Hey everybody, I'm a strength enthusiast who's been lifting for something like 14 years now. At the present moment I'm pretty washed up after a series of small injuries which have affected my mobility but in the past few weeks I've recovered enough to be able to perform my main movements with satisfactory form again.
I am currently running a 6 day lifting routine which alternates between lower and upper days with some moderate cardio on the 7th. I don't usually use a belt for anything but I'm considering adding one for squats and deadlifts again once I get back into the heavier weights so that I can reach the highest numbers I can.
My current stats are 6' and 235 pounds.
Monday:
Squat
235x5
235x5
235x5
235x5
Pause Squat
195x8
195x8
195x8
195x8
Snatch Grip Rack Pulls
325x12
325x12
325x12
325x12
Good Morning
175x12
175x12
175x12
175x12
5 sets of weighted decline crunches, 15 minutes cardio
Tuesday:
Bench
215x5
215x5
215x5
Close Grip Bench
195x8
195x8
195x8
Overhead Press
145x12
145x12
Barbell Row
215x5
215x5
215x5
Close Grip Row
195x8
195x8
195x8
Yates Row
145x12
145x12
5 sets of tricep extensions, curls, and upright external rotations
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Results 1 to 30 of 500
Thread: son0fnothing's Training Log
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06-01-2022, 12:35 PM #1Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
son0fnothing's Training Log
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06-01-2022, 07:18 PM #2Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
Squat
195x8
195x8
195x8
195x8
195x8
195x8
195x8
195x8
Good Morning
195x8
195x8
195x8
195x8
195x8
195x8
195x8
195x8
5 sets of weighted decline crunches, 15 minutes cardio
Felt alright after I warmed up but I'm still figuring out my form on both squats and good mornings.
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06-02-2022, 06:56 PM #3Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
Bench
195x8
195x8
195x8
Close Grip Bench
175x12
175x12
175x12
Overhead Press
145x12
145x12
Barbell Row
195x8
195x8
195x8
Close Grip Row
175x12
175x12
175x12
Yates Row
145x12
145x12
5 sets of tricep extensions, curls, and upright external rotations
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06-03-2022, 10:51 PM #4Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
Deadlift
325x5
325x5
325x5
325x5
325x5
Squat
175x12
175x12
175x12
175x12
175x12
Good Morning
175x12
175x12
175x12
175x12
175x12
5 sets of weighted decline crunches, 15 minutes cardio
-
-
06-04-2022, 07:19 PM #5Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
Close Grip Bench
195x8
195x8
195x8
195x8
195x8
Overhead Press
145x12
145x12
145x12
Close Grip Row
195x8
195x8
195x8
195x8
195x8
Yates Row
145x12
145x12
145x12
5 sets of tricep extensions, curls, and upright external rotations
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06-05-2022, 07:46 PM #6Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
Today was 30 minutes moderate incline cardio
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06-06-2022, 07:39 PM #7Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
Squat
245x5
245x5
245x5
245x5
Pause Squat
205x8
205x8
205x8
205x8
Snatch Grip Rack Pulls
335x12
335x12
335x12
335x12
Good Morning
185x12
185x12
185x12
185x12
5 sets of weighted decline crunches, 15 minutes cardio
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06-07-2022, 07:34 PM #8Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
Bench
225x5
225x5
225x5
Close Grip Bench
205x8
205x8
205x8
Overhead Press
155x12
155x12
Barbell Row
225x5
225x5
225x5
Close Grip Row
205x8
205x8
205x8
Yates Row
155x12
155x12
5 sets of tricep extensions, curls, and upright external rotations
-
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06-08-2022, 07:37 PM #9Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
Got an exertion headache after a few sets of squats today, got pretty annoying but I got through it
Squat
205x8
205x8
205x8
205x8
205x8
205x8
205x8
205x8
Good Morning
205x8
205x8
205x8
205x8
205x8
205x8
205x8
205x8
5 sets of weighted decline crunches, 15 minutes cardio
-
06-09-2022, 07:47 PM #10Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
Bench
205x8
205x8
205x8
Close Grip Bench
185x12
185x12
185x12
Overhead Press
155x12
155x12
Barbell Row
205x8
205x8
205x8
Close Grip Row
185x12
185x12
185x12
Yates Row
155x12
155x12
5 sets of tricep extensions, curls, and upright external rotations
-
06-10-2022, 07:49 PM #11Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
Deadlift
335x5
335x5
335x5
335x5
335x5
Squat
185x12
185x12
185x12
185x12
185x12
Good Morning
185x12
185x12
185x12
185x12
185x12
5 sets of weighted decline crunches, 15 minutes cardio
-
06-11-2022, 07:40 PM #12Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
Close Grip Bench
205x8
205x8
205x8
205x8
205x8
Overhead Press
155x12
155x12
155x12
Close Grip Row
205x8
205x8
205x8
205x8
205x8
Yates Row
155x12
155x12
155x12
5 sets of tricep extensions, curls, and upright external rotations
-
-
06-12-2022, 06:42 PM #13Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
Today was 30 minutes moderate incline cardio
-
06-13-2022, 07:29 PM #14Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
I lowered the weight on snatch grip rack pulls today because I was pretty lethargic, everything else except for the decline crunches was the planned +10 pounds.
