Weak1 Log | Page 7

Discussion in 'Training Logs' started by TehWeak1, Aug 17, 2016.

  1. TehWeak1 Naked eating bacon

    TehWeak1
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    So the bad news is that I am no longer going to enjoy the regular gym outing 2-3 times a week. I don't have a bench so I will be floor pressing instead of Bench Pressing (until I can get a bench). I don't have enough overhead clearance so I will be Z pressing instead.

    The good news is that I can likely train more often. So my plan is going to be a daily undulating progression (3 days a week with an added BB day on Saturday) with the following exercises:

    Squat
    Floor Press
    Deadlift

    I will add a BB day on Saturday to include z-presses, pull-ups, push-ups, curls and bent over rows.

    I will likely do cleans as a warm up each day, so nothing crazy but I will likely try to progress as much as possible on these.

    I have enjoyed a good run of some variations of the lifts in various volumes and definitely feel good about where I have come. I've returned to a good weight (about 94.5Kg) right now. My DL feels strong, my squat is still meh, but I know its improved, and my bench has been definitely improving. This will also allow for more time on the hills while I get ready for my first rugby tournament on April 29.

    I plan to add some variations where I see fit. Likely at the end of the session to add some volume if I'm feeling good, but without sacrificing my next day's workout.
     
    #121
  2. TehWeak1 Naked eating bacon

    TehWeak1
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    March 20, 2017

    I missed logging a few sessions. Here's what I got in today.

    Hang power cleans
    45x8
    95x5
    115x4
    135x3
    155x3
    185x1
    195x1
    205x1
    155x4x6

    Front Squat
    135x10
    155x5
    185x3
    205x1
    225x1
    245x1
    275x1 PR!
    165x12

    DB Bench Press
    60x10x2
    60x8x2

    Seated Row
    120x12x4
     
    #122
  3. SteveX Nobody F*cks Wit Da Jesus

    SteveX
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    Good substitutes. I haven't done Z Presses in forever, but I think my OHP was it's best from an absolute strength perspective when I did them more consistently.

    Sounds like a similar layout to the Cube method where you have a heavy, speed, and repetition day for one of the corresponding main lifts with a 4th day for hypertrophy work
     
    #123
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  4. TehWeak1 Naked eating bacon

    TehWeak1
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    Yes. As I read more and more about the basics or progression in its many forms I am realizing that these e-books are just fancy regurgitations of them.

    Yesterday's workout was at the gym since I was off work and my wife wanted to go, so we went.

    I am dropping the deadlift in it's conventional form too, since I only have 300 pounds of weight for now. I will be doing a lot of cleans, rows, and deadlift variations in its stead.
     
    #124
  5. SteveX Nobody F*cks Wit Da Jesus

    SteveX
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    Haha very true. Every major program uses some kind basic prioritization method with a new name to catch your eye
     
    #125
  6. TehWeak1 Naked eating bacon

    TehWeak1
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    Which is why its silly to shit on them so much. The true value of the program is only tested if its done properly, with effort and consistency over time.
     
    #126
  7. TehWeak1 Naked eating bacon

    TehWeak1
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    March 25, 2017

    H. Power Clean
    45x5
    95x5
    115x5
    135x3
    155x5x5

    F. Squat
    135x5
    155x3
    185x8x4

    Bench
    135x5x2
    160x8x4

    CRS
    65x8x4
     
    #127
  8. TehWeak1 Naked eating bacon

    TehWeak1
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    March 26, 2017

    Squat
    45x5
    135x5x2
    225x3x2
    245x1
    275x1
    295x1
    315x1
    345x1 PR!
    225x12

    OHP
    45x8
    95x5
    115x8, 8, 6, 5

    DB Bench
    60x8x4

    Seated Row
    150x8x4
     
    #128
    Last edited: Mar 26, 2017
  9. MilkManUK Brown Belt

    MilkManUK
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    Congrats on the squat PR!
     
    #129
  10. TehWeak1 Naked eating bacon

    TehWeak1
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    Thanks man. Was still a bit tight from volumous front squats the day before. Someone asked me where I think my squat is right now. I told them 355-360. I think this tells me I'm not far off.
     
