T Nation

SBWC Fall Classic Training Log

Pull-up 2,4,6,8,6,4,2 (fairly easy might have to either add weight or increase reps)
Bench 5x230, 13x185
Good morning 4x5x135
10 minute run

Forgot to record last night’s workout:
Bench:
5x235
10x185
5x185

Dips 2,4,6,8,6,4,2
Shoulder press 4x6 35lb dumbbells
3x1min plank

Went in feeling pretty decent today.

Coan Phillipi:
2x5x135
5x225
3x275
3x315
2x365
1x405 (belt)
2x420 (these felt incredibly fast. I had to resist the urge to bang out a set of 5)

Speed pulls
3x3x350

Sldl
5x275
5x295

Pullups: 2,4,13,6,6
Hanging leg raises 3x10

2 Likes

Squat
5x135
5x185
5x215
5x235
5x235 (Christ these were slow)
5x185

Bench
5x210
5x235 (rpe 11) just not feeling it today

10 minute run 2km

1 Like

Indoor soccer 45 mins

Squat
5xbar
5x135
5x185
5x210
5x245
5x245

So I thought I’d do a physique update since I created a separate thread later last year. It’s been awhile since I thought about updating that. Here’s the link to that previous thread:

This is me as of earlier today:

In my earlier thread I was somewhere between 195-200lbs. In this pic I am somewhere between 200-205lbs, probably closer to 205. I dont think I’ve put on much size, since tbh I’ve been really lazy with my squatting and benching. The only marked difference I can see is that I’m leaner due to all the running and soccer I’ve been doing these past couple months. I think I’ve added a ton of size to my back which I why I’m ending up heavier now. So relatively little progress appearance-wise and a solid improvement in deadlifting strength since the last pictures. I think back then I was deadlifting low 400s, now I’m nearly at 500 so there’s definitely been strength gains, and that’s whats most important for me.

I’d like to hear opinions of others but from what I can see it looks like my shoulders are lagging? Maybe upper chest aswell? I’m not sure. I’ve seen @flipcollar critique a few physiques so I’d be very curious to hear what he has to say.

1 Like

first off: stop doing that stupid looking shrug thing with your traps. It doesn’t make you look bigger. We can all do that. It’s a bad look. The 3rd picture in your rate my physique thread looks the best.

That being said, you look solid. kinda hard to judge proportions because of the ridiculous pose, but I’d say your delts could use some more work. Overhead pressing and lateral raises, maybe more bench if that’s a lift that builds your shoulders well. it works well for some people.

I’m a little confused though. At one point you say that strength gains are most important to you. Then you’re asking about ‘shoulders and upper chest’. Upper chest has like nothing to do with overall strength. So if you’re prioritizing big lifts/ building strength, I don’t see how you can expect to be developing your upper chest well.

Perhaps you could tell us what you want to look like/ perform like in the next year. Some concrete goals regarding physique, athleticism, and strength. That would make it easier to advise you, if advice is what you’re looking for.

1 Like

I appreciate your input, thanks. I also realized that a relaxed pic would probably be more useful to judge so my apologies for the flexing. My number one goal is strength, but I’d be kidding myself if I said that I didn’t care about aesthetics at all. I currently dumbbell overhead press once per week for a few working sets and the volume on that can surely be increased without too difficulty. I think that’s just laziness on my part. That being said, the main goal is a 500 and maybe further down the road a 600 deadlift while at the same time working to fix some imbalances. I want to be fairly aesthetic, but I’m not looking to shred to sub 10% body fat anytime soon. I flat bench twice a week atm and unless there are some obvious imbalances I probably wouldn’t switch that up. I think trying to flat bench twice a week, overhead press and incline press every week may be a bit excessive for recovery? I don’t mind switching out a flat bench day for incline press on one day if the imbalance is bad enough though.

lol it’s not that you’re flexing, it’s the WAY you’re flexing. Just don’t roll your traps forward like that. You’ll never a pro bodybuilder doing anything that looks like that except in a most muscular pose. My profile picture is a good example of how to flex without fucking up your proportions or overexaggerating a particular muscle.

If you’re just doing some dumbbell overhead presses once a week, and benching twice, I can PROMISE you’ll develop imbalances. If you’re just in it for overall strength and aesthetics, without intentions of competing in powerlifting, I would definitely suggest converting one of those flat bench days to a barbell OHP day. Not incline. OHP. Your shoulder mobility will be fucked in a few years if you don’t do it. Trust me, I’ve been there. I WISH I had valued OHP more early in training. incline bench is nice, but it doesn’t put your shoulders through the range of motion that OHP does, and that is super important for the long term health of your shoulders.

2 Likes

Ah I see what you mean about the traps, fair point. I’ll avoid that in the future. Thank you for the insight on the shoulder mobility, I haven’t actually thought about that at all. I certainly don’t wish to go down that route of having messed up shoulders later on, so I’ll sub in a barbell OHP day for one of my bench days. Should I be doing dumbbell OHP at all? Or should I just switch that out for the barbell OHP? I’m leaning towards two barbell OHP days and one bench day for now.

Conventional Deadlift
2x5x135
5x225
3x275
3x315
2x365
1x405
1x425 (belt)
2x440 (belt) PR on conventional

Speed pulls
3x3x325

Sldl
5x275
5x305

Good mornings
3x5x135

Standing barbell OHP
8xbar
5x65
5x95
5x115
5x125
5x125
5x95

Chinups 2,4,6,8,6,4,2

Farmer walks 3x30second holds with 80lb dumbells

1 Like

45 minutes indoor soccer

Squat (1 minute between all sets)
8xbar
5x135
5x185
5x225
5x255
5x255

Squat
8xbar
5x135
5x185
5x225
5x265
5x265

Bench
5x95
5x135
5x175
5x210
5x235
5x185

Deadlift
2x5x225
4x5x345

1 Like

Squat
8xbar
5x135
5x195
5x240
5x275
5x275

OHP
8xbar
5x95
3x5x115
5x95

Pull-ups
2,4,12,4,4,4

Went back to deadlift a little earlier than I should have. This makes it 3 deadlift sessions in the past 6 days. Still managed to hit a pr, though it was harder than it should have been. No more pulling until next Friday.

Conventional deadlift
2x5x135
5x225
3x275
3x315
2x365
1x405
1x435 (threw the belt on here)
1x455 PR
5x375
3x325

Sldl
5x225
5x275
5x275 + hold at top last rep

3 Likes

Nice pull for the pr!

1 Like

Thanks man! It was definitely harder than it should have been. Looking to take the next 7 days off from pulling before the last workout of the cycle.

Squat
5xbar
5x135
5x205
5x245
5x285
5x285

Bench (decided to pause bench only today-> 1-2 second pauses)
5xbar
5x95
5x135
5x165
4x205
2x225
2x225
2x225
2x225
2x225
4x185

1 Like

Switched to low bar squatting today. I have to say it feels much easier than high bar. It also feels a little easier on the knees, so I’ll be sticking with it for the most part.

Squat
5xbar
5x135
5x185
5x225
5x260
5x295
5x295

Bench (1-2 second pauses)
5xbar
5x95
5x135
5x175
3x205
5x2x230

Pull-ups 2,6,6,6,6 1 min rest btwn sets

10 minute run

Foam rolling + stretching

1 Like

Went in feeling tired and week. Didn’t get a whole lot of sleep.

Squat(low bar)
5xbar
5x135
5x185
5x225
5x265
5x305
5x305

OHP
8xbar
5x65
5x95
3x5x115
5x95

Planks + ab rollouts
Lateral raises 15lb dumbbells -3 sets to failure