Hello, new on here
Bulking my way up after being light for too long (still a bit under 70kg at 5’7”, pretty lean)
Getting strongerer
Getting hencherer
Ben’s Training Log
Moderator: Chebass88
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Ben0090
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- Joined: Tue Oct 08, 2019 12:10 am
- Location: UK
- Age: 26
Ben’s Training Log
Last edited by Ben0090 on Tue Nov 26, 2019 9:58 am, edited 1 time in total.
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Ben0090
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- Posts: 14
- Joined: Tue Oct 08, 2019 12:10 am
- Location: UK
- Age: 26
Re: Ben’s Training Log
Monday 7th October
Day 1
Face Pulls
15kg x 30
20kg x 20
20kg x 15
Comp Squat
100kg x 1 @6
104kg x 1 @7
108kg x 1 @8
90kg x 4 @6
92kg x 4 @7
94kg x 4 @8
90kg x 4 @7
90kg x 4 @7
Comp Bench
77kg x 1 @6
80kg x 1 @7
82kg x 0 @see below
67kg x 4 @6
69kg x 4 @7.5
70kg x 4 @8.5
66kg x 4 @7
66kg x 4 @7
66kg x 4 @7
Neutral Grip Chinups
Bw x 11 @8
Bw x 10 @8
Bw x 9 @8
Ez Bar Curls Myo
30kg x 13/4/4/4/4/4
Misgrooved my bench top single, pushed back towards the rack but didnt flare properly at the same time, bailed... strength is there for 82kg @rpe8, just an error
The ramping 4’s took a bit of a hit just after that bail, but the load drop backoffs were better
Deads and press today, looking forward to it
Day 1
Face Pulls
15kg x 30
20kg x 20
20kg x 15
Comp Squat
100kg x 1 @6
104kg x 1 @7
108kg x 1 @8
90kg x 4 @6
92kg x 4 @7
94kg x 4 @8
90kg x 4 @7
90kg x 4 @7
Comp Bench
77kg x 1 @6
80kg x 1 @7
82kg x 0 @see below
67kg x 4 @6
69kg x 4 @7.5
70kg x 4 @8.5
66kg x 4 @7
66kg x 4 @7
66kg x 4 @7
Neutral Grip Chinups
Bw x 11 @8
Bw x 10 @8
Bw x 9 @8
Ez Bar Curls Myo
30kg x 13/4/4/4/4/4
Misgrooved my bench top single, pushed back towards the rack but didnt flare properly at the same time, bailed... strength is there for 82kg @rpe8, just an error
The ramping 4’s took a bit of a hit just after that bail, but the load drop backoffs were better
Deads and press today, looking forward to it
Last edited by Ben0090 on Wed Oct 09, 2019 11:31 am, edited 4 times in total.
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BenM
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- Age: 47
Re: Ben’s Training Log
Welcome!
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Ben0090
- Registered User
- Posts: 14
- Joined: Tue Oct 08, 2019 12:10 am
- Location: UK
- Age: 26
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Ben0090
- Registered User
- Posts: 14
- Joined: Tue Oct 08, 2019 12:10 am
- Location: UK
- Age: 26
Re: Ben’s Training Log
For clarity
Comp lifts are ramped to a top single @8, then ramping 4’s @6/7/8, then load drop for backoff sets
6’s are ramped @6/7/8 then load drop for backoffs
8’s are at @7 repeats
Comp lifts are ramped to a top single @8, then ramping 4’s @6/7/8, then load drop for backoff sets
6’s are ramped @6/7/8 then load drop for backoffs
8’s are at @7 repeats
Last edited by Ben0090 on Wed Oct 09, 2019 11:32 am, edited 1 time in total.
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Ben0090
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- Posts: 14
- Joined: Tue Oct 08, 2019 12:10 am
- Location: UK
- Age: 26
Re: Ben’s Training Log
Tuesday 8th October
Day 2
Face Pulls
15kg x 30
20kg x 20
20kg x 20
Comp Deadlift
130kg x 1 @6
135kg x 1 @7
140kg x 1 @8
120kg x 4 @7
124kg x 4 @8
128kg x 3 @8
117kg x 4 @7
117kg x 4 @7
Overhead Press
42kg x 6 @6
43kg x 6 @7
44kg x 6 @8
41kg x 6 @7
41kg x 6 @7
41kg x 6 @7.5
Seated Machine Rows
80kg x 13 @8
80kg x 12 @8.5
80kg x 11 @8.5
80kg x 10 @9
Hamstring Curls Myo
45kg x 14/4/4/4/4/3
Messed up loading a bit on the deadlift. Will use slightly less warmup sets going forward, and be a bit more conservative on the load selection for backoffs
Strict press went very well
Last 2 days calories have been 4056 and 3963
Day 2
Face Pulls
15kg x 30
20kg x 20
20kg x 20
Comp Deadlift
130kg x 1 @6
135kg x 1 @7
140kg x 1 @8
120kg x 4 @7
124kg x 4 @8
128kg x 3 @8
117kg x 4 @7
117kg x 4 @7
Overhead Press
42kg x 6 @6
43kg x 6 @7
44kg x 6 @8
41kg x 6 @7
41kg x 6 @7
41kg x 6 @7.5
Seated Machine Rows
80kg x 13 @8
80kg x 12 @8.5
80kg x 11 @8.5
80kg x 10 @9
Hamstring Curls Myo
45kg x 14/4/4/4/4/3
Messed up loading a bit on the deadlift. Will use slightly less warmup sets going forward, and be a bit more conservative on the load selection for backoffs
Strict press went very well
Last 2 days calories have been 4056 and 3963
Last edited by Ben0090 on Wed Oct 09, 2019 11:33 am, edited 2 times in total.
