Phlegms' Beginner Log

Training Training Logs
1001

17th May:

A. Bench Press:
60kgxsome
80kgxsome
100kgx3
110kgx1
115kgx1
120kgxfail
120kgxfail (FUCK)
100kgx5

B. DB Bench:
32.5kg’s x8
37.5kg’s x8
42.5kg’s x5
42.5kg’s x5
42.5kg’s x2
37.5kg’s x10
37.5kg’s x9

C. 1 armed Plate loaded row:
2ppsx15
4ppsx8 x3 sets

D. Plate loaded Chest press:
1ppsx10
2ppsx8 x3sets

E. Plate Loaded Lat Pulldown:
3ppsx10 x3sets

F. Speed Bench:
60kgx8 x5 sets

G. Tricep Push downs:
5 sets xamrap

Notes:
Tried maxing out on bench today, and failed completely. Was very hungover from post-exam finishing festivities so wasn’t the best recovered. Diet the day before hand consisted of 2 mars bars and cans of cider, so needless to say I didn’t set myself up for success this morning. I know I have 120kgx1 in me for sure, but not with the morning that was in it. I shall be trying again this Sunday and will destroy it. I quite enjoyed doing the speed bench, might throw it in every now and again in the future.

1002

100kg x 5 is strong! Especially after all that stuff.

Y u no give me a chance in the bench race?

1003

[quote]samoth2 wrote:
100kg x 5 is strong! Especially after all that stuff.

Y u no give me a chance in the bench race?[/quote]

Thanks, they didn’t feel particularly good. Was fighting for every rep…
You are closer than you think in the bench race, throw in benching twice a week and you should see even quicker gains!

1004

[quote]phlegms wrote:

[quote]samoth2 wrote:
100kg x 5 is strong! Especially after all that stuff.

Y u no give me a chance in the bench race?[/quote]

Thanks, they didn’t feel particularly good. Was fighting for every rep…
You are closer than you think in the bench race, throw in benching twice a week and you should see even quicker gains! [/quote]

We’ll see next week. I’ll give 112.5kg a go on Tuesday if I feel good.
Benching twice a week would ruin my wannabe bodybuilder bodypart once a week split though so that’s a no go at the moment.

1005

[quote]phlegms wrote:
Notes:
Tried maxing out on bench today, and failed completely. Was very hungover from post-exam finishing festivities so wasn’t the best recovered.[/quote]
I hear that, finished my final exam/thing at uni ever today so I’m taking today off to celebrate. Got to a live a little sometimes, back in the gym tomorrow though, hungover or otherwise!

1006

[quote]samoth2 wrote:
100kg x 5 is strong! Especially after all that stuff.

Y u no give me a chance in the bench race?[/quote]

Agreed! I wouldn’t have tried that after two max effort fails lol.

You’ll get that 120 in no time Phlegms.

1007

19th May:

A. Front Squats:
barxsome
60kgxsome
80kgxsome
100kgx5
120kgx3
130kgx1
137.5kgx1 (Bleh felt like shit)

B. Rdls:
60kgxsome
100kgxsome
130kgxsome
150kgx5
belt
160kgx1 (Called it here cos I kept burping up my breakfast)

C. Bench:
60kgxsome
80kgx5
100kgx3
110kgx3
100kgx5
100kgx5
3 sec pause on each rep
80kgx5
90kgx3
95kgx3 x2
100kgx1

Notes:
Couldn’t really get into the groove on anything today, lack of gains.

1008

I think 110x3 looks pretty gainzy. If you say today was an off day 120 shouldn’t be a problem. I’m mirin.

1009

20th May:

A. Front Squats:
barxsome
60kgxsome
100kgxsome
110kgx5
125kgx3
137.5kgx2
135kgx3
135kgx1

B. Hang Cleans:
60kgx3
80kgx1 x2
90kgx1 x2
100kgx1
105kgx1 (Beltless PR)
110kgxfail
add belt
110kgx1 (PR)

C. Close Grip Bench (2 fingers on smooth)
60kgxsome
80kgxsome
90kgx3
100kgx3
110kgx1 (Close Grip PR, failed 2nd rep. See vid)
100kgx5 (Close grip pr)

D. Snatch Grip Behind the Neck Press:
barxsome
30kgxsome
40kgx5
45kgx5 x5

Notes:
See vids 4 sessiness.

1010

U got dat rage strength. Nice PRs and arms are looking purdy jacked. LOL @ Sam’s one arm liftoff.

1011

[quote]spar4tee wrote:
U got dat rage strength. Nice PRs and arms are looking purdy jacked. LOL @ Sam’s one arm liftoff.[/quote]

Been secretly running smolov for cable curls, added inches in a matter of weeks breh.

1012

[quote]phlegms wrote:

[quote]spar4tee wrote:
U got dat rage strength. Nice PRs and arms are looking purdy jacked. LOL @ Sam’s one arm liftoff.[/quote]

Been secretly running smolov for cable curls, added inches in a matter of weeks breh. [/quote]
the secret to maximum gainz

1013

Awesome PRs. Your training is pretty cool. Surely the 110x5 bench is a typo though? Else that would have been a better video, haha.

1014

[quote]jake_j_m wrote:
Awesome PRs. Your training is pretty cool. Surely the 110x5 bench is a typo though? Else that would have been a better video, haha. [/quote]

Unfortunately, it was just a typo :frowning:

1015

21st May:

A. Smolov Front squats:
4x9 @100kg

B. Plate loaded 1 arm row:
3x8 @4pps

C. Lat Pulldows:
2x15
2x8

D. Low Cable Row:
1x15
2x8
2x5

E. Rope Curls:
3x8

F. V-Bar cable curls:
3x5

G. Dips:
5xamrap (focsuing on stretching my shoulders/pecs out)

Notes:
I am a bro.

1016

[quote]phlegms wrote:
Notes:
I am a bro. [/quote]

“AIN’T NOBODY GOT TIME FO DAT!”

1017

Man, awesome benching, awesome hang cleans, awesome fronties, awesome browork. Mirin’ errytin’. Your cleans look so pretty too. <3

1018

[quote]Jab1 wrote:
Man, awesome benching, awesome hang cleans, awesome fronties, awesome browork. Mirin’ errytin’. Your cleans look so pretty too. <3[/quote]
El IS pretty. He must never go to prison.

1019

[quote]Jab1 wrote:
Man, awesome benching, awesome hang cleans, awesome fronties, awesome browork. Mirin’ errytin’. Your cleans look so pretty too. <3[/quote]

My ron back at you bro.

1020

23rd May:

A. Smolov Front squats:

5 sets of 7 @ 107.5kg (naw das eazee doe)

B. Benchpruss:
barxmany
60kgx10
80kgx5
90kgx3
100kgx1
110kgx1
115kgx2 (Pr, felt harder than I thought it would…)

C. DB Bench:
37.5kg’s x8
42.5kg’s x4 x3

D1. Plate Loaded lat pull down:
4x10 @ 3pps

D2. Facepulls:
4x8

C1. Dips:
4xamrap

C2. Leg Raises:
4xamrap

Notes:
Solid enough training. Bench wasn’t feeling 100% but doubling 115kg felt nice. It iz wut it izzz.