TheDuke's log

A place to track your progress, or lack thereof

Moderator: Chebass88

Post Reply
TheDuke
Registered User
Posts: 744
Joined: Sun Mar 11, 2018 4:11 pm
Age: 33

TheDuke's log

#1

Post by TheDuke » Sun Mar 18, 2018 10:01 am

6'3, 260-265 lbs, 27 years old.
Started SSLP at a lean 190-195 lbs (did some running and calisthenics).
Athletic background as a kid and a young teen.

-------04.11.2019. Update 104 kg, 35.5 inch waist. Happy :)

Current e1rms
Bench 135 kg
Squat 160 kg
Deadlift 200 kg
Press 75-80 kg

Looking forward to build some strength in the next couple of months, with slow bulk keeping eye on my waist. - - - - - - -

-------
28.11 2020
94 kg, 33.5 inch waist. Feeling healthy and athletic, no aches and pain in my body.
My lifts went down, but I expected that.
Gym is closed for few weeks, so hoping to do some calisthenics and running, maybe lose a few more pounds.
------

Been strength training for around year and a half, with multiple resets, tweaks etc... never really transitioned to intermediate.
Run myself into the ground few times with grinding SSLP, this times hope to do it smart finally.

Best lifts:
Squat 158 kg 3x5
Deadlift 175 kg x5
Bench 130 kg x5, 145 kg x1
OHP 87.5 kg x4

Currently re-runnning LP on Squat and Bench due to mild AC joint injury.
Deadlifts are also on LP, once a week, in the middle day. Couldn't do them for months cause of a back injury, finally going fine. Currently at 160 kg x5.
OHP has stalled at 82.5 kg 3x5.

Current training program:
Day 1
Bench 3x5 + 1-2 back offs (-10%), Squat 3x5, Chins 3-5 sets x 3-5 reps (never to failure), LTE 2 sets x 8-10, Curls 2-3 sets x 8-10

Day 2
OHP x1@8, 4x5@ 70%, Deadlift x5 (LP), x5 back off (-20 %), Hammer curls 2-3 sets x 8-10

Day 3
Bench 3x5 + 1 back off (-10%), Squat 3x5, Chins 3-5 sets x 3-5, OHP 3x5 @ 70%, Curls 2-3 sets x 8-10

Planning to do this and when it gets heavy transition to HLM, then HPS after HLM stops working.

So yesterday I did:

Bench 3x5 117.5 kg, one back off 107.5 kg x5

Rested about 3-4 minutes between top sets. Feeling good, first set @7.5-8, last set @8-8.5... rested around 2.5 minutes before the back off set.
Working on tightness and keeping my shoulders on the bench.

Squat 3x5 127.5 kg (beltless)

First two sets were good. Rested around 4 minutes between sets which is short for me - I used to take 7-9 minutes between sets.
Last set was good except the last rep, lost my tightness and tight back which lead to an ugly grind.
Gonna use a belt next squat workout.

Chins 4x4, these felt heavier than usual...

2 sets of LTE and 3 sets of DB curls... nice pump.
Last edited by TheDuke on Sat Nov 28, 2020 4:21 am, edited 3 times in total.

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: TheDuke's log

#2

Post by Wilhelm » Sun Mar 18, 2018 10:06 am

Welcome to the site, and thank you for adding your log, @TheDuke +++

There are lots of people here who can help you do it a smart way.

For my part, i can offer encouragement. :lol:

Go, TheDuke!

TheDuke
Registered User
Posts: 744
Joined: Sun Mar 11, 2018 4:11 pm
Age: 33

Re: TheDuke's log

#3

Post by TheDuke » Sun Mar 18, 2018 10:12 am

@Wilhelm thanks!
First time posting my log so pretty excited. All suggestions are welcome!

