Tobe's Training Log: The Hunt for a 560kg Total

Training Logs
1

Hi all,

So I decided to start a training log here. Thanks to all the great people that gave me feedback in the previous thread:

Many thanks to @Voxel that suggested I post here.

Here goes.

Background

I have been lifting barbells since around ~2017 using various 5x5 programs. I stalled out a couple of times and often resorted to grinding reps and not performing the lifts properly. Reset and repeat. I went in and did lifts without really taking responsibility for my training goals, expecting that it would work somehow. IMO progress has been suboptimal. Hopefully this thread will force more accountability towards the own progress.

I would like to see how much I can lift if I started to take this more seriously.

As for activities, I do barbell training 4 times a week, I dance 2-3 times a week for a total of 5-6 h ( easy - medium conditioning ) and I also climb 1-2 times per week ( mostly 1 ).

Training Goals

The current training goals I have are set as follows:

  • Increase maxes for the main compounds to a given total of 560kg.
  • Achieving this total while being fairly lean ( 15-20% fat ). Aesthetics is a plus =)
  • Increase flexibility and mobility for doing the barbell exercise, dancing and climbing.

The goal is to increase my lifts from their current maxes to somewhere around this:

Lift Current Goal Notes
Deadlift 190kg 250kg
Squat 130kg 180kg ( High bar now, will transition to Low Bar later )
Bench 110kg 130kg
Press 70kg 100kg

Getting a total around 550-560kg for the three main lifts is the first goal. Squatting 200kg would also be cool as well.

I have no direct time limits on these goals except that I might have to balance getting lean for summer with increasing the lifts. But I want to hit these numbers at some point.

Programming

As for barbell training I am starting a 5/3/1 template which is gonna be BBB with 5PROs, using the beefcake template.

This is the current layout:

image

TM is 0.85 of current maxes. I did include some arm work in the previous version but I cut the triceps work some out. The dips more than covers it up. The curls stay though, that worked fine.

In the previous program I did the reps too heavy and grindy. Since this will be lighter, I aim to develop more explosiveness and speed in the reps, which will hopefully be shown in the videos.

Long term I plan to use the leader/anchor model for progress. BBB will be leader and anchor will probably be 5/3/1 with FSL. If anyone has better suggestions for hitting the numbers I am open.

Thanks to @antiquity and @dagill2 for the suggetions.

Mobility and Flexibility

I want to increase mobility and flexibility for primarily dancing but also for climbing. I am doing some generic flexibility routines, some that involve I little bit of PNF. I have not researched much into which routines that are optimal so tips are welcome.

As per suggestions from @j4gga2 I also plan to include some CARs, especially those incorporate those movements that best to fit what I want to do. But I think these might be great for dancing as well. The rotational stuff for the legs and hips looks awesome.

Composition

I am 184 cm currently sitting on 89kg bodyweight. I probably do not wish to go further than 93-95 before dieting down to 85-88kg. But we will handle it when we get there. It all depends on what the mirror says and the wardrobe limits.

Schedule

Day Activity
Monday Bench, light dancing (1h)
Tuesday Climbing
Wednesday Deadlifts, Dancing ( 1.5h )
Thursday Dancing 3h
Friday Press
Saturday Rest day/Active recovery
Sunday Squat

Stretching and mobility occurs throughout the week.

Supplements and Nutrition

  • Target 180-200g of protein on training days using a combination of food and whey/casein. Off days I only take shakes in the morning. Probably end up around 100-120g protein.
  • 5g of citrulline malate and some TMG before workouts.
  • I use a shake with around 27g of maltodextrin, BCAA and creatine during workout. It’s super nice.
  • I aim to take 10g of glycine before bed on training days. But I keep forgetting i =P
  • Magnesium before bed.
  • Some vitamins in the morning.
  • Take ashwagandha tea before bed. That winds you down quite a bit.

I typically train close to lunch, since I have flexible work hours ( Software Developer ). So I usually eat directly after a workout.

I don’t count calories but track the weight everyday. If I hit around 0.25kg growth per week that should be fine I guess. I will likely post weight data as well.

Closing remarks

…Think that is all for now. I have already completed the first week of the BBB program. Will post reports, hopefully with videos of the lifts for form checks.

Overall it felt really good to work with weights that are not so close to the 1RM. Got to really focus on getting explosive reps. Barbell work was ez. It’s the chins that has wrecked me. My upper back is quite sore. It is also nice to be done in under 90 minutes feeling somewhat fresh. The old program I did could have me be 2-2.5h in the gym and left me a bit winded.

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Welcome! I look forward to seeing your progress :slight_smile:

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In for the log. You look like you have a wide range of physical activities for someone with power lifting total goals.

