Failure's log to strength

[Likeacentipede]

Hi y'all,

A bit of an intro.I'm a 22 years old university student from Greece.Been lifting for 5 years.Stats are 154 lbs bth seated press and 220 lbs x 5 backwards lunges from a month ago.I've also done a 253 lbs close grip bench 2 years ago,a 374 lbs beltless squat and a 418 or 440 lbs beltless deadlift.I did 418 back at 17,just before turning 18

Long story short,at this point I'm a failure at everything at this point

1.University has gone to **** thus far.I've barely studied cause between 18-21 I barely cared about anything.I just dragged myself out of bed everyday,ate,lifting and banged some mediocrite chick here and there

2.I have no money.Most of my meals are rice and beans

3.I am barely satisfied with my lifting "career".I don't even know what I want to get strong at

So,this log will be a combination of rep prs,general life thoughts and efforts to get out of barely existing and a bunch of typos.Enjoy

[Likeacentipede]

Training wise,I'll be doing a rep goal system,focusing on overhead pressing and deadlifting.For deadlifts I'll be training pretty identically to Leeman's PROM.Plus a lot of bodybuilding work

[Likeacentipede]

I'll be at my hometown for this week,so I only have access to 55 kg plates in total and a 10 kg bar.My brother borrowed my bands, so I was pretty limited in weight today

Leeman rdls
40 kg / 88 lbs x 10 x 4
60 kg / 132 lbs x 10 x 2
60 kg / 132 lbs x 20 x 2
Regular rdls pretty much,without locking out

Seated yates row
60 kg / 132 lbs x 15 x 3
Definitly nowhere near regular bb rows,but felt nice,so I might do these as an accessory to put more upper back volume


Snatch seated yates rows
60 kg / 132 lbs x 15 x 2

Above head snatch grip pull
25 kg / 55 lbs x 10 x 4
No hip momentum.Nice way to train the traps if you don't have much weight


Calf raises
25 kg / 55 lbs x a bunch

Belly pushouts
2 5 kg / 11 lbs plates x 20 x 2
4 5 kg / 11 lbs plates x 20
4 5 kg / 11 lbs plates x 20 plus holds at 10 and 5 kg
Trying to improve my bracing

1 arm barbell rows
25 kg / 55 lbs x 10 x 3
Cause the bar was there and I wanted to do some more upper back work

Cannot wait to add weight on rdls,these felt great

[Likeacentipede]

Btn,wide grip press
10 kg / 22 lbs x 10
20 kg / 44 lbs x 12 x 2
30 kg / 66 lbs x 6
40 kg / 88 lbs x 17,9,7,6,8,6 A week ago or two I did 40 kg x 14, so nice pr here
30 kg / 66 lbs x 10

Bottom half dumbbell press
8 kg / 17.6 lbs x 30 x 2

Side laterals
8 kg / 17.6 lbs x ?
6 kg / 13.2 lbs x ?,?

Rear delts
Tons of reps on random exercises for 5 minutes straight

Band pushdowns
Green x 25,25,15
Yellow x ?,?

Overhead two dumbbell extensions
6 kg / 13.2 lbs x 15 x 5

Band half curls
Cause there was no tension up to when my arm was bend at 90 degrees
Green x 20 x 3 Crazy tension at the top

Hammer curls
6 kg / 13.2 lbs x 30

[Likeacentipede]

100 curls with the yellow band and a straight grip to finally put some size on my 15.3 inch arms

[Likeacentipede]

Leeman rdls
20 kg / 44 lbs x 15
40 kg / 88 lbs x 20
60 kg / 132 lbs x 20
60 kg / 132 lbs + 1 yellow band x 20
60 kg / 132 lbs + 1 yellow band + 1 green band x 5, was scared that the bar would slip out of my hands so I stopped there

Badbell rows
60 kg / 132 lbs x 20,10 lower back was fried

Band rows
Tons

Seated snatch grip barbell rows
60 kg / 132 lbs x 20 x 3

Band leg curls
Tons

Dumbbell above head raises
6 kg / 13.2 lbs x 10 x 3 no momentum at all

An hour later or so

Snatch grip barbell rows
60 kg / 132 lbs x 10 x 4

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Btn press, wide grip
20 kg / 44 lbs x 10 x 2
30 kg / 66 lbs x 6
40 kg / 88 lbs x 1
50 kg / 110 lbs x 8 This matched my strongest sets,if not a pr.I felt like **** though, so, a victory I guess?

