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  • ropable's training log

    Well, given that I'm no longer "learning RPE" (in theory), it's time to retire the old log and start this new one. I've just finished the Bridge 1.0, and that program worked quite well for me. I made some good progress on all my lifts, and set some PRs on singles (though in fairness, heavy singles had never previously been part of my program). Body weight stayed the same throughout, so I have a fair idea of my current maintenance calorie intake. Now I have a shiny new BBM Hypertrophy template to try out and see if I can actually put on a little more mass. I turned 40 this year, so neither young nor old. I read the Barbell Prescription, and I didn't feel that it spoke to me just yet. I don't have any injuries at present.

    A couple of current stats, for future reference:
    • Squat PR: 165 kg @9.5
    • Deadlift PR: 182.5 kg @9.5
    • Bench press PR: 100 kg @9
    • Overhead press PR: 67.5 kg @9.5
    Note: all weights in this log will be recorded in kilograms, as we no longer live in the 19th century.

    Immediate goals (7 weeks):
    • Continue to avoid injury - concentrate on form and avoid ego-lifting.
    • Weight gain - up the calorie intake to 2800-2900 cal/day and see if I can put on more of the right type of weight.
    Last edited by ropable; 07-21-2018, 12:44 AM.

  • #2
    Monday 28/5/18

    Squat
    6 x 115, 6 x 122.5, 6 x 131, 6 x 131

    Bench press
    6 x 67.5, 6 x 73, 6 x 78, 6 x 78

    Pendlay row (myoreps)
    15, 5, 5, 4, 3

    Bicep curl
    (12 x 20) x 3
    Straight after the rows, these are pretty tiring.

    Triceps extension
    (12 x 30) x 3
    Note: do 40kg next time. Could probably superset these with the curls.

    Comment


    • #3
      Wednesday 30/5/18
      I gotta get better at recording these during/after a session or they won't get done.

      Overhead press
      6 x 47.5, 6 x 51, (6 x 54) x 2

      Romanian deadlift
      8 x 75, 8 x 85, (8 x 95) x 3 (grip gave out on the last set, use hook grip next time)

      Bench press TnG (myoreps)
      60: 14, 4, 4, 2

      Bicep curl
      (12 x 20) x 3

      Triceps extension
      (12 x 35) x 2, 12 x 30
      Note: triceps were pretty worked after the BP myoreps. It's probably fine to tweak the supplemental arm work a fair amount each session.

      Comment


      • #4
        Installed MyFitnessPal a few days ago on the phone and I've been trying to record everything I eat. Turns out that it's fairly easy to reach 2800 cal/day, but surprisingly hard to make 180-200 g of protein. I need to supplement with WPI a little more if I'm going to hit that target. Logging food is dull, but it's a good exercise.

        Friday: skipped session due to Life. No chance to catch up on the weekend. Whatta ya gonna do?

        Comment


        • #5
          Monday 4/6/18
          Kind of sick with flu. Dragged my ass into the home gym anyway, but decided to redo last week.

          Squat
          6 x 115, 6 x 122.5, (6 x 131) x 2

          Bench press
          6 x 67.5, 6 x 73, (6 x 78) x 2

          Pendlay rows (myoreps)
          60: 14, 4, 4, 4, 3

          Triceps extension
          (12 x 30) x 3

          Bicep curl
          (12 x 25) x 3

          Comment


          • #6
            Wednesday 6/6/18
            Session cut short at main lifts due to Life.

            Overhead press
            6 x 47.5, 6 x 51, (6 x 54) x 2

            Romanian deadlift
            8 x 75, 8 x 85, (8 x 95) x 3

            Comment


            • #7
              Friday 8/6/18
              Getting over this flu at last.

              Deadlift
              6 x 122.5, 6 x 131, (6 x 140) x 2

              CG bench press
              6 x 65, 6 x 70, (6 x 75) x 2

              Front squat (paused)
              Myoreps: 60 x 14, 5, 5, 4
              I flippin' hate front squats so much.

              Bicep curl
              (12 x 25) x 3

              Triceps extension
              (12 x 30) x 3
              Supersetting these with the curls worked okay.

              Comment


              • #8
                Monday 11/6/18
                Hypertrophy/GPP week 2. Still hacking some phlegm, but the flu is basically gone.

                Squat
                6 x 115.5, 6 x 124, (6 x 132.5) x 3

                Bench press
                6 x 68.5, 6 x 73.5, (6 x 78.5) x 3

                Pendlay row
                Myoreps: 60 x 14, 5, 5, 5, 4

                Triceps extension
                (12 x 30) x 3

                Bicep curl
                (12 x 25) x 3
                Decided not to increment the weight on the arm work for now. Will let the extra volume in the coming weeks take care of that.

