I will be starting this log soon, finally finished building my home gym. Oh yes. Been away of the gym for 3 months, lost a lot strenght and now it is time to claim it back. Oh yes. WOOT WOOT
Goals: finally reach 405 on squat. I will stop deadlifting until I get to 405x10
315 bench
All time record: 375x2 squat
275x3 bench, 120lbs flat DB
520x1 deadlift, 505x4
Bw+135x3 chin, BW+125 dips
315 lbs BB row
Squat (all x 5 unless indicated)
Bar x many x 2
95
135
185
225
245
265
290
310x3 (x5 would have been easy if I didnt have that minor injury thing)
225x15. (x20 last time. I will get back on track)
Romanian
(all x 10 unless indicated)
135
225
275
315
345
375x5. Bof
Leg extension with the thing on my bench. Almost flipped over. Not much rangr of motion, I will set this up diff. next time
As you can see I dont like to do a lot of diff. exercise and alot of volume.
Quote of the day: —Dominus con ergo sum, tu tuo labiscum.— Doesnt mean anything but it sounds good
Bench (x5)
45
95
136
185
205
215
225x4 what is that I dont even
195x8-9 when your heavy set dont cut it it’s fun to have a good back-off set
Row (x5)
45
135
185
225
245
265
285 loose form
295x4 loose
235x11 (8 or 9 with a squeeze) strict form
At this point I realise I need 2 sets of clamps for my DB. Go to the store and resume training later
6hour later
DB incline: with my obese handle jumbo dumbell and clamps like dirty littles knives this exercise is too dangerous and inconvenient
DB row: wheww it’s not the same thing as with normal handle. Ramped to 100, too light too hard to hold
DB flies: LOVE this with big handle. Never felt my pecs that much, I will do this exercise all the time
Still not a great workout. Definitely a little step backward on bench as I hitted 235x5 last time. Rows were ok
Power clean (first time ever, 3reps)
45
95
115
136
155
170
185 pretty heavy
speed squat (3 reps, the grade stands for the explosiveness. I stop at C-)
Warm up
205: C
C
C-
Front squat (x10)
45
135
185
225
245x7
Later
Squat
205:C
C
C
C
It’s always nice to find someone who has similair numbers, it makes it more interesting to see the way they train and progress… ill be following!
Yesterday: arms
Decline CGBP: Ramped to 225, 6-8 rep range. then ramped down. I am currently experimenting what I can do in my new gym. It worked out well but I dont like this exercise
BBcurl: ramp to 125 and down to 95. Weak.
Skullcrusher: too much inflammation. Stopped early
Horrible session to forget.
Today: shoulder and back
Military press, strict, 5 rep
45
95
115
135
145
155
165
175x3. the 4rth rep is near
135x9,x4. I will bring this to 10 and 10
Pullup, wide grip, 6 reps
Bw
25
35
45 (2 last reps looser)
55x3
Bwx10?,x8. very strict.
DB shoulder press, 10 reps
45
65
80x9?
75x10?
Rope kneeling lat pulldown, high reps
Couple of sets and a big drop set with all the stack
Great pump and feel as usual
Lat raise, 10 reps
27.5
35
40
40 drop 32.5 drop 25. 15-20 reps total
Solid session at the gym. I will miss the standing press and pulley as I cant do it at home.
[quote]BlackLabel wrote:
It’s always nice to find someone who has similair numbers, it makes it more interesting to see the way they train and progress… ill be following![/quote]
X2 for your log
Squat (x5)
45
135
185
225
245
265
290
310x4
225x17
Romanian (x10)
45
135
225
275
315
345
What a weird session. During the whole time I felt like my bones were gonna snap and I was dizzy towards the end. On the romanians DL I was gassed out at 345x10 and couldnt even lift 375. Nevertheless progress is progress. Even if I had no explosiveness at all I managed a better performance on squat than last time. Looking forward to a day when I will feel good.
