My Log - Trying to Get Strong

New here and reading through some logs motivated me to start my own and keep track. Squats tomorrow will be the first one.

4 Likes

Will post my current #s and all time best. Currently walking around at about 188 bw and 5’6" 34 years old
.
Best lifts- all time
455 high bar
600 conv DL
335 paused bench

Currently Pushing my strength back up after some set backs. I think my squat is all time high but bench and DL are lagging behind.

440x3 with safety bar squat
485x6 DL
325 paused bench in comp recently

Just doing 5, 3, 1 with squats/DL and my own thing for bench atm.

9 Likes

Bro has won T-Nation Forums already

2 Likes

Monday - Nov 21, 2022

Got off work at 9:30 and in gym before 10 pm - didnt want to be in the gym but made myself stay. bw 186

Side bends
75x20
75x20
75x20

GHR
bwx8
bw+13x8
bw+26x8

Adduction
70x12
90x12
110x16

Low bar- been practicing this to see if it ever gets more comfortable
45x15
135x5
205x5
245x5
285x5
315x10 bar was rolling off wanted 12+
245x10 was going for 20 but couldnt get it set on my back

High bar paused
245x5
245x5

3.5 inch deficit stiffleg DL
225x8
285x8
285x8
285x8
285x8

BW lunges-
5 trips down gym

Been doing low bar last 3-4 weeks but think i’ll go back to high bar/SSB as it just kills my shoulders and I do not enjoy it whatsoever lol

Tomorrow will be paused 2 board bench and illegal wide or close grip + upper body.

3 Likes

Tuesday- Nov 22, 2022 bw 186

Paused 2 board bench
45x20
135x8
185x5
225x5
295x5
300x3
300x4

Paused illegal wide bench
225 5x8

Wide grip lat pull down
150x10
170x10
190x10
210x10

Chest supported incline wide row - 2 sec pause at top for upper back/traps
50s 2x8

Smith JM/extension
95x12
135x8
155x8
155x12

Incline DB Curls
30s 2x12

Overhead single arm tricep ext
2x12

Cable side lateral -
3x12-15

Didn’t feel the strongest today but got enough done. Haven’t done the illegal wide benches in a while and they are down a bit(may be why bench is down some). Will push it up over the next few weeks.

2 Likes

Thursday- Nov 24, 20122 - didnt check bw. Squeezed workout in before work.

Hanging leg raise
2x20

DL
135x5
225x5
315x3
335x5
385x5
435x8 + 1 from last time. Im horrible at reps past 5 as last cycle did 435x7, 460x6, 485x6 lol. Will just try to best these by 1-2 each week before upping the weight and/or volume.

Paused DL- right off floor beltless
315x10

Beltless goodmornings.
145 2x10
155 2x10
165 2x10

Side bends-
75x25, 20

I wanted to do more quad work but needed to get to work.

4 Likes

Friday- Nov 25, 2022

Paused slingshot bench-
45x20
135x8
185x5
225x3
ADD slingshot
275x3
300x5
300x5
300x5

Paused illegal wide grip bench
225x9
225x9
225x7

Smith Barbell rows-
135x10
225x10
225x10
225x12
225x12

Incline Tate ext
25sx15
35sx12
40sx15
45sx12

BB Curls-
45x35
Going to try the 100+ reps here so started out very conservative and will push it each workout.

Side lateral cable-
1x20

Got in after work again and was ready for bed lol. Going to have to sleep some more apparently. Extra work lately has me feeling kind of rundown and weak but will come back.

4 Likes

Monday -November 28, 2022

SSB Front squats
65x10
155x5
205x5
245x5
265x10
245x10
245x10

Smith Hack squats - close stance heels elevated and paused
135 3x10

3.5 Deficit stiffleg DL
225x8
285 4x8

Side bends
75x20
80x15


Tuesday- November 29, 2022

Paused 2 board
45x15
135x8
185x5
225x5
275x1
300x4
315x2
275x6

Paused Illegal wide bench
225x10
225x9
225x9
225x9
225x8

2 board and wide grip are coming back. 2-3 more workouts should be back to near PRs

Wide grip lat pulldowns
150x10
170x10
210x12
210x10

Incline tate ext
30sx15
40sx15
50sx12

Incline DB curls
30sx10
35sx10

Dips-
bw+90x10
bw+90x10

Single arm lateral raise
20x15
25x12
25x10

2 Likes

Thurs- Dec 1, 2022

Adduction
70x12
90x12
110x20

Abduction
90x20
110x20
130x20

Deadlift-
135x5
225x5
315x5
365x3
410x3
460x7 +1 from last cycle

Paused DL - right off the floor
315x10

3.5 inch deficit SLDL
285x10

GHR
bwx8
bw+26x8
bw+26x6
bwx8
bwx10

Lunges- holding 26lb kb
4x8

Hanging leg raise
1x20

Side bends
80x20

Will get in after work tonight or tomorrow for some more bench.

2 Likes