Luis's Training Log

[LuisAntunes]

Hi and welcome,

My stats:

Age: 26
Sex: Male
Height: 172cm (5'8")
Weight: 96kg (211lbs), (25%ish bf)

Stuff about me:
Was a competitive swimmer/soccer player until i was about 16 years old. After gaining like 25kgs from drinking beer in my first three years of college i decided to start going to a gym. Went full bro (didn't squat or deadlift ever) for some time until i was finally introduced to SS about 2.5 months ago. My PRs now are:

Squat: 156 kg - 3x5 (Still running advanced novice)
Bench: 118 kg - 1x5 / 134kg - for a single
DL: 140 kg - 2x5 (terrible i know, had 2 back tweaks from deadlifting that kinda made me afraid of doing them. Decided to always pull sumo from now on)
Press: 75kg - 1x5 / 85kg for a single

I didn't really know whether to start the log in the intermediate section or the novice one. But i guess since i am running intermediate programming in both my presses, and my squat LP is probably almost over, this is the right section to start the log.

What the training looks like:

Monday:
Squat 3x5
Bench 5x5
Bent Over Rows 3x8

Wednesday:
Squat Light 2x5
Deadlift 2x5
Light Bench 3x5
Curlz and similar stuff

Friday:
Squat 3x5
Bench 1x5/1x3 (maybe a single before)
Press 3 x 5
Chin ups 3 x max
This was my last "intensity" training day

11/17 - Friday

Squat -- 154kg - 3x5 PR (last set felt like an RPE 9)
Bench -- 134kg - 1x1 PR - 120 1x4 PR
Press -- 70 kg - 3x5 PR
Chin ups -- 8,8,7

*edit - friday's date was incorrect

[LuisAntunes]

11/20 - Monday

Squat -- 156kg (344lbs) - 3x5 PR
Bench -- 110kg (243lbs) - 5x5
Didn't have time to do the rows. Lets hope i can still progress on wednesday's deadlift.

[LuisAntunes]

11/22 - Wednesday

Squat -- 120kg - 2x5
Bench -- 100kg - 3x5
Deadlift -- 144kg (317lbs) - 2x5 PR Felt easy. Will probably go up 4kg a week for a while.

[LuisAntunes]

11/24 - Friday

Squat -- 158kg (348lbs) - 3x5 PR
Bench -- 120kg - 1x4 - Spotter touched the bar on the fifth rep. Don't know if i was gonna be able to finish it. counting it has 4.
Press -- 72 kg (159lbs) - 3x5 PR - was super tired by this point. Thinking about replacing wednesday's bench for the press and just droping it from friday's workout.
Chin ups -- 8, 7, 7

[LuisAntunes]

11/27 - Monday

Squat -- 160kg (353lbs) - 3x5 PR - last set RPE 8.5.
Bench -- 118.5kg - 5x3 - switched from fives to threes since i didnt have progress last week, might have to do more volume.
Bent Over Row - 80kg x 8, 90kg - 2x8 - still figuring out the weight i should use

[LuisAntunes]

11/29 - Wednesday

Squat -- 100kg - 2x5
Deadlift -- 148kg (326lbs) - 2x5 PR - felt heavier than expected
Bench -- 110kg - 3x5
Press -- 73kg x5 PR, 71kg x2x5 - The first set felt super heavy. Gonna start pressing first on wednesday's

[LuisAntunes]

12/2 - Saturday

Squat -- 162kg (357lbs) - 3x5 PR -- last set was very grindy...
Bench -- 120kg (265lbs) x 5 PR, 120kg x 3 -- Was training with a friend so decided to try to repeat the set of 5. Did 3 lol

[LuisAntunes]

12/04 - Monday

Squat -- 100kg x5, 120kg 2x5 -- Only 2 days since last heavy squat session cause i wasnt able to train friday. Going to squat light twice this week.
Bench -- 114kg x5, 110kg x5x5 -- Decided to add one more set of 5 to see if i can still keep progressing.
Deadlift -- 150kg(331lbs) x5 PR -- Pulled conventional in the warmups to try to lose the fear of the exercise.

[LuisAntunes]

12/06 - Wednesday

Deadlift(conv) -- 134kg(295lbs) x5 PR -- Felt much easier than i expected
Bench -- 106kg x3x5 -- lightish bench session
Press -- 74kg(163lbs) x5 PR, 71kg x2x5 -- Last rep of the first set with 71kg took like 8 seconds. Rested for about 5m and the last set felt ok.

[LuisAntunes]

12/9 - Saturday

Bench -- 126kg x 1, 132kg x 1, 122kg(269lbs) x 4 PR - went for a couple of singles just to see where i am at. Left some in the tank so i can go for a single pr next week.
Squat -- 120kg x5, 140kg x 5, 144kg x 5 - Deloaded the squat to focus on form.
Chin ups -- 6,6,5,5 - gonna try to go for 25-30 reps next time i do these.