Starting a training log.
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Height:170cm
Weight:70.0kg
Main lifts:
Starting stats:
Zercher squat: 3rep pr=142,5kg
Bench press: 3rep pr=100kg
Power clean: 3rep pr=82.5kg
Weighted chins:3rep pr=40kg
17.8.2018
Day1
Zercher squat:
Set1 2x145kg
Set2 1x145kg
Set3 1x145kg
Power clean:
Set1 2x82.5
Set2 1x82.5
Set3 1x82.5
Good session nothing fancy just big shit and out.
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18.8.2018
Day2
Bench press:
Set 1: 2x105kg Pr
Set 2: 1x105kg
Set 3: 1x105kg
Weighted chins:
Set 1: 2x42.5kg Pr
Set 2: 1x42.5kg
Set 3: 1x42.5kg
Again nothing fancy big shit and out.
How long have you been training? Goals?
My goal is to get Big and Strong. And maybe someday compete in Bodybuilding and strenght sports.
20.8.2018
Day 3
Zercher squat:
Set1: 2x147.5kg Pr
Set2: 1x147.5kg
Set3: 1x147.5kg
Power clean:
Set1: 2x82.5kg
Set2: 2x82.5kg
Set3: 2x85kg Long time Pr!!!
Again big shit and out.
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21.8.2018
Day4
Bench press:
Set1: 2x107,5kg Pr
Set2: 1x107,5kg
Set3: 1x107,5kg
Weighted chins:
Set1: 2x42,5
Set2: 2x42,5
Set3: 2x45,5 Pr
29.8.2018
Day5
Bench press:
Set1: 2x100 kg
Set2: 1x105 kg
Set3: 1x105 kg
Weighted chins:
Set1: 2x40 kg
Set2: 1x42.5 kg
Set3: 1x42.5 kg
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Are you following any particular program?
My own program.
Tell us some more about it?
Its mainly linear progression. But i do some strenght skill workouts everytime i’m not feeling strong/good in the gym if i feel extra strong i just pr everything. But simple template is 4 days week 3sets 1-3reps linear progression. 4main lifts always 1:Squat 2:Hinge 3:Push 4:Pull i do
Accessory work only if any of my main lifts arent building itself up.
It looks like you’re hitting everything important, the only problem I see is lack of volume, with all your work being near-maximal. Unless you’re just showing top sets, and not warm-up and back-off sets or assistance work? You can definitely make some progress this way, but if all your work is near-maximal I think your risk of injury will start to go up as you gain strength.
30.8.2018
Day6
Zercher squat:
Set1: 2x140 kg
Set2: 1x145 kg
Set3: 1x150 kg
Power clean:
Set1: 2x80 kg
Set2: 1x82.5 kg
Set3: 1x85 kg
Good session.
Well i do lots of warm ups/Preparation sets but i havent done accessory work in a long time.
5.9.2018
Day 1 Lower Body
Main lifts:
Zercher squat
Set1: 3x140 kg
Set2: 2x140 kg
Set3: 1x140 kg
Power clean
Set1: 3x80 kg
Set2: 2x80 kg
Set3: 1x80 kg
Assistance lifts:
Back squat
Set1: 3x100 kg
Set2: 3x100 kg
Set3: 3x100 kg
Deadlift
Set1: 3x120 kg
Set2: 3x120 kg
Set3: 3x120 kg
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Nice, strong. Is the deadlift ever your main lift of the day?
No, this was first time in a almost year doing back squat or deadlift. But now I start doing them as “assistance” lifts for lower body. Those were really easy and controlled reps just dialing in technique and slowly progressing.
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6.9.2018
Day 2 Upper Body
Main lifts:
Bench press
Set1: 2x100 kg
Set2: 2x100 kg
Set3: 1x100 kg
Weighted chins
Set1: 2x40 kg
Set2: 2x40 kg
Set3: 1x40 kg
Assistance lifts:
Barbell press
Set1: 3x40 kg
Set2: 3x40 kg
Set3: 3x40 kg
Barbell row
Set1: 3x80 kg
Set2: 3x80 kg
Set3: 3x80 kg
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