Starx
April 29, 2018, 8:53pm
1
Hey all,
I’m a 44 year old male from The Netherlands who just started lifting a few years ago. Right now I’m trying to make some serious progress and one of my goals is a 200kg deadlift in 2018 (last 1 RM attempt was 170 a year ago).
I just finished Andy bakers HLM template (Garage Gym Warrior) and now moving to BBM’s RPE based templates for the rest of the year. Right now in week 2 of the Hyperthropy template and still learning about judging RPE, which in this stage I rate very conservatively.
I also keep a log on a Dutch site, but I figured I might as well make a log here, so I have two online “backups”.
Training of today (all weights are in KG):
Squat (High Bar)
100x6 @6
110x6 @7
120x6x3 @7 ,5
Bench
65x6 @6
70x6 @6 ,5
75x6x3 @7 ,5
Pendlay Row (MYO reps)
65x16+4+4+3
Superset:
EZ Curls 28x12x4
Band Pushdown bandsx12x4
Despite doing more sets on squats and bench RPE felt lighter at the same weight, I can go up next week to strife for a real RPE 8.
Starx
April 30, 2018, 7:14pm
2
GPP work today:
7 minutes upper back:
Hammer Grip Chinups
BWX20
Kroc Rows
37,5x20 (R) PR!
37,5x12+8 (L)
Rear Delt Raises
6x15x2
7 minutes ab work:
Side Planks 2 minutes
30sec x 2 (L+R)
Ab Wheel Rollouts
60xBW
Speedbike:
Every 2 min x 20 min, sprint 30 seconds
Starx
May 1, 2018, 8:11pm
3
Training session today:
OH Press
40x6 @6
45x6 @7
47,5x6x3 @8
Romanian DL (Beltless)
100x8 @6
110x8 @7
120x8x3 @7 ,5 PR!
Bench (MYO reps, 5 deep breaths between sets)
60x14+5+5+3
Everything felt good!
Starx
May 3, 2018, 8:14pm
4
Training from today:
Deadlift
125x6 @6
130x6 @7
140x6x3 @8 VPR!
Close Grip Incline Benchpress
50x8 @6
55x8 @7
60x8x3 @9
Paused Frontsquat
50x5
55x5
60x5x3
No MYO reps on FSQ yet, I need to get comfortable with the frontrack position again.
Starx
May 5, 2018, 12:18pm
5
GPP work today:
Upperback work:
Kettlebell Rows
32x10x3
Hammer Grip Chinups
BWx3x10
Ab work:
Hanging Leg Raises
BWx8x3
Ab Wheel Rollout
BWx15x2
Starx
May 7, 2018, 11:19am
6
Yesterday’s workout. No Pendlay rows as I was short on time and already did lots of upperback stuff the day before.
Squat High Bar
105x6 @6
112,5x6 @7
122,5x6x3 @8
Bench
65x6 @6
70x6 @7
77,5x6x3 @8
Starx
May 8, 2018, 8:59pm
7
Today’s training in a hot homegym. Included some of the GPP work because I can’t train tomorrow.
OH Press
42,5x6 @6
45x6 @7
50x6x3 @8 PR!
Romanian Deadlift (Beltless)
107,5x8 @6
115x8 @7
125x8x3 @8 PR!
Bench (MYO reps)
62,5x14+4+4+4+3
Kettlebell Rows
32kg: 100 reps total (50L/50R)
Ab Wheel Rollout
50xBW
Starx
May 10, 2018, 8:28pm
8
Today’s session:
Deadlift
130x6 @6
135x6 @7
145x6 @8
145x6 @9 VPR/PR
137,5x6 @8
Close Grip Incline Bench
52,5x8 @6
57,5x8 @7
62,5x8 @8
62,5x8 @8
62,5x8 @8 ,5
Belt Squat (MYO reps)
32 kg Kettlebell x16+5+5+5+4
Starx
May 11, 2018, 6:09am
9
A small GPP session this morning:
Hammer Grip Chinups
BWx20
Dead Bugs
BWx10x3
Starx
May 14, 2018, 7:44pm
10
Low stress week:
High Bar Squat
120x6x2 @7 ,5
Bench
77,5x6x2 @7 ,5
KB rows
32x10x3
Starx
May 16, 2018, 8:27pm
11
Low stress week day 2:
OH Press
50x6 @8 ,5
47,5x6 @8
Romanian DL
115x6x2 @7
Bench (MYO reps)
62,5x14+4+4+4+3
Band Tricep Pushdown
3x10
EZ Curls
3x10x28
Band Face Pulls
3x15
Starx
May 17, 2018, 6:57pm
12
GPP work 17 may 2018:
Hammer Grip Chinups
15xBW+10kg (3+2+2+2+2+1+1+1+1)
15xBW (5x3)
Hanging Leg Raises
3x8xBW
Dead Bugs
2x10xBW
Starx
May 19, 2018, 6:57pm
13
Last day of the low stress week:
Deadlift
130x6 @6
135x6 @7
140x6 @8
Close Grip Incline Bench
55x8 @6
60x8 @7
62,5x8 @8
62,5x8 @8
Belt Squat (MYO reps)
32kgx16+5+5+4
Dips
BWx5x3
Starx
May 20, 2018, 10:57am
14
GPP work:
Inverted Ring Rows
BWx10x5
Hanging Leg Raises
BWx10x5
Band Pull Aparts
50x
Starx
May 21, 2018, 10:25am
16
rho:
In b4 the rest of dbb.
Thanks bro!
Training in the morning.
Squat High Bar
130x1 @7
135x1@7,5
140x1 @8
120x6x3 @8
Bench
85x1 @8
90x1 @8 ,5
75x6x3 @8
Pendlay Rows (MYO reps)
75x12+3+3+3+2
1 Like
Starx
May 22, 2018, 8:07pm
17
GPP Work tonight:
Hammer Grip Chinups
BWx5x2
BW+16kgx1x10
Ab Wheel Rollout
BWx15x2
Suitcase Walks
32KG Kettlebell: 5 minutes (L&R)
Starx
May 23, 2018, 8:04pm
18
Today’s session:
OH Press
55x1 @7
57,5x1 @8
50x6 @8
50x6 @8
50x6 @8
Romanian DL
110x8 @6
115x8 @7
120x8 @8
120x8 @8
120x8 @8
120x8 @8 ,5
Bench (MYO reps)
67,5x12+3+3+2
Starx
May 26, 2018, 10:35am
19
Todays session with a nice DL PR!
Deadlift
160x1 @7
172,5x1 @8 PR!!!
140x6 @8
140x6 @8
140x6 @8
Close Grip Incline Bench (2 minutes rest between sets)
55x8 @7
60x8 @8
60x8 @8
60x6 @8
55x8 @8
Belt Squat with Kettlebell (MYO reps)
40kgx14+5+5+5+4
Db Bicep Curls
16,5x8x3
1 Like
Starx
May 27, 2018, 7:51pm
20
GPP work today:
Dumbell Rows
40x10
40x10
32x10
32x10
32x10
Hanging Leg Raises
BWx10
BWx10
BWx10