I watched this Andrew Huberman video and decided to approach my powerlifting training in a completely different way than I have before
So training 3-5 lifts, for 3-5 reps, 3-5 times a week.
It's been 3.5 years since I've trained squats this intensely so I'm going through a fairly thorough acclimatisation process on my first week of training with nothing above 65% of my 1RM with the intensity gradually ramping up week after week.
Current 1RM for each lift is as follows
KG LBS
Squat 150 330
Bench 115 253
Deadlift 220 484
Pull ups 138 303
If I'm feeling good at the end of week 4 I'll continue to ramp things up. Otherwise I'll taper off for a week and attempt some new 1RM so I can start it all over again.
In addition to logging my lifts I'll be posting up some of my diet and nutrition info as well (smashing plenty of eggs).
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09-20-2022, 12:21 AM #1
nickelarse's eggcellent adventure: powerlifting, the huberman method
Last edited by NickelArse; 09-20-2022 at 02:00 AM.
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09-20-2022, 12:35 AM #2
18th September Huberman Method: Week 1 Day 1 84.9kg
Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 92.5 kg/203.5 lbs × 4
Set 5: 92.5 kg/203.5 lbs × 4
Set 6: 92.5 kg/203.5 lbs × 4
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 72.5 kg/159.5 lbs × 4
Set 4: 72.5 kg/159.5 lbs × 4
Set 5: 72.5 kg/159.5 lbs × 4
Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Seated Leg Curl (Machine)
Set 1: 20 kg/44 lbs × 5
Set 2: 20 kg/44 lbs × 5
Set 3: 20 kg/44 lbs × 5
Bent Over One Arm Row (Dumbbell)
Set 1: 30 kg/66 lbs × 5
Set 2: 30 kg/66 lbs × 5
Set 3: 30 kg/66 lbs × 5
Cals 2449 Carbs 170 Fat 90 Pro 166
Eggs Consumed 0insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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09-20-2022, 12:37 AM #3
19th September Huberman Method: Week 1 Day 2 85.3kg
Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10 [Warm-up]
Set 2: 100 kg/220 lbs × 5 [Warm-up]
Set 3: 137.5 kg/302.5 lbs × 4
Set 4: 137.5 kg/302.5 lbs × 4
Set 5: 137.5 kg/302.5 lbs × 4
Pull Up
Set 1: 4 reps
Set 2: 4 reps
Set 3: 4 reps
Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 1 [Warm-up]
Set 4: 77.5 kg/170.5 lbs × 5
Set 5: 77.5 kg/170.5 lbs × 5
Set 6: 77.5 kg/170.5 lbs × 5
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5
Set 3: 60 kg/132 lbs × 5
Set 4: 60 kg/132 lbs × 5
Bicep Curl (Barbell)
Set 1: 30 kg/66 lbs × 5
Set 2: 30 kg/66 lbs × 5
Set 3: 30 kg/66 lbs × 5
Bent Over One Arm Row (Dumbbell)
Set 1: 30 kg/66 lbs × 5
Set 2: 30 kg/66 lbs × 5
Set 3: 30 kg/66 lbs × 5
Cals 2863 Carbs 240 Fat 116 Pro 206
Eggs Consumed 4insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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09-20-2022, 02:36 PM #4
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09-20-2022, 02:59 PM #5
Everything moved well today
21st September Huberman Method: Week 1 Day 3 84.9kg
Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 97.5 kg/214.5 lbs × 3
Set 5: 97.5 kg/214.5 lbs × 3
Set 6: 97.5 kg/214.5 lbs × 3
Notes: 3x3 @ 70% of 3RM
Deadlift (Barbell)
Set 1: 112.5 kg/247.5 lbs × 5
Set 2: 112.5 kg/247.5 lbs × 5
Set 3: 112.5 kg/247.5 lbs × 5
Notes: 5x3 @ 60% of 5RM
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 75 kg/165 lbs × 3
Set 4: 75 kg/165 lbs × 3
Set 5: 75 kg/165 lbs × 3
Notes: 3x3 @ 70% of 3RM
Incline Bench Press (Barbell)
Set 1: 50 kg/110 lbs × 3
Set 2: 50 kg/110 lbs × 3
Set 3: 50 kg/110 lbs × 3
Calf Press on Leg Press
Set 1: 120 kg/264 lbs × 5
Set 2: 120 kg/264 lbs × 5
Set 3: 120 kg/264 lbs × 5
Bent Over Row (Dumbbell)
Set 1: 20 kg/44 lbs × 5
Set 2: 20 kg/44 lbs × 5
Set 3: 20 kg/44 lbs × 5insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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09-21-2022, 07:42 PM #6
