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  1. #1
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    Strong, Stronger, Strongerer

    27 years old from the UK currently working and studying abroad.
    102kg BW, about 186cm tall.
    Ive been training for years, however I wasted a lot of time with no progress and no idea what I was doing. Ive been training properly now for 3 years, however often taking time out to travel which has slowed progress a little. I train mostly for strength, lots of barbell movements as well as some bodyweight stuff. My PRs are:

    Squat: 180kg x1
    Bench Press: 140kg x1
    Deadlift: 220kg x1

    Most recently Ive been busy with work so Ive followed an odd kind of 4 day split.
    Day 1: Powerlifting - Sq, BP, DL
    Day 2: Bodyweight - Handstand progressions, Pull ups, Core exercises
    Day 3 Off
    Day 4: Powerlifting - Sq, BP, DL
    Day 5: Bodyweight - Handstand progressions, Pull ups, Core exercises
    Day 6: Off
    Day 7: Off

    The powerlifting days follow a cycle of being Heavy, medium or light, depending on the LIFT, not the DAY. For example, Yesterdays workout was:

    Warmup
    Squat: 160kg 1x5 reps (Heavy)
    Bench Press: 100kg 5x4 reps (Light)
    Deadlift: 175kg 3x5 reps (Medium)

    Everything is feeling good, all the weights are moving really well.
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    19-9-2017

    Bodyweight Training today. Since I'm approaching the end of my 9 week program, I'm not going too crazy on my bodyweight days.
    I want to be recovered for my final couple of PL days. I'm aiming for a 125kg benchpress 5RM, 162.5kg squat 5RM and a 195kg x5 Deadlift 5RM.

    Handstand against wall: 3 x 1 minute
    Pull ups: 1 x 10 BW, 5 x 7 +10kg, 1 x10 BW
    Band Lateral Raises 2x20
    Bodyweight Rows 3x10
    Facepulls x 50
    Ab wheel rollouts
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    21-9-2017

    Powerlifting Day

    Squat
    145kg x5
    145kg x5
    145kg x5

    Bench Press
    125kg x5 ---------- New 5 RM! 5th rep was grindy as hell, but got it done.
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    25-9-2017

    Deadlift:
    195kg x5 PR. !!!!!

    - this felt really good and fast, likely could have gotten a 6th rep, but I'm certainly happy with a new 5RM.

    Dumbell Rows with Fat Gripz:
    35kg x10
    40kg x10
    40kg x10
    40kg x13
    My gym needs to get some heavier dumbells.

    Static Hanging from pull up bar with Fat Gripz:
    5 x 45 seconds
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    26-9-2017

    My next program I'm going to using some kettlebells, so gave them a little try today

    Turkish Get Ups:
    24kg KB x4 singles on each side.

    Single Arm KB Press:
    24kg x10
    24kg x10
    24kg x10
    24kg x10
    24kg x10
    My plan is to use the kettlebells for both strength and conditioning. I plan on timing myself and work on beating the clock or shooting for as many reps as I can within a time limit.


    Close grip BW Pull ups:
    5x10

    Ab wheel rollouts
    Lying leg raises
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    28-9-2017

    Not much time today

    Squat: 162.5kg x5---- New 5RM!!!!

    Felt really good and fast, I even paused at the bottom of the 5th rep.
    So to summarise my new 5RM PR's are:

    Squat: 162.5kg x5
    Bench Press: 125kg x5
    Deadlift: 195kg x5
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    9-10-2017

    This week I begin a new program. Due to time constraints during the week I'm not able to get to the gym so much. Ill be splitting my time between lifting in the gym and kettlebell and bodyweight workouts at home.

    Mon: Heavy Lower (Squat, Deadlift, Accessory)
    Tues: Heavy Upper (Bench Press, Rows, OHP, Pull Ups, Facepulls)
    Weds: Off
    Thursday: Kettlebells (Swings, Turkish Get Ups, Clean and Press, Ab Exercises)
    Friday: Calisthenics (Pull Ups, Dips, Handstand Progressions, BW Rows, Grip)
    Saturday: Kettlebells Light (Swings, Turkish Get Ups, Ab Exercises)
    Sunday: Off

    Today

    Squat:
    145KG x5
    145KG x5
    145KG x5

    Deadlift:
    175KG x5
    175KG x5
    175KG x5

    Grip Strength
    Finger holds on the ends of dumbells
    Fat Gripz hanging from a Bar

    Crunches
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    10-10-2017

    Heavy Upper Body

    Bench Press:
    112.5kg x5
    112.5kg x5
    112.5kg x5

    Dumbell Rows:
    40kg x6
    40kg x6
    40kg x20

    Overhead Press:
    55kg x6
    55kg x6
    55kg x8

    Pull Ups:
    BW x18
    BW x13
    BW x8

    Facepulls:
    35kg x50
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    12-10-2017

    Kettlebells
    Today is more about conditioning which I haven't done in a long time. All exercises are done against the clock.

