Bolder's Training Log

[Bolder]

Goals right now: I want to get stronger and lose weight. When I start stalling then I go back up to maintenance then back to losing weight.

Squats w/o belt: 230 x 8 x 2 @7.5 (Going up to 265 next week)
TnG Bench: 185 x 8 x 1 @9, 175 x 8 x 2 @7.5 (Going up to 195 next week)
TnG Deadlifts w/o belt: 275 x 8 x 1 @9, 255 x 8 x 2 @6.5 (Going up to 280 next week)
Assisted Chin ups: 170 x 8 x 1, 160 x 8 x 2 (Staying on 160 to complete 3 sets).

[Wilhelm]

Welcome to the site, @Bolder!

Thank you for adding your log. +++

[Bolder]

Welcome to the site, @Bolder!

Thank you for adding your log. +++

Thanks mate.

I found this website through Barbell Medicine.

[Bolder]

Did some light pause squats, close-grip benching, and pendlay rows yesterday. Not going to bother recording it.

My session was kinda shit. I wanted to squat more, but my quads were so sore and my knees felt pretty achey. I've also wanted to press overhead at the end of the session, but my tri's were kinda too sore as well.

[Bolder]

Feeling strong, but my right knee is bugging me.

Squats w/o belt: 275 x 4 x 1 @9.5, 260 x 4 x 1 @9 (Going up 295 next week)
TnG Bench: 225 x 4 x 1 @9.5, 215 x 4 x 1 @8.5 (Going up to 240 next week)
Deadlifts w/o belt: 345 x 4 x 1 @8, 330 x 4 x 1 @6.5 (Going up to 365 next week)
Overhead Press: 65 x 8 x 3 (Kept the rest short and blood flow, 90 next week).

Finished the workout under an hour.

[Bolder]

Squats w/o belt: 265 x 4 x 1 @9.5 (only worked up to it, i was meant to do it for 2 sets of 8, but my knees started to hurting...).
TnG Bench: 195 x 8 x 3 @8.5 (Felt strong on the bench, but my left pec is a little tender, I think I may need to start pausing soon...).
Deadlifts w/o belt: 345 x 4 x 1 @9 (It was hard in the last two sets, my grip was giving out).
Neutral Chins Assisted: 160 x 8 x 3 (Unusual arm pump).

And of course drank a lot of milk, it's the cheapest protein source in Australia for a broke dimwit like me...

[Bolder]

Had no money to go to the gym. I pay casually. However, I got in two workouts over two weeks.

Squats w/o belt: 290 x 4 x 1 @9 (Could've gone higher, but played it with safe since I didn't work out much)
TnG Bench: 235 x 4 x 1 @9.5 (Felt miracously heavy)
Deadlifts w/o belt: 355 x 4 x 1 @9 (Shitty grip strength).

Some arm stuff.

[Bolder]

Despite not going to the gym much, I'm making some progress... Hopefully, the financial situation is sorted out.

Squats w/o belt: 260 x 8 x 2 @8 (Going up 265, taking it slow)
TnG Bench: 200 x 8 x 3 @7.5 (Felt great)
Deadlifts w/o belt: 295 x 5 x 1 @9 (this weight is usually light, but somehow it felt heavy, so I discontinued doing deads because I felt like my recovery was shot).

Did Back and arm stuff.

[Bolder]

Knee pain is becoming more absent, but I still have to be careful. Felt some left pec tightness today though. Deadlifts were completely shit; having no chalk makes the deadlift harder. I don't even use straps (which I don't have) and belt (which I have; may use it once I cross 350+ on squats). Failed to complete 4 reps on deadlift; only have gotten 1.

Squats w/o belt: 310 x 4 x 1 @9, 295 x 4 x 1 @9
TnG Bench: 240 x 4 x 1 @10, 230 x 4 x 1 @9
Deadlifts w/o belt: 375 x 1 x 1 @10, 355 x 4 x 1 @10

Did some shoulder and calf stuff.

[Wilhelm]

Good putting in work, @Bolder
Good to hear things seem to be getting settled for you.

Hope the knee continues to mend.
Being slower and careful is faster for progress in the long run.
Sounds like you know that.

[Bolder]

<r><QUOTE author="Wilhelm" post_id="76204" time="1525105630" user_id="192"><s>

</s>
Good putting in work, @Bolder
Good to hear things seem to be getting settled for you.

Hope the knee continues to mend.<br/>
Being slower and careful is faster for progress in the long run.<br/>
Sounds like you know that.

</e></QUOTE>
Sorry for the long wait, haven't logged into this website for over a month

Anyways, I was away from the gym for four weeks... The first two weeks compromised of having extreme knee pain. The second half compromised of having no money to go to the gym... Trust me, I am committed to lifting, but it was not in the cards for me.

Anyways, I scrapped up a bit of financial cash flow... still do have a job though... Managed to get a workout in today. Hopefully, I am financially stable over the next eight weeks or so...

First day back into training, today...

Just some Light squats, bench, deads, and assisted chin ups.

[Bolder]

Well again, I had no money to pay for the gym, casually.

Been at it for a month, didn't work out for almost two months before then, and coming back to squatting my knees started to hurt again. My mother has her lift a bit on track, which of course has an effect or correlation of how often I could go to the gym casually.

