T Nation

Saiyan Log, JK lol


#1

hello. i’m Chris, i live in Warsaw, Poland. i like dbz. i’ve just signed up to powerlifting club of my university, so i think it’s a good time to start keeping online log.

stats:

182cm
76-77kg
19 years old
training for about 1.5 years

personal bests: /in kilos/

t&g bench: 95 x5, close-grip bench: 90 x5 /after half of year, then i got shoulder issues due to shitty form/
back squat: 140 x1 /atg/, paused back squat: 130 x1
paused front squat: 120 x1
deadlift: 160 x4, sumo dl: 160 x5
strict press: 60 x1

current macros:

3300kcal
150g protein
fat and carbs ofc


#2

Welcome, i love dragon ball too and aspire to look like goku one day lol. In for your log!


#3

10th of October

Powerlifting section - Deadlift day

Sumo deadlifts - 120 2x4, 130 3x4, 140 3x4
Pullups - 10 4x6
WideGr cable rows - 7bars 5x10
SnatchGr cheat shrugs - 80 x10/12/15/15
Ezbar curls - 15 4x10
Facepulls - 6bars x15, 7bars 4x12
Neck extesions - 20 4x20
NeutralGr cable curls - 7bars 4x12


#4

11th of October

Accessories day

Front squats - 70/75/77,5/80/82,5 x5
Long-pause fronts - 50/52,5/55 x5
Barbell rows - 70 5x5
OHP - 40/42/42/42 x6
Pullups - 5 4x8
One-arm cable rows - 8bars 3x12
Rear delt flyes - 5 4x15
Incline db curls - 10 x15/15/10/10
Neck extensions - 25 3x15
Lateral raises - 10 4x12


#5

14th of October

Accessories day

Paused OHP - 42.5 3x5
OHP - 40 3x6
Stiffed-leg deadlifts - 100 4x10
Barbell rows - 70 5x5
Pullups - chain 3x6, bw 2x10
Chest-supported rows - 4 sets
Facepulls - 4 sets
Lateral raises - 4 sets
Neck extensions - 4 sets
Curls - 4 sets

15th of October

Powerlifting training - Bench day

Bench Press - 70 3x4, 75 2x3, 80 x2
Dips - 15 4x8
Incline bench - 50 3x8
Breathing pause squats - 40 3x20sec
Back squats - 110 2x4, 2x3, 70 x20
Rear delt flyes - 5 4x15
Alternating curls - 12 4x12
Pushdowns - 5bars 4x12


#6

16th of October
Heavy OHP + Heavy Back + Accessories

Paused OHP - 50 3x3
OHP - 40 4x6
SLDLs - 100 4x10
Barbell rows - 60 4x6
WideGr Power Shrugs - 100 3x8
Chinups - 10 x8/6, 5 x8/6
Seal rows - 20 3x10
GHR - bw 5x15
Facepulls - 5bars 4x15
Lateral raises - 10 4x10
Neck Extensions - 25 3x20
Cable curls - 5ars 3x15


#7

Diet and goals upadte:

  1. i increased my calories to 3500kcals to gain +/-4kg to the end of the year.
  2. i also set a number goals in some lifts. time frame is from today to the end of the year.

Main lifts:

  • Paused Bench: 85 x1 -> 100 x1 /+1.5kg/week
  • Back Squats: 110 x4 -> 135 x5 /+2kg/week
  • Sumo: 140 x4 -> 160 x4 /+2kg/week
  • Paused OHP 50 x3 -> 60 x3 /+1kg/week

Auxilary lifts:

  • Chinups: 10 x8 -> 15 x10 /+0,5kg/week
  • Dips: 15 x8 -> 20 x10 /+0,5kg/week
  • Barbell rows: 60 x6 -> 75 x6 /+1.5kg/week
  • SLDLs: 100 x10 -> 120 x10 /+2kg/week