my name is Viktor and i’m from Germany. So please apologize my bad english!
I got inspired by the other training logs and now i want to start my own, i really hope you guys will have fun reading it and maybe give some advices and tipps.
My trainingcareer starts with the age of 15 years… im 26 now…the last 10 years i switched very often, i did many sports for example taekwondo, kickboxing, track running, sprinting, throwing, muay thai, bbj, mma, swimming, table tennis…now i’m on my way to my blackbalt degree in taekwondo. It’s not very challenging. Because of that i got time to train a little bit more and…a lot of harder.
My current stats:
100kg Bodyweight at a heigh of 185cm (do the math )
Deadlift 180kg with Belt and Hookgrip
Squat 160kg with Belt and Liftingshows
Bench 105kg x 3 without anything
Press 60kg x 6
My Goals are:
As you can see, i don’t like Squats. Every time i squat i will get injured… Hip/ Groin pain, lower back pain and on and on and on. I know that my technique is bad, but i really gave up and doing FrontSquats from now on. Its okay, because i don’t train to compete in a powerlifting meet. My Front Squat is 105kg x 6.
I want to do a Westside Barbell inspired Programm (I did SS, 531 and Push/Pull the last months)
Its a 3 Days a Week split:
Day One - Lower Body Max Effort
A )Max Effort Lift (Deadlift, Front Squat, …)
B) Single Leg Quad Movement (Stepups, Lunges, Bulgarian Split Squat, …)
C) Glute / Ham Exercise (RDL, Pull-through, GHD, …)
D) Ab Training (Situps, Plank, Sideplank, …)
E) (Farmer Walk, Grip, Stepper etc… depends on power, time and motivation)
Day Two - Upper Body Max Effort
A) Max Effort Lift (Benchpress, Press, Floor Press)
B) Supplemental Lift (same as Main lift, because i want to improve my technique)
C) Rowing (Barbell, Dumbell, Machine)
D1/2) Traps (Dumbell, Barbell, …)+ Band Pull Aparts
E) Curls (Hammer, Alternating, Barbell, Machine…)
F) Ab Training (Situps, Plank, Sideplank, …)
Day Three - Dynamic Effort Day
A) Lower Body Dynamic Lift
B) Upper Body Dynamic Lift
C) Weakness Training (Upper Back, Abs, Grip, Shoulders)
I want to switch the main lifts every 3 to 4 weeks. As i said befor, my goal is more strength and i really hope this program will bring me there.
I wish all of you much fun reading this and i hope you will enjoy it
Greetings from Germany