A marginally detailed account of a marginal lifter

**schenksta** · 04-14-2015, 07:58 PM

I've started and quit lifting many times. Hopefully this log will keep me more accountable. I squat and bench twice a week, with usually some deadlift variation once a week.

4/9/15

Bench
3x6x225

Dips
5x45
5x90
9x45

4/10/15

Betless Highbar Squat
wu
5x375
1x390
2x405

SLDL
wu
5x275
5x315
3x350
10x275
10x205

Biceps
somexfew

Face Pulls
somexfew

4/13

Bench
wu
5x240
7x225
6x225

CGBP
7x185
6x185
11x135

Side laterals
15x20s
12x25s
12x20s

Skulls
15x80
8x80
6x80

4/14/15

Belted Highbar Squat
4x385 failed 5th
5x365
6x345
5x345

DB Rows
2x10x110
15x75

Lat pulldown
somexfew

GHR
somexfew inbetween bicep sets

Biceps
somexfew

**schenksta** · 04-15-2015, 06:50 PM

4/15/15

Bench
4x245
2x2x255

Dips
4x45
7x90
4x90
10x45

Incline
12x135
10x135
8x135

Skulls
2x8x85
7x85

**schenksta** · 04-17-2015, 06:20 PM

4/17/15

Belted High Bar Squat
5x385
1x415
1x425
1x405

Second time using a belt, I think I utilized it a lot more effectively than last time

SLDL
3x325
5x355
6x295
6x315

Seated hammers
10x55s
8x55s
2x10x35s

Tbar Row thingy
10x3ps
2x10x4ps
15x3ps

Preachers
somexfew

**schenksta** · 04-18-2015, 03:57 PM

4/18/15

Bench
5x245
5x225
5x3x185
6x3x135
23x135

Realizing how slow I am. My 65% isn't much faster than my 85%

Facepulls
somexfew

Laterals
somexfew

**schenksta** · 04-22-2015, 10:01 PM

School got in the way and missed some work outs

Bench
8x225
8x205
8x185

Dips
10x45
10x45
6x45->BWx4

Laterals
somexfew

My front delts greatly over power my lateral delts and are comically big relative to my posterior delts. hmm.

**schenksta** · 04-23-2015, 09:50 PM

4/23/15

Highbar Belted Squat
5x390
3x405
5x365
2x5x315 Paused

DB Rows
15x100
12x100 Straps
10x75

Cable Row
somexfew

Biceps
somexfew

**schenksta** · 04-24-2015, 06:39 PM

4/24/15

Bench
8x225

I need to accept that I can't bench heavy with 48 hours rest

DB Press
4x80s
5x75s
7x70s

Facepullls
somexfew

CGBP
12x185
14x135

**schenksta** · 04-26-2015, 05:34 PM

4/26/15

Squat
5x395
2x425
3x405

SLDL
2x8x275

Biceps
somexfew

Lat Pulldown
somexfew

**schenksta** · 04-27-2015, 06:29 PM

4/27/15

Bench
4x250
9x225
2x5x205 paused
3x5x185 paused

Laterals
somexfew

Skulls
6x105
10x85
8x85

Facepulls
somexfew

**schenksta** · 04-29-2015, 10:13 PM

4/30

Squat
5x405
2x3x405
2x5x315 paused

Biceps
somexfew

T Bar Row
somexfew

Shrugs
somexfew

**schenksta** · 05-01-2015, 06:45 AM

5/1/15

Bench
5x250
2x265
2x5x225 paused

CGBP
7x185
5x185
somex135

Laterals
somexfew

Pushdowns
somexfew

**schenksta** · 05-04-2015, 07:36 AM

5/4

Squat
belt
3x425
2x440
4x405
5x365
belt off
5x315

Pull Ups
6x25
4x25
8xbw
6xbw

DB Rows
10x100
12x 100 straps
20x60 straps

Biceps ss GHR
somexfew

**schenksta** · 05-05-2015, 07:10 AM

5/5/15

Bench
4x255 super super close to a 5th
9x225
4x245
5x225
4x225 failed 5th

Facepulls
somexfew

Incline Bench
12x135
10x135

Sulls
2x10x80

**schenksta** · 05-07-2015, 09:39 AM

5/7
Probably most disappointing work out i've had since i started again, but i should have had lower expectations. since i started lifting again after basically 3 years of absence 3 months ago, I've pretty much solely focused on my squat and bench and assumed my squat progress along with upper back work would make my dead at least somewhat respectable relative to my squat. not the case. the movement was so awkward and i couldnt believe how weak it was compared to my squat, and in any terms really. now i know what ill be focusing on. also, i have no idea how to use a belt on deads

