IPA Posted October 14, 2014 Report Share Posted October 14, 2014 Hi allI'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 squats80 kg * 5,5,5,5,5Squats80 kg * 10Dumbbell flat bench press42.5 kg (individual bell weight) * 5,5,5,5,6Barbell row72.5 kg * 5,5,5,5,615 mins stretching and light ab work Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted October 14, 2014 Report Share Posted October 14, 2014 Nice volume and strength bro, looking foward to your logs! Quote Link to comment Share on other sites More sharing options...
IPA Posted October 15, 2014 Author Report Share Posted October 15, 2014 Nice volume and strength bro, looking foward to your logs!Thanks GyzzDeadlifts - conventional130 kg * 3,3,3,3,6Decline barbell bench press - paused reps85 kg * 5,5,5,5,5Upright row30 kg * 10,10,10Rotator cuff, sit ups and stretching work 15 mins.Weight: 72.75 kg Quote Link to comment Share on other sites More sharing options...
Spacebound Posted October 15, 2014 Report Share Posted October 15, 2014 Strong bench to body weight/height/deadlift ratio. Teach me ahaha Quote Link to comment Share on other sites More sharing options...
IPA Posted October 17, 2014 Author Report Share Posted October 17, 2014 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 kgWarm up sets consisted of several sets of doubles working up to a single 5 rep max.Front squat92.5kg * 5Squat92.5 kg * 10 (mainly working on technique here, not a max set)DB bench45 kg * 5Barbell row82.5 kg * 515 mins of rotator cuffs, stretching and sit ups. Quote Link to comment Share on other sites More sharing options...
IPA Posted October 19, 2014 Author Report Share Posted October 19, 2014 Front Squat82.5 kg * 5,5,5,5,5Squat82.5 kg * 10Dumbbell bench 42.5 kg * 5,5,5,5,7It 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 row75 kg * 5,5,5,5,5 Quote Link to comment Share on other sites More sharing options...
Spacebound Posted October 19, 2014 Report Share Posted October 19, 2014 What sort of program do you follow? Full body? Same each day? Quote Link to comment Share on other sites More sharing options...
IPA Posted October 19, 2014 Author Report Share Posted October 19, 2014 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. I Increase the weight when I feel comfortable that I'm completing my sets with tight form. Quote Link to comment Share on other sites More sharing options...
IPA Posted October 21, 2014 Author Report Share Posted October 21, 2014 Attempted to lift despite feeling the initial symptoms of a cold coming my way.BW: 73.75 kgDeadlifts135 kg * 3,3,3,3, felt weak and form was off so left it hereDecline press87.5 kg * 5, cbf by this point.Did some stretching, foam rolling and 3 pointless sets of press-ups. Quote Link to comment Share on other sites More sharing options...
IPA Posted October 24, 2014 Author Report Share Posted October 24, 2014 Felt 90% through my cold this morning so decided to lift.Front squats - Build up to max set of 595kg * 4The 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.Squat95kg * 10Fatigue from the cold really starting to bite now- gruelling set. Called it a day here. Quote Link to comment Share on other sites More sharing options...
IPA Posted October 26, 2014 Author Report Share Posted October 26, 2014 BW 73.35 kgFront Squats87.5 kg * 5,5,4,3,2Squat87.5 kg * 10Barbell row 77.5 kg * 5,5,5,5,5 Quote Link to comment Share on other sites More sharing options...
IPA Posted October 27, 2014 Author Report Share Posted October 27, 2014 Flat Dumbbell press42.5 kg dumbbells * 5,5,5,5,8The 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. Quote Link to comment Share on other sites More sharing options...
IPA Posted October 28, 2014 Author Report Share Posted October 28, 2014 DeadliftBuild up to a max top set120 kg * 10Chin upsBodyweight * 10,8,5Ab work, stretching Quote Link to comment Share on other sites More sharing options...
IPA Posted October 31, 2014 Author Report Share Posted October 31, 2014 Front squat95 kg * 4DB press45 kg * 6,5BB bent over row90 kg * 4 Quote Link to comment Share on other sites More sharing options...
IPA Posted November 1, 2014 Author Report Share Posted November 1, 2014 Front squat80 kg * 5,5,5,5,5,7BB row70 kg * 5,5,5,5,5,6 Quote Link to comment Share on other sites More sharing options...
IPA Posted November 3, 2014 Author Report Share Posted November 3, 2014 BW: 73.50 kgDB Bench press45 kg *5,5,5,5,6External rotations with cable 5 setsI 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. Quote Link to comment Share on other sites More sharing options...
IPA Posted November 4, 2014 Author Report Share Posted November 4, 2014 DeadliftTop set125 kg * 10Deadlift with pause below knee100 * 6,6,6BW chins * 9,5,3 Quote Link to comment Share on other sites More sharing options...
Spacebound Posted November 4, 2014 Report Share Posted November 4, 2014 Bench is looking solid. Would be interesting to know your 1rm bb bench Quote Link to comment Share on other sites More sharing options...
IPA Posted November 4, 2014 Author Report Share Posted November 4, 2014 Bench is looking solid. Would be interesting to know your 1rm bb benchMy glass shoulders and elbows mean I will probably never try. But hypothetically I'd guess somewhere between 110 and 120 kg for a single? Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 4, 2014 Report Share Posted November 4, 2014 Bench is looking solid. Would be interesting to know your 1rm bb benchMy 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 Quote Link to comment Share on other sites More sharing options...
IPA Posted November 7, 2014 Author Report Share Posted November 7, 2014 Bench is looking solid. Would be interesting to know your 1rm bb benchMy 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 easyI have handled that kind of weight in the past, so it's definitely possible.DB Bench47.5 kg * 5Reasonably 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 setsFace pulls * 4 setsPress ups * 50 reps Quote Link to comment Share on other sites More sharing options...
IPA Posted November 9, 2014 Author Report Share Posted November 9, 2014 Front Squat85 kg * 5 * 5Bent over row72.5 kg 5,5,5,5,7 Quote Link to comment Share on other sites More sharing options...
IPA Posted November 12, 2014 Author Report Share Posted November 12, 2014 Deadlift - work up to top set130 kg * 8Deadlift with pause below knee105 kg * 6,6,6I 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 Quote Link to comment Share on other sites More sharing options...
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