DaneMuscle's Strength Training Log - Road to 100 kg OHP + 200 kg Deadlift @ 18

[DaneMuscle]

29th of april, surprise Benchtime. After my brief sway to low calorie eating and low volume lifting, I suddenly wanted to gain weight again. I feel much better on a caloric surplus, better mood, less doms, better sleep, etc. So I've decided to go back on bulk, I'd like to pass or at least hit 100 kg BW this time around.

Coming into the gym the power rack was set up with a bench in it and I had wanted to bench again for some time, so I decided to try it out. I did the following:

Barx2x5 Easy of course, screwed around with setup

40x2x5 Went just fine, no problems

60x5 No knee irritation

70 kg 3x5 Went well, no shoulder irritation and easy reps.

So I'll probably be benching again next time, still being aware of potential irritations, especially in the shoulders.

Goodmornings:

Barx2x5

40x5 Was told I wasn't going very deep

60x5 Deeper, harder

72.5 kg 1x5 Surprisingly hard with the added depth

Chinups:

BWx2x5

+12.5 kg 3x5 quite hard, slow last reps, 5 min. between sets. Will increase the weight just a tiny bit next time.

10 min. stretching, hamstrings and delts/pecs, pull aparts, burning rear delts and upper back.

Close Grip Lat Pulldowns:

80x8

70x8

Straight Arm Pulldowns:

40x8

50x8

Back pump of the gods

After this I went to the gym at my school to train my girlfriend, and there I did more stuff.

Close Grip Pulldowns:

50x8

70x8

80x6

65x8

DB Rows:

30x2x10

Straight Arm Pulldowns:

45x2x8

EZ Tricep Extension:

30x2x8

Tricep Pushdowns:

45x2x8

EZ Curls

30x3x8

Kinda ****ed around here, felt like I had the energy though, so it was no problem.

Calorie intake today approx. ~3800-4000.

Very good day, will continue with the eating. Knee feels better, much more stable. Hopefully I can start deadlifting relatively soon.

[DaneMuscle]

Had no internet connection for a few days, so wasn't able to log my workout. On wednesday I did about 20x3 of cleans with a light weight, top practice my technique, and did some back work as well. Today, on 3rd of may, my 17th birthday, I did:

Cleans:

40x6x3

50x3x3

60x1

50x2x3

Bench:

Barx2x5

40x2x5

60x2x3

70x2

80x2

90x1 recorded, went fairly easy, especially for not having benched for a long time

80x5

80x2x3

These were some nice sets, my knee was a bit irritated but it got better later on.

Cleans:

About 6-8x3 Cleans, some Hang Cleans, but mostly Powercleans.

Did a little backwork as well, pull aparts and stretching. Got about 2000 kcal in me after training, I'm looking forward to gaining some weight.