T Nation

Building Some Strength - Training Log

Wanted to start this log so I can track my progress over time.

Stats:
25 male
5 '8
75kg(ish)

06/10/19

Block Pulls (15cm blocks)

70kgx3
120kgx3
170kgx3
220kgx1
260kgx1
285kgx1 (PR)

All beltless, straps from 220kg. In and out in about 35 minutes.

07/10/`9

Banded Curls and Overhead Triceps x sets of 15

Chins
BWx3
BWx5
+12kgx3
+20kgx1
+34kgx1
+40kgx1
BWx3

Dips
BWx8
+12kgx3
+24kgx3
+44kgx5

08/10/19

Left knee felt sore today, so took a long warm up of 20kg kettlebell squats and stretching.

High Bar Squat
60kgx5
110kgx5
140kgx3
170kgx1
140kgx1 (Paused)

Front Squat
110kgx1

Bit of additional information on myself:

I’ve been lifting since about June 2010, trying a lot of different styles (mainly 5/3/1 and then Sheiko for the first 3 years or so).

Right now I’m trying to train everyday, meaning short sessions and usually one main lift. In and out in an hour tops. Fortunately my gym is very nearby.

Best lifts so far are Squat 205kg (450lbs) Bench 117kg (255lbs) Deadlift 265kg (585lbs).

Looking to get all round strength, and maybe even a bit to my bench.

Happy to answer any questions should anyone have them.

09/10/19

Bench Press
20kgx10
40kgx5
60kgx5
80kgx1
90kgx9
80kgx8
80kgx5 (Close grip)
60kgx5 (Wide grip)

Bodyweight 74kg today

10/10/19

Block Pulls (23cm or 18’) - beltless, straps from 220+
70kgx3
120kgx3
170kgx3
220kgx1
270kgx1
300kgx1 (PB) 666lbs
310kgx1 (PB) 683lbs
320kgx1 (PB) 705lbs

Technically all PBs as this is a new height for me. I pull sumo so this is right at my knees. Need to use a stiffer bar and thinner plates. My gym was bumper plates for barbell work so I couldn’t fit more than 320kg on.

11/10/19

Chins
BWx5
+20kgx3
+36kgx2 (PB)
+20kgx3
+20kgx3

Dips
BWx10
+20kgx5
+36kgx5 (PB)
+20x5
BWx10

Assorted banded curls and triceps (mainly overhead triceps)

12/10/19

Squats (low bar, sleeves, beltless)
40kgx5
70kgx5
110kgx3
140kgx1
160kgx1
180kgx1
160kgx2

First time going heavier with squats for a while - still boring.

13/10/19

Bench
20kgx10
40kgx5
65kgx5
85kgx3
95kgx8 (PB)
80kgx3
70kgx5 (close grip, no feet)
70kgx5 (as last set)

14/10/19

Deadlift (sumo, beltless)
70kgx5
120kgx3
170kgx1
220kgx1
240kgx1
250kgx1
220kgx2

All beltless, not feeling sharp so straps from 170. Matches beltless PB.

Quick session - annoying being stared at by a guy and a girl he was ‘training’. So tempted to correct him when he told her my weights (250! Not 240…).

15/10/19

Chins
Bwx20 (recent PB)
BWx5

Dips
BWx30 (PB)

Lots of banded curls and tricep extensions