New year first log

Discussion in 'Training Logs' started by fbmmofo, Jan 8, 2013.

  1. fbmmofo Blue Belt

    fbmmofo
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    Hello if anyone reads this.long time lurker and learnt a lot off the s&c forum.
    While being bored at work today,trawling the logs for some ideas and decided I'd start my own as a way to track things easier(currently done by paper an spreadsheets.)
    I've been training around 4 years,always focusing on the core lifts but a lot was spent training more like a bodybuilder. Been strength training around a year.
    End of last year I injured my lower back,which is still giving me pain but is much better.at the moment I'm trying to work around it,which means no deadlifts and only front squats.
    I'm currently following 531 with a upper body pull day instead of deads

    Edit

    I'm 27, about 5'10 and around 100 and 105kgs ( I think around 220-230lbs)

    Edit edit
    Max's have gone up so thought it was time to update
    Body weight of around 100kg

    Back squat- 170kg x1
    Sumo deadlift 170kg x2
    Bench 130kg x 1

    Edit with new 1 rep maxes
    Bodyweight of around 98kg

    Squat 190kg
    Bench 140kg
    Deadlift 215kg ( think this is more)
    Overhead press 95kg

    2016 edit ( 25/02/16) with current gymn maxes.
    Body weight of about 99kg
    Squat 225kg
    Bench 160kg
    Deadlift 255kg
    Overhead press 107.5kg
    Front squat 175kg
     
    #1
    Last edited: Feb 25, 2016
  2. fbmmofo Blue Belt

    fbmmofo
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    Heavy day
    Agile 8

    Squat
    3x2 202.5kg

    Bench
    3x2 142.5kg
    Surprised how quick all the reps felt.

    Deadlift- beltless
    3x2 232.5kg
     
    #1
  3. fbmmofo Blue Belt

    fbmmofo
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    You should do it mate, don't worry about your strength levels. Your strong enough now. I got by myself to, end up just talking to people who are in my flight normally.
     
    #1
  4. fbmmofo Blue Belt

    fbmmofo
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    Heavy day
    Agile 8

    Squat
    1x2 210kg
    1x3 210kg- was supposed to be another set of 2 but felt good so pushed it a bit. New 3rm by 4kg.

    Bench
    1x2*140kg
    1x4 140kg
    2x5 112.5kg

    Deadlift
    1x2 235kg
    1x3 235kg
     
    #1
  5. MilkManUK Brown Belt

    MilkManUK
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    Welcome to the logs and good luck!
     
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  6. fbmmofo Blue Belt

    fbmmofo
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    Fluff day
    Shoulder dislocates 3x12


    Rear delt fly
    3x10 10kg plate weight plus db handle

    Side raises
    3x10 10kg plate weight plus db handle

    Ez bar curls
    3x15 17.5kg plus bar

    Hammer Curls
    4x10 10kg plate weight plus db handle

    Band curls
    4x15
     
    #2
  7. fbmmofo Blue Belt

    fbmmofo
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    Heavy day
    Agile 8

    Squat
    4x1 212.5kg

    Bench
    4x1 142.55kg

    Deadlift
    4x1 237.5kg

    Enjoyed the session. Nice to lift some high percentages. Squats and Bench felt OK, not great but not terrible. Deadlift felt good which is surprising as I think it's my weakest lift.
     
    #2
  8. MilkManUK Brown Belt

    MilkManUK
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    Strong work as always mate.
     
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  9. fbmmofo Blue Belt

    fbmmofo
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    Today's workout
    Warm up/ mobility stuff
    Front squats 3x8 at 62.5kg
    Currently doing this to add more squat volume
    Pull ups
    6-6-6 pretty pleased with that,trying to build up sets together.instead of doing one set of 10, then 5 and then 1 or whatever
    Bent over rows
    4x10 at 62.5kg,fairly easy. Trying to work back up on these
    Barbell curls 4x6, vanity reasons
    Band pull aparts
    3x20
     
    #3
  10. fbmmofo Blue Belt

    fbmmofo
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    Lower volume day
    Agile 8

    squats
    5x5 170kg*

    Speed deads
    10x3 170kg
    this kicked my arse!

    Front squats
    4x5 125kg

    In fact this whole session kicked my arse but at least it's my last lower body volume day before my next competition. Last full week of training this week.
     
