T Nation

Kanti's Training Log


#1

After long years of lurking on this site, I decided to post a training log here.

I first started training seriously at age 20, or at least I thought I was serious about it. At this time I also played american football on an amateur level in the Hungarian American Football League. This went on for a few years.
Now, after about 1.5 years out of training due to several reasons, I now restarted training in my old gym.

I'm doing Starting Strength, training 3 days/week most of the time.
I've been at it for 3 months now.

My current numbers:
BW: 82 kg
Height: 178 cm

Squat: 87.5 kg X 5 reps
Bench press: 71 kg X 5 reps
Deadlift: 125 kg X 5 reps
Press: 46.5 kg X 5 reps
Power Clean: 55 kg X 3 reps

I don't plan to compete or anything, just want to bring up my numbers. As long as SS keeps getting results, I'll definately stick to it, although I'm eyeing with 5/3/1 on the long term.

I'll plan to post my results in a weekly summary.


#2

Good to see a new log,

What are your goals, out of interest?


#3

Thanks. I wanted to provide my goals with the original post.

Training goals by the end of 2015. All of them are 1RM.
Squat: 110 kg
Bench press: 90 kg
Deadlift: 150 kg
Press: 60 kg
Power clean: 65 kg

My weakest lift has always been the BP because of relatively long arms, therefore I expect it to be the hardest to achieve.
Overall my lower body seems to develop better than the upper body.


#4

It’s been a while since my first post and I did not stick to my plan of weekly updates. I had a week off due to vacation training right after I started this thread - maybe it was not the best timing.

Anyways I’m back to my training schedule after the vacation.
Last two trainings before vacation:

10-Oct-2015
Squat: 90 kg x 5/5/5
Bench press: 72.5 kg x 5/4/4
Deadlift: 130 kg x 1

12-Oct-2015:
Squat: 91 kg x 5/5/5
Press: 48.5 kg x 5/5/5
Power Clean: 60 kg x 3/2/3/3/2/2

Trainings after 1 week off:

22-Oct-2015:
Squat: 81.5 kg x 5/5/5
Press: 44 kg x 5/5/5
Power Clean: 52.5 kg x 3/3/3/3/3

25-Oct-2015
Squat: 87.5 kg x 5/5/5
Bench press: 64 kg x 5/5/5
Deadlift: 120 kg x 5

27-Oct-2015:
Squat: 88.5 kg x 5/5/5
Press: 46 kg x 5/5/5
Pendlay rows: 50 kg x 5/5/5/5
Cable rows: 50 kg x 10/10/10
(left wrist started hurting, hence I skipped cleans and tried to replace with rows)

29-Oct-2015
Squat: 90 kg x 5/5/5
Bench press: 69 kg x 5/5/5
DB row: 20 kg x 10, 23 kg x 12/12
Hyper extensions: BW x 15, +5 kg x 12/12
(wrist still hurting)

03-Nov-2015:
Squat: 91 kg x 5/5/5
Press: 47.5 kg x 5/5/5
Chinups: BW x 3/4/4/3/2/2
Face pulls: 35 kg x 20/20

04-Nov-2015
Squat: 72.5 kg x 10/10 (deload)
Bench press: 71 kg x 5/5/5
Deadlift: 130 kg x 5

07-Nov-2015:
Squat: 92.5 kg x 5/5/5
Press: 48.5 kg x 5/5/5
Hang cleans: 50 kg x 3/3/3/3/3


#5

Only two days of training this week. Left wrist still hurts, therefore I have to skip cleans and other heavy pulling until it heals.

10-Nov-2015
Squat: 94 kg x 5/5/5
Bench press: 72.5 kg x 5/5/5
One arm DB rows: 25 kg x 10/10/10
Face pulls: 35 kg x 20/20/20

13-Nov-2015:
Squat: 95 kg x 5/5/5
Press: 49 kg x 5/4/4


#6

It’s been a while since my last post - I’ve been through a very busy period.

