Squat 190 x 5, 180 x {5, 5}
S(Chins 0 x {8, 6, 5}, Rows 50 x {12, 12, 12})
Power cleans 100 x {3, 3, 3, 3, 3}
Curls 40 x {12, _, _}
The current way I log (as a note in my password manager) isn't working out so well, so I thought I'd make a thread here and (potentially) benefit from the eyes of someone who knows more than I do. (i.e., most people on this forum.)
All weights in the log will be in kg.
Me:
Male
Age: 25
Height: 182 cm
Weight: 97 kg
Goals:
Squat: 220 kg x 5
Deadlift: 250 kg x 5
Press: 90 kg x 5
Bench: 110 kg x 5
Clean: 160 kg x 1 (This isn't something I seriously train, but it's a nice goal to have.)
Key:
<Exercise> w1 x {a1, b1, c1}, w2 x a2 = <Exercise> weighted at w1, performed for |{a1, b1, c1}| sets, where the first set was performed for a1 reps, the second b1, and so on. <Exercise> subsequently performed at w2 for a single set of a2 reps.
An underscore (_) in place of the reps means that the reps weren't recorded, which I often do intentionally for assistance exercises that I'm not really interested in keeping absolute track of.
S(<Exercise 1> w1 x {a1, b1, c1, <Exercise 2> w2 x {a2, b2, c2}, ...) = S is the superset function, meaning that these exercises were supersetted. (Although I do take a break inbetween, I just do them interleaved; maybe "I" would've been a better function name.)
Last edited by zft; 03-29-2019 at 09:16 AM.
Squat 190 x 5, 180 x {5, 5}
S(Chins 0 x {8, 6, 5}, Rows 50 x {12, 12, 12})
Power cleans 100 x {3, 3, 3, 3, 3}
Curls 40 x {12, _, _}
Last edited by zft; 03-02-2019 at 01:50 PM.
BP 92 x {5, 5, 5}
Press 51 x {8, 8, 8, 8}
Dips 0 x {12, 10, 9, 8}
DB Inc. BP 22 x {10, 9, 8}
DB Dec. BP 24 x {9, 7, 6}
First time doing the dumbbell exercises. Felt awkward and unsafe (I don't have a spotter). Probably going to get rid of them and substitute for barbell variations/other assistance exercises (maybe a floor press?). Doesn't seem worth the risk to my shoulders and otherwise--if anyone has any thoughts/experiences with dumbbell stuff (and on whether or not I'm being rash to eliminate the exercises), I'd be happy to hear your input.
Last edited by zft; 03-04-2019 at 04:48 AM.
Squat 152 x {5, 5}
Deadlift 212 x 5
Cleans to 120
Press 69 x {5, 5, 5}
CGBP 72 x {8, 8, 8}
LTE (EZ + 27) x {10, 10, 10, 10}
Last edited by zft; 03-14-2019 at 10:47 AM.
Squat 192 x 5, 182 x {5, 5}
Chins 0 x {9, 7, 7}
Rows 60 x {10, 10, 10}
Curls 42 x {10, 10, 8}
Here's a video of today's top set at 192 kg:
Squat 192 kg x 5 on Vimeo
It felt pretty hard, but it doesn't look that hard...except for that last one!
Last edited by zft; 03-09-2019 at 09:42 AM.
BP 93 x {5, 5, 5}
Press 55 x {8, 8, 8}
Inc BP 50 x {10, 10, 10}
Dips 0 x {13, 11, 9, 7}
Squat 154 x {5, 5}, 180 x 2
Deadlift 214 x 5
Power cleans 90 x {3, 3, 3, 3, 3}
Was unhappy with my power cleans last time so I reset them 10%. Here's a video of the day's last set:
Power cleans 90 kg x 3 on Vimeo