Alphens88 Posted July 4, 2015 Report Share Posted July 4, 2015 Hi all, thought I'd start workout log/journal. Basically this going to track progress, give updates and will this hopefully give me a little bit accountability. I aim to put up weekly summary of training. Happy for input, tips or ideas so please comment. I base my training around addressing my weaknesses, sustainability and enjoyment. I'm running a smolov jnr type program with my main lift being incline bench with max of 100kg to start. I've never really done front squatting so wanted a big compound movement that I would hopefully be able to progress at a reasonable rate and also would or could potential help back squat. My theoretical max for FS was 112.5kg. And for this I put my Deadlift on maintenance. Basically 3 mesocyles each with a deload week and retest of max at end of each deload.I have just finished week 11 of 14. 1st meso: (weeks 1-5) bench 3 times week, FS 2, DL 2New Incline Bench max 112.5kg 2nd meso: (weeks 6-10)Bench 3 times week, FS 2, Back day bodybuilder styleGave up on DL as my back was ailing a little too muchNew Incline bench max 117.5kgNew Front squat max 145kg 3rd meso: (weeks 11-14)Bench 4 time week, FS 2, 1 each of vertical and horizontal back Weekly SummaryDay 1:Inc Bench: 6 x 6 @ 82.5kgFrt Sqt: 8 reps @ 100kg, 5 @ 110g, 3 x 3 @ 125kgRDLs: 3 x 6 @ 120kgLeg Curl s/s Leg ext: 3 x 10 Day 2:Inc Bench: 7 x 5 @ 87.5kgWeighted pull up: 4 x 8 with 20kgLat pull down (wide grip): 2 x 12 @ 72Uni lat row: 2 x 12Bicep curl: 3 sets 12,10,8 reps Day 3:Inc Bench: 8 x 4 @ 92.5kgFrt Sqt: 2 x 8 @ 100kg, 3 x 5 @ 110kgLunge: 3 x 6 @ 80kg (6 each leg)Leg Curl s/s Leg ext: 2 x 15 Day 4:Inc Bench: 10 x 3 @ 97.5kg1 arm t-bar row: 12 @ 35kg, 10 @ 45kg, 2 x 8@50kgSeated Row wide grip: 12 @ 54kg, 10 @ 66, 10 @ 78Uni lat row: 2 x 12Standing overhead press: 5 reps @ 60 kg (wouldn't normally do, thought I'd give a go because of horley's giveaway lol)Lat raise: 3 x 12 @ 10kg, 12kg, 14kgBicep curl: 3 sets, 14, 12, 10 repsCable bicep curl s/s Tricep push down: 2 sets 10-12 Haven't really put weights for my accessory work, I tend auto-regulate that depending on how I'm feeling. My main emphasis is obviously incline bench and front squat. Have had quite a bit of improvement in these but this is largely because I'm getting better at the movement ie better technique which results in better muscle recruitment etc etc and all that nonsense. Hopefully push 120 something in few weeks and 155 in FS. Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted July 5, 2015 Report Share Posted July 5, 2015 Awesome to see another log. Are you going to put up stats and photos, or is the focus now more on the powerlifting side of powerbuilding? Benching 4 times a week! Man, I don't think I'd make it into week 2 without breaking something... Standing overhead press: 5 reps @ 60 kg (wouldn't normally do, thought I'd give a go because of horley's giveaway lol)You must have just signed up after that challenge. Never mind - there'll be more. What did you think of the OHP? Quote Link to comment Share on other sites More sharing options...
Skeletor Posted July 5, 2015 Report Share Posted July 5, 2015 Nice. Good to see someone training incline and fronts as a main. Will be interesting to see progress and how they carryover to others Quote Link to comment Share on other sites More sharing options...
Alphens88 Posted July 5, 2015 Author Report Share Posted July 5, 2015 Righto, so here are some current pics of your 4 basic 1/4 turns. Weight is about 76.5kgs. I generally take photo's the first weekend of every month just to gage where I'm at. Still not entirely sure what my focus is. Basically I'm just trying to get stronger, enjoy myself and maintain a reasonable level of conditioning (yeah I admit I'm a little vain). I figure incorporating power lifting type training methods will help with strength. That, and I got sick of the stereotypical bodybuilder approach where you go in and train whatever muscle into submission ie volume and more volume, drop sets and failure etc etc I like to think and now I know there are smarter ways, not necessarily better but more appropriate for me and my lifestyle. On the OHP, yeah that was for a giggle. I do enjoy shoulder pressing but I don't really train shoulders or in particular my anterior delt. Most/all bench pressing movements mimic the same movement as a front raise and shoulder press in terms of shoulder I find. With that in mind plus the fact I'm benching 3 times (now 4!!) a week would be serious overkill. Genetically shoulder's are probably one of my better features too. I can tell from this first week despite slightly lighter weights this is going to be tough. I don't think it's the frequency more the intensity that will wear me down. We shall see Pseudonym 1 Quote Link to comment Share on other sites More sharing options...
