My digital notebook
- Thread starter frystyle
- Start date
Squats
90 kg x 5 x 5
Bench press
57,5 kg x 2 x 8
57,5 kg x 10
CGBP
52,5 kg x 2 x 8
52,5 kg x 9
Face pulls
12,5 kg x 3 x 25
Barbell curls
22,5 kg x 3 x 12
High 2 low woodchopper
12,5 kg x 2 x 10 per side
Single arm cable row
12,5 kg x 3 x 12 per side
Bw 87,4 kg
90 kg x 5 x 5
Bench press
57,5 kg x 2 x 8
57,5 kg x 10
CGBP
52,5 kg x 2 x 8
52,5 kg x 9
Face pulls
12,5 kg x 3 x 25
Barbell curls
22,5 kg x 3 x 12
High 2 low woodchopper
12,5 kg x 2 x 10 per side
Single arm cable row
12,5 kg x 3 x 12 per side
Bw 87,4 kg
- Joined
- Jul 31, 2011
- Messages
- 14,828
- Reaction score
- 10,728
Keep up the good work. It takes time, volume and practice. I can relate to switching things up a lot and stalling quickly on the regular programs. I personally think that something like SS does not have enough volume and technique training.
Anyway, congrats on your PRs! Sometimes it takes a long time and then suddenly you find your groove and improve fast.
Anyway, congrats on your PRs! Sometimes it takes a long time and then suddenly you find your groove and improve fast.
Thank you Sano! Yes, for some people it works great but for me it gets hard fast. Maybe I am just making excuses and not pushing myself hard enough but when the lifts stall it has an impact on my motivation as well.
I am now running a program based on Greg Nuckols (strengtheory.com) his templates. It is a different approach to linear progression for beginners than say something like SS. I count myself as a beginner still, so I use his beginner templates.
Squat 2 times a week.
Bench 3 times a week.
Deadlift 2 times a week.
Trying sumo deadlift now instead of conventional. See how far that will take me.
Sumo deadlift
95 kg x 5
95 kg x 3 x 3
Bench press
60 kg x 2 x 6
60 kg x 11
Got 57,5 kg for 10 reps yesterday, lol.
Bent over row
45 kg x 4 x 10
Tricep pushdown
17,5 kg x 3 x 15
Rear delt flyes
8 kg x 3 x 15
Leg curls
45 kg x 4 x 12
Leg extension/curl machines make my knees feel weird. I will do romanian deadlift instead leg curls from now on.
Planks
2 x 45 sec
Bw 87,5 kg
95 kg x 5
95 kg x 3 x 3
Bench press
60 kg x 2 x 6
60 kg x 11
Got 57,5 kg for 10 reps yesterday, lol.
Bent over row
45 kg x 4 x 10
Tricep pushdown
17,5 kg x 3 x 15
Rear delt flyes
8 kg x 3 x 15
Leg curls
45 kg x 4 x 12
Leg extension/curl machines make my knees feel weird. I will do romanian deadlift instead leg curls from now on.
Planks
2 x 45 sec
Bw 87,5 kg
- Joined
- Jul 31, 2011
- Messages
- 14,828
- Reaction score
- 10,728
Cool.
That is the guy who works with Omar Isuf right? I've read a few of his articles and he seems like a very knowledgeable guy.
Feeling good about your training is very important. More important than most might think. Keep training, it'll happen!
Squat
107,5 kg x 5
107,5 kg x 3 x 3
Bench press
62,5 kg x 2 x 4
62,5 kg x 7
Weighted dips
8 kg x 12, 10, 10
Face pulls
12,5 kg x 3 x 25
Hammer curl
10 kg x 3 x 12
Solid session considering the lack of sleep last few nights and not feeling 100% (cold, sore throat and more flu symptons).
Bw 87 kg
107,5 kg x 5
107,5 kg x 3 x 3
Bench press
62,5 kg x 2 x 4
62,5 kg x 7
Weighted dips
8 kg x 12, 10, 10
Face pulls
12,5 kg x 3 x 25
Hammer curl
10 kg x 3 x 12
Solid session considering the lack of sleep last few nights and not feeling 100% (cold, sore throat and more flu symptons).
Bw 87 kg
Deadlift
100 kg x 6
105 kg x 6
107,5 kg x 6
Last 2 reps I had some shaky legs lol.
Lat pull down
55 kg x 12
55 kg x 10
55 kg x 7
Wanted 3 x 12 but ah well. Don't want to cheat on form on frigging machines. Next time I will use a weight I can handle for 3 x 12, 45 kg maybe?
Chest supported rows
16 kg x 3 x 12
Lateral raises
10 kg x 8
And then I realised I forgot military press after deadlifts, fuck.
Military press
40 kg x 2 x 10
40 kg x 7
This was heavy but I will keep chasing that 3 x 10 x 40 kg.
