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April workouts
Week 31
Tuesday, 31. March, 2020
Squat: 5x5 @ 96,5 kg
Bench Press: 5x5 @ 85,5 kg
Deadlift: AMRAP @ 147,5 kg: 10 reps (PR!)
Power Clean: single reps @ 20kg/40/45/50/55/57,5/60/62,5/62,5/65/67,5/70/60/60/60/60/60
Comments:
Bench Press: Tighter grip than usual
Power Clean: I had hard time getting my elbows under the bar. Switching to tighter grip helped right away. The 2 heavier reps had bad technique. Que: Arms straight and pull straight up without changing bar path with your hands.
Thursday, 02. April, 2020
Squat: 2x5 @ 77 kg
Strict Press: 5x5 @ 58 kg (PR!)
Power Clean: single reps @ 40kg/45/50/55/60/62,5/65/67,5/70/72,5/75/70/65/60/60/60/60/60
Comments:
Power Clean: The heaviest rep @ 75kg had decent technique. Considerably better than Tuesday's 70kg rep. Que: Keep back angle constant throughout the pull off the floor. That way knees will get out of the way themselves.
Saturday, 04. April, 2020
Squat: AMRAP @ 110 kg: 8 reps
Bench Press: 1x5 @ 95 kg
The Press: AMRAP @ 62,5 kg: 4 reps; singles @ 70kg/70/70/67,5/67,5
Deadlift: AMRAP @ 150kg: 10 reps (PR!)
Comments:
Bench Press: I am playing around with grip width a little, to see if I can find something better. Today it was narrower grip a little, but I will switch back. Very heavy.
Week 32
Monday, 06. April, 2020
Squat: 5x5 @ 99 kg; Actual: sets 2 through 5 was 80 kg
Bench Press: 5x5 @ 87,5 kg
Deadlift: 3x5 @ 70 kg
Comments: Weird back pain doing Squats and Deadlifts. I pulled back on weights just in case.
Wednesday, 08. April, 2020
Squat: 2x5 @ 79 kg
Strict Press: 5x5 @ 59 kg (PR!)
Deadlift: 2x5 @ 110 kg
Comments: Back discomfort still there.
Friday, 10. April, 2020
Squat: 1x5 @ 112 kg; Actual: 1x5 @ 100 kg
Bench Press: 1x5 @ 97,5 kg; Actual: 4/1
The Press: AMRAP @ 47,5 kg: 10 reps (PR!); singles @ 60kg/72,5 (PR!)/70/70/67,5/67,5
Deadlift: 1x5 @ 140 kg
Comments:
Squat: I decreased the weight when I discovered during warm-up that back pain is still there.
Bench Press: Not very happy with failing the last rep of first set. I have been doing a different warm-up for bench lately, so I will switch back next week.
The Press: I hit 2 PR-s, new 10RM and 1RM, both today. Not bad.
Deadlift: Switching back from hook grip to alternate grip.
Week 33
Monday, 13 April, 2020
Squat: 5x5 @ 99 kg
Bench Press: 5x5 @ 87,5 kg
Deadlift: 1x5 @ 160 kg
Comments:
Back feels better.
Wednesday, 15. April, 2020
Squat: 2x5 @ 79 kg
The Press: 5x5 @ 60 kg (PR!)
Power Clean: single reps @ 20kg/40/45/50/55/60/62,5/65/67,5/70/72,5/75/77,5/70 (fail)/60x5
Friday, 17. April, 2020
Squat: AMRAP @ 112,5 kg: 7 reps
Bench Press: 1x5 @ 97,5 kg; Actual: 6 reps
The Press: AMRAP @ 50 kg: 10 reps (PR!); singles @ 65/75 (PR!)/70/70/70/70
Deadlift: AMRAP @ 152,5 kg: 10 reps (PR!)
Comments:
Bench Press: Happy with 6 reps. Last week got same weight for 4 reps. My old warm-up routine seems to work better.
The Press: Got a new 10RM and 1RM. Not bad.
Deadlift: New 10RM.
