Due to my thread in the beginners section, I'm starting a log. I plan on doing 2 more weeks of my current program, then I want to try out Sheiko.
Height: 5"10
Weight: 180lbs
Bench: 230lbs
Squat: 300lbs
Dead: 380lbs
SHORT TERM GOALS
Weight: 190lbs
Bench: 255lbs
Squat: 335lbs
Dead: 405lbs
Diet consists of caloric dense foods such as frozen burgers, peanut butter, whole grain bagels, olive oil, whole eggs etc. Bodyfat is not a concern at this moment.
In December, I was training Olympic lifts and fell backwards on a clean, elbowing my left arm when I landed, 80kgs of weight smashed into my wrist and it almost broke. Unfortunately I suffered ligament damage to the left wrist and was unable to do any pressing until the last month or two. I am currently unable to hold the bar in a clean grip, overhead snatch grip above ~95lbs, or do barbell overhead presses. I can however, Benchpress, Dip, DB press, and DB overhead press, as well as any kind of pulling with ease. Hopefully but the end of the summer my wrist will heal enough to be able to go back to Olympic lifting. In the meantime, I am focusing on getting bigger and stronger as for my height, a weight class of 94 - 105kg would be more ideal.
Week 1, Day 1
Off to a shit start, my bench is far lower than I thought. 2 weeks ago I did 205 for an easy triple. Today I could only get one rep.
Bench Press
45x20, 45x15
95x8
135x5
165x5
185x5
205x1
185x4
Incline DB Press
50x8
60x8
70x8
Weighted Dips
45x5
45x5
55x5
Arnold Press
45x8
45x8
45x6
BW Dips
10
This day is a mess, I don’t know how to plan it out or what to do, I left with gas in the tank and I felt like i just dicked around.
BW: 181.8 lbs
Week 1, Day 2
woke up a bit earlier, I have an interview on thursday for a desk job at the local YMCA, should be cool.
Deadlift
135x8
225x5
275x5
315x5
315x5
315x5
315x5
315x5
brutal. managed to get the last rep with a bit of grunting, I’m getting the hang of driving my hips under the load and didn’t have to kip at all. This was a perfect weight. adding 10lbs next week.
DB Step Up
30x8
45x8
45x8
I like this exercise, first time I tried it. minimized help from other leg but still gave a bit of push.
Jump Squat, Max explosive effort
10
10
10
10
these are great too, I didn’t realise how high I could jump, almost smashed my head into the ceiling. Quads were huge and pumped, felt like a T Rex.
Calves
8 sets assorted standing/seating, 5 reps heavy/ 8- 10 reps medium. 1 sec pause at bottom. Want to bring up my calves for aesthetic purposes to balance out thighs. they are about 15" cold flexed
Week 1 Day 3
Weighted Chins
+25x5
+25x5
+25x5
+25x5
+25x5
DB Row
60x5
100x5
100x8
100x8
100x6
Incline Press
135x5
135x5
135x5
135x5
145x5
Barbell External Rotation
40x8
40x8
40x7
Facepull
100x15
100x12
100x10
Random Cable stuff to get a pump.
meh, whatever
Week 1 Day 4
Still have a tiny bit of doms in the erectors from day 2.
Barbell Back Squat
135x5
135x5
185x5
225x5
240x5
240x5
240x5
240x5
240x5
wooh. perfect weight (80%). but i tweaked my lower back i think.
One legged SLDL
30s x8
40s x8
50s x6
Right hip started to hurt a bit and the lower back pain started REALLY throbbing. I was worried i fucked up my back. the pain just wouldn’t go away. the i looked in the corner of the gym and lo and behold, a foam roller! i hit that shit up and my spine cracked in 10 different places, and the pain fucking just disappeared. Holy shit, foam roller just saved my ass.
Calves
4 sets seated 8-10 rep range
4 sets legpress 8-10 rep range
1 second pause to remove bounce at bottom of reps.
Week 2 Day 1
Bench Press
45x20
45x20
95x5
135x5
155x5
175x5
175x5
175x5
175x5
185x5
I was actually supposed to do 170lbs but i said fuck it and did 175, it was too easy so the last set i did 185lbs. groove was good and im finally feeling the lats and the leg drive, felt really good
incline neutral grip db press
55x10
65x8
75x3
65x8
55x8
got a bit overzealous with the 75lbs
Close grip Benchpress
115x12
135x8
135x8
135x6
dunno if ill keep this or not
standing external cable external rotation to the side
20x12
25x10
30x10
burned, but i feel that 20 rep sets that burn are useless to build strength, im keeping it in the 8 - 12 rep range.
Good day. deadlifts tomorrow
BB Row
45x20
115x10
135x5
155x5
175x5
155x5
175x5
155x5
I have decided that i hate barbell rows. cant get the groove, if my form is good then it feels too light.
Wide Grip Pullups
8
10
8
6
6
Close grip pulldown
150x5
170x5
200x5
200x5
Wide Grip Cable row
150x5
150x5
150x5
One Arm Cable Row
60x8
60x8
60x8
60x8
60x8
i like this exercise
I basically fucked up this workout by trying bb rows instead of weighted chins, so i turned it into experimentation time. I’m keeping the OA cable rows i think next week ill do the following:
weighted chins 5x5
db row 5 sets max reps with the 100lb
one arm cable row 4 sets, focusing on lat
heavy db curls maybe 3x6-8
my back day is really a hypertrophy style day, because im doing heavy deads already, and i would like some bicep size and lat width, my thickness is fine right now. this is the aesthetic portion of my program
Hamstring Holocaust
Back Squat
135x5
135x5
185x5
225x5
245x5
245x5
245x5
245x5
245x5
Forgot to wear my squat shoes, did it in runners, felt good though.
