Adam's Log

[AW]

Greetings all,

I found this forum by accident and it looks like a nice place to keep a training log. I am going to use the RTS website's training app and transfer the data here. I lift at home by myself, so it's nice to be amongst barbell enthusiasts.

Stats
Age: 37
Height: 180.5cms
Weight: 95-96kg

Best Lifts
Squat: 180kg
Bench: 130kg
Deadlift: 220kg
Press: 80kg

Other than my pressing, because of a hip injury, I am not at the strength levels above. I created a training program using the percentages and progression from the old strength theory spreadsheet (Using TM: Squat: 150kg, bench: 120kg, deadlift: 200kg). I organised the split like this:

Day 1 - squat, bench press, barbell curl
Day 2 - deadlift, bench press, barbell row
Day 3 - front squat, bench press, chins

That's about it, I hope to regain some strength, lose a little weight, and avoid any injuries!

[Wilhelm]

Welcome, @AW

I train at home too.
I like having my e-gym mates here as well.

Thanks for adding your log. +++

[AW]

Welcome, @AW

I train at home too.
I like having my e-gym mates here as well.

Thanks for adding your log. +++

Thanks mate, good to be here!

[AW]

March 7, 2018.

Squat
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5

Bench Press
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

Curls
30 x 12
30 x 12
30 x 12
30 x 12

[AW]

March 9, 2018.

Deadlift (conv)
160 x 5 @ 6
160 x 5 @ 7
160 x 5 @ 7.5
160 x 5 @ 8
120 x 3 @ 5.5
120 x 3 @ 6
120 x 3 @ 6
120 x 3 @ 6.5
120 x 3 @ 6.5
120 x 3 @ 7

Bench Press
60 x 8 @ 5.5
70 x 6 @ 6
82.5 x 4 @ 7
82.5 x 4 @ 7.5
95 x 3 @ 7
95 x 3 @ 7.5

Row
70 x 10
70 x 10
70 x 10

[AW]

March 11, 2018.

Front Squat
100 x 8 @ 8
100 x 6 @ 8.5
100 x 6 @ 8.5
100 x 6 @ 8.5

Bench Press
95 x 12 @ 8.5

Neutral Grip Bar Pull Up
BW x 8
BW x 8
BW x 8

[AW]

March 14, 2018.

Squat
127.5 x 3 @ 6.5
127.5 x 3 @ 6.5
127.5 x 3 @ 7
127.5 x 3 @ 7

Bench Press
100 x 3 @ 7
100 x 3 @ 7
100 x 3 @ 7
100 x 3 @ 7.5
92.5 x 6 @ 7.5
92.5 x 6 @ 7.5
92.5 x 6 @ 8

Curls
30 x 12
30 x 12
30 x 12
30 x 12

[AW]

March 16, 2018.

Deadlift (conv)
180 x 1 @ 6.5
180 x 1 @ 6.5
170 x 3 @ 7
170 x 3 @ 7.5
170 x 3 @ 8
130 x 3 @ 7
130 x 3 @ 7
130 x 3 @ 7
130 x 3 @ 7.5
130 x 3 @ 7.5
130 x 3 @ 7

Bench Press
62.5 x 8 @ 6
75 x 6 @ 6.5
75 x 6 @ 7
87.5 x 5 @ 7
87.5 x 5 @ 7.5
92.5 x 4 @ 8
92.5 x 4 @ 7
100 x 3 @ 8
100 x 3 @ 8

Row
70 x 10
70 x 10
70 x 10
70 x 10

[AW]

March 18, 2018.

Front Squat
105 x 5 @ 7.5
105 x 4 @ 8
105 x 4 @ 8.5
105 x 4 @ 8

Bench Press
100 x 10 @ 9

Neutral Grip Bar Pull Up
BW x 8
BW x 8
BW x 8
BW x 6

[AW]

March 21, 2018.

Squat
135 x 1 @ 5.5
135 x 1 @ 6
135 x 1 @ 6

Bench Press
107.5 x 3 @ 7
107.5 x 3 @ 7.5
107.5 x 3 @ 8.5
107.5 x 3 @ 9
95 x 8 @ 8
95 x 8 @ 9
95 x 8 @ 9.5

Curls
30 x 12
30 x 12
30 x 12
30 x 12

[AW]

March 23, 2018.

Deadlift (conv)
140 x 3 @ 6
140 x 3 @ 6
140 x 3 @ 6.5
140 x 3 @ 6.5
140 x 3 @ 7
140 x 3 @ 7

Bench Press
62.5 x 8 @ 6
75 x 6 @ 7
75 x 6 @ 7
87.5 x 5 @ 7
87.5 x 5 @ 7.5
100 x 3 @ 8
100 x 3 @ 8
112.5 x 1 @ 9
112.5 x 1 @ 9

Row
80 x 8
80 x 8
80 x 8

[mbasic]

That's some good front squatting there....

[AW]

That's some good front squatting there....

Thanks man, it's not my most elegant lift but it has done the job for me while my BSQ has been out of action. This training cycle I have cheated a little by using straps to grip the bar, mainly to save my wrists for all the bench pressing I have been doing

[AW]

March 25, 2018.

Front Squat
112.5 x 3 @ 7
112.5 x 2 @ 8
112.5 x 2 @ 8.5
112.5 x 2 @ 9

Bench Press
100 x 12 @ 10

Neutral Grip Bar Pull Up
BW x 8
BW x 8
BW x 6
BW x 6
BW x 5

[AW]

March 28, 2018.

Squat
120 x 1
140 x 1
160 x 1
170 x 1
180 x 1

Bench Press
105 x 2
105 x 2
105 x 2
97.5 x 5
97.5 x 5
97.5 x 5

Curls
30 x 12
30 x 12
30 x 12
30 x 12

[AW]

March 30, 2018.

Deadlift (conv)
140 x 1
180 x 1
200 x 1
215 x 1

Bench Press
65 x 5
77.5 x 4
92.5 x 3
97.5 x 3
97.5 x 3
105 x 2
105 x 2

[AW]

April 1, 2018.

Bench Press
100 x 1
120 x 1
130 x 1

Front Squat
100 x 1
120 x 1
140 x 1

Neutral Grip Bar Pull Up
BW x 8
BW x 8

[AW]

April 12, 2018.

Squat
126 x 5
126 x 5
126 x 5
126 x 4
126 x 4
126 x 4
126 x 4
126 x 4
126 x 4

Deadlift (conv)
161 x 3
161 x 3
161 x 3
161 x 3

Row
80 x 8
80 x 8
80 x 8
80 x 8

[AW]

April 13, 2018.

Bench Press
91 x 5
91 x 5
91 x 5
91 x 4
91 x 4
91 x 4
91 x 4
91 x 4
91 x 4

Standing Military
60 x 4
60 x 4
60 x 4
60 x 4

Neutral Grip Bar Pull Up
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

[AW]

April 15, 2018.

Squat
126 x 2
135 x 2
144 x 2
153 x 1
153 x 1

Bench Press
91 x 2
97.5 x 2
104 x 2
110 x 1
110 x 1

Curls
32.5 x 8
32.5 x 8
32.5 x 8

Notes:
I had programmed an extra single at 90% for bench press, but the second single at 85% felt so bad I did not bother. I dislocated my right thumb over a week ago and have had to use suicide grip when bench pressing. I cannot seem to get the same tension at higher percentages with that grip. Squats are fine with a thumb-less grip, and deadlifts I need to use straps.