    #3
  11. fbmmofo Blue Belt

    fbmmofo
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    Fluff day
    Shoulder dislocates
    3x12

    Pull ups
    1x9
    2x8

    Db rows
    3x10 with 40kg plate weight plus db handle

    Barbell curls
    3x12 27.5kg

    Db curls
    3x10 with 12.5kg plate weight plus db handle

    Seated db curls
    2x15 7.5kg plate weight plus db handle
    1x12 7.5kg plate weight plus db handle
     
    #3
  12. Flash_Monsta Black Belt

    Flash_Monsta
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    Great stuff. When I grow up I wanna be as big n as strong as u.
     
    #3
  13. fbmmofo Blue Belt

    fbmmofo
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    Thank you milk man,didn't expect anyone to reply
    UK here to so sorry to the u.s bros as its in kgs not lbs
    Anyone what's to input feel free.any comment welcome
     
    #4
  14. fbmmofo Blue Belt

    fbmmofo
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    Upper volume

    2count Paused Bench
    5x5 122.5kg

    Floor press
    5x3 130kg

    Pendlay row
    4x8 90kg

    Band tricep push downs
    3x25
     
    #4
  15. fbmmofo Blue Belt

    fbmmofo
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    Lower body volume day
    Agile 8

    Front squats
    5x5 132.5kg

    Speed dead
    10x3 152.5kg

    High bar squats
    5x6 132.5kg

    Gunz

    75 burpees in 5:42
     
    #4
  16. fbmmofo Blue Belt

    fbmmofo
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    Fluff day
    Shoulder dislocates
    3x12

    Band pull aparts
    3x10

    Pull ups
    2x10
    1x9

    Db rows
    3x10 with 45kg plate weight plus db handle

    Barbell curls
    3x12 30kg

    Db curls
    3x10 with 12.5kg plate weight plus db handle

    Seated db curls
    3x15 5kg plate weight plus db handle

    Intervals on the exercise bike, 1 min on 1 off x 8
     
    #4
  17. fbmmofo Blue Belt

    fbmmofo
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    55 mins walking as part of twice weekly liss sessions
    Mobility and stretching
    Focusing on hips,glutes,quads and hamstrings
     
    #5
  18. MilkManUK Brown Belt

    MilkManUK
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    When's the meet, next weekend? Good luck for it.
     
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  19. Flash_Monsta Black Belt

    Flash_Monsta
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    [​IMG]
     
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  20. fbmmofo Blue Belt

    fbmmofo
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    Thanks milkman

    Flash keep taking your vitamins and you'll get there ( you're both catching me up anyway)
     
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  21. NurseKnuckles My Mom's stronger than you belt

    NurseKnuckles
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    Why wouldn't you progress the FS as your main lift the way 531 says (replacing the back squat)? To me it just makes things cleaner and easier to follow. Especially if there is not real reason for 3X8

    not sure its recommended but if the FS works for you, great!
     
    #6
  22. fbmmofo Blue Belt

    fbmmofo
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    Light day
    Agile 8

    High bar squat
    4x6 140kg

    Over head press*
    5x5 80kg

    Gunzzzz
     
    #6
  23. fbmmofo Blue Belt

    fbmmofo
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    My feelings exactly flash
     
    #6
  24. MilkManUK Brown Belt

    MilkManUK
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    Nah I'm bloody miles away from you in terms of lifting mate, hopefully get there one day.
     
    #6
  25. fbmmofo Blue Belt

    fbmmofo
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    cheers for input knuckles

    sorry as ever i didnt make myself clear (and if im reading your post right)

    i am doing 531 with FS, i do another squat session on a tuesday as just a volume type session. i might add another set soon but was keeping fairly easy to begin with as im training around a lower back injury and didnt want irriate things more. FS dont seem to effect my lower back the same as BS. hence why im currently doing FS and lots of mobility/stretching/form rolling, as i think my back issue was caused by lack of mobility.

    looking at other logs, i think im going to add more detail and background to this
     
    #7
  26. fbmmofo Blue Belt

    fbmmofo
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    Cheers milkman. It's a week on Saturday, 3rd.
     
