Fabio's Training Log

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1

Alright, so I’ve decided to log my training here after thinking about it for a while. I will be uploading (or I will at least try to do so) all top sets of my comp. lifts, i.e. squat, bench, deadlift and press for each week of training. Any comments or tips are more than welcome, as I would not claim that I know a 100% what I am doing. I have started to do some reading about programming and stuff like that, but I am assuming that I will also be learning a lot during the process.

A little info about me:
I am 24 (male; yet another member joining the sausage party) weighing around 97 kg (~215 lbs). I am currently doing a masters in atomic physics in Norway, where I have been living for the past 5 years. I am originally from Germany.
I have been training for almost a year now. During that time I had been working with Alex, one of the BBM coaches for three months. I really enjoyed the coaching and learned a good deal, but had to stop due me not having a job. Finally, I also think it is important to note that I have a doggo who has made an astounding ammount of gainz within the last month.

The last time I did anything close to a 1RM was about 12 weeks ago, but I am guessing that my lifts are somewhere near the following numbers:
Squat 160 kg (353 lbs)
Bench 102.5 kg (226 lbs)
Deadlift 205 kg (450 lbs)
Press 70 kg (155 lbs)

I purchased equipment for my homegym about a month before the whole corona epidemic, so I was one of the lucky boys who could continue training normally.

2

Starting things off with a low stress week before jumping into a new block of somewhat heavier training.

Squats 135 kg x5@8 or 8.5, 120 kg x6@7, x6@7
Bench 87.5 kg x5@9, 76x6@6.5, x6@7
Close grip bench 65x8@5.5, 70x8@7
3 0 3 Tempo Press 42.5x4@6.5, 45x4@7

Intended to do x5@9 on squats, but ended up being easier than I thought.
Never done 3 0 3 tempo press before and I will probably not do it again anytime soon.

Squat: https://www.youtube.com/watch?v=8P3TVKZWzPs
Bench: https://www.youtube.com/watch?v=pdCE_Ag1ktA

3

5/28/20
Deadlift 185 kg x5@9 https://www.youtube.com/watch?v=tOOieFH_U-w ,
145 kg x6@5.5, x6@6
Press 58.75 kg x5@8.5 https://www.youtube.com/watch?v=S0aBZfqcvus ,
45.75 kg x6@5.5, x6@6
Pause Deadlift 115 kg x8@5, 120 kg x8@6 or 6.5
Pause Press 47.5 kg x3@6, x3@6, x3@6

Post exam session. Pretty happy with how deadlifts went. Overall a nice session, still low stress week, though. Looking forward to the next training block.

4

5/30/20
High bar squat 75 kg x8@5, 80 kg x8@6, 80 kg x8@6
3 ct pause bench 75 kg x3@5.5, 75 kg x3@5.5, 75 kg x3@6
Pendlay row 50 kg x8@5, 55 kg x8@6, 57.5 kg x8@7
Pull ups w band x8@7, x8@8, x7@9.5

Last low stress week session. Overall good session.

5

6/2/20

Competition Squat 147.5 kg x1@7.5 https://www.youtube.com/watch?v=HEOiwm-cS0A ,
123.75 kg x4x6 @5.5-6.5

Competition Bench 97.5 kg x1@9.5 https://www.youtube.com/watch?v=vNhK-_mSYHc ,
78.75 kg x4x6 @6-6.5

Touch and go Bench 70 kg x8@5, 75 kg x8@7.5, 77.5 kg x8@8.5, x8@10 (oh well)

First day of the new training block. I was very excited to doing heavy singles again as it has probably been 12 weeks or so since the last time I did anything near that intensity. Accordingly, I tried to be somewhat conservative as I’d rather not overshoot my RPEs on day 1. Worked out on the squat, but did not work out on the bench, though. Still pretty happy with how things went.

6

6/4/2020

Competition Deadlift 195 kg x1@8 or 8.5 https://www.youtube.com/watch?v=wADYuWdlMeM ,
162.5 kg x4x6@6-6.5

Competition Press 63 kg x1@7 https://www.youtube.com/watch?v=Qbl5YtJtVXI, 65 kg x1@8 https://www.youtube.com/watch?v=BYwWWdHTUMs ,
53.75 kg x4x6@6-6.5

0 0 3 Tempo Press 45 kg x8@8, 40 kg x8@6, 42.5 kg x8@7 or 7.5, 45 kg x8@10

Deadlift went pretty well, but I used a good amount of time just on deadlifts, because it took me so long to actually go and lift the weight since it has been some time since I have deadlifted heavier weights.
Press went surprisingly well. 63 kg flew off my chest, so I decided to go a little bit heavier. Should have probably done a better job at bringing the bar back on the second single, but overall very happy.
I did not know what weights to pick on the tempo press. I wanted to do a @6, @7, @8 and repeat, but I chose a too heavy weight for the first set. Still good session overall.

