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Benanything's Training Log

Training Logs
#1

Well, since I figured I probably won’t keep an actual journal, I might as well keep a digital training log. I’m an aspiring powerlifter who wishes to compete at IPF worlds before 2018. I’ve been told that I’m overly ambitious but heh, fuck it. I’ll do whatever the fuck I want so long as I want it bad enough.
As of this current post, I’m 72.8kgs/1.75m/17 years old turning 18(in December) with my current lifts at

Squat: 3x140kgs
Bench: 4x80kgs
Deadlift: 3x140kgs
Press: 2x55kgs

Gonna start on a new cycle of my variation of 5/3/1 tomorrow so I’ve got that going for me. I probably won’t be too… Particular about my posts in my own training log so reading it is gonna be a pain in the ass so sorry future readers(if anyone actually reads this, ahahaha). Oh and I’ll probably insert elements and info about my life and shit cause why the hell not, its my training log, I can do whatever the hell I want.

EDIT 25/9/15: Maybe I’m being a bitch but looking back at the start of the log, I’m not so sure bout the whole aspiring powerlifter thing. And yeah, competing as a Junior/Sub-Junior sounds way less “cool” to me now. The more I think about it, they’re more about when the lifter started lifting/natural genetic flairs over actual hard work and dedication. I still plan on doing a powerlifitng meet but I’ve realized that I’m more interested in general fitness, being bigger, faster, stronger.

T-ransformation 2017: Benanything's Log
T-ransformation 2017: Benanything's Log
#2

Many people on here have crazy goals. As long as you train hard and smart and do things everyday to get closer to your goal, including eating and sleeping right, you won’t have any regrets no matter how far you get. Don’t make excuses and figure out ways to make things work.

At this point, technique slightly edges everything else in terms of importance. Technique isn’t only about the leverages that you’re using, another important factor that is often missed is the muscles being used. Focus on getting your glutes, abs and lats into the squat and deadlift so that your progress doesn’t stagnate in the future due to technique problems. You’ll know when you’re using these muscles to their full potential.

#3

13/4/15

Deadlift 65kgs x5
Pull ups x5
Deadlift 75kgs x5
Pull ups x5
Deadlift 87.5kgs x3
Pull ups x5
Deadlift 105kgs x5
Pull ups x5
Deadlift 120kgs x5
Pull ups x5
Deadlift 135kgs x3
Deadlift 135kgs x2
Paused Bench 20kgs z3
Paused Bench 50kgs x3
Pull ups x5
Paused Bench 77.5kgs x2
Pull ups x5
Paused Bench 70kgs x3
Pull ups x5
Paused Bench 70kgs x3
Pull ups x5
Putting on them knee sleeves
Squat 60kgs x3
Squat 100kgs x3
Pull ups x5
Squat 125kgs x3
Pull ups x5
Squat 125kgs x3
Pull ups x5
Press 20kgs x5
Press 35kgs x5
Pull ups x5
Press 45kgs x3
Pull ups x5
Press 45kgs x3
Press 55kgs x2
Paused Bench 40kgs x10
Paused Bench 50kgs x10
Paused Bench 55kgs x6

My Thoughts, Reflection and Personal Feedback:
Deadlift sucked, maybe it’s the slight form change or maybe I’m just tired, either way, no excuses. Hands were literally trembling after my 5 reps of 135kgs though, right forearm felt somewhat pumped, maybe it’s the mixed grip. Probably could’ve gotten the 3rd rep of 77.5 but heh, still getting used to the transition of only using paused bench. Chest needs more work. Squats were… Funny looking, just started trying to work on sitting back more and having a wider stance, can feel knees caving in during said wider stance. Presses felt generally good. Probably could’ve gotten the 3rd rep for 55kgs if I pushed myself slightly harder.

I honestly pity anyone who reads through everything I’ve written, it’s like verbal garbage or my brain farts or something.


Deadlift fail video.


Squat with wider stance.


Squat with regular stance.

Videos with be reposted under Powerlifting forum for form check so don’t be alarmed if you’ve seen the videos before.

