T Nation

Lurker's Log


#1

Long time lurker, finally got an account because I needed a place to log my training.

Best recent lifts are:
Squat 155 kg/ 342 lbs x 3 (loose wraps)
Deadlift 170 kg/ 375 lbs x 1
Benchpress 100 kg/ 220 lbs x 1
All done weighing around 78-80 kg/ 172-176 lbs


#2

10/11/14

Squats
bar x 5
60 kg x 3
80 kg x 3
100 kg x 2 (added belt)
120 kg x 2
130 kg/287 lbs x 2
140 kg/308 lbs x 2
140 kg/308 lbs x 2
140 kg/308 lbs x 1
140 kg/308 lbs x 1
130 kg/287 lbs x 1

Notes: Lack of sleep made squats harder than they should be, but I managed. A little to much grinding on the last set of doubles with 140 kg/308 lbs, so switched to singles for the rest.

Skullcrushers
bar x 20
30 kg/ 66 lbs x 12
32.5 kg/ 71 lbs x 8
32.5 kg/71 lbs x 6

Notes: meh.

Bulgarian split squats
22 kg/ 48 lbs x 10
22 kg/ 48 lbs x 12

Notes: Just some extra volume. Sweet quad pump.


#3

11/11/14

Paused Bench press (ligth)
bar x 20
40 kg x 5
50 kg x 5
60 kg/132 lbs x 8 (wide grip, legs up)
60 kg/132 lbs x 8 (close grip)
60 kg/132 lbs x 8 (wide grip)

Military press
bar x 10
30 kg x 5
40 kg x 3
50 kg/110 lbs x 3
50 kg/110 lbs x 3
55 kg/121 lbs x 3
60 kg/132 lbs x 2
50 kg/110 lbs x 3
50 kg/110 lbs x 3
50 kg/110 lbs x 3

Barbell curls
bar x 10
30 kg x 6
40 kg/88 lbs x 5
40 kg/88 lbs x 5

Wrist curls
25 kg/ 55 lbs x 50


#4

12/11/14

Deadlift (beltless)
bar x 10
60 kg x 3
80 kg x 3
100 kg x 2
120 kg x 2
140 kg/308 lbs x 1 beltless PR
160 kg/353 lbs x 0 fuck
140 kg/308 lbs x 1
150 kg/330 lbs x 1 PR
140 kg/308 lbs x 1
140 kg/308 lbs x 2
140 kg/308 lbs x 2

Notes: First time pulling heavy without belt. 140 kg and 150 kg sets were smooth, fast and easy, but 160 kg was bolted to the fucking ground. Got pissed, kicked the plates, hurt my foot and tried again. Still not moving an inch. Pulled some more sets and called it a day. I hate deadlifts.

Front squat (easy)
60 kg/132 lbs x 8
60 kg/132 lbs x 8
60 kg/132 lbs x 8

Barbell rows
60 kg x 5
80 kg/176 lbs x 4
80 kg/176 lbs x 4
85 kg/187 lbs x 4
90 kg/198 lbs x 4
90 kg/198 lbs x 2

Ghetto GHR
couple of sets of 4-8


#5

14/11/14

Squat
bar x 10
60 kg x 5
80 kg x 3
100 kg x 2
120 kg x 2
140 kg/308 lbs x 1 (plates hit the safeties, almost lost balance=
140 kg/308 lbs x 2
140 kg/308 lbs x 2
140 kg/308 lbs x 2
140 kg/308 lbs x 1
140 kg/308 lbs x 1

Notes: Really dreaded squattin today, was the last thing I wanted to do. But sometimes you just have to suck it up and go do work. Went a lot better than excpected, and hit a " volume PR " with 140 kg.

Barbell rows
bar x 20
40 kg x 12
60 kg x 8
60 kg x 8
60 kg x 8

Shrugs
100 kg/220 lbs x 10
140 kg/308 lbs x 10
140 kg/308 lbs x 10
140 kg/308 lbs x 5


#6

17/11/14

Squat
Bar x 5
60 kg x 4
80 kg x 3
105 kg/231 lbs x 6
105 kg/231 lbs x 6
105 kg/231 lbs x 6
105 kg/231 lbs x 6
105 kg/231 lbs x 6
105 kg/231 lbs x 6

Notes: Had an unexpected nap 20 min before training, so I was feeling groggy and nauseous through the workout. Luckily, it was just a medium heavy day.

Behind the neck push press
bar x 10
40 kg x 5
60 kg/132 lbs x 2
70 kg/155 lbs x 2
70 kg/155 lbs x 2
70 kg/155 lbs x 2

Notes: Uncomfortable exercise. Hurt my shoulders.