Realtalk Posted July 6, 2015 Report Share Posted July 6, 2015 Well thought out plan mate, will be looking forward to seeing what it does for you. Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 6, 2015 Report Share Posted July 6, 2015 Still not entirely sure what my focus is. Basically I'm just trying to get stronger, enjoy myself and maintain a reasonable level of conditioning (yeah I admit I'm a little vain). I figure incorporating power lifting type training methods will help with strength. That, and I got sick of the stereotypical bodybuilder approach where you go in and train whatever muscle into submission ie volume and more volume, drop sets and failure etc etc I like to think and now I know there are smarter ways, not necessarily better but more appropriate for me and my lifestyle. good thinking bro. all different type of training have their place, but from personal experience and from others I know, chasing strength is a good measurable way to progress, and how you look while you get stronger is just dependent on diet.this will be a good journal to follow Quote Link to comment Share on other sites More sharing options...
Alphens88 Posted July 6, 2015 Author Report Share Posted July 6, 2015 good thinking bro. all different type of training have their place, but from personal experience and from others I know, chasing strength is a good measurable way to progress, and how you look while you get stronger is just dependent on diet.this will be a good journal to follow Thanks mate, and you definitely hit the nail on the head why strength is appealing to me. Once the beginner gains dry up you have to work a lot harder for results to be seen. With strength you know when you've made progress or haven't. It's not subjective you either have or haven't. Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted July 6, 2015 Report Share Posted July 6, 2015 I got sick of the stereotypical bodybuilder approach where you go in and train whatever muscle into submission ie volume and more volume, drop sets and failure etc etc I like to think and now I know there are smarter waysRealtalk, I think we've found you a soulmate! Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 6, 2015 Report Share Posted July 6, 2015 Realtalk, I think we've found you a soulmate! its realtalks son he never found out about Quote Link to comment Share on other sites More sharing options...
Alphens88 Posted July 10, 2015 Author Report Share Posted July 10, 2015 Weekly SummaryBody weight: 76.4Was an interesting week of training. Bit of stuff going on this weekend so had to go back to back twice (Mon,-Tue, Thur-Fri) to fit sessions in.Standard increase of 5kg on inc press. Felt really good on first two days, ok on day 3 and hardish on day 4. Will increase all weights by 2.5kg for this last week and hopefully train Mon, Tue, Thur and Sat. Front squats went as planned with slight increase in volume. Will increase again this coming week maybe throw in an AMRAP.Will keep back work the same.Worked hard on getting my breathing patterns a bit better. Definitely helped in latter part of sets mentally felt I would be able to grind better if needed. On a side note, people at the gym talking about how they train "heavy" then proceed to lift the weight for 3-4 sets of 12 reps... They make me sick. Day 1:Inc Bench: 6 x 6 @ 87.5kgFrt Sqt: 8 reps @ 100kg, 5 @ 110g, 4 x 3 @ 125kgRDLs: 3 x 6 @ 120kgLeg Curl s/s Leg ext: 2 x 15 Day 2:Inc Bench: 7 x 5 @ 92.5kgWeighted pull up: 4 x 8 with 25kgLat pull down (wide grip): 2 x 12 @ 72Uni lat row: 2 x 12 Day 3:Inc Bench: 8 x 4 @ 97.5kgFrt Sqt: 2 x 8 @ 100kg, 3 x 6 @ 110kgLunge: 3 x 6 @ 80kg (6 each leg)Leg Curl s/s Leg ext: 2 x 15Seated calf raise: 3 x 12 Day 4:Inc Bench: 10 x 3 @ 102.5kg1 arm t-bar row: 12 @ 45kg, 10 @ 50kg, 1 x 10@55kgSeated Row V-bar: 12 @ 78kg, 10 @ 90, 10 @ 96Uni lat row: 2 x 12Lat raise: 3 x 12 @ 12kg, 14kg, 14kgBicep curl: 3 x 12 @ 14kgCable bicep curl s/s Tricep push down: 2 sets 10-12 Quote Link to comment Share on other sites More sharing options...