Week 34
Monday, 20. April, 2020
Squat (wide stance): 5x5 @ 101 kg
Bench Press: 4x6 @ 86 kg
Power Clean: single reps from 20kg to 75kg
Comments:
Trying to find some freshness into my Bench Pressing. Playing around with numbers.
Wednesday, 22 April ,2020
Squat: 2x5 @ 80,5 kg
The Press: 5x5 @ 61 kg (PR!)
Power Clean, Clean, Front Squat @ 20 kg
Comments:
A new 5RM for The Press.
I have never done full cleans, but I will from now on for a while. Starting with very low weight. Not sure how my knees will react.
Friday, 24. April, 2020
Squat: AMRAP @ 115 kg: 9 reps (PR!)
Bench Press: 1x5 @ 100 kg; Actual: 4/4
The Press: AMRAP @ 52,5 kg: 10 reps (PR!); singles @ 65/77,5 (fail)/75 (fail)/72,5/70/70
Deadlift: AMRAP @ 155 kg: 10 reps (PR!)
Comments:
Squat: New 9RM.
Bench Press: Bad form on first set. Decided to do a second one.
The Press: New 10RM.
Deadlift: New 10RM.
Hitting some rep PR-s every week feels great.
Week 35
Monday, 27. April, 2020
Squat (wide stance): 5x5 @ 103,5 kg
Bench Press: 3x5 @ 60 kg
Power Clean: reps from 20kg to 60kg
Comments:
Bench Press: Pec pain at right shoulder attachment. Decided to go light. And I will do a de-load week for Presses. They have had a lot of volume lately.
Power Clean: Que: pull the bar high with a nice triple extension and almost try to make a pause at the top before quickly dropping under the bar. - The que prevented me from not extending my calves. Worked well.
Wednesday, 29. April, 2020
Squat: 2x5 @ 82,5 kg
The Press: 3x5 @ 40 kg
Clean: 5x3 @ 25 kg
Friday, 01. May, 2020
Squat: AMRAP @ 117,5 kg: 8 reps (PR!)
Bench Press: 2x5 @ 60 kg
The Press: 2x5 @ 40 kg
Deadlift: AMRAP @ 157,5 kg: 10 reps (PR!)
Comments:
Squat: New 8RM. Happy about the consistent growth of my squats, without having any knee pain anymore.
Deadlift: New 10RM. Very happy with hitting a new 10RM every week.
May and June logs coming soon. Sorry for not updating my thread more often
Last edited by Karelipoeg; 07-01-2020 at 01:29 PM.
Reason: Additional comment
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May workouts
Week 36
Monday, 04. May, 2020
Squat (wide stance): 5x5 @ 105,5 kg
Bench Press: 3x5 @ 70 kg
Power Clean: 10 single reps @ 62,5 kg
Wednesday, 06. May, 2020
Squat: 2x5 @ 84,5 kg
Press: 3x5 @ 50 kg
Clean: 5x3 @ 30 kg
Friday, 08 May, 2020
Squat: AMRAP @ 120kg; 7 reps
Bench Press: 3x5 @ 80 kg
Deadlift: AMRAP @ 160 kg: 9 reps (PR!)
Comments:
Squat: I probably would have gotten 2 more reps, but I got a nosebleed on 7th rep. I used to have them a lot (sometimes daily, or whenever I sneezed) when I was in my teens, due to weak blood vessels in my nose. It got better in my 20s and has not happened for a long time. I hope it will not be recurring. It used to be recurring after it happened once. It probably happened today because warm-up was long and room was cold - there was nothing to get my bloodpressure up, and a max effort set made it increase too fast.
Deadlift: New 9RM.
Week 37
Monday, 11. May, 2020
Squat (wide stance): 5x5 @ 108 kg
Bench Press: 85kg 10/5/5 (PR!)
Power Clean: single reps, 3x65kg/6x60kg
Comments:
I moved back to my city home along with my home gym. The ceiling is low, so no pressing overhead for a while.
Bench Press: New 10RM.
