Lame name, I know.
My name is Brady. I’ve been lifting on and off for the past 3 years, most of which not being intelligent. I have competed in the UPA twice, totaling 1080 and 1200 as a teen, both at 181.
I do my own programming, which might be a bad idea. However, I like to experiment and see what works. I’m having fun.
Now I’m at college, in my first semester. Things are a little hectic. This log is to help keep me on track with training and diet. Hopefully when I screw up i’ll be mocked, and will be shamed into doing better.
Current Maxes are
475 Back Squat, Belt
335 Bench, 2 ct. pause with wrist wraps
520 Deadlift, belt
Current split is something like this:
Bench: working up to a 1RM, 3RM, or 5RM, then lowering the weight a little and trying to do 5-8 more sets of singles, triples, or fives
5x10ish pressing accessory, something compound
3-5 sets of a fly movement
3-5 sets of a tricep oriented press
Weighted pullups: I’ve been progressing these like a main movement, working up to a top set of 5 and adding 5-10 lbs every week.
After the top set, I take off 1 plate at a time and do two sets with each weight. For example, yesterday’s went like this
a lot of pullups, but i’ve liked it so far
Shrug Variation: 3 high rep sets, 2-3 lower rep sets
Rowing Variation: 3-5 sets
Curl variation: 4-6 sets with a superset here and there
BTN push press: ramped to a 1RM
Normal push press: i’ll take some weight off from the BTN push press, and do 3-5 sets of 8-10
Laterals: 3 sets heavier, 3 sets lighter
High Pull or SGHP or Deadlift variation: work up to a 1RM, 3 RM, 5 RM, drop weight a bit and do some back off sets
Shrug Variation: 4ish sets
100 pullups and 150 dips, back and forth between the two till done.
Various arm work, no more than 10 sets
On top of this, I am helping with an exercise study, which has me squatting 3 times a week and various percentages, rest times, and reps. That will be done with in about 2 weeks.
When that is over, i’ll have a day like this
Back Squat 1RM, 3RM, or 5 RM, then back off sets
Front Squat 5x10
Lunge or Leg Press or something Quad Oriented 5x a bunch
Hamstring Curl 5-8x a bunch
Maybe some calf work
Also, day 4 would have a squatting variation.
I position these days based on feel, and they do not always go according to plan. I like having the freedom. Sometimes I may have another pullup/back day, based on feel. Just depends on soreness and progress.
I’ll do my best to keep the log updated. I have overhead pressing tonight, so that’ll be fun. I’ll put up some progress pictures as well.