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Why am I so Weak

Discussion in 'Training Logs' started by Pugilistic, Aug 12, 2018.

  1. Pugilistic

    Pugilistic Silver Belt

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    A pigeon hunting manlet's journey to become strong.
    Lifting has replaced boxing as my passion recently. I've lifted weights to supplement my boxing but now I'm focused almost entirely on lifting. It's been 4 months since I've focused on a powerlifting style routine, and I know that it's not a lot of time, but I am disappointed in how weak I am and how slow my progress is.
    I figure a log would help me and maybe I can get some suggests on my program.

    I'm 5'5 and around 71kg. When I started 4 months ago, my 1 rep maxes were:
    Squat 100kg
    Bench 95kg
    Deadlift 135kg
    Overhead Press 65kg

    Current lifts are:
    Squat 120kg (264lbs)
    Bench 110kg (242lbs)
    Deadlift 145kg (319lbs)
    Overhead Press 70kg (154lbs)

    My Goal is to hit at least 140kg on the Squat, 120 on the Bench, 160 on the Deadlift, and 85kg on the Press by the end of this year. I feel I would accomplish or even surpass my goals for the Squat and Bench but my Deadlift and press is progressing a lot slower.

    I made up my own program where I'm back squatting, Benching, and Pressing twice, along with front squatting and Deadlifting once a week. So I'm working out four times. Then the next week I'm doing a heavier sessions 3 times in the week. Then, switch back to 4 times, and so forth. Also doing some assistance exercises after my main lifts. I hope this is effective, but I also did what I think would be fun for me.

    Day 1 of the Pigeon program
    Squat
    85kg 5
    90kg 5
    95kg AMRAP (did 6)
    90kg 5
    85kg 5
    Bench
    75kg 5
    80kg 5
    90kg AMRAP (did 5)
    80kg 5
    75kg 5
    Pause Squat
    85kg 3x6
    Pendlay Row
    70kg 5x5
    Dumbbell Press
    23kg 3x12
    Pull Up (3 sets to failure)
    16 10 8
    Facepulls
    40kg 3x10
    Dragon Flags
    12 reps
    Hanging Raises
    3x15
    Box Jumps - 10

    Thoughts: I think I go too fast on my way down on the squat. I need to be more mindful and be more controlled. Also screwed up on the first set of pause squats because I forgot to pause.. Not sure if I can count that first set. I wish my gym had higher boxes than the 30 inch one they have. To make it more challenging I had did while holding on to a 10kg kettlebell.
     
  2. Pugilistic

    Pugilistic Silver Belt

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    Day 2

    Overhead
    50kg 5
    55kg 5
    60kg 5
    55kg 5
    50kg 5

    Front Squat
    70kg 5
    75kg 5
    80kg 5

    Sumo Deadlift
    85kg 5
    95kg 5
    105kg 5

    Good Morning
    50kg 3x8

    Chin Up (5 sets to failure)
    15 10 10 6 6

    Dip
    3x16

    Dumbbell OHP
    17kg 3x8

    Dragon Flag
    2x10

    Hanging Raises

    3x15
     
  3. Pugilistic

    Pugilistic Silver Belt

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    Rested for 2 days due to the gym being closed for a national holiday.
    Day 3
    Squat
    75kg 5
    80kg 8
    85kg 8
    80kg 5
    75kg 5

    Bench
    70kg 5
    75kg 5
    80kg 9
    75kg 5
    70kg 5

    Leg Curl
    50kg 3x10

    Chest Fly
    52kg 3x10

    Incline Bench
    70kg 3x5

    Chin Up (3 sets to failure)
    16 10 10

    Facepull
    40kg 3x10

    Dragon Flags
    2x10

    Notes : This day was supposed to be a deadlift day but I pulled something on my 2nd set of deads. It wasn't a very heavy weight for me (110kg) and I felt find until the last rep. I thought my form was good and I braced properly but I guess it's just one of those days. So I switched to my squat routine, which didn't give me any pain. The sudden injury threw me off so I accidentally did 8 reps on my 2nd set because I wasn't paying attention. The injury made it hard for me to do lift my legs, so I did dragon flags with my legs folded.
     