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09-21-2022, 07:44 PM #7
Another good session
22nd September Huberman Method: Week 1 Day 4 84.8kg
Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10 [Warm-up]
Set 2: 100 kg/220 lbs × 5 [Warm-up]
Set 3: 142.5 kg/313.5 lbs × 3
Set 4: 142.5 kg/313.5 lbs × 3
Set 5: 142.5 kg/313.5 lbs × 3
Notes: 3x3 @ 70% of 3RM
Pull Up
Set 1: 4 reps
Set 2: 4 reps
Set 3: 4 reps
Notes: 4x3 @ 70% of 4RM
Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 82.5 kg/181.5 lbs × 3
Set 4: 82.5 kg/181.5 lbs × 3
Set 5: 82.5 kg/181.5 lbs × 3
Notes: 3x3 @ 60% of 3RM
Front Squat (Barbell)
Set 1: 40 kg/88 lbs × 3
Set 2: 40 kg/88 lbs × 3
Set 3: 40 kg/88 lbs × 3
Notes: ATG
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 70 kg/154 lbs × 5
Set 4: 70 kg/154 lbs × 5
Set 5: 70 kg/154 lbs × 5
Notes: 5x3 @ 70% of 5RM
Bent Over One Arm Row (Dumbbell)
Set 1: 30 kg/66 lbs × 5
Set 2: 30 kg/66 lbs × 5
Set 3: 30 kg/66 lbs × 5insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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09-25-2022, 05:35 PM #8
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09-25-2022, 05:43 PM #9
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09-25-2022, 10:55 PM #10
24th September Huberman Method: Week 1 Day 5 85.1kg
Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 97.5 kg/214.5 lbs × 3
Set 5: 97.5 kg/214.5 lbs × 3
Set 6: 97.5 kg/214.5 lbs × 3
Notes: 3x3 @ 70% of 3RM
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 75 kg/165 lbs × 3
Set 4: 75 kg/165 lbs × 3
Set 5: 75 kg/165 lbs × 3
Notes: 3x3 @ 70% of 3RM
Pull Up
Set 1: +5 kg/11 lbs × 3
Set 2: +5 kg/11 lbs × 3
Set 3: +5 kg/11 lbs × 3
Notes: 3x3 @ 70% of 3RM
Lateral Raise (Dumbbell)
Set 1: 12.5 kg/27.5 lbs × 5
Set 2: 12.5 kg/27.5 lbs × 5
Set 3: 12.5 kg/27.5 lbs × 5
Seated Overhead Press (Dumbbell)
Set 1: 15 kg/33 lbs × 5
Set 2: 15 kg/33 lbs × 5
Set 3: 15 kg/33 lbs × 5
Bent Over One Arm Row (Dumbbell)
Set 1: 30 kg/66 lbs × 5
Set 2: 30 kg/66 lbs × 5
Set 3: 30 kg/66 lbs × 5
Cals 2831 Carbs 272 Fat 81 Pro 210
Eggs Consumed 4insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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09-25-2022, 10:58 PM #11
Week 2 begins, ramping up the intensity
25th September Huberman Method: Week 2 Day 1 84.8kg
Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 4
Set 5: 100 kg/220 lbs × 4
Set 6: 100 kg/220 lbs × 4
Set 7: 100 kg/220 lbs × 4
Notes: 4x4 @ 75% of 4RM
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 77.5 kg/170.5 lbs × 4
Set 4: 77.5 kg/170.5 lbs × 4
Set 5: 77.5 kg/170.5 lbs × 4
Set 6: 77.5 kg/170.5 lbs × 4
Notes: 4x4 @ 75% of 4RM
Pull Up
Set 1: +5 kg/11 lbs × 5
Set 2: +5 kg/11 lbs × 5
Set 3: +5 kg/11 lbs × 5
Notes: 5x3 @ 75% of 5RM
Triceps Dip
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Seated Leg Curl (Machine)
Set 1: 25 kg/55 lbs × 5
Set 2: 25 kg/55 lbs × 5
Set 3: 25 kg/55 lbs × 5
Bicep Curl (Barbell)
Set 1: 30 kg/66 lbs × 3
Set 2: 30 kg/66 lbs × 3
Set 3: 30 kg/66 lbs × 3
Cals 2528 Carbs 232 Fat 82 Pro 207
Eggs Consumed 4insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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09-25-2022, 11:02 PM #12
26th September Huberman Method: Week 2 Day 2 84.7kg
Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10 [Warm-up]
Set 2: 100 kg/220 lbs × 5 [Warm-up]
Set 3: 147.5 kg/324.5 lbs × 4
Set 4: 147.5 kg/324.5 lbs × 4
Set 5: 147.5 kg/324.5 lbs × 4
Set 6: 147.5 kg/324.5 lbs × 4
Notes: 4x4 @ 75% of 4RM
Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 85 kg/187 lbs × 5
Set 4: 85 kg/187 lbs × 5
Set 5: 85 kg/187 lbs × 5
Notes: 5x3 @ 65% of 5RM
Pull Up
Set 1: +8 kg/17.6 lbs × 4
Set 2: +8 kg/17.6 lbs × 4
Set 3: +8 kg/17.6 lbs × 4
Set 4: +8 kg/17.6 lbs × 4
Notes: 4x4 @ 75% of 4RM
Bent Over Row (Dumbbell)