Push press
60 kg/132 lbs x 3
60 kg/132 lbs x 3
60 kg/132 lbs x 3

Notes: Nice and smooth. Did some easy sets just for volume.

Snatch grip high pulls
60 kg x 3
80 kg/176 lbs x 2
80 kg/176 lbs x 2
80 kg/176 lbs x 2
90 kg/198 lbs x 2
90 kg/198 lbs x 2

Notes: Did these pretty light, just to get a feel for the movement.


#7

hey noticed your log, nice lifts. what kind of progression do you use? and how long did it take you to get the behind the neck press to where you have it now? always wanted to try it but never have seems like a different animal than a push press


#8

18/11/14

Deadlift
bar x 5
60 kg x 3
100 kg x 2
120 kg x 2 (added belt=
140kg /308 lbs x 3
140 kg/308 lbs x 2
145 kg/320 lbs x 2
145 kg/320 lbs x 2
145 kg/320 lbs x 2
150 kg/330 lbs x 2
150 kg/330 lbs x 2
150 kg/330 lbs x 2
140 kg/308 lbs x 2

Notes: Really upped the volume this session. Pulls felt solid and strong, especially at lockout.

Barbell rows
60 kg/132 lbs x 8
60 kg/132 lbs x 8
60 kg/132 lbs x 8

Notes: Just light rows, back was already fried.

Barbell curls
20 kg/45 lbs x 10
30 kg/66 lbs x 9
40 kg/88 lbs x 00000

Notes: Totally ran out of energy.

side bends
18 kg/40 lbs x 10
18 kg/40 lbs x 10

Goodmornings
40 kg/88 lbs x 10
40 kg/88 lbs x 10

Notes: Just to stretch my hams and flush erectors with blood.


#9

[quote]skullcrusher89 wrote:
hey noticed your log, nice lifts. what kind of progression do you use? and how long did it take you to get the behind the neck press to where you have it now? always wanted to try it but never have seems like a different animal than a push press[/quote]

Thanks man !
The progression im using rigth now, is trying to do more volume with the same weigths or heavier(80-90 % of 1rm) every session for a set amount of weeks, before I max out, and start over with new percentages.

The behind the neck push presses was just added in this week, so didnt really do a lot of work to get it to where it is now. Really fun exercise, and you can really get some sick leg drive and move some heavy weigths. Might try 80 kg or even more next btnpp session. Just be careful, can really hurt your sholuders if you do not have proper shoudler mobility.


#10

Very nice progression man. How long do workouts usually run? Do u have great recovery?And how long have u used that progression? I like the way u set ur workouts up, so I’m thinking I might borrow some of ur ideas when I run my plan into the ground


#11

19/11/14

Bench press
Bar x 15
40 kg x 10
50 kg x 5
60 kg x 4
70 kg x 2
80 kg/176 lbs x 4
85 kg/187 lbs x 3
85 kg/187 lbs x 3
85 kg/187 lbs x 3
87.5 kg/192 lbs x 3
85 kg/187 lbs x 3
80 kg x 1

Front squat
Bar x 5
60 kg/132 lbs 3 x 8

Bench lockouts
60 kg x 10
80 kg / 176 lbs x 20
100 kg/ 220 lbs x 8

Upright rows
20 kg x 21
30 kg x 21
30 kg x 21
30 kg x 12


#12

[quote]skullcrusher89 wrote:
Very nice progression man. How long do workouts usually run? Do u have great recovery?And how long have u used that progression? I like the way u set ur workouts up, so I’m thinking I might borrow some of ur ideas when I run my plan into the ground[/quote]

Most training sessions last about an hour or so. And my recovery is pretty decent, being 19 has its benefits. Just started using the progression a couple of weeks ago, feels like its working well so far. Will max out in a few more weeks to find out how well its working. Cant take all credit for my workout setup, as its a program made by Jamie Lewis,(The CnP guy, former world record holder at 181), with a few personal twists and an added progression model.


#13

24/11/14

Squats
bar x 10
60 kg x 3
80 kg x 2
100 kg x 2 added belt
120 kg x 2
130 kg/287 lbs x 2
135 kg/298 lbs x 2
135 kg/298 lbs x 2
135 kg/298 lbs x 2
135 kg/298 lbs x 2
140 kg/308 lbs x 2
150 kg/330 lbs x 1 added wraps
165 kg/364 lbs x 1 PR

Notes: Planned to just go for volume at decent intensity, but squats felt so good, so added wraps and went for a PR. 165 kg/364 lbs went up nice and smooth. Had at least 5-10 kg more in me. Want 180 kg/400 lbs ++ in 3-4 weeks.