    24kg Swings 10x10 (single arm - 10L, 10R, 10L, 10R, etc)
    10:20 minutes - this was very easy, I certainly could have got under 10 minutes. Next week I will be using the 32kg Kettlebell.

    24kg Turkish Get Ups x10 (5 each side, alternating)
    11:40 minutes

    24kg KB cleans 10x10
    9:35 minutes
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    13-10-2017

    Upper Body hypertrophy/conditioning

    Pull Ups and Dips Superset
    BW Pull Ups 6x10
    BW Dips 6x10

    I will be adding weight to these exercises in the future

    BW Rows 4x15
    Crunches 4x15

    CoC Gripper No2 for reps and some long holds
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    Conditioning

    24kg Kettlebell Overhead press.
    AMRAP in 10minutes: 68 each arm.

    24kg Kettlebell One arm Swing.
    6x10 in 2:10 ----------- Realised just how slow I was going on Thursday when it took me 10 minutes to do 10x10!

    Hanging Leg Raises
    5x10
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    16-10-2017

    Heavy Lower

    Squat:
    147.5kg x5
    147.5kg x5
    147.5kg x5
    Felt really good, needed to catch my breath on the 4th or 5th rep each set, but no form break downs or grinding reps.

    Deadlift:
    177.5kg x5
    177.5kg x5

    Sumo Deadlift:
    I have never Sumo deadlifted before, I'm trying to slowly learn how to do it. worked up to 140kg, but my form just doesn't feel right. The instructors in my gym are beyond useless, so I'm having to go by YouTube videos.

    Grip Strength:
    Finger holds on the ends of dumbells
    Fat Gripz hanging from a bar
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    17-10-2017

    Heavy Upper

    Bench Press:
    115kg x5
    115kg x5
    115kg x5

    Dumbell Rows:
    45kg x6
    45kg x6
    45kg x15

    Overhead Press:
    55kg x6
    55kg x6
    55kg x8

    Pull Ups:
    BW x16
    BW x10
    BW x8

    Facepulls 35kg x50
    Tricep Pushdowns x20
    Bicep Curls x20
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    19-10-2017

    Lower Body/Core/Conditioning

    32kg Kettlebell Swings
    10x10 in 7:55 mins

    24kg KB Turkish Get Ups
    10x1 in 6:40 mins

    24kg KB Hang Cleans
    10x10 in 5:02 mins

    Planks
    Sidebends

    I feel like I need to do more, my times have dropped massively with these movements. I'm guessing it down to adaptation of the movements. Next time I will probably add something like burpees, jumps, stair climbs. I feel like I want at least another 15-20 minutes of ork done. Wish I had access to a prowler!!
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    20-10-2017

    Upper Body/Hypertrophy

    +10kg Pull Ups/+10kg Dips SuperSet
    Pull Ups: 3x6
    Dips: 3x6
    BW Pull Ups/BW Dips Superset
    Pull ups: 5x10
    Dips: 5x10


    Hollow Rocks/Hanging Leg raises/BW Rows SuperSet
    Hollow rocks: 3x15secs
    Hanging Leg Raises: 3x10
    BW Rows: 3x20

    CoC No2 Grippers
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  16. #16
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    23-10-2017

    Heavy Lower

    Squat:
    150kg x5
    150kg x5
    150kg x5

    Deadlift:
    180kg x5
    180kg x5
    180kg x5

    Grip Strength:
    Hanging from bar
    Dumbell finger holds



    Today my Squat and deadlift felt amazing, everything moved really fast. I was really surprised at the squats since last week I got really fatigued on the 3rd rep with 147.5kg.
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    24-10-2017

    Heavy Upper

    Bench Press
    120kg x3
    120kg x3
    120kg x3
    120kg x3

    Dumbell Rows
    45kg x6
    45kg x6
    45kg x16

    Overhead Press
    55kg x6
    55kg x6
    55kg x10

    Pull Ups
    BW x10
    Bw x16
    BW x11
    BW x8

    Facepulls
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    30-10-2017

    The second half of last week I was away on holiday, so no training. Today:

    Heavy Lower

    Squat :
    152.5kg x5
    152.5kg x5
    152.5kg x5

    Deadlift:
    182.5kg x5
    182.5kg x5
    182.5kg x5

    Today was really hard, compared to last week. The deadlifts were especially hard, I took 8 minute breaks between sets. I guess lack of sleep from when my flight landed last night, plus bad diet the past 5 days may have played a part.
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    31-10-2017

    Heavy Upper

    Bench Press
    122.5kg x1 ------this felt really heavy, the bench at my gym sucks too.
    100kg x5