Alphens88 Posted July 18, 2015 Author Report Share Posted July 18, 2015 Weekly SummaryBody weight: 77.4Pretty average week of training, but got it done. Looking forward to changing focus Day 1: MonInc Bench: 6 x 6 @ 90kgFrt Sqt: 8 reps @ 100kg, 5 @ 110g, 2 x 4 @ 125kg, 1 x 7 (AMRAP) @ 125kgRDLs: 3 x 6 @ 120kgLeg Curl s/s Leg ext: 2 x 15Probably should have had slightly bigger rest periods for FS and taken more time to focus before each set. Wasn't tight enough and formed really slipped off towards end Day 2: TuesInc Bench: 7 x 5 @ 95kgWeighted pull up: 4 x 8 with 25kgLat pull down (wide grip): 2 x 12 @ 72Uni lat row: 2 x 12Lat raise: 3 x 12Bicep curl s/s Skull crusher: 3 x 10 Day 3: FriInc Bench: 8 x 4 @ 100kgFrt Sqt: 1 x 8 @ 100kg, 2 x 6 @ 110kgBack Squat: 1 x 3 @ 140, 1 x 1 @ 160, 1 x 180 (equal PR attempt FAIL)Leg Curl s/s Leg ext: 2 x 15Seated calf raise: 3 x 12Link to failed squat below lol. Was a tad annoyed I didn't get it, oh well technique wasn't really on point Day 4:Inc Bench: 5 x 3 @ 105kg, 2 x 2 @ 110kg, 1 @ 115kg, 1 @ 117.5kg1 arm t-bar row: 10 @ 45kg, 10 @ 50kg, 1 x 10@55kgSeated Row V-bar: 12 @ 84kg, 10 @ 96DB row: 2 x 12 @ 40kgLat raise: 3 x 12 @ 12kgBicep curl: 3 x 12 @ 14kg Going to take a week few days off now as I have a course out of town for a few days. Try hit new PR on Inc bench and FS late next week. If someone could point me in the direction of how to upload instagram vid I'll post my attempt or attempts too OnlyHuman 1 Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted July 18, 2015 Report Share Posted July 18, 2015 If someone could point me in the direction of how to upload instagram vid I'll post my attempt or attempts too ^ Like that. ;-) All you have to do is paste the URL in here, and the system does the rest for you. Just make sure it's pasted in as plain text:ht tps://instagram.com/p/5RKtOBxLyg/?taken-by=loganwhensand not a link:https://instagram.com/p/5RKtOBxLyg/?taken-by=loganwhensotherwise the system thinks you really do mean to add a link, and won't substitute it with the Instagram code. If you need it, there's a "Remove Link" button in the editor you can use to make it plain text again. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted July 18, 2015 Report Share Posted July 18, 2015 Nice, good numbers :clap: Quote Link to comment Share on other sites More sharing options...
Alphens88 Posted July 24, 2015 Author Report Share Posted July 24, 2015 Weekly SummaryBodyweight 76.2 Taken the week of since last saturday as had a course for studies Mon-Wed out of town.Today was PR day where I tried to set new PR's in incline bench and front squat. Bench wasn't good lol and cheated a bit60 x 890 x 4100 x 2110 x 1120 x 1 (PR) https://instagram.com/p/5gzz2FxL2Y/?taken-by=loganwhens Front Squat wasn't too flash either60 x 8100 x 5120 x 3140 x 1150 x 1 (PR) And for the sake of it threw in a DL attempt and failed. Technique looks all out of whack :-(100 x 4140 x 2180 x 1205 x 1 (PR attempt) 5 x 3 @ 100kg after Not sure where to from here, might look to change it up a bit. Add some volume, also noticed some serious muscle in balances so maybe a bit more unilateral work. tyreguy, Pseudonym and Skeletor 3 Quote Link to comment Share on other sites More sharing options...
Boosting Posted July 24, 2015 Report Share Posted July 24, 2015 Bench looked close to a fail. What do you do if you get stuck? Quote Link to comment Share on other sites More sharing options...
tyreguy Posted July 24, 2015 Report Share Posted July 24, 2015 Farout once you sort out your dead and backsquat you'll be away Quote Link to comment Share on other sites More sharing options...