Set 1: 20 kg/44 lbs × 5
Set 2: 20 kg/44 lbs × 5
Set 3: 20 kg/44 lbs × 5
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 65 kg/143 lbs × 5
Set 3: 65 kg/143 lbs × 5
Set 4: 65 kg/143 lbs × 5
Notes: 5x3 @ 65% of 5RMinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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09-25-2022, 11:50 PM #13
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09-26-2022, 01:44 AM #14
Good question bro, if I was fresh (like if I took 5 days off) I would be capable of hitting 16-18 reps of those numbers pretty easily but because I’ve squatted 5 times in the last 7 days and 3 of those times doubled up with deadlifts too, I probably would’ve only been able to hit 8 or maybe 10 at a stretch.
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lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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09-26-2022, 02:24 AM #15
Thoughts on week 1
Pull ups and bench felt too light but I guess that’s why I’m doing acclimatisation.
Hips were pretty tight early on last week but with plenty of stretching they’ve come good.
Deads and squats probably feel a little heavier than they should given the relative lack of intensity at this stage of the program but that’s pretty easily explained given the massive increase in frequency/volume.
Week 2 bench is feeling like it’s hitting a sweet spot in terms of intensity. So everything is trucking along nicely.insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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09-26-2022, 06:49 PM #16
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09-30-2022, 05:08 AM #17
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09-30-2022, 05:09 AM #18
28th September Huberman Method: Week 2 Day 3 84.5kg
Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 102.5 kg/225.5 lbs × 3
Set 5: 102.5 kg/225.5 lbs × 3
Set 6: 102.5 kg/225.5 lbs × 3
Set 7: 102.5 kg/225.5 lbs × 3
Set 8: 102.5 kg/225.5 lbs × 3
Notes: 3x5 @ 75% of 3RM
Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10 [Warm-up]
Set 2: 100 kg/220 lbs × 5 [Warm-up]
Set 3: 122.5 kg/269.5 lbs × 5
Set 4: 122.5 kg/269.5 lbs × 5
Set 5: 122.5 kg/269.5 lbs × 5
Notes: 5x3 @ 65% of 5RM
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 3
Set 4: 80 kg/176 lbs × 3
Set 5: 80 kg/176 lbs × 3
Set 6: 80 kg/176 lbs × 3
Set 7: 80 kg/176 lbs × 3
Notes: 3x5 @ 75% of 3RM
Incline Bench Press (Barbell)
Set 1: 50 kg/110 lbs × 5
Set 2: 50 kg/110 lbs × 5
Set 3: 50 kg/110 lbs × 5
Cals 2475 Carbs 228 Fat 88 Pro 190
Eggs Consumed 5insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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09-30-2022, 05:13 AM #19
29th September Huberman Method: Week 2 Day 4 84.3kg
Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10 [Warm-up]
Set 2: 100 kg/220 lbs × 5 [Warm-up]
Set 3: 152.5 kg/335.5 lbs × 3
Set 4: 152.5 kg/335.5 lbs × 3
Set 5: 152.5 kg/335.5 lbs × 3
Set 6: 152.5 kg/335.5 lbs × 3
Set 7: 152.5 kg/335.5 lbs × 3
Notes: 3x5 @ 75% of 3RM
Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 90 kg/198 lbs × 3
Set 5: 90 kg/198 lbs × 3
Set 6: 90 kg/198 lbs × 3
Set 7: 90 kg/198 lbs × 3
Set 8: 90 kg/198 lbs × 3
Notes: 3x5 @ 65% of 3RM
Pull Up
Set 1: +8 kg/17.6 lbs × 4
Set 2: +8 kg/17.6 lbs × 4
Set 3: +8 kg/17.6 lbs × 4
Set 4: +8 kg/17.6 lbs × 4
Notes: 4x4 @ 75% of 4RM
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 70 kg/154 lbs × 5
Set 4: 70 kg/154 lbs × 5
Set 5: 75 kg/165 lbs × 5
Notes: 5x3 @ 75% of 5RM
(This was meant to be 5x3 at 75kg but for the first 2 sets I forgot about the 2.5 plates)
Cals 2459 Carbs 239 Fat 77 Pro 192
Eggs Consumed 4insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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09-30-2022, 05:22 AM #20
Alright team, I done fked up.