17-Nov-2015
Squat: 96 kg x 5/5/5
Bench press: 73.5 kg x 5/5/5
One arm DB row: 25 kg x 10/10/10

20-Nov-2015:
Squat: 97.5 kg x 5/5/5
Press: 48.5 kg x 5/5/5
Chin-ups: BW x 4/4/4/4
Hyperextensions w/ 5 kg plate held behind head 10/10/10

23-Nov-2015
Squat: 99 kg x 5/5/5
Bench press: 73.5 kg x 5/5/5
Face pulls: 35 x 20/20/20

I got a bad case of flu and was unfortunately out of training for the next two weeks. I had to deload and cut back on weight which was a pity.

08-Dec-2015
Squat: 85 kg x 5/5/5
Bench press: 67 kg x 5/5/5

11-Dec-2015:
Squat: 87.5 kg x 5/5/5
Press: 47.5 kg x 5/5/5
One arm DB row: 25 kg x 10/10/10

15-Dec-2015
Squat: 90 kg x 5/5/5
Bench press: 70 kg x 5/5/5
Chin-ups: BW x 4/4/4
Face pulls: 35 x 20/20/20

17-Dec-2015
Decided to have some fun this day and tried some singles. It was fun! :slight_smile:

Press: 50 kg x 5/5/5, 52.5 kg x 1, 53.5 kg x 1, 55 kg x 1
Deadlift: 130 kg x 3, 135 kg x 1, 140 kg x 1

22-Dec-2015
Squat: 92.5 kg x 5/5/5
Bench press: 72.5 kg x 5/5/5
Hang clean: 40 kg x 5/5/5

24-Dec-2015
Squat: 94 kg x 4/5/5
Press: 51.5 kg x 5/3, 49 kg x 3

27-Dec-2015
Gym closed, I went to the local fitness park and did some pulls/chins.
Total of 30 reps, followed by leg assisted pulls ups (6/6/6) to train the top half of the movement better. I plan to incorporate this into my weekly program on Sundays.

29-Dec-2015
Squat: 95 kg x 4/5/4/2
Bench press: 74 kg x 5/5/5
Hyperextensions w/ 5 kg plate held behind head 15/15/15
Face pulls: 35 x 25/25/25

31-Dec-2015
There was a small community event at the gym this day.
2016 squat reps had to be done with 50 kg weight. There were about 20 of us, I contributed with 80 reps (20/30/25/5). It was a fun event to celebrate the new year.


#7

03-Jan
Chin-ups 30 reps total
Leg assisted pulls ups: 8/8/8

05-Jan
I felt it was time to test my 1RMs to see if I reached my trainings goals.
So I did:
Squat: 110 kg x 1, followed by 112.5 kg x 1.
Bench Press: 87.5 kg x 1, followed by 90 kg x 1.

Although these are not outstanding numbers, I still feel great for managing to achieve my goals (especially in the BP) especially if I take into considerations the setbacks I had (illness, wrist injury).
In second half of the week I will test my press, deadlift and power clean also.


#8

The new forum design makes my posts look kinda weird… anyways, on Friday I finished testing my 1RM for the Press and Deadlift.

08-Jan
Press: 60 kg x 1, my second attempt of 62.5 kg failed.
Deadlift: my first and second attempt with 150 kg failed. I pulled 145 kg x 1.

I decided not to test my Power Clean as I did not do any lately. I will incorporate it again into my training routine as I love doing Cleans. It was a pity I missed my deadlift goal, but it not a big deal I guess. I ceratinly have to deadlift more and perfect my technique.

Also to change up my training a little I will drop Starting Strengh and begin 5/3/1. I feel it was becoming harder to maintain the schedule of SS, 5/3/1 offers some more flexibility. I plan to train 3 days a week and also start doing some conditioning. This week I did some weighted vest walking w/ my 10 kg vest.


#9

Finished my first cycle in 5/3/1.