    Dumbell Rows
    45kg x6
    45kg x6
    45kg x17

    Overhead Press:
    57.5kg x6
    57.5kg x6
    57.5kg x10

    Pull Ups
    BW x15
    BW x11
    BW x9
    BW x8

    Facepulls
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    02-10-2017

    Lower/Conditioning

    32kg Kettlebell Swings 10x10:
    07:54 minutes

    24kg Kettlebell Turkish Get Ups 10x1
    06:43 minutes

    24kg Kettlebell Cleans 10x10:
    04:56 minutes

    100 Burpees
    10:49

    Holy **** those burpees at the end were a killer!
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    03-11-2017

    Upper/Hypertrophy/Conditioning

    Handstands against wall

    +10kg Pull Ups/+10kg Dips Superset
    Pull Ups 3x7
    Dips 3x7

    BW Pull Ups/BW Dips Superset
    Pull Ups 4x10
    Dips 4x10

    BW Rows/Hanging Leg Raises/Hollow rocks Superset
    BW Rows: x20, x20, x15, x15
    Hanging Leg Raises: x10, x10, x10, x10
    Hollow Rocks: 20s, 20s, 20s, 20s

    CoC No2 Grippers
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    04-11-2017

    Conditioning

    24kg Kettlebell Snatches: AMRAP in 10mins ------------ Next week this will increase to 12-15minutes
    x96 reps total

    Turkish Get Ups 10x1
    05:23mins

    Plank:
    1 minute
    1 minute
    1 minute
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    06-11-2017

    Heavy Lower

    Squat:
    155kg x5
    155kg x5
    155kg x5

    Deadlift:
    185kg x3
    185kg x3
    185kg x3

    These squats are getting harder, but its nothing too bad. On all the sets I had maybe another 6th rep in me. I remember when 155kg was my absolute 5RM, Linear progression for the win!
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  24. #24
    Registered User RYGNESS's Avatar
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    Great ! Do not give up
    Shredded is the Goal - Workout is the Way - Education is your Tool
    My Transformation : https://forum.bodybuilding.com/showthread.php?t=174985141
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  25. #25
    Registered User NomadicApe's Avatar
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    07-11-2017

    Heavy Upper

    Bench Press:
    100kg x7
    100kg x7
    100kg x7

    Dumbell Rows:
    45kg x6
    45kg x6
    45kg x18

    Overhead Press:
    60kg x6
    60kg x6
    60kg x9

    Pull Ups
    BW x12
    BW x12
    BW x12
    BW x12

    Facepulls:
    30kg x100 total reps
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  26. #26
    Registered User NomadicApe's Avatar
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    09-11-2017

    Lower/Conditioning

    32kg Kettlebell Swings 10x10
    07:35 mins

    24kg KB Turkish Get Ups 10x1
    05:29 mins

    24kg KB Powercleans 10x10
    04:48 mins

    Burpees x100
    10:56 mins
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  27. #27
    Registered User NomadicApe's Avatar
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    10-11-2017

    Upper/Hypertrophy/Conditioning

    Superset 1
    +10kg Pull Ups 3x7
    +10kg Dips 3x7

    Superset 2
    BW Pull Ups 4x10
    BW Dips 4x10

    Superset 3
    BW Rows 3x20
    Hanging Leg Raises 3x10
    Hollow Rocks 3x15



    Ive decided that as of next week, I will be starting The Strength Athlete 9 Week Intermediate Program. I'm looking forward to training with a solid plan and I have some ideas for PRs I would like to hit.
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  28. #28
    Registered User NomadicApe's Avatar
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    13-11-2017

    The Strength Athlete Intermediate 9 week program starts today!

    Week 1, Day 1

    Squat <----------this was my first time using a belt...ever.... it felt ok, I guess I just need to learn how to use it properly
    135kg x5
    135kg x5
    135kg x5
    135kg x5

    Bench Press
    92.5kg x7
    92.5kg x7
    92.5kg x7

    Seated Row <------this was supposed to be RPE 7, but felt wayyyyyyy too easy
    60 kg x6
    60kg x6
    60kg x6

    Close Grip Bench Press (RPE 7)
    70kg x6
    70kg x6
    70kg x6
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  29. #29
    Registered User NomadicApe's Avatar
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    14-11-2017

    TSA 9 week
    Week 1, Day 2

    Deadlift:
    170kg x4
    170kg x4
    170kg x4

    Bench Press:
    100kg x5
    100kg x5
    100kg x5
    100kg x5

    Bent Rows:
    80kg x6
    80kg x6
    80kg x6

    Pull Ups:
    BW x10
    BW x10
    BW x10
    BW x10
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  30. #30
    Registered User NomadicApe's Avatar
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    16-11-2017

    TSA 9 week Program
    Week 1, Day 3

    Squat:
    125kg x7
    125kg x7
    125kg x7

    Overhead Press:
    60kg x8
    60kg x8

    Seated Rows:
    65kg x10
    65kg x10
    65kg x10

    Facepulls:
    30kg x100
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