TheDuke
Registered User
Posts: 744
Joined: Sun Mar 11, 2018 4:11 pm
Age: 33

Re: TheDuke's log

#4

Post by TheDuke » Mon Mar 19, 2018 3:03 pm

Not a good day today.

Since I failed OHP three times in a row at a 83.7 kg, for a set of five, I changed it to HPS scheme... single @8, and 4 s x 5 r @70%. And 2-3 sets of five @70% on Day 3.
So last time was 85 kg x1, 66 kg 4x5. No problem.

Today when warming up 80 kg felt heavy... few weeks back I was doing that weight for 5x5???
Anyway, still decided to hit 85 kg, did it, but harder than expected... I mean really hard, like @9.5 .
Backed off to 62.5 kg and did 4x5 no problem, 2.5-3 minutes rest between sets.

I may wanna back off that single next time to around 81-82.5 kg, since my 1RM is probably around 90 kg currently.

Deadlift was a fail also.
Warm ups felt okay, but at working set 162.5 kg first rep felt hard, and on the second I lowered the bar soon as I lifted it off the ground... felt my back wasn't in proper extension.

Rested few minutes trying to concentrate for another try, did 3 reps and decide it to call it a day since rep 4 and rep 5 would have probably been ugly grinds.
Than did a back off set 130 kg x5 DOH, no problem (using straps for a top set).

Was really pissed off, but hey, at least I didn't hurt myself.
Bad day, could not concentrate to get in a proper extension.
Oh well, I hope I'm gonna crush it next time.

Did 2s x 8r 17.5 kg DB hammer curls and went home.

TheDuke
Registered User
Posts: 744
Joined: Sun Mar 11, 2018 4:11 pm
Age: 33

Re: TheDuke's log

#5

Post by TheDuke » Thu Mar 22, 2018 4:55 am

Yesterday:

Bench 118.7 kg 3x5, back off 108 kg x5

Third set was the easier than the first two because I had a better arch and tightness. One tip for those who don't get a hand off in the bench - set as high as you can, let the bar be above your neck. That way when you unrack the bar you keep your tightness and your shoulder depressed and down.

Squat 130 kg 3x5
Easier than 127.5 kg last time. I put a belt on this time and it really helped. Satisfied with these, good control and tight.
Working on that stretch reflex from the bottom, as fast as I can.

OHP 2x5 @70 %

Few sets of chins and DB curls. Nice and easy.

Two days of rest till next workout.
Last edited by TheDuke on Sun Mar 25, 2018 8:17 am, edited 1 time in total.

TheDuke
Registered User
Posts: 744
Joined: Sun Mar 11, 2018 4:11 pm
Age: 33

Re: TheDuke's log

#6

Post by TheDuke » Sun Mar 25, 2018 8:17 am

Yesterday:

Bench 3x5 120 kg, back off 110 kg x5.

May switch to HLM for bench...
Day 1 -> Bench LP; Day 3 -> 90 - 92 % of Day 1, 4-5 sets x 5 reps.

Squat 3x5 133 kg. These feel good.

LTE + DB curls.

Hoping to smash deadlift tommorow!

TheDuke
Registered User
Posts: 744
Joined: Sun Mar 11, 2018 4:11 pm
Age: 33

Re: TheDuke's log

#7

Post by TheDuke » Fri Mar 30, 2018 5:37 am

Last two training days:

OHP 3x5, 3x4 62.5 kg

I have some pain in the back of the left shoulder while in the bottom position and when initiating the move on heavier weights so decided not to do a heavy single when a warm up at 70 kg felt painful.

Deadlift 163 kg x5... not as easy as I thought it would be. Definitely need to video my form since I felt that my back may have been a bit round on the last rep.


Second training session:
Bench 121.2 kg 3x5 , back off 110 kg x5

These are getting heavy, RPE last set @9, first set @8-8.5

Squat 135 kg 3x5 solid, knees were caving in on few reps... need to work on that.

Chins + DB curls.

Probably gonna switch to HLM soon, bench first.

