Hey folks.
I have a really detailed training log, but I don’t feel like anyone wants to look at everything.
First deadlift was Aug. 3, 2018, 230lbs with a friend who was teaching how to do the lift properly.
July 2018 I was doing stuff flat bench, incline, and sitting with 35s and 40 lb dumbbells.
Was doing like 20 minute runs on elliptical at 12 resistance (I don’t really know what that means)
October 4, 2018
Deadlift 5x 125 lbs
Standing press up with barbell 8x 45 lbs 6x 65 lbs
Squat 8x 45 lbs
Oct. 10, 2018
Incline bench barbell 125 lbs, 22x (in four sets)
Squat 45 lbs, 10x
Squat 95 lbs, 10x
Fast forward a bit
Feb 1, 2019
140 wide grip lat pulldown, 2x8
145 incline bench, 6x
155 incline bench, 3x
135 incline bench, 6x
10 minutes rowing machine, level 10 resistance, pace between 2:10 and 2:30/500m. Broke 2200m.
Feb 7, 2019
45 lb dumbbell press seated vertical, angle, and low angle - about 6 to 8 reps each
20 squats with 65 lbs
6x military press with 65 lbs
5x 140 lbs wide grip lat pulldown
12 minutes row machine, 5 resistance, 2:15 pace, uneven;y
Start SL 5x5 style LP - February 19, 2019
5x5 = “Five sets of five”
5x5 of 95 pound squats
5x5 of 80 pound bent over rows
5x5 of 45 pound dumbbells, different inclines
February 20, 2019
5x5 overhead press 65 lbs
5x5 squat 105 lbs
5x deadlift 95
5x deadlift 105
February 25, 2019
115 lb squat, 5x5
115 lb 5x5 pin press bench presses (I was still scared of bench, would only do it in a power rack with pins)
4 reps of 135 lbs pin bench
March 4, 2019
5x5 135lb squat
1x5 125 pin press bench
4x4 135 lbs pin press bench
2x5 60 lbs lat pulldown
1x5 70 lbs lat pulldown
First RPE workouts (I was drinking the BBM Kool-Aid)
March 12, 2019
95x5 OHP RPE 9
145x5 Squat RPE 7
155x5 Squat RPE 9
145x5 Squat RPE 8
145x5 Squat RPE 7
95x2 OHP RPE 10
85x5 OHP RPE 10
Rest 5 min
85x5 OHP RPE 9
65x5 OHP RPE 8
145x6 Squat RPE 8
Deadlifts:
4x205 RPE 7
4x205 RPE 8
4x205 RPE 9
Chinups:
2x2 bodyweight
1 bodyweight
1 bodyweight
1 body weight
(body weight = 205 lbs)
March 18, 2019
2x5x145lb squat RPE 7
1x5x155lb squat RPE 8
1x5x160lb squat RPE 8
1x5x160lb squat RPE 8.5
1x5x135lb bench RPE 8.5
1x5x135 bench RPE 9
1x5x115 bench RPE 8
1x3x115 bench RPE 9
Try lower weight bench presses for 10 sets of 3.
Try some deadlifts
225x1 RPE 8
245x1 RPE 8
245x1 RPE 7
245x2 RPE 8
OHP time
95x2 RPE 9
95x3 RPE 9
50 lb dumbbells slight incline
9x RPE 8.5
March 22, 2019
11.30am workout, coffee at 9am, haven’t eaten since 10pm
50 and 55 lb dumbbell warm up sets to keep the skill
5x5x165lb squats
3x95lb standing press
3x95lb standing press
3x95 standing press
3x95 standing press
5x115 pin bench press
Failed some 135 pin press - I assume fatigue
5x115 pin bench press
4x 115 pin bench press
March 24, 2019
OHP
115 standing press, 1x RPE 8.5
115 standing press 1x RPE 8.5
115 standing press 1x RPE 8.5
95 standing press 3x RPE 8
95 standing press 3x RPE 9
95 standing press 3x RPE 10
Squats
Try heavy squat singles
45 + 25 + 45 + 25 + 45 = 185
135x3
165x3
175x4 RPE 9
185x3 RPE 8.5
Note I fixed my form by grabbing bar with palm, bringing shoulders together, and elbow just naturally came in. Elbow pain or squatter’s elbow went away.
185x3 RPE 8.5
I feel awesome.
185x3 RPE 9.5
Deadlift 225 1x feels a bit hard
Work on the form a few times
225x3 good form, RPE 8.5
275x1 RPE 9
275x1 RPE 9
275x1 RPE 9
(Bad form)
225x2 good form RPE 9 (fatigue kicks in)
Finish with LTE Ez bar 40 lbs
Felt like nothing. Full extension behind head, bringing bar up to vertical.
Rest two minutes try 60 lbs LTE
Hand in probated grip to isolate traps and not use biceps.
Felt not too hard, good form
Skip a bit forward (it’s interesting how some entries in the log are like useless or puzzling)
Also here - timestamps! Resting 4 to 5 minutes between sets, like a good boy!
