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  • Paul's Training Resistant Log

    Hi there,

    Age: 24
    Height: 6'4
    Weight: 197 lbs
    Gender: Male
    BF % (Navy) 15%
    Activity Level: Sedentary

    Only reason I am creating this log is to hopefully get some feedback from other lifters. I have been super skeptical about posting my log because given my training history, my numbers are not very impressive. So yes, I am super shy about my numbers even to strangers on the internet. BBM seems like a supporting community so I will give it a shot.

    Constructive Criticism is very welcomed here, I would love to know what I am doing wrong and how to improve.

    Training History -

    StrongLifts - SSLP (I ran the hell out of SL and SSLP) - Messed around - SSLP - SSOC - 4 Day Legacy Hyper - Bridge 1.0 - Bridge 1.0.

    All time PR (after 2.5 hours of in person Form Check and 5 months of SSOC)

    Squat: 275 x 1 @ 10
    Bench: 220 x 1 @ 10(or 215 I cannot remember)
    Press: 152.5 x 1 @ 10
    Pull: 350 x 1 @ 10 (Did you just assume my deadlift stance? HA! I pull conventional)

    These are all in LBS.

    I am currently on the 4 Day Legacy Hyper again. I am expecting surgery for Severe Sinus issues that might have an impact on my Sleep.

    I don't want to invest in a new program just to have to start from scratch again.

    If I cannot have my surgery for what ever reason, I will purchase the new PL II and jump ships.
    Last edited by Paul7654321; 06-01-2019, 02:48 PM.

  • #2
    Week 2 of the 4 Day Legacy Hyper - I going to re running week 2. During this week 2, the extra set of @ 7 was fatiguing me, causing me decrease weight for @ 8's thus reducing my e1RM. Which I don't want.

    Day 1

    Squat
    6 @ 6 165
    6 @ 7 180 , 180
    6 @ 8 187.5 (was @ 8.5) 187.5 (was @ 9)

    Press
    6 @ 6 100
    6 @ 7 105
    6 @ 8 x 3 - 110, 110(@ 9), 105 (@9)

    Myo Weighted Push Ups - Wanted to try something new.
    25 lbs - 15 push ups
    25 x 5
    Last edited by Paul7654321; 05-29-2019, 05:58 PM.

    Comment


    • #3
      Day 2

      Pull
      6 @ 6 235
      6 @ 7 250
      6 @ 8 260, 260 (was @ 9)

      Bench
      6 @ 6 160
      6 @ 7 165
      6 @ 8 x 3 - 170(@ 8.5), 167.5, 167.5

      Myo Leg Press
      230 lbs (plus how ever much the leg press itself weighs)
      180 - 5
      (180 x 3) x 4

      Abs

      Comment


      • #4
        Day 3

        Belt-less Low Bar
        8 @ 6
        8 @ 7 152.5
        8 @ 8 157.5, 157.5 (was @ 8.5), 155 (whoops did an extra set.)

        Incline
        8 @ 6
        6 @ 7 135
        6 @ 8 x 3 - 140, 145(@ 7.5), 150 (@9) ??? Does this happen to anyone?

        Time crunch so no Myo work

        Comment


        • #5
          Day 4

          Def Pull (no belt)
          8 @ 6 185
          8 @ 7 195
          8 @ 8 205, 205(@9)

          Close Grip (wraps)
          8 @ 6 135
          8 @ 7 145
          8 @ 8 x 3 - 150, 150(@ 9), 145

          Arms

          Time crunch again, no Myo Work
          Last edited by Paul7654321; 06-01-2019, 02:51 PM.

          Comment


          • #6
            Day 5

            50 min steady state (need to start recording intensity of treadmill)

            Upper Back

            Abs

            Comment


            • #7
              Week 2 re run

              Day 1

              Squat
              6 @ 6 165
              6 @ 7 180
              6 @ 8 187.5, 185

              Press
              6 @ 6 100
              6 @ 7 105
              6 @ 8 x 3 - 110, 110(@ 8.5), 105 (@7.5)

              Myo Weighted Push Ups
              25 lbs - 15 push ups
              (35 x 5) x 5
              Last edited by Paul7654321; 06-05-2019, 01:55 PM.