Power Clean: Felt really difficult today. Otherwise I would have done 10 reps @ 65kg.
Wednesday, 13 May, 2020
Squat: 2x5 @ 86 kg
Bench Press: 90kg 9/5/5 (PR!)
Clean: 5x3 @ 35 kg
Comments:
Bench Press: New 9RM. Tried 10th, but failed.
Friday, 15 May, 2020
Squat: AMRAP @ 122,5 kg: 8 reps (PR!)
Bench Press: 8x92,5/8x80/8x80 (PR!)
Deadlift: AMRAP @ 162,5 kg: 9 reps (PR!)
Comments:
Squat: This was a big step for me. The last time I had more than 120 kg on my back was over 2 years ago. And back then it was single reps only. That was before all the knee problems. But now my knees are much stronger, form is better and I am smarter. I am officially stronger than I have ever been before.
Bench Press: New 8RM.
Deadlift: New 9RM.
Week 38
Monday, 18 May, 2020
Squat (wide stance): 5x5 @ 110 kg
Bench Press: 95x7/82,5x8/82,5x8
Comments:
From here on I will start doing 6 workouts a week. I have the time and resources. I will just split my workouts in half. This way I can handle a little bit more weight and its easier to recover.
Bench Press: New 7RM.
Tuesday, 19 May, 2020
Power Clean: 60x3/60x3/60x3/62,5x3/62,5x3
Chin-ups: 8/8/10 (3 min breaks)
Comments:
Power Clean: Que for next time: Jump high (calves).
Wednesday, 20 May, 2020
Squat: 2x5 @ 88 kg
Bench Press: 97,5x7/85x8/85x8 (PR!)
Comments:
Bench Press: New 7RM.
Thursday, 21 May, 2020
Clean: 5x3 @ 40 kg
Pull-ups: 8/8/9 (3 min breaks)
Comments:
Clean: Que for next time: Going up, take you knees out of the way, and jump at the re-contact.
Friday, 22 May, 2020
Squat: AMRAP @ 125 kg: 7 reps (PR!)
Bench Press: 100x5/87,5x8/87,5x7
Comments:
Squat: Still strong and improves nicely. New 7RM.
Saturday, 23 May, 2020
Deadlift: AMRAP @ 165 kg: 10 reps (PR!)
Chin-ups: 8/8/7 (2 min breaks)
Comments:
Deadlift: I didn't expect to bring my 10RM from 145kg to 165kg so fast. Very impressed with my progress. However, I have been experiencing some back pain several days after heavy deadlift workouts. And my form has been getting bad on last reps (significant back rounding on last 3 reps today). I will pull back on weight a little, and focus on form. More volume at lower weight.
More missing workout logs coming soon.
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Week 39
Sunday, 24 May, 2020
Squat: 5x5 @ 112,5 kg
Bench Press: 102,5x5/90x8/85x7
Wednesday, 27 May, 2020
Squat: 2x5 @ 90 kg
Bench Press: 105x3/92,5x6/82,5x8
Thursday, 28 May, 2020
Clean: 5x3 @ 40 kg
Pull-ups: 10/10/11 (5 min breaks)
Comments:
Clean: Que: Think about jumping with calves.
Friday, 29 May, 2020
Squat: AMRAP @ 127,5kg: 7 reps (PR!)
Bench Press: 80kg, 10/10/8 (2 min breaks)
Comments:
Squat: New 7RM.
Bench Press: I will start my bench press on a assistance-intensity-volume program relative to mon-wed-fri from now.
Saturday, 30 May, 2020
Deadlift: AMRAP @ 167,5 kg: 6 reps (PR!)
Chin-ups: 10/10/8 (2 min breaks)
Comments:
Deadlift: New 6RM. Form was decent.
Week was kinda chopped up by circumstances, so I had to do Monday's workout on Sunday and skip Monday and Tuesday.
