Fresh Strength Log

[joshgamer]

Starting a fresh log, as previous log I was dieting and got abit messy.

Current PR's:

Squat - 150KG
Bench - 130KG
Deadlift - 200KG

BW - 88.9KG

Calories: 2500/180g Protein

[joshgamer]

Week 15 of training:

14/8 - Upper Day

Military Press - 50KG

15 11 10

Side Raises - 14KG 3x20
Face Pull - 3x20

BW: 88.7KG

Calories: 2500

[joshgamer]

Week 15 of training:

16/8 - Squat Accessory

Pull Ups - Bodyweight

5 5 8

Bent Rows - 100KG 3x15
Lat Pulldown - 115 3x15
Leg Curls 3x20
Leg Extension 3x20

BW: 88.7KG

Calories: 2500

[joshgamer]

Week 16 of training:

18/8 - Heavy Bench Day

Bench press (paused)

105Kgx1 107.5KGx1 110KGx1 105KG/285lbx6.5 (PR) - Slight assist on 7th rep

Dips - 12KG

20 16 11

Side Raise 3x15
Cable Fly 3x15

BW:89.1KG

Calories: 3500

[joshgamer]

Week 16 of training:

19/8 - Squat/Deadlift

Deadlifts -

175KG/385lbx9 (PR)

Pause Squats (Speed work) -

65KG 3x3



BW:89.1KG

Calories: 3500

[joshgamer]

Week 16 of training:

21/8 - Squat/Deadlift Acessory

Chins -

BW x 5 5 9 8 7 (PR)

BOR(Underhand) 3x15 100KG
Lunges 3x15 20KG
Leg curl 3x20 110
Calf press 4x15 130

BW: 89.2KG

Calories: 3500

[joshgamer]

Week 16 of training:

24/8 - Cardio/Abs/Mobility Day

Treadmill 20 mins Inc 5.0 Speed 6.0
Leg Raises 3x25
Mobility

BW: 89.2KG

Calories 3500

[joshgamer]

Week 17 of training:

25/8 - Light Bench Day

Close Grip Bench (Paused) -

97.5KGx10 (Big PR)

Incline DB -

30KG 20 18 14



Shoulder/Tricep/Rear Delt Assistance 3x15

BW: 90KG

Calories: 3500

[joshgamer]

Week 17 of training:

26/8 - Squat/Deadlift Day

Squats -

135KG 2x2 (Volume PR)

Speed Deadlift -
110KG 3x3

Pause Squats -
100KG 3x5

BW: 90KG

Calories: 3500+ (Girlfriends Birthday had a family dinner + some cake)


My next Squat session is my last Squat/Deadlift day before my first meet and it seems like I overestimated my Squat 1RM, it's more like 140KG judging by how heavy 135KG felt today. If I can hit 140KGx2 reps on my last squat session before the meet I'll be very happy.

My Bench and Deadlifts feel great but Squats have always been my nemesis, I think it's because with the other lifts you can just drop the weight but Squats are a big committment after you go down into the hole you have to come back up.

After I'm done with my meet and this program I think I'm gonna run a high frequency squat program to really help me get comfortable with big weights on my back and help me get the form down perfectly.

Overall though a good session

[joshgamer]

Week 17 of training:

28/8 - Bench Accessory Day

Pull ups -

6 6 9 8 6 (PR) Also at heavier bodyweight

Incline Bench -

80KG 13 12 10 (PR)

BOR (OH) 3x15 100KG

Pec Dec Machine 90x17 (Never used this before but quite like it, massive pump after)

BW: 90.1KG

Calories: 3500

Absolute pig of a day after work today there was a bad accident and took me 2 hours to get to the gym instead of the usual 15 minutes so think I used some of that aggression to have a killer session lol, absolutely smashed all PR's (and myself) to bits.

Ending today on a high despite the 2 hour delay to my day, these things happen.

[joshgamer]

Week 17 of training:

30/8 - Lower Accessory Day

Leg ext 3x20 110
Leg curl 3x15 130
Calf Press 4x15 130

Leg Press 150KG 20 20 20 (Add more weight next time)

BW: 90.4KG

Calories: 3500

Good session overall, going to stay consistent with heavy leg presses as I feel like the extra leg work really helps my Squat/DL.

Another solid week of training in the bank.