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My digital notebook
- Thread starter frystyle
- Start date
Yesterday
Muay thai
Today
Squat
70 kg x 2 x 8
70 kg x 9
Bench press
58 kg x 2 x 8
58 kg x 10
Leg up bench press
48 kg x 3 x 10
Military press
32 kg x 3 x 10
Lateral raises
5 kg x 3 x 18
Rear delt flies
5 kg x 3 x 18
Face pulls
20 kg x 3 x 16
Skullcrushers
20 kg x 3 x 16
Db flies
10 kg x 3 x 16
Muay thai
Today
Squat
70 kg x 2 x 8
70 kg x 9
Bench press
58 kg x 2 x 8
58 kg x 10
Leg up bench press
48 kg x 3 x 10
Military press
32 kg x 3 x 10
Lateral raises
5 kg x 3 x 18
Rear delt flies
5 kg x 3 x 18
Face pulls
20 kg x 3 x 16
Skullcrushers
20 kg x 3 x 16
Db flies
10 kg x 3 x 16
Back to logging since I am joining the deadlift competition.
Had a few injuries in 2016 and the beginning of 2017 that forced me to deload the weight I was using on the compound lifts. I am now somewhat back at or a little over my previous 1RM's. I will post video's in my log to get form checks cause I don't want to be hindered by nagging injuries again.
All right, time to quit with the excuses and lets talk about the fun stuff, current 1 rep maxes:
Squat: 126 kg
Bench press: 85 kg
Deadlift: 151 kg
Military press: 65 kg
Had a few injuries in 2016 and the beginning of 2017 that forced me to deload the weight I was using on the compound lifts. I am now somewhat back at or a little over my previous 1RM's. I will post video's in my log to get form checks cause I don't want to be hindered by nagging injuries again.
All right, time to quit with the excuses and lets talk about the fun stuff, current 1 rep maxes:
Squat: 126 kg
Bench press: 85 kg
Deadlift: 151 kg
Military press: 65 kg
Here is my entry for the deadlift contest, my current 1RM of 151 kg.
This is a weight where my form breaks down heavily. Could have added another kg or two but that would only make things worse.
I would love to get some formchecks to improve my form and let me pull more weight.
This is from the workout of today. I have a hard time keeping my back neutral when the weight leaves the ground.
This is a weight where my form breaks down heavily. Could have added another kg or two but that would only make things worse.
I would love to get some formchecks to improve my form and let me pull more weight.
This is from the workout of today. I have a hard time keeping my back neutral when the weight leaves the ground.
Last edited:
Starting with a LP variant of 531 as of today.
Starting training maxes:
Squat 114 kg.
Bench press 77 kg.
Deadlift 136 kg.
Military press 59 kg.
W1D1
Squat
85 x 5
96 x 3
107 x (1+) -> 5
102 x 3
96 x 3
90 x 3
85 x 5
80 x 5
73 x (5+) -> 13
Sumo DL
68 x 5
82 x 5
95 x 3
95 x 5
95 x 7
95 x 4
95 x 6
95 x 8
Gotta get used to the volume but it felt good. The right amount of reps and weight to dial in technique.
Pendlay Row
60 x 3 x 8
Cable Row
50 kg x 3 x 12
Ez-bar curls
15 kg x 3 x 15
Hammer curls
13 kg x 3 x 12
Ab wheel roll out
3 x 10
Also changed the title of my log. The previous title (Getting less weak) still stands but I was tired of looking at it.
Starting training maxes:
Squat 114 kg.
Bench press 77 kg.
Deadlift 136 kg.
Military press 59 kg.
W1D1
Squat
85 x 5
96 x 3
107 x (1+) -> 5
102 x 3
96 x 3
90 x 3
85 x 5
80 x 5
73 x (5+) -> 13
Sumo DL
68 x 5
82 x 5
95 x 3
95 x 5
95 x 7
95 x 4
95 x 6
95 x 8
Gotta get used to the volume but it felt good. The right amount of reps and weight to dial in technique.
Pendlay Row
60 x 3 x 8
Cable Row
50 kg x 3 x 12
Ez-bar curls
15 kg x 3 x 15
Hammer curls
13 kg x 3 x 12
Ab wheel roll out
3 x 10
Also changed the title of my log. The previous title (Getting less weak) still stands but I was tired of looking at it.
Last edited:
Sunday
Bench press
60 x 5
65 x 5
73 x (1+) -> 5
70 x 3
65 x 5
62 x 3
60 x 5
55 x 3
50 x (5+) -> 13
CGBP
Lots of sets
Dips
10 x 3 x 10
Ss with Lateral raises
5 x 3 x 15
Incl Db press
15 x 3 x 10
Ss with chest supported rear delt flies
Skullcrushers
15 x 3 x 15
Ss with facepulls
20 x 3 x 20
Today
Deadlift
102 x 5
116 x 3
129 x (1+) -> 4
122 x 3
116 x 3
110 x 3
102 x 3
95 x 3
88 x (5+) -> 10
Front squats
40 x 5
51 x 5
62 x 3, 5, 7, 4, 6, 8
I was toast after these. I still have doms from saturdays squats.
Pendlay Row
62 x 3 x 6
Lat pulldowns
50 x 3 x 12
Ez bar curls
20 x 3 x 12
Db curls
9 x 3 x 12
Cable crunches
30 x 3 x 12
Bench press
60 x 5
65 x 5
73 x (1+) -> 5
70 x 3
65 x 5
62 x 3
60 x 5
55 x 3
50 x (5+) -> 13
CGBP
Lots of sets
Dips
10 x 3 x 10
Ss with Lateral raises
5 x 3 x 15
Incl Db press
15 x 3 x 10
Ss with chest supported rear delt flies
Skullcrushers
15 x 3 x 15
Ss with facepulls
20 x 3 x 20
Today
Deadlift
102 x 5
116 x 3
129 x (1+) -> 4
122 x 3
116 x 3
110 x 3
102 x 3
95 x 3
88 x (5+) -> 10
Front squats
40 x 5
51 x 5
62 x 3, 5, 7, 4, 6, 8
I was toast after these. I still have doms from saturdays squats.
Pendlay Row
62 x 3 x 6
Lat pulldowns
50 x 3 x 12
Ez bar curls
20 x 3 x 12
Db curls
9 x 3 x 12
Cable crunches
30 x 3 x 12
Bench press
85 kg x 4
Yeah lol, I surprised myself there. I was hoping for 2 reps since I only had 2 solid reps with 84 last week. First 3 reps flew up and the 4th was a grinder like last weeks 3rd rep, but my butt was still touching the bench so I do count this one.
Rep pr.
85 kg x 4
Yeah lol, I surprised myself there. I was hoping for 2 reps since I only had 2 solid reps with 84 last week. First 3 reps flew up and the 4th was a grinder like last weeks 3rd rep, but my butt was still touching the bench so I do count this one.
Rep pr.