Huberman straight up misrepresented Glapin's advice on the Lex Fridman podcast. Huberman states in the clip I posted in the OP that strength training can be submaximal because it's more about motor neuron recruitment and your body's increasing efficiency in the lift that will facilitate strength gains. This isn't his position at all.
Here's some direct quotes from a medium article about the podcast
********************/@juanpabloaranovi...e-c8da6d350ad0
"The primary driver for strength is Intensity."
Intensity..? Intensity? That means the primary driver of strength gains weight on the bloody bar...... 85% of 1RM to be precise, not these fkin pussy numbers I've been putting up. Yes it can/should be submaximal volumes but it needs to be heavy.
So I've changed the protocol but still with a focus on increasing strength in the squat, deadlift, bench press and pull up. Lets see how we go.insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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09-30-2022, 05:25 AM #21
30th September Galpin's 85% 1RM Training 84.2kg
Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 1 [Warm-up]
Set 5: 120 kg/264 lbs × 1 [Warm-up]
Set 6: 127.5 kg/280.5 lbs × 3
Set 7: 127.5 kg/280.5 lbs × 2
Set 8: 127.5 kg/280.5 lbs × 2
Notes: 85% 1RM
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 3
Set 5: 100 kg/220 lbs × 3
Set 6: 100 kg/220 lbs × 3
Notes: 85% 1RM
Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 5 [Warm-up]
Set 2: 100 kg/220 lbs × 2 [Warm-up]
Set 3: 140 kg/308 lbs × 2 [Warm-up]
Set 4: 160 kg/352 lbs × 1 [Warm-up]
Set 5: 190 kg/418 lbs × 2
Set 6: 190 kg/418 lbs × 2
Set 7: 190 kg/418 lbs × 2
Notes: 85% 1RM
Pull Up
Set 1: 2 reps [Warm-up]
Set 2: +32.5 kg/71.5 lbs × 3
Set 3: +32.5 kg/71.5 lbs × 3
Set 4: +32.5 kg/71.5 lbs × 3
Notes: 85% 1RM
Cals 2679 Carbs 314 Fat 57 Pro 219
Eggs Consumed 0insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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10-01-2022, 02:52 AM #22
Was gunning for 3 reps of the 190kg deadlift but didn't have it in me after yesterday's workout. Tomorrow will be a well earned rest day.
1st October Galpin's 85% 1RM Training 84.5kg
Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10 [Warm-up]
Set 2: 100 kg/220 lbs × 5 [Warm-up]
Set 3: 140 kg/308 lbs × 2 [Warm-up]
Set 4: 160 kg/352 lbs × 1 [Warm-up]
Set 5: 190 kg/418 lbs × 1
Set 6: 190 kg/418 lbs × 1
Set 7: 190 kg/418 lbs × 1
Notes: 85% 1RM
Squat (Barbell)
Set 1: 20 kg/44 lbs × 5 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 5
Set 4: 80 kg/176 lbs × 5
Set 5: 80 kg/176 lbs × 5
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 4
Set 5: 100 kg/220 lbs × 3
Set 6: 100 kg/220 lbs × 3
Notes: 85% 1RM
Pull Up
Set 1: 2 reps [Warm-up]
Set 2: +32.5 kg/71.5 lbs × 3
Set 3: +32.5 kg/71.5 lbs × 3
Set 4: +32.5 kg/71.5 lbs × 3
Notes: 85% 1RM
Bent Over Row (Dumbbell)
Set 1: 20 kg/44 lbs × 5
Set 2: 20 kg/44 lbs × 5
Set 3: 20 kg/44 lbs × 5
Cals 2614 Carbs 254 Fat 84 Pro 196
Eggs Consumed 4Last edited by NickelArse; 10-01-2022 at 03:53 AM.
insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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10-01-2022, 09:21 PM #23
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10-03-2022, 11:41 PM #24
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10-03-2022, 11:45 PM #25
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10-05-2022, 12:01 AM #26
Hit my 3 reps of deads relatively easily, can feel my lower body starting to adapt to the increased weight. Good bench and pullups too, they're nearly ready to up in weight. Awesome workout overall.
4th October Galpin's 85% 1RM Training 84.2kg
Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10 [Warm-up]
Set 2: 100 kg/220 lbs × 5 [Warm-up]
Set 3: 140 kg/308 lbs × 2 [Warm-up]
Set 4: 160 kg/352 lbs × 1 [Warm-up]
Set 5: 190 kg/418 lbs × 3
Set 6: 190 kg/418 lbs × 2
Set 7: 190 kg/418 lbs × 2
Notes: 85% 1RM
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 5
Set 5: 100 kg/220 lbs × 3
Set 6: 100 kg/220 lbs × 3
Notes: 85% 1RM
Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5
Set 3: 60 kg/132 lbs × 5
Set 4: 60 kg/132 lbs × 5
Pull Up
Set 1: 2 reps [Warm-up]
Set 2: +32.5 kg/71.5 lbs × 5
Set 3: +32.5 kg/71.5 lbs × 3
Set 4: +32.5 kg/71.5 lbs × 3
Bent Over One Arm Row (Dumbbell)
Set 1: 40 kg/88 lbs × 4
Set 2: 40 kg/88 lbs × 4
Set 3: 40 kg/88 lbs × 4
Cals 2406 Carbs 190 Fat 79 Pro 224
Eggs Consumed 4insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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10-05-2022, 12:03 AM #27
After heavy deads yesterday I knew I wouldn't be at my peak for today's workout but wanted to get back under a heavy bar to see how it felt, all in all a pretty good workout. Gonna do a bit of cardio tomorrow and then heavy squats again on Friday.
5th October Galpin's 85% 1RM Training 84.2kg
Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 1 [Warm-up]
Set 5: 120 kg/264 lbs × 1 [Warm-up]
Set 6: 127.5 kg/280.5 lbs × 2
Set 7: 127.5 kg/280.5 lbs × 1
Set 8: 127.5 kg/280.5 lbs × 1
Notes: 85% 1RM
Shrug (Barbell)
Set 1: 100 kg/220 lbs × 5
Set 2: 100 kg/220 lbs × 5
Set 3: 100 kg/220 lbs × 5
Pull Up
Set 1: 2 reps [Warm-up]
Set 2: +32.5 kg/71.5 lbs × 5
Set 3: +32.5 kg/71.5 lbs × 3
Set 4: +32.5 kg/71.5 lbs × 3
Notes: 85% 1RM
Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 5
Set 5: 100 kg/220 lbs × 3
Set 6: 100 kg/220 lbs × 3
Notes: 85% 1RM
Seated Overhead Press (Dumbbell)
Set 1: 15 kg/33 lbs × 5
Set 2: 15 kg/33 lbs × 5
Set 3: 15 kg/33 lbs × 5
Lateral Raise (Dumbbell)
Set 1: 12.5 kg/27.5 lbs × 5
Set 2: 12.5 kg/27.5 lbs × 5
Set 3: 12.5 kg/27.5 lbs × 5
Seated Row (Cable)
Set 1: 68 kg/149.6 lbs × 5
Set 2: 59 kg/129.8 lbs × 5
Set 3: 59 kg/129.8 lbs × 5
Cals 3124 Carbs 409 Fat 58 Pro 233
Eggs Consumed 0insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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11-14-2022, 09:53 PM #28
soooooo haven't been logging (obviously), work's been crazy so haven't had time to post anything up. My elbows got cooked from all the squatting I was doing (my grip is too narrow) so I had to hit pause on the 85% 1RM training protocols and switched back to PPL.
Making no progress on Squats or Deads at the moment but have been continuously chipping away at my pull ups and bench press. Managed 5 reps of 40kg weighted pull ups this morning
Not sure if I'll have time for logging here like I was, will see how I goinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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