Zack's Training Log
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Zack's Training Log
25, M, 5ft 10in, 160lb BW
What's up everyone! I've been lifting for about 8 years now -- and am also a former college athlete. I was a lot stronger, say 4-5 years ago, but was also 20 lbs heavier and didn't have the stressors that the post-college life brings. I am now at a point where I can focus on training and am ready to give it another full go. I've set some goals to exceed my PB's from those years at a much lower bodyweight, hoping to stay below 165lbs throughout the next 21 weeks.
Best lifts (2021/2022): 415lb Squat, 225lb Bench Press, 505lb Deadlift (conventional) **done around 180 lbs BW**
Current lifts (2024): 350lb Squat, 205lb Bench Press, 455lb Deadlift (sumo)
I train 5x per week and am running the SBS Strength Program RTF. I have the program set-up like this in terms of main/aux lifts.
Day 1: Squat, DB Shoulder Press
Day 2: Bench, Pendulum Squat
Day 3: Off
Day 4: Deadlift, Long Pause Bench
Day 5: Dips, High Bar Squat
Day 6: DB Bench, RDL
Day 7: Off
Back work every day and will be doing a ton of Pull Aparts/FacePulls/Curls as assistance.
Excited to see what's to come. I'm sure there will be a ton of obstacles on the way. Let's do it!
What's up everyone! I've been lifting for about 8 years now -- and am also a former college athlete. I was a lot stronger, say 4-5 years ago, but was also 20 lbs heavier and didn't have the stressors that the post-college life brings. I am now at a point where I can focus on training and am ready to give it another full go. I've set some goals to exceed my PB's from those years at a much lower bodyweight, hoping to stay below 165lbs throughout the next 21 weeks.
Best lifts (2021/2022): 415lb Squat, 225lb Bench Press, 505lb Deadlift (conventional) **done around 180 lbs BW**
Current lifts (2024): 350lb Squat, 205lb Bench Press, 455lb Deadlift (sumo)
I train 5x per week and am running the SBS Strength Program RTF. I have the program set-up like this in terms of main/aux lifts.
Day 1: Squat, DB Shoulder Press
Day 2: Bench, Pendulum Squat
Day 3: Off
Day 4: Deadlift, Long Pause Bench
Day 5: Dips, High Bar Squat
Day 6: DB Bench, RDL
Day 7: Off
Back work every day and will be doing a ton of Pull Aparts/FacePulls/Curls as assistance.
Excited to see what's to come. I'm sure there will be a ton of obstacles on the way. Let's do it!
Last edited by ZNovelli on Sun Feb 11, 2024 8:49 am, edited 2 times in total.
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Re: Zack's Training Log
Day 1 -- 1/28/24
BW: 160.4lb
Squat: 315x1 @8, 245x5, 245x5, 245x5, 245x10 AMRAP
DB Shoulder Press: 45x7, 45x7, 45x7, 45x7, 45x15 AMRAP
Accessories: Lat Pulldown, DB Curl, Abs
Notes: Solid day. Squat single was probably more like a 7 but wanted to play it safe on 1st day of program. Also haven't low bar squatted in a minute so was working on positioning/comfort.
BW: 160.4lb
Squat: 315x1 @8, 245x5, 245x5, 245x5, 245x10 AMRAP
DB Shoulder Press: 45x7, 45x7, 45x7, 45x7, 45x15 AMRAP
Accessories: Lat Pulldown, DB Curl, Abs
Notes: Solid day. Squat single was probably more like a 7 but wanted to play it safe on 1st day of program. Also haven't low bar squatted in a minute so was working on positioning/comfort.
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Re: Zack's Training Log
Day 2 -- 1/29/24
Bench Press: 185x1 @8, 145x5, 145x5, 145x5, 145x5, 145x12 AMRAP
Pendulum Squat: 135x7, 135x7, 135x7, 135x7, 135x15 AMRAP
Accessories: Band Pull Aparts, Close Grip Pushups
Notes: Boy do I suck at "heavy" bench singles. Has always been my weakest area, but I'm excited to improve it and get that 2 wheel bench again. Will probably use this same weight for a single again next week.
Bench Press: 185x1 @8, 145x5, 145x5, 145x5, 145x5, 145x12 AMRAP
Pendulum Squat: 135x7, 135x7, 135x7, 135x7, 135x15 AMRAP
Accessories: Band Pull Aparts, Close Grip Pushups
Notes: Boy do I suck at "heavy" bench singles. Has always been my weakest area, but I'm excited to improve it and get that 2 wheel bench again. Will probably use this same weight for a single again next week.
