I start this log to keep my head clear with all the training ideas and goals I have. I’ve never signed up for a forum so this will be the first time actively logging my workouts. My goals are to stay healthy, strong, fast and unstoppable to a certain degree. Side goal is to improve my English writing. Did a lot of running, calisthenics, boxing and lifting in the past. Bw ranging from 71 to 84 kg’s.
I don’t like to rest a lot and try to superset most of my training. Top strength is not my goal and being obsessed with training neither.
Right now in week 3 of Wendlers BtM and enjoying the style of training and the amount of foods I can eat.
Training maxes week 1-3
Squat 90 kg Not my favorite but part of the program
Ohp 52.5 kg
trapbar Dl 155
Bp 87,5
Conditioning 3 to 5 times a week and minimal 8000 steps a day.
I don’t track food but eating 3 to 6 times a day depending on how much I move. I think I consume around 3000 to 3500 kcals a day right now consisting of whole milk, yoghurt, eggs, fruits, vegetables, rice, potatoes, pasta, bread and nuts/seeds. I want to push my bw the coming 3 weeks and after that I’m going to mix up my training with 531 barbell work, body weight training, weight vest and sandbags. This plan can change instantly but I work in blocks of 3 to 6 weeks haha.
I accidentally changed the order of the training days bc I started on a wednesday. So day 1 is dl day on wednesday, day 2 is squat 5x5 on friday and day 3 is the 20 repper squat day on monday. I like the weekend in between the squat days.
Squat 5x5x75 kg easy supersetted with-
Ohp 5x 35, 40, 45 and 35 x9: The 45 kg felt very heavy, the fatigue is kicking in so some extra food today.
All supersetted with 5 chins, 10 push ups total 50 chins and 100 push up.
Bor 5 x 10 x 40 kg ss abwheel 10x10xbw.
and ending with facepulls 5x20x2.5 kg and push downs 5x20x2.5
I decided to do some rows and push downs instead of chins and push ups. Felt good.
Post workout some leftover pasta, potatoes and grilled chicken. Tomorrow morning some conditioning in the form of a run, half a murph or rope skipping.
Fasted weighted vest 10 kg walk 2.5 km in 30 minutes. I never did a wv walk before and next time I will do a longer walk. I’ve bought the platecarrier from Decathlon and I really like the size of it. I also have a Cerberus 60 kg sandbag what I want to use for conditioning in the form of bearhug walks.
Breakfast: Overnight oats with whole milk, flaxseed, berries and banana
Bw 77.2 kg and started 3 weeks ago with 75.7 kg. Goal is 0.5 kg or 1 lbs per week max gain per week, so I’m in the right direction. For the next block I want to try the following.
Day 1 Ohp 531 FSL or BBS with walrus assistance + some bro work
Day 2 Sandbag bearhug carries
day 3 Trapbar DL 531 FSL with Walrus assistance + some bro work
day 4 Run, swim or other conditioning
Day 5 A murph.
Day 6 x
Day 7 x
I’m inspired by @antiquity 's log, Ross Enamait and the sandbag stuff by the Stonecircle on YouTube. I want to have less gym time and more outdoor time. I want to maintain body weight. Advice and tips are welcome.
Did some Yoga and going to hit around 10.000 steps today on the job. Also ordered the book ‘‘In defense of food’’ and looking forward to read it.
One big giant set of:
Squat 5x 60, 67.5, 75 and 22 x45kg
Ohp 10x5x35 with fat gripz taking each set from the ground
Chin 5x5 x 7.5 kg+bw
Face pull 10x10x7,5 kg
10x10 ab wheel
5x20 x 54.5 kg trapbar shrugs.
I’m getting stronger on all lifts and everything is more smoothly. But I notice that my body is protesting, I have no hunger and don’t feel sleepy or I just recover fine and nothing is wrong haha. But I will keep an eye on it.
Post workout: Chicken soup with rice and later some whole milk with muesli.
Tomorrow conditioning. Sled push pull or a 5km run with some hills.
BtM W4D2
Squat topset 75kgx5 no 5x5
Ohp topset 45kgx5
Murph without the running.
