Freds Training Log

[Fred]

Finally decided to start a training log. Been a lurker here for a while and like the site and all of Rip's work.

I'm 6ft and 175 lbs. Started at 165 and I'm still gaining weight.


Note: I've decided to do Pendlay rows instead of cleans.

Squat:
5x105kg
5x105kg
5x105kg

Bench:
5x75kg
5x75kg
5x75kg

Pendlay Rows:
5x72,5kg
5x72,5kg
5x72,5kg

Dips
10
10
10
Weights still pretty easy.

[Fred]

Squat:
5x107,5kg
5x107,5kg
5x107,5kg

OHP:
5x52,5kg
5x52,5kg
5x52,5kg

Deadlift:
5x130kg
5x130kg
5x130kg

Chins
10
10
10

I actually forgot that I was only supposed to do 1 set of deadlifting. Oh well

[Fred]

Squat:
5x110
5x110
5x110

Bench:
5x80
5x80
5x80

Pendlay Rows:
5x75
5x75
5x75

Dips
10
10
10

[Fred]

Squat:
5x112.5
5x112.5
5x112.5

OHP:
5x55
5x55
5x55

The gym was FILLED with people and I was very short on time, so I did some weighted hyperextentions.

Hyperextentions
8xBW+10kg
8xBW+10kg
8xBW+10kg

Pullups
10
10
10

[Fred]

Squat:
5x115
5x115
5x115

Bench:
5x82,5
5x82,5
5x85,5

Pendlay Rows:
5x77,5
5x77,5
5x77,5

Dips:
11
11
10

[Freddy]

Hi Fred, I'm Freddy. Keep up the good work.

[Fred]

Squat:
5x117.5
4x117.5
3x117.5
Gotta love squatting after a day of heavy drinking

OHP:
5x57
5x57
5x57

Deadlift:
5x132.5

Chins:
11
10
6

Hi Fred, I'm Freddy. Keep up the good work.

Thanks Freddy! You too man.

[Fred]

Front Squat 5x3:
3x60
3x60
3x60
3x60
3x60
Hurt my wrist like fuck

Bench:
5x85
5x85
4x85!!!!!! :@

Pendlay Rows:
5x80
5x80
5x80

Really shitty workout today. When I work out in the morning it always turn out shit + I've been eating max 2500 calories the last two days, which is not even nearly enough. Need 3500+.
Decided to do front squats as a light squat workout instead.

[Fred]

Squat:
5x117.5kg
5x117.5kg
5x117.5kg Booyah!

OHP:
5x60kg
5x60kg
5x60kg
I think this is a PR in OHP. It's been a while since I've pressed this heavy, last time when I was doing 5/3/1 - (yeah I've been fiddling around with too many programs too soon, so I had decided to reset the weights 10% and go back to starting strength, with a caloric SURPLUS, since I know there's still a lot of linear gains to be had) it was about 55kg for 6-7 reps, on an all out set.

Deadlift:
5x135kg

Chins
11
10
9

[Fred]

Woke up with a light pain in my right knee. Well, it doesn't really hurt but it's not feeling right either. Iced it this morning and it helped a lot.
I will have to remember to record my next squat session, so I can get some critique on my form (I'm squatting HB, olympic style)