TrainFightFeast Training Log

Training Logs
1

Soo, I’ll start my training log here on Tnation. A little about me:
I’m Brazilian, have 21y, 1.7m, now weighing 85kg. I have been lifting since I’m 16y, but never really serious.

Max Lifts:
Squat 124kg x 2
Bench 106kg x 1
Deadlift 130kg x 1

Goals: I need to lose weight, and in the next months I want to compete in powerlifting in 74kg category. But since I’m cutting and I don’t know for how much time, these program is focused on base building and maintaining strength and muscle. When I register for a meet, I’ll probably change a lot of things.

My Westside-inspired training program for the next 11 weeks (the first one I already did) is as follow:
For the max-effort exercises, I’ll work to 3rm on each, then 2rm, then 1rm. After that 2 AMRAP sets (this is my biggest doubt on this program, but this helps me deal with my anxiety, one of the most importants things for me nowdays).

The assistance exercises will be for 2 or 3 sets, to failure or close to.

Monday - Max Effort Lower:
ME: Conv. Deads, High Bar Squats, Deficit Deads, Front Squat
Assistance:
RDL, Leg press, Calf Raises, Back Raises, Leg Raises.

Wednesday - Max Effort Upper:
ME: Seated Press, Close Grip Bench, Military Press, Paused Bench
Assistance:
BO row, DB bench, Lat pulldown, DB Shoulder press, Skullcrushers, Hammer Curls

Friday - Repeated Effort Lower:
Here I’ll use Wave Loading on 65%/70%/75% for both Squats 5x5 and Deadlifts 5x3. After 3 weeks, I’ll raise the estimated 1rm on 5kg and restart.
Assistance:
Rack pulls, Bulgarian Split Squats, Leg Curls, Decline Sit Ups, Farmer Carries

Saturday - Repeated Effort Upper
Bench cycling 6x6/8x8/10x10. Raising 2kg per training till gets hard, then advance to next SetsxReps.
Assistance:
Kroc Rows, Dips, Pull Ups, Side Raises, Pushdowns, Biceps Curls.

Sorry for the awful formating, I’ve been reading T-nation since high school, but it’s my first time posting. I’m open to discuss and would love any feedback on this.

4 Likes
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Squat 96kg 5x5 (Felt heavier than it should, but may be a technique issue, let’s see next weeks, and maybe I lower the percentages)
Deads 96kg 5x3 (Felt good, good speed)

Assistance:
Rack pulls 108kg 2x8,
Bulgarian Split Squats 10kg/s 2x12
Leg Curls 11plate 2x12

I’ve had some soreness from yesterday shadowboxing, I probably ovedone it. The Farmer Carries and Sit ups I could complete because of lack of time.

3 Likes
3

Repeated Effort Upper:
Bench 6x6 75kg (trained in a commercial gym that the smallest weight is 2.5 kg, but should have been 76kg) These high volume bench is starting to fell heavy, so I’m probably close to changing to 8x8.
Kroc Rows with 30kg, 15 reps with right arm, 12 with left arm. Left side is a little hurt from some shadowboxing, so decide to only do one set.
Pulls ups 3 x 5 without added weight. I’ve gotten really weaker on this.
Dips I did 8/10/12. The increase in reps it was because I wasn’t used to the machine
Side raises were 9kg for more or less 10 reps, last set I done some rest paused forced reps, trying to control the eccentric.

Working out in a bigger, more crowded gym made feel bad, the feeling that with the time of training and the knowledge I have about it, I should had progressed faster. But my lack of consistency let. So consistency is the name of the game from know on.

I really think that I have potencial to be good, but I haven’t put in the work, and I really want to change this now.

2 Likes
4

Last week I didn’t trained. That’s exactly what I talked before, I don’t know how to be more consistent while things are like they are.

Last sunday had some stomach issues that lasted till wednesday, were I started having awful headaches until friday. I could had gone on saturday, but the felling of having lost all the week made me skip it.

So, here I am at week 2 of training on the fourth week of the program. that’s a really bad start.
ME Upper - Changed the days to avoid training on saturdays, gym opens late on the day and it is too crowded

CGBP 88kg*3
80kg *5 *4

BO row 78kg *5 *4
Db Bench 28kg *9 26kg *7
Uni. French Press 6kg 6/6 6/6
B. Curl 12kg 6 10kg 6
Db Press 18kg *8 16 *11

Skipped Lat pulldown because a selfish was using 4 machines at the same time at the gym, one of them the only heavy lat pulldown.

Overall a pretty good session. hoping for this week to be better

1 Like
5

So, I forgot to post some training sessions. So I will post all of them, in order.

High bar Squat 98kg *3
RDL 88kg *6
Back raises 12kg 2x12

Had some stomach ache from the antidepressants

1 Like
6

Bench press 78kg 5x6 - next session I’ll start the 8x8
Lat pulldown 14° 6 13°6
Dips be 2x6
Side rises 10 kg/s * 10 9kg/s 12
Db row 34kg * 12/12 28kg 15/15
Pushdown 13º4 12º *6
B. Curl 12kg/s *8 10 kg/s *8

1 Like
7

Squat 5x5 102kg
Deads 5x3 108kg
Rack pulls 108kg 2x8
BSS 12 kg/s 2x8
Decline sit ups 6 kg 2x10
Leg curl 8º 2x6

1 Like
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OHP 58kg *3 48 kg *7 *6
Db Bench 28kg/s *6 26 kg/s *6
Db Press 18kg/s *11 16kg/s * 10
Uni French Press 8 kg/s 8/8 8/7
Pulldown 14º *7 13º *8
Bo row 78kg *6 *5
H. Curls 12kg/s *8 10kg/s *12

2 Likes