Saturday 23-03-24
20.000 steps and a bottle of wine
Sunday 24-03-24
45 min run and a lot of food
Monday 25-03-24
Btm W4D3
One big giant-set, pre workout coffee
Squat topset 75kgx5 and 25x37.5kg widowmaker
Ohp 12x30kg from the floor with fatgripz
5x6x7.5 kg chin up
Trapbar shrugs 5x20x54.5kg
Legraise 10x10
Facepull with handles 5x20x5kg
Notes:
This training felt really light and fast. My chin strength is noticeable stronger then 2 weeks ago. I hope I overhead the 47.5kg for 5 easy on week 6. Bw is 77.4 right now and want to push to 78 at week 6.
I’m still thinking about my new block. Wendler 2 days BBS/BBB from Forever with suggested accessoires and one day dedicated to sandbag training and one for a Murph/BW circuit.
Want to lean out a bit while having fun and being outdoor more.
Nutrtion right now:
Every meal is supplemented with fruits and water. I drop the Peanut butter for a while bc I get dry lips and want to see if it’s the peanuts. On training days I eat an extra smoothie bowl and nuts. I still eat around 3000 kcal.
Breakfast: 4/6 eggs + fruit and yoghurt
Lunch: 4-6 slices of bread with cheese and a bowl of yoghurt or leftover diner
Diner: Rice/potatoes, veg and meat/eggs or chicken curry with rice
The 6 week run of BtM is over. Good results in strenght and muscle gain.
Bw 75.7 > 78.2 and still fairly lean. My chin ups and squats improved big time.
Arms, upper back and glutes grew alot. I’m going to do FSL with pr-set coming 3 weeks to check my strenght gains. The plan with focus on pr’s and arms and shoulders for next 3 weeks starting at 15-04-2024. Pr sets in week 1 and 3 with 3/5/1
Day 1 Ohp PR set Fsl
First Sets till PR set ss bb/Hs or Tbar row 5 x 10 . I have to test if my lower back gets to sore.
Fsl ohp 5x5 ss push ups and DB squats 5 x 10-20
Day 2 Trap bar Deadlift Pr set Fsl
Sets till PR ss chins 5 x 10
Fsl dl 5x5 ss Push down ss ab wheel ss curl 5 x 10
day 3 Conditioning
day 4 Bench press Pr set Fsl
First sets till PR ss Db rows 5 x 10
Fsl bp 5x5 ss DB RDL/shrug + DB side raise x 10 + face pull 5x10
Day 5 Squat Pr set fsl
Till Pr set squat ss Pull up 5 x 10
Fsl squat 5x5 ss Leg raise + push downs + curls x 10
Day 6&7 Conditioning and mobility
Rest times only timed in the first sets to give my Pr set a good change. After that it’s beating the clock with focus on bar speed and training the muscle. Every workout under 45 minutes, I’m going to eat less then last weeks, if recovery becomes a problem then i will drop some volume. The accessoires circuits give some conditioning so the conditioning days will be some swimming, running and walking (maybe some sandbag carries).
Food: Greek yogurt, eggs, oats, rice, potatoes, chicken, beef and lots of fruits, veggies and water.
After this I want to go on the next 531 template with more body weight stuff. Suggestions are welcome.
Last post more then a year ago. Time flies. Trained the whole time, new career and life happened but progressed fine. Training right now is influenced by Ross Enamait, Johnny Pain and 19Kamau79 (YouTube)
Greyskull LP 2/3 days with FM daily and 3 conditioning sessions a week.
ABA BAB with 1st and 3rd day squat and second day RDL.
6x6 chins and 6x12 push daily and 1 extra rep per week.
Strenght:
Workout A
1. Superset:
Press 2×5, 1×5+
Weighted Chin-Up 3×6–8 (ramped)
2. High Incline DB Press 3×10–12
3. Bulgarian Split Squat (DB) 3×8+
4. DB Side Lateral Raise + Face Pull 2×12–15
Workout B
1. Incline Barbell Bench Press 2×5, 1×5+
2. Superset: Weighted Dips + Row
Weighted Dips 2×8, 1×8+
Cable/Barbell Row 3×8-10
3. Romanian Deadlift 2-3×6–8
4. Barbell Curl 2×10–12
Conditioning from the Greyskull conditioning books.
KB sit up, swing, goblet squat 5/10/10x5 for time: right now 16 kg bell and time of 12.39 seconds.
5 k run
Descending ladder from 10, dive bomber push ups and windshield wipers
Food: 120 gram of nuts, 250 gram blueberries, 2 boiled eggs, 4 slices of bread with cheese and cucumber. Diner: mashed potatoes with kale and pieces of chicken.