Hyper/GH Thing with band
12
10
10
8
6
invented this, worked great on hams
DB swings
50x10
50x10
50x10
50x10
wanted to puke
6 sets calves
done and done. i like this workout. will keep.
Benchtastic
Benchpress
45x20
45x20
95x8
135x5
165x5
185x5
185x5
185x5
185x5
185x5
Solid, got the powerlifter groove, not too crazy of an arch but good leg drive, felt my lats as i pulled bar into me. adding 5lbs next week.
Close grip bench
135x12
155x10
175x8
175x6
stopped 6 inches above chest, pulled the bar apart. i was going to do rack lockouts but a girl was actually squatting with good form in the rack so i couldn’t interrupt that kind of awesome.
incline neutral db press
65x8
65x6
55x8
55x6
went all the way down, paused at the bottom.
face pulls
4 sets
YTWLs
3 sets 15s
cable ext rotation
3 sets
wham bam thank you maam
Deadlift
185x5
225x5
275x5
325x5
325x5
325x5
315x5
Barbell Step up
60x15
95x12
135x8
Jump Squats
10
10
10
10
6 sets calves, 3 sets dorsiflexion
Today i found out i’m actually 5"9, not 5"10… so i guess that means i’m bigger than i though! woohoo?
Chins
5xbw
3xbw
3x25
3x45
wasn’t feeling it, moved on
DB rows
60x8
80x8
90x8
90x8
90x6
One arm cable row
80x8
80x8
80x8
70x8
70x8
DB curl
40x8
40x8
40x6
Reverse curl
60x12
60x10
60x10
BW: 183lbs
Bench
45x20
45x20
95x5
135x5
165x5
190x4
135x3 speed
135x3 speed
135x3 speed wasn’t fully recovered so i worked on speed and form
Dips
45x5
65x5
75x3 PR
Incline DB press
55x12
65x10
55x10
65x8
55x10
DB Triceps Extension
30x15
30x12
30x9
Barbell EXT Rotation 2 sets 40lbs
YTWL 2 sets 15s
Face Pull 3 sets 100lbs
Back Squat
45x5
135x5
185x5
225x5
250x5
250x5
250x5
250x5
250x5
RDL
225x8
245x8
275x8
45 GH Hyper
4sets
Calves
3 sets dorsiflexion
4 sets seated
4 sets toe press
Weighted Chins
0x5
30x5
30x5
30x5
30x5
35x5
DB row
60x8
95x8
100x8
100x15
Decline EZ pullover
60x15
80x10
60x12
Hammer Curl
40x8
45x8
45x7
Reverse Curl
60x12
60x10
60x10
Preacher Curl
40x12
40x12
i feel like a douche doing all this curling but my arm flexors are quite a weak point for me
Bench Press
115x5
135x5
165x5
190x2
190x2
205x1
205x1
185x2
185x2
fuck this
Rack Lockouts
205x5
205x5
225x1
205x4
Military Press
95x8
85x10
85x8
85x6
Think i found my weak point
Dips
35x10
35x10
0x10
Fuck this, I hate benching, I’m actually getting weaker at it. Starting a westside style powerlifting program next week.
Speed Bench
125x2
125x2
125x2
125x2
125x2
125x2
3 Board Press
205x5
225x5
205x5
DB Row
80x12
90x12
90x11
90x9
Cable work on external rotators.
Good day, felt strong, simply workout so I can go balls to the wall. Gonna make a little board press indicator so I can train solo to the right height each rep.
Olympic Back Squat, Low Bar
135x3
185x3
225x3
245x2
275x1
290x1 PR
315x1 PR
295x1 PR
275x2
Good Mornings
135x15
185x12
185x10
185x10
Decline Crunch, plate behind head
25x12
25x10
25x8
25x7
Calves
BW: 183.0 lbs
Deadlift
135x8
225x5
315x3
345x2
365x1 PR
385x1 PR
Barbell Stepup 12"
95x10 (each leg)
115x10
135x10
155x8
DB Jump Squat
25sx10
40sx10
40sx10
40sx10
Hyper
BWx50
10~ sets standing calf machine
Benchpress
95x5
115x5
135x18
135x14
135x11
Rope Pushdown
100x10
110x10
120x10
130x10
150x8
handles touching
chins/pullups/etc
5,10,8,7
DB Press
40x15
40x11
40x7rp2
DB Curls
40x10
40x9
40x7
Ab Circuit
Crunches-Leg Raises-Tucks
15,15,15
12,12,10
10,10,10
8,10,8
Switched to a WS4SB style upper days, realized that my upper body is not that developed to warrant heavy singles. Lower body loves less volume higher weight though.
BW 184.5 lbs
Front Squat
135x8
155x6
185x5
185x8
185x5
Leg Press
505x10
505x10
505x10
505x15
RDL
135x10
225x10
315x6 PR
Leg Curl
110x10
110x10
110x10
110x9
110x8
Seated Calf
135x5x10 sets