    #7
  27. fbmmofo Blue Belt

    fbmmofo
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    Upper volume day

    Spoto press
    5x5 117.5kg

    TnG bench
    5x5 122.5kg

    Pendlay row
    4x8 92.5kg

    Band Tricep push down
    4x25
     
    #7
  28. fbmmofo Blue Belt

    fbmmofo
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    Lower body volume day
    Agile 8

    Front squats
    5x5 142.5kg

    Speed dead
    10x3 160kg

    High bar squats
    5x6 142.5kg

    Gunz

    First session of the last week of this cycle. The plan is to do my heavy session on Wednesday then a bit of a deload for a week, before testing the following Wednesday. Looking forward to a deload, feeling a bit beat up.

    Does anyone have an opinion on whether it's worth me programming in some other stance squats for my volume work next cycle? Something like wide stance with flat shoes.
     
    #7
  29. fbmmofo Blue Belt

    fbmmofo
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    So some more background info
    My current maxes are:
    Front squat- 236 Ibs
    Bench- 242
    overhead press- 187
    That was over Christmas week
    My max maxes are
    Back squat- 35
    Deadlift - 485
    Bench- 264
    Overhead press- 198
    All at a bw of 220
     
    #8
  30. Flash_Monsta Black Belt

    Flash_Monsta
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    Good luck in your meet, mofo.

    What are you aiming for?
     
    #8
  31. fbmmofo Blue Belt

    fbmmofo
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    Light day
    Agile 8

    Low bar squats
    4x8 142.5kg

    OHP
    4x7 75kg

    Gunz
     
    #8
  32. fbmmofo Blue Belt

    fbmmofo
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    You'll catch me up quicker than you think milky
     
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  33. fbmmofo Blue Belt

    fbmmofo
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    Few mins bike
    Shoulder dislocates and pull aparts
    2x10 each

    Warm up SOHP
    2x10 44Ibs
    1x5 at 88Ibs
    1x3 110Ibs

    3x3+ week working sets
    1x3 115
    1x3 132
    1x 7 154

    Accessories
    Chin ups
    3x7
    happy with that.same as pull ups earlier in the week. Trying to keep sets fairly constant.instead lots first set and a couple in set 3

    Shrugs
    4x12 with 143Ibs. Will up the weight some more next week

    Close grip bench press
    3x15 with 88Ibs. Keeping these fairly light and going for volume

    Hanging leg raises
    4x10

    Enjoyable session,pretty cold in the uk at the moment. so training in my garage isnt brilliant but better than training in the gym idiots thread.
     
    #9
  34. fbmmofo Blue Belt

    fbmmofo
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    Heavy day
    Agile 8

    Squat
    2x1 212.5kg
    The first single felt really quick. About an Rpe 8.5. Shocked me. Second one was harder but still only a rpe 9.

    Bench
    2x1 152.5kg

    Deadlift- beltless
    2x1 240kg

    Last really heavy session. Planning on working up to my openers on Saturday which should be fine.
     
    #9
  35. fbmmofo Blue Belt

    fbmmofo
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    Heavy day
    Agile 8

    Squat
    5x3 182.5kg

    Bench
    5x3 122.5kg

    Deadlift
    5x3 205kg

    Squat feels rubbish at the moment, not sure why to be honest.
     
    #9
  36. Aleks Sytsevich Super Saiyan

    Aleks Sytsevich
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    What is your regular stance and forward choice for squatting? Wide stance puts a lot of pressure on the hips.
     
    #9
  37. fbmmofo Blue Belt

    fbmmofo
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    1+ squat day,end of cycle 1

    Few mins bike
    Stretching and mobilising

    Warm up sets
    2x10 44Ibs/20kg paused reps
    1x5 88Ibs/ 40kg
    1x3 133Ibs/ 60kg
    1x1 148Ibs/67.5kg

    Work sets
    1x5 159Ibs/ 72.5kg
    1x3 181Ibs/ 82.5kg
    1x9 203Ibs/ 92.5kg
    happy with getting 9 reps.I was aiming for 8 as that's what I had last with 5kg less

    Good mornings
    5x5 154Ibs/70kg
    adding weight weekly currently with these

    5x3 back squats- working hard on technique.weight very very low.
    Concentrating hard on head and chest up,upper back tight.getting to just below parallel. If anyone has any cues for keeping my lower back from rounding love to hear them.