TheDuke
Registered User
Posts: 744
Joined: Sun Mar 11, 2018 4:11 pm
Age: 33

Re: TheDuke's log

#8

Post by TheDuke » Sat Mar 31, 2018 4:51 pm

Bench 122.5 kg 2x5, x4 .... 110 kg x5, 105 kg x5

First set with 122.5 kg was heavy, Iike @9... I did one more set of fives, also heavy, and the last set at the 4th rep I hit @10 so did not try the fifth rep.

Hit the uprights in the second set and last set, was too high on the bench.

Weak tightness and weak leg drive today, moving my bench definitely to HLM regardless. May even have a top set, will see.

Back offs felt shitty also, bad control and weak tightness. Bad benching day.

Squats 138 kg 3x5... these were nice and solid. Good tightness, last rep of the last set was heavy... gonna switch them also soon to HLM.

OHP 3x5 60 kg, just a little more pressing volume since I will take two days off.

Chins and DB curls, nice pump.

Gonna repeat bench next session.

TheDuke
Registered User
Posts: 744
Joined: Sun Mar 11, 2018 4:11 pm
Age: 33

Re: TheDuke's log

#9

Post by TheDuke » Tue Apr 03, 2018 3:26 pm

Bench 122.5 kg 3x5, back off 110 kg x6

Bench felt way better than last time, good tightness and arch.
First set was @8, last working set @8.5.
Rested 5 minutes between sets.

Had to wait a lot for the bench and deadlift, the gym was crowded.
The deadlift platform is shit, could not center the barbell so gave up after I pulled 165 kg x1 and the barbell just rolled asymmetrically.
Did not have the patience and just did some chins and curls and went home.

TheDuke
Registered User
Posts: 744
Joined: Sun Mar 11, 2018 4:11 pm
Age: 33

Re: TheDuke's log

#10

Post by TheDuke » Sat Apr 14, 2018 1:01 pm

Been kinda lazy lately to post here, and generally spending less time on the net...

Current lifts:
Bench 125 kg x5
Squat 145 kg x5

Deadlift is a mess... last successful workout was 162,5 kg x5, last two times I tried to pull 165 kg but could not get in a good position... having problems with back extension and belt position.

OHP doing a bunch of volume with 60 kg... gonna bring the heavy single back soon since my shoulder is better now.

Current programming is some sort of HLM version:

Day 1
Bench - top set x 3-5 reps, 3 back off sets 10-15 % less than a top set
Squat - same like bench, except maybe a set less.
Chins
DB bench press 3 x 8-10
DB curls

Day 2
OHP x1 @7-8, 30-40 reps in sets of 5 and 4 around 70 % 1RM
Deadlift top set 1-3 reps @7-8, + 2-3 sets back off... probably around 70-75 % 1RM
LTE + DB Hammer curls

Day 3
Bench, maybe a single @7-8?... and something like 4-5 sets x 5 reps similar to Day 1 back off sets - @7-8
Squat 3-5 sets x 5 reps... similar like bench
Chins +/or DB curls

I lost some weight... around 118 - 119 kg now. Would like to maintain or gain slowly, but not going to force anything... gonna listen to my body (not overeating or starving).

TheDuke
Registered User
Posts: 744
Joined: Sun Mar 11, 2018 4:11 pm
Age: 33

Re: TheDuke's log

#11

Post by TheDuke » Mon Apr 23, 2018 2:23 pm

Saturday

Bench 125 kg x5 @9.5
112.5 kg 3x5... Last set easiest, RPE @8

Chins plus curls.


Today
Squat 150 kg x4 @9
130 kg 3x5... Solid.

OHP 77.5 kg x1 @8 I think... Density block 9 minutes with 62.5 kg... Bunch of triples and doubles.

LTE + curls.