DL
1x395
1x425
2x0x455
1x405
5x345
3x365
5x275
8x315

**schenksta** · 05-08-2015, 11:16 AM

5/8

Bench
2x275
5x245
2x5x225 paused

Incline
8x135
6x165
4x185

Skulls
7+2x105

DB Skulls
2x10x35s

Pull Ups
5x+25
4x?xBW

DB Rows
2x12x100->15x60

Biceps
somexfew

**schenksta** · 05-10-2015, 12:41 PM

5/10

DL
Belt
3x405
No Belt
3x405
deficit
2x5x325

Squat
1x385
2x405

Pull ups
somexfew

Biceps
somexfew

**schenksta** · 05-12-2015, 04:15 PM

5/12

Bench
4x260
4x2x265

Dips
4x45
8x90
10x45
9x45

Skulls
25x60

**schenksta** · 05-13-2015, 05:12 PM

Squat
3x430
5x405
5x385

Biceps
somxfew

Cable Rows
somexfew

GHR
3xfew

**schenksta** · 05-14-2015, 06:52 PM

5/14

Bench
3x265
5x250
8x225 failed 9th

Inc DB
6x75s
6x85s
6x90s
5x90s failed 6th

Dips
5x45
5x90
13x45

Facepulls ss Pushdowns
somexfew

**schenksta** · 05-19-2015, 02:39 PM

5/19

Pull ups
lotsxfew

BB Rows
10x179
10x199
6x199

Pendlay Rows
3x12x139

Shrugs
2x25x199

BB curls
somexfew

**schenksta** · 05-20-2015, 01:18 PM

5/20

Standing OHP
2x5x159
2x6x139

CGBP
10x199
7x199
8x199

**schenksta** · 06-13-2015, 01:25 PM

6/13/15

Training kind of fell off. Lost 10-15 lbs and a fair amount of strength. hopefully comes back quick.

Squat
2x3x385
2x385

Neutral Pull Ups
15xBw
6xBw lololololol

Curls
somexfew

**schenksta** · 06-15-2015, 10:27 AM

6/14

Bench
2x5x225
4x225

Inc Bench
10x135
5x135

DB Skulls
somexfew

**schenksta** · 06-15-2015, 05:33 PM

6/15

Squat
2x405
5x365

Pull ups
somexfew

Shrugs ss curls
somexfew

Curls, rows
somexfew

**schenksta** · 06-16-2015, 02:05 PM

6/16

Bench
5x235
5x225
6x185 paused

Inc Bench
10x135
4+1x135

DB skulls
somexfew

Facepulls
somexfew

**schenksta** · 09-05-2015, 11:39 AM

Luckily no one reads this, because if they did I would have let them down. Haven't lifted in like 3.5 months. Lost 30lbs.

9/4
Bench
5x185
5x190
4x185

High incline db bench
5x55s
2x5x50s

db skulls
15x20s
10x20s

**schenksta** · 09-06-2015, 04:23 PM

9/5

Squat
2x275
4x295
5or6x275

Hammer ups
12xbw
5xbw

CSR
somexfew

biceps
somexfew

in 3 months:
bw
~210->180
squat
430x3->295x4
bench
2x275->5x190

**schenksta** · 09-09-2015, 01:10 AM

9/8

Bench
5x195
2x4x185

db ohp
7x50s
6x50s

db skulls
somexfew

**schenksta** · 09-10-2015, 05:01 PM

9/10
Squat
3x315
2x5x275

SLDL
2x8x235

Biceps
somexfew

**schenksta** · 09-15-2015, 12:17 AM

9/14

Bench
5x200
5x195
5x185

High incline db
6x55s
2x6x60s

Dips
somexfew

Thread: A marginally detailed account of a marginal lifter

Thread Tools

Search Thread

A marginally detailed account of a marginal lifter

Bookmarks

Bookmarks

Posting Permissions