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June workouts
Week 40
Monday, 01 June, 2020
Squat (wide stance): 5x5 @ 114,5kg
Incline Bench Press: 3x5 @ 75kg
Tuesday, 02 June, 2020
Power Clean: 3x60/3x60/3x60/3x62,5/3x65
Barbell Rows: 3x5 @ 80 kg
Comments:
Power Clean: Looking down in bottom position helped.
Barbell Rows: I am going to alternate Barbell rows, Chin-ups and Pull-ups as assistance relatively on tues, thurs, sat.
Wednesday, 03 June, 2020
Squat: 2x5 @ 91,5 kg
Bench Press: AMRAP @ 87,5 kg: 10 reps (PR!)
Comments:
Bench Press: New 10RM.
Thursday, 04 June, 2020
Clean: 5x3 @ 45 kg
Pull-ups: 3x10 (4 min breaks)
Friday, 05 June, 2020
Squat: AMRAP @ 130 kg: 7 reps (PR!)
Bench Press: 3x10 @ 77,5 kg (2 min breaks)
Comments:
Squat: New 7RM.
Saturday, 06 June, 2020
Deadlift: 5x5 @ 150kg
Chin-ups: 10/9/8 (2 min breaks)
Week 41
Monday, 08 June, 2020
Squat (wide stance): 5x5 @ 117 kg
Incline Bench Press: 3x5 @ 77,5 kg
Tuesday, 09 June, 2020
Power Clean: 60x3/62,5x3/65x3/67,5x3/60x3
Barbell Rows: 3x5 @ 85kg
Thursday, 11 June, 2020
Squat: 2x5 @ 93,5 kg
Bench Press: AMRAP @ 90kg: 10 reps (PR!)
Comments:
Bench Press: New 10RM. I seem to be making progress on new program.
Friday, 12 June, 2020
Clean: 5x3 @ 50 kg
Pull-ups: 3x10 (3 min breaks)
Saturday, 13 June, 2020
Squat: AMRAP @ 132,5 kg: 7 reps (PR!)
Bench Press: 3x10 @ 77,5 kg (2 min breaks)
Comments:
Squat: New 7RM.
Sunday, 14 June, 2020
Deadlift: 1x190kg/4x150/3x160/10x130
Chin-ups: 10/9/7 (2 min breaks)
Comments:
Deadlift: My deadlifting sets-reps-weights have been kinda random lately. Mostly based on just what I feel like doing. Today I felt like trying to repeat my previous 1RM (191kg). It wasn't too hard, so I am happy. I will try 200kg in 2 weeks probably.
Week 42
Monday, 15 June, 2020
Squat (wide stance): 5x5 @ 119 kg
Bench Press (incline): 3x5 @ 80 kg
Tuesday, 16 June, 2020
Power Clean: 60x3/62,5x3/65x3/67,5x3/70x3
Barbell Row: 3x6 @ 85kg
Comments:
Power Clean: Wasn't the best, so I'll repeat the weight next time.
Thursday, 18 June, 2020
Workout in another gym.
Squat: 2x5 @ 95 kg
Bench Press: 3x5 @ 90 kg
Deadlift: 3x5 @ 140 kg
Pull-ups: 10/8/7
Comments:
Due to circumstances, I am moving around for a week, so I might need to compromise my workouts based on gym availability and equipment availability on those gyms.
Bench Press: I was very un-accustomed to the hardness of the bench in this gym. Felt much harder to press.
Saturday, 20 June, 2020
Squat: AMRAP @ 135kg: 8 reps (PR!)
Bench Press (close grip, smith machine): 10/10/7/4; Not sure what weight; Short breaks
Deadlift (beltless): 2x5 @ 140 kg
Comments:
Squat: New 8RM. Very impressed with myself at this today.
Bench Press: It was a small gym and not much equipment. I didn't want to occupy the squat rack for bench press, so I had to use the smith machine.
Deadlift: The bar was bent, so it was probably a little easier than usual.
More workout logs coming soon.
Last edited by Karelipoeg; 07-03-2020 at 12:38 AM.
Reason: Typo
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Week 43
Tuesday, 23 June, 2020
Squat (wide stance): 5x5 @ 120 kg
The Press: 3x6 @ 55 kg (PR!)