    #130
  11. TehWeak1 Naked eating bacon

    TehWeak1
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    April 1, 2017

    Basement training

    H. Power Clean
    45x5
    95x5
    115x3
    135x3
    155x1
    175x3x6

    F. Squat
    135x5
    155x3
    175x1
    190x8x4

    Floor Press
    45x10
    95x8
    115x6
    135x3
    155x5x5
     
    #131
  12. TehWeak1 Naked eating bacon

    TehWeak1
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    April 2, 2017

    Gym training

    Squat
    45x10
    135x8
    225x5
    245x2x5 Paused

    Bench
    45x10
    115x10
    135x8
    155x6
    185x3
    205x1
    235x1 Gym PR!
    165x10

    Row
    135x8x5
     
    #132
    Last edited: Apr 2, 2017
  13. TehWeak1 Naked eating bacon

    TehWeak1
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    April 4, 2017

    Basement works

    H. Power Clean
    45x8
    95x5
    115x3
    135x8x4

    F. Squat
    135x5
    165x3
    185x2
    205x5x5

    Floor Press
    135x5
    155x3
    175x3x6

    Plate Curls
    25x15x3
     
    #133
  14. TehWeak1 Naked eating bacon

    TehWeak1
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    Apr 7, 2017

    H. P Clean
    85x5
    105x5
    125x5
    145x5
    170x3
    145x8

    Front Squat
    110x5
    135x5
    160x5
    190x5
    220x3
    190x8

    F. Press
    75x5
    95x5
    115x5
    130x5
    155x3
    130x8

    P. Shrugs
    255x8x4
     
    #134
  15. TehWeak1 Naked eating bacon

    TehWeak1
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    April 9, 2017

    H. P. Clean

    85x5
    105x5
    135x5
    155x5
    175x5

    F. Squat
    110x5
    140x5
    165x5
    195x5
    225x5

    F. Press
    85x5
    95x5
    115x5
    135x5
    155x5

    High Pulls
    65x12x4

    Press
    95x5
    115x3
    135x3
    155x2 PR!
    95x12

    Trap Bar DL
    135x12
    225x10
    315x8
    405x4
    315x8
    225x12
     
    #135
  16. TehWeak1 Naked eating bacon

    TehWeak1
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    April 11, 2017

    F. Squat
    115x5
    145x5
    165x5x2

    Z Press
    45x5
    55x5
    65x5
    75x5

    Row
    95x5
    115x5
    135x5
    155x5

    Front Plate Raise
    25x25x2

    Lateral Plate Raise
    10x15x2

    Plate Curls
    25x15x2
     
    #136
  17. TehWeak1 Naked eating bacon

    TehWeak1
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    Staying with my front squat, clean and floor press regimen, I might as well get really strong in those, right? Can't hurt.

    My plan is to start with a weight I know is in the cards and work backwards. Like @JimRussel explained in his approach to his attempts.

    So I think a 315 front squat is a possibility and so that's my goal. I base all my reps and sets around hitting that number in about 9-10 weeks. Right now I have a 1 rep max at 275, which I actually accomplished.

    Anyway, moving along!
     
    #137
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  18. TehWeak1 Naked eating bacon

    TehWeak1
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    April 13, 2017

    H. Power Clean
    85 x5
    105 x5
    130 x5
    150 x5
    175 x3
    150 x8

    F. Squat
    115 x5
    140 x5
    170 x5
    195 x5
    230 x3
    195 x8

    F. Press
    80 x5
    95 x5
    115 x5
    135 x5
    160 x3
    135 x8

    BB Curls
    45x12
    55x10
    65x8

    That is all I had time for. Was late at night and I was leaving for London at 4am. But 230 felt easy peasy. Floor press is light and cleans are coming along.
     
    #138
  19. TehWeak1 Naked eating bacon

    TehWeak1
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    April 17, 2017

    H. Power Clean
    90 x5
    110 x5
    130 x5
    155 x5
    175 x5

    F. Squat
    115 x5
    145 x5
    175 x5
    200 x5
    230 x5

    F. Press
    80 x5
    100 x5
    120 x5
    140 x5
    160 x5

    High Pull
    85x8x4

    WGFloorPress + CGFloorPress
    85x8+8x4
     
    #139
  20. TehWeak1 Naked eating bacon

    TehWeak1
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    April 19, 2017

    Front Squat
    135 x5
    145 x5
    175 x5
    175 x5

    Z-Press
    50 x5
    60 x5
    70 x5
    80 x5

    BOR
    100 x5
    120 x5
    140 x5
    160 x5

    Plate Front Raise
    45x12x3

    Lateral Plate Raise and Holds
    10x12x3

    BB Curls
    55x12
    65x10
    75x8 This is the only PR that counts!
     
    #140
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