Alphens88 Posted July 24, 2015 Author Report Share Posted July 24, 2015 Bench looked close to a fail. What do you do if you get stuck? Ha, not that you could see them but there were people behind me in case. My personal preference is not to have spotter because 9 times out 10 they will come in too early and then spin you some BS "that was all you"That said, I won't try a weight I'm not confident of lifting.I did have one fail where I couldn't rack it in the past 3 months with no spotter, it was on a 8x4 day I think, and that's when i'll roll one way then roll the other. Not recommended but a good skill to have. I wouldn't try set new 1RM with out someone in close proximity put it that way Quote Link to comment Share on other sites More sharing options...
Alphens88 Posted August 2, 2015 Author Report Share Posted August 2, 2015 Weekly SummaryBody weight: 77.2Changing up training for next few months. Reintroducing back squats, deadlifts, flat bench, a bit more bench and deadlift accessory work and overall increase in volume. Won't be doing anywhere close to max on deads as the main focus will be power/technique. Squatting 3 x week. Alternating BS and FS - BS strength, FS hyper, BS power, FS strengthBench 3 x week. Flat strength, incline hyper, flat powerDeadlift 2 x week. Both sessions technique/powerSo this week has been a feel out week, to see where I was at with accessory work and how BS, flat bench and deads felt. After this week not sure if I'll low bar or high bar back squat, certainly not used to having the weight on my back haha, it'll harden up in no time though. Flat bench was weird, been so long since I've done it will put a vid next week. Deads were alright, was using no weight though so we'll see. Basically going to adopt a DUP style approach for squats and bench for progression and auto regulate Deads. Day 1: MonBack Squat (strength): 4 sets x 5 reps @ 140kgDeads(technique): 8 x 3 @ 100kgGlute ham raise: 3 x 10DB row: 3 x 10Leg Curl: 2 x 10EZ bar skull crushers: 3 x 8-12Tri push down: 3 x 8-12 Day 2: TueFlat Bench: 6 x 3 @ 95kgInc DB press: 10 @ 30kg, 10 @ 36kg, 2 x 8 @ 42kgOverhead BB press: 3 x 12 @ 50Lat raise: 3 x 12EZ bar bicep curl: 3 x 8-12Hammer curl: 3 x 8-12 Day 3: ThurFrt Sqt: 4 x 5 @ 120kgDeads: 8 x 3 @ 100kgInc Bench: 4 x 8 @ 85kgClose grip bench: 3 x 10 @ 50kgWeighted pull up: 4 x 8 @20kgUni lateral row: 3 x 10EZ bar skull crushers: 3 x 8-12Tri push down: 3 x 8-12 Day 4: FriBack Squat (power): 8 x 3 @ 140kgGlute ham raise: 3 x 10Flat Bench: 6 x 3 @ 100kgInc DB press: 3 x 10 @ 36kgEZ bar bicep curl: 3 x 8-12Hammer curl: 3 x 8-12 Quote Link to comment Share on other sites More sharing options...
Alphens88 Posted August 9, 2015 Author Report Share Posted August 9, 2015 Body weight: 77.1Another week down, body is feeling it a little with increased assistance work and change in exercises.Groin and hip flexors definitely tight from Deads, making it harder to hit depth on squats. None the less was a decent week and will look to add weight to most major lifts this week.I don't think I put my lifts up but operating with maxs of BS 175kg, FS 150kg, flat bench 125kg and inc bench 120kg.This week coming up:Back squat 8x3 @ 80%, Front squat 5x5 @80% + 5kg, Back squat 5x5 @80% + 5kgFlat bench 5x5 @ 80% + 5kg, incline bench 4x8 @70%, Flat Bench 8x3 @ 80%Deadlift 8x3 @ 120kgDeadlifts seem to be coming along. Trying to do a bit more prehab work so can get into better position.Squats feel good, hit 140x9 in last set on Wednesday prob had moreBench still a little awkward, weight feels kinda heavy but moving alright so will just keep it going. Weekly SummaryDay 1: MonFront squat: 5 sets x 5 reps @ 120kgDeads: 8 x 3 @ 110kgBack extension: 3 x 10DB row: 3 x 10Leg Curl: 2 x 10EZ bar skull crushers: 3 x 8-12Tri push down: 3 x 8-12 Day 2: TueFlat Bench: 5 x 5 @ 100kg (last set AMRAP got 8, probably had more but no spot so didn't risk)Inc DB press: 4 x 8 @ 36Overhead BB press: 3 x 10 @ 50Lat raise: 3 x 12Rear delt: 3 x 12EZ bar bicep curl: 3 x 8-12Hammer curl: 3 x 8-12 Day 3a: WedBack squat: 5 x 5 @ 140kg (last set AMRAP got 9)Leg ext: 3 x 10-12 Day 3b: ThurDeads: 8 x 3 @ 100kgBack extension: 3 x 10 DB row: 3 x 10Inc Bench: 4 x 8 @ 80kgClose grip bench: 3 x 10 @ 50kgEZ bar skull crushers: 3 x 8-12 EZ bar bicep curls: 3 x 8-12 Day 4: SatFront Squat (power): 4 x 8 @ 105kgLeg curl: 3 x 10-12Flat Bench: 6 x 3 @ 100kgInc DB press: 3 x 10 @ 36kgPec dec: 2 x 10-15EZ bar bicep curl: 3 x 8-12Hammer curl: 3 x 8-12 Quote Link to comment Share on other sites More sharing options...
