T Nation

Wenzilla's First Training Log

2/2/10
Deadlift: 11x290
Estimated 1RM: 396.2
Prv Estimated: 384.9

Grip felt weak today AND worked out without chalk or wriststraps today. Had to set the weight down after the 8th rep, but then got 3 more before setting it down again. Prob could have gotten a couple more reps, but I don’t like to push myself TOO hard on Deadlifts.

2/3/10
Benchpress: 6x195
Estimated 1RM: 234
Prv Estimated: 240

Poor performance today on benchpress. Maybe due to doing Shoulders on monday? In any case, I’m considering switching it up for chest, as 5/3/1 doesn’t seem to be helping me much there.

2/4/10
Chinups: 7x225
Estimated 1RM: 277
Prv Estimated: 267.2

2/5/10
Squat: 11x245
Estimated 1RM: 334.7
Prv Estimated: 329.6

2/8/10

Shoulders
Military Press:
115 x5
135 x4
155 x1
85 x10/10/10

Seated DB Press (tic/tac/toe):
35 x10
30 x10
25 x10

Lateral Raises:
15 x10/10/10

Shoulder Circuit: 5 x12

Biceps/Triceps
Barbell Curl:
65 x13/10/8

BB Skullcrusher:
65 x8
55 x10/10

Gonna start keeping a more detailed training log of all lifts.

2 Nights ago got sick and was up puking and shitting blood all night. Massive headache and body pain. Yesterday was sick in bed all day. Missed Work, missed deadlift day ate one slice of toast. Today had to go to work at 4:45 in the morning in the freezing cold… so todays workout wasn’t too hot…

Benchpress:
Warmup:
5x90
5x110
3x130

Worksets:
5x165
3x185
4x205
Estimated 1RM: 232.3
Prv Estimated: 234.0

Backoff:
10x120
10x120
10x120

Incline DB:
8x55
7x55
7x55
DB Flies
10x20
10x20
10x20

Arms
Tricep Pushdown:
10x40
12x30
12x30

As usual, stretching hip flexors between sets
3x12 Pushup Plus
3x12 External Rotation
3x12 behind the neck band pull aparts
6sec static holds for shoulder/scap stability

  • Indicates set done to failure

Need to start taking creatine. I think my rep dropoff since Benching 185x9 is due to being off.