Rob's training log

[TheMightyManlet]

Sup

It is the New Year (well nearly) and Ive decided it is finally time to start my log! I started lifting at the beginning of 2008, but that was simply using a load of machines at my local leisure centre. In April/May I started to learn how to bench/squat/deadlift properly but over time lost motivation and during the summer it all went down hill...

A couple of months ago a powerlifting gym 5minutes away from me re-opened and I decided to give it another shot. Since then Ive been making progress, and been learning how to train and diet properly.

Current Stats
5'5 160lbs
160kg/353lbs deadlift
140kg/309lbs squat
100kg/220lbs bench


Goals
Looking to add a lot of strength, which I believe should help pack on the size too!
Ideally I would like to be able to achieve these stats before March 22 (giving me ~12 weeks).

190kg/419lbs deadlift
170kg/375lbs squat
110kg/243lbs bench


Training
Monday - Squats
Thursday - Bench
Friday - Deadlift

I'll also add in assistance exercises too, but they will probably differ each workout.

[BaFtub]

Subbing. Goals look pretty modest Im sure youll accomplish them

[TheMightyManlet]

Thanks mate, I hope so. Squat might be a challenge but best to aim high imo!

[piszczel]

Subbed.
Definitely achievable goals!

Are you following your own routine?
How do you feel about squatting 3 times a week? I just started doing it recently and it feels great

[TheMightyManlet]

Just got back from training legs and it went absolutely terrible, I guess that's what being ill and not eating much for a couple of weeks does... felt so weak and ended up puking up everywhere when I got home (yes mad)

Squats
Barx10
132lbsx5
176lbsx5
176lbs (with chains) x2
176lbs (with chains) x2
198lbs (with chains) x2
198lbs (with chains) x2
220lbs (with chains) x2
220lbs (with chains) x2
220lbs (with chains) x2
220lbs (with chains) x2

Very dissapointed with those sets, usually I increase the weight most sets but today it just wasn't happening. 3 weeks ago (last workout) I got 270lbs with chains for an easy 2 reps.

Leg press
Did 5 sets of 10 reps, can't remember the weight but it was pathetic!

Leg curls
132lbs x15
143lbs x10
143lbs x10
132lbs x10

At that point I had enough, just wasn't going to be my day! Usually I add in calf raises and some stomach work. Hopefully on thursday I feel stronger and can have a good chest workout.

[TheMightyManlet]

Subbed.
Definitely achievable goals!

Are you following your own routine?
How do you feel about squatting 3 times a week? I just started doing it recently and it feels great

Thanks!

Yup at the moment I am sort of... I'm following a routine one of the strongest powerlifters in my gym suggested. Basically 8 sets of 2 reps for the big 3 (using chains on squats and bench), and then a few different assistance excercises each workout (with higher reps).

I love squatting but at the moment I'm not sure I would recover fast enough if I did it 3 times a week, I could maybe do it twice.

[piszczel]

OK.

That's what I thought about the squats, and then I started squatting 3 times a week. Make it heavy/medium/light, and no need for any other leg exercises... You'll be suprised at how fast your legs can recover. I feel like I could squat 4-5 times a week now.

[BaFtub]

Yea.. Ditch the leg extensions and un needed things like that. Squatting 3 times a week is cake. Smolov was fun.. I miss squatting 4-5 times per week.

Gjob on the squats, youll get used to'em no worries.

[TheMightyManlet]

Thanks guys, I'm going to stick to squating once a week for the moment (my workout partner wants to keep this current routine) but after a couple of months I think I'll try squats 3 times a week.

When do you reckon my strength will be back up to what it was? Couple of weeks maybe?

[statisticool]

...
Did 5 sets of 10 reps, can't remember the weight but it was pathetic!
...

Hey, as long as your muscles get worked sufficiently, who cares if the weight is 100 lbs or 500 lbs, they know no different.

Keep up the good work,

[piszczel]

Your strength should return soon, within a month IMO.
Just eat your face off.
How heavy were the chains?

[TheMightyManlet]

Your strength should return soon, within a month IMO.
Just eat your face off.
How heavy were the chains?

Hopefully you're right!

I think the chains are about 70-80lbs but I'm not certain.

