Rudolph's training log.

[Rudolphricter]

Hey everyone. First post!
Stats
I am 30 years old, 208LB, male. 6'4

Lifting history
I started lifting in September 2019 after recovering from drug addiction and sciatic nerve damage (I was 155lbs, also I'm clean now), just doing random shit 3 days a week. Then I met my wife in 2020 and she introduced me to stronglifts 5x5 and more structured lifting, but we only lifted for a few months before having to move.

Moved to a more rural area and slowly I began becoming more obsessed with lifting and Craigslist thrifting, and we made our giant dungeon basement gym.(Link here: [will edit to link when I upload a video tour of the gym])

Moved from 5x5 to Matt Wenning style conjugate, which I did via trainheroic app for about 9 months, taking my totals up quite nicely. I thoroughly enjoyed Matt Wenning style, and even got myself 5 months of coaching from their team. I enjoyed it but it wasn't the same as a physical coach, and it was out of our budget at the time.

I farted around just programming for myself conjugate, and decided I'd like to try something different so I got the BBM low fatigue template and ran it for 5 weeks with good results.
Then life happened, work stress life stress environmental shit, tooth shattering, family fallout, friend betrayals, and I fell into a deep depression and stopped training entirely for 6 months.

Old PRs (in lbs)
Squat: 355x5@9
Bench 270x1@9
Deadlift (double overhand) 405x1@10 (mixed grip) 420x1@10
Trap bar deadlift: 450x1@10 (high handle)
Overhead press: 170x1@10.


I started back up Jan 1st, back into 5x5 just for ease and familiarity, putting the shame aside.
I decided I had warmed up enough to test my maxes, and that I'd run BBM's PowerBuilding 1 template, followed by the 4 day/week low fatigue strength template. This will be logging those sessions and the GPP.

Current 1RMs
Squat: 355x1@9.5
Bench 245x1@10
Deadlift 385x1@10 (mixed grip, ahhhh my grip sucks now )
Overhead press 160x1@10

Pleased to meet y'all, happy to be part of this community, hopefully this wasn't too horribly wordy.

[Rudolphricter]

Powerbuilding session 1

(Tuesday Feb 14th)

Squats:

6x135@5 6x225@6 6x255@7 6x270@7.5 6x280@8.5 6x285@9

Overhead press:
6x95@6, 6x115@7, 6x125@8, 5x135@9.5 (too ambitious)

Romanian Deadlift:
10x95@5, 10x115@5.5, 10x135@6, 10x185@7, 10x205@8, 10x215@9 (Phew!)


GPP (Wednesday Feb 15)

15m walk on treadmill with 45lb weight vest on, mild incline

4x15 GHR situps
4x15 Lat pulldown @110LB
3x 10 (each side) macebell swings @15lbs

[MarkKO]

Welcome.

[DCR]

Deadlift (double overhand) 405x1@10 (mixed grip) 420x1@10

Damn.

Also, welcome!

[Rudolphricter]

Thursday's training (Feb 16)

1ct paused bench
6x115@5, 6x135@5, 6x155@6, 6x185@7, 6x190@8, 5x205@10 (too ambitious with my jump!)

High bar back squat (narrow stance)

10x135@5, 10x155@6, 10x185@7, 10x205@8, 10x225@9.5

( SETS OF TEN ARE THE DEVIL, AIIEEEE)

Pendlay rows (myo-reps)

16x 115@8, 5x115@8, 5x115@8, 5x115@8, 5x115@8, 3x115@9, 3x115@9

(Enjoyed these. I usually have a hard time feeling barbell rows and usually use dumbbells but I'll be trying these more.)

Tonight is deadlifts, incline bench, AMRAP overhead pressing and of course Im gonna be adding in Kroc rows with my comical 100lb dumbbells

[Rudolphricter]

Deadlift (double overhand )
115x6@5, 135x6@5, 225x6@6, 295x6@6.5, 305x6@8, 320x6@9

(These felt awesome!)

