T Nation

Dramedy Log

Hello, my name is Mike and I’m from Poland. English is not my nativ language so be forgiving.

I decided to finally start my log somwhere to keep track of my progress and keep me motivated. Since I found here very good and interesting articles I decided to stop here for a bit longer.

My training history include 6 years of voleyball training then 7 years of muay thai with some regional competitions and sometimes lifting as an add on. I got some few injuries in thaiboxing with elbow and had to stop for a long my career. I started to lift more and used several FBW, push pull legs programs but never felt like they’r good for me.

Recently I started to do 5x5 bill star program with nice progress on strenght and also got some mass but still not enough (tho I didnt workout for a hypertrophy yet) In 3 weeks from now I run in “obstacle race” so I decided to start some bar complexes as my strenght and conditioning workouts and also add some intervals then back to normal plan and probably start 5/3/1 n some variations later on

My numbers for now (after 5x5 progg)

age 27
weight 76 kg / 167lb
height 185 cm / 6,1"

Deadlift 160 kg / 352 lb
Squat 5x100 kg / 5x220 lb (ATG)
Bench 90 kg / 198 lb
OHP 5x50 kg / 5x110 lb

GOAL: be stronger obviously, start bulking after I back from holidays (late autumn), “look like a bodybuilder, perform like an athlete” since I might back to thai boxing sometimes (not competetive) n more obstacle races if I like them

I might add some photos of when I started n where Im at now tho its nothing to show off. More like to keep track for my own purposes. Same with videos I might upload to check my form so feel free to comment n get constructive advice

cheers

today last day before first bar complex. tho dunno if I will like it. probably I could start some 5/3/1 plan n do intervals on each day off

deload some conditioning

made total

50 chin ups
50 dips

30 min run

today after short warm up tried first time ever “BEAR” complex

power clean
front squat
military press
back squat
military press repeat 7 times with 5 rounds

each round added 5kg / 10lb

started very low n wanted to finish low also but guess what… made it to 5th cycle of last round only, gassed out totally

went 20-40 kg / 45-88lb

possible reasons I failed :

didnt sleep enough time
my diet suck big time last 3-4 days
new workout for me so didnt know what to expect from it

for now I’m wondering: shall I give it a try n do some different complexes each second day or stick to strenght programm and just add interwals twice a week?

was thinking bout those complexes n my conditioning. general idea is to get stronger and add some mass so I start looking like a man, and that this run is just for fun n start something new I decided to back to strenght training and since I dont have much time during upcoming 3-4 weeks I decided to go for a single cycle of 5/3/1 triumvirate and then when I get more time start BBB routine and then decide whats next.

after taking week zero and trying BEAR complex I felt today like I lost some power already on squats. my diet was terrible last 4 days but I back on track so hoppefully I’l feel better n stronger soon

5/5/5 (8)
squat
65 kg / 143 lb
77,5 kg / 170,5 lb
87,5 kg / 192,5 lb

RDL
5x 10 x 50 kg / 110 lb

hang leg rise
5x 10 x bw

bench press day

5/5/5 (13) !
bp
50 kg / 110 lb
60 kg / 132 lb
70 kg / 154 lb

dips BW
x15
x15
x12
x10
x10

db row
5x10 x 17.5 kg / 38,5 lb

dips was hard from 3rd set. coz of triceps

Deadlift day

5/5/5 (13) !!
dl
92.5 kg / 203.5 lb
107.5 kg / 236.5 lb
122.5 kg / 269.5 lb

45 degree back extension
4x12 20 kg / 45 lb

hang leg rise BW
4x10

since 8-9th rep it went heavy but still doable. could possibly get 1-2 more

busy day. just did major lift n finished

press
5/5/5 (10)

32,5 kg / 71,5 lb
37,5 kg / 82,5 lb
42,5 kg / 93,5 lb

just finished first week

thought squats and press will go a bit better, but bench and deadlifts were above expectation so overall it was a good week I guess

gonna aim to improve squat and press this week

first day week 2

5/5/5 (9)
squat
72,5 kg / 154 lb
82,5 kg / 181,5 lb
92,5 kg / 203,5 lb

RDL
5x 10 x 60 kg / 132 lb

hang leg rise
5x 10 x bw

squats went a lot better but still far from my best performance I belive.