#4

14/4/15

Press 25kgs x5
Press 27.5kgs x5
Press 32.5kgs x3
Press 40kgs x5
Press 45kgs x5
Press 50kgs x2
Push Press 50kgs x3x1
Deadlift 60kgs x5
Pull ups x5
Sumo Deadlift 100kgs x3
Sumo Deadlift 120kgs x2
Sumo Deadlift 140kgs x2x1
Deadlift 140kgs x1
Paused Bench 20kgs x5
Paused Bench 40kgs x5
Paused Bench 60kgs x 3
Paused Bench 75kgs x1
Paused Bench 70kgs x2
Paused Bench 70kgs x2
Squat 60kgs x3
Squat 85kgs x3
Squat 115kgs x1
Felt off, lightened weight
Squat 100kgs x1
Still feel off
Hip Thrusts 60kgs x5
Hip Thrusts 60kgs x10

My Thoughts, Reflection and Personal Feedback:
Probably should’ve taken the deload before starting this cycle. Couldn’t even get my 50kgs press for 5 reps even though i got it last week. Fucking hell. Failed a shit lot and the going to a different gym probably doesn’t help. Shit day. Oh and I got a pair of bright ass blue chucks for $40 so that’s nice.


Sumo Deadlift 120kgs x 2


Sumo Deadlift 140kgs x 1, hesitated a shit load, never tried this weight before, previously only went up to 125kgs.


Sumo Deadlift 140kgs x 1


Deadlift 140kgs x 1

#5

16/4/15

Squat 60kgs x5
Pull ups x5
Squat 72.5kgs x5
Squat 85kgs x3
Pull ups x5
Squat 100kgs x5
Squat 115kgs x5
Squat 130kgs x5
Press 20kgs x5
Press 40kgs x5
Press 50kgs x3
Deadlift 60kgs x3
Sumo Deadlift 60kgs x3
Deadlift 100kgs x2
Sumo Deadlift 100kgs x2
Deadlift 130kgs x2
Sumo Deadlift 130kgs x2
Paused Bench 20kgs x5
Paused Bench 40kgs x5
Paused Bench 60kgs x3
Paused Bench 70kgs x3x3

My Thoughts, Reflection and Personal Feedback:
At least I didn’t fail at my top set today. Squats felt weird but at least I did them, form could use some improvement. Deadlifts look quite terrible. I feel as if I’m pulling my sumo deadlift as though it was a conventional but heck, sumo does feel somewhat easier with the range of motion that reduced.


130kgs x 5, top set of the day. form feels and looks iffy


130kgs x 2, conventional, felt way heavier


130kgs x 2, the next set, sumo, felt somewhat easier though it looked as if i was just pulling conventional with a wider stance.

#6

17/4/15

Bench 20kgs x5
Bench 40kgs x5
Bench 60kgs x5
Bench 70kgs x5
Bench 77.5kgs x3+2
Squat 60kgs x5
Squat 100kgs x4
Squat 130kgs x3x1
Press 20kgs x5
Press 40kgs x3
Press 47.5kgs x2x3
Deadlift 60kgs x3
Sumo Deadlift 60kgs x3
Deadlift 100kgs x2
Sumo Deadlift 100kgs x2
Deadlift 120kgs x2x3
Sumo Deadlift 120kgs x3

My Thoughts, Reflection and Personal Feedback:
All is good except for the fact that I keep slipping off the bench.

#7

20/4/2015

Deadlift 65kgs x5
Deadlift 80kgs x5
Deadlift 97.5kgs x3
Deadlift 112.5kgs x3
Deadlift 127.5kgs x3
Deadlift 145kgs x3
Paused Bench 20kgs x5
Paused Bench 40kgs x5
Paused Bench 60kgs x5
Paused Bench 77.5kgs x3 (half assed pause)
Squat 60kgs x5
Squat 90kgs x3
Squat 125kgs x3x2
Press 20kgs x5
Press 30kgs x5
Press 45kgs x3x3

My Thoughts, Reflection and Personal Feedback:
Everything felt pretty good. Paused Benching still taking a toll on me. Grip was slipping due to some lab stuff wearing out my hands.


