This is going to be my new training log. Firstly, a little about me - I am 18 years old, play rugby for my local team and have been in the gym properly for about 1 year. I am 5’10, 13 stone 10 (190lbs) and here are my current 1 rep max from July;
Bench - 100kg
Squat - 135kg
Deadlift - 155kg
Shoulder Press - 62.5kg
I will be re testing my 1 rep max every couple of months! At the moment I am doing 5x5 Strong lifts 3 times a week, Monday, Wednesday and Friday. I have pre season training at the minute as well, mainly sprints and fitness circuits, on Tuesdays and Thursdays. I do a full arms session on a Sunday just because I enjoy it and don’t get to hit as much arms as I would like to through 5x5.
For those who have never done 5x5, it goes like this. 2 workouts, every other day.
BENT OVER ROW 5X5
DIPS 3x10 (can go to 3x5 with weights but don’t want to.)
SHOULDER PRESS 5X5
CHINUPS 3X10 (can go to 3x5 with weights but don’t want to.)
I am eating around 3100 calories a day in order to try and gain size and strength! I got this number from iifym calculator, which got my maintenance calories as 2800 training 6 times a week, so I have a 300 surplus. I am mainly eating the usual foods, oatmeal, chicken, rice, pasta, sausages (easy calories!) and protein to hit my 3100 a day.
Feel free to give me any tips or comments and let me know of anything else you’d like to know!
Quick note - I have just deloaded most of my lifts as I failed 5x5 3 times in a row! I was up too; 85kg bench, 110kg squat, 55kg shoulder press - deadlift hasn’t failed yet.
TRAINING LOG 1 - WEDNESDAY 15TH JULY
SQUAT 100KG - 0/0/0/0/0
I don’t squat on wednesdays at the minute, its in between preseason days and will ruin my fitness drills.
BENCH 75KG - 5/5/5/5/5
BENT OVER ROW 60KG - 5/5/5/5/5
DIPS BODYWEIGHT - 10/10/10
First workout done! I hope you guys enjoy keeping up with my progress.