Jumping on ye olde forum training log bandwagon (can it be called a bandwagon anymore?) in the hopes I’ll regain the consistency I’ve lost over the past couple of years (ironically worse since we came out of COVID restrictions here in Aus).
Powerlifting comp results (although it’s missing my first 3-4):
Since then in training I’ve gone 250/140/250 in gear then 180/115/225 raw.
Current PRs:
idk but probably not a lot. Haven’t been lifting much (if at all) over the past 6 months since I moved for work and I’ve had a weird thing going on for 2-3 months that seems like some combination of posterior hip labrum, SIJ and lumbar (basically if I ext my hip, back, lie on my left side or take a really deep breath with my leg in certain positions I get horrible pain into my L hip + hamstring as well as some weird sensations into my foot). Basically atm traditional squats, bench & deadlifts seem to be out of the question so going a bit more BBer mode to get some general size + conditioning back while it sorts itself out.
30.07.2023 - Bench + accessories (weights in kg)
-
Bench press (2min*) *if I write times like this it means I do a set every 2 minutes
on floor (I’ve taken a pad off a bench so in essence I can do full ROM floor press for the time being), reverse grip
20 x 15
30 x 10
40 x 6 x 6 -
Tricep extension (2min)
EZ bar, close grip, elbows in, slow tempo
15 x 15
20 x 12, 10, 10, 10 -
Seated overhead press (2min)
20 x 10
30 x 10 x 3 -
Landmine rotations (3min)
3 x 10
31.07.2023 - Lower body
-
seated leg extension w/slow tempo (2min)
#6 x 15 x 4 -
seated calf raise (2min)
60 x 15 x 4 -
seated hamstring curl w/slow tempo (2min)
40 x 15 x 4 -
45* back raise w/5" hold (3min)
3 x 15 -
ab crunch machine (3min)
#6 x 20 x 3
Felt ok. Definitely aggravated something marginally (like 1-2/10 worse after) which I suspect was the hip extenion at the top of back raises.
02.08.2023 - Bench + accessories
-
Landmine rotations
3 x 10 -
Floor press (3min)
20 x 20
40 x 15
50 x 10
60 x 5
70 x 1
80 x 1
90 x 1
95 x 1
I’d done either 110 or 115 before I moved which is kinda depressing lol
2A) cable row w/D handle
#7 x 25, 25, 12, 12 (RIP conditioning)
2B) Incline Tate press w/slow tempo
10s x 15, 12, 8, 7
3A) reverse pec deck
#5 x 15, 12, 12
3B) DB hammer curl w/slow tempo
10s x 15, 12, 9
- cable pullover (3min) → using these as a progression to dead bugs and then rollouts
#5 x 12 x 3
Missed Friday’s lower session as I was away for the weekend.
06.08.2023 - Bench + accessories
-
Landmine rotations
3 x 10 -
Bench press (2min)
on floor, reverse grip
20 x 15
32.5 x 10
42.5 x 6 x 6
3A) decline DB tricep extension (dont think these were a great idea so ditching them for now)
10s x 15, 15, 12, 10
3B) hammer strength chest supported row
#40 x 15 x 4
4A) DB chest fly w/slow tempo
5s x 15 x 3
4B) Reverse EZ bar curl w/slow tempo
15 x 12 x 3
-
cable pressdown w/T-handle
#10 x 50, 35 -
concept rower
1 x 20min (4201m)