              Comment


              • #8
                Pull
                6 @ 6 235
                6 @ 7 250
                6 @ 8 260(@ 9), 250 (was @ 9) Was not feeling 100% today. I am thinking about switching to Sumo as it is less stressful (I think)
                Will redo 260 on week 3

                Bench
                6 @ 6 160
                6 @ 7 165
                6 @ 8 x 3 - 170, 170(8.5) 170 (@9.5),

                Switching from Leg press to Inverted Chin up

                Inverted Chin up
                11 reps - Legs straight, slight bend in knee

                Chin up
                3, 3

                I would love to rebuild my chin up. Once did 5 x 10 in 2015

                Abs

                Comment


                • #9
                  Day 3

                  Low Bar - No Belt , just sleeves
                  8 @ 6
                  8 @ 7 152.5
                  8 @ 8 157.5, 157.5, 157.5 (@8.5)

                  Incline
                  8 @ 6
                  6 @ 7 135
                  6 @ 8 x 3 - 145, 145(@9), 140 (@8.5)

                  Myo Lat Pull Down
                  110 x 15 - 4 left in tank, will increase weight
                  145 x 5 x 5, will increase weight

                  Cal 2918
                  C: 348
                  F: 86
                  P: 201
                  Last edited by Paul7654321; 06-01-2019, 02:52 PM.

                  Comment


                  • #10
                    Day 4

                    Def Pull (no belt)
                    8 @ 6 185
                    8 @ 7 195
                    8 @ 8 205, 205(@8.5) 200(@8)

                    Close Grip (wraps)
                    8 @ 6 135
                    8 @ 7 145
                    8 @ 8 x 3 - 150(7.5), 150(@8), 145

                    Myo Pent Row
                    135 x 15
                    135 x 5 x 5

                    Upper Body Legs

                    Cal: 2910
                    C: 327
                    F: 97
                    P: 197

                    Comment


                    • #11
                      Week 3

                      Day 1
                      Squat
                      6 @ 6 165
                      6 @ 7 180
                      6 @ 8 187.5, 187.5 (8.5)

                      Press
                      6 @ 6 100
                      6 @ 7 105
                      6 @ 8 x 3 - 110, 110, 110

                      Myo Weighted Push Ups
                      25 lbs - 15 push ups
                      (45 x 5) x 3
                      45 x 3

                      Cal 3016
                      C: 371
                      F: 86
                      P: 202
                      Last edited by Paul7654321; 06-05-2019, 02:00 PM.

                      Comment


                      • #12
                        Week 3

                        Day 2

                        Pull
                        6 @ 6 235
                        6 @ 7 250
                        6 @ 8 260(@ 8.5), 250 (was @ 8.5) Ehhh....

                        Bench
                        6 @ 6 160
                        6 @ 7 165
                        6 @ 8 x 3 - 170(@8.5), 170(8.5) 165 (@8.5), I think the weighted push ups from yesterday is a bit too much, ill back off a bit.

                        Switching from Leg press to Inverted Chin up

                        Inverted Chin up
                        7, 5,3, reps - Legs straight, slight bend in knee... Yeah I'm going to move this 15 reps to lat pull down with the chin up grip.

                        Chin up
                        3

                        Was on time crunch so I had to leave ASAP

                        I am going to up my rest time to 6 minutes for RPE 8 for my comp lifts.


                        Cal 2023 + Steak and Cheese 12 inch Subway( 1000 cal?)
                        C: 231
                        F: 61
                        P: 151

                        The macros is what was measured on the scale.

                        Comment


                        • #13
                          Nasal Surgery Update.... Not Pretty.
                          Met with the Sinus Surgeon today. According to him, my nasal deviation is so severe that a Plastic Surgeon will have to fix that portion, and the Sinus Surgeon will have to do his thing on my Sinuses. According to my Sinus Surgeon, there's a high likelihood of me having Sleep Apnea. A CPAP is a next best alternative to be able to breath better at night.

                          The next available appointment with the Plastic Surgeon is a month away. So i'll continue this program (although this is probably not the appropriate stress for me, this is my second time running (for the record I was able to do all prescribed sets the first run, including all @7's I am cutting out here. First run I ate 12.75 x BTW. The first run was awesome, I lost 10lbs (a lot on my waist) with only losing 10 lbs off my e1RM on all 4 lifts))
                          Last edited by Paul7654321; 06-05-2019, 02:31 PM.

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