asdfpji's Training Log

[asdfpji]

PRs:
Squat [email protected] = 165

[asdfpji]

Currently on W8.2 of Beginner Template.

PRs:
Bench [email protected] = 88
Deadlift [email protected] = 179

[asdfpji]

Currently on W7 of Beginner Template.

PRs:
Squat [email protected] = 153
Bench [email protected] = 86
Deadlift [email protected] = 171
Front squat [email protected] = 96

[asdfpji]

Now on W6 (Phase 2) of beginner template.

Some current PRs are:
Squat [email protected] e1rm = 151
DB flat bench [email protected] e1rm = 35
RDL [email protected] e1rm = 128
Front Squat [email protected] e1rm = 91
DB row [email protected] e1rm = 48

BW ~ 86.5kg. Waist ~ 88.9cm = 35in.

[asdfpji]

E1rm PRs
Squat [email protected] e1rm = 147 (+1)
Bench [email protected] e1rm = 83 (+3)

Rep PR
Deadlift [email protected] e1rm = 151 (+7)

On W4.4 Mon.

BW ~ 88kg. Waist ~ 89.9cm = 35.4in. Aiming for 33in waist.

[asdfpji]

E1rm PR
Bench [email protected] e1rm=80

Rep PR
Squat [email protected] e1rm=123

Could only deadlift up to [email protected] today. So I've probably been overshooting deadlifts the past few weeks. Or just an off day.

On W4.3 Fri.

[asdfpji]

After rethinking I'm going to aim for my original goal of 180/100/200/75. Almost surely not going to hit these numbers but I'd rather not get complacent.

Lift	Curr	Goal	Diff	Monthly Gain	Weekly Gain
Squat	146	180	+34	+10.53	+2.63
Bench	80	100	+20	+6.19	+1.55
Deadlift	165	200	+35	+10.84	+2.71
Press	63	75	+12	+3.72	+0.93

[asdfpji]

e1RM PRs
Squat [email protected] e1RM=146
Press [email protected] e1RM=63


New goal e1RM progression calcs by end of year

Lift	Curr	Goal	Diff	Monthly Gain	Weekly Gain
Squat	146	160	+14	+4.33	+1.08
Bench	80	85	+5	+1.54	+0.39
Deadlift	165	185	+20	+6.19	+1.55
Press	63	65	+2	+.62	+0.16

Going to easily surpass these goals I think. Only bench press is slowing down so far.

Current BW 88.1kg. Waist 89.9cm ~ 35.4in.

[asdfpji]

e1RM PR
Squat [email protected] e1rm = 144

8 rep deadlift PR
Deadlift [email protected] e1rm = 144

On W4.3

[asdfpji]

Press PR
[email protected] e1RM = 60

Unexpected training session, realised I had to fit it in on the day and got ready for the session in about 20 minutes.

Currently on W4.2

[asdfpji]

Deadlift PR
[email protected] e1RM = 165 (+5kg since 1wk ago)

Grip limited, 3 reps were DOH and one rep was mixed grip.

Bench and squats suffered slightly afterwards due to "fatigue".

[asdfpji]

PRs
Squat [email protected]

[asdfpji]

W3 Fri session on 4hr sleep and 2 cups of coffee, PRs!

Deadlift [email protected] e1rn = 160
Bench [email protected] e1rm = 77.5
Squat [email protected] e1rm = 120

[asdfpji]

New goal 1RM progression calcs (3.76 months left in year)

Lift	Total Gain	Monthly Gain	Weekly Gain
Squat	+25kg	+6.81kg	+1.70kg
Bench	+7kg	+1.91kg	+0.48kg
Deadlift	+32kg	+8.72kg	+2.18kg
Press	+7kg	+1.86kg	+0.37kg

All are on track

[asdfpji]

Top sets today (Wednesday) were:

OHP [email protected] e1RM = 58
Squat [email protected] e1RM = 131
Row [email protected] e1RM = 85

Tried bulldog grip on OHP, which made my wrists sore so I switched back to my normal grip.