Squat
255x5
255x5
255x5
255x5
Pause Squat
215x8
215x8
215x8
215x8
Snatch Grip Rack Pulls
315x12
315x12
315x12
315x12
Good Morning
195x12
195x12
195x12
195x12
5 sets of weighted decline crunches, 15 minutes cardio
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06-14-2022, 07:53 PM #15Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
Bench
235x5
235x5
235x5
Close Grip Bench
215x8
215x8
215x8
Overhead Press
165x12
165x12
Barbell Row
235x5
235x5
235x5
Close Grip Row
215x8
215x8
215x8
Yates Row
165x12
165x12
5 sets of tricep extensions, curls, and upright external rotations
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06-17-2022, 08:15 PM #16Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
Got pretty sick the past few days so I did my movements light today so I can recover a bit more. I'm gonna go light tomorrow as well and then probably repeat this week's planned training starting next Monday.
Deadlift
225x5
225x5
225x5
225x5
225x5
Squat
135x12
135x12
135x12
135x12
135x12
Good Morning
135x12
135x12
135x12
135x12
135x12
5 sets of weighted decline crunches, 15 minutes cardio
-
-
06-18-2022, 10:44 PM #17Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
Close Grip Bench
165x8
165x8
165x8
165x8
165x8
Overhead Press
115x12
115x12
115x12
Close Grip Row
165x8
165x8
165x8
165x8
165x8
Yates Row
115x12
115x12
115x12
5 sets of tricep extensions, curls, and upright external rotations
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06-19-2022, 10:51 PM #18Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
Today was 30 minutes moderate incline cardio
-
06-20-2022, 07:51 PM #19Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
I considered taking a deload from the working weights of last week to recover more but I felt good enough after my warmups to stick to the plan. Also, my form checks on squat and good morning movements have improved a lot from when I started so I happy with that progress.
Squat
255x5
255x5
255x5
255x5
Pause Squat
215x8
215x8
215x8
215x8
Snatch Grip Rack Pulls
315x12
315x12
315x12
315x12
Good Morning
195x12
195x12
195x12
195x12
5 sets of weighted decline crunches, 15 minutes cardio
-
06-21-2022, 07:45 PM #20Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
Bench
235x5
235x5
235x5
Close Grip Bench
215x8
215x8
215x8
Overhead Press
165x12
165x12
Barbell Row
235x5
235x5
235x5
Close Grip Row
215x8
215x8
215x8
Yates Row
165x12
165x12
5 sets of tricep extensions, curls, and upright external rotations
-
-
06-22-2022, 07:50 PM #21Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
Squat
215x8
215x8
215x8
215x8
215x8
215x8
215x8
215x8
Good Morning
215x8
215x8
215x8
215x8
215x8
215x8
215x8
215x8
5 sets of weighted decline crunches, 15 minutes cardio
-
06-23-2022, 08:23 PM #22Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
Bench
215x8
215x8
215x8
Close Grip Bench
195x12
195x12
195x12
Overhead Press
165x12
165x12
Barbell Row
215x8
215x8
215x8
Close Grip Row
195x12
195x12
195x12
Yates Row
165x12
165x12
5 sets of tricep extensions, curls, and upright external rotations
-
06-24-2022, 08:21 PM #23Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
Deadlift
345x5
335x5
325x5
315x5
315x5
Squat
195x12
195x12
195x12
195x12
195x12
Good Morning
195x12
195x12
195x12
195x12
195x12
5 sets of weighted decline crunches, 15 minutes cardio
-
06-25-2022, 08:16 PM #24Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
Things felt pretty good today, everything was moving pretty quick
Close Grip Bench
215x8
215x8
215x8
215x8
215x8
Overhead Press
165x12
165x12
165x12
Close Grip Row
215x8
215x8
215x8
215x8
215x8
Yates Row
165x12
165x12
165x12
5 sets of tricep extensions, curls, and upright external rotations
-
-
06-26-2022, 08:15 PM #25Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
Today was 30 minutes moderate incline cardio
-
06-27-2022, 08:20 PM #26Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
Squat
265x5
265x5
265x5
265x5
Pause Squat
225x8
225x8
225x8
225x8
Snatch Grip Rack Pulls
325x12
325x12
325x12
315x12
Good Morning
205x12
205x12
205x12
205x12
5 sets of weighted decline crunches, 15 minutes cardio
-
06-28-2022, 06:13 PM #27Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
Didn't have the best energy coming into today's training so I took my main movements as drop sets, still a good day overall
Bench
245x5
235x5
225x5
Close Grip Bench
225x8
215x8
205x8
Overhead Press
175x12
165x12
Barbell Row
245x5
235x5
225x5
Close Grip Row
225x8
215x8
205x8
Yates Row
175x12
165x12
5 sets of tricep extensions, curls, and upright external rotations
-
06-29-2022, 07:46 PM #28Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
Squat
225x8
225x8
225x8
225x8
225x8
225x8
225x8
225x8
Good Morning
225x8
225x8
225x8
225x8
225x8
225x8
225x8
225x8
5 sets of weighted decline crunches, 15 minutes cardio
-
-
06-30-2022, 07:19 PM #29Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
Happy with how regular grip bench felt today since I added it back to the routine somewhat recently after taking a break from it. All of the work sets today felt right or at least close to it
Bench
225x8
225x8
225x8
Close Grip Bench
205x12
205x12
195x12
Overhead Press
175x12
165x12
Barbell Row
225x8
225x8
225x8
Close Grip Row
205x12
205x12
195x12
Yates Row
175x12
165x12
5 sets of tricep extensions, curls, and upright external rotations
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07-01-2022, 07:15 PM #30Registered User
- Join Date: May 2022
- Posts: 500
- Rep Power: 294
Deadlift
355x5
355x5
355x5
355x5
355x5
Squat
205x10
205x10
205x10
205x10
205x10
Good Morning
205x10
205x10
205x10
205x10
205x10
5 sets of weighted decline crunches, 15 minutes cardio
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