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In it for the win!

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Welcome tobe

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Thanks to everyone dropping in!

They say that in order to move forward you have to deal with your past.

Which in this case in the last 1.5 weeks worth of unwritten training logs =P. So I will recount each of the days to catch up.

Currently in the first cycle of BBB beefcake! Liking it so far but the low weights are really quite a change from before.

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2020-09-14

Week 1/3 of first cycle of 5PROs BBB Beefcake. Bench Day

It begins.

First day is Bench day.

No Mobility or Jump/Throws. Training with a friend on Mondays so we go straight for the bar.
We have stuff in another room so I could sneak away and do stuff there but we will see…

Bench
(Some random warm up with band pull aparts between sets… Should plan it more…)
65 kg x 5 reps
75 kg x 5 reps
85 kg x 5 reps
56kg x 10 reps
56kg x 10 reps
56kg x 10 reps
56kg x 10 reps
56kg x 10 reps

Hit all reps. ez mode.

Seal Row ( Using flat bench on some boxes )
65kg x 10
65kg x 10
65kg x 10
65kg x 10
65kg x 10

Triceps extension
Did some reps here but can’t remember. Forgot to log =P

Strict Barbell Curls ( Think it went something like this )
30 kg x 12
30 kg x 12
30 kg x 12

Lateral Raises ( 2 sec hold at max contraction, 5 sec during eccentric phase. )
10kg x 8-10
10kg x 8-10
10kg x 8-10

Leg Raises
10-12 reps x bodyweight
10-12 reps x bodyweight
10-12 reps x bodyweight

These were not that easy…

Bit hazy since it did not log the assistance work that well. But I think it went something like this. It’s kinda hard to log total time because I end up talking to people in the gym and I like it. The old lifters have alot of useful tips and anecdotes. But I think I hit the 90 minute mark.

Closing remarks

  • Kinda nice to skip doing 5x5 at 95kg ( ~85% of 1 RM ) which I was trying to hit but was struck at for about 1-2 months. I can do these new reps with more control and force. Very interesting to see how this will turn out later in the year strength wise…
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2020-09-16

Week 1/3 of first cycle of 5PROs BBB Beefcake. Deadlift day ( 2 / 4 day of the week )

This was initially interesting looking at the weights. Previously I struggled with getting 160kg at 5 reps consistently for 5 sets with good form. Since it was pushing the nerve it could go to hell if I had a bad day.

Mobility

I have not looked up Agile 8. Lazy. So I did some bodyweight squats and hip flexor stretches.

Jumps

Man these were fun =) Did some 10-15 Jumps on some boxes. Got it on video but haven’t uploaded it. But I have a picture:

image

I don’t know if this is low or high, but it was a great leg activator.

Deadlifts
( Warm up sets )
5 x 112.5 kg
5 x 130.5 kg
5 x 145.5 kg
10 x 95 kg
10 x 95 kg
10 x 95 kg
10 x 95 kg
10 x 95 kg

Could do all reps, no problem. Tried to focus on explosiveness and doing them under control. However I suspect the rest time might have been too long. 2.5 minutes rest between main sets, 1.5 minutes between the 10s. The only problem I had is keeping a good breathing pattern during the 10 rep sets. I am not used to doing high rep deadlifts so I don’t think I synchronize my breathing so well.

They say that should should finish supplemental work within 20 minutes, which in this case was easy. Am I meant to superset something else in here? Like dips?

Assistance
Super-set dips and face pulls. Tried to finish them as quickly as I could.

Dips ( bodyweight)
20 reps
12 reps
15 reps
5 reps ( Stopped at 5 sharp to hit 50 I think. not that close to failure )

Face Pulls
30 reps x 15 kg
30 reps x 15 kg
30 reps x 15 kg
30 reps x 15 kg

Went ok. No difficulties.

Cable crunch
13 reps x 42 kg
10 reps x 42 kg
10 reps x 42 kg
10 reps x 42 kg

Closing remarks

  • Good session. Liked the jumps.
  • Felt a bit silly doing 10 reps at 95kg. Emotionally I don’t feel that this will add to me deadlifting 250 in the long run… But it will probably change and change hard as maxes increase.
  • At the same time it was very nice to not have grind out reps and being sure that you will manage all reps in the session. Makes you able to focus on other aspects of the lift.
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FWIW, you can just jump on the floor. No boxes are necessary. They’re nice, but I prefer to alternate.

Doing something is better than doing nothing, as long as it’s applicable.

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The updated version is called Limber 11

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2020-09-18
Week 1/3 first cycle of 5PROs BBB Beefcake. Press day ( 3 / 4 of the week )

Press day. Nothing fancy.

