Starx Training Log

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.

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

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!

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.

GPP work today:

Upperback work:

Kettlebell Rows
32x10x3

Hammer Grip Chinups
BWx3x10

Ab work:

Hanging Leg Raises
BWx8x3

Ab Wheel Rollout
BWx15x2

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

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

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

A small GPP session this morning:

Hammer Grip Chinups
BWx20

Dead Bugs
BWx10x3

Low stress week:

High Bar Squat
120x6x2 @7,5

Bench
77,5x6x2 @7,5

KB rows
32x10x3

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

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

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

GPP work:

Inverted Ring Rows
BWx10x5

Hanging Leg Raises
BWx10x5

Band Pull Aparts
50x

In b4 the rest of dbb. :smile:

1 Like

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

GPP Work tonight:

Hammer Grip Chinups
BWx5x2
BW+16kgx1x10

Ab Wheel Rollout
BWx15x2

Suitcase Walks
32KG Kettlebell: 5 minutes (L&R)

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

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

GPP work today:
Dumbell Rows
40x10
40x10
32x10
32x10
32x10

Hanging Leg Raises
BWx10
BWx10
BWx10