Finished lateral raises
10 kg x 2 x 10
Chin ups
3 x 3
Ab wheel roll out
3 x 10
100 kg x 6
105 kg x 6
107,5 kg x 6
Last 2 reps I had some shaky legs lol.
Lat pull down
55 kg x 12
55 kg x 10
55 kg x 7
Wanted 3 x 12 but ah well. Don't want to cheat on form on frigging machines. Next time I will use a weight I can handle for 3 x 12, 45 kg maybe?
Chest supported rows
16 kg x 3 x 12
Lateral raises
10 kg x 8
And then I realised I forgot military press after deadlifts, fuck.
Military press
40 kg x 2 x 10
40 kg x 7
This was heavy but I will keep chasing that 3 x 10 x 40 kg.
Finished lateral raises
10 kg x 2 x 10
Chin ups
3 x 3
Ab wheel roll out
3 x 10
Squat
95 kg x 3 x 1
Bench press
60 kg x 2 x 8
60 kg x 10
CGBP
55 kg x 2 x 8
55 kg x 10
Face pulls
12,5 kg x 3 x 25
Barbell curls
22,5 kg x 3 x 12
High to low cable woodchopper
15 kg x 2 x 12 per side
Single arm cable row
15 kg x 3 x 12 per side
Bw 87,3 kg
95 kg x 3 x 1
Bench press
60 kg x 2 x 8
60 kg x 10
CGBP
55 kg x 2 x 8
55 kg x 10
Face pulls
12,5 kg x 3 x 25
Barbell curls
22,5 kg x 3 x 12
High to low cable woodchopper
15 kg x 2 x 12 per side
Single arm cable row
15 kg x 3 x 12 per side
Bw 87,3 kg
Sumo deadlift
100 kg x 5
100 kg x 3 x 3
Bent over row
45 kg x 4 x 12
Romanian deadlift
45 kg x 4 x 12
Rear delt flyes
10 kg x 3 x 8
Bench press
65 kg x 2 x 6
62,5 x 6 <- Spotter forgot to add the 2.5 kg plate on one side.
65 kg x 8
Tricep pushdown
20 kg x 3 x 12
Bw 86,9 kg
100 kg x 5
100 kg x 3 x 3
Bent over row
45 kg x 4 x 12
Romanian deadlift
45 kg x 4 x 12
Rear delt flyes
10 kg x 3 x 8
Bench press
65 kg x 2 x 6
62,5 x 6 <- Spotter forgot to add the 2.5 kg plate on one side.
65 kg x 8
Tricep pushdown
20 kg x 3 x 12
Bw 86,9 kg
Squat
Had to set a new 3RM. Went for 112,5 kg. And it went good!
went better than I expected it to go. Felt so good.
Video:
112,5 kg x 3
112,5 kg x 3 x 1
Bench press
67,5 kg x 2 x 4
67,5 kg x 5
Dips
8 kg x 12, 12, 10
Hammer curls
12 kg x 3 x 8
Face pulls
12,5 kg x 3 x 25
Bodyweight 86,9 kg.
Had to set a new 3RM. Went for 112,5 kg. And it went good!
went better than I expected it to go. Felt so good.Video:
112,5 kg x 3
112,5 kg x 3 x 1
Bench press
67,5 kg x 2 x 4
67,5 kg x 5
Dips
8 kg x 12, 12, 10
Hammer curls
12 kg x 3 x 8
Face pulls
12,5 kg x 3 x 25
Bodyweight 86,9 kg.
Deadlift (conventional)
100 kg x 5
105 kg x 5
107,5 kg x 5
110 kg x 5
112,5 kg x 5
Forgot chalk so I used mixed grip, felt good actually (I am used to hook grip).
Military press
40 kg x 10, 9, 8, 7
Think I will go for 4 x 8 next time..
Lat pull down
45 kg x 3 x 12
Chest supported row
18 kg x 3 x 8
Lateral raises
10 kg x 3 x 10
Chin ups
3 x 3
Ab wheel roll out
3 x 10
Bw this morning 86,9 kg.
100 kg x 5
105 kg x 5
107,5 kg x 5
110 kg x 5
112,5 kg x 5
Forgot chalk so I used mixed grip, felt good actually (I am used to hook grip).
Military press
40 kg x 10, 9, 8, 7
Think I will go for 4 x 8 next time..
Lat pull down
45 kg x 3 x 12
Chest supported row
18 kg x 3 x 8
Lateral raises
10 kg x 3 x 10
Chin ups
3 x 3
Ab wheel roll out
3 x 10
Bw this morning 86,9 kg.
Squat
77,5 kg x 3 x 3
Light squat session, I have to set a 1RM later this week, I am excited for that. I am aiming for 120 kg.
Bench press
62,5 kg x 2 x 8
62,5 kg x 9
CGBP
57,5 kg x 2 x 8
57,5 kg x 9
Face pulls
15 kg x 3 x 25
Barbell bicep curls
25 kg x 3 x 10
High 2 low woodchopper
15 kg x 2 x 15
Seated cable rows
30 kg x 3 x 12
77,5 kg x 3 x 3
Light squat session, I have to set a 1RM later this week, I am excited for that. I am aiming for 120 kg.
