T Nation

Samaha's Training Log

Almost 2 months ago one of my friends got me into weight lifting and he also showed me this forum.
I really got into it and now love it.

My main goal now is to get bigger and stronger.

On March, 19 2012 I was at:
165 pounds
Bench= 65x5
Over head press= 55x5
Squat= 115x5
dead lift= 185x1

Now May, 16 2012 I’m at:
168 pounds
Bench= 115x5
Over head press= 80x5
Squat= 215x5
dead lift= 240x1

Today was a goood workout session but wished I coulld bench more.

Squat:
45x5
95x3
135x2
185x1
225x3 (2 plates!!!)

Bench:
45x5
65x3
90x3
115x4

Todays workout ended up really good, even though i was rushing. Squat felt light but tight. Must be because of the long weekend of no working out XD and shoulders are still not even for OHP but they are getting better (y)

Squat:
95x5
135x3
185x2
225x5

Over head press:
45x5
65x3
70x1
80x4 (wish i could of completed one more)

mark your personal records… like this for example:

225x5 PR 2 reps OR 225x5 PR 20lbs

So todays workout went really bad. Im going to deload my squat to 200 pounds and try to work from there. My bench weight went up but the reps were to low, i think im going to lower the weight to what i can do for 5 reps and go from there.

Squat:
45x5
95x3
135x2
185x1
230x2

Bench:
45x5
65x3
90x3
120x1x1 (PR 5 pounds)

Today was a good workout. Deloaded the sqaut, so I easily got that. For my deadlift, untill I get my sqaut back to were it used to be, I’m going to focus on that and todays dead lift went beautiful (a minor knee problem for 1 rep but a friend told me and I fixed it.

Squat:
45x5
95x3
135x2
155x1
200x5

Deadlift:
135x3
155x2
185x1
205x10 PR(10 reps)

Press:
45x5
55x2
80x2 (dunno why my over head press sucks :S)

good training buddy

Ok training today, but bench went horrible and idk why.

Squat
45x5
95x3
135x2
230x0 (idk why i tried this lol)
205x5

Bench
45x5
70x3
95x1
115x1 (less than i did last time, i really dont know whats happening with that)

Chin up
2x1(almost one lol. I could feel it)

Below

Hi.
Just saw this.
And this is crazy.
But looking for gainz
and PRs maybe.

Lol you will see some pr’s soon. Expessially can’t wait for my squat :slight_smile:

Do assistance work on tricep and back for bench. Your weakness is probably more of back though. Do lat pulldown or kroc rows like crazy after your workout (since you cant do pulls/chins for reps easily yet). Guaranteed results.

He’s already doing lat pulldowns, negatives, and chin attempts. He doesn’t need assistance other than that right now.

[quote]Macmade wrote:
Hi.
Just saw this.
And this is crazy.
But looking for gainz
and PRs maybe. [/quote]

This made me laugh XD

Il try my best to be able to improve on chin ups but i got one question about my deadlift tomorow. Last time i did 205x10 easilly (jumping up from 185x12 the time before). I thought the 20 pound increase would get me into the 5 rep range but it didnt. If the deadlifts are feeling good tomorow, should i try another 20 pound increase? (or is that to drastic of a jump?)

Increase 10lbs, not another 20

kk. lets hope it goes good :stuck_out_tongue:

If you are really confident and really feeling like a bad ass I’d say go ahead and add 20lbs. If you fail, just drop back some weight and like rep out with it.

If he increases 20, doesn’t do good, and drops weight and reps out, it’ll fuck with his recovery

you’ll fuck with his recovery. Going to failure is not going to hurt recovery that bad and he’s still newbie and deadlift once per 5 days.