Alphens88 Posted August 9, 2015 Author Report Share Posted August 9, 2015 Video of my last set from Wednesday. More than happy to have form critiqued and thing i can/should work on Skeletor 1 Quote Link to comment Share on other sites More sharing options...
Alphens88 Posted August 15, 2015 Author Report Share Posted August 15, 2015 Body weight: 76.8So this happened Training was good up until yesterday. Wrist was a bit sore after Thursday workout, and stuffed when I woke up in the morning. First notable gym related injury I've ever had, so will adjust training for next few weeks and moving forward. Weekly SummaryDay 1: Monback squat: 8 sets x 3 reps @ 140kgDeads: 8 x 3 @ 120kgBack extension: 3 x 10DB row: 3 x 10Leg Curl: 2 x 10 Day 2: TueFlat Bench: 5 x 5 @ 105kgInc DB press: 4 x 8 @ 36Overhead BB press: 10 @ 50, 8 @ 55, 6 @ 60Lat raise: 3 x 12Rear delt: 3 x 12EZ bar bicep curl: 3 x 8-12Hammer curl: 3 x 8-12 Day 3a: WedFront squat: 5 x 5 @ 125kgSissy squat: 3 x 8Goblet squat: 3 x 10 Day 3b: ThurDeads: 8 x 3 @ 120kgBack extension: 3 x 10DB row: 3 x 10Inc Bench: 4 x 8 @ 85kg Close grip bench: 3 x 10 @ 50kgCable crossover: 2 x 10Hammer curls: 3 x 10Preacher curls: 3 x 10 Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted August 16, 2015 Report Share Posted August 16, 2015 Well, bugger! That's going to make training a bit awkward! What do you think you did to it? Quote Link to comment Share on other sites More sharing options...
Alphens88 Posted August 20, 2015 Author Report Share Posted August 20, 2015 Well, bugger! That's going to make training a bit awkward! What do you think you did to it? Yeah bugger is right, just a moderate sprain/strain. Physio thinks its a hyperextension injury and I need to do more forearm work lol So yeah no push or pulling in my workouts for little bit. Quote Link to comment Share on other sites More sharing options...
Alphens88 Posted September 8, 2015 Author Report Share Posted September 8, 2015 After a little hiatus courtesy of my laptop breaking down on me I'm back but not fully training. Wrist still hasn't recovered fully so probably a few weeks from any kind of upper body pushing but oh well. Training has been a bit here and there, pretty much legs and started doing a bit of back in the last week. The time off work really gave me a chance to put a bit more thought into how I want to train/goals etc etc. So ditching last split and easing into a squat 3 x week program, deadlift x 2, and when possible will be looking to slowly accumulate volume on bench press 3 x week when back fully training. Tonights workout.Work up to 9RM lowbar squat142.5kg x 9 (RPE 7.5 maybe so not 9RM)145kg x 3 x 7I was anticipating this being a lot harder than it was but still easing back into it so decided not to push it too hard but lift the weight a little for working setsDB row: 3 x 10Pull up: 10, 10, 8, 6Rear delt fly: 2 clusters (24,12,12,12) Quote Link to comment Share on other sites More sharing options...
Alphens88 Posted September 10, 2015 Author Report Share Posted September 10, 2015 Pretty lousy workout today, weights were moving really slowly... oh well Front Squat: Work up to 8RM (125kg)3 x 6 @ 125kgDeadlift: 6 x 3 @ 140kgRDLs: 3 x 8 @ 100kgDB row: 3 x 15 @ 40kg onwards and upwards Quote Link to comment Share on other sites More sharing options...
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