12-Jan-2016
Bench press: 62.5 kg x 5, 67.5 kg x 5, 70 kg x 10
DB bench press: 20 kg x 10/10/10
One arm DB rows: 25 kg x 15/15
Cable face pulls: 20 kg x 20, 35 kg x 20/20

16-Jan-2016
Squat: 67.5 kg x 5, 77.5 kg x 5, 87,5 kg x 5
Hang Clean: 40 kg x 5, 45 kg x 5/5/5/5/5
Sit-ups: 20/20/20/20

18-Jan-2016
Press: 42.5 kg x 5, 45 kg x 5, 47,5 kg x 7
Dips: 7/7/6/10
Inverted rows: 10/8/8/6/4/4

21-Jan-2016
Deadlift: 97,5 kg x 5, 105 kg x 5, 110 kg x 8
Front Squats: 40 kg x 8/10/10

23-Jan-2016
Bench press: 65 kg x 3, 70 kg x 3, 75 kg x 7
DB bench press: 20 kg x 15/15/12
One arm DB rows: 25 kg x 15/12, 20 kg x 20

26-Jan-2016
Squat: 82.5 kg x 3, 87.5 kg x 3, 92,5 kg x 5
Romanian Deadlift: 70 kg x 10/10/10/10
Sit-ups: 25/25/25

29-Jan-2016
Press: 45 kg x 3, 47,5 kg x 3, 50 kg x 5
Dips: 6/12/10/6/6
Inverted rows: 10/8/6/5/5/3/3

30-Jan-2016
Deadlift: 105 kg x 3, 110 kg x 3, 117,5 kg x 6
Front Squats: 40 kg x 8/12/10/10

03-Feb-2016
Bench press: 70 kg x 5, 75 kg x 3, 77,5 kg x 5
DB bench press: 20 kg x 15/15/13
Cable face pulls: 30 kg x 25/25/25/20

05-Feb-2016
Squat: 87.5 kg x 5, 92.5 kg x 3, 97,5 kg x 2
Romanian Deadlift: 80 kg x 8/8/8/8
Sit-ups: 25/25/25

12-Feb-2016
Press: 47.5 kg x 5, 50 kg x 3, 52,5 kg x 3
Dips: 5/4/8/6/7
Pull-ups: 5/5
Inverted rows: 10/8/4/4/40

13-Feb-2016
Deadlift: 110 kg x 5, 117,5 kg x 3, 122,5 kg x 5


#10

Finished my second cycle in 5/3/1.

17-Feb-2016
Bench press: 65 kg x 5, 70 kg x 5, 72,5 kg x 10
DB bench press: 21 kg x 10/10/8/8/8
One arm DB rows: 21 kg x 15/12
Cable face pulls: 25 kg x 20/20/20/20

19-Feb-2016
Squat: 80 kg x 5, 85 kg x 5, 90 kg x 6
Leg Curls: 40 kg x 6/6/6/6
Hyper extensions: 20/30
Cable crunch: 40 kg x 20, 55 kg x 20

20-Feb-2016
Press: 42.5 kg x 5, 45 kg x 5, 50 kg x 5
Inverted rows: 10/8/6/5/5/6
Cable Pushdowns: 30 kg x 10, 35 kg x 8/8/8/8

25-Feb-2016
Deadlift: 102,5 kg x 5, 107,5 kg x 5, 115 kg x 8

27-Feb-2016
Bench press: 67,5 kg x 3, 72,5 kg x 3, 77,5 kg x 7
DB bench press: 21 kg x 12/12/10/8/8
One arm DB rows: 21 kg x 15/15/15

04-Mar-2016
Squat: 85 kg x 3, 90 kg x 3, 95 kg x 3
Romanian Deadlift: 80 kg x 6/8/8/6
Cable crunch: 55 kg x 20/20/20

07-Mar-2016
Press: 47,5 kg x 3, 50 kg x 3, 52,5 kg x 3
Inverted rows: 10/8/6/5/5/3/3
One armed pushups (45 degrees): 8/8/8/8
Cable Pushdowns: 35 kg x 8/8/8/6/6

11-Mar-2016
Deadlift: 112,5 kg x 3, 117,5 kg x 3, 122,5 kg x 6
Front Squats: 50 kg x 8/8/8/8
Leg raises: 8/8/8/6/6

12-Mar-2016
Bench press: 72,5 kg x 5, 77,5 kg x 3, 80 kg x 5
DB bench press: 21 kg x 10/10/8/8
One arm DB rows: 21 kg x 15/15

