T Nation

Dramedy Log


#1

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


#2

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


#3

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?


#4

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


#5

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


#6

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


#7

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


#8

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


#9

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


#10

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


#11

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


#12

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


#13

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


#14

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.


#15

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


#16

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 ;/ )


#17

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


#18

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


#19

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


#20

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