Chin-up exercise
Boxing
Comments:
Still not in my home gym.
The Press: New 6RM.
Thursday, 25 June, 2020
Squat: 2x5 @ 96 kg
Comments:
Back in my home gym.
Friday, 26 June, 2020
Bench Press: AMRAP @ 92,5 kg: 10 reps (PR!)
Pull-ups 10/10/8/3 (3 min breaks)
Comments:
Bench Press: New 10RM. Good progress.
Saturday, 27 June, 2020
Squat: AMRAP @ 137,5 kg: 5 reps (PR!)
Bench Press: 15x60kg/12x65/10x65/8x65
Comments:
Squat: Though it was a PR, I was expecting to get 7-8 reps. The strength was off today plus I got a nosebleed on 5th rep. I have gained a little weight, and belt might have been a little too tight, helping along with the blood pressure rise in my head. Plus I had a running nose few days ago, which almost always makes my nostrils very gentle, and combined with my condition of weak blood vessels in my nose, I often sneeze too hard and get a running nose. Often, when I get a nosebleed, I will start getting one every single day after that for a week or so, until my blood vessels heal. Therefore I will hold back on those AMRAP squats for a week or two.
Sunday, 28 June, 2020
Deadlift: 1x200kg (PR!) / single speed reps @ 140kg with short breaks (about 10 reps)
Exercises on the park.
Comments:
Deadlift: New 1RM. Form was good plus had more strength in the tank.
I started taking 10 minute walks after meals, 2-3 times a day, to help with recovery.
While Mon-Wed-Fri are my main lifting days and Tue-Thu-Sat are more like assistance, I will start going to an outdoor gym with 2-3 times a week doing push-ups, pull-ups, chin-ups, dips etc as a HIIT for assistance and cardiovascular health.
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July workouts
Week 44
Monday, 29 June, 2020
Squat (wide stance): 5x5 @ 123,5 kg
Bench press (incline): 3x5 @ 82,5 kg
Tuesday, 30 June, 2020
Power clean: 5x3 @ 60 kg (belted, because of slight back pain; need a new weightlifting belt because the old one opens mid-lift)
Wednesday, 01 july, 2020
Squat: 2x5 @ 98,5 kg
Bench press: AMRAP @ 95 kg: 8 reps (PR!) (9th rep failed due to bad form)
Friday, 03 July, 2020
Squat: 3x3 @ 140 kg (PR!)
Bench Press: 3x10 @ 80 kg (2 min breaks)
Saturday, 04 July, 2020
Deadlift: 3x170kg/5x150/7x150
Week 45
Monday, 06 July, 2020
Squat (wide stance) 5x5 @ 126 kg
Bench Press (incline): 3x5 @ 85 kg (que: tight lats to support at bottom)
Tuesday, 07 July, 2020
HIIT in outdoor park gym (bodyweight exercises mostly)
Wednesday, 08 July, 2020
Squat: 2x5 @ 100,5 kg
Bench Press: AMRAP @ 97,5 kg: 6 reps (failed 7th rep; que: tight lats for bottom support and fast takeoff)
Thursday, 09 July, 2020
HIIT in outdoor park gym (bodyweight exercises mostly)
Friday, 10 July, 2020
Squat: 1x6 @ 140 kg (PR!) (que: vertical bar path)
Squat rack-walkout 2x160kg / unrack 1x180kg (I am planning for 1RM squat next Friday, and I don't want that to be the first time holding 140+kg on my back. Otherwise my only thought would be "Holy ****, this is heavy as ****!", but having at least held a little bit more on my back before makes it mentally easier for me thinking instead "I've held more on my back, so this weight is fine." during my 1RM.)
