Quest for 1/2/3/4

Training Logs
1

About me:
15m
170cm
~55kgs
Squat (low bar): 80kg
Bench: 60kg
Press: 42.5kg
Deadlift: 100kg

Have been “training” for a little over a year, started out, as most people do, with endless pushups, situps and bodyweight squats. As of now, I train a little more intelligently, primarily focusing on increasing the core lifts with some assistance work.

Todays session, OHP focused upper
OHP @ 37.5kg - 5, 5, 4, 4, 4

Bench Press @ 45kg - 14, 13, 12, 12, 12

Dumbbell Row @ 25kg - 16, 16, 16, 16, 16 (progressing weight next session)

Cable curl @ 30kg - 8, 11, 11, 9
(first time ever using this equipment, was fun)

Tricep Extension @ 8kg - 17, 14, 14, 13

Pullups - 5x8

Lateral Raises @ 10kg - 16, 16, 16, 13, 13

Dumbbell Shoulder Press @ 15kg - 10

4 Likes
2

Still trying to figure out how to use this site…
Yesterday I made the decision to follow a more structured program (nsuns) than what I have been doing.
I have set my TM’s to ~90% of my 1rm for each lift.
Anyways, here was the first workout:

(Nsuns rep scheme for squats), did 70kg for 6 on the AMRAP.
(T2 Sumo Deadlifts)
Accessories:
Good Morning (50kg): 12, 12, 11, 11, 11
Sled Leg Press (150kg): 12, 12, 12, 11, 11
Leg Extension (82.5kg): 15, 15, 15, 14
Hamstring Curl (72.5kg): 15, 15, 14, 14

Everything felt pretty good yesterday, will be increasing my squat TM by 5kg as prescribed, and will bump up the weight on my accessory movements. So far, I’m liking this more structured approach to training! Today I will be doing T1 OHP and T2 Incline Bench.

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3

You’re on a solid path, man. Strong lifts for your size and age, and good call moving to nsuns. That extra structure can make a big difference when you’re chasing 1/2/3/4. Just make sure to give time to recovery also.

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4

30/4/25 - OHP + incline bench
Achieved 5 reps on AMRAP set

Accessories

Dumbbell rows @ 27.5kg - 11, 11, 10, 10, 10
Rear delt flies @ 10kg - 24, 21, 21, 20, 19
Pullups - 10, 10, 8, 7, 8
Dips - 18, 15, 13, 16, 15
Shoulder Press Machine (3 dots on seat) @ 35kg - 12, 11, 10, 10
Tricep Pushdown @ 30kg - 15, 14, 14, 15,
Cable Curl @ 30kg - 12, 10, 10, 10

Workout felt great, had lots of spare time for the gym today, hence the fairly voluminous accessory selection. I’ll be adding 2.5kg to my OHP training max for next week, as prescribed.

5

1/5/25 - Deadlift + front squat
90kgx4 on amrap

Accessories

Hack Squats 50kg Sled + 25kg - 11, 9, 9, 9
Pullups - 9, 8, 8, 7, 7 (Supersetted throughtout workout)
Leg extension @ 87.5kg - 12, 12, 12, 11
Leg curl @ 75kg - 15, 14, 13, 13

This workout was on the tougher end - its getting warmer in the UK currently, which definitely contributed to that. Still hit a rep pr and will be moving up my deadlift by 2.5kg next week, which I’m pleased with.

6

2/5/25 - Bench day
Achieved 5 on amrap (52.5kg)

Accessories

Barbell Row @ 50kg - 9, 9, 9, 9, 9
Cable curl @ 32.5kg - 12, 12, 12, 12
Tricep extension @ 10kg - 14, 12, 12, 12
Tricep Pushdown @ 32.5kg - 17, 16, 16, 16
Pec Fly @ 50kg - 6, 5, 5, 5
Close grip Lat Pulldown @ 50kg - 13, 13, 13, 12

Fun day at gym today. In addition to the above, I had a overly enthusiastic gym partner who encouraged me to go for a one-off 60kg bench, which was a PR for me.