  4. Pugilistic

    Pugilistic Silver Belt

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    Day 4

    Deadlift
    100kg 5
    110kg 5
    120kg 6
    110kg 5
    100kg 5

    Overhead
    45kg 5
    50kg 5
    55kg 8
    50kg 5
    45kg 5

    Pause Deadlift
    100kg 3x5

    Straight Pulldown
    65kg 1x8

    Pull up (5 sets to failure)
    15 10 8 7 7

    Dip
    3x17

    Lateral Raise
    17kg 3x8

    Dragon Flag
    2x10

    Tried to do deadlifts again. Very carefully. I could've done more reps on the Amrap set but I decided to take it easy due to my injury. Could only only one set of pull downs because of the pain. Ironically, it didn't hurt when I was deadlifting though. I used the smaller 10kg plates for pause deads so they were actually pulled from a deficit. Me being short, I feel like doing pauses at normal height isn't really helpful due to my short ROM, so I should pull from a deficit. My gym doesn't have any sort of platform to stand on so I use plates with smaller diameters for this movement.
     
  5. Pugilistic

    Pugilistic Silver Belt

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    I had a heavy squat and Bench day on Monday.
    Squat
    85kg 5
    95kg 5
    105kg 4
    95kg 5
    85kg 5

    Bench
    80kg 5
    90kg 5
    95kg 3
    90kg 5
    80kg 5

    Pause Squat
    90kg 3x3

    Pendlay Row
    70kg 5x5

    Dumbbell Press
    25kg 3x8

    Today (Wednesday) was a deadlift and overhead press day
    Overhead
    55kg 5
    60kg 3
    65kg 3
    60kg 3
    55kg 6

    Deadlift
    110kg 5
    120kg 3
    130kg 5
    120kg 3
    110kg 5

    Pause Deadlift
    100kg 5x3

    Rack Pulls
    100kg 3x5

    Chin Up
    15 11 10 10 7

    Dip
    5x15

    Dumbbell OHP
    17kg 3x8

    Lateral Raise
    17kg 3x6
     
  6. Pugilistic

    Pugilistic Silver Belt

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    Squat - A lighter day with more volume. The AMRAP set of 85kg was grueling but I was happy I got it.
    75kg 8
    80kg 6
    85kg 10
    80kg 6
    75kg 8

    Bench
    70kg 8
    75kg 6
    80kg 8
    75kg 6
    70kg 8

    Front Squat - Felt way easier than before. I could add more weight to it next time for sure.
    75kg 3x6

    Wide Bench - I always benched with a closer grip without a pronounced arch. I wasn't in my program but I wanted to try a "powerlifting style" bench with a wider grip, back arch, and a longer pause at my chest, so I just wanted to try it. I want to compete someday so I need to practice this more.
    60kg 1x5
    70kg 2x5

    Incline Bench
    70kg 3x5

    Pull Up - wasn't able to do as many as a couple weeks ago. Maybe a sign I'm not recovered?
    12 8 7 7 6

    Leg Curl
    50kg 3x10

    Straight Pulldown
    65kg 3x8

    Facepull
    40kg 3x12

    Hanging Raises
    3x16

    EZ Bar Curls - because why not
    25kg 3x8
     
  7. Pugilistic

    Pugilistic Silver Belt

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    I forgot to post my training for the past couple weeks. This is for today.

    Deadlift
    105kg 5
    115kg 5
    125kg 7
    115kg 5
    105kg 8

    Pause Deadlift
    100kg 3x5

    Rack Pulls
    100kg 3x5

    Bench
    75kg 5
    80kg 5
    85kg 7
    80kg 5
    75kg 8

    Incline Bench
    70kg 3x6

    Chin Up
    15 10 8

    Straight Pulldown
    65kg 3x9

    Facepull
    45kg 3x9

    Dragon Flag
    3x10

    Note: I've made up my mind that I will enter a powerlifting meet after I come back from my trip from the US. An IPF sponsored meet is held locally every January so I will train for that starting in October. I will have to be more specific with my training and get of some of my assistance stuff.
     

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