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BostonRugger
- Edging Lord
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Ben0090
- Registered User
- Posts: 14
- Joined: Tue Oct 08, 2019 12:10 am
- Location: UK
- Age: 26
Re: Ben’s Training Log
Thanks for the welcome
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Ben0090
- Registered User
- Posts: 14
- Joined: Tue Oct 08, 2019 12:10 am
- Location: UK
- Age: 26
Re: Ben’s Training Log
Thursday 10th October
Day 3
Face Pulls
15kg x 30
20kg x 20
20kg x 15
Beltless Pause Squat
76kg x 6 @6
79kg x 6 @7
82kg x 6 @8
78kg x 6 @8.5
76kg x 6 @8
Close Grip Bench
63kg x 6 @6
65kg x 6 @7
67kg x 6 @8
62kg x 6 @7
62kg x 6 @7
62kg x 6 @8
Neutral Grip Chinups
Bw x 12 @8
Bw x 11 @8
Bw x 9 @8
Face Pulls Myo
22.5kg x 15/5/5/5/5/5
Day 3
Face Pulls
15kg x 30
20kg x 20
20kg x 15
Beltless Pause Squat
76kg x 6 @6
79kg x 6 @7
82kg x 6 @8
78kg x 6 @8.5
76kg x 6 @8
Close Grip Bench
63kg x 6 @6
65kg x 6 @7
67kg x 6 @8
62kg x 6 @7
62kg x 6 @7
62kg x 6 @8
Neutral Grip Chinups
Bw x 12 @8
Bw x 11 @8
Bw x 9 @8
Face Pulls Myo
22.5kg x 15/5/5/5/5/5
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Ben0090
- Registered User
- Posts: 14
- Joined: Tue Oct 08, 2019 12:10 am
- Location: UK
- Age: 26
Re: Ben’s Training Log
Friday 11th October
Day 4
Beltless Stiff Leg Deadlifts
100kg x 6 @6
105kg x 6 @7
110kg x 5 @8
100kg x 6 @7
100kg x 6 @7
Seated Overhead Press
37.5kg x 8 @7
37.5kg x 8 @7
37.5kg x 8 @7
37.5kg x 8 @7
37.5kg x 8 @7
No gpp
Day 4
Beltless Stiff Leg Deadlifts
100kg x 6 @6
105kg x 6 @7
110kg x 5 @8
100kg x 6 @7
100kg x 6 @7
Seated Overhead Press
37.5kg x 8 @7
37.5kg x 8 @7
37.5kg x 8 @7
37.5kg x 8 @7
37.5kg x 8 @7
No gpp
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Ben0090
- Registered User
- Posts: 14
- Joined: Tue Oct 08, 2019 12:10 am
- Location: UK
- Age: 26
Re: Ben’s Training Log
Calories at the back end of last week were 4138, 4033 & 3427
Weekend calories have been mega low... family issues
Weekend calories have been mega low... family issues
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ChrisMcCarthy1979
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Re: Ben’s Training Log
Belated Welcome!!
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Ben0090
- Registered User
- Posts: 14
- Joined: Tue Oct 08, 2019 12:10 am
- Location: UK
- Age: 26
Re: Ben’s Training Log
Monday 25th November
Day 1
Bodyweight
68.5kg
Comp Squat
120kg x 1 @8 PR
108kg x 4 @8
102kg x 4 @7
102kg x 4 @7
Comp Bench
85kg x 1 @8
78kg x 4 @8
74kg x 4 @7
74kg x 4 @7
74kg x 4 @7.5
Gpp Work
Lat Pulldowns 55kg x 10 x 4
Ez Bar Curls 35kg x 10 x 2
Day 1
Bodyweight
68.5kg
Comp Squat
120kg x 1 @8 PR
108kg x 4 @8
102kg x 4 @7
102kg x 4 @7
Comp Bench
85kg x 1 @8
78kg x 4 @8
74kg x 4 @7
74kg x 4 @7
74kg x 4 @7.5
Gpp Work
Lat Pulldowns 55kg x 10 x 4
Ez Bar Curls 35kg x 10 x 2
Last edited by Ben0090 on Tue Nov 26, 2019 6:52 pm, edited 3 times in total.
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Ben0090
- Registered User
- Posts: 14
- Joined: Tue Oct 08, 2019 12:10 am
- Location: UK
- Age: 26
Re: Ben’s Training Log
Hitting 4000kcals minimum each day
Running a 4 day micro currently, looking to move to 3 days because of life/schedule when move to a new block
Running a 4 day micro currently, looking to move to 3 days because of life/schedule when move to a new block
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Ben0090
- Registered User
- Posts: 14
- Joined: Tue Oct 08, 2019 12:10 am
- Location: UK
- Age: 26
Re: Ben’s Training Log
Tuesday 26th November
Day 2
Bodyweight
68.1kg
Comp Deadlift
150kg x 1 @8 PR
137kg x 3 @8
130kg x 4 @7
130kg x 4 @7
Overhead Press
48kg x 6 @8 PR
45kg x 6 @7
45kg x 6 @7
45kg x 6 @7
Gpp Work
Machine Rows 85kg x 10 x 4
Hamstring Curls 45kg x 10 x 3
Day 2
Bodyweight
68.1kg
Comp Deadlift
150kg x 1 @8 PR
137kg x 3 @8
130kg x 4 @7
130kg x 4 @7
Overhead Press
48kg x 6 @8 PR
45kg x 6 @7
45kg x 6 @7
45kg x 6 @7
Gpp Work
Machine Rows 85kg x 10 x 4
Hamstring Curls 45kg x 10 x 3