zft's log

1. zft
Member
Join Date
Mar 2019
Posts
137

## zft's log

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
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.

2. zft
Member
Join Date
Mar 2019
Posts
137
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.

3. zft
Member
Join Date
Mar 2019
Posts
137
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.

4. zft
Member
Join Date
Mar 2019
Posts
137
Squat 152 x {5, 5}
Cleans to 120

5. zft
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Mar 2019
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137
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.

6. zft
Member
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Mar 2019
Posts
137
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:

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.

7. zft
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Mar 2019
Posts
137
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}

8. zft
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Mar 2019
Posts
137
Squat 154 x {5, 5}, 180 x 2
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:

9. Member
Join Date
Mar 2017
Posts
775
Originally Posted by zft
Squat 154 x {5, 5}, 180 x 2
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:

I like your power cleans. Seems like you're patient enough to wait for the bar to get to your hip consistently. Nice job.

10. zft
Member
Join Date
Mar 2019
Posts
137
Originally Posted by granny
I like your power cleans. Seems like you're patient enough to wait for the bar to get to your hip consistently. Nice job.
Thanks--probably wouldn't have liked them so much before the weight reset!

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