7

6/5/20

BW 95.6 kg

2 ct pause Bench 92.5 kg x1@8,
86.25 kg x4@9, 81.25 kg x4@8, x4@8.5, 78 kg x4@8

2 ct pause Squat 127.5 kg x1@8,
118.75 kg x4@9, 113.25 kg x4@8, x4@8.5, 107.75 kg x4@8

High bar squat 80 kg x8@5.5, 85 kg x8@6.5 or 7, 90 kg x8@8, x8@8.5

GPP:
Pull ups w band x30@6 min,
Barbell curls 27.5 kg x28@6 min,
Plancks 30 on 30 off @6 min

Pretty neat session. Did not do any cardio at the end of my GPP session since I went hiking with friends and family yesterday.

8

6/6/20

BW 96.7 kg

2 ct pause Press 57.5 kg x1@7, 60 kg x1@8,
55.75 kg x4@8.5, 53 kg x4@8, x4@8, x4@8.5

2 ct pause Deadlift 170 kg x1@7.5 or 8,
160 kg x4@8.5, 152.5 kg x4@8, x4@8.5, 145 kg x4@8 or 8.5

deficit Deadlift 127.5 kg x8@6, 135 kg x8@7 or 7.5, 137.5 kg x8@8 or 8.5, x8@9

Pretty good overall.I was surprised over how well paused pressing went considering that I have not done it in a while. Felt pretty tired though during the last two sets of deadlifting.

9

6/9/20

BW 96 kg

Competition Squat 150 kg x1@8 https://www.youtube.com/watch?v=c5_5bgcCg6I ,
125 kg x4x6 @6-6.5

Competition Bench 97.5 kg x1@8 or 8.5 https://www.youtube.com/watch?v=vflxOpMO7P4 ,
81.25 kg x4x6@6-6.5

Touch and go Bench 72.5 kg x8@6,
75 kg x8@7,
77.5 kg x8@8 or 8.5,
77.5 kg x7@9 or 9.5 (dunno what happened there)

Went into this session after my last exam for this semester, so I was in a pretty good mood. My lower back felt a bit achy, which I felt during warm ups on squats but it got a bit better and did not really hinder performance very much, so I was very happy about that. Redid the weight from last week for bench and it went pretty well. I think me not pushing the bar back enough last week made the rep much harder than it should have been. Overall very happy with how things went.

6/10/20

BW 95.9 kg

Competition Deadlift 192.5 kg x1@9.5 (turned out much heavier than expected) https://www.youtube.com/watch?v=bHvm3saq2v0 ,
152.5 kg x4x6@6-6.5

Competition Press 65.5 kg x1@8.5 or 9 https://www.youtube.com/watch?v=IdKc1ZziJu8 ,
53 kg x4x6@6-6.5

0 0 3 Tempo Press 40 kg x8@6, 42.5 kg x8@7, 45 kg x8@9, 42.5 kg x8@9.5

Had still some lower back aches,but during warm ups on deadlifts I felt better and better. On my last warm up I actually felt very good. I though that I hit 190 kg last week (even though I did 195 kg) and remembered that it went pretty well, so I went for 192.5 kg and it was unexpectedly heavy. Really annoyed about this, but in retrospect I am happy that I could finish the workout with pretty much no lower back pain.

10

6/12/20

BW 96.1 kg

2 ct pause Bench 93.25 kg x1@8 or 8.5,
87.5 kg x4@9, 83.25 kg x4x2@8-8.5, 78.25 kg x4@7.5 or 8

2 ct pause Squat 130 kg x1@8,
121.25 kg x4@9, 115.25 kg x4x2@8.5-9, 110 kg x4@8 or 8.5

High bar 82.5 kg x8@6, 87.5 kg x8@7 or 7.5, 90.75 kg x8@8, x8@8.5

Overall good session. Felt more tired than usual, though. I was helping my mother in law to turn around some hay and in addition it’s pretty darn warm here all of a sudden. I decided to do my GPP session today in the evening after my last session for the week. Lower back is feeling better, though still a little achey here and there.

11

6/13/20

BW 96 kg

2 ct pause Press 60.5 kg x1@8,
56.25 kg x4@8.5, 53.75 kg x4x2@8-9, 51.25 kg x4@8

2 ct pause Deadlift 172.5 kg x1@8,
161.25 kgx4@8.5 or 9, 153.5 kg x4x2@8-9, 145.75 kg x4@8.5

Deficit Deadlift 127.5 kg x8@6, 132.5 kg x8@7, 137.5 kg x8@8, x8@8.5 or 9

A little tired at the start of the session, however it turned out to be a pretty neat session. Press was feeling good and consistent. I still had a little bit of lower back aches, but it improved more and more during warm ups and I could barely feel it during my top single. Also, I was very content with how the single went and that my form was pretty good with a good 2 ct pause. Nice way to wrap training up for the week.

