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Training to failure


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Hi all

I'm starting this journal to keep track of my strength progress after 6 months out of the gym. I'm roughly 1 month back in to it.

I'm 72 kg @ 180cm. 

Front squats

80 kg * 5,5,5,5,5

Squats

80 kg * 10

Dumbbell flat bench press

42.5 kg (individual bell weight) * 5,5,5,5,6

Barbell row

72.5 kg * 5,5,5,5,6

15 mins stretching and light ab work

 

 

 

 

 

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Nice volume and strength bro, looking foward to your logs!

Thanks Gyzz

Deadlifts - conventional

130 kg * 3,3,3,3,6

Decline barbell bench press - paused reps

85 kg * 5,5,5,5,5

Upright row

30 kg * 10,10,10

Rotator cuff, sit ups and stretching work 15 mins.

Weight: 72.75 kg

 

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Strong bench to body weight/height/deadlift ratio. Teach me ahaha

 I've always had skewed strength towards upper body pushing movements, no idea why. My deadlift is definitely feeble. 

BW: 73.05 kg

Warm up sets consisted of several sets of doubles working up to a single 5 rep max.

Front squat

92.5kg * 5

Squat

92.5 kg * 10 (mainly working on technique here, not a max set)

DB bench

45 kg * 5

Barbell row

82.5 kg * 5

15 mins of rotator cuffs, stretching and sit ups.

 

 

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Front Squat

82.5 kg * 5,5,5,5,5

Squat

82.5 kg * 10

Dumbbell bench 

42.5 kg * 5,5,5,5,7

It is tempting to increase the weight on this exercise but the next set of dumbbells are the 45's. Although I can handle them, they are awkward and I find a huge amount of enegy is expended just  getting them into position for the first rep and this is detracting from the rest of the set.

Barbell row

75 kg * 5,5,5,5,5

 

 

 

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What sort of program do you follow? Full body? Same each day?

Full body based around sets of 5x5, but not following any specific program precisely.

Currently I do 3 days a week with flat weights across 5 sets on day 1 and a max top set of 5 on day 3. Increase the weight when I feel comfortable that I'm completing my sets with tight form.

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Attempted to lift despite feeling the initial symptoms of a cold coming my way.

BW: 73.75 kg

Deadlifts

135 kg * 3,3,3,3, felt weak and form was off so left it here

Decline press

87.5 kg * 5, cbf by this point.

Did some stretching, foam rolling and 3 pointless sets of press-ups.

 

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Felt 90% through my cold this morning so decided to lift.

Front squats - Build up to max set of 5

95kg * 4

The weight felt unusually heavy and each rep was a grind. Pump in the lower lats was becoming extremely uncomfortable and form was deteriorating  so didn't attempt a fifth rep.

Squat

95kg * 10

Fatigue from the cold really starting to bite now-  gruelling set. Called it a day here.

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Flat Dumbbell press

42.5 kg dumbbells * 5,5,5,5,8

The dumbbells were flying up, I felt like I had a solid 9 reps in me for the final set but lost my pressing line and wrecked the final rep. Noted a huge mental and physical boost from doing presses on their own day rather than the usual post 5x5 front squats. Considering switching to a push/pull/legs split.

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BW: 73.50 kg

DB Bench press

45 kg *5,5,5,5,6

External rotations with cable 5 sets

I was struggling with the 45 kg dumbbells as recently as a couple of weeks ago, so to nail 5 very smooth sets is a solid strength bump. Hoping to be throwing around the 50s in the near future.

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Bench is looking solid. Would be interesting to know your 1rm bb bench

My glass shoulders and elbows mean I will probably never try. But hypothetically I'd guess somewhere between 110 and  120 kg for a single?

i reckon pressing 45 dbs for 5x5 your bb 1rm will be 120 easy

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Bench is looking solid. Would be interesting to know your 1rm bb bench

My glass shoulders and elbows mean I will probably never try. But hypothetically I'd guess somewhere between 110 and  120 kg for a single?

i reckon pressing 45 dbs for 5x5 your bb 1rm will be 120 easy

I have handled that kind of weight in the past, so it's definitely possible.

DB Bench

47.5 kg * 5

Reasonably happy to get 5, although none of the reps were easy. Shoulders are still a bit tender from Monday's volume, so may that have been a factor.

Cable external rotations * 4 sets

Face pulls * 4 sets

Press ups * 50 reps

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Deadlift - work up to top set

130 kg * 8

Deadlift with pause below knee

105 kg * 6,6,6

I woke up with a sore left rotator cuff on saturday morning, after heavy presses on friday, which has been progressively getting worse since then. As of today there is a very mild ache when I lift my arm above my head.I've had issues with my shoulders in the past and am anxious not to cause any further damage- looks like I'll be taking a break from pressing 

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