New here but have been lurking for a good amount of time. All of my college classes are online and i’ve got a stupid amount of time on my hands right now so I thought a log would give me something to do.
Age: 19y/o, BW is 225.8 as of this morning
I haven’t maxed out on anything recently, so I can only use Rep Maxes
Squat: 490x3, 510x1
Bench Press: 310x5 TnG
Conventional Deadlift FS: 545x3 w/ straps
Biggest concerns for me are injuries. I’ve gotten lucky that I haven’t had any setbacks so far. My Programming is built upon two men I met at my gym, retired powerlifter who totalled 1800ish and another who totalled around 1550.
Squat and Bench Press are my main priorities at the moment. I just got a new pair of Knee Wraps and will be learning how to use them soon, excited to see how much it adds to my raw squat.
Ok enough of the boring things. Thank you for reading this far.
7 Likes
3/12/2022
Had alot of stuff to do today so I could only get in 1 accessory movement.
Flat Barbell Bench Press:
45x40
135x20
185x3
250x3 (Elbow Sleeves)
290x3 (Elbow Sleeves)
315x3 (Elbow Sleeves, Wrist Wraps)
335x3 (Sleeves, Wrist Wraps, Belt)
Reverse Grip Bench Press:
170x12
195x12
205x12
225x12
245x10
Machine Rear Delt Fly Thingy:
80x12
90x12
100x12
110x13 (Failure)
Bench moved surprisingly well. I’m wanting to push up to 340 next week but coach might switch it up on me since he likes doing that shit lol.
3 Likes
3/13/2022
A day late
Raw Back Squat:
45x40
180x8
270x8
330x8
380x8 (Belt)
420x8 (Belt)
Lying Leg Curl Machine:
95x12
105x12
115x12
120x12
95x20
Hyperextensions:
20lb Plate x20
25lb Plate x20
35lb Plate x20
5lb PR, so that’s cool.
1 Like
3/15/22
Accesory Day:
Incline Dumbell Press:
65x15
75x12
85x10
100x8
Incline Dumbell Flyes:
35x15
40x12
45x10
50x8
Reverse Grip Tricep Pulldown (Cable machines are in KG so I converted to lbs):
77x15
110x12
125x10
143x8
Standing Pullover:
93x15
110x12
125x10
143x8
Seated Dips as a finisher
1 Like
3/17/22
Morning Weight: 221.2lbs
Conventional Deadlift Full Stop:
135x20
275x5
375x5
455x5
495x5 (Belt)
520x5 (Belt, Chalk)
Seated Cable Row (Converted to lbs):
154x12
154x12
154x12
154x12
Lat Pulldown:
132x12
154x12
154x12
154x10(Failure)
Shrugs On The Dip Machine (Finisher):
90x12
140x12
140x12
90x20
I had little sleep, but happy with how this training session went. Hoping I can get up to 545x5 eventually.
1 Like
3/19/2022:
Flat Barbell Bench Press:
45x10
155x10
210x5
255x5 (Elbow Sleeves)
295x5 (Elbow Sleeves)
310x5 (Elbow Sleeves, Wrist Wraps, Belt)
316.5x5 (Elbow Sleeves, Wrist Wraps, Belt)
Incline Dumbell Flyes:
30x15
35x15
40x15
Shoulder felt a little iffy on these so I decided to stop after the 3rd set
Machine Rear Delt Fly Thingy:
85x12
100x12
110x12
130x10 (Failure on the 11th Rep)
Standing Military Press:
60x8 60s Rest
60x8 50s Rest
60x8 45s Rest
60x8 40s Rest
60x8 35s Rest
60x8 30s Rest
60x8 25s Rest
60x7 (Failure on 8th Rep) 20s Rest
Tricep Pushdown with W-Bar (Converted to lbs):
77x15
110x15
143x15
159x15
Amazing training session today, was definently on top of it.
Welcome to the log business ahahah and looks like you putting in work.
1 Like
3/20/2022:
Morning Weight: 224.6
Back Squat:
45x10
135x10
190x8
275x8
335x8
385x8 (Belt)
430x8 (Belt, Knee Sleeves)
Leg Extensions:
50x20
70x20
90x20
110x20
Lying Leg Curl:
20x20
60x20
80x20
100x20
Very good training session. Felt a little sluggish on the squat warmups but dug deep and hit a new PR.
2 Likes
3/22/2022
Accesory Day:
Incline Dumbell Press:
70x15
80x12
90x10
105x8
Incline Dumbell Flyes:
40x15
45x12
50x10
55x8
Upright Cable Row w/ W-Bar:
66x15
93x12
110x10
126x8
Reverse Grip Tricep Pushdown w/ W-Bar:
110x15
126x12
143x10
160x8
Standing Pullover:
110x15
126x12
143x10
160x8
Seated Dip Machine (Finisher):
90x15
100x12
115x10
125x8
90x20
Feeling strong with the dumbell incline press. I’m hoping I can get up to the 150s eventually.