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Re: Zack's Training Log
Day 3 -- 1/30/24
Off day. Body felt beat up from the first two days. Legs were absolutely toast from back to back days of squats.
Off day. Body felt beat up from the first two days. Legs were absolutely toast from back to back days of squats.
- DCR
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Re: Zack's Training Log
Welcome back, @ZNovelli. Dig those amraps. Will be following along.
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Re: Zack's Training Log
Appreciate it @@DCR !
Day 4 -- 1/31/24
Sumo Deadlift: 405x1 @8, 315x5, 315x5, 315x5, 315x11 AMRAP
Long Pause Bench: 115x7, 115x7, 115x7, 115x7, 115x15 AMRAP
Accessories: Pullups, Hammer Curls, Band Pull Aparts
Notes: Good session. Doing 4 total sets instead of 5 on squats and deadlifts to start this program. Want to keep that lower half fresh and push the pendulum/high bar's for the full 5 sets to see quad growth.
Day 4 -- 1/31/24
Sumo Deadlift: 405x1 @8, 315x5, 315x5, 315x5, 315x11 AMRAP
Long Pause Bench: 115x7, 115x7, 115x7, 115x7, 115x15 AMRAP
Accessories: Pullups, Hammer Curls, Band Pull Aparts
Notes: Good session. Doing 4 total sets instead of 5 on squats and deadlifts to start this program. Want to keep that lower half fresh and push the pendulum/high bar's for the full 5 sets to see quad growth.
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Re: Zack's Training Log
Day 5 -- 2/1/24
Dips: +15x5, +15x5, +15x5, +15x5, +15x12 AMRAP
High Bar Squat: 195x7, 195x7, 195x7, 195x14 AMRAP
Accessories: Chest Supported Row, FacePulls
Notes: First time ever using dips as a primary movement and starting light. Removed a set of high bar squats for the day as my legs were toast after the third set. AMRAP was a killer.
Dips: +15x5, +15x5, +15x5, +15x5, +15x12 AMRAP
High Bar Squat: 195x7, 195x7, 195x7, 195x14 AMRAP
Accessories: Chest Supported Row, FacePulls
Notes: First time ever using dips as a primary movement and starting light. Removed a set of high bar squats for the day as my legs were toast after the third set. AMRAP was a killer.
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Re: Zack's Training Log
Finally, a log newer than mine - welcome!
What was/were your college sport(s)?
What was/were your college sport(s)?
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Re: Zack's Training Log
@MailmanMuscle Thanks!
I played college lacrosse.
I played college lacrosse.
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Re: Zack's Training Log
Day 6 -- 2/2/24
RDL (beltless): 225x7, 225x7, 225x7, 225x7, 225x14 AMRAP
DB Bench: 60x7, 60x7, 60x7, 60x7, 60x16 AMRAP
Accessories: Lat Pulldown, Abs
Notes: Solid day. Pretty smoked today on the last day of the training week to wrap up Week 1. Was planning on doing some more accessories but was ready to get out of there. Beers to celebrate a solid 1st week
RDL (beltless): 225x7, 225x7, 225x7, 225x7, 225x14 AMRAP
DB Bench: 60x7, 60x7, 60x7, 60x7, 60x16 AMRAP
Accessories: Lat Pulldown, Abs
Notes: Solid day. Pretty smoked today on the last day of the training week to wrap up Week 1. Was planning on doing some more accessories but was ready to get out of there. Beers to celebrate a solid 1st week
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Re: Zack's Training Log
Week 2 Day 1 -- 2/4/24
BW: 160.4 lbs
Low Bar Squat: 270x4, 325x1 @7-8, 270x4, 270x4, 270x8 AMRAP
DB Shoulder Press: 50x6, 50x6, 50x6, 50x6, 50x14 AMRAP
Accessories: PullUps, Band Pull Aparts, Abs
Notes: Solid first day of 2nd week. Hit one of my working sets prior to the heavy single. Think I will keep doing this until the back off sets get a bit heavier.
BW: 160.4 lbs
Low Bar Squat: 270x4, 325x1 @7-8, 270x4, 270x4, 270x8 AMRAP
DB Shoulder Press: 50x6, 50x6, 50x6, 50x6, 50x14 AMRAP
Accessories: PullUps, Band Pull Aparts, Abs
Notes: Solid first day of 2nd week. Hit one of my working sets prior to the heavy single. Think I will keep doing this until the back off sets get a bit heavier.
- cgeorg
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Re: Zack