T Nation

Putters Persuit of Perfection


#1

So i suppose i start with a back story

been training for about 4 years, starting when i was 16 (yes that makes me 20 now), which predictably means i spent the first 2-3 years doing pretty much everything wrong and learning by trial and error. The past 2 years have been spent doing almost exclusively upper body work as the result of a perforated disc in my lower back as the result of a rugby injury. been through some rehab and back into squatting and deadlifting as of this and figured i may aswell start a log.

stats (weights in KG)
height: 5"10
weight: 80 at approx 8% (callipers say 6)
PB bench: 125x1
PB Deadlift: 220x1 (pre injury)
PB Squat: 180x3 (180 x 1pre injury)

On that note however i have always been a 10+ rep kind of guy and only just starting to do more strength based work.

Current split is a 5 day rinse and repeat of
Back
Chest
Shoulders
Arms
Legs
Doing relatively light explosive deads at the start of each workout. 5x5 at around 60% this week, going up to 70% next split

My aims? well to get stronger while mainaining relatively low bodyfat through clean controlled eating. also specific aim to bring up my biceps and shoulders.

enough BS Time for a leg workout.


#2

First real leg workout in 2 years. needles to say felt a little rusty (all in Kgs again)

Jump squats
3 x 60
3 x 80
3 x 100
3 x 120
3 x 140 (more a bop than a real jump here, but the explosive intent was there i promise)

Back squats to/past parallel

3 x 150
3 sets 3 x 160

ATG front squats (heels raised by plates to facilitate)
4 sets 12 x 60

Rear leg raised Romanian Split squats (Back barbell)
4 sets each leg @ 40 kg

finished with some high box jumps. followed by some Calf iso work. No back playup, massive relief


#3

wow, hello beginner doms. looks like todays upper back workout is going to have to have alot of unilateral rowing.


#4

Squats round 2.

Low volume session today, had a rugy fitness drills Session thismorning followed by compound weights circuits which included various squat variations.

Actual gym work

Jump squats

3x110
3x130
3x140

Back squats to parallel
3x150
3x160
3sets 3x170.

Gotta love progress.


#5

Chest day. Went into the workout not really feeling it, blame bryce lawrence for that.

Barbell bench:

8 x 70
8 x 80
8 x 90
5 x 100
3 sets 2 x 105

Barbell floor press: first time on this exersize, think i need practice with arch angles amd shoulder position

15 x 40
15 x 50
15 x 60
10 x 70
3 sets 10 x 80 explosive from rest at the bottom

Guillotine press 3 x 12

D roy raises 3 x 15


#6

Rugby weights session. Rest for the brain having the exersizes and sets
Chosen for you.

Trap bar deadlift 4x6 @130kg

Hanging rows. 3 sets to failure

Single leg leg press 4x 6 each side @ max

One are dumbell bench 3 x 15 e/s

Rear leg elevated split squat 2 x 6 @ 100kg

Trap bar deadlift
3 x 160
3 x 170
3 x 180


#7

performance push AM workout

Barbell bench
8 x 70 kg warmup
5 x 80
5 x 90
3 x 100
3 x 105
3 x 110
3 x 110

Push press with minimal knee kick

5 x 40kg warmup
3 x 50
3 x 60
3 sets 3 x 70kg

weighted dips Bodyweight KG

5 x 20 kg feeler
5 x 25
5 x 30
3 x 35
3 x 40
3 x 45
3 x 45


#8

Second push workout today, some higher rep work.

Guillotine press

5 x 10 @ 60kg controlled concentric

8 x 8 @ 40kg 30 seconds rest. Medium grip OHP

5 x 12 @ 25kg dumbell tricep press.


#9

Feeling pretty drained today, hoping my intense ab doms wont interfere with todays leg session.

10 x 60kg squat warmup

Barbell back jump squats
3 x 100
3 x 120
3 x 130
3 x 140

-Barbell Back squats
3 x 160
3 x 170
3 sets 3 x 180. Who doesnt love a new PB

-ATG squats. Heels on plates, extreme narrow stance (feet touching)
Supersetted with 3 rep barbell curls at the same weight:

4 sets 10 x 50 kg double contraction at the bottom.

-Preacher curls

4 x 8 @ 40kg


#10

Barbell Back Squats

3 x 100
3 x 120
3 x 140
3 x 160
1 x 170
1 x 180
1 x 190
failed on 200. worth a shot, but just wasnt feeling strong today, so close, but a fail is a fail. maybe next week.

ATG close stance squats

4 sets 8 x 90kg

Front squats

3 sets 8 x 90 kg


#11

Shoulder tricep morning strength session

Medium grip OHP

10 x 50 warmup
5 x 60 kg
4 sets 3 x 65kg

All supersetted with hanging leg raises then wide grip barbell curls

Weighted dips. (Bodyweight )

5 x 30
3 x 40
4 sets 3 x 45 kg

All supersetted with weighted decline crunches then narrow grip preacher curls.