Incline close grip bench press
95x6 @5, 115x6@6, 135x6@6.5, 155x6@7.5, 175x6@8.5, 180x5@9

(Didn't realize I was supposed to be doing sets of 8 until after the fact...fuuuuck lol, read the template dumbass !)

Overhead press

95x5@6, 105x5@6.5, 110x14@10( AMRAP), 95x12@9, 90x12@9

Ouchie ouchie ouchie my shoulders.
Overall great workout. Will be doing GHR situps and Kroc rows later tonight.

[Rudolphricter]

Kroc rows (evening accessories)


Warm-up: 15lbx10, 25lbx8, 40lbx6, 70lbx4 twice on each side with a 3 minute rest after each ladder. (I think I'll switch this just to like 3x10 or 3x20 with the 25 in the future )

Leaned on the rack and squeezed 15 reps with the 100lb dumbbell on my left side, 14 on my right.
I think my form was a little off but it feels sore in the right places, next time I'll try with my knee/hand on the bench.
All in all feels awesome for my forearm, bicep, rear delt/lats/whole back area. Hopefully I can do 16 each side next week, then 18, then 20 before switching to a different accessory for a little while.

[Rudolphricter]

Week two! Woo!

Low bar back squats
6x135@5, 185@5.5, 205@6, 255@7, 280@8, 280@8

(Felt good, tried to focus on depth, every set was a few inches below parallel so it felt good.)

Overhead press

6x 65@5, 95@6, 115@7, 130@8, 130@8, 130@8.5

(These were good. Very last rep of the 130 sets were sorta push presses, maybe a bit too heavy. )


Romanian deadlift
10x 135@5, 155@6, 195@7, 195@7, 205@8, 205@8

(Really tried focusing on form. Load hammies, don't bend knees. Grip is clearly improving because grip was happier at the last set than before. Good ham/glute load.)

All in all good session, 100 minutes approximately. Wife was a champ too, she's handling the progression from 5x5 very well and I'm quite proud of her. Gonna try to get her OHP to body weight over the course of this year , hehehe >:}

[Rudolphricter]

Day 2 week 2 (a day late but not missed.)

1Sec paused bench press
6x135lb@5, 155@5.5, 185@6.5, 190@7.5, 5x190@9, 6x190@8, 6x185@8

(These were good. Overestimated the top set, but every rep had a good pause)

High bar back squat (quad dominant medium stance)

10x135@5, 155@6, 8x185@6.5, 10x 210@7.5, 210@7.5, 215@8, 215@

(aAaaaaaaaQaaaaaaaAAAHHHHHHHHHHHhhh)

Pendlay row myo-rep set
12 reps @ 115lb, 20s pause 5 reps, 5, 5,4,4,3

(Good. Good burn in my back. )

Total gym time 150min (too many breaks, but I was zonked and slightly underfed, glad I got all the work in.)

[Rudolphricter]

Sunday:

Conventional deadlift (double overhand)
6x135@5, 225@5, 275@6, 295@7, 305@8, 300@8
(These felt great. Surprisingly not gassed at the end, even though I felt like I was gonna get gassed each set?)

Incline close grip bench press

8x 95@5, 115@5.5, 145@6, 155@7, 160@8, 160@8, 155@8

(These were good, good mind muscle connection. Right amount of reps this time.)

Dumbbell overhead press
5x60 @5, AMRAP 10@80, switched to barbell, 5x105lb, 10x85lb
(These felt weird, surprised at how few I could do with dumbbells, definitely went close to failure and got some good tension in, but slightly dissapointed.)

