This is the first training log I will be taking seriously. Im just starting the anabolic diet, and will be using that to lose anywhere from 15-20 pounds. Im currently doing a push-pull-legs split. My stats so far are as follows. (all in lbs)
Bench- 290
squat-345
deadlift-500
push press- 250
front squat-300
im 17 years old, 6 ft, and about 205 lbs.
Legs.
5 min warmup
squats.
135x5
185x5
245x5
285x3
320x3
front squats
barx5
135x5
185x5
210x5
235x5
back extensions
bwx10
bw 25x10
3 sets of that
goblet squats
30lbsx5
40lbsx5
50lbsx5
65lbsx5
80lbsx5
90lbsx5
100lbsx5
105lbsx5
these were all done with a standard dumbell, and for the first time doing these, i was happy with the turnout.
pull
deadlifts
135x5
260x5
335x5
415x5
480x1. got one easy, which was a PR then went for 2, not happening. I should put more days between my legs and pull, as i think my legs were not fully recovered.
chinups
bwx8
bw 25x3
bwx8
db rows
60x5
80x5
105x10
105x10
standing db curls
30x5
40x5
50x5
60x5
65x2. these were for the hell of it, good amount of cheating to get them up, but all of the other sets were strict.
june 25th,2011
push.
bench
135x5
185x5
210x5
245x3
260x3
push press
45x5
135x5
185x5
200x3
dips
bwx10
bw 25x8
bw 45x8
bw 70x5
legs
warmed up with some db snatches
squats
135x5
185x5
245x5
275x5
315x5 (pr)
goblet squats
45x5
55x5
70x5
90x5
100x10
105x10
105x10
pull.
deadlift
135x5
245x5
345x3
405x1
455x1
500x1- 20 lb pr, felt like i was doing 405 again. Ill try another 20-30 lbs in a few weeks.
few sets of chinups
db rows
60x8
90x8
105x8
105x10
105x10
105x10
db curls… who the fuck cares about these.
diets going pretty well, very low carb for the past week and a half or so, and still have plenty of energy in the gym.
push
bench- switched to a more powerlifting style bench and it seems to be helping. I feel stronger with it and my shoulders have no pain whatsoever.
45x10
135x5
185x5
210x3
235x3
255x2
275x1
290x1- sorta pr… spotter touched it a lil midway… so i guess its not a true record. Oh well
rack was taken and i didn’t feel like cleaning the weight because of really sore traps, so i just did some light db shoulder presses.
Dips.
bwx10
bw 25x8
bw 45x7
bw 70x5
bw 90x5
lateral raises with some body english.
15x10
30x10
40x8
50x6
dropped to 30, did 30 reps each side, alternating ever 10 reps, but one straight set.
light tricep work, and that’s that, time for a couple days off.
My training has been going fairly well lately, but if I want to break some state records for powerlifting (hey, i live in RI, its quite possible) Then i really need to step up my squat and bench training. Im going to be going back onto 5/3/1 to try and get a low 300’s bench and low 400’s squat. Hopefully once i continue working on technique, my squat will start to push even higher. I will be doing more of a body part split than what I have been doing lately. Soon, I will be able to post footage of my training as well.
Last 2 workouts.
Deadlift. 7/5/11
this was just a workout to see what my max deadlift was for 531. i went to 525 and missed it right above the knees, so i will be using 90 percent of 500 for my max. after that i just did some light back work.
Bench. 7/6/11
Flat BB bench.
135x5
185x5
205x5
225x10 not bad, now that I will be benching weekly instead of my usual slacking on it, i want to hit 315 pretty soon.
db bench
30x10
70x5
90x5
100x5
80x8
Dips.
bwx8
bw 25x8
bw 45x8
bw 90x3
pushed it a little too hard with supplementary exercises today. Oh well.