Also decided to go heavier on RDL and added another 10 kg / 22 lb

bench press day

previous workout was 3/3/3 (9) not 5’s ;c

today bench press

3/3/3 (11)
bp
57,5 kg / 126,5 lb
65 kg / 143 lb
72,5 kg / 159,5 lb

incline db bench press
5x10 x 17.5 kg / 38.5 lb

db curls /w fat gripz

2x 15 x 10 kg / 22 lb
2x 15 x 8 kg / 17,5 lb

bench was good according to previous week but should be able to do 1-2 more reps. sadly didnt feel Im gonna make it so did safe reps and moved on to assistance. Incline db press with 3010 tempo went amazing. Decided I need to give some love to my arms but had to adjust weight on curls since fat gripz pump n burn was too much to finish up whole workout

Deadlift day

3/3/3 (6) single before last set
dl
100 kg / 225 lb
115 kg / 259 lb
1 x 170 kg / 382.5 lb !!! ( my new PR )
130 kg / 292.5 lb

Triceps extension
3x12 45 kg / 101 lb

hang leg rise BW
3x10

could get more reps on last set but decided to check out my single. overall I was very happy of this how it went. also its time to stop a bit singles for a while I guess

press
3/3/3 (9)

35 kg / 78,5 lb
40 kg / 90 lb
45 kg / 101 lb

5x 40 kg / 90 lb
11x 35 kg / 78.5 lb

Floor Press

10 x 40 kg / 90 lb
2x 8x 60 kg / 135 lb
2x 3x 70 kg / 157 lb

barbel row

5x 10 x 40kg / 90 lb

2 days to my run

5/3/1 (8)
squat
77,5 kg / 174 lb
87,5 kg / 197 lb
97,5 kg / 219 lb

Leg Curls
5x10 x 75 kg 169 lb

Cable Kneeling Crunch
4x12 50 kg / 112.5 lb

5/3/1 (4)
Bench press
60 kg / 135 lb
70 kg / 157.5 lb
77,5 kg / 175 lb

after obstacle run I made this saturday my joints was totalled. barely finished first ex so decided to go home

Deadlift day

5/3/1 (4)
dl
107,5 kg / 242 lb
122,5 kg / 275,5 lb
137,5 kg / 310 lb

decided Il do just main work this week n gonna give a break to my joints.

OHP
5/3/1 (4)

37,5 kg / 85 lb
42,5 kg / 95 lb
47,5 kg / 107 lb

going for deload week and then starting 3month bbb

5/5/5 (11)
squat
70 kg / 157,5 lb
80 kg / 180 lb
90 kg / 202,5 lb

5x10 x 52,5 kg / 118lb

2x10 hang leg rise (was short on time ;/ )

bench press day

5/5/5 (13) same as week1 cycle1
bp
55 kg / 125 lb
62,5 kg / 140 lb
70 kg / 157,5 lb

5x10 42,5 kg / 95 lb

db row
5x10 x 17.5 kg / 39 lb

supinated db curls (fat grips)
3x10 x10 kg / 22,5 lb

triceps pushdowns
3x10 35kg / 78lb

facepulls
3x10 x15kg / 33,5lb

Deadlift day

5/5/5 (13) !!
dl
97.5 kg / 220 lb
112.5 kg / 253 lb
127.5 kg / 287 lb

5x10 75kg / 170lb (grip started to fall from 4th set)

ab wheel

press
5/5/5 (11)

35 kg / 78.5 lb
40 kg / 90 lb
45 kg / 100 lb

5x10 27.5 kg / 60 lb

50 chins various grips

supinated db curls (fat grips)
3x10 x10 kg / 22,5 lb

triceps pushdowns
3x10 35kg / 78lb

facepulls
3x10 x15kg / 33,5lb

3/3/3 (11)
squat
75 kg / 170 lb
85 kg / 190 lb
95 kg / 215 lb

5x10 x 52,5 kg / 118lb

5x10 ab wheel

could even get 1 more rep on heavy squat but wanted to save sth for next month progress :wink: felt amazing