T Nation

Brute Force Shred


#1

Decided to start a log as I always end up writing to much useless shit in my book.
Some general factoids about my self:
17 year old
90kgs as of now
Muoy fat currently as bulk season is going well.

1 RM Lifts as of right now are:
110kg Squat
85.5kg Bench
157.5kg Deadlift
55.5KG Press

Best Rep Maxes so far are:
105.5 x 8 Squat
71 x 7 Bench
135 x 8 Deadlift
50.5 x 5 Press


#2

12/12/16 Workout
Deadlift 5/3/1
120 x 5
135 x 3
147.5+ x 1 felt butt cramp up not good so taking rest week off and resetting TM

High Bar Squat
52.5 5 x 10

Snatch Grip DL
62.5 5 x 10 these keep feeling worse so swapping them for Ham Curls 5x10 as assistance.

Ab Wheel
3x10ish


#3

13/12/16

Press 5/3/1
42 x 5
46 x 3
50.5 x 5 PR
Decided to do some jokers
55 x 1 rpe 8
57.5 x 0 miss around forehead to weak

Close Grip Bench
50 5 x 10

Bent Over Rows
55 5 x 10

Bis Tris Pullaparts Skipping


#4

I’m 10kg heavier than you and… not lean exactly, but I kinda have abs if you see me in the right light, or first thing in the morning, or when I’m dehydrated or… something. Haha.

Do you mind if I ask how tall you are?


#5

I’m 5 foot 6 or 167cm tall.
I’m still growing though


#6

15/12/16

Squat 5/3/1
87.5 x 5
91.5 x 3
105.5+ x 8 PR was only expecting 2 reps but focused on not pushing hips back as much and more forward knee travel and this happened so very happy. Puts 1RM at 131kg.
87.5+ x 1 but shorts split a giant hole in them on first rep so finished workout in old cricket trousers

RDL
65 5 x 10

Walking Lunges Plate Pinch
15 5 x 10

Hanging Leg raises
5x10

Skipping


#7

16/12/16
Bench 5/3/1
65 x 5
67.5 x 3
74+ x 5 PR wanted more but gym was empty so no spot and don’t want to die so young
65+ x 8

Overhead Press
36 5 x 10

Chins then pulldowns missing reps as fat
BW 3,3,2,2,2
140 5 x 8

Facepulls, Bis, Tris, Skipping


#8

29/12/16
Press 5/3/1
33 x 5
38 x 5
43+ x 12 pr
33+ x 10

Close Grip Bench 52.5 5 x 10

Barbell Bent over Rows 57.5 5 x 10

Biceps,Triceps, Facepulls


#9

30/12/16
Deadlift 5/3/1
94 x 5
109 x 5
123+ x 5 (Didn’t go for more as belt was to tight and wanted jokers)
140 x 1 Joker
160 X 1 Joker pr 3 and a half plates which is a long term goal for me after 4 plates now

High bar Squat
55 5 x 10

Ham Curl
30 5 x 10

Ab Wheel
3 x 10


#10

31/12/16 BW = 94kg
Bench 5/3/1
49 x 5
56 x 5
64+ x 12 think is pr
49+ x 10

Press
37 5 x 10 these felt awful as not rested enough but still increased weight

Chins
bw 2,2 (jesus christ everytime i do chins i get worse)
Chin up negatives 20 reps
Pulldowns rest reps

Biceps, Triceps, Band Pullaparts, Skipping which Im getting better at 150 jumps


#11

02/01/16
Squat 5/3/1
78 x 5
90 x 5
102+ x 4 Didn’t get required reps as TM was so high from the good day 2 weeks ago. Will finish this cycle and see what reps I can get with the + sets. Numerous reasons why I didn’t get reps but all are my fault.
78+ x 5

RDL
70 5 x 10 felt muoy shitty

Lunges plate pinch ones
15 5 x 10 felt muoy shitty

Hanging Leg Raises
5 x 10


#12

05/01/17
Press 5/3/1
35 x 3
40 x 3
45+ x 8 pr
35+x 10

Close Grip Bench
55 5 x 10

Bent over Row
60 5 x 10

Biceps, Facepulls, 160 Skips


#13

Not really part of my training log but these are all the available meets I can do this year and I would like to compete in one or more of them. However I’m unsure which one to do as I don’t know if I can do the Season Qualifiers or not.
I would definitely like to do the Classic on the 6th and 7th of May.
I’m not competing to beat the competition as they are older and more experienced than me but just doing it to set a total and see how much I can do.
I probably won’t be testing anywhere near my max until then.

