Decided to keep a training log on here. I started keeping track of workouts in a notebook, but I think keeping a log online will be helpful for accountability and reviewing progress.
I started lifting again on October 6, 2014 after a long layoff. Here are the weights I used when starting again:
OHP: 95 lbs
BP: 135 lbs
SQ: 135 lbs
DL: 135 lbs
These are my current 1RMs as of starting this log:
OHP: 135 lbs
BP: 205 lbs
SQ: 275 lbs
DL: 325 lbs
I just tested these lifts today. Probably not the best idea, but I won’t be lifting over this Thanksgiving weekend so I should be nice and ready to get back to work starting Monday, December 1.
My goal is to train for strength; specifically I would like to hit the following numbers by May 2015:
OHP: 165 lbs
BP: 245 lbs
SQ: 365 lbs
DL: 405 lbs
I plan on riding out my current linear progression as much as I can, so I’m basing these goal numbers by how training has felt and what I’ve lifted in the past.
Since hypertrophy and changes in body composition may occur, I am including measurements as a starting point. The main focus, however, is on strength; therefore it is likely I won’t take measurements more than once or twice a year.
Starting stats:
Bodyweight: 196.2 lbs
Neck: 15.5 in
Chest: 42.75 in
Upper Arms: 15.75(R)/15.5(L) in
Forearms: 12.5(R)/12(L) in
Waist: 32.5 in
Hips: 39.75 in
Thigh: 26.125(R)/26(L) in
Calves: 16.25 in (both)
Constructive feedback on goals, training, etc. is welcomed.
Bench Press
Bar x 10
95 x 10
135 x 10
175 x 5
175 x 5
175 x 6
135 x 10
135 x 10
135 x 10
Band Pull Aparts x 100
Neutral Grip Pullup 5 x 5
Notes: Unexpected but important meeting left me pressed for time, so I rushed through this.
OHP
Bar x 10
65 x 10
95 x 5
115 x 5
115 x 5
115 x 5
DL
(SLDL) Bar x 20
(Conventional DL)
135 x 5
185 x 5
225 x 5
265 x 7
Landmine Press
45 x 5
45 x 5
45 x 5
Chinups
5 sets of 5
Notes:
-OHP was rough; will progress to 117.5 next time
-DL felt good; left a couple reps in the tank
-Landmine Press was easy; only 30 seconds rest between sets - not sure how much weight it actually is…1 plate plus some part of the bar?
Benched at the end of last week:
BP
45 x 10
95 x 10
135 x 5
155 x 3
177.5 x 5
177.5 x 5
177.5 x 6
165 x 5
165 x 5
165 x 5
135 x 5
135 x 5
Band Face Pulls x 100
Band Pull Aparts x 100
Then yesterday’s session:
BP
45 x 10
95 x 10
135 x 5
155 x 3
180 x 5
180 x 5
180 x 6
155 x 5
155 x 5
135 x 10
Band Pull Aparts x 100
SQ
45 x 10
135 x 5
185 x 5
205 x 3
225 x 5
225 x 5
225 x 8
Front Squat
135 x 10
135 x 10
135 x 10
Hack Squat (Barbell)
135 x 10
135 x 10
135 x 10
Notes: Really felt the quads working during the hack squats. Will have to see how the extra quad work affects the main lift (squat) over the next few weeks.
OHP
45 x 10
65 x 10
95 x 5
117.5 x 5
117.5 x 5
117.5 x 6
Band Shoulder Dislocations x 30
DL
45 x 10 x 2
135 x 5
185 x 5
225 x 5
245 x 3
275 x 6
Sumo DL
225 x 5 x 3
Landmine Press
45 x 8 x 3
Chinups x 8, 7, 6, 5, 4, 3, 2, 1
Notes: entire lower body has been sore from Monday’s session, probably from the hack squats at the end. Multiple sessions with a foam roller/lacrosse ball and light loaded carries have probably helped with recovery, but I haven’t been this sore in a while.
BP
45 x 10
95 x 10
135 x 5
155 x 3
182.5 x 5
182.5 x 5
182.5 x 6
155 x 5
155 x 5
155 x 10
Band Pull Aparts x 100
Band Shoulder Dislocations x 50
Band Tricep Pushdowns x 50
SQ
45 x 10
95 x 10
135 x 5
185 x 5
205 x 3
235 x 5
235 x 5
235 x 6
BP
45 x 10
95 x 10
135 x 5
155 x 5
185 x 5 x 3
165 x 5 x 4
165 x 8
135 x 5
Band pull aparts x 50
Band shoulder dislocation x 50
Band face pulls x 50
SQ
45 x 10
95 x 10
135 x 5
185 x 5
205 x 5
240 x 5 x 2
240 x 7
FS
185 x 5 x 3
Notes: somehow tweaked lower abs on set 2 of FS. Pushed through set 3, then called it a night. BP and SQ feel steady. Need to stay tight on BP set 3.