[Rudolphricter]

Felt really fuckin yucky today. Only got the squats in and didn't go quite as far as I wanted. Tomorrow I'll mix the OHP and RDLs in with accessories. It was my birthday on Monday and I ate alot and slept in but I didn't think I went hard enough to warrant feeling this week. Feel a little bit off kilter the last few days, but whatever. The PB program might be too much volume, if I still feel super shitty like this next week we'll switch to the low ISF strength template...my heart kinda yearns for conjugate again but I told myself I wanted my total to be 1200 before I went back to conjugate but idk. I'll keep powering through and give it another week or two.

[Rudolphricter]

Well, the depression is coming back and coming back hard.

Yesterday I could only do my squats, today I finished the rest of the workout but it was pulling teeth.

Yesterday: low bar back squat 6x235, 185, 225, 275, 5x285, 3x285, 3x285


Today:

Overhead press 6x95, 115, 135, 135, 135

Romanian deadlift
10x 135, 185, 215, 215

Couldnt get all the sets in. Severe depression, adhedonia and amotivation. But I got it done.

1 is infinitely more than 0, doing SOMETHING is always better. At least I keep moving forward.

[Rudolphricter]

Split the training up into a noon session for the first lift of the day, and the last two in the evening. Better for Mrs wife's work schedule.

AM workout :

1ct paused bench press
6x 135@5, 155@5.5, 175@6, 185@7, 195, 195, 195@8


(These felt good. I surprised myself, especially with how shitty I felt yesterday)

High bar back squat (narrow stance)

10x135@5, 155@5.5, 185@6, 210@7, 210@7, 225@8, 8x225@8, 8x235@8

(These were brutal. Once again I surprised myself! I didn't think I'd have enough in the tank for the last few sets, but once again I managed to squeeze em out. Lowered the last two sets by two reps to make sure I could finish, still felt great.)

Pendlay row myo-reps

Initial set: 12x 135@8, 5,5,4,4,3

(This felt a lil better than last time. I'm improving my form.)

[Rudolphricter]

Didn't do the full workout, Mrs wife wanted to do OHP tomorrow. I will do OHP/Kroc rows tomorrow.

Conventional deadlift (double overhand )

6x155@5, 175@5, 3x 245@5.5, 6x265@7, 6x310@8, 305@8, 305@8

(These were good. Once again I keep feeling super gassed and exhausted in between sets, but as soon as I start straining on the bar they flow smoothly. Took a video and I'm actually quite happy with my form, even on the heaviest sets.)


Close grip slight incline bench press

8x115@5, 125@5, 140@6, 155@7, 165@8, 160@8, 160@8

(Amazing pump. These felt great, just the right amount of strain. Right in the titties and triceps. Really love these.)

Mrs wife was getting tired and I don't mind spreading my workouts to GPP days, there's enough time in between to do Kroc rows and OHP tomorrow and still be recovered for Tuesday.

[mgil]

Welcome aboard!

[Rudolphricter]

Welcome aboard!

Thanks!

Today was the last exercise from yesterday (OHP AMRAP) and I wanted to get in Kroc rows and core work.

First we did OHP
8x65@5, 5x85@5, 5x105@6

AMRAP:
14x125 (last 3 were push presses)

Followed by 12x 105 X2 (last two reps push press)

These felt good. Mrs wife hates OHP, but hers is improving significantly. She lifted almost 1/3 more weight this week than last week, I'm proud of her. Felt solid for me too.

Core work

3x40s plank with 35lb weight plate on back


Then Mrs wife went upstairs and it was time for kroc rows.
Took my time with warm-up:
Each side warm-up 8x40, 5x40, 3x60, 3x70, 2x100

5 min break then bench supported Kroc rows time baby!

100lbs x 17 reps on each side. Feel it the strongest in my bicep and forearm which tells me maybe I'm not doing them right? That or my back/lats are much stronger and forearm and bicep are the weaker points. Regardless, I was happy with the result, although next time I think I'll try to be a little more mind-muscle about it. I wanted some back pump so I squeezed out a quick 3x10 low row with 100lbs and 1min rest periods and now I'm all pump-y and fuzzy. Good way to walk into the deload week.