South East Spring Qualifier Saturday 4th March

South East Classic 6th & 7th

South East Novice & Junior Sunday 11th June

South East Push and Pull Sunday 2nd July

South East Summer Qualifier Sunday 20th August

South East Autumn Qualifier Sunday 24th

South East Bench Sunday 22nd October

South East open 11th & 12th November


#14

06/01/17
Deadlift 5/3/1
102 x 3
116 x 3
131+ x 8 Not pr as hook grip slipped on ninth rep halfway up but could’ve got it
92+ x 24 Challenge in my gym is a bw deadlift max reps in a minute so did this instead of 102+

High Bar Squat
60 5 x 10 pr Form on these felt bad so will try correct this

GHR on leg press, struggling to find a hamstring exercise I like and isn’t taxing but these are bw so might keep them
bw 5 x10

Conditioning
Did a 30 kilo bag full of rocks on my shoulder then kneeled down with it then got up on both legs then skipped for a bit for 3 rounds


#15

Bench 5/3/1
53 x 3
60 x 3
68+ x 9 pr
53+ x 10

Press
37.5 5 x 10

Chins (might rename this into log for getting 10 chins lol)
Negatives 4 x 8
Pulldowns 100 2 x 10

Biceps, did some banded preacher curl as I got some new toys for Christmas
Skipping super set band pull aparts for 175 reps


#16

Warmup Agile 8 Shoulder spin-eroonies and wrist stuff
Realised after re reading beyond 5/3/1 I have completely missed doing the dynamic jumps/throws this entire time (6 months) ffs.

Squat 5/3/1 emphasis on waiting between sets longer
84 x 3
96 x 3
108+ x 4 pr last week that missed lift fucked with my confidence so I’m very happy I managed to get more reps than the set amount this week.
84+ x 5

RDL’s took a step back on weight
60 5 x 10

Lunges tried a load of different variations but none felt good on knees so decided to fuck it and leave them a week.

Hanging Leg Raises
5 x 10

Skipping 150 (tried double unders unsuccessful, one leg skips sort of successful)


#17

11/01/17
Tried to do medicine ball throw upwards not enough clearance so did Band warm-up
Press 5/3/1
38 x 5
43 x 3
48+ x 8
38+ x 8

Close Grip Bench
57.5 5 x 10

Barbell Bent over Rows
65 5 x 10

Biceps, Band Pull aparts, Band Pushdowns, Skips


#18

13/01/17
Deadlift 5/3/1
109 x 5
123 x 3
138+ x 7 pr
109+ x 8

High Bar Squat
65 5 x 10

GHR
3 x 10

Ab Wheel
3 x 10


#19

14/01/17
Bench 5/3/1
56 x 5
64 x 3
71+ x 8 pr
56 + x 8

Press 5 x 10
38.5 3 x 10 couldn’t hit the 50 reps with this weight so dropped down a bit
35 2 x 10

Chins Negatives
4 x 10
2 x 5

Biceps, Pull apart’s 100, Skipping 200


#20

16/01/17
Agile 7 (no rollover V sit) and Jumps
Squat 5/3/1
90 x 5
102 x 3
114+ x 1 pr but TM is way to high resetting it to 85% of my calc max of 118 so TM is 90 kg very conservative
90+ x 5

RDL
60 x 10
70 4 x 10

Lunges X Knees felt shit they never liked lunges light or heavy

Did a giant set of
10 light double no sleeves leg press
Lot of Skips didn’t count
10 Hanging Leg Raises

For 5 rounds

Now have a week deload
Yay