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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: MONSTER_TRICEPS on May 06, 2014, 05:37:30 AM
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Okay, think it's good to make a log now to track progress, since i'm at an alltime low at this point.
Had a back/groin injury in the beginning of this year, and dislocated my shoulder with boxing about a month ago.
I would like to be at least at 95% of my pr's this year, which are:
Deadlift 6x200kg
Backsquat 1x200kg, 5x5x170, 8x3x175
Frontsquat 1x150kg, 5x140kg
Benchpress 4x130, 1x140kg
Powerclean 1x130kg
Strict OH 1x90kg
Monday 5-5:
Rack deadlift, 3 inches below knee:
Worked up to 1x230
Frontsquat:
1x110kg
1x120kg
1x130kg
3x120kg
Straight leg GM:
3x8x80kg
Benchpress: (first ub exercise in a month)
8x40kg
8x60kg
2x80kg, shoulder still hurts a little
8x60
8x60
Seated calve raise:
5x15
Rack deadlift felt strong, I usually was a worse puller from slightly below the knees then from the floor.
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5-7
Powercleans
Light
Backsquat
4x3x160kg Not bad, only did a 160 single 2 weeks back.
Benchpress
2x20x60kg
Rows
5x8x85kg
Reverse curls + wrist curls
3 sets
Calve raise
6 sets
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5-9
Backsquat
3x8x140kg
Glute Ham Raise
6x
4x
4x
4x
Pull ups
First time since injury, no pain
3x16
Rows
3 sets
Cuban press
3 sets with bar
Can't wait to do real presses again
Reverse curl
2x8x40kg
Calve raises
4 sets
Ok ish, maybe try a heavy deadlift on monday
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5-12
Deadlift
1x150kg
1x170kg
1x190kg
1x200kg
3x180kg
Powerclean
3x80kg
2x90kg
2x100kg
2x100kg
Frontsquat
1x120kg
1x130kg Heavy. Prob caused by DL.
Benchpress
8x40kg
8x60kg
8x80kg
8x80kg No problems with 80, it's starting to come along.
BB Rows
3x8x90kg
Good deadlift, back arched the entire lift. Hope to hit 220 this summer.
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5-14
Squat
5x150kg, fucking heavy. Deadlifts fuck you up.
Paused:
2x130
4x2x140
Benchpress
Worked up to 100kg, no shoulder problems whatsoever.
Incline bench
8x70kg
2x8x80kg
Flyes
3 sets
BB row
5x8x90kg
BB Curl
2 sets
Standing Calve raise
5 sets
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5-16
Backsquat
1x140kg
1x160kg
1x170kg fast and easy
0x175kg close failed above parallel lol
6x3x150kg
Powerclean
2x80
1x90
1x100
0x110
1x105kg
Benchpress
1x110kg Paused
3x100kg
4x97.5kg
5x95kg
Pullups
4x10xbw +10kg
Reverse curls
3x8x40kg
Hyperextensions
3 sets
Endo/exo rotation
4 sets
Want to hit 180kg backsquat within a month.
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5-19
Deadlift
1x150kg
1x170kg
6x180kg
Paused Squat
1x130kg
2x2x150kg pr
3x2x140kg
Pendlay row
8x70kg
4x8x90kg
Side Raises
4 sets
Standing calve raise
5 sets
Solid workout, deadlift steadily improving.
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5-21
Frontsquat
1x110kg
2x3x120kg
3x2x120kg
Leg extensions
3x20reps
Benchpress
9x90kg
10x85kg
Dips
4x10xbw This was actually heavy. Used to do them with 50kg.
Pullups
10xbw
3x8xbw+15kg
Calve Raises
5 sets
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5-23
Backsquat
1x140kg
1x160kg
1x170kg
1x175kg
5x150kg
4x5x145kg
Stifflegged GM
2x6x80kg
GHR
3x5
Chin ups
8xbw
3x6xbw
DB curls
8x18kg
2x8x20kg in your FACE
Pushdowns
8x30
3x7x40kg
Calve raises
Shitload of sets.
Squat> 2xbw again. Good workout
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5-26
Deadlift
1x140kg
1x170kg
8x180kg
Paused Squat
1x120kg
1x140kg
1x150kg
2x155kg pr
1x160kg pr
Backsquat
2x2x160kg Smooth
Benchpress
7x100kg Nice
3x100 Exhausted
Close grip Benchpress
8x80kg
8x85kg Jesus these really suck lol.
Machine Rows
3x10x90kg
Side Raises
2x12
Calves
Very good workout. 5 plate deadlift is close now.
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5-28
Frontsquat
2x90kg
1x110kg
1x120kg
1x130kg
Backsquat
1x140kg
1x160kg, this all today
Glute Ham raises
4x6
These are definitely improving. Getting stricter every time.