Bench press: 3x10 @ 82,5 kg: 10/10/7 (2 min breaks)
Saturday, 11 July, 2020
Deadlift: AMRAP @ 180 kg: 6 reps (PR!) / 2x5 @ 150kg (super excited for getting 6 reps with 180 kg; in my mind I was going for 3-4 reps; form wasn't that good on last 2 reps though)
Barbell shoulder shrug: 3x20 @ 70kg
Week 46
Monday, 13 July, 2020
Squat (wide stance): 5x5 @ 120 kg
Squat rack-walkout 2x160kg / unrack 1x180kg
Bench press (incline): 3x5 @ 87,5 kg: 5/4/3
Wednesday, 15 July, 2020
Squat: 2x5 @ 90 kg
Bench Press 1RM: 105kg / 113kg (PR!) (weight was very well selected - it was a close grind; previous 1RM was 108 kg about 5 months ago and it was a struggle to improve, but it feels like I'm getting out of the hole and hopefully starting to improve a little faster again)
Thursday, 16 July, 2020
HIIT in outdoor park gym (bodyweight exercises mostly)
Friday, 17 July, 2020
Squat 1RM: 130kg/135kg/140kg/145kg/150kg/155kg (PR!) (first 3 are the last warm-up lifts, and last 3 are all new PR-s; previous PR was 140kg established about 2 years ago, while last week I squatted 140kg for 6 reps; knees held fine, however there was some discomfort in them)
Bench press (banded): light bands + 5x40kg/8x50/8x50/8x50/10x40 (I felt like giving my elbows a bit less stress in the bottom position - they've been hurting a bit due to higher pressing volume lately, probably because of elbows travelling lower down on my incline bench press)
Saturday, 18 July, 2020
Deadlift (beltless): 130kg x 8/140x5/130x7
Week 47
Monday, 20 July, 2020
Squat: 1x20 @ 60kg (so last week on the evening after my squat 1RM, I managed to hurt my knee; I just hit my toe at a doorsill, and a sharp pain went through my knee; I think the squats themselves might have done some damage as well because knees didn't feel good a few hours after squats and usually such a slight tumble wouldn't do anything; I decided to go very light weight bit still wanted to get a decent workout)
Incline dumbbell press: 12/12/20 reps; not sure the exact weight but somewhere around 22kg per dumbbell
Tuesday, 21 July, 2020
HIIT in outdoor park gym (bodyweight exercises mostly)
Wednesday, 22 July, 2020
Squat: no squats - knee pain
Bench press: AMRAP @ 95 kg: 9 reps (PR!) (failed 10th rep)
Thursday, 23 July, 2020
Deadlift: 2x190kg (PR!) / 5x150 / 6x150 / 17x110kg (bad form @ 190kg)
Friday, 24 July, 2020
Squat: 1x20 @ 60 kg (slight knee pain)
Bench press: 3x10 @ 82,5 kg
Saturday, 25 July, 2020
Deadlift: 3x10 @ 125kg
Rack pulls: 5x180kg
Dumbbell delt raise 3x10 @ around 12kg per dumbbell
Rear delts with rubber band 3x15
Week 48
Monday, 27 July, 2020
Squat: 1x20 @ 65kg (less knee pain than last time, but I used double knee sleeves (large ones on top of mediums))
Incline dumbbell press: 12/12/15 reps @ around 25kg
Chest with rubber band, 3 sets
Wednesday, 29 July, 2020
Squat: 1x20 @ 67,5 kg (double knee sleeves; knees felt better than last time)
Bench press: AMRAP @ 97,5 kg: 7 reps (failed 8th rep)
Thursday, 30 July, 2020
I've been training at home since March, and beginning today, I am back in public gym. Excited. Ceiling is too low at home, so I'll finally get to start pressing again.
Press: singles @ 60kg/62,5/65/67,5/70/70/70/60
Deadlift (volume): @ 160kg: 6/5/6
Rear delts
Friday, 31 July, 2020
Dumbbell press (incline): 26kg x10/30x9/34x5/7
Deadlift (block pulls): 5x180kg
Weighted chin-ups: @ BW+15kg 5/5/7
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August workouts
Week 49
Monday, 03 August, 2020
Squat: No squats - knee pain. I will find another way of training my legs and training load tolerance in knees for a while.