3 Likes
Forgot about this video from Pete Rubish. His older deadlift videos are unintentionally hilarious to me just because of how freaking cracked out of his mind he is during warmups lol
3/24/2022:
Conventional Deadlift Deadstop:
Single Leg Curl Warmup: 10lbs for 20 reps each leg, slow and controlled
280x5
380x5
460x5
500x5 (Chalk)
530x4 (Belt, Chalk)
Lying Leg Curl:
40x20
55x20
85x20
100x17 (Failure on the 18th Rep)
Seated Cable Row:
110x12
154x12
198x12
220x10 (Failure on the 11th Rep)
Reverse Grip Lat Pulldown:
70x12
120x12
140x12
160x12
180x7 (Failure on the 8th Rep)
Upright Cable Row w/ Straight Bar:
93x15
110x12
126x10
143x8
Lying Leg Raise on Bench:
2 sets 25 reps
Failed to lockout the 5th rep on my topset for deads. Was stuck a few inches above the knees for a good 6-8 seconds, just didn’t have it in me today. Went a little harder on accessories because of that.
Speed off the floor was incredibly fast though, explosiveness has been improving.
3 Likes
530 damn you crazy strong and doing it for reps!
1 Like
Haha, thank you. I never thought my deadlift was that strong, I’ve been trying to bring it up as best I can but I absolutely hate the movement. Makes it harder to progress when you don’t enjoy it.
3/26/2022:
Got home really late, bodyweight was 221.6lbs
Flat Barbell Bench Press:
225x3
270x3 (elbow sleeves)
305x3 (elbow sleeves, wrist wraps)
325x3 (Elbow Sleeves, Wrist Wraps, Belt)
337.5x3 (Elbow Sleeves, Wrist Wraps, Belt)
Incline Dumbell Flyes at 70 Degree Incline:
20x15
20x18
20x20
Rear Deltoid Dumbell Raise on Low Incline:
10x15
15x15
20x15
Lateral Dumbell Raises:
10x12
15x12
15x15
15x17 (Failure on 18th Rep)
Single-Arm Dumbell Tricep Extensions (First Time Doing These):
10x20
15x20
15x20
Tricep Pushdown with Straight Bar:
93x12
126x12
159x12
176x11 (Failure on 12th Rep)
Decide to do alot of different variations today for my accessories. 2.5lb PR for Bench. Might’ve been able to hit 340x3 but who knows. I’ll have it in the bag next week though.
Shoulder was acting up after benching, so wanted to go light on alot of stuff. Finally getting used to form changes on bench. I was cramping up bad benching on my toes. Transitioned to flat footed benching and it feels great.
3 Likes
3/27/2022:
Bodyweight was 225.2lbs
Back Squat:
Leg Curl Warmup: 10lbs 20 reps each leg
Leg Extension Warmup: 10lbs 20 reps
195x8
280x8
340x8 (Belt)
390x8 (Belt)
435x8 (Belt, Knee Wraps)
Lying Leg Curl:
85x20
100x20
115x20
Leg Extensions:
70x20
110x20
130x20
Seated Calf Raises:
90x10 60s Rest
90x10 60s Rest
90x10 50s Rest
90x10 50s Rest
90x10 40s Rest
90x10 40s Rest
90x10 30s Rest
90x10 30s Rest
90x10 20s Rest
90x10 10s Rest
Tried out the wraps today. I felt that I could’ve gotten an extra 3-4 reps with 435lbs but we decided to stay at 8. We’ll be going back down to heavy triples next week since i’ve been running this rep range for 7-8 weeks now.
I’d say my max is around 540ish raw. But won’t know till we try.
3 Likes
3/29/2022:
Bodyweight was 222.6lbs, 3 hour long session
Accessory Day:
Incline Dumbell Press:
75x15
85x12
95x10
110x8
Incline Dumbell Flyes:
45x15
50x12
55x10
60x8
Lateral Dumbell Raises:
20x15
25x12
30x10
35x8
Honestly went a little too heavy on the Lateral Raises. Going to stay here next week.
Rear Deltoid Dumbell Raise on Low Incline:
20x15
25x12
30x10
35x8
Zottman Curls on Very High Incline:
10x15
15x12
20x10
25x8
Upright Cable Row w/ Straight Bar:
110x15
126x12
143x10
160x8
Reverse Grip Tricep Pushdown w/ W-Bar
126x15
143x12
160x10
176x8
Standing Pullover w/ W-Bar:
126x15
143x12
160x9
176x8
Lower Back Accessory with 20lb Dumbell, 3 sets, 15 reps
Thought the 110lb Dumbells were going to snap my ass in half lol. It’s getting extremely difficult to hoist them up but I manage, somehow.
4 Likes
Nice session and nice work getting 110s in position. I imagine a bitch solo kicking them up.
1 Like
Yeah it was heavy as shit. Thankfully the benches at my gym are really low so it makes it a little easier to setup alone.
I’ve tried getting someone to help me out at the start, but I noticed it really messes up my concentration and positioning. So i’ve opted to do it solo.
1 Like
Looking strong brother! Especially for your age. I wasn’t moving weight like that at your age. Stick with it, and I bet you will be really strong!
1 Like