As of the past month, my life has been very well stabilized. I feel like I am at arm's length now to get a part-time job to support my lifting journey, finally (or rather hopefully).

Recent workout (yesterday):
recorded as weight x reps x sets

Squat: 220 x 5 x 3 (without any belt)
Bench Press: 220 x 5 x 3 (same as my squats lol, reps were done in a touch and go fashion)
Deadlift: 330 x 5 x 1 (stop and go; resetting each rep. And of course, without a belt).

Trying to milk out LP and soon after Heavy Light Medium, and probably move onto the Bridge.

[Bolder]

Did a light session from last thursday some light tempo squat (175 x 5 x 3), voluminous ohp (75 x 5 x 5+, AMRAP SET: 12 reps), barbell row (90 x 8 x 1, 110 x 8 x 1, 130 x 8 x 1).

Anyways todays session consistent of:

Squat: 240 x 5 x 3
Bench Press: 225 x 5 x 3
Deadlift: 340 x 5 x 1

Some pull-ups and arm stuff

[Bolder]

I shouldn't train today, because I felt pretty fatigued, now my right knee is aching a bit, but it's not as worst as it used to be before. I should also take squats slowly. Sadly today, I've failed on the bench (should've never asked for a spot on the second set; should've kept doing it racking myself) and deadlifts (only got two reps). The spotter racked the bar to close to the hooks, I've hit the hooks for a few reps on the bench (massive misgroove).

Anyways todays session consistent of:

Squat: 265 x 5 x 3 (shouldn't jump up weight to fast, gonna last it down and add 10lbs per squat session, not 20 lol).
Bench Press: 231 x 5, 4, 2 x 3 (gotta repeat it, next week)
Deadlift: 355 x 2 x 1 (grip started failing).

[Bolder]

Squat: 175 x 5 x 3 (i tried low bar my knees hurted, then high bar, then suddenly my knees stopped hurting? perhaps high bar squats are my new groove. I'll continue progressing on high bar squats, hopefully, once I get the job, I could buy oly shoes for squats).
Bench Press: 230 x 5 x 3 (strained my back on the second set, but first and last set was pretty hard)
Deadlift: pretty fatigue, don't want to risk a back injury, and I've also been battling with a cold/flu for a few days.

Did some assisted pull ups and arms.

[Bolder]

Knees hurt when I squatted the bar, but got a little better as I went along. Sometimes I gotta push myself, not hurting as much before. As for bench pressing, it felt great, but got a little grindy on the second set, first and the third set was great. Now for deadlifts, I struggled too much, and the grip was giving out a lot. Earlier when I was squatting 275 for reps, my left palm started hurting... it could be from that. I was planning to deadlift 360 for reps, but nope.

Squat: 275 x 5 x 3 (alright)
Bench Press: 235 x 5 x 3 (good)
Deadlift: 310 x 5 x 1 (felt pretty hard)

Then I did some shoulder raises.

Gonna try to lift on Mondays, Wednesdays, and Fridays. Tuesdays, Thursdays, and Saturdays may not be the best. As I could potentially get a weekend shift, but I haven't gotten any jobs yet...

And I'm not sure, when I'm gonna start doing the bridge, as I'm doing a bit of Heavy/Light/Medium.

[Bolder]

From yesterday's workout

Squat: 290 x 5 x 3 (knees felt a little achey, but the weight is feeling good)
Bench Press: 240 x 4 x 1 (failed on the fifth rep, didn't continue on the two sets)

Some face-pulls and arms stuff.

That's all.

Didn't have time for deadlifts, I had an appointment that was pretty soon, it went okay.

[Bolder]

knees hurt, but funnily enough, it got better after I was done squatting. My lifts are starting to stall time to switch over to the bridge from Heavy/Light/Medium, next week.

Squat: 310 x 5 x 3
Close Grip Bench: 200 x 5 x 1
Deadlift: 330 x 1 x 1

Only one set on bench and deadlift felt pretty fatigued.

[Bolder]

Practiced using RPE on Friday to prepare for the bridge (from Barbell Medicine).

Deadlift w/o Belt: 310 x 2 x 1, 355 x 3 x 1 @ RPE 10, 330 x 3 x 1 @ RPE 9.5, 310 x 5 x 1 @ RPE 8 (my gym not allowing chalk is making deadlifts problematic for me and also I'm doing stop, and go, and that doesn't help much).
TnG Bench: 240 x 3 x 1 @ RPE 9
1ct Paused Bench: 220 x 5 x 1 @ RPE 7.5 (pause bench felt surprinsly easier than touch and go bench)

[Bolder]

Starting the bridge... gonna run two low-stress weeks (week one schemes done twice) to get used to the bridge and settle in.

Week 0, Day 1.

Squat w/ Belt: 320 x 2 x 1 @ RPE 7 (knees started hurting...)
Closegrip Bench: 200 x 5 x 1 @ RPE 7.5, 205 x 5 x 1 @ RPE 8.5
Rack Pulls, Midshin: 310 x 5 x 1 @ RPE 7.5, 320 x 5 x 1 @ RPE 8.5