Leg extensions
Leg press: 120kg x10 / 170kg x10
Bench press: 100x5/95x5/90x5/90x1 (que: focus on lat support; had to stop last set - right hand sharp wrist pain close to thumb)
Abs
Tuesday, 04 August, 2020
Press: AMRAP @ 55kg: 10 reps (PR!) / 57,5kg x7 (PR!) / 60kg x6 (PR!) / 62,5kg x5 (PR!) / 65kg x4 (PR!) (Every set was a rep PR for that weight; sweet!)
Deadlift: 162,5kg x6/5 (back pain on 2nd set) / 140kg x9
Wednesday, 05 August, 2020
HIIT workout at outdoor park gym (body-weight exercises mostly)
Thursday, 06 August, 2020
Leg extensions 20x5kg/15x13kg/10x21kg/10x21kg (I will do some progression on this. Every leg extension machine is different with different leverages, and I can change the leverages on this machine in 3 different ways as well, so the exact weight does not really tell anything useful to others, but I'll use the same machine and same setting for reliable numbers to count on during progression. Same applies to the leg press machine as well. Initial setups are very light to my knees, and I will change that eventually)
Leg press: 10x50kg/10x100/10x150/10x200
Press: singles @ 60kg/65/70/72,5/75/72,5/70/70
Rear delts @ 6kg dumbbells: 10/15/15
Rear delt machine: 10x30kg/10x35/18x40
Friday, 07 August, 2020
Deadlifts (elevated): 1x5 @ 182,5kg
Weighted chin-ups: 17,5kg x 5/5/5/ BW x 5
Dumbbell press (slight incline): @ 34 kg: 7/7/8
Dumbbell chest fly
Week 50
Monday, 10 August, 2020
Leg extensions: 20x5kg/20x13/15x21/15x29
Leg press: 10x50kg/10x150/10x200/10x220
Bench press: 4x102,5kg/5x95/5x95/6x92,5
Abs
Tuesday, 11 August, 2020
Press: 10x57,5kg (PR!) / 5x60/5x62,5/3x65/5x60
Deadlift: 165kg x4 / 4 / 160 x4 / 140 x8
Wednesday, 12 August, 2020
HIIT workout at outdoor park gym (body-weight exercises mostly)
Thursday, 13 August, 2020
Leg extensions: 20x5kg/18x21/15x29/15x37
Leg press: 10x50kg/10x100/10x150/10x200 (forgot knee sleeves home, so decreased weight a bit)
Press: singles @ 60kg/65/72,5/77,5 (fail)/72,5/70/70/70 (reps got better after one-another - I might need to take smaller jumps when attempting PR again)
Rear delts @ 7kg dumbbells: 15/15/15
Rear delt machine: 12x40kg/12x45/10x50
Friday, 14 August, 2020
Dumbbell press (slight incline): 5x5 @ 36kg
Dumbbell chest fly's
Deadlift (elevated): reps @ 120kg (still back pain)
Weighted chin-ups: 20kg x 4 / 15kg x 5 / 5 / BW x 11
Week 51
Monday, 17 August, 2020
Leg extensions: 20x13kg/18x29/15x37/12x45
Leg press: 5x50kg/10x100/10x150/5x200/10x240
Pin squat: (height: 11) 3x5@60kg (Knees are better and I decided to get back to squatting. Doing a depth progression with pin squats, gradually lowering pin height. Height 11 is about half-squats on this rack. Last time time I did a depth progression was with box squats while gradually lowering the box. It worked fine and eventually I reached full depth pain free, but I was always mentally focused on searching for the box with my butt, sometimes compromising form by reaching too far back. Pin squats help me focus on vertical descent, and help improve keeping balance over mid-foot. If I shoot up from pins, and weight shifts forward or backward, then descent was not vertical)
Bench press: 4x105kg/6x95/5x95/5x90
Abs machine: 10x23kg/10x36/10x43/2x50/7x43
Tuesday, 17 August, 2020
Press: 9x60kg (PR!) /5x62,5/4x65/5x60/4x60
Deadlift (paused): 4x4 @ 150kg
Wednesday, 17 August, 2020
HIIT workout at outdoor park gym (body-weight exercises mostly)
Friday, 21 August, 2020
Leg extensions: 20x13kg/15x29/10x45/10x53
Leg press: 5x50kg/5x100/5x150/10x200/2x250/10x260kg (felt good; very foggy que but it seemed to work: "Focus on doing controlled pain-free reps.")