TheDuke
Registered User
Posts: 744
Joined: Sun Mar 11, 2018 4:11 pm
Age: 33

Re: TheDuke's log

#12

Post by TheDuke » Sun May 06, 2018 12:34 pm

Bench 130 kg x5
Bodyweight around 119 kg... Last time I benched this I was around 125 kg (few months ago), so PR I guess.

Will post video later.

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: TheDuke's log

#13

Post by Wilhelm » Tue May 08, 2018 8:45 pm

TheDuke wrote: Sun May 06, 2018 12:34 pm Bench 130 kg x5
Bodyweight around 119 kg... Last time I benched this I was around 125 kg (few months ago), so PR I guess.

Will post video later.
Nice.

TheDuke
Registered User
Posts: 744
Joined: Sun Mar 11, 2018 4:11 pm
Age: 33

Re: TheDuke's log

#14

Post by TheDuke » Wed May 09, 2018 11:41 am

@Wilhelm I can’t post the video from my phone, when I go to add files, dunno why...
Will upload later on youtube and post a link.

Switching soon to Montana method.

TheDuke
Registered User
Posts: 744
Joined: Sun Mar 11, 2018 4:11 pm
Age: 33

Re: TheDuke's log

#15

Post by TheDuke » Thu May 10, 2018 3:05 pm



Bar path on the 4th rep went a bit low, towards to abs, so I had to reset my position before the 5th rep.

TheDuke
Registered User
Posts: 744
Joined: Sun Mar 11, 2018 4:11 pm
Age: 33

Re: TheDuke's log

#16

Post by TheDuke » Sun May 13, 2018 9:47 am

In few days starting The Montana method, really excited.

3 times per week. I'll add LTE's on H day, DB bench press on P day and Press on S day.

TheDuke
Registered User
Posts: 744
Joined: Sun Mar 11, 2018 4:11 pm
Age: 33

Re: TheDuke's log

#17

Post by TheDuke » Tue May 15, 2018 3:18 am

Yesterday did some testing for e1rm... Need it for The Montana method.

squat 153 kg x3 @9-9.5 ... e1rm 170 kg
deadlift 170 kg x1 @8- 8.5... will use 180 kg for e1rm

bench e1rm 150 kg from 130 kg x5... will use 135 kg for the first power day.

starting in saturday officially... excited to see how I'm gonna progress from now

TheDuke
Registered User
Posts: 744
Joined: Sun Mar 11, 2018 4:11 pm
Age: 33

Re: TheDuke's log

#18

Post by TheDuke » Sun May 20, 2018 6:57 am

first day of The Montana method program...

Bench 105 kg 7s x 5r easy... 2-3 minutes rest between sets
Squat 120 kg 6s x 5r not so easy like bench but still got it without problem... 3-4 minutes rest between sets. hoping it will improve my conditioning
Chins + LTE + curls... not going to failure on any of these

TheDuke
Registered User
Posts: 744
Joined: Sun Mar 11, 2018 4:11 pm
Age: 33

Re: TheDuke's log

#19

Post by TheDuke » Mon May 21, 2018 2:52 pm

P day
Bench 135 kg x1 @7.5
Squat 150 kg x1 @8

Deadlit 162.5 kg x1 @7.5
then 135 kg 5x4... felt good, hoping to improve work capacity

DB bench 3 sets 8-10 reps... working on that mind and muscle thing, feeling them pecs... nice pump
Hammer curls 2 sets x 9 reps

heavy singles on bench and squat felt good, nice confidence booster

TheDuke
Registered User
Posts: 744
Joined: Sun Mar 11, 2018 4:11 pm
Age: 33

Re: TheDuke's log

#20

Post by TheDuke » Thu May 24, 2018 3:53 am

Bench 120 kg x3, rest 30 s than x1 paused... Repeat x3
Easy

Squat 135 kg 5x3... Hm not so easy, last set was like @9.
Solid form and tightness though

Density block press + chins and some curls after

First week of the Montana method over, feels good!

Post Reply