T Nation

Me Be Training Only Big Strong Compound Movements


#1

As of 09.06.2017
21 years old, Software Engineering student and Developer, based in Sofia, Bulgaria.
178 sentimeters tall, 101kg
Interests are strength training, powerlifting, weightlifting, football and programming.
Training from fall of 2013

This year my goals are:
Squat 200kg / Bench 150kg / Deadlift 250kg / OHP 100kg and 20 pullups and dips at about 90kg, I hope i get there.


#3

06.03.2017

1.1 Squat - 10ั…1ั…160kg
1.2 Pull up- 10ั…1
2.1 Clean - 4ั…4ั…80kg
2.2 Push press - 4ั…10ั…40kg

08.03.2017

1.1 Bench - 6ั…2ั…120kg
1.2 Dumbell row - 6ั…5ั…35kg
2.1 Front squat - 4ั…5ั…70kg
2.2 High pull - 4ั…10ั…40kg

10.03.2017

1.1 Deadlift- 4ั…8ั…115kg
1.2 Dips - 4ั…6
2.1 Pause bench - 4ั…6ั…80kg
2.2 Barbell row - 4ั…12ั…70kg
3. T-bar row - 9ั…60kg / 11,20,10,8 ั…70kg

104.7kg


#4

11.03.2017

1.1 Overhead press - 5ั…3ั…75ะบะณ
1.2 Snatch - 5ั…4ั…60ะบะณ
2.1 Snatch-grip deadlift - 4ั…6ั…100ะบะณ
2.2 Incline bench - 4ั…11ั…40ะบะณ

13.03.2017

1.1 Squat - 4x2ั…160kg / 3,4*ั…150kg
1.2 Pull up- 6x2
2.1 Clean - 4ั…5ั…80kg
2.2 Push press - 4ั…10ั…40kg

15.03.2017

1.1 Bench - 2,3,3,3,2ั…120kg
1.2 Dumbell row - 5ั…6ั…35kg
2.1 Front squat - 4ั…5ั…80kg
2.2 High pull - 4ั…12ั…40kg


#5

18.03.2017

1.1 Deadlift- 10x1x180*kg
1.2 Dips - 10ั…3
2.1 Push press - 4x5x60kg
2.2 Barbell row - 4ั…8ั…80kg

20.03.2017

1.1 Overhead press - 4ั…8ั…45ะบะณ
1.2 Snatch - 4ั…2ั…65ะบะณ
2.1 Snatch-grip deadlift - 4ั…4ั…110ะบะณ
2.2 Incline bench - 4ั…12ั…40ะบะณ


#6

You had me at possible. Welcome back to the logs!!!


#7

Thank you !


#8

22.03.2017

1.1 Pull ups - 1,2,3,1,2,3,1,2,3,1,2,3,1,2,3
1.2 Dips - 1,2,3,4,5,1,2,3,4,5,1,2,3,4,5


#9

24.03.2017

1.1 Squat - 5x3x120kg
1.2 Pull up- 5x2
2.1 Clean - 4ั…3ั…80kg
2.2 Pause bench - 3x6x60kg


#10

25.03.2017

1.1 Bench - 4ั…4ั…75kg
1.2 Dumbell row - 4ั…4ั…35kg
2.1 Front squat - 4ั…5ั…60kg
2.2 High pull - 4ั…7ั…40kg
3.1 Dumbell bench - 16,16,15,12 ั…20kg
3.2 Crossover - 12,12,10,8ั…15kg
4. Rack pulls - 4-5ั…6-7 ั…200kg
5. Plank - 2ั…30+ั…20kg / 2ั…30+ั…40kg

Have been working on this project the last month. Something like here. If there is anyone interested - traininglogs.azurewebsites.net


#11

27.03.2017

1.1 Deadlift - 6ั…2ั…140kg
1.2 Dips - 6ั…4
2.1 Push press - 4ั…3ั…60kg
2.2 Row - 4ั…12ั…60kg


#12

28.03.2017

1.1 Overhead press - 10x1x60kg
1.2 Snatch - 10x1x65kg
2.1 Snatch grip deadlift - 5x110kg / 4x115kg / 3x120kg / 2x125kg / 1x130kg
2.2 Incline dumbell bench - 7x20kg / 5x25kg / 3x30kg / 7x25kg / 5x30kg
3.1 Face pull - 5x12x20kg
3.2 Rear delt on cable - 5x10x10kg


#13

31.03.2017

1.1 Bench - 3x4x115kg / 4x110kg
1.2 Dumbell row - 4x4x40kg
2.1 Front squat - 5x70kg / 4x75kg / 3x80kg / 2x85kg / 1x90kg
2.2 High pull - 7x60kg / 5x70kg / 3x80kg / 7x70kg / 5x80kg
3. PUMP ARMS

Full log Here


#14

08.04.2017 - #1.1

  1. Squat - 10ั…3ั…100kg
  2. Clean - 10ั…3ั…60kg
  3. Bench - 10ั…3ั…70kg
  4. Pull up - 10ั…1 (10)
  5. Snatch - 10ั…3ั…40kg

#15

09.04.2017 - #1.2

  1. Deadlift - 10ั…3ั…120kg
  2. Overhead press - 10ั…3ั…50kg
  3. Dumbell row - 10ั…3ั…30kg
  4. Dips - 3 / 9ั…2 (21)
  5. High pull - 10ั…3ั…40kg

#16

11.04.2017 - #1.3

  1. Squat - 10ั…1ั…140kg
  2. Clean - 10ั…1ั…90kg
  3. Bench - 10ั…1ั…100kg
  4. Pull up - 2x2 / 8x1 (12)
  5. Snatch - 10ั…1x60kg
    6.1 Tricep pushdowns with rope - 5ั…15-10ั…25kg
    6.2 Hammer curls - 5ั…12-8ั…15kg

#17

12.04.2017 - #1.4

  1. Deadlift - 10ั…1ั…170kg
  2. Overhead press - 10ั…1ั…70*kg
  3. Dumbell row - 10ั…1ั…50kg
  4. Dips - 4x3 / 6ั…2 (24)
  5. High pull - 10ั…1ั…70kg

#18

14.04.2017 - #2.1

  1. Squat - 10ั…3ั…100kg
  2. Clean - 10ั…3ั…60kg
  3. Bench - 10ั…3ั…70kg
  4. Pull up - 4x2 / 6x1 (14)
  5. Snatch - 10ั…3ั…40kg

#19

15.04.2017 - #2.2

  1. Deadlift - 10ั…3ั…120kg
  2. Overhead press - 10ั…3ั…50kg
  3. Row - 10ั…3ั…70kg
  4. Dips - 5x4 / 5x3 (35)
  5. High pull - 10ั…3ั…40kg

#20

17.04.2017

1.1 Front squat - 8ั…1ั…80kg
1.2 Dumbell row - 8ั…2ั…35kg
2. Push press - 3ั…1ั…80kg / 1ั…90kg / 1ั…80kg


#21

23.04.2017 - #2.3

  1. Squat - 10ั…1ั…140kg
  2. Clean - 10ั…1ั…90kg
  3. Bench - 10ั…1ั…100kg
  4. Pull up - 4x2 / 6x1 (14)
  5. Snatch - 10ั…1x60kg
    6.1 Shoulder with dumbells outside - 3ั…20ั…4kg
    6.2 Shoulder rotation - 10ั…4ะบะณ / 2ั…15ั…3kg
    7.1 Rear delt cable - 3ั…12ั…10kg
    7.2 Facepull - 3ั…12ั…25kg