Goals & Gains My current training log

[Legendary]

5/9/2018

Deloaded a little bit, been feeling beat up and form has been suffering.

Felt great today though.

Bench Press
45 x 5
65 x 5
85 x 3
95 x 2
125 4x5

Squats
45 x 5
95 x 5
145 x 3
185 x 2
205 3x5

Power Clearns
45 x 3
65 5x3

Power Snatches
45 x 3
65 x 3

5 Chin Ups

Weight:148.5


EDIT: Today I got on the scale after dinner weighed 151.5, this is the first time I have been over 150 pounds in nearly 4 years. I am still thin, but I have put on 10 pounds in 10 weeks, with a very small increase in body fat. Halfway of my initial goal of 20 pounds.

 

[Legendary]

5/13/2018

Overhead Press
45 x 5
65 x 5
85 x 5
95 3x5 (Cheated on last rep)

Squats
45 x 5
85 x 5
135 x 5
185 x 3
210 3x5

Deadlift
135 x 5 (Conventional)
185 x 3
225 x 5 (Hook Grip)
225 x 5 (3 conventional, 2 mixed grip)

Practiced the Power Clean and Power Snatch a few times with an empty bar.

Weight:148

 

[Legendary]

5/15/2018

Squats (Light Day)
45 x 5
95 x 5
135 x 5
185 2x5

Bench Press
45 x 5
65 x 5
85 x 5
130 3x5

Power Cleans
65 4x3

Power Snatch
45 x 3
65 x 3

Weight:148.5

 

[Legendary]

5/17/2018

Overhead Press
45 x 5
65 x 5
85 x 3
95 3x5

Squats
45 x 5
95 x 5
135 x 5
185 x 3
215 3x5

Deadlift
135 x 5
185 x 5
230 x 5(Hook Grip)

Weight:149

 

[Legendary]

5/22/2018

Squats
45 x 5
95 x 5
135 x 5
185 x 5
220 3x5

Bench Press
45 x 5
65 x 5
85 x 5
135 3x5

Power Cleans
45 x 3
65 x 3
85 5x3

Weight:147

 

[Legendary]

5/24/2018

Overhead Press
45 x 5
65 x 5
85 x 5
95 x 5
100 2x5(Cheated on last rep)

Squats
45 x 5
95 x 5
135 x 5
185 x 5
225 2x5

Deadlift
135 x 5
250 x 3(Hook Grip)
225 x 2(Conventional)

Weight:148.5

 

[Legendary]

5/27/2018

Bench Press
45 x 5
65 x 5
95 x 5
135 2x5
140 x 5

Squats
45 x 5
95 x 5
135 x 5
185 x 3
230 3x5

This was tough not gonna lie, had an extra day off last week due to gym being closed and I didn't have much to eat, but I still grinded out those reps. Not the best for PRing, but I feel that it builds some mental toughness if done from time to time.

Power Cleans
65 2x3
95 3x3

Starting to get better at the cleans.

Weight:147.5

 

[Legendary]

5/29/2018

Overhead Press
45 x 5
65 x 5
85 x 5
100 3x5

Squats(Light Day)
45 x 5
95 x 5
135 x 5
185 3x5

Deadlift
135 x 5
185 x 5
225 x 5

Pull Ups
2 x 5

10 minutes Sauna.

Weight:148

 

[NurseKnuckles]

Nice consistency so far!

Keep it up.

 

[Legendary]

Nice consistency so far!

Keep it up.

Thanks man. Been working my ass off, getting close to my intial goals. Gonna try to run SS for another couple months. Trying to get close to 275 on squats before going to intermediate programming.

Thanks for your encouragement brother.

 

[Legendary]

5/31/2018

Bench
45 x 5
65 x 5
85 x 5
115 x 3
140 3x5

Squats
45 x 5
95 x 5
135 x 5
185 x 5
235 3x4

Power Cleans
65 x 3
100 4x3

5 chin ups

Weight:147

 

[Legendary]

6/3/2018

Overhead Press
45 x 5
65 x 5
85 x 5
105 2x5, couldn't get the third set up above chin height.
95 x 5

Squats
45 x 5
95 x 5
135 x 5
185 x 3
235 2x5
235 x 3 lost balance on 4th rep of final set.
135 x 5 to make up for failing last set.

7+ Miles of walking, 100 degree temps, and being hungry really fucked this session up. Gonna try 235 again on Friday.

Weight:149

 

[Legendary]

6/5/2018

Bench
45 x 5
65 x 5
85 x 5
115 x 3
140 3x5

Squats (Light Day)
45 x 5
95 x 5
135 x 5
185 x 5
190 x 5

Deadlift
135 x 5
245 x 5

Casual cycling 1 hour

10 minutes sauna

Weight:150

 

[Legendary]

6/7/2018

Overhead Press
45 x 5
65 x 5
85 x 5
105 3x5(Fucking felt fantastic today)

Squats
45 x 5
95 x 5
135 x 5
185 x 3
235 3x5

Power Cleans
65 x 3
100 6x2

Weight:149

 

[Legendary]

6/11/2018

Squats
45 x 5
95 x 5
135 x 5
185 x 3
240 3x3

Bench Press
45 x 5
65 x 5
85 x 5
145 3x4

Chin ups
x 8
x 5
x 5

Weight:148

 

[Legendary]

6/20/2018

Took a week off for vacation and this my first day back so I took it easy.

Overhead Press
45 x 10
65 x 5
85 x 5
105 x 5
100 2x5

Squats
45 x 5
95 x 5
135 x 5
205 3x5

Deadlift
135 x 5
225 x 5

Weight:148

 

[Legendary]

6/24/2018

Squats
45 x 5
95 x 5
135 x 5
185 x 3
225 3x5

Bench Press
45 x 5
65 x 5
85 x 5
135 3x5

Power Cleans
65 x 3
95 4x3

Weight:147

 

[Legendary]

6/26/2018

Overhead Press
45 x 5
65 x 5
75 x 5
100 3x5

Squats (Light Day)
45 x 5
95 x 5
135 x 5
185 2x5

Chin Ups
x 6
x 6
x 5

Weight:149

 

[Legendary]

6/28/2018

Today marks 4 months starting strength and I felt good so I maxed out to see where I am on the deadlift. I set a new PR

Deadlift
135 x 3
225 x 2
295 x 1
300 x 1
315 x 1 (2.15 x BW)

Squats
45 x 5
95 x 5
135 x 5
185 x 3
225 3x5

Bench Press
45 x 5
65 x 5
85 x 5
140 x 5
135 2x5

Weight:147

 

[Legendary]

7/1/2018

Overhead Press
45 x 5
65 x 5
85 x 5
105 x 5
100 2x5

Squats
45 x 5
95 x 5
135 x 5
185 x 3
225 3x5

Weight:148