Chin ups
10xbw
3x5xbw+25kg
Machine Rows
4x6x95kg
Calves
5 sets.
Not a great workout. Squatting was weak. Did a lot of manual labor today but I think it's because of the deadlifting.
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5-30
Backsquat
1x140kg
1x160kg
1x170kg
1x180kg
4x5x150kg
Benchpress
8x100kg
Dips
10xbw
2x6xbw+20kg
Incline DB press
3x15
Calves
6 sets
-Good workout. 4 wheels aside in the backsquat. More tomorrow.
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6-2
Deadlift
1x140kg
1x160kg
1x180kg
3x200kg
Backsquat
1x140kg
3x160kg
3x3x155kg
Stifflegged GM
8x70kg
2x5x90kg
Pullups
10xbw
2x8xbw+20
Good workout, little volume on upperbody. Will make up for it on wednesday. Hoping on 8x200 this summer. Would be nice.
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6-4
Had to train in my basement unfortunately.
Frontsquat
2x90kg
1x110kg
1x120kg
3x130kg nice
Improvised BP
8x80kg
2x90kg... benching on car tyres with a board on top is not a great way to bench apparently.
Strict overhead press
First time since injury, felt strange.
8x50kg
2x5x60kg
Dumbell Fly
3x8x22kg
Barbell Rows
10x50kg
3x10x90kg
DB curls
2x8x22kg
Embarassing apart from the frontsquat. Training at home always sucks somehow.
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6-6
Backsquat
1x150kg
3x5x155kg
4x155kg
3x155kg
Benchpress
3x110kg
Dips
10xbw
2x8xbw+20kg
Pullups
10xbw
3x10xbw+20kg
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6-9
Deadlift
1x140kg
1x170kg
1x180kg
4x200kg
Backsquat
Up to a lightning speed 150 , but back was so pumped up I couldn't continue.
Benchpress
1x100kg
4x110kg
8x100kg
Incline Benchpress
8x70kg
8x80kg
3x90kg
Incline DB
15x30kg
6x37kg
Triceps extensions
10x35kg
2x8x40kg
Pullups
10xbw
6xbw+24kg
6xbw+24kg
6xbw+24kg
20xbw
Calves
4 sets
Last week of heavy deadlifting, think I'm going to take it easy for a week and then focus on goodmornings/glute ham raises and more squatting. Last 4 weeks have been great, lets evaluate:
Beginning of log: Now:
Squat 1x170kg 1x180kg
Deadlift 1x200kg 4x200kg
Benchpress 1x90kg 4x110kg
Frontsquat 1x130kg 3x130kg
Hope I can keep this up without making the mistake I always make: Getting injured/fucked caused by a lack of rest. Going to take it easy for a week every 4 weeks, even if the weights are still going up (so tempting to lift heavy). :)
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6-11
Frontsquat
1x120kg
1x130kg
1x140kg Felt smooth, but couldn't do more. Insane lower back pump.
Bent over rows
8x70kg
8x90kg
6x100kg
2x10x90kg
Cuban Press
3x20xbarbell
Barbell Curls
3x8x50kg
6-13
Backsquat
1x140kg
1x160kg
0x170kg, fuck it just too tired. Wanted to do at least 3. ::)
2x140kg
2x150kg
2x155kg
Benchpress: Hurting shoulder (not the injured one)
Felt strong but decided to quit.
Dumbell Flyes
10x20kg
3x8x26kg
Calves
Going to take it easy for a week now/deload.
After that I want a 190kg squat and bench 8x110/1x130kg.
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6-16
Backsquat
1x140kg
3x2x160kg Keeping it light/low volume this week.
Benchpress
1x100kg
5x110kg
3x120kg (tried a friends slingshot)
Close grip Benchpress
6x100kg
8x95kg
Chin ups
20xbw
8xbw+15kg
8xbw+15kg
Calves
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6-18
Frontsquat
up to 2x125
DB row
5x8x45kg
Bicep Curl
3 sets
Calves
6-20
Backsquat
1x140kg
2x160kg
2x165kg
2x170kg Felt smooth. Gonna get serious with squats starting next week.
Benchpress
8x100kg
6x100kg
Dumbells:
8x30kg
8x37kg
Chin ups (deadhang)
8xbw
5x6xbw+20kg
Machine rows
2x8
Upright rows
4 sets
Calves
6 sets
Feel rested.
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6-23
Backsquat
1x140kg
2x160kg
2x165kg
5x2x160kg
Stiflegged GM
8x60kg
8x80kg
5x90kg
5x90kg
5x90kg
Pull ups(from deadhang)
8xbw
4xbw+24kg
5xbw+20kg
5xbw+20kg
Face pulls
4x12
Calves
5 Sets
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6-25
Backsquat
1x140kg
3x160kg
2x165kg
Benchpress
1x100kg
6x110kg nice
8x100kg
Dips
8xbw
7xbw+26kg
6xbw+26kg
Machine Rows
5x10x85kg
Flyes
12x
10x
Tricep Extensions
2x8
Calves
5 sets
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6-27
Backsquat
1x140kg
5x3x160kg
2x2x160kg
160 felt very heavy today. Still some decent volume. I'm positive I can bang out some 5 rep sets on a good day.
