+26x6
bwx8
bwx10
Lunges- holding 26lb kb
4x8
Hanging leg raise
1x20
Side bends
80x20
Will get in after work tonight or tomorrow for some more bench.
2 Likes
Saturday - December 3, 2022
Paused bench-
45x15
135x8
185x5
225x3
Add slingshot - still paused
275x3
300x5
305x5
315x5
Paused illegal wide grip bench
225x10
225x10
225x9
225x10
225x9
DB 1 arm rows-
100x15
115x15
Side lateral- single arm leaning away
25sx13
25sx12
20sx16
Incline tate extensions
30sx15
40sx15
50sx15
Incline DB Curls
30sx15
35sx10
Dips
+90x12
+90x10
2 Likes
Getting behind …
Monday - Dec 5, 2022
Hanging Leg raises
bwx20
SSB Front squats
65x10
155x5
205x5
245x5
295x12 +6 rep pr lol
255 2x10
3.5 inch deficit SLDL
225x8
295x8
GHR
bwx8
bw+25 2x8
Lat pull down - wide overhand
210 3x13
DB Lunge-
+35 3x8
Side bends
80 2x20
2 Likes
Tuesday- Dec 6, 2022
Paused 2 board bench-
45x15
135x8
185x5
225x5
275x1
300x4
315x4 PR
275x8
Paused illegal wide bench
225x10
225x10
225x8
Hammer strength high row - plate loaded
180x6
270 4x10
Rolling tricep ext
30sx15
40sx12
50sx12
60sx12
Hammer strength incline - plate loaded
180 2x12
Lateral raise machine
4x10-20
Machine curl
2x8-12
2 Likes
Thurs - Dec 8, 2022
Lifefitness adductor machine
100x12
130x15
190x20
Lifefitness abductor machine
130x20
175x20
190x20
Deadlift-
135x5
225x5
315x5
405x2
455x1
495x4 - 4 reps off best lol
Deadlift is still down but better than it’s been in a long time so it’s progressing again.
Hammer strength glute drive
135x12
225x12
315 2x15
Cybex leg press
270x15
360x15
450x20
540x15
SIngle leg curl
25x10
50x10
HS high row-
270x12
270x10
Side bends
85 2x15
BB curl
45x40
2 Likes
Friday - Dec 9, 2022
Paused bench
45x20
135x8
185x5
225x3
Add slingshot - paused
275x3
320x4
320x5
320x4
Paused illegal wide grip bench
230 4x10
Mag grip pulldowns - underhand
190x10
230x10
Tate extensions incline
30sx15
45sx12
55sx12
45sx15
Single arm DB lateral - leaning away
25s 2x15
Dips
bw+90x10
bw+100x9
2 Likes
Monday - Dec 12, 2022
Deload for squat
Hanging leg raise
bw 1x20
SSB Front squat
65x10
155x5
205x5
245x3
295x1
Lunge -
+26 lb KB 4x10
45 back raise-
150x10
150x10
150x10
150x12
Tuesday - Dec 3, 2022
Turned into a deload for bench as well
Paused 2 board
45x15
135x8
185x5
225x5
275x1
305x1
Close grip bench - middle finger on smooth
225x10
225x10
225x10
225x10
225x10
BB Row
135x10
225x10
275x8
275x8
225x10
Incline tate ext-
30sx12
30sx15
45sx12
55sx13
Single arm DB lateral - leaning away
25x16
20x15
20x15
Single arm pushdown
3x20
Thursday- Dec 15, 2022
Deadlift DELOAD
Glute ham raise- harder setting
bw 6x10
Lat pulldown - wide overhand
170x10
190x8
210x8
230x8
250x8 PR i think… this was the stack at this gym
DB row - 1 arm
100x10
115x10
115x12
45 back raise-
150 4x12
Side bend
75 2x20
4 Likes
Friday - Dec 16, 2022
Tried to bench but shoulder/pec has been bugging me a few weeks now and today didnt want to cooperate. Acts up sometimes on 2board but a lot on other pressing. Dips are completely pain free so did a bunch to stretch out. Felt better after than I did before.
Warmed up with close grip bench but decided to skip it.
Dips
bw 3x20
bw+45 2x20
Cable Side laterals -
3x10
I may try laying off bench a while and do 2 board/floorpress and alternate with heavy and rep dips for a while until it heals up so I can actually push the heavier stuff with a straight bar.
2 Likes
Going to lay out training going forward so I dont change my mind and have it on paper. Will start Ort/mag for DL for more volume next week and will run speed days for lower body with SSB fronts and SSB squats for 3 week waves. Bench will be slingshot then dips/closegrip/illegal wide depending on what shoulder tolerates and 2nd day will be 2 board/floor press or heavy dips followed by 1 of those 3 supplemental.
Plan will be
Monday- SSB fronts / normal
3 week waves of 5x5, 5x5, 5x3 at 70-80% deload on same week of Deload for deads then swap to other variation
-quads
-back ext
Tuesday-
Heavy slingshot up to 3-5rm and back offs
dips/closegrip/illegal wide/machine press - will pick 1
triceps
back - pulldowns/pullups - light volume
shoulders
Thursday
ort mag deadlift
GHR
maybe more back ext
abs
Friday-
Dips/2 board/floorpress
dips/closegrip/illegal wide/machine press
bodybuild arms, back, shoulders same as tuesday
2 Likes
Monday - Dec 19, 2022
DE Lower
Hanging leg raise
2x20
SSB Front squats
65x10
155x5
245x5
295 5x5
Lunges - holding KB in front rack
26 4x10
45 back raise-
160 4x10
Side bend
80 3x15
Pullups- wide overhand
bw 4x10
3 Likes
Tuesday- Dec 20, 2022
Paused bench
45x20
135x8
185x5
225x3
Add slingshot - paused
275x5
320x3
325x3
295x3
295x3
295x5
Paused illegal wide grip bench
225x10
225x10
225x8
Pullup - wide overhand
bw 5x10
Incline DB curls
25s 4x8
Dips
bw+45x20
bw+45x20
bw+45x18
Single arm pushdown
4x12-15
Lateral raise - cable
3x15
3 Likes
Thursday- Dec 22, 2022
Ort/MAG DL - week 1
Adduction machine-
70x12
90x12
120x15
Abduction
90x20
110x20
140x15
Deadlift-
135x5
225x5
315x4
405 4x4
465 2x2 belt for 2nd set - no belt for any of the others
405x8 off 3.5 inch deficit
GHR- hard setting
bwx8
bw+10 3x8
Pullups - wide overhand
bw+10 3x8
Hanging leg raises-
x20
4 Likes