145kgs x3

#8

21/4/15

Press 25kgs x5
Press 30kgs x5
Press 35kgs x3
Press 42.5kgs x3
Press 47.5kgs x3
Pressed 55kgs x2
Deadlift 60kgs x3
Sumo Deadlift 60kgs x3
Deadlift 90kgs x2
Sumo Deadlift 90kgs x2
Deadlift 120kgs x1
Sumo Deadlift 120kgs x1
Deadlift 130kgs x3x1
Paused Bench 20kgs x5
Paused Bench 40kgs x5
Paused Bench 60kgs x5
Paused Bench 75kgs x2
Paused Bench 70kgs x3
Dumbbell Row 20kg x3x10

My Thoughts, Reflection and Personal Feedback:
And again, everything felt pretty good but grip was off again due to my hands being kinda cut from yesterday’s lab work.

#9

23/4/15

Squat 62.5kgs x5
Squat 77.5kgs x5
Squat 92.5kgs x3
Squat 107.5kgs x3
Squat 125kgs x3
Squat 140kgs x3
Press 20kgs x5
Press 40kgs x3
Press 50kgs x3
Deficit Deadlift 60kgs x5
Deficit Deadlift 100kgs x3
Deficit Deadlift 130kgs x3x2
Paused Bench 20kgs x5
Paused Bench 40kgs x5
Paused Bench 60kgs x5
Paused Bench 70kgs 2x3

My Thoughts, Reflection and Personal Feedback:
Overall, it was pretty good other than the fact that I was training in a different gym and the squat was somewhat fucked up. Couldn’t unrack properly and it somewhat messed up my tightness which messed up my squat. Lack of tightness = Knees caving in. Nice to know something new about myself I guess.

#10

24/4/15

Paused Bench 37.5kgs x5
Paused Bench 47.5kgs x5
Paused Bench 55kgs x5
Paused Bench 65kgs x3
Paused Bench 75kgs x3
Bench 82.5kgs x3
Squat 60kgs x5
Squat 100kgs x3
Squat 120kgs x1
Squat 130kgs x2x1
Deadlift 60kgs x5
Deadlift 100kgs x3
Deadlift 120kgs x3x3

My Thoughts, Reflection and Personal Feedback:
Started to feel pain after my first single of 130kgs for squats. Probably shouldn’t have pushed the 2nd single. Dropped Press due to the elbow irritation, could even feel it during my Deadlift. Will keep in view.

#11

27/4/15

Deadlift 65kgs x5
Deadlift 80kgs x5
Deadlift 95kgs x3
Deadlift 120kgs x5
Deadlift 135kgs x3
Deadlift 152.5kgs x1
Deadlift 160kgs x1 (failed, hands slipped)
Deadlift 160kgs x1 (simply too fatigued)
Power Clean 60kgs x1
Power Clean 70kgs x 1
Power Clean 80kgs x1

My Thoughts, Reflection and Personal Feedback:
I could’ve sworn that I could’ve hit that 160kgs deadlift. Need to work on my Power Clean forms. All of them looked ugly as fuck.


152.5kgs x1, felt reasonably easy.

#12

28/4/15

Press 25kgs x5
Press 30kgs x5
Press 35kgs x3
Press 45kgs x5
Press 50kgs x3
Press 60kgs x1
Dumbbell Rows 20kgs x2x10
Seated Cable Rows x a bunch of them
Some Sprints.

My Thoughts, Reflections and Personal Feedback:
Today was a good day.

#13

1/5/15

Paused Bench 20kgs x5
Paused Bench 37.5kgs x5
Paused Bench 55.5kgs x3
Paused Bench 70kgs x5
Bench 80kgs x4x1
Bench 90kgs x1 (fail)
Press 60kgs x1
Press 30kgs x5
Press 55kgs x2
Press 50kgs x3
Seated Cable Rows 100lbs x4x10
Seated Cable Rows 110lbs x10
Seated Cable Rows 80lbs x20

My Thoughts, Reflections, Personal Feedback:
Pushed back yesterday’s squats. Sprints probably affected me way more than I thought. Gonna rest up and probably get it in on the 4th? Still looking forward to my 13 week Smolov routine.

