Kevin's Training Log

[oshirok]

age: 20
height: 5'5"
bw: 162 lbs (bf: ~15%)

I already log my workouts in a notebook, but I decided I might as well start keeping a log here too.

lifting history:
hs and freshmen year of college- random unproductive things not involving a barbell
9/13- (not exactly optimal, but still productive) barbell training
2/14- 5/3/1
8/14- TM split

current best lifts:
squat: 350x3
bench: 240x1
conv dl: 380x1
sumo dl: 455x1
ohp: 145x4

I'm also planning on entering my first powerlifting meet in April, assuming I don't injure myself too much.

[oshirok]

1/3 Saturday
Upper Volume
OHP 137x5, 2, 5
Bench Press 192x5x5
Chin bwx4x10, 3x5 (55), EMOM15

Hit the top of the rack on the third rep of the second set for OHP.
Currently LPing my OHP after coming back from a clavicle/sternum related injury that prevented me from OHPing for ~3 months.
Doing high volume chins for my elbow pain.

[oshirok]

1/4 Sunday
Lower Volume (kind of)
High Bar Squat 280x5x3
Conv DL 365x2x2
Pause Conv DL 295x5, paused 1" above floor for 1s

I was squatting low bar up until 2 weeks ago when my elbow tendonitis got worse. That and my horrible shoulder flexibility made it painful enough to rack the bar that I decided to just squat high bar for a bit while continuing the high volume chins. So far it's been getting better and I've also been able to bench without pain too. I'm also hoping there will be decent carryover to my low bar squat (since lots of things have carryover when you're weak).

[oshirok]

1/7 Wednesday
Upper Volume + some squats
Bench Press 215x5
OHP 140x5x3
Low Bar Squat 275x3, 315x5
Chins bwx4x10, 3x5 (55)

Actually tried some low bar squats today. Only a little pain on the inside of my left elbow after releasing the bar at the end of my set. So it appears the chins may be fixing my tennis elbow, while possibly giving me golfers elbow, oh well. The squats felt much better on my elbows than before, although I'm not sure if that's a result of doing ~150 chins a week or not low bar squatting for two weeks.

[oshirok]

1/9 Friday
Lower Intensity
Low Bar Squat 355x3x2
Sumo DL 425x2x2
Chin bwx14x1

Squats felt pretty good. I need to remember to stay tight for the first rep of the first set, instead of remembering after the first rep. Used the 55 lb stiff bar for deads. My hands still hurt from that knurling.

Also, last workout was upper intensity, I mislabeled it.

[oshirok]

1/11 Sunday
Upper Volume
Bench Press 185x3x3 paused, 185x6, 180x6x2 tng
Dips bwx20, 20, 15
Chins bwx4x7, 3x8 EMOM15

Starting to do some paused benches, since I've only done those a couple times before. I began warming up for the OHPs I was intending to do, but there's no way I'm going to get any worthwhile OHPing done after that much bench pressing. It's funny how planning on entering a meet makes me prioritize bench, even though I like OHP more. Added the dips, since I didn't OHP.

[oshirok]

Winter break, in addition to some injuries has really screwed with my programming. Barring injury, this is the plan until the week of the meet in 12 weeks. Hopefully, posting it here will force me to follow it.

U UV (setsxreps)
Bench Press 3x3 paused, 3x6 tng
Dips 3xamrap... may change to weighted
High volume bw chins

M LV
Squat 5x5
DE Conv DL 8x2/10x1 (90s rest)

W UI
Bench Press 5x1/3x2 paused
OHP 5x3/5x1
High volume bw chins... may change to weighted

F LI
Squat 1-2x3... 2-3x2... 2-5x1
Sumo DL 3x2... 3x1/2x3
Chins 3xamrap

[oshirok]

1/12 Monday
Lower Volume
Squat 305x5x5
DE Conv DL 295x2x8, 90s

Worst volume squats ever. Even the first set felt like a near max effort, but still managed to get through it. I think today was just a bad day, so assuming intensity squats go well, I'm going to increase the volume squats for next week. Also the weight for DE deads was way too high, so I'll lower that for next week.

[oshirok]

1/14 Wednesday
Upper Intensity
Bench Press 205x1, 225x1, 235x1, 225x1x2, paused, felt like 2s so it was probably ~1s
OHP 140x3x5
Chins bwx4x12, 3x3, EMOM15

Bench went better than I thought it would. Normally I plan on doing singles across, but I wanted to get some idea of where I was with pauses so I ramped up to something that went fairly slow.

[oshirok]

1/16 Friday
Lower Intensity
Squat 360x3x2
Sumo DL 430x2x3
Chin bwx12, 10, 8

Probably going to be lifting between classes on Fridays since I have a 3 hour break, but I need to eat earlier. I think I felt sick during the squats and deads since I ate only 1 1/2 hrs before. Squats were extra ugly today since I was mostly thinking about not throwing up, but at least I got all the reps.