Figured I’d keep a log. You know, one more thing to be accountable to, since there’s currently nothing like that for my weights sessions. Probably useful to give you guys a brief background too, so here goes:
Currently in my 4th year at university, starting rowing (crew if you’re from the US I believe) in my first year and loved it. The training we did involved weights as circuit training, but I didn’t get serious about that until my second year when I noticed injuries didn’t happen when I got stronger. Had a bit of a setback in my strength earlier this year when I trialled for the university crew, but think I’m about back to where I was last spring strength-wise.
Presently I’m weighing in at ~90kg/198lb at 190cm/6’3, with PRs of;
Deadlift 180 (probably about my current max)
Back Squat 145 (didn’t train this for a while due to shoulder issues, so almost certainly higher)
Bench Press 110 (currently so far off this it’s hilarious, the joys of dislocating a shoulder)
Press 70 (also pretty far off this, more like 60 or so at the moment)
Just realised I’ve now put up a veritable wall of text, so I’ll shut the hell up and get to the point. I’m going back to 5/3/1 because that’s always got me stronger, and that’s the main point of being in the weight room.
Currently just running the basic BBB @ 50% with 4 workouts a week, and I’m just going into week 3 of the first cycle (I don’t really keep a track of which cycle I’m on, just keep increasing the weights and reset stuff if needs be). Below is my deadliest workout from 4/2/14 (d/m/yy because I’m British and we’re awkward bastards).
Warmup (stretching/moving/activating or whatever you want to call it).
65 x 5
72.5 x 3
82.5 x 1
120 x 5
137.5 x 3
152.5 x 6
There were some jumps and chin ups (just 6 reps with BW) between all sets.
Bench Press 37.5 - 5 x 10
Bench Pull 50 - 5 x 10
Front Squat 60 - 5 x 10
I do the BBB as a sort of tri-set/circuit thing, just take as little rest as possible to still smash stuff. A Bench Pull is basically an upside down bench press for those who don’t know, kind of like a chest supported row with a barbell.
Core - Ab Wheel from knees (just BW) 5 x 12
Overall pretty happy with how things are progressing, think my bench has started too low at just 75, but I’m happy to leave it, things’ll get heavier soon enough.
My deadlift is maybe a little below where it has been, but it may just be getting used to lifting something heavier than a 20rep set weight (yeah, uni rowing team weights were so very not fun last term, don’t think I ever went below 15 reps for about 3 months in anything, I was very not pleased about that).