UkChris93 Strength Training Log

[UkChris93]

Introduction

Never really done a pure strength training routine, now my goal is to compete in powerlifting and i'm taking it very seriously, want to get my numbers up...all the way up.

Current Stats

Height: 6'0
Weight: 176.6lbs

Current Lifts:

Bench [1RM]: 95kg
Squat [1RM]: 120kg
Deadlift [1RM]: 180kg [snap city form]
Military Press [1RM]: 67.5kg

Nutrition

Mainly clean but will throw in some dirty foods to meet calories, need to eat over 5k

Current Physique

[UkChris93]

Current Rotuine

Current routine is basically 5x5 with some iso:

Workout A:

Squat - 5x5
Bench - 5X5
Rows - 5X5
Chin Ups - 3 sets [bodyweight or added weight]

Added: Cable rows 3x8, 3x8 bicep work, 3x8 face pulls, 4 sets of abs

Workout B:

Squats - 5x5
OH Press - 5x5
Deadlifts - 2x5, 1x3
Dips - 3 sets [bodyweight or added weight]

Added: 3x8 side laterals, 3x8 tricep rope pulldowns, 4 sets of abs

Monday: A
Tuesday: Some sort of cardio
Wednesday: B
Thursday: Some sort of cardio
Friday: A
Saturday: Some sort of cardio
Sunday: OFF

Monday: B
etc....

[fishpat86]

Nice simple routine. Now get to pushing those numbers up!

[UkChris93]

Nice simple routine. Now get to pushing those numbers up!

defiantly man, motivated as hell

[UkChris93]

02/06/2014 - Workout A

Documented Lifts

Barbell Squat

100kg - 5x5

Barbell Bench

77.5kg - 5x5

Barbell Row

65kg - 5x5

Chins

Bodyweight x 7
Bodyweight x 6
Bodyweight x 5

Other performed lifts

Cable Row - 40kg - 3x8
EZ-Bar Curl - 35kg - 3x8
Face Pulls - 27.5kg - 3x8

End with cable crunches and hanging leg raises

Comments

alright workout

[UkChris93]

lmao thinking about going back to PPL this doesnt seem like enough volume for me, opnly 3 days a week i can train like 6x a week =/

[fishpat86]

lmao thinking about going back to PPL this doesnt seem like enough volume for me, opnly 3 days a week i can train like 6x a week =/

Quality beats quantity everytime

[UkChris93]

Quality beats quantity everytime

yeah defiantly gonna stick with this, about to do workout B will update after

[UkChris93]

04/06/2014 - Workout B

Documented Lifts

Barbell Squat

102.5kg - 5x5

Barbell Military Press

55kg - 3x5
60kg - 1x4
62.5kg - 1x3

Deadlifts

145kg - 2x5
150kg - 1x3
160kg - 1x3

Tricep Dips

Bodyweight + 10kg - 3x8

Other performed lifts

Side Lateral Raise - 10kg - 3x8
Rope Tricep Pulldowns - 20kg - 3x12
Face Pulls - 27.5kg - 3x8

End with cable crunches and hanging leg raises

Comments

intense

[fishpat86]

04/06/2014 - Workout B

Documented Lifts

Barbell Squat

102.5kg - 5x5

Barbell Military Press

55kg - 3x5
60kg - 1x4
62.5kg - 1x3

Deadlifts

145kg - 2x5
150kg - 1x3
160kg - 1x3

Tricep Dips

Bodyweight + 10kg - 3x8

Other performed lifts

Side Lateral Raise - 10kg - 3x8
Rope Tricep Pulldowns - 20kg - 3x12
Face Pulls - 27.5kg - 3x8

End with cable crunches and hanging leg raises

Comments

intense

Good session. Are the tricep dips the one done between two benches?

[UkChris93]

Good session. Are the tricep dips the one done between two benches?

thanks, nah the dip are done on something like this

[UkChris93]

im really strongly thinking about going back to my bro split where ive made all my gains in my life so far,

day 1 - legs n abs
day 2 - chest n tri
day 3 - shoulders n abs
day 4 - back n bi

i dont enjoy doing the routine im doing now, i enjoy doing this 4 day split and im highly thinking about going back to it tbh

[UkChris93]

think ive made up my mind on going back to the bro split but obviously incorporating progressive overload on lifts, thats what i enjoy to do and i should do what i enjoy i think

also my physique is looking worse right now without training how i normally would train

[fishpat86]

think ive made up my mind on going back to the bro split but obviously incorporating progressive overload on lifts, thats what i enjoy to do and i should do what i enjoy i think

also my physique is looking worse right now without training how i normally would train

Bro splits are gay, stick with strength training and hone in the diet.

[UkChris93]

Bro splits are gay, stick with strength training and hone in the diet.

but if i dont enjoy it then what's the point [srs], ive gotten to a 4 plate deadlift and 125kg squat n near 2 plate bench just off a bro split and i enjoy it srs, i dont enjoy training like this atall

this vid explains a lot



gonna think about it srs

[fishpat86]

but if i dont enjoy it then what's the point [srs], ive gotten to a 4 plate deadlift and 125kg squat n near 2 plate bench just off a bro split and i enjoy it srs, i dont enjoy training like this atall

this vid explains a lot



gonna think about it srs

tl:dw

but if you like bro splits then go for it. Could try PHAT for a bit of both?

[UkChris93]

Ok so decided fuk bro splits im gonna stick with this until linear progression stops then ima move onto 531 BBB

I'm just so fukin indecisive sometimes

[UkChris93]

workout A tomorrow looking forward to it

[fishpat86]

Ok so decided fuk bro splits im gonna stick with this until linear progression stops then ima move onto 531 BBB

I'm just so fukin indecisive sometimes

Lol, you are worse than a women!

[UkChris93]

Lol, you are worse than a women!

yh decided im going back to PPL srs, im so fukin bad lol

edit: aren't you doing PPL btw? how is it?