    3x15 barbell curls. In the curl rack
    3x50seconds plank
     
    #10
  38. fbmmofo Blue Belt

    fbmmofo
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    Cheers flash, I'll be happy with anything above what I did last time so 605 or more. This session was 605 total so should be on for a bit more all being well.
     
    #10
  39. fbmmofo Blue Belt

    fbmmofo
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    Fluff day
    Shoulder dislocates
    3x12

    Pull ups
    2x9
    1x8

    Db rows
    3x10 with 42.5kg plate weight plus db handle

    Barbell curls
    3x12 30kg

    Db curls
    3x10 with 12.5kg plate weight plus db handle

    Seated db curls
    2x15 7.5kg plate weight plus db handle
    1x12 7.5kg plate weight plus db handle
     
    #10
  40. fbmmofo Blue Belt

    fbmmofo
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    Normally mid stance low bar in Olympic lifting shoes.

    I'm not that bothered by what I do going forward, I've been doing my volume work with front squats for about ten weeks. I'd planned to go back to just my normal squat for volume work.
     
    #10
  41. fbmmofo Blue Belt

    fbmmofo
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    55 minutes walking as part of liss training
     
    #11
  42. fbmmofo Blue Belt

    fbmmofo
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    Fluff day
    Shoulder dislocates 3x12

    Rear delt fly
    3x10 10kg plate weight plus db handle

    Side raises
    3x10 10kg plate weight plus db handle

    Ez bar curls
    3x15 17.5kg plus bar

    Hammer Curls
    4x10 10kg plate weight plus db handle

    Band curls
    4x15
     
    #11
  43. fbmmofo Blue Belt

    fbmmofo
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    Lower body volume day
    Agile 8

    Front squats
    5x5 135kg

    Speed dead
    10x3 152.5kg
    Didn't realise until I wrote this that I repeated last weeks weight. I think I messed up last week rather than this. Never mind

    High bar squats
    5x6 135kg

    Gunz
     
    #11
  44. Aleks Sytsevich Super Saiyan

    Aleks Sytsevich
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    High bar close stance and front squats will have more carry over to mid stance low bar. I have always enjoyed my regular stance for all work sets to reinforce consistent technique.
     
    #11
  45. fbmmofo Blue Belt

    fbmmofo
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    Today was 531+ bench day but my brother wanted to train to.
    So did my bench before he came.
    Got 9 reps at 95kg.
    Also dropped a bit of bodyweight last week,down to around 100kg again.
    Did a session with my brother,did some light sets of back squats.then 3x5 bench and 5x5 rows.didn't really track weight.back to normal assistance on Tuesday
     
    #12
  46. fbmmofo Blue Belt

    fbmmofo
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    Worked up to my planned openers for the competition this morning.

    Squat
    3X1 205kg

    Bench
    3X1 142.5kg

    Deads
    1X1 235kg

    All felt OK. Not amazing but not terrible. Hoping that with a weeks worth of deload they will fly up next Saturday.
     
    #12
  47. fbmmofo Blue Belt

    fbmmofo
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    Upper volume day

    Spoto press
    5x5 120kg

    TnG bench
    5x5 125kg

    Pendlay row
    4x8 95kg

    Ran out of time to do any tricep work
     
    #12
  48. fbmmofo Blue Belt

    fbmmofo
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    Cool,thanks aleks

    I've always done my regular stance squats as my main work until the last few months. Served me well
     
    #12
  49. MilkManUK Brown Belt

    MilkManUK
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    We're about the same weight and height, and I'm running 5/3/1 also. You seem to be a bit stronger though, so your log will serve as good motivation for me. Will keep dipping into this log!
     
    #13
  50. MilkManUK Brown Belt

    MilkManUK
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    Best of luck mate. Sure it will go well. Looking forward to hearing how you get on.
     
    #13
  51. fbmmofo Blue Belt

    fbmmofo
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    Light day
    Agile 8

    Low bar squats
    4x8 145kg

    Trying hard at the moment to slow my squat up down and make it more consistent. Something I feel like I need to work on.

    OHP
    4x6 77.5kg

    Gunz

    Did 7 sets of 1 minute off and 1 on on the exercise bike.couldn't face burpees tonight but I thought something is better than nothing.
     