Sunday April 7, 2019
Warmed up with 40 lb dumbbell flat bench 5x
70x4 RPE 9 PR Wow feels awesome
Technique: kind of deadlift the dumbbells up off ground from above shoes onto lap, then lie back and kick them back.
70x3 and failure RPE 10+
Still feels very good but technique and strength failure
60x5 RPE 8 (11:45am)
60x5 RPE 9 and done
Squats. Warmed up on bar, 135
Try two plates for two reps.
225x2 RPE 8 (12:07)
225x3 RPE 9 (12:10)
205 = 45 + 10 + 25 each side (math is hard lol)
205x5 RPE 8.5 (12:16pm)
205x5 RPE 8 (12:20pm)
205x 3 RPE 9.5 (12:25pm) got dizzy
185x 6 RPE 8 (12:29pm)
Deadlifts
225x5 RPE 8
245x5 RPE 8.5 (12:37pm)
275x3 RPE 9 (12:42pm)
Next good entry:
Wednesday April 17, 2019
Weight: 197.8 in the morning
2x hammer grip 10 lb weighted chin ups
5x eccentric weighted 10 lb chin ups
11:55am 5x185 low bar squat RPE 6
5x singles at 225 RPE 8 in less than 7 minutes
Feels good.
Try sets at 195 (75 = 45 + 25 + 5 on both sides)
5x 195 RPE 8.5
4x 195 RPE 8 12:16pm
5x 195 RPE 8 12.21pm
Volume: 24 squats
OHP
45 warm up 5x
55 warm up 5x
65 warm up 5x
75x5
85x5 RPE 8
85x5 RPE 8.5
75x5 RPE 8
75x5
Started a real $$$ BBM template to keep leaning out:
Tuesday Start BM GPP Template - April 23, 2019
5x185lb squats (1:36pm)
205x5 RPE 7 1:40pm my low bar squat technique was good but wrists rolled back, not good, want straight
225x5 RPE 8 (???) 1:45pm Wrists rolled back to lesser degree
225x5 RPE 8 wrists rolled back less of a problem
Kind of goodmorning the bar up but feels good
OHP 65x5
OHP 95x5 RPE 7 1:57pm
OHP 95x5 RPE 8 2:00pm
OHP 95x5 RPE 8.5 2:04pm
Assisted chins, 25 lbs assist, sets of 5
Start: 2:08pm
10 pull ups, 5 chin ups
Done 2.14pm
2.15pm start running
4.5 mph, 130 to 140 heartbeat
16 minutes in, running at 5.5 mph hr between 130 and 140, 1.2 miles covered
30 minutes, 2.44 miles, 197 calories
Wednesday April 24, 2019
Did:
5x185 deadlifts @ 6
5x 195 deadlifts @ 7
5x205 deadlifts @ 8
Oops missed that last set of 5 (accident!)
Rows
Start with 135
Okay started at 8:39
135x5
135x5 Feels hard this is like RPE 8
135x5
135x5 RPE 8
Okay 20 in this AMRAP block
Go to bench
8x95 @ RPE 7
8x95 @ RPE 7
8x95 @ RPE 8
Ran on elliptical for 15 minutes
Skip a bit more forward:
May 7, 2019 - Tuesday
Weight: 196
Squat
1 @ 8, 5 @ 8 x 3 sets
Used a belt. Warmed up to 225x2. Felt easy.
Try 245x1@ 7.5
255x1 @ 8
With belt
255x1 @ 8
225x5 @ 8
225x5 @ 8
225x5 @ 8
Yes belt so stronk.
Standing Press
135x1 @ 8
5 @ 8 x3
5x115 @ 8
Key is to lock the knees so it does not become a push press.
Weighed out from the squats at 195.
Chin ups
7 minutes amrap sets of 5 at home.
And last workouts (yea really skipping forward)
July 29, 2019 - Monday
Squats w/ belt
275x1 @ 8
245x5 @ 9
225x5
225x5
225x5 5.01pm @ 8
225x5 5.06pm @ 9
225x5 5.11pm
OHP with belt
115x1 @ 8
105x5 @ 9
95x25 very nice!
GPP for the day: Assisted chin ups, 10 minutes of AMRAP, start at 50 lbs assist.
Ran 1 mile in 9.40
Ran 15 minutes, covered 1.64 miles, rate of 9.09 minutes/mile. RPE 7.
Aiming for RPE 8 with these pull ups
Pull ups: 5x wide grip, 55 lbs assist 6.05
6.07 : 7x wide grip pull ups, 55lbs assist
6.09 : 6x wide grip pull ups
6.12 : 6x wide grip
6.15 : 7x pull ups
All done with wide grip and 55 lbs of assistance
Sunday July 28th, went into gym, warmed up squat and deadlift and bench, did a heavy single bench press 1x175 @8
July 26, 2019 - Friday
OHP 95x5 @ 8 5.21pm
OHP 95x5 @ 8 5.24pm
OHP 95x5 @ 7 5.27pm (moved grip two fingers within the power bars, about two fingers away from the middle)
OHP 105x5 @ 8 (two fingers in both sides of the knurling and power rings, same as before) 5.30pm
OHP 105x5 @ 9 5.34pm
OHP 95x5 @ 8 5.38pm