[TheMightyManlet]

Bench day

Well I got to my gym and found it was closed which was a bit annoying. Luckily I've got a bench in my garage and a few weights, even if they are a bit old and rusty. The weights may seem a bit strange but that's because the barbell is only 6kg lol

Strength is still kind of low after getting back into it but feeling slightly better!


Bench
Barx20
101x12
146x6
190x3
190x3
190x3
190x3
190x3
190x2


Dumbbell bench
60x12
60x10
60x6


Close grip bench
146x4
123x8
123x8
123x6
123x6

^Kind of dissapointed with those, seemed much harder than usual and I used less weight. Form was a bit dodgey too... arms wobbling all over the place!


Rolling tricep extensions
15x15
15x15
15x15
15x15
15x15

^Triceps were dead, I decided to drop the weight a lot and focus on my form and get a few more reps


All in all not a bad workout, I expected it to be worse.

[piszczel]

GJ man, strong bench. A lot of sets, relatively heavy for flat bench there.

I see you're one of the lucky ones who don't need to warm up a lot.

[TheMightyManlet]

Thanks! Yeah usually after a couple of sets on bench I'm good to go. For squats/deadlifts it takes me ages to get warmed up though, sometimes a good 5 or 6 sets.

[BaFtub]

That's some strong ass pressing jeebus. Hows your arch and leg drive by chance?

PS those rolling db tri ext are amazing.

[TheMightyManlet]

That's some strong ass pressing jeebus. Hows your arch and leg drive by chance?

PS those rolling db tri ext are amazing.

Thanks

Funny you should say about the form, a few weeks back my form on bench was useless! I asked somebody at my gym to help me correct it and it feels a lot tighter and stronger now. I think my leg drive and arch are getting there, still room for improvement though.

Yeah the extensions are great, how many reps do you usually go for with them? Not sure whether I should stick to higher reps or go a bit lower

[BaFtub]

Thanks

Funny you should say about the form, a few weeks back my form on bench was useless! I asked somebody at my gym to help me correct it and it feels a lot tighter and stronger now. I think my leg drive and arch are getting there, still room for improvement though.

Yeah the extensions are great, how many reps do you usually go for with them? Not sure whether I should stick to higher reps or go a bit lower

My arch is still in progression but I feel like its getting better each session.

When I do the DB rolling ext I mix it up here and there. I always disliked high reps because I never saw any growth with them, so when Id do them Id go with 4-8 reps . It gave me more confidence with handling heavier weights and perhaps itll carry over to your lockout.

But Id toss in higher reps towards the last 2 sets, or maybe a dropset.

[TheMightyManlet]

Deadlifts

I was looking forward to today, but again I got to my gym and it was closed (not really sure why... they said they would be open all week ).

I had to workout in my garage again, and I've only got a certain amount of weight so deadlifts were rubbish! The bar was also about 4inches off the ground because all I have is a bunch of small plates.

Deadlifts
101x5
234x5
278x2
278x2
278x2
278x4

^Decided to stop there, I was using all the weight I had and it just seemed like a waste of time continuing. I'd rather wait until my gym is back open and do it properly.


Dumbbell Rows
90x5
90x5
90x5
95x5
100x5

^All seemed fairly easy, I reckon I could've got 100 for all 5 sets


Barbell Curls
80x10
80x10
80x10
80x8
80x8


Bit annoyed overall, seemed like a waste and I'm not really tired out at all. I really hope my gym is back open next week.

[BaFtub]

Those are some strong ass DL's and DB rows... How long have you been lifting again? yer putting up some pretty damn nice numbers for your bw.

[TheMightyManlet]

Those are some strong ass DL's and DB rows... How long have you been lifting again? yer putting up some pretty damn nice numbers for your bw.

Thanks, nowhere near your strength though!

Over a year ago I went to a local lesuire centre and just used machines, very on and off though, went about once a fortnight or something. I started to bench/squat/deadlift in April or May but lost motivation and pretty much gave up over summer. Started going consistently from just after October really, I'm still pretty much a noob so I hope my lifts keep increasing. I'm so desperate for my gym to open, much prefer the lifting environment and am usually much stronger there

[BaFtub]

Thanks, nowhere near your strength though!

Over a year ago I went to a local lesuire centre and just used machines, very on and off though, went about once a fortnight or something. I started to bench/squat/deadlift in April or May but lost motivation and pretty much gave up over summer. Started going consistently from just after October really, I'm still pretty much a noob so I hope my lifts keep increasing. I'm so desperate for my gym to open, much prefer the lifting environment and am usually much stronger there

its all about progression. youll be stronger than me in no time you best believe it.

id rather stick to the place youre at.. enviroment seems to be a helluva lot better. i lift in a craptastic commercial gym filled with bouncy balls and cardio bunnies lol. i get the stink eye each and everytime I DL/Squat.

[TheMightyManlet]

its all about progression. youll be stronger than me in no time you best believe it.

id rather stick to the place youre at.. enviroment seems to be a helluva lot better. i lift in a craptastic commercial gym filled with bouncy balls and cardio bunnies lol. i get the stink eye each and everytime I DL/Squat.

lol those bouncy balls are so annoying, sounds like my college gym where dumbbells go up to a staggering 40lbs

The gym I go to at the moment is much better, it's just a small powerlifting gym with about 20 or so regulars. It's a shame it's hardly ever open though

[TheMightyManlet]

Squats

Strength was much better than last week, but still not upto what I was before Christmas. Still legs are aching and I'm knackered so I'm pleased

Squats
barx10
barx10
132x2
132x2

*added chains for all of the remaining sets*

132x2
132x2
198x2
198x2
198x2
198x2
220x2
220x2
243x2
265x2


Leg Press
320x12
320x12
320x12
320x12
320x12


Leg Curls
132x12
132x12
132x12
132x12
132x12


I know I should really ditch the leg press and curls, but I always feel they help finish off the workout, my legs are burning on those last few sets of leg curls.

[piszczel]

Holy strong volume batman

GJDM, how much did the chains weight?

[TheMightyManlet]

Holy strong volume batman

GJDM, how much did the chains weight?

I love squats now, takes me quite a few sets to get properly warmed up though.

Still not really sure about the chains I should weigh them. Around 60-70lbs though.

[BaFtub]

Crazy ass squats and volume dude. With this mentality youre gonna be one strong mofo.

When do you plan on maxing out to see your big 3 numbers??

[TheMightyManlet]

Crazy ass squats and volume dude. With this mentality youre gonna be one strong mofo.

When do you plan on maxing out to see your big 3 numbers??

I really do hope so. I'm fed up of being small and weak so this year I really want to change that (as cliche as that sounds )

Not for a while yet, ages ago when I first started training I went through a stage trying to go for a new max pretty much every other workout... and I just got weaker lol. I think I'll stick to heavy doubles for a while and then go for a max every couple of months. Good idea or would you reccomend maxing out more often?

[BaFtub]

I really do hope so. I'm fed up of being small and weak so this year I really want to change that (as cliche as that sounds )

Not for a while yet, ages ago when I first started training I went through a stage trying to go for a new max pretty much every other workout... and I just got weaker lol. I think I'll stick to heavy doubles for a while and then go for a max every couple of months. Good idea or would you reccomend maxing out more often?

You pretty much just answered yourself with your explanation :P Well said and great thinking.

I fell into the maxing out every week category and it REALLY stalled my progress altogether. I shouldve stuck with hitting Rep pr's weekly instead of 1rm's. Stagnated the hell outta my overall lifts.

[TheMightyManlet]

Bench

What a workout, I was on fire today had so much energy I could keep going now!

Bench
barx10
barx10
132x5
132x5

*add chains*
132x3
132x3
132x3
132x3
143x3
143x3
160x3
160x3
165x2
165x2
172x1 PR
*removes chains*


CGBP off 4 boards
132x10
154x10
154x8
154x7
154x7


Bench
132x8
132x8
132x8

^Not too sure why I did those lol, didn't feel tired so thought I'd try get a few more reps in


Tricep Pushdowns
110x8
110x8
110x8
110x8
110x8


Dumbbell Triceps Extension
44x8
44x8
44x8


Laterals and front raises (both lifts = 1 rep)
17x8
17x8
17x8
17x8
17x8

^I always go light on these and focus on form. Any heavier and my shoulder tends to feel dodgey

Edit: Just got an avatar up, not very good quality but it is better than nothing