Mobility
Still did not do Agile 8. But did some random stretches.

Jumps/Throws
Did some 10-15 jumps again. Also tried my hand at throwing some medicine ball. Lying flat on my back and threw a 8kg ball up in the air and then take it on the way down. Did not feel that great. I will try the overhead throws next time. Hopefully I won’t hit anyone =P

Overhead Press
5 x 42kg
5 x 47kg
5 x 55kg
10 x 35 kg
10 x 35 kg
10 x 35 kg
10 x 35 kg
10 x 35 kg

All reps went fine. Now as I write in hindsight, interestingly these sets were the hardest of all four. Was a bit close to failure on the last 10 rep. And I actually messed up and did not superset the rows, mainly because I was talking to someone =P

Rows ( Aiming for strict pendlay rows )
10 x 60 kg
10 x 62.5 kg
10 x 65 kg
10 x 65 kg
10 x 65 kg

Talked while I did the sets so it was quite long rests. Increased to weights to get closer to failure at the end of 10 reps.

Cable triceps extension
Oh boy. No bueno after 8 sets of press. Stopped that quick =)

Strict Barbell Curls
10-12 x 30 kg
10-12 x 30 kg
10-12 x 30 kg

Lateral Raises ( 2 sec hold at max contraction, 5 sec during eccentric phase. )
10 x 10 kg
10 x 10 kg
10 x 10 kg

Fun times
I was convinced to try some low bar were I was coached by someone that I know in the gym. Was really fun. Worked up some weight I did a single at 120kg. Legs handled it fine, getting the core right was the main problem.

Done in around 120 minutes ish. I think. Low bar and talk took some time. But it was fun time.

Closing remarks
Good stuff. Probably should nix the lateral raises on the press days. But other than that it went fine.

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Ah, of course! I can do that during the bench warm ups. Thanks man

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2020-09-20

Week 1/3 first cycle of 5PROs BBB Beefcake. Squat day ( 4 / 4 of the week )

Squat day. High Bar Squat that is.

Mobility
Still did not do Agile 8. But did bodyweight squats and hip flexor stretches. I also do some legs swings forward/sideways around 10-15 reps each to get the legs warm.

Also did some glute activation stuff.

Jumps
Box Jumps 10-15

High Bar Squat
Warm up sets with bands to activate the glutes
5 x 77.5kg
5 x 87.5kg
5 x 100 kg
10 x 65 kg
10 x 65 kg
10 x 65 kg
10 x 65 kg
10 x 65 kg

Nice sets. Got it all without much trouble. Weight was good enough to allow for training on rep control and explosiveness. Rested about 2 minutes in the main sets and 1.5 between the 10 sets.

Assistance
Super-setted 50 chins and 50 dips. Aiming to get them in 20 minutes. The chins were… hard =)

Chins
5 reps x 89kg (BW)
7 reps x 89kg (BW)
6 reps x 89kg (BW)
5 reps x 89kg (BW)
5 reps x 89kg (BW)
6 reps x 89kg (BW)
5 reps x 89kg (BW)
5 reps x 89kg (BW)
6 reps x 89kg (BW)
4 reps x 89kg (BW) ( oops, too many )

Dips
15 x 89kg (BW)
12 x 89kg (BW)
12 x 89kg (BW)
12 x 89kg (BW)

Now, this was the hardest part by far in the whole week. Churning out 50 chins ASAP was not something that was easy. Upper back was sore for several days afterwards. Not sure I want to repeat this so I might do assisted chins next time ( as of writing, tomorrow… )… or just power through until I can do 10 chins at the time.

Closing Remarks
Think that is all I did. No grinding squats which I really liked.

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Week Review

So first week done. Overall good workouts.

Main problem is that I have some emotional hickups about lowering the weights. But we will run this for some months and see how it works out.

Dance courses has also started. ( Step dance and authentic jazz ) Fun fun times =) Got to see some people again after the corona break so that was really nice.

Slacking on the Mobility front, so gotta fix that. Did some stretching but mostly evening stretches before bed.

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And for throws you can always just swipe a medicine ball on the way to the bench room and put the ball back later when you are done. Or do whatever it is you need to do. One of my shoulders is less stable than the other so I prefer to do handstand walks just to awaken all the muscles but a one-armed bottoms-up KB clean and press is a great pre-bench (for me) too.

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2020-09-21

Week 2/3 first cycle of 5PROs BBB Beefcake. Bench day ( 1 / 4 of the week )

Continuing on with the previous week. Gonna try to make posts more compact.