17-Mar-2016
Squat: 90 kg x 5, 95 kg x 3, 100 kg x 2
Leg Curls: 30kg x 10/10/10/10
Sit-ups: 50

19-Mar-2016
Press: 47.5 kg x 5, 50 kg x 3, 52,5 kg x 4
Inverted rows: 10/10/7/5/4/4
Cable Pushdowns: 45 kg x 8/6/6, 50 kg x 6/6

23-Mar-2016
Deadlift: 117,5 kg x 5, 122,5 kg x 3, 127,5 kg x 4

I tried several different assistance exercises during this cycle to find out what fits better for me.
Overall I’m not satisfied with the number of trainings per week. I need to force myself to stick to my 3 days/week schedule. Also, I need to do conditioning work!


#11

It’s been a while… I’m through with 4 rounds since my last post. So, here it goes:

Round 3
17-Mar-2016
Bench press: 65 kg x 5, 70 kg x 5, 75 kg x 8
BB rows: 40 kg x 10, 50 kg x/10/8/10/10
One arm DB BP: 22 kg x 10/8/8/8
Cable face pulls: 35 kg x 20/20/20/20

30-Mar-2016
Squat: 80 kg x 5, 85 kg x 5, 92,5 kg x 5
Power Cleans: 40 kg x 5/5/5, 45 x 5/5
Lying leg raises: 10/10/10

1-Apr-2016
Press: 42.5 kg x 5, 45 kg x 5, 50 kg x 5
Inverted rows: 14/10/10/4
Incline one-arm push-ups: 8/8/8

2-Apr-2016
Deadlift: 105 kg x 5, 112,5 kg x 5, 120 kg x 7
Cable crunch 15/15/20
Reverse hypers: 15/15/15

7-Apr-2016
Bench press: 70 kg x 3, 75 kg x 3, 80 kg x 5
T-bar rows: 40 kg x 8, 45 kg x 10, 50 kg x 10/10
DB bench press: 22 kg x 10/10/10

8-Apr-2016
Squat: 85 kg x 3, 90 kg x 3, 97,5 kg x 2/3
Lying leg raises: 10/10/10
Reverse hypers: 15/15/15

13-Apr-2016
Press: 47,5 kg x 3, 50 kg x 3, 52,5 kg x 7
Inverted rows: 10/8/6/6/6
Dips: 10/10/10/10
Lying leg raises: 10/10/10

16-Apr-2016
Deadlift: 115 kg x 3, 120 kg x 3, 125 kg x 7
Front Squats: 50 kg x 8/8/8
One legged reverse hypers: 10+10/10+10

17-Apr-2016
Running 3 km
Pull-ups: 32 total reps

20-Apr-2016
Squat: 92,5 kg x 5, 97,5 kg x 3, 102,5 kg x 2
Bench Press: 75 kg x 5, 80 kg x 3, 82,5 kg x 3
Leg curls: 40 kg x 5/5/5/5/5
Cable face pulls: 30 kg x 20/20/20/20

22-Apr-2016
Press: 50 kg x 5, 52,5 kg x x3, 55 kg x 3
Push press: 60 kg x 3/2
Pendlay rows: 50 kg x 5, 60 kg x 5/5/5/5
Curls: 30 kg x 5/5/6, 35 kg x 3

23-Apr-2016
Deadlift: 120 kg x 5, 125 kg x 3, 132,5 kg x 4
Squat: 70 kg x 12/8
Sit-ups: +5 kg x 15/15/15
Reverse hypers: 15/15/15

Round 4
27-Apr-2016
Squat: 72,5 kg x 5, 82,5 kg x 5, 92,5 kg x 6
Bench press: 60 kg x 5, 70 kg x 5, 77,5 kg x 5
Pull downs: 40 kg x 8, 45 kg x 8/8/8/8
Leg curls: 40 kg x 5/5/5/5
Cable crunch 70 kg x 10/10/10
Reverse hypers: 20/20