12

Posting the whole week’s worth of training in one post:

BW around 96 kg

Day 1:

Competition Squat 150.75 kg x1@8 https://www.youtube.com/watch?v=PsnZKY04bDE ,
126.25 kg x4x6@6-7

Competition Bench 98.75 kg x1@8.5 or 9 https://www.youtube.com/watch?v=FB48pfOHLCQ (door somewhat in the way due to wind),
81.25 kg x4x6@6.5-7

Touch and go Bench 71.25 kg x8@6, 73.75 kg x8@7, 76.25 kg x8@8.5, x8@9.5

Day 2:

Competition Deadlift 192.5 kg x1@9 https://www.youtube.com/watch?v=7gkhhmzN-S8 ,
156 kg x4x6@6-6.5

Competition Press 65.75 kg x1@10 https://www.youtube.com/watch?v=zA2IyXRRIXE ,
53.25 kg x4x6@6-6.5

0 0 3 Tempo Press 40 kg x8@6, 42.5 kg x8@7, 45 kg x8@8 or 8.5, x8@9.5

Day 3:

2 ct pause Bench 95 kg x1@8,
88.75 kg x4@9, 83.75 kg x4@8, x4@8.5, 80.25 kg x4@7.5 or 8

2 ct pause Squat 132.5 kg x1@8 or 8.5,
123.75 kg x4@9, 117.5 kg x4@8.5 or 9, x4@9, 111.25 kg x4@8.5

High bar 82.5 kg x8@6, 86.25 kg x8@7, 90.75 kg x8@8, x8@8.5

Day 4:

2 ct pause Press 62.5 kg x1@8,
58.5 kg x4@9, 55.5 kg x4@8.5, x4@9, 52.75 kg x4@8

2 ct pause Deadlift 175 kg x1@8,
163.75 kg x4@9, 155,5 kg x4@8 or 8,5, x4@8.5, 147.75 kg x4@8

Deficit Deadlift 128.25 kg x8@6, 133.25 kg x8@7, 139.25 kg x8@8, x8@8.5

GPP: Pull ups w band x29@6 min, Curls 27.5 kg x31@6 min, Plancks 30 seconds on/30 seconds off @8min

Overall a good week of training. Pretty happy about all the main lifts, whilst a bit annoyed about my deadlift. I think that I might have peaked the first week into this block, hence the relatively large drop in performance, but I might be wrong. I am not that concerned about my press performance, since it looks to me like a major technique error as I was pressing straight up, and not at all back. This makes kind of sense compared to how my pause press went, so next week I will focus once again on pushing the bar up and back. I will have my first day at work (sommerjob), so let’s see how that goes.

13

Posting the whole week’s training in one post:

BW around 95-96 kg

Day 1:

Competition Squat 152.5 kg x1@8.5 https://www.youtube.com/watch?v=trzEt_lDcJg ,
126.25 kg x4@6.5 or 7, 125 kg x4x5@6-6.5

Competition Bench 98.75 kg x1@9 https://www.youtube.com/watch?v=wV9vY5rFlu8,
81.25 kg x4x6@6-6.5

Touch n go bench 70 kg x8@5.5, 72.5 kg x8@6.5, 75 kg x8@8, x8@8

Day 2:

Deadlift 187.5 kg x1@8.5 https://www.youtube.com/watch?v=K1k9woCxkMY ,
155 kg x4x6@6-7

Finished the workout here since I was extremely tired. I jammed in the rest of the workout into my other workouts for the week.

Day 3:

Competition Press 66.25 kg x1@8.5 https://www.youtube.com/watch?v=fHqWUqGGhnc ,
55 kg x4x6@6-6.5

2 ct Pause Bench 95.25 kg x1@8,
88.75 kg x4@9, 83.75 kg x4@8.5 or 9, x4@9, 80.5 kg x4@8 or 8.5

2 ct Pause Squat 130 kg x1@8.5,
115.25 kg x4@9 or 9.5, 108.75 kg x4@8.5 or 9, x4@8.5 or 9, 105 kg x4@8 or 8.5

High bar 80 kg x8@6, 85 kg x8@7, 90 kg x8@8, x8@8.5

Day 4:

2 ct pause Press 60 kg x1@7.5,
56.25 kg x4@8.5 or 9, 55 kg x4@8.5, x4@9, 51.25 kg x4@8.5 or 9

2 ct pause Deadlift 177.5 kg x1@8,
166 kg x4@9, 157.75 kg x4@8.5 or 9, x4@8.5 or 9, 150 kg x4@8.5

0 0 3 Tempo Press 40 kg x86, 42.5 kg x87, 43.75 kg x8@8, x8@9

Deficit Deadlift 128.75 kg x8@6.5, 133.75 kg x8@7.5, 138.75 kg x8.5, x8@9

Day 5:

GPP: Pull ups w band x37@7 min, Barbell Curls 27.5 kg x34@7 min, Plancks 30 on 30 off @9 min

Overall a very busy week. I started working on monday which involved walking and running around, picking up things and moving them all day. Considering what I did before (sitting all day and training 4 times a week) it really took a hit on me. I was extremely tired from day 2 on onwards and my feet hurt like hell, which I kind of expected (I tried not to nocebo myself too much if that is possible lol). Accordingly, training took a hit for the most part, in particular my deadlift which has been at a low for the last three weeks or so already. However, trying to stay positive, I was really happy abou doing all the work, even though I had to split it a bit. In particular I was very satisfied with how squats went, considering that my feet and legs hurt like mad and were pretty tired. I am looking forward to the upcoming week of training, ready to crushj some PRs as I will hopefully be somewhat more adapted to work.