Bench day. Light cycle. Still a bit toast in the upper back from the previous workout.

Mobility/Jump

No mobility and Jumps in this one.

Bench Press

5x60kg, 5x70kg, 5x80kg, 10x47.5kg, 10x47.5kg, 10x47.5kg, 10x47.5kg, 10x47.5kg

Focus on explosiveness. Got one of the gym buddies with experience to coach me on this.
Went well!

Seal Row

10x65kg, 8x65kg, 10x55kg, 10x55kg, 10x55kg

Had to lower the weights in this one to properly make 10 reps.

Assistance

Messed up a bit on this one but it was not big deal; Did dips even though i did not need to.
Ended up super setting dips and face pulls.

Dips: 10x89kg, 10x89kg, 10x89kg, 10x89kg, 10x89kg
Face Pulls: 30x15kg, 30x15kg, 30x15kg, 30x15kg, 30x15kg

Also ended up doing curls and delt work

Strict Curls
10x30kg, 10x30kg, 10x30kg

Lateral Raise
10x10kg, 10x10kg, 10x10kg

Closing Remarks

  • Have to integrate Jumps and Throws in the Bench days. Perhaps I can do mobility work afterwards since I train with a coworker.
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2020-09-23

Week 2/3 first cycle of 5PROs BBB Beefcake. Deadlift day ( 2 / 4 of the week )

Light cycle. Focus on explosiveness.

Mobility/Jump

Did some light mobility and Jumps. No throws.

Deadlift

5x105kg, 5x130kg, 5x137.5kg, 10x80kg, 10x80kg, 10x80kg, 10x80kg, 10x80kg

Pretty light weight. Focused on getting tight explosive here. Feeling kind of anxious that I will lose my ability to handle heavier weights.

Assistance

Superset dips and face pulls.

Dips : 20x89kg, 12x89kg, 15x89kg, 10x89kg, 5x89kg
Face Pulls : 30x15kg, 30x15kg, 30x15kg, 30x15kg, 30x15kg

Stopped dips at last set as I got to enough reps. Thinking of loading the dips with 5kg to make it just a bit heavier so I can hit 5x10 reps.

Cable crunch
13x42.5kg, 10x42.5kg, 10x42.5kg, 10x42.5kg, 10x42.5kg

Closing Remarks

  • Repping out with 80kgx10 felt good but also strange since it was so light.
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2020-09-25

Week 2/3 first cycle of 5PROs BBB Beefcake. Press day ( 3 / 4 of the week )

Light cycle. Focus on explosiveness.

Mobility/Jump

Did some light mobility and Jumps. No throws.

Deadlift

5x40kg, 5x45kg, 5x50kg, 10x30kg, 10x30kg, 10x30kg, 10x30kg, 10x30kg

Focused on getting tight and explosive here as usual. 2 minute rest in main 3 sets and 1 minute rests in BBB sets. Quite good sets! Feeling like I hit a good RPE.

Pendlay Rows

Trying to focus on strict form and explosiveness. Did not superset these with BBB sets but did then with ~1 minute rest.

10x65kg, 10x65kg, 10x65kg, 10x65kg, 10x65kg

Some of them were a bit grindy at the end. Should I probably lower to 60 to get 10 solid reps at each set?

Low Bar intermission
Decided to train low bar a bit as a substitution for single leg exercise.

7x80kg, 5x90kg, 5x90kg, 7x90kg.

These felt very good. Solid reps. Took last set a bit further, probably RPE8. 75% of 1RM at 120kg that I did last week.

Assistance

Superset curls and lateral raises.

Curls:10x30kg, 10x30kg, 10x30kg
Lateral Raises: 10x10kg, 10x10kg, 10x10kg

Closing Remarks

  • Overall a session that I really like. I got to do both a bit of press and squat at the same time where all reps were solid!
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2020-09-27 ( Sick )

Week 2/3 first cycle of 5PROs BBB Beefcake. Squat day ( 4 / 4 of the week )

Woke up with something feeling a bit off in the chest and throat. I have had a week with lots of activities where the stress might have lowered my immune system. So nixed the workout for that day. Also stockpiled a bunch of food in case it would get worse. No fever though.

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2020-09-28 ( Sick )

Week 3/3 first cycle of 5PROs BBB Beefcake. Bench day ( 1 / 4 of the week )
Still a bit sick. Lump in the chest won’t leave. Feeling a bit sluggish but no cough or cold symptoms. Staying home just to be sure in these pandemic times.

Not sure what to do here since the third cycle will be messed up. Thinking of just doing some full body sessions using 5x5 at 75% of 1RM if I get better during the week and then continuing the third cycle next week.