#14

4/5/15

Squat 62.5kgs x5
Squat 77.5kgs x5
Squat 92.5kgs x3
Squat 115kgs x5
Squat 130kgs x3
Squat 150kgs x1
Squat 155kgs x1(failed)
Press 37.5kgs x5
Press 60kgs x1

My Thoughts, Reflections, Personal Feedback:
Pretty darn pissed I didn’t hit my 160kgs squat. Granted, I was sick but that’s no excuse. That and me puking after my 150kgs squat was probably a huge indicator that its gonna fail. Now ONWARDS TO THE SMOLOV EXPERIMENT. Looking forward to running a 13 week smolov for squat cycle and 3/4 smolov jr cycles for bench.

#15

8/5/15

Squat 60kgs x5
Squat 80kgs x5
Squat 100kgs x10
Squat 100kgs x8
Squat 100kgs x6
Press 20kgs x5
Press 30kgs x5
Press 40kgs x10
Press 40kgs x8
Press 40kgs x6
Deadlift 60kgs x5
Deadlift 80kgs x5
Deadlift 100kgs x10
Deadlift 100kgs x8
Deadlift 100kgs x6
Bench 20kgs x5
Bench 40kgs x5
Bench 60kgs x10
Bench 60kgs x8
Bench 60kgs x6

My Thoughts, Reflections, Personal Feedback:
Damn, not used to volume work. Looking forward to smolov next week none the lest. Legs feeling the pump now.

#16

11/5/15

Squat 60kgs x5
Squat 80kgs x5
Squat 100kgs x3x8
Squat 107.5 x5
Squat 117.5 x2x2
Squat 125 x1
Bench 20kgs x5
Bench 40kgs x5
Bench 55kgs x4x9
A bunch of seated cable rows

My Thoughts, Reflections, Personal Feedback:
First day of smolov for squats and smolov jr for bench is going pretty ok, struggled a bit on the bench though and pretty darn sure I ain’t going to be doing all pause reps no more.

#17

[quote]Benanything wrote:
Looking forward to running a 13 week smolov for squat cycle and 3/4 smolov jr cycles for bench.[/quote]

You’re trying to run 3 or 4 smolov jr cycles for bench? I think you’re underestimating how taxing it is, especially considering you’re doing smolov for squat. You may be able to squeeze 2 cycles in successfully if you manage recovery well between cycles but I doubt 3 will happen.

#18

[quote]lift206 wrote:

[quote]Benanything wrote:
Looking forward to running a 13 week smolov for squat cycle and 3/4 smolov jr cycles for bench.[/quote]

You’re trying to run 3 or 4 smolov jr cycles for bench? I think you’re underestimating how taxing it is, especially considering you’re doing smolov for squat. You may be able to squeeze 2 cycles in successfully if you manage recovery well between cycles but I doubt 3 will happen.[/quote]

I’ve set my smolov jr (bench) max at roughly 80% of my max bench so that’s why I’m trying to hit 3 cycles, possibly. I plan to run my next 2/3 cycles at 80-90% of my new max, depending on how it goes. I’m currently on a caloric surplus and foam rolling 3-4 times a day, 15 minutes each. Hopefully, that’ll help with my recovery.

#19

12/5/15

Squat 60kgs x5
Squat 80kgs x5
Squat 100kgs x3x8
Squat 107.5 x5
Squat 117.5 x2x2
Squat 125 x1
A bunch of rows

My Thoughts, Reflections, Personal Feedback:
Second day is feeling ok, did the exact same squat workout as stated in the program and it felt reasonably easier and I don’t lesser breaks in between. The real issue so far is getting them calories in, food be expensive.

#20

[quote]Benanything wrote:
I’ve set my smolov jr (bench) max at roughly 80% of my max bench so that’s why I’m trying to hit 3 cycles, possibly. I plan to run my next 2/3 cycles at 80-90% of my new max, depending on how it goes. I’m currently on a caloric surplus and foam rolling 3-4 times a day, 15 minutes each. Hopefully, that’ll help with my recovery.[/quote]

That makes it more doable. It’ll be interesting how it turns out.

From my experience, I’ve tried running high volume continuously because I thought it would build more strength than tapering off to high intensity but found that it was tough on my body. The high intensity phase allows you to see weaknesses in technique/muscle groups and provides a break from the high volume. So if it gets tough recovering on the second cycle it might be a good idea to consider backing off the volume and tapering off.