    #13
  52. fbmmofo Blue Belt

    fbmmofo
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    Upper volume day

    Spoto press
    6x4 127.5kg

    Pendlay row
    4x6 102.5kg

    TnG bench
    5x3 132.5kg
    Wanted to do some more sets on this but ran out of time and energy.
     
    #13
  53. fbmmofo Blue Belt

    fbmmofo
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    Very good milkman. Be good to have someone else around same weight

    How tall are you if you don't mind me asking
     
    #14
  54. fbmmofo Blue Belt

    fbmmofo
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    Cheers dude. Fingers crossed
     
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  55. fbmmofo Blue Belt

    fbmmofo
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    Heavy day
    Agile 8

    Squat
    4x3 192.5kg

    Bench
    3x3 130kg
    1x6 130kg
    Brought the max my percentages are based on down a few weeks ago and think I might have reduced it too much. Added a AMRAP on my final set for "fun"

    Deadlift
    4x3 217.5kg

    Deadlifting still feels good. It better translate to a new pr.
     
    #14
  56. fbmmofo Blue Belt

    fbmmofo
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    Light day
    Agile 8

    Low bar squats
    4x8 152.5kg

    OHP
    6x4 85kg

    Gunxz
     
    #14
  57. MilkManUK Brown Belt

    MilkManUK
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    5'9 and a very important half!
     
    #15
  58. fbmmofo Blue Belt

    fbmmofo
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    Deload session

    Just worked up to about 50% of my planned openers.

    Squat
    3x5 102.5kg

    Bench
    3x5 70kg
     
    #15
  59. MilkManUK Brown Belt

    MilkManUK
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    What you setting your sights on PR wise?
     
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  60. MilkManUK Brown Belt

    MilkManUK
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    I usually round it up to 5'10 though.
     
    #16
  61. fbmmofo Blue Belt

    fbmmofo
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    Another Deload session

    Same as last time

    Squat
    3x5 102.5kg

    Bench
    3x5 70kg
     
    #16
  62. fbmmofo Blue Belt

    fbmmofo
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    For deadlift anything above my current pr of 250kg. I'm very much looking forward to 6 plates, hopefully should get it early in the new year
     
    #16
  63. fbmmofo Blue Belt

    fbmmofo
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    Haha I'm around 5'10 but usually round up to 6'0....its not that big of a jump
     
    #17
  64. fbmmofo Blue Belt

    fbmmofo
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    Did my third competition on Saturday. Went ok.

    Weighed in at 95.8kg which was lighter than I wanted to be really but not too bad. The gym it was being held was pretty small and there were a lot of people hanging around. Made it great when you were on the platform, as there was loads of people shouting but rubbish for warming up as everyone was on top of each other.

    Squats.
    Warmed up to 195kg, felt good apart the bar being used had no centre knurling so was slipping around. I opened with 205kg, which was 5kg higher than my last comp. felt good, moved nicely. Went up to 215kg, which would be a 2.5kg competition PR. Got that to, wasn't the easiest squat ever but moved. Went for 222.5kg and it felt horrible, got stuck about half way up but managed to push through. 2.5kg pr from my best gym lift and 10kg pr from my last meet. People watching said it looked good but it felt awful!

    Bench
    Warmed up to 130kg and they all horrible. The bench set up to warm up on wasn't great. Opened with 142.5kg and that went ok. Decent opening weight. Moved up to 152.5kg and that was a struggle but got it. I'd planned to go as close as possible to 160kg for my third but knew it wasn't there today. Went to 155kg but only got it about half way up. I think the amount of weight I lost didn't help on bench. I'd done 157.5kg paused in the gym but at about 102kg. Would have liked more but 142.5kg is a comp pr 2.5kg.

    Deadlift
    Warmed up to 220kg and that felt good. Opened with 235kg, which was up 5kg from last time. Moved nicely. I went to 242.5kg for my second and got it up but it felt terrible. Thought I was going to be sick haha that got red lighted, I assume for just being a shit lift. Stayed at the same weight. Took my time to set up and got it. Was a grind but I was knackered by that point.

    All adds up to a 617.5kg total (1361Ibs for the American readers). 15kg PR from April, would have liked to have got more but happy with my total.

    Saw some crazy lifts as well. 225kg bench and 320kg deadlift.
     