Bench press
62,5 kg x 2 x 8
62,5 kg x 9
CGBP
57,5 kg x 2 x 8
57,5 kg x 9
Face pulls
15 kg x 3 x 25
Barbell bicep curls
25 kg x 3 x 10
High 2 low woodchopper
15 kg x 2 x 15
Seated cable rows
30 kg x 3 x 12
Sumo DL
70 kg x 4 x 3
Bench press
67,5 kg x 2 x 6
67,5 kg x 8
Barbell rows
47,5 kg x 4 x 15
Romanian deadlift
57,5 kg x 4 x 8
Rear delt flyes
10 kg x 3 x 10
Tricep pushdown
22,5 kg x 3 x 12
Cable crunches
20 kg x 3 x 15
Bw 87,3 kg
70 kg x 4 x 3
Bench press
67,5 kg x 2 x 6
67,5 kg x 8
Barbell rows
47,5 kg x 4 x 15
Romanian deadlift
57,5 kg x 4 x 8
Rear delt flyes
10 kg x 3 x 10
Tricep pushdown
22,5 kg x 3 x 12
Cable crunches
20 kg x 3 x 15
Bw 87,3 kg
Squat
120 kg x F. This rep wasn't below parallel. I also paused for a second halfway the descent, some kind of doubt I guess.
120 kg x 1. My new 1RM, will upload a vid later.
Bench press
70 kg x 2 x 4
70 kg x 6
Dips
8 kg x 3 x 12
Hammer curls
12 kg x 3 x 10
Face pulls
15 kg x 3 x 25
Cable crunches
20 kg x 3 x 12
Bw 87,5 kg
120 kg x F. This rep wasn't below parallel. I also paused for a second halfway the descent, some kind of doubt I guess.
120 kg x 1. My new 1RM, will upload a vid later.
Bench press
70 kg x 2 x 4
70 kg x 6
Dips
8 kg x 3 x 12
Hammer curls
12 kg x 3 x 10
Face pulls
15 kg x 3 x 25
Cable crunches
20 kg x 3 x 12
Bw 87,5 kg
Sumo Deadlift
Had to set a 1RM today for sumo.
60 kg x 5 x 2
80 kg x 3
90 kg x 2
100 kg x 1
110 kg x 1
120 kg x 1
130 kg x F (didn't leave the ground)
120 kg 1RM on sumo deadlift. My conventional 1RM is about 10 kg's higher. I will continue with sumo tho because with conventional my form goes out the window with higher weight, with sumo not so much.
Military press
40 kg x 4 x 8
Lat pulldown
45 kg x 3 x 12
Chest supported row
18 kg x 3 x 10
Lateral raises
6 kg x 4 x 15
Ab wheel rollouts
3 x 10
Chin ups
3 x 3
Bodyweight 86,7 kg
Had to set a 1RM today for sumo.
60 kg x 5 x 2
80 kg x 3
90 kg x 2
100 kg x 1
110 kg x 1
120 kg x 1
130 kg x F (didn't leave the ground)
120 kg 1RM on sumo deadlift. My conventional 1RM is about 10 kg's higher. I will continue with sumo tho because with conventional my form goes out the window with higher weight, with sumo not so much.
Military press
40 kg x 4 x 8
Lat pulldown
45 kg x 3 x 12
Chest supported row
18 kg x 3 x 10
Lateral raises
6 kg x 4 x 15
Ab wheel rollouts
3 x 10
Chin ups
3 x 3
Bodyweight 86,7 kg
Squats
90 kg x 6 x 6
Bench press
65 kg x 3 x 8
On day 1: if I hit more reps then 8 on the last set I am supposed to add weight next week day 1. Did not have a spotter and atm I wasn't sure if I could hit a 9th rep. Afterwards (after CGBP) I thought I could but whatever, same weight next time.
CGBP
60 kg x 2 x 8
60 kg x 9
Face pulls
15 kg x 3 x 25
Barbell curls
25 kg x 2 x 12
Yates rows
45 kg x 15
Aaaand gym closed so I couldn't finish the assistance work. It was a good session. The squat volume gave a good feeling.
90 kg x 6 x 6
Bench press
65 kg x 3 x 8
On day 1: if I hit more reps then 8 on the last set I am supposed to add weight next week day 1. Did not have a spotter and atm I wasn't sure if I could hit a 9th rep. Afterwards (after CGBP) I thought I could but whatever, same weight next time.
CGBP
60 kg x 2 x 8
60 kg x 9
Face pulls
15 kg x 3 x 25
Barbell curls
25 kg x 2 x 12
Yates rows
45 kg x 15
Aaaand gym closed so I couldn't finish the assistance work. It was a good session. The squat volume gave a good feeling.
