Hey T Nation, been reading articles and logs here for quite some time, figured i’d start one myself to boost commitment and well, keep a log.
Age - 25
Height - 183cm / 6ft
Bench - 95kg / 209lbs
Press - 60kg / 132lbs
Deadlift - 150kg / 330lbs
Squat - 125kg /275lbs
A little background
I started training on my 22nd birthday, up untill then i haven’t done much physical activities, i tried out alot of different sports when i was younger, but i never really got the hang of any of them, i guess i’d rather just play video games all day.
Had small periods of getting into running and even picked up some weights a couple of times, but again gaming, getting wasted and other stuff just seemed more interesting then trying to improve myself.
Eventually i had enough of my sorry ass, unplugged the PC and started doing training at home and reading up on training, nutrition and whatever, got down to a weight i was happy with and joined a gym, and have been consistently going for now 3 years.
The way that i train is heavily impacted by great coaches and content creators on youtube and other sites like this one, Jim Wendler, Dave Tate, Brian Alsruhe, Matt Wenning, to name a few of the greats.
In terms of nutrition, since i don’t have any goals of losing weight right now, im not doing much to keep that on track, however i do eat pretty much the same everyday, with dinner being the only meal that varies.
Breakfast - Oatmeal w/ protein and fruit
Snack - Fruit
Lunch - lean meat / rice or potato / greens
Snack 2 - Protein & Fruit
Dinner - I tend to keep it pretty simple and just eat something like i did for lunch, but spice it up abit, but i also eat with friends and family alot, so this varies.
I’m starting a new block of training tomorrow, i’m going to use 5/3/1 for progression, add in speed work, technique work or whatever you call it, 10 sets of 1-3 reps, i kinda want to call it dynamic effort work, but i’m not sure that would be correct, and then do 5x8 with a supplementary exercise. Now i absolutely love Brian Alsruhe, so i have to add some stuff inspired by him, so every normal set is supersetted with an antagonist exercise and core work.
Since i train in the morning, i have some time later in the day to add in accessories, so i’ll be doing flyes, rows, curls, extensions and calistenics at home.
The main goal right now is to lift 1/2/3/4 plates in the 4 main lifts, some of them i already got (the press) and im pretty sure i could do the squat and the bench too, haven’t maxed out in a while, obviously this is just a arbituary goal, i basically just want to get stronger and better.
Plan for the next 3 weeks - warmup, 5/3/1 main lift, 10x1-3 opposing lift (squat on dl day), 5x8 supplemental lift,
Supplemental lifts: Close grip bench, Push press, Front squat, Snatch grip RDLs.
Superset exercises - Bench/BB Row, Deadlift/Hack squat, Press/Pullups, Squat/KB Swings.
Accessories - Tricep extensions, Chest fly press, Shoulder raise on upper days, Step-ups, Single legged toe touches, leg curl/extension.
Warmup - Wenning style - Push/pull/core on upper days, Swings/Squats/Hip Thrusts/Core on lower days, adding in triceps for bench days, external rotations for press days.