Log of a permabulker

[MBoux2000]

Bench
90 5x5

Close grip to pins
90x6 had more

Paused press seated
65x5 had more
60x5
55x5

BArbell row
100x10
80x10

Leg press (pps)
5.5 x 8 top set

Cable row
107 x 12

Machines

awesome progress. How old are you?

[hmenen]

Squats + belt
130x5
140x5
150x2 RPE 10
120x5

Bench
92.5 x 3 - fatigued
80 x 8,8,7

Seatead press paused
50 10x3

Chin-ups
+30 x 4, 3
+20x8
+10 x 10

Dips
+20 x 11

cable row
'113' x 13?

Abs leg ext/curl arms on cables.

Really weak because undereating.

Waist has gotten smaller so my midsection is very unstable- need to improve bracing and build the abdominal wall up

[hmenen]

19 bud

[hmenen]

Snatch grip deads beltless (index outside rings)
160x5 nice

Barbell row
110x6
100x10?
80x10

Bench
92.5 5x5

Close grip to pins
90x6 failed 7 set didn't feel right from the start

Seated press paused
57.5 5x5 could've paused longer

Leg press (pps)
6x6 top set

Cable row
113 x 10
? X 10

Arms, rear delts, back ext, abs

[hmenen]

Squats + belt
140 3x5.form felt way better

Bench
95 3x5

Close grip to pins
90x4 lol

Seated press paused
60 3x5

Went light on all machines as I was pressed for time

[hmenen]

Deads + belt
200x5 easy

BArbell row
115x5
105x8
95x8

Bench
95 4x5, 1x5

Close grip to pins
90 x3 RIP
60x10

Seated press paused
60 2x5
40 x 13,9

Legpress
2.5 pps 5x10

Accessories


0 work capacity today, ran out of gas super early

[hmenen]

Beltless Pause Deadlifts
180 x 3 had more

barbell row
120 x 5
100x 5
80 x 2 x 8

Bench
90 x 5,5,5,5,4 missed last rep!!
80 x 6

close grip to pins
70 x 8

Seated press paused
55 x 5
50 x 5
50 x 5

hack squat machine (pps)
2 x 5

[hmenen]

Squats + belt
140 x 3
140 x 2
120 x 5
100 x 2 x 10

Bench
92.5 3x5 moving nicely on bench finally

close grip to pins
75 x 8

seated press paused
55 x 6
50 x 6
40 x 20

Chinups
+40 x 3 +2forced reps
+20 x 8?

dips
+35 x 5

cable row
?x30

leg curl, leg ext, face pull, back ext.

[hmenen]

snatch grip deads (index outer ring)
165 x 5 PR

barbell row
120 x 8
100 x 8
80 x 11
60x?

bench
92.5 4x5

close grip to pins
75x8

seated press paused
55x7
50x7
45x7

hack squat machine
2.5plates x 5

[hmenen]

deadlift + belt
200 x 6 touch and go

barbell row
120x9
100x8
80x13
60x?

bench
95 3x5 got some good pauses in

close grip to pins
80x8

seated press paused
60x3
55x4
50x5??

hack squat machine(pps)
2.5 x 7 topset PR

cable row
'100' x 13

back ext, rear delts, abs etc.


Notes:
Bar started way too far away on deadlifts and really messed up my set. Upper back is weak as my upper back was rounding and I lost positioning.
Need to strengthen upper back by reintroducing weighted pullups, more volume on cable rows.
Glutes are smaller (and therefore weaker) due to no access to hyper extension bench, need to do good mornings instead.

[hmenen]

Romanian deadlift
120x20

BArbell row
100x8
80x10
60x20

Bench
100 3x3

Close grip to pins
80x9?

Seated press paused
60 x 7
50 2x8

Pull-ups
+20 x 4,4,3,3

Dips
+40 x 5 PR

[hmenen]

Romanian deadlift
140x20

---------------

BArbell row
115x8
100x9
90x12???

Bench
105 3x3

Closegrip (can't do pin press anymore)
90x6

Seated press paused
65x5
57.5x5, 4?

Pull-ups
+ 40kg x 3

Dip
+ 40 x 4
+30 2x4
Me x 10

[hmenen]

BArbell row
120x8
100x15
90x20

Bench
105 4x3 pr?

Close grip
90x8

Box squat
120x5

Seated press paused
67.5x3 PR
57.5x6, 5

Pull-ups
+45x3
+30x?

Dips
+ 35 3x4

Back ext
80x5

[hmenen]

Barbell row
120x10
100x16
95x10??

