Strong, Stronger, Strongerer

[NomadicApe]

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.

[NomadicApe]

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

[NomadicApe]

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.

[NomadicApe]

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

[NomadicApe]

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

[NomadicApe]

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

[NomadicApe]

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

[NomadicApe]

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

[NomadicApe]

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

[NomadicApe]

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

[NomadicApe]

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

[NomadicApe]

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

[NomadicApe]

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

[NomadicApe]

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!!

[NomadicApe]

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

[NomadicApe]

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.

[NomadicApe]

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

[NomadicApe]

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.

[NomadicApe]

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

[NomadicApe]

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!

[NomadicApe]

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

[NomadicApe]

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

[NomadicApe]

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!

[RYGNESS]

Great ! Do not give up

[NomadicApe]

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

[NomadicApe]

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

[NomadicApe]

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.

[NomadicApe]

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

[NomadicApe]

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

[NomadicApe]

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