Bench (x5)
45
95
135
160
185
205
215
225
195x? 8-10
BBrow (x5)
45
135
185
225
245
265
285 too heavy. Stop
235x9? (6-7 with a squeeze)
Incline bench (first time in long. I was almost shaking) (x10)
45
135
155
175
DBrow, 2inch handle, deadstop 1-2sec squeeze, (10 reps)
20
40
60
80
100
Ok session. Not good but not bad
Powerclean (x3)
45
95
115
135
155
175
195x2 super heavy
175x2 complete
155
135
Speed squat (x3)
Warm up
205: C C C C C C C- C-
Front squat (x10)
45
135
185
225
245x8
Ok session. Hard to get into it at first
Fr
Military Press (x5)
45
95
115
135
145
155
165
175x3
135x9, x4
Wide pull ups (x6)
Bw
25
35
45
55x4~+
Bwx2xmax
DBshoulder press (x10)
45
65
80x8+
75x7
Felt very weak
Ropeknee row
-yes
Lat raise
27.5x23
Ok
55
Woops I skipped my arm day by mistake. Guess what I am doing tommorow
CG chin (x5)
BW
25
45
70 top half
80x3 top half
More for the priming than the muscle
Dips (x5)
Bw
25
45
70
90
110
125x2
80x10
Bbcurl (x8)
45
95
110
120
130x6-7?
105x11?
Skullcrusher(x8)
45
95
110
120
130x2
105x13?
Did this very fast as I had other obligation
Squat (x5)
45
135
185
225
245
265
290
310
225x18
Romanians (x10)
45
135
225
275
315
345
375x6
Leg extension
not a good session
Bench (x5)
45
95
135
160
185
205
215
225
200x7
BB row (x5)
45
135
185
225
245
265
285~
295x4~~
Incline bench (x10)
45
135
155
175
185x5
Fat DB row, deadstop, 1-2sec squeeze (x10)
20
40
60
80
100
110x3
Started out bad it was ok after. So ok-ish session
Powerclean (x3)
45
95
115
135
155
175
195x2 (1,x,1) felt heavy. not super heavy
175
155
135
Speed squat (x3)
Warmup: 45,135, 160
205: C
C
C
C-
C
C
C
C-
feeling not explosive
front squat (x10)
45
135
185
225
245x something hurt in my back on the first rep. stop. better luck next time
session was short of being ok. I am disappointed that I didnt do the set with 245 on front squat
It seems like you have been having a lot of poor sessions lately. Have you considered dropping some of the volume for a week and coming back fresh? I don’t know how well you eat or how much sleep you get but you may want to keep an eye on that as well. Some other recommendations I could make would be to get a really good warm up in before hitting heaving lifts and doing some recovery work (if you already do this stuff then nevermind, I’m just going off of what I see in the log.)
congrats with homegym mate 
good luck with the goals man.
ps. like your short and minimalistic approach to training.
[quote]GruntOrama wrote:
It seems like you have been having a lot of poor sessions lately. Have you considered dropping some of the volume for a week and coming back fresh? I don’t know how well you eat or how much sleep you get but you may want to keep an eye on that as well. Some other recommendations I could make would be to get a really good warm up in before hitting heaving lifts and doing some recovery work (if you already do this stuff then nevermind, I’m just going off of what I see in the log.)[/quote]
Thank you for the input. Yes my training is pretty crappy these days and it seems I am starting to plateau. I am not very happy of myself given that I am plateauing at this level of strenght. If you look at my previous short log you’ll see that I was stronger 1 year ago. I lost it all this autumn.
I have to improve my sleeping patterns, my nutrition ( I eat enough but only 3 meals+ 1 before I go to sleep.) hopefully my next training session will be good.
[quote]florelius wrote:
congrats with homegym mate
good luck with the goals man.
ps. like your short and minimalistic approach to training.
[/quote]
Thanks.
I am always trying to add more exercise and volume, albeit gradually.