Bench
105 5x3

closegrip
95 x 5

Box squat
130X5

Seated press paused
67.5 x 4 PR
57.5 x 9

Pullups
+45 x 3
+30 x 8
+15 x 8

Dips
+30 2x6
+15 x 8

Back Extension
90 x 5

[hmenen]

Barbell row
130x6
120x5?
110x8

Bench
110 3x3 PR

Close grip
90x5

Box squat
140x4 missed 5

Seated press paused
70x3
62.5 2x5

Pull-ups
Me 3x8

Dips
Me 3x10

Back ext
100x5

[hmenen]

Had to go lighter today

BArbell row
110x12
90x2x15

Bench
100x8 PR
90x10

Box squat
140x5 + belt
120x8 + belt

Seated press paused
60 3x5

Pull-ups
+ 30 3x5

Back ext
100x8

[hmenen]

Barbell row
130x5
110x8
90x20

Bench
105 3x3

Close grip bench
90x11PR

Box squat + belt
150x5PR
130x5
110x8

Seated press
65 3x3

Pull-ups
+ 30 x 5,5,5,4

Dips
Me x 5x10

OH ext cable
Preacher curl machine

Back ext 110x4

[hmenen]

Beltless snatch grip deadlift
170x3

barbell row + belt
130 x 5
110x8
90x 15

bench
100 4x3

seated press paused
60 4x3

pullups
+14kg 3x7

dips
10kg 3x5

barbell back ext
110 x 5

barbell curl
bar,25,30,35,40 x 8
45 x 5

shrugs 100 x 20
60 x 40

face pulls

neck curl (lol
10kg x 20

[hmenen]

Snatch grip beltless deadlift
180x3

Box squat + belt
130x9

Barbell row + belt
90 3x8

Bench
95 5x5

Close grip
80 x 8

Seated press paused
52.5 5x5

Pull-ups
+16 x 2 x 8

Dips
+15 5x5

Abs back ext rear delts

[hmenen]

Good morning + belt
120x8
100x10

Bench
100 3x5

Close grip bench
90x6

Seated press paused
55 3x3

Cable row
‘95’ x 15

Back ext
100x5

Dumbbell row
50x10

Face pull, arms, abs

[hmenen]

(Last time)
Snatch grip + belt
170x5

Box squat + belt
140x9 PR
120x12



Today:

Box squat + belt
140 5x5

Bench
100 5x3

Close grip
92.5 x 5

Seated press paused
50 3x6

Pull ups
+20kg x8,6,6

Dumbbell row
50 x 12

Cable row
Sets of 10 (‘93’ top set)
Back down

Barbell Back ext
102.5 x5

Face pull, arms.

[hmenen]

Time to start logging again.

I've lost some strength and size at a bodyweight of only 87kg now. Appetite has diminished significantly, but I'm gaining back that weight.

Going to run this layout until I need to reassess.

M: Squats, Goodmorning
T:/
W: Bench, Closegrip
T:/
Feadlift variation, row
S:GPP style training for hypertrophy
S:/

Today I did
Squat + belt
140x2
110x10
90x10

Goodmorning
80 x 8, 6

Will begin training from monday.

[hmenen]

Squats + Belt
140 x 3
120 X 6
100 X 8

Goodmorning
90 x 2 x 8

Ab wheel, band pull aparts

[hmenen]

Bench
105 x 5 x 2

Close grip to pins
90x8

Reardelts, abs

Weight was flying today felt super light.

[hmenen]

Yesterday:

Snatch grip deadlift (index on rings)
170x2 beltless
170x2 + belt

Barbell row
120 x 5 + belt
100 x 8
80 x 12

abs, band pull apart


Today:
Pullups x 0, +5, +10, +20, +25 x 5

Dips x 0, +10, +20, +30 x 5

Barbell curl 30 3x10

pushups x 20
+purple band x 2 x 10

[hmenen]

Monday:

Squats + belt
140 x 4
120 x 8
110 x 10

Goodmorning
95 2x5

Wednesday:
Bench
107.5 3x2

Close grip to pins
95x8

Friday:
Snatch grip deadlift + belt
170 x 4 x 2

Barbell row
120x7 + belt
100x10 + belt
80 x 20

[hmenen]

Sat:
Pullups
0, 5, 10, 15, 20, 25, 30 x 5

Dips
0, 10, 20, 30 , 40 x 5

Barbell curl
40 3 x 8

Abs, rear delts, etc.

Mon:
Squats + belt
140x5
130x6
120x8

Good morning to pins
100 2 x 5

Wed:
Bench
107.5 5x2

Close grip to pins
100x6


Today:
Snatch geip deadlift + belt
170 6x2

Barbell row
120x 10 + belt
100x12 + belt
80x25

Tomororw accesories then a deload week

[hmenen]

Mon:
Squats + Belt
150 2x2

Good Morning to Pins
110 2 x 5

Wed:
Bench
110 2 x 2

Close Grip to Pins
100 x 7

[hmenen]

mon:
squats + belt
150 x 4 x 2

Goodmorning
115 x 2 x 5

Wed
Bench 110 4 x 2

Close grip to pins
102.5 x 5

Fri:
Snatch grip deadlift + belt
180 x 4 x 2 PR

Barbell row
130 x 7 + belt
110 x 10 + belt
90 x 20

Barbell Shrug
140 x 20

Pullups
+30 x 3
+20 x 5
+10 x 10