Pullups
8xbw
5xbw+30kg (deadhang) nice
8xbw+24kg
8xbw+24kg
6xbw+24kg
6xbw+24kg
Upright Rows
10x40kg
10x45kg
10x45kg
10x45kg
BB curls
10x45kg
10x45kg
8x45kg
Calves
7 sets
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6-30
Backsquat
1x140kg
1x160kg
2x170kg
2x170kg
2x170kg
2x170kg
Good.
Glute ham raise
4 sets
Benchpress
7x110kg :)
9x100kg
Dips
10xbw
8xbw+24kg
8xbw+24kg
Machine flyes
3x8x80kg
Machine rows
3x8x95kg
Face pulls
3x10x35kg
Calves
Going well. Can't wait to be doing 180kg for sets on the squat and 120 for reps on the bench.
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Squat
1x140kg
2x165kg
2x162.5kg
5x150kg
Stifflegged dead
140kg
2x170kg fuck I forgot I that I was weak today.
8x140kg
8x140kg
Pullups
10xbw
3xbw+30kg
3xbw+30kg
3xbw+30kg
16xbw
16xbw
Calves
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Busy week only 2 workouts
Monday 7-7
Backsquat
up to a smooth 3x170kg
Benchpress
3x115kg weak today.
Dips
20xbw
20xbw
20xbw
20xbw
Flyes
10x
10x
Chin ups
Can't remember but a lot of reps. Should write it down immediately.
Face Pulls
3x10 reps
Calves
7-11
Backsquat
Got inspired by this:
http://www.allthingsgym.com/mart-seim-320kg-x10-squat/
Simple but interesting approach. You increase volume at 80-85%, rest a week and lift heavier weights.
Going to try to hit 6x6 with 152.5, and then see where I'm at.
Today
6x2x152.5kg
Benchpress
Nagging shoulder (non injured one) so didn't go all out.
10x100kg
5x110kg
Incline benchpress
8x80kg
6x90kg
Chin ups
10xbw
7xbw+26kg
7xbw+26kg
6xbw+26kg
These are starting to get strong.
Calves
Some sets.
Time to put in some decent work next week.
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7-14
Backsquat
6x3x152.5 smooth
Glute ham raise/leg curl
4 sets
Pullups
10xbw
1xbw+40kg
6xbw+30kg
5xbw+30kg
4xbw+30kg
Wide grip rows
3x10
Calves
5 sets
7-16
Backsquat
6x2x152,5kg this felt heavy no idea why.
Benchpress
2x110kg okay, guess it's just not my day today. :D
5x100kg
5x100kg
5x100kg
Flyes
3x8
Triceps Extensions
3x10x40kg
Wide grip rows
10xstack
3x8xstack+10kg
Upright rows
3x10x40kg
Exo/endo rotation
3 sets
Calves
3 sets
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7-18
Backsquat
6x4x152.5
Chins
Rows
BB curl
Calves
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Should log workouts immediately. Had a good week but can't exactly remember all except the main stuff:
This week:
Squat
6x2x152.5 Mon
6x5x152.5 Wed
6x2x152.5 Fri
Monday the 6x6, rest for a week and then go for a 1rm.
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Monday 7-28
Backsquat
6x6x152.5 Felt like I could do 10 reps the first set.
Hope for 190kg next week.
Paused Benchpress
2x110kg
3x110kg
2x115kg
2x115kg
BB rows
10x85kg
10x85kg
10x85kg
Upright rows
3x8x50kg
BB Curls
3x8x50kg
Calve Raises
5x
For the rest of the week the gym was closed.
Still had a little training today:
8-2
Paused Benchpress
1x100kg
3x110kg
3x110kg
3x110kg
3x110kg
Barbell rows
8x90kg
8x90kg
8x90kg
8x90kg
Extensions
3x6x40kg
Calve Raises
4x30-50reps
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8-44
Max out day, went disastrous!
Backsquat
1x140kg
1x160kg
1x170kg
1x180kg
0x185kg
Zero Gain.
So I tried some deads:
170kg easy,
190kg easy and hurt my fucking back in the lockout. Note that I do my pulls with a arched back.
I decided that I'm done with chasing PR's and lifting heavy.
Going to train bb style from now on. 8 reps at least.
Fuck this shit. I have been training for strength for years but I'm not going to be the guy who fucked every joint in his body at 40.
I don't need any more wakeup calls than this. :)