7

3/5/25 light dl (67.5kg) + front squat (42.5kg)
20 on amrap

Accessories

SLDL (67.5kg) - 15, 15, 15, 15, 15
Leg extension (90kg) - 13, 12, 13, 13, 12
Ab Crunches (45kg) - 18, 18, 16, 13, 13
Calf Raises (35kg) - 28, 25, 25, 24, 23
Pull ups - 6, 9, 8, 7, 7 (lost grip first set)
Leg Curl (77.5kg) - 10, 9, 9, 8

Fun session, those SLDL were tough, and i was fighting a bit on those last reps, but it was doable - 70kg next week?

@LoneRep Thanks for your comment on recovery, I have started to make an effort to eat in a moderate surplus, and the difference in recovery and strength gain is night and day.

8

4/5/25 volume bench and ohp

Accessories

Dumbell Incline Bench @ 17.5kg - 13, 12, 12, 12, 11
Dumbbell Row @ 27.5kg - 12, 12, 12, 12, 12
Rear Delt Fly @ 7.5kg - 20, 17, 17, 17
Cable Lateral Raises @ 5kg - 10, 17, 16, 16, 15 (first set was spent acclimating)
Cable Curl @ 35kg - 12, 12, 9, 8
Tricep Pushdown @ 37.5kg - 10, 8, 7, 7

Today was good, bench volume work felt fairly easy at this TM and accessories were challenging but fun.

Tomorrow I will be resting, and next week i will be using the following TM’s
Squat: 77.5kg (+5kg increase)
Bench: 57.5kg (+2.5kg increase)
Deadlift: 95kg (+2.5kg increase)
OHP: 40kg (+2.5kg)

Unfortunately, i will only be able to weight-train 4 days, so i will have to skip out light deadlifts and volume bench+ohp.

9

6/5/25 Squat + Sumo deadlift
5 on amrap (75kg), increasing TM by 5kg next week

Accessories

SLDL @ 70kg - 15, 15, 13, 12, 12
Leg Press @ 110kg - 19, 15, 15, 12, 12
Seated Leg Curl 65kg (better machine positioning) - 13, 13, 12, 12
Seated Leg Extension 92.5kg - 14, 13, 13, 12
Adductor @ 1x25kg, 2x20kg - 7, 14, 13

Today was good. Felt a tad nervous for the amrap, so i unracked 90kg and held it on my back for a short while, which definitely helped. I changed up the settings on the leg curl machine, and feel like I’m working my hamstrings more, which I like. Also threw in the adductor work because i had some extra time - i doubt i will be consistent with this.

1 Like
10

Along for the follow. Strong numbers for your age. A majority of guys don’t start until they’re in their 20s or late teens

Train hard, smart and eat right, you’ll be a beast by the time most are starting out. You’ve got a hell of a headstart

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11

7/6/25 ohp and incline bench
Achieved 4 reps on amrap (40kg)

Accessories

Dumbbell rows @ 27.5kg - 14, 13, 12, 12,
Rear delt flies @ 7.5kg - 4x25
Pullups + 5kg - 7, 7, 7, 6, 6,
Dips + 5kg - 12 12, 12, 11, 11
Shoulder Press Machine @ 37.5kg - 10, 9, 8, 7
Tricep Pushdown @ 37.5kg - 15, 13, 14, 12
Cable Curl @ 37.5kg - 12, 12, 10, 10

Good workout today. Starting out, I worked up to the amrap and only hit 3 reps. a little defeated, I took a break from pressing to do some back work, and returned to hit 40kg for (albeit a slightly ugly) 4. I wont be increasing the TM as I want to hit 40kg for 5, cleaner reps.
Surprised myself with how my accessories are progressing too, which is cool.

@KonsuTheTraveller Thanks for the words of encouragement, it means alot.

1 Like
12

Forgot to post yesterdays log. Was still a little sore from the SLDL on Tuesday, so i decided to do bench instead.

2/5/25 - Amrap Bench day (55kg)
5 on amrap (increasing TM by 2.5kg)

Accessories

Barbell Row @ 50kg - 11, 11, 10, 10,
Cable curl @ 40kg - 6, 6, 5, 5
Tricep extension @ 10kg - 16, 16, 13, 14
Tricep Pushdown @ 40kg - 10, 8, 7, 7
Dumbbell bench @ 22.5kg - 5, 6, 6, 6
Lat Pulldown @ 55kg - 12, 10, 10, 11

Was a fun session, setting these “mini-PRs” has been very rewarding. I will be doing deadlifts today, and will upload the log later tonight.

