T Nation

Chalupa's Over-Training Log

powerlifting
strength
bodybuilding

#1

So, I’m gonna start a training log. Just to keep me in check really and to give my future self a timeline. Right now my stats are:

Bench - 275
Squat - 345
Deadlift - 405?

Age 18, Weight 228, BF % 20ish, 6’2

I have that question mark because of right now I only hit that once, and for me I like to say the max that I can hit any day of the week really if someone “challenges” me. For example my actual one rep max on bench if I get hyped up and get a crowd going, is probably 285, squat is 355-360, and here comes the dead lift. In my student rec center my max deadlift was 345. Now I hurt my MCL in my knee and sprained my wrist which led to me taking two weeks off of lifting. So my first day back in two weeks at my home gym I went for 405 and I pulled it.

I fucked up my MCL by swithching to a wide stance squat (so I can keep my back from doing a good morning due to shit ankles) and didn’t worry about form. I know… stupid. Also I’m 228 rn because I dirty bulked for a month.Don’t know how but I did. Anyway I’m gonna deadlift again here in a couple days and I’ll see whats going on, hopefully I can pull that or close to it again. Regardless, Monday, October 23rd I will get back into consistently working out by starting legs.
This is what I look like.

In the front facing one, my abs are flexed hard nothing else.
In the back one, my back is flexed in a lat spread type dealio
in the legs picture my legs are turned out a bit and flexed.

I’ve switched to eating clean, and eating a lot of protein and carbs, instead of doing IIFYM

Here is my template for anyone wondering.
Legs:
Squat:
Warmup
Working set 1 x 3 rep max
WS 2 x 2-3 rep max
WS 3 x 2 rep max
WS 4 x 2 rep max
WS 5 x 2 rep max
WS 6 x 2 rep max

Leg Press:
Warmup
WS 1 x 8-10 of 5 plates (of 45’s on each side)
WS 2 x 8-10 of 5 plates
WS 3 x 8-10 of 5 plates
WS 4 x 8-10 of 5 plates
WS 5 x 8-10 of 5 plates

Standing Calf Raise:
Whatever weight I feel like for 5 sets x 10 reps.
My calves are genetically like 17-18 inches without me working them out…

Leg Extension:
Warmup
WS 1 x 8-10 reps
WS 2 x 8-10 reps
WS 3 x 8-10 reps
WS 4 x 8-10 reps
WS 5 x 8-10 reps

Leg Curls:
Warmup
WS 1 x 8-10 reps
WS 2 x 8-10 reps
WS 3 x 8-10 reps
WS 4 x 8-10 reps
WS 5 x 8-10 reps

Now I will make a new post to this log with the weight I use my true first day back from the MCL tear and wrist sprain. Also I would love any criticism and advice. My goal is to add 5 pounds to my max each workout and so far its working. If anyone has any questions feel free to ask, I’m an open book.

Also my workout split goes in blocks of 4 weeks. where I do Legs, Chest Tris Shoulders, Back Bis, Light Chest Tris Shoulders, repeat. Keeping one day in between squats and deadlifts, and one day inbetween Chest, even tho i only bench heavy on my actual chest day and focus more on incline on light chest day. Confusing kind of I know, I’ll explain in another post. I don’t want to put any more here than I have. Thank you!


#2

So today was leg day. First day back in two weeks it was very rough and I definitly realized that I couldnt just jump back into things. I warmed up squats and did 2 working sets of 315 x 2. The very last 315 rep was very shotty and I didn’t want to hurt my knee again. Okay heres my workout.

Squat: Warmup + 2 x 2
Set 1: 315 x 2
Set 2: 315 x 2

Leg Press: Warmup + 4 x 8-10
Set 1: 405 x 8
Set 2: 455 x 8
Set 3: 455 x 8
Set 4: 455 x 8

Leg extensions: Warmup + 4 x 8-10
Set 1: 160 x 8
Set 2: 160 x 8
Set 3: 160 x 8
Set 4: 160 x 8

Leg Curls: Warmup + 4 x 8-10
Set 1: 125 x 8
Set 2: 125 x 8
Set 3: 125 x 8
Set 4: 125 x 8

I definitely didn’t push myself as hard as I could’ve on the rest of the exercises but my goal is to get back to my 335 x 3 by the end of the month. Anyway this is my log for first day back after patella disclocation and mcl tear (minor).