MIKE's Weight Training Log

B

BigBadMike

Guest
Just lifting weights to increase strength for wrestling and to keep track of my lifts/progress to see what works and what doesn't. Most of my focus will be on compound lifts like bench/dead/squat. However, instead of flat bench i will be doing incline bench and instead of back squats i'll be doing front squats since front squats involve more legs.

i'm 181cm tall and weigh 90KG

My original PRs at the start of this log are

Bench- 125kg (275lbs)
Squat- 160kg (352lbs)
Deadlift- 235kg (517lbs)
Front Squat- 127.5kg (280lbs)
Powerclean- 102.5kg (225lbs)
all of these lifts were done weighing around 95kg.

Current PRs-
will be updated in future once old PRs are surpassed



but since i havn't lifted for a while it'll take me a while to get back up surpassing PRs again. But bear with me and check out my progression.

Monday-

Incline Bench
bar x12
60KG x10
75KG x8
65KG x 10

Incline DB
15KGx12
25KGx10
30KGx10

Front Squat
60KGx8
80KGx5
80KGx5
 
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Tuesday-

Front Squat

60KGx5
85KGx5
85KGx5

Seated DB Shoulder Press

15KGx10
25KGx10
30KGx6

Wide Grip Pullups

bodyweight 4 sets of 10 reps

BB Curls

25KG 3 sets of 10 reps
Curl Machine- 32.5KG for 10 reps
 
WEDNESDAY-

INCLINE BENCH

bar X 12
40KG X 5
60KG X 5
77.5KG X 7
60KG X 10

DIPS

BW X 17
BW X 12
BW + 5KG X 10
BW + 5KG X 10

FRONT SQUAT

60KG X 5
87.5KG X 5
87.5KG X 5

POWER CLEAN 60KG X 5
 
Thursday-

just did a light session 2day more focussed on cardio than anything else but couldn't resist doing a couple of exercises

bb curl-

27.5kgx10x4

front squat-

60kgx5
90kgx5
90kgx5

treadmill
(7.3/15) (10.6/15)
 
Saturday-

Incline

barx12
60KGx5
70KGx5
80KGx4

Flat Bench
60KGx18

Front Squats

60KGx5
80KGx3
92.5KGx5
92.5KGx5

Deadlifts

60KGx5
100KGx5
140KGx5
170KGx5
 
Wednesday

Incline

barx12
62.5kgx5
72.5kgx5

Flat Bench

60kgx8
80kgx5
85kgx5
87.5kgx5

Front Squats

60kgx5
80kgx3
95kgx3
80kgx5
 
Friday-

Front Squats-

60kgx5
80kgx3
97.5kgx3
82.5kgx5

Bench-

60kgx10
80kgx5
90kgx5

DB incline-

15kgx10
25kgx10
30kgx8

BB Curls-

30kgx10x3
 
-Sunday-

Bench-

60kgx8
85kgx5
95kgx5

Front Squat-

60kgx5
80kgx3
100kgx2
85kgx5
 
Welcome to the logs
 
cheers cuz

Monday-

Bench-

barx20
60kgx5
67.5kgx5
77.5kgx5
87.5kgx5
97.5kgx4 if i had a spotter i would've gone for a 5th rep but meh

Hammer Strength Incline-
40kgx10
60kgx10
80kgx10

Curls-
30kgx12x2

wasn't feeling that good today my core was killing me just doing curls. had a stomache ache for the past couple days and shit so not good. just gona rest up 2moro and train on wednesday again.
 
Wednesday-

Bench-
barx20
60kgx5
70kgx5
80kgx5
90kgx5
100kgx2

Rows-
40kgx8
80kgx6
90kgx6
100x6
110x6

Front Squats-
60kgx5
82.5kgx3
90kgx6

Pullups-
bwx10
 
Thursday-

Front Squats-
60kgx5
82.5kgx3
102.5kgx2
80kgx7

Deadlifts-
60kgx5
100kgx5
140kgx5
172.5kgx4

i'm still sik and it pisses me off coz it forces me to do low volume shit. fuk my stomache
 