    #17
  65. fbmmofo Blue Belt

    fbmmofo
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    Fluff day
    Shoulder dislocates
    3x12

    Pull ups
    3x9

    Db rows
    3x10 with 42.5kg plate weight plus db handle

    Barbell curls
    3x12 30kg

    Db curls
    3x10 with 12.5kg plate weight plus db handle

    Seated db curls
    2x20 5kg plate weight plus db handle
    1x15 5kg plate weight plus db handle
     
    #17
  66. fbmmofo Blue Belt

    fbmmofo
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    Hours walk again. Had some pretty dam DOMS so hopefully it'll help with that.had to wear about 5 layers as its cold and snowy here

    Some stretching and mobility work for my hips and glutes.seems to be working,feel like my positioning while squatting is better.I need to keep doin it now its improved and not let my mobility suffer again
     
    #18
  67. fbmmofo Blue Belt

    fbmmofo
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    Trained in an actual gym tonight because I wanted to test my overhead press and also my front squat.

    On front squat I managed 170kg, which was a massive shock because I've never done more than 140kg. I'm planning on doing all my volume sessions with front squats until Christmas so hopefully I'll get up to 180kg by then. That would be cool.

    Over head press I managed 105kg again. Which is equal PR but about 4/5kg lighter bodyweight. It was a proper grind tho. Still pleased with that.

    Obviously I then I got a good pump.
     
    #18
  68. fbmmofo Blue Belt

    fbmmofo
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    Lower body volume day
    Agile 8

    Front squats
    5x5 137.5kg

    Speed dead
    10x3 155kg

    High bar squats
    5x6 137.5kg

    Gunz

    7 intervals on the exercise bike. 1min on 1 off
     
    #18
  69. fbmmofo Blue Belt

    fbmmofo
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    "Pull day"

    Warm of

    Few mins bike
    Stretching mostly hips/glutes/ lower back
    Activation exercises for core and glutes

    Warm up squats
    2x10 with just the bar
    1x5 with 40kg
    1x3 with 60kg

    Work sets
    4x8 with 65kg
    Will add another 2.5kg next week

    Pull ups

    7/7/6
    1 rep extra on first two sets from last week.will try and aim for 3x7 next week


    Bent over row

    4x10 with 65kg.felt a lot harder than normal but I did train it on Sunday to.

    Barbell curls
    band pull aparts
    4x20
     
    #19
  70. fbmmofo Blue Belt

    fbmmofo
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    Lower body volume day

    Back in the gym. Feeling motivated.

    Front squats
    5x5 120kg
    Going to work on front squats until the end of the year, in the hope of strengthening my quads and keeping my more upright. Feel like I good morning my squats a bit.

    Speed dead
    10x3137.5kg

    High bar squats
    4x6 120kg

    Gunz obviously
     
    #19
  71. fbmmofo Blue Belt

    fbmmofo
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    Upper volume day

    Spoto press
    5x5 122.5kg

    Pendlay row
    4x6 97.5kg

    TnG bench
    6x4 127.5kg

    Band push downs
    4x25
     
    #19
  72. fbmmofo Blue Belt

    fbmmofo
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    531+ day for SOHP

    warm up

    3mims bike
    Band pull aparts with a light band
    3x10
    Supersetted with shoulder dislocates
    3x10

    Warm up sets
    2x10 with just bar.e.g 20kg
    1x5 40kg
    1x3 50kg

    Work sets

    1x5 57.5kg
    1x3 65kg
    1x6 72.5kg. Would have liked 1 or 2 more reps ideally.seem to have lost some strength over head recently.is that normal after a lay off for SOHP to drop more than the others? My recent max was only 5kg under my all time max.85kg compared to 90. I suppose that's a large chunk percentage wise.

    Chins
    3sets
    Reps of 8/8/7

    Shrugs
    4x12 70kg

    Close grip bench
    4x15 42.5kg

    Leg raises
    3x10

    Should be starting final week of cycle 1 tomorrow(deload) but think I'll carry straight onto cycle 2 as its only first round and weights are fairly light.will def deload between cycles 2 and 3
     
    #20
  73. MilkManUK Brown Belt

    MilkManUK
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    Nice work mate. Congrats on the successful meet.
     
    #20
  74. fbmmofo Blue Belt

    fbmmofo
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    Light day
    Agile 8

    Low bar squats
    4x8 147.5kg

    OHP
    4x6 80kg

    Gunz
     
    #20

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