Pin squat: (height: 10) 3x5 @ 60kg (so far so good; no knee pain)
Press: singles @ 60kg/62,5/65/67,5/70/72,5/75/77,5 (fail)/70
Rear delts @ 8kg dumbbells: 15/15/12
Rear delt machine: 12x55kg/12x50/12x45
Saturday, 22 August, 2020
Dumbbell press (slight incline): 36kg x 5/38kg x 5/5/5/5
Dumbbell chest fly's: 10x5kg/10x9/10x12
Deadlift (elevated): 160kg x 5 (lower elevation than usual)
Weighted chin-ups: 20kg x 5 / 17,5kg x 5/5
Week 52
Monday, 24 August, 2020
Leg extensions: 20x13kg/15x29/12x45/10x61
Leg press: 5x50kg/100/150/200/250/10x280
Pin squat: (height: 9) 3x5 @ 60kg (so far so good; no knee pain, but I can feel it being there somewhere, so just going step-by-step; practising not feeling pain)
Press (volume): 7x62,5kg (PR!) / 5x65 (PR!) / 5x62,5 / 5x60 / 6x57,5
Abs machine: 43kg x 12/12/7
Biceps
Tuesday, 25 August, 2020
Bench press: (no belt, closer grip, higher arch) 107,5kg x 3 / 100kg x 3/3/3/3/3/3/3 (This bench setup felt quite good. I might try it for a few weeks)
Deadlift (beltless): @ 140kg: 10 / 10 / 8 (belted) (que: squeeze chest out)
Wednesday, 26 August, 2020
HIIT workout at outdoor park gym (body-weight exercises mostly)
Thursday, 27 August, 2020
Leg extensions: top set: 10x69kg
Leg press: 5x50kg/100/150/200/250/10x300
Pin squat: (height: 8) 3x5 @ 60kg (so far so good; que: vertical bar path)
Push press: 60kg x5 / 65 x3 / 70 x2/2/2/2/2 (Replacing heavy press singles with push presses for a while and trying to go to higher weights. I tried using just a bit wider grip than regular press, so it helps me get head through faster and thus lift more, but I get shoulder pain this way. Next time I'll just use my normal press grip width)
Rear delts @ 9kg dumbbells: 12/12/10
Rear delt machine: 10x55kg/10x50/10x45
Biceps
Friday, 28 August, 2020
Dumbbell press (incline): 38kg x 4 / 30kg x 5/5/5/5 (set 1 was same slight incline as previous workouts, and sets 2-5 were next step higher incline, which I will use from here on)
Dumbbell chest fly's: 10x6kg/10x9/10x10
Deadlift (elevated): 170kg x 5 (I've been using a 3" belt for deadlifts, but today used 4" and it felt better. Might try it more)
Weighted chin-ups: 3xBW+20kg / 5xBW+17,5/5xBW17,5
So there.
Life is busy and I don't take the time to update my training log very frequently these days, so I try to post a month at a time. Anyway, another successful month has passed. Overall, press and bench press are feeling great and hitting PR-s. Deadlift was great last month and has been horrible this month. Squat is making progress and knees are healing. Hopefully squatting heavy again in 2 months. Nowhere to hurry though. Long-term consistency beats short-term intensity. Body-weight is currently around 88 kg and slowly building it up, probably to around 93 kg.
52 weeks aka. a whole year of consistent training! Despite a few setbacks along the way, I have hit PR-s on all lifts and am now pretty much at my strongest ever. I am planning on competing in a PL meet in late October or early November. Assuming of course that it will not get cancelled and I am healthy at that time. I will keep on training anyway.
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