Friday-

Bench
barx20
62.5kgx5
72.5kgx5
82.5kgx5
92.5kgx5
102.5kgx1
negatives 102.5kgx6
 
Tuesday-

Bench-
barx20
65kgx5
75kgx5
85kgx5
95kgx5
100kgx1
105kgx1

Incline Bench-

40kgx8
60kgx8

Military Press-
20kgx10
40kgx10

Front Squats-

60kgx5
85kgx3
95kgx5

a lot of yall probs looking at my squats and wondering why i never do much volume. well about a year ago i used to squat and do leg press/leg extensions/leg curls and all these other leg exercises blah blah blah. well anyway i was squatting heavy like 6 days a week 90+% of my max in wrestling off-season. i sustained a hip injury so doing squats puts a lot of stress on my hip particularly back squats that's why i stick to front squats now and just use deadlifts for hamstring development. it's funny tho i have no troubles or agitation running, skipping, jumping, wrestling and doing pretty much any plyometric exercise. however, as soon as it comes to doing weights with my legs it just aggravates my hips so yeh thats why i always use low volume with lower body but i run 10km everyday and do a lot of sprinting work and stuff so my legs get worked out in other ways.
 
Wednesday-

Box Squats-

60kgx5
90kgx5
110kgx5

Rows-

40kgx8
80kgx8
100kgx8
105kgx8
125kgx5

Pullups-
bwx12
bwx11
bwx10
bwx10

Deadlifts-

60kgx5
100kgx5
140kgx2
160kgx2
180kgx2

Hammer Curls
20kg for a couple sets
BB Curl-
25kg+barx8
 
Thursday-

Bench-

27.5kgx20
67.5kgx5
77.5kgx5
87.5kgx5
97.5kgx5
102.5kgx2

Front Squats-

60kgx5
87.5kgx3
97.5kgx3

Box Squats-

60kgx5
92.5kgx5
112.5kgx3
 
Saturday-

trained with a hangover today had a big night out a lot of beers and pizza/maccas hehe but i'm not a diet nazi i've always had a 6pack ever since i was 12 eating whatever i want so it doesn't really effect my body composition at all if i eat junk food/alcohol. but yeh still makes me feel like shit and effects training a bit in my case though.

Front Squats-

60kgx5
90kgx3
102.5kgx3

Bench-

30kgx20
70kgx5
80kgx5
90kgx5
100kgx3 could've probs cranked out 4 or 5 if i had a spotter but yeh
105kgx1
80kgx10

Power Clean-

60kgx5
67.5kgx3
these were easy as fuk i've power cleaned 110kg before back when i could front squat 145kg so it was more just mucking around than anything training related.

Military Press

25kgx12
35kgx10
45kgx8
55kgx6
 
Sunday-

Front Squats-

60kgx5
95kgx3
105kgx2

Box Squats-

60kgx5
100kgx5
115kgx4
80kgx8 (5 second pause on the box each rep)

Deadlifts-

60kgx5
100kgx5
140kgx2
165kgx2
185kgx2

Rows-

40kgx8
80kgx8
100kgx5
120kgx5
130kgx5

Hammer Curls-
couple sets with 22.5kg

After gym did a 5km hill run than walked back about 6km home and did some random wrestling shit with my older brother like Dynamic stretching, Frequency Drills, Stance practice, sprawls, double-leg drills, Neck Bridges and than just finished off with some static stretching.
 
Monday-

Bench-

32.5kgx20
72.5kgx5
82.5kgx5
92.5kgx5
102.5kgx2
107.5kgx2

Dips-
bw+10kg 8 reps 3 sets
 
Wednesday-

ahh another shit training 2day- sooo fucking weak :icon_sad:

Bench-

barx20
60kgx5
80kgx5
92.5kgx7
80kgx10

DB Bench-

15kgx8
20kgx8
30kgx8
37.5kgx5

Dips-

bwx13
bwx13
bwx8

Front Squat-

60kgx5
87.5kgx3
100kgx3 wtf i wanted at least 5 reps but this felt heavy as fuk like everything did 2day

Box Squat-

60kgx5
100kgx5
117.5kgx3

fuk this shit. bodyweight is like 88kg atm.
 
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