1 Like
13

9/5/25 - Deadlift + front squat
7 on amrap!!! (92.5kg)

Accessories

Hack Squats @ 27.5kg - 12, 12, 12, 12
Pullups - 10, 9, 8, 7, 6
Leg extension @ 95kg - 11, 8, 8, 8
Leg curl @ 67.5kg - 12, 11, 11, 10

Absolutely blew myself away with the amrap this time. I have no clue what caused this pretty drastic increase compared to last week, but Im not complaining either. I will be increasing the TM by 5kg for next week.

1 Like
14

Definently try to analyze what you did inside (and outside) the gym. Replicate this as often as possible.. could be a multitude of things

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15

13/5/25 - Squat + Sumo
4 on amrap (77.5kg)

Accessories

SLDL @ 72.5kg - 15, 15, 15, 15, 15
Leg Press @ 120kg - 17, 17, 16, 16, 16
Seated Leg Curl 67.5kg - 15, 12, 12, 10
Seated Leg Extension @ 95kg - 12, 12, 10, 10

Back again, this time with squats. I remember folding under this exact weight after 2 reps a little while ago, so coming back and hitting 4 reps felt good.

Accessories are coming along nicely (especially the SLDLs!), although I am a tad concerned with the dropping reps each week on the squats - definitely going to push the lower body accessories HARD in the coming days, as the program has me squatting 80kg on the amrap next week.

16

14/5/25 - volume bench (52.5kg) and ohp (30kg)

Accessories

Dumbell Incline Bench (30° 17.5kg) - 16, 14, 14, 13, 12
Dumbbell Row (27.5kg) - 16, 16, 16, 16, 16
Rear Delt Fly (7.5kg) - 16, 15, 14, 13
Cable Lateral Raises @ 10kg - 4, 4, 4, 4, 4
Cable Curl (40kg) - 9, 9, 8, 8
Tricep Pushdown @ 40kg - 11, 9, 9, 9

  • Nothing particularly interesting occurred today - though I am slightly stronger, so things are working out alright.

  • Took some of @T3hPwnisher’s advice from his blog and supersetted some band exercises (mostly rear delt work) inbetween sets, which I quite enjoyed.

  • Cable lateral raises were set a bit too high :sweat_smile:, but 5kg was the smallest increment available.

1 Like
17

15/5/25 - OHP + incline bencb
5 on amrap

Accesories

Dumbbell rows @ 30kg - 9, 8, 8, 8, 8
Tricep Pushdown @ 40kg - 13, 12, 11, 11
Pullups + 7.5kg - 5, 5, 5, 5, 5,
Dips + 7.5kg - 12, 10, 9, 8, 8
Shoulder Press Machine @ 40kg - 9, 8, 8, 8
Cable Curl @ 40kg - 11, 8, 8, 7

Something must be working, because I am
(gradually) getting stronger. Hitting 40kg for that slow, grindy 5th rep was very rewarding, and next week I will be increasing my OHP TM by 2.5kg, as prescribed.

I have been continuing with the banded rear delt work inbetween sets, so i decided to remove the rear delt flies: it seemed redundant leaving them in.

18

16/5/25 - Deadlift + front squat (95kg)
7 on amrap

Accessories

Hack Squats @ 30kg - 12, 12, 12, 12
Pullups - 9, 9, 8, 7, 7
Leg extension @ 95kg - 13, 12, 12, 12
Leg curl @ 72.5kg - 13, 12, 12, 11
An insane amount of band pullaparts (supersetted with everything)

Good session today :grin:. AMRAP went extrordinarily well like last week and I will be increasing the TM by 5kg next week. Because I had a little extra time on my hands, I decided to go for a 1RM, and pulled 110kg for a slow, yet solid, rep.

Because of this good progress on deadlifts, I have been considering switching to the 6 day squat variation, with pause/pin squats as a T2. My reasoning being:

  • I suck at squats
  • If I can get better at squats, there will still be a carryover to my deadlift.