29-Apr-2016
Press: 40 kg x 5, 45 kg x 5, 50 kg x 6
Close-grip BP: 50 kg x 10/10/10
One arm rows: 22 kg x 10/10/15

30-Apr-2016
Deadlift: 100 kg x 5, 110 kg x 5, 122,5 kg x 7
Offset DL: +5 kg 8, +10 kg x 8, +15 kg x 8/8/8
Sit-ups: +5 kg x 20/20/20

4-May-2016
Squat: 80 kg x 3, 90 kg x 3, 100 kg x 5
Bench press: 65 kg x 3, 75 kg x 3, 80 kg x 5
DB bench press: 22 kg x 10/10/15
Pull downs: 50 kg x 10/10/10
Leg curls: 40 kg x 5/5/5/5
One-legged reverse hypers: + 5kg x 6+6, BW x 8+8/8+8
Lying leg raises: 8/8/8

6-May-2016
Deadlift: 110 kg x 3, 120 kg x 3, 130 kg x 7
Squat: 70 kg x 15
Sit-ups: +5 kg x 20/30/30

7-May-2016
Press: 45 kg x 3, 50 kg x 3, 55 kg x 3
Close-grip BP: 55 kg x 10/10/10
One arm rows: 23 kg x 10/10/15
Face pulls w/ band: 20/15/15

14-May-2016
Deadlift: 110 kg x 5, 125 kg x 3, 137,5 kg x 3
Press: 47,5 kg x 5, 52,5 kg x 3, 57,5 kg x 2
Sit-ups: +5 kg x 25/25/25
Reverse hypers: 20/20/20

18-May-2016
Squat: 85 kg x 5, 95 kg x 3, 105 kg x 3
Sit-ups: +10 kg x 20/20/20
Reverse hypers: +5 kg x 20/20/20

21-May-2016
Bench press: 70 kg x 5, 77,5 kg x 3, 85 kg x 1
DB bench press: 23 kg x 10/10/12
BB rows: 40 kg x 8, 50 kg x 8/8/8
Cable face pulls: 30 kg x 20/20/20/20

Round 5
Deadlift: 100 kg x 5, 115 kg x 5, 130 kg x 5
Press: 40 kg x 5, 45 kg x 5, 52,5 kg x 5
Push press: 60 kg x 1, 65 kg x 1
One arm DB row: 23 kg x 10, 25 kg x 10/10/10
Cable crunch: 60 kg x 15, 70 kg x 15/15
Reverse hypers: 10, +5 kg x 15/15

3-Jun-2016
Squat: 80 kg x 5, 85 kg x 5, 95 kg x 3/2
Bench press: 65 kg x 5, 70 kg x 5, 77,5 kg x 1
Cable face pulls: 30 kg x 20/20/20/20
Lying leg raises: 10/10/10/10

7-Jun-2016
Deadlift: 110 kg x 3, 125 kg x 3, 135 kg x 4
Press: 45 kg x 5, 50 kg x 3, 57,5 kg x 3
Pendlay rows: 50 kg x 5, 55 kg x 5/5/5/5
BB Shrugs: 50 kg x 8/8/8/8

10-Jun-2016
Bench press: 70 kg x 3, 75 kg x 3, 80 kg x 5
Close-grip BP: 60 kg x 8/8/6/6
Cable face pulls: 30 kg x 25/20/20/15
Incline DB Curls: 10 kg x 8/6/6

17-Jun-2016
Deadlift: 115 kg x 5, 130 kg x 3, 145 kg x 1
Press: 50 kg x 5, 55 kg x 3, 60 kg x 1
Pendlay rows: 50 kg x 8, 55 kg x 8/8/8

Round 6
27-Jun-2016
Bench press: 70 kg x 5, 75 kg x 5, 80 kg x 5
Incline DB bench press: 20 kg x 8/8/8
Incline DB curls: 8 kg x 8, 10 kg x 8/8
Cable face pulls: 30 kg x 20/20/20/20

29-Jun-2016
Squat: 85 kg x 5, 90 kg x 5, 95 kg x 5
Hang Clean: 50 kg x 5, 55 kg x 5/5/5
Leg raises: 8/8/8
Reverse hypers: 15/15/15

