Weak1 Log

So the bad news is that I am no longer going to enjoy the regular gym outing 2-3 times a week. I don't have a bench so I will be floor pressing instead of Bench Pressing (until I can get a bench). I don't have enough overhead clearance so I will be Z pressing instead.

The good news is that I can likely train more often. So my plan is going to be a daily undulating progression (3 days a week with an added BB day on Saturday) with the following exercises:

Squat
Floor Press
Deadlift

I will add a BB day on Saturday to include z-presses, pull-ups, push-ups, curls and bent over rows.

I will likely do cleans as a warm up each day, so nothing crazy but I will likely try to progress as much as possible on these.

I have enjoyed a good run of some variations of the lifts in various volumes and definitely feel good about where I have come. I've returned to a good weight (about 94.5Kg) right now. My DL feels strong, my squat is still meh, but I know its improved, and my bench has been definitely improving. This will also allow for more time on the hills while I get ready for my first rugby tournament on April 29.

I plan to add some variations where I see fit. Likely at the end of the session to add some volume if I'm feeling good, but without sacrificing my next day's workout.
 
March 20, 2017

I missed logging a few sessions. Here's what I got in today.

Hang power cleans
45x8
95x5
115x4
135x3
155x3
185x1
195x1
205x1
155x4x6

Front Squat
135x10
155x5
185x3
205x1
225x1
245x1
275x1 PR!
165x12

DB Bench Press
60x10x2
60x8x2

Seated Row
120x12x4
 
Good substitutes. I haven't done Z Presses in forever, but I think my OHP was it's best from an absolute strength perspective when I did them more consistently.

Sounds like a similar layout to the Cube method where you have a heavy, speed, and repetition day for one of the corresponding main lifts with a 4th day for hypertrophy work
 
Good substitutes. I haven't done Z Presses in forever, but I think my OHP was it's best from an absolute strength perspective when I did them more consistently.

Sounds like a similar layout to the Cube method where you have a heavy, speed, and repetition day for one of the corresponding main lifts with a 4th day for hypertrophy work

Yes. As I read more and more about the basics or progression in its many forms I am realizing that these e-books are just fancy regurgitations of them.

Yesterday's workout was at the gym since I was off work and my wife wanted to go, so we went.

I am dropping the deadlift in it's conventional form too, since I only have 300 pounds of weight for now. I will be doing a lot of cleans, rows, and deadlift variations in its stead.
 
Haha very true. Every major program uses some kind basic prioritization method with a new name to catch your eye
 
Which is why its silly to shit on them so much. The true value of the program is only tested if its done properly, with effort and consistency over time.
 
March 25, 2017

H. Power Clean
45x5
95x5
115x5
135x3
155x5x5

F. Squat
135x5
155x3
185x8x4

Bench
135x5x2
160x8x4

CRS
65x8x4
 
March 26, 2017

Squat
45x5
135x5x2
225x3x2
245x1
275x1
295x1
315x1
345x1 PR!
225x12

OHP
45x8
95x5
115x8, 8, 6, 5

DB Bench
60x8x4

Seated Row
150x8x4
 
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Congrats on the squat PR!
Thanks man. Was still a bit tight from volumous front squats the day before. Someone asked me where I think my squat is right now. I told them 355-360. I think this tells me I'm not far off.
 
April 1, 2017

Basement training

H. Power Clean
45x5
95x5
115x3
135x3
155x1
175x3x6

F. Squat
135x5
155x3
175x1
190x8x4

Floor Press
45x10
95x8
115x6
135x3
155x5x5
 
April 2, 2017

Gym training

Squat
45x10
135x8
225x5
245x2x5 Paused

Bench
45x10
115x10
135x8
155x6
185x3
205x1
235x1 Gym PR!
165x10

Row
135x8x5
 
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April 4, 2017

Basement works

H. Power Clean
45x8
95x5
115x3
135x8x4

F. Squat
135x5
165x3
185x2
205x5x5

Floor Press
135x5
155x3
175x3x6

Plate Curls
25x15x3
 
Apr 7, 2017

H. P Clean
85x5
105x5
125x5
145x5
170x3
145x8

Front Squat
110x5
135x5
160x5
190x5
220x3
190x8

F. Press
75x5
95x5
115x5
130x5
155x3
130x8

P. Shrugs
255x8x4
 
April 9, 2017

H. P. Clean

85x5
105x5
135x5
155x5
175x5

F. Squat
110x5
140x5
165x5
195x5
225x5

F. Press
85x5
95x5
115x5
135x5
155x5

High Pulls
65x12x4

Press
95x5
115x3
135x3
155x2 PR!
95x12

Trap Bar DL
135x12
225x10
315x8
405x4
315x8
225x12
 
April 11, 2017

F. Squat
115x5
145x5
165x5x2

Z Press
45x5
55x5
65x5
75x5

Row
95x5
115x5
135x5
155x5

Front Plate Raise
25x25x2

Lateral Plate Raise
10x15x2

Plate Curls
25x15x2
 
Staying with my front squat, clean and floor press regimen, I might as well get really strong in those, right? Can't hurt.

My plan is to start with a weight I know is in the cards and work backwards. Like @JimRussel explained in his approach to his attempts.

So I think a 315 front squat is a possibility and so that's my goal. I base all my reps and sets around hitting that number in about 9-10 weeks. Right now I have a 1 rep max at 275, which I actually accomplished.

Anyway, moving along!
 
April 13, 2017

H. Power Clean
85 x5
105 x5
130 x5
150 x5
175 x3
150 x8

F. Squat
115 x5
140 x5
170 x5
195 x5
230 x3
195 x8

F. Press
80 x5
95 x5
115 x5
135 x5
160 x3
135 x8

BB Curls
45x12
55x10
65x8

That is all I had time for. Was late at night and I was leaving for London at 4am. But 230 felt easy peasy. Floor press is light and cleans are coming along.
 
April 17, 2017

H. Power Clean
90 x5
110 x5
130 x5
155 x5
175 x5

F. Squat
115 x5
145 x5
175 x5
200 x5
230 x5

F. Press
80 x5
100 x5
120 x5
140 x5
160 x5

High Pull
85x8x4

WGFloorPress + CGFloorPress
85x8+8x4
 
April 19, 2017

Front Squat
135 x5
145 x5
175 x5
175 x5

Z-Press
50 x5
60 x5
70 x5
80 x5

BOR
100 x5
120 x5
140 x5
160 x5

Plate Front Raise
45x12x3

Lateral Plate Raise and Holds
10x12x3

BB Curls
55x12
65x10
75x8 This is the only PR that counts!
 
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