                Comment


                • #9
                  Wednesday 13/6/18

                  Overhead press
                  6 x 48, 6 x 51.5, (6 x 55) x 2, 6 x 52.5
                  Was overshooting RPE 8 in the top sets, so backed it off a fraction.

                  Romanian deadlift
                  6 x 77.5, 6 x 87.5, (6 x 97.5) x 3
                  Used alternating grip for the last two sets. I should get some straps.

                  TnG bench press
                  Myoreps: 14, 5, 5, 4

                  Bicep curl
                  (12 x 25) x 3

                  Triceps extension
                  (12 x 30) x 3

                  Comment


                  • #10
                    Saturday 16-Jun-2018
                    A day late, a buck short.

                    Deadlift
                    6 x 124, 6 x 133, (6 x 142.5) x 3
                    Grip on top sets: hook, alt, alt (opposite). I need to man up and get more used to hook grip. Regardless, RPE felt spot-on.

                    Bench press close grip
                    6 x 65, 6 x 70, (6 x 75.5) x 3
                    Felt like I was undershooting the RPE a little for the first two sets.

                    Pause squat (high bar)
                    Myoreps: 60 x 16, 5, 5, 5, 5
                    Should have loaded more than this, but it was new to me cos I hated front squat so much last time. Will load 70 kg next week.

                    Bicep curl
                    (12 x 27.5) x 3

                    Triceps extension
                    (12 x 32.5) x 3

                    Comment


                    • #11
                      Monday 18-Jun-2018

                      Squat
                      6 x 117, 6 x 125.5, (6 x 134) x 3

                      Bench press
                      6 x 69.5, 6 x 74.5, (6 x 79.5) x 3
                      RPE on the top sets was creeping above the required 8, if I'm being honest. Any more than 3 sets and I would have dropped weight.

                      Pendlay row
                      Myoreps: 62.5 x 14, 5, 5, 5, 3

                      Triceps extension
                      (12 x 32.5) x 4

                      Bicep curl
                      (12 x 27.5) x 4

                      Comment


                      • #12
                        Wednesday 20-Jun-2018

                        Overhead press
                        6 x 48.5, 6 x 52, (6 x 55) x 2, 6 x 52.5

                        Romanian deadlift
                        6 x 80, 6 x 90, (6 x 100) x 3

                        TnG bench press
                        Myoreps: 14, 5, 5, 4

                        Bicep curl
                        (12 x 27.5) x 4

                        Triceps extension
                        (12 x 32.5) x 4

                        Comment


                        • #13
                          Friday 22-Jun-2018

                          Deadlift
                          6 x 125, 6 x 135, (6 x 144) x 3
                          After a nails-hard session at indoor climbing yesterday plus the other general grip work I've been doing lately, I could barely hold even the 2nd set of these. As hook grip is agony for sets of 6, I went to alternating grip for all of the top sets.

                          Bench press 3ct pause
                          8 x 50, 8 x 55, (8 x 60) x 3
                          The program actually calls for incline bench here, however I haven't stretched the budget enough to buy a new bench yet. Subbed in these old favourites from The Bridge 1.0.

                          Pause squat (high bar)
                          Myoreps: 65 x 16, 5, 5, 5, 5
                          Should have loaded 70 kg for these.

                          Bicep curl
                          (12 x 27.5) x 4

                          Triceps extension
                          (12 x 32.5) x 4
                          Still feel like such a meathead, doing this direct arm work.

                          Comment


                          • #14
                            Monday 25-Jun-2018
                            Low-stress week,

                            Squat
                            6 x 117.5, 6 x 126.5, (6 x 135) x 2
                            Squats felt great today. The lower volume sure is welcome.

                            Bench press
                            6 x 70, 6 x 75, 6 x 80, 6 x 75
                            In contrast to squats, shoulders weren't particularly liking this tonight. Dropped the weight to keep it @8.

                            Pendlay rows
                            Myoreps: 63 x 15, 5, 5, 5, 4

                            Bicep curls
                            (12 x 27.5) x 4

                            Triceps extension
                            (12 x 32.5) x 4

                            Comment


                            • #15
                              I'm just working my way through the bridge and planning on running the hypertrophy program next so I'm keen to see how you get on.

                              I also recently started using MFP and totally agree how easy it is to hit your cals. Made me realise that maybe I was eating way more than I thought I was.

                              I will follow to see your progress.

                              Comment

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