Paused side laterals
6 kg / 13.2 lbs x 15,15,8

Side laterals
6 kg / 13.2 lbs x 3 sets

Band pullaparts
A bunch

Band bushdowns
Green x a few

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Deadlift stance hack squat
0 kg x 15
40 kg (1 plate per side) / 88 lbs x 15 x 3
60 kg / 132 lbs x 10
This machine kinda gets the hips back.Not as easy on the lower back as a hack squat should be,but mimics the deadlift to a good extend.I'll look to add weight to this


Hypers parallel to the floor
Bw x 20
20 kg plate / 44 lbs x 20
30 kg / 66 lbs x 20
40 kg / 88 lbs x 15


Deadlift
60 kg / 132 lbs x 5
100 kg / 220 lbs x 15 (belt on)
I'll be adding 2.5 kg (roughly 5 freedom units) per workout to these.When getting 10 gets too hard,I'll remove the hypers and later again the hack squats


Barbell shrugs
100 kg / 220 lbs x 20 x 3
120 kg / 264 lbs x 15,10
Strict for the most part.Was too exhausted to go heavier and cheat


Dumbbell row
40 kg / 88 lbs x 6 x 3


Cable row,V grip
40 kg / 88 lbs x 15 x 4


Lying leg curls
20 kg / 44 lbs x 25 x 2


Seated calf raises
A bunch.Will definitely add more calf work


Band standing ab curls
Blue band x a few


Ab pushouts
12 kg / 25.4 lbs dumbbell x 15 x 3

[Likeacentipede]

Something I haven't mentioned is that yesterday I started cutting.I'll be eating 2000 calories,with 140-160 grams of protein per day,trying to get from 93 kg / 205 lbs down to 82-84 kg / 180-185 lbs and have dem beach abs

Pullups
Bw x 5,3,3


Seated (7) , little fingers at rings, btn press
20 kg / 44 lbs x 12 x 2
30 kg / 66 lbs x 6
40 kg / 88 lbs x 1
52.5 kg / 115.5 lbs x 10,5 Previous best was 50 kg / 110 lbs x 10,so that's a great pr right there.I'm now after 55 kg /121 lbs x 11,which I think will put me at a 75 kg / 165 lbs btn press
40 kg / 88 lbs x 6 Was burnt out asf
30 kg / 66 lbs x 12,7


Incline(4), small fingers at rings
I'm guessing it was a 35-45 degree incline
30 kg / 66 lbs x 10 x 5


Side laterals
4 kg / 8.8 lbs x 2 sets
2 kg / 4.4 lbs x 1 set


Overhead dumbbell extension, seated, no back support
6 kg / 13.2 lbs x 10
20 kg / 44 lbs x 20,10
14 kg / 30.8 lbs x 15,15


Cable rope pushdowns
A bunch


Incline dumbbell extensions (4)
Held dumbbells at the end of the handles and brought them to my shoulders, cause the bench pad was cutting my rom short
10 kg / 22 lbs x 10
6 kg / 13.2 lbs x 15,15


Cheat barbell curls
20 kg / 44 lbs x 10
40 kg / 88 lbs x 10
50 kg / 110 lbs x 4
42.5 kg / 93.5 lbs x 6
Really resisting the weight on the way down,from the top up to above to when my elbows and upper arms were vertical to one another


Hammer curls
Worked with sets of 6,strict at first,then with more and more swinging,from 8 kg / 17.6 lbs to 16 kg / 35.2 lbs dumbbells,then did some light ones for 70 reps or something


Incline dumbbell curls (6)
3 sets


Neck curls
A bunch


Pec deck
A bunch


Forgot to do rear delt work,so I'll do a ton of them tomorrow

[Likeacentipede]

Bw is down 1.5 kg / 3.3 pounds since last dl workout,3 days ago

Deadlift stance hack squat
0 kg x 15
42.5 kg (1 plate per side) / 93.5 lbs x 15 x 3 5.5 or so pounds more for the same reps and sets,that was nice
70 kg / 154 lbs x 2
Getting 2 plates per side on this for reps will do wonders for my deadlifts