1-Jul-2016
Deadlift: 110 kg x 5, 120 kg x 5, 130 kg x 5
Press: 45 kg x 5, 50 kg x 5, 52,5 kg x 3
Sit-ups: +5 kg x 15/15/20

5-Jul-2016
Bench Press: 75 kg x 3, 80 kg x 3, 85 kg x 4
Incline DB bench press: 20 kg x 10/10/18
Incline DB curls: 10 kg x 10, 12 kg x 10/10

9-Jul-2016
Squat: 90 kg x 3, 95 kg x 3, 102,5 kg x 3
Press: 50 kg x 3, 55 kg x 3, 57,5 kg x 4

12-Jul-2016
Deadlift: 120 kg x 3, 130 kg x 3, 140 kg x 4
Sit-ups: +8 kg x 20/20/20
Reverse hypers: 15/15/15

13-Jul-2016
Sprint workout
30 m x 5, 50 m x 5

15-Jul-2016
Bench press: 80 kg x 5, 85 kg x 3, 90 kg x 1
Incline DB bench press: 20 kg x 10/10/15
Incline DB curls: 12 kg x 8/8/8
Cable face pulls: 30 kg x 20/20/20/20

16-Jul-2016
Squat: 95 kg x 5, 102,5 kg x 3, 107,5 kg x 2
Leg raises: 8/8/6
Reverse hypers: 25/20/20

20-Jul-2016
Deadlift: 125 kg x 5, 135 kg x 3, 145 kg x 4
Press: 52,5 kg x 5, 57,5 kg x 3, 60 kg x 2
Sit-ups: +8 kg x 15/15/15
Reverse hypers: 15/15/15


#12

I finished my 7th round of 5/3/1. I’ll continue to keep track of my main lifts, but I’ll skip logging the reps for assistance work here. Although it is an important piece of the training, I have records of them in my training log book.

22-Jul-2016
Bench press: 72,5 kg x 5, 77,5 kg x 5, 82,5 kg x 5
Assistance work: Dips, DB rows, Reverse DB flies

3-Aug-2016
Squat: 90 kg x 5, 95 kg x 5, 97,5 kg x 6
Assistance work: Hip thrusts, sit-ups, leg raises

6-Aug-2016
Deadlift: 120 kg x 5, 130 kg x 5, 135 kg x 5
Press: 50 kg x 5, 52,5 kg x 5, 55 kg x 5
Assistance work: Standing cable crunches, Reverse hypers

10-Aug-2016
Bench press: 77,5 kg x 3, 82,5 kg x 3, 87,5 kg x 3
Assistance work: Dips, DB rows, Reverse DB flies

12-Aug-2016
Squat: 92,5 kg x 3, 97,5 kg x 3, 102,5 kg x 3
Press: 52,5 kg x 3, 55 kg x 3, 57,5 kg x 3
Assistance work: Hip thrusts, Pendlay rows, sit-ups

16-Aug-2016
Deadlift: 130 kg x 3, 140 kg x 3, 145 kg x 4
Assistance work: Squats (light weight for reps), Standing cable crunches, Reverse hypers

19-Aug-2016
Bench press: 82,5 kg x 5, 87,5 kg x 3, 92,5 kg x 1
Assistance work: Dips, DB rows, Face pulls

22-Aug-2016
Squat: 100 kg x 5, 105 kg x 3, 110 kg x 5
Press: 55 kg x 5, 57,5 kg x 3, 60 kg x 2
Assistance work: Sit-ups, Reverse Hypers

27-Aug-2016
Deadlift: 135 kg x 5, 145 kg x 3, 150 kg x 3
Assistance work: Sit-ups, Reverse Hypers

I hit some rep PR’s in squatting and DL which felt really motivating to me. Although I’m still far from being outstanding, I’m satisfied with the program and the progress I amde in the last 7 months.

Kudos to Wendler, and for my powerlifting buddies in the gym, who constantly give me tips and keep encourage me to try myself out at a meet. There’ll be a Deadlifting Meet in October at Budapest… I’m hesitating a bit, but I’m tempted to try it.