Been lifting for about a year and a half now, just deciding now to log my training. I started lifting at 6’2,165 ish lbs with a measly bench press max of 70lbs (on a smith machine too lol) at 18 years old, as of now i’m 6’3 250lbs at 19 years old benching 370lbs. I just recently started squatting and deadlifting so I don’t know my maxes yet
Before I turn 20 I want to hit 405 on bench, hopefully 405-500 squat and atleast 500lbs on deadlift. I know for a fact I can hit the bench however im not sure what my current maxes are on squat or deadlift so those goals will most likely change.
Anyways Ill be keeping track of my training and potentially nutrition supplements etc. My current lifts are by no means impressive but I am pushing myself as hard as possible to progress.
Very light bench today, finished my finals so I can focus solely on lifting for a while
Bench
95x10
135x9
225x5
275x2
315x3
Just mainly working on technique because I felt like benching
extremely high volume lift just for fun today
Warmup Bench
45x10
135x10
225x5
275x1
315x1
335x1
Pause Bench
10x10 225lbs
Close grip larsen press
10x10 135lbs
Pushups
BW x 7
BW x 8
BW x 9
I guess I am doing my own programming, or lack thereof, recently though ive been learning more about different types of periodization and just different training styles in general. Hopefully at some point I can get a good coach because its hard for me to stick to a program with only myself as guidance. I tend to just enjoy training really hard and trying to beat my old numbers and so far that has worked well.
As for squats and deadlifts, when I first started training I did them for about a month but got some small injuries so I quit doing them. I kind of just thought of them as dangerous for a while but in retrospect I realize it was just horrible technique, so I wanna give it another shot.
There’s always going to be something new to learn. It’s hard to decipher a lot of the information about training and nutrition, there’s an over-abundance of it and it leads to alot of confusion and over-analysis, don’t wanna get stuck in that loop.
This type of mentality is gonna carry you very far.
Todays workout, focused on building lats in order to have a stable base to press from
Chinups - Tiny bit of cheat on the last few reps but pretty strict
Assistedx1 warmup
Bw(255)x1 warmup
+25x1 warmup
+50x2
BWx7
BWx6
BWx5
BWx5
Ez Bar Curls
15x5 warmup
65x5 warmup
105x5 warmup
135x7 Decent bit of cheat on last reps, nothing crazy though. Trying to add atleast 1 rep each week
110x14 Added 5lbs from last week and matched the reps, doing my best to keep form the same
85x10 extremely slow + controlled and mind muscle connection
Preacher DB curl
20x5 warmup
35x14 added 1 rep up from last week
Bench day today - wasnt fully recovered but I got a bench block/ board press so i wanted to try it out.
Goals for the next 4 weeks is 385 bench and 405 board press
Board Press 2 board
135x10 warmup
225x4 warmup
315x6 Ive hit this no board before but i was still super sore so im happy
Close grip 2 board
225x20 Paused most reps + full lockout
Board Press 5 board
335x7 wanna work up to 405 for 5 on this within a few months