MIKE's Weight Training Log

Discussion in 'Training Logs' started by BigBadMike, Sep 14, 2010.

  1. BigBadMike

    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
     
    Last edited by a moderator: May 18, 2011
  2. BigBadMike

    BigBadMike Guest

    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
     
  3. BigBadMike

    BigBadMike Guest

    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
     
  4. BigBadMike

    BigBadMike Guest

    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)
     
  5. BigBadMike

    BigBadMike Guest

    Saturday-

    Incline

    barx12
    60KGx5
    70KGx5
    80KGx4

    Flat Bench
    60KGx18

    Front Squats

    60KGx5
    80KGx3
    92.5KGx5
    92.5KGx5

    Deadlifts

    60KGx5
    100KGx5
    140KGx5
    170KGx5
     
  6. BigBadMike

    BigBadMike Guest

    Wednesday

    Incline

    barx12
    62.5kgx5
    72.5kgx5

    Flat Bench

    60kgx8
    80kgx5
    85kgx5
    87.5kgx5

    Front Squats

    60kgx5
    80kgx3
    95kgx3
    80kgx5
     
  7. BigBadMike

    BigBadMike Guest

    Friday-

    Front Squats-

    60kgx5
    80kgx3
    97.5kgx3
    82.5kgx5

    Bench-

    60kgx10
    80kgx5
    90kgx5

    DB incline-

    15kgx10
    25kgx10
    30kgx8

    BB Curls-

    30kgx10x3
     
  8. BigBadMike

    BigBadMike Guest

    -Sunday-

    Bench-

    60kgx8
    85kgx5
    95kgx5

    Front Squat-

    60kgx5
    80kgx3
    100kgx2
    85kgx5
     
  9. MIDMOBOX

    MIDMOBOX Telling People things they don't want to know

    Joined:
    Feb 22, 2006
    Messages:
    5,677
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    Location:
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    Welcome to the logs
     
  10. BigBadMike

    BigBadMike Guest

    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.
     
  11. BigBadMike

    BigBadMike Guest

    Wednesday-

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

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

    Front Squats-
    60kgx5
    82.5kgx3
    90kgx6

    Pullups-
    bwx10
     
  12. BigBadMike

    BigBadMike Guest

    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
     
  13. BigBadMike

    BigBadMike Guest

    Friday-

    Bench
    barx20
    62.5kgx5
    72.5kgx5
    82.5kgx5
    92.5kgx5
    102.5kgx1
    negatives 102.5kgx6
     
  14. BigBadMike

    BigBadMike Guest

    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.
     
  15. BigBadMike

    BigBadMike Guest

    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
     
  16. BigBadMike

    BigBadMike Guest

    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
     
  17. BigBadMike

    BigBadMike Guest

    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
     
  18. BigBadMike

    BigBadMike Guest

    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.
     
  19. BigBadMike

    BigBadMike Guest

    Monday-

    Bench-

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

    Dips-
    bw+10kg 8 reps 3 sets
     
  20. BigBadMike

    BigBadMike Guest

    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.
     
    Last edited by a moderator: Oct 13, 2010

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