Skullcrushers
20 kg/44 lbs x 12
30 kg/66 lbs x 12
30 kg/66 lbs x 10

Bulgarian spilt squats
20 kg/44 lbs x 8

Split squats + Squats + front squats
20 kg/44 lbs x 8,12,12 constant tension.


#14

25/11/14

Paused Bench Press (legs up)
Bar x 10
40 kg x 5
60 kg/132 lbs x 8
60 kg/132 lbs x 8
60 kg/132 lbs x 8

Note: Fast and easy.

Military press
bar x 10
40 kg x 3
50 kg/110 lbs x 3
55 kg/120 lbs x 3
55 kg/120 lbs x 3
55 kg/120 lbs x 3
50 kg/110 lbs x 3
50 kg/110 lbs x 3
50 kg/110 lbs x 3
50 kg/110 lbs x 3

Barbell curls
bar x 12
30 kg/66 lbs x 10
40 kg/88 lbs x 3

meh…

Wrist curls
30 kg/66 lbs x 50 PR


#15

27/11/14

Deadlift
bar x 10
60 kg x 3
100 kg x 2
120 kg x 2 added belt
140 kg/308 lbs x 2
160 kg/353 lbs x 1
160 kg/353 lbs x 1
160 kg/353 lbs x 1
140 kg/308 lbs x 2

Snatch Grip deadlift
140 kg/308 lbs x 1 PR

One arm deadlift (straps
100 kg/220 lbs x 1 PR

Notes: Felt like shit. Tired and exhausted from a hard day at work, so cut the workout short.


#16

01/12/14

Squat
bar x 10
60 kg x 5
80 kg x 3
100 kg x 2
120 kg/265 lbs x 2
130 kg/286 lbs x 2
145 kg/320 lbs x 2 unwrapped PR
145 kg/320 lbs x 2
145 kg/320 lbs x 2
120 kg/265 lbs x 3
120 kg/265 lbs x 1

Felt good. Squats are progressing well.

Push Press
bar x 10
40 kg x 3
60 kg/132 lbs x 3
60 kg/132 lbs x 3
60 kg/132 lbs x 3

Light, trying to get the right timing.

Alternating db curls + Barbell curls superset
12 kg/26 lbs x 10 x 20 kg/45 lbs x 15
15 kg 33 lbs x 6 x 20 kg/45 lbs x 12

Crossbody curls
15 kg/33 lbs x 6
barbell curls x 10


#17

02/12/14

Bench press
bar x 10
40 kg x 12
50 kg x 10
60 kg/132 lbs x 10
65 kg/143 lbs x 8
70 kg/154 lbs x 6
75 kg/165 lbs x 4
80 kg/176 lbs x 2
85 kg/187 lbs x 2
77.5 kg/170 lbs x 4
72.5 kg/160 lbs x 6
67.5 kg7149 lbS x 8
62.5 kg/138 lbs x 10

Triceps Pushdowns
20 kg x 100 total reps

Pullups
bw x 30ish total reps


#18

04/12/14

Deadlift
bar x 10
60 kg x 5
80 kg x 3
100 kg x 2

Sumo deads
120 kg/265 lbs x 2

SLDL
120 kg/265 lbs x 2

Barbell hack squat
100 kg/220 lbs x 2
120 kg/265 lbs x 2

Conventional deadlift DOH
120 kg/265 lbs x 2

Snatch Grip deadlift
120 kg/265 lbs x 2

Power clean
80 kg/176 lbs x 1

Notes: Just a light pulling session, planned to do 5x5x120 kg, but decided to just mess around with various kinds of floor pulling.


#19

08/12/14

Bench press
Bar x 15
40 kg x 10
60 kg/132 lbs x 10
65 kg/143 lbs x 8
70 kg/154 lbs x 6
75 kg/165 lbs x 4
80 kg/176 lbs x 2
90 kg/198 lbs x 2
80 kg/176 lbs x 4
77.5 kg/170 lbs x 6
75 kg/165 lbs x 8
70 kg/154 lbs x 10


#20

09/12/14

Squat
bar x 10
60 kg x 4
80 kg x 2
100 kg x 2
120 kg x 2 added belt
130 kg/287 lbs x 1
140 kg/308 lbs x 1
150 kg/330 lbs x 1
160 kg/352 lbs x 1 PR

new unwrapped pr. Sank it really deep, and had to fight for every inch on the up. Crazy grinder.