Hi everyone. I read this site a lot, but almost never posted. I’ve been lifting fairly serious for about year or so. I’m 23, 6’1 and 192lbs. The thought occured to me to post my current training week, and see if anyone has some good advice to offer. I’ll post weights with it, not because they are at all impressive, but so the relationship in strength between my different lifts can by guaged. This is last weeks log. For the last 10 weeks I’ve been managing to increase my main lifts every week and usually assistance ones too. My deadlift in particular increased 22.5kg in 10 weeks.
Monday
Bench Press: 75kg X 5 5 5 5 5
One and a half rep Bench: 60kg X 4, 4, 4
Tate Press: 15kg X 10, 17.5kg X 7
Barbell Curls: 45kg X 10, 8, 6
Lying Barbell Pullovers: 35kg X 5, 4
No. 2 COC Gripper: right hand 5, 4 left hand 3, 3 partials
Wednesday
Squats: 5 reps of 60kg, 80kg, 90kg, 100kg then triples of 110kg, 115kg and 125kg
Front Squats: 65kg X 8, 8
Seated Leg Raise with dumbell on ankles: 2.5kg X 10, 10
Friday:
Dumbell Shoulder Press: 27.5kg X 5, 5, 5
Speed Bench Press: 45kg X 3,3,3,3,3,3
Bent Over Side plate lifts: 5kg X 10, 10
Crunches: 10kg X 10, 10
Sunday:
Deadlift: 5X60kg then triples with 90, 100, 110, 115, 117.5, 120, 125
Good Mornings: 65kg X 5,5,5,5
Tbar Rows: 42.5kg on lifting end of bar X 8, 8, 6
Russian twists with 2.5kg 10,10,10
I’d like to increase my bench numbers as I’ve had a goal of 100kg single for a bit too long now. I also want to continue my progress in deadlifting and raise my squat by a lot. The problem i have with bench and squat is that i have no spotter and no safety gear, just a bench with racking arms and some free standing squat stands. I’ve never thankfully failed a squat but that means to me i must be training considerably below potential. I’ve failed max benches a few times but i just push the bar off to the side and then wriggle out from under it lol. I feel things are going well, and I dont expect super fast results, so i’m not posting this because i personally feel like there is something wrong. I know how much i need to eat, and i generally do. I sleep well and i train pretty regularly. Like i say its just out of interest, to see what more experienced lifters and others like me say.
Thanks,
Charlie