Hypers parallel to the floor
Bw x 20
20 kg plate / 44 lbs x 25
31.25 kg / 68.75 lbs x 25 2.5 pounds give or take and 5 rep pr.Great


Deadlift
60 kg / 132 lbs x 5
102.5 / 225,5 lbs x 15 straps on,most reps beltless
I wore a ****ty gym belt cause I forgot my own and **** fell off around the second rep


Barbell shrugs
Used a smaller,homosexual barbell,cause all the real ones were taken.Let's say it was 12 kg
12 kg / 26.4 lbs x ?
72 kg / 180.4 lbs x ?
132 kg / 290.4 lbs x 20 x 3 Not much cheating,especially first 10 on each set had no lower body momentum at all


Yates row
72 kg / 158.4 lbs x 10
52 kg / 114.4 lbs x 15 x 2 Was exhausted af at this point


Cable row,parallel grip with a "deficit" in between the handles for extra rom
30 kg / 66 lbs x 15 x 4


Cable row,V grip
40 kg / 88 lbs x 6
60 kg / 132 lbs x 10,6

Band leg curls
Many


Leg raises
Bw x 20 x 3


Ab pushouts
12 kg / 25.4 lbs dumbbell x 15 x 3


Calves
Did as many as I could standing,dropping the weight each time I failed, going from half a stack to just a plate.Then I immediately went to seated calf raises for an amrap with a bunch of dropsets

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Pullups
Bw x 4,4,4


Seated (7) , little fingers at rings, btn press
20 kg / 44 lbs x 12 x 2
30 kg / 66 lbs x 7
40 kg / 88 lbs x 2
50 kg / 110 lbs x 1
60 kg / 132 lbs x 7, belt on
Nice 2 rep pr.75 kg / 165 lbs are closer than I thought
42.5 kg / 93.5 lbs x 12,7,7,10 took an around 2 minute break before the last set, and it paid off


Incline, around 45-60 degrees , small fingers at rings
40 kg / 88 lbs x 10,8
30 kg / 66 lbs x 10,10


Side laterals
6 kg / 13.2 lbs x 3 sets


Cable rope pushdowns
A bunch.I don't like to count fluff and pump work


Overhead straight barbell extension
Kinda like a standing jm press
12 kg / 25.4 lbs x 12
32 kg / 70.4 lbs x 10,7
22 kg / 48.4 lbs x 12,10
12 kg / 25.4 lbs x 20


Ez barbell skulls
20 kg / 44 lbs x 15,12,7 or so
10 kg / 88 lbs x 20


Cheat barbell curls
20 kg / 44 lbs x 10
50 kg / 110 lbs x 5,4,3 , again, holding the negative as much as possible


Alternating dumbbell curls
6,8,10,12,14 kg x 6
3 kg / 6.6 lbs x 50


Cable curls
25 kg / 55 lbs x 8
20 kg / 44 lbs x 8,8


Pec deck
A bunch


Neck curls
A bunch


Rear delts
Tons

[Likeacentipede]

Previous workout was at April 21,not 22

100 reps of band curls with the yellow band,100 reps of band extensions with the yellow band

[Likeacentipede]

100 reps band extensions with the yellow band,100 reps band curls with the yellow band

[Likeacentipede]

Half a pound down over the past 3-4 days.Not bad

Deadlift stance hack squat
0 kg x 20
20 kg / 44 lbs weight in both sides x 20
40 kg / 88 lbs x 20
60 kg / 132 lbs x 10 thought this was a pr,but no.I'll go for 12-15 next time
70 kg / 154 lbs x 3 1 rep pr


Hypers parallel to the floor
Bw x 20
20 kg / 44 lbs x 20
40 kg / 88 lbs x 20 5 rep pr
50 kg / 110 lbs x 15 10 kg / 22 lbs pr


Deadlift ( touch and go )
60 kg / 132 lbs x 6
100 kg / 220 lbs x 1
105 kg / 231 lbs x 15 belt and straps on
160 kg / 352 lbs x 5 very happy,given all the work I previously did


Barbell shrugs
100 kg / 220 lbs x 6
140 kg / 308 lbs x 20 straps on
160 kg / 352 lbs x 10,10


Snatch grip yates rows
60 kg / 132 lbs x 20
80 kg / 176 lbs x 10 I think I did a second set of 10 at this weight, not sure, but I most likely did


V grip cable row
50 kg / 110 lbs x 10 x 5


Dumbbell row
30 kg / 66 lbs x 6 x 3


Lying leg curls
40 kg / 88 lbs x 20,15,12


Calf raises
Tons seated, then many standing


Ab pushouts
25 kg / 55 lbs x 15 x 3


Some more ab work, not much

[Likeacentipede]

Pullups
Bw x 6,5,2


Seated (7) , little fingers at rings, btn press
Forgot my shorts, so I had to train at jeans.Couldn't spread my legs while seating,which made pressind really uncomfortable
20 kg / 44 lbs x 12 x 2
30 kg / 66 lbs x 3
42.5 kg / 93.5 lbs x 17 which was my later pr.****ing jeans I had to not raise the seat at all and have a really close stance which ****ed me up.FKKKKKK
57.5 kg / 126.5 lbs x 3
40 kg / 88 lbs x 8,6,7,7,8


Incline, around 45-60 degrees , small fingers at rings
20 kg / 44 lbs x 10
40 kg / 88 lbs x 11,11,11,7 or 8


Side laterals
1 long set, cause someone talked to me so I basically did 1-2 rest pauses with the dumbbells at my hands


Pushdowns
Tons


Overhead 1 arm dumbbell extensions
6 kg / 13.2 lbs x 10
10 kg 22 lbs x 7
8 kg / 17.6 lbs x 10
6 kg / 13.2 lbs x 13 x 2


Alternating dumbbell curls
6,8,10,12,14 kg x 10
16 kg / 35.2 lbs x 4
6 kg / 13.2 lbs x 15
2 kg / 4.4 lbs x 100


Preacher curl standing
10 kg / 22 lbs x 20
15 kg / 33 lbs x 15
10 kg / 22 lbs x 20 x 2


1 arm dumbbell concentration curls,standing,laying forward
6 kb / 13.2 lbs x 8
10 kg / 22 lbs x 6
6 kg / 13.2 lbs x 10


Overhead cable extensions,rope,high pulley
Tons


Rear delts
Tons


Cable pec flies
A bunch

[Likeacentipede]

Bodyweight down to 90.4 kg / 199 lbs today

Deadlift stance hack squat
0 kg x 15
20 kg / 44 lbs weight in both sides x 15
40 kg / 88 lbs x 15
60 kg / 132 lbs x 15
80 kg / 176 lbs x 3 2 plates,feels good
I'll go for 65-70 kg x 12-15 next time.I really think getting up to 2.5-3 plates for reps on these will get me at a 5 plate fresh deadlift (which is 220 kg / 484 lbs , not 495 lbs ).I may add some more volume here as well


Hypers parallel to the floor
Bw x 20
20 kg / 44 lbs x 20
40 kg / 88 lbs x 20
50 kg / 110 lbs x 20 5 rep pr


Deadlift ( touch and go )
60 kg / 132 lbs x 6
100 kg / 220 lbs x 1
107.5 kg / 236.5 lbs x 15 belt and straps on.Incredibly easy
180 kg / 396lbs x 2 back rounded,especially on the second rep.Still happy,but I'll keep shy of that weight for a while.I'll keep some heavier pulling though to be able to break heavier stuff off the floor.Goal is 180 kg x 5 tng,which will probably put me at a pre exhausted 200 kg and closer to 220 kg fresh


Barbell shrugs
100 kg / 220 lbs x 8
142.5 kg / 313.5 lbs x 20 straps on.Traps have grown so much they totally ruin my physique when pumped.I love it,gotta get em up to my ears.Wanna point out here.I had traps popping after a year of lifting and doing 0 direct trap work
120 kg / 264 lbs x 30 x 2


Snatch grip yates rows
60 kg / 132 lbs x 15 x 3 used straps


V grip cable row
40 kg / 88 lbs x 12
70 kg / 154 lbs x 7 straps on.I haven't used straps on these on the past,and it felt great.I was so much more able to focus on my back
60 kg / 132 lbs x 9 , 7


Parallel grip, cable row
30 kg / 66 lbs x 20 x 3


Leg curls
Tons with bands followed by work on the lying machine


Planks
Bw x 4 sets


Zercher holds
100 kg / 220 lbs x ?
120 kg / 264 lbs x 10 seconds
150 kg / 330 lbs x 10 seconds
180 kg / 396 lbs x 12 seconds
220 kg / 484 lbs x ? 4-6 seconds I guess.It was hard ASFK


Calves
A bunch of them

My rounded back deadlifts indicated the following:

1.I'm not familiar with heavier stuff.My working sets are so light atm that I can break stuff off the floor no matter the form

2.My legs could afford to get stronger

3.Stronger abs couldn't hurt

So expect more hack squatting,maybe leg pressing and TONS OF AB WORK.No more being lazy on abs

[Likeacentipede]

First time under 90 kg / 198 lbs today.Bw was 89.7 kg / 197.3 lbs


Pullups
Bw x 8,6,2 Great progress on these


Seated (7) , little fingers at rings, btn press
20 kg / 44 lbs x 12 x 2
30 kg / 66 lbs x 8
42.5 kg / 93.5 lbs x 19 missed 20th at lockout cause the bar was a bit bend and threw me out of position.Still a pr but I RARELY MISS ON LOCKOUT ****
47.5 kg / 104.5 lbs x 8,7,6,5,5,4


Incline, around 45-60 degrees , small fingers at rings
20 kg / 44 lbs x 10
45 kg / 99 lbs x 7,7,7 If I can get these at 60 kg x 15-20 while exhausted it's gonna be great.Long way though
25 kg / 55 lbs x 30

Side laterals
4 kg / 8.8 lbs x 1 set
6 kg / 13.2 lbs x 2 sets
4 kg / 8.8 lbs x 1 set


Pushdowns V grip
Tons


Overhead ez bar extensions
10 kg / 22 lbs x 20
30 kg / 66 lbs x 9,6
20 kg / 44 lbs x 15,13,13


Dumbbell skulls
4 sets


Barbell curls, strict
20 kg / 44 lbs x 20
30 kg / 66 lbs x 7,6,6
22.5 kg / 49.5 lbs x 9,9 I've never trained biceps seriously and consistently thus far in the past few years, so atm I'm just playing around trying new things


Preacher curls, standing
10 kg / 22 lbs x 20
15 kg / 33 lbs x 17
17.5 kg / 38.5 lbs x 11
10 kg / 22 lbs x 20


Cable curls
A few


Rear delts
Tons


Cable pec flies
A bunch



Neck curls
A few
I really need to be pushing these harder

[Likeacentipede]

Some band pushdowns, band curls and pull aparts to get a solid pump

[Likeacentipede]

Deadlift stance hack squat
0 kg x 15
20 kg / 44 lbs weight in both sides x 15
40 kg / 88 lbs x 15
62.5 kg / 137.5 lbs x 20
80 kg / 176 lbs x 5


Hypers parallel to the floor
Bw x 20
20 kg / 44 lbs x 20
40 kg / 88 lbs x 15
60 kg / 132 lbs x 15


Deadlift ( touch and go )
60 kg / 132 lbs x 6
100 kg / 220 lbs x 1
110 lg / 242 lbs x 15 straps and belt on.Easy af
170 kg / 374 lbs x 4 Very happy with that.5 plates are gonna happen before 2019, if I keep deadlifting


Barbell shrugs
60 kg / 132 lbs x 15
100 kg / 220 lbs x 6
130 kg / 286 lbs x 30 straps on
132.5 kg / 291.5 lbs x 20
120 kg / 264 lbs x 20


Snatch grip yates rows
80 kg / 176 lbs x 10 x 2 straps on
60 kg / 132 lbs x 15


V grip cable row
30 kg / 66 lbs x 10
60 kg / 132 lbs x 10 , 8 straps on
40 kg / 88 lbs x 15


Dumbbell row
30 kg / 66 lbs x 15 x 2 with straps


Band leg curls
Tons

Suitcase holds
Some sets at 50 kg / 110 lbs


Ab pushouts supersetted with planks
Whatever


Calves
A bunch of them


For the time being I wanna get at a hack squat of 2 plates x 12-20 and 2.5 plates x 2-5.This will most likely get me at a 4.5 plate deadlift exhausted.If I get there while being light potential will be great

[Likeacentipede]

Btn seated press
Up to
60 kg / 132 lbs x 7,missed 8th, belt on
70 kg / 154 lbs x 1
72.5 kg / 159.5 lbs x 0

Some pump stuff.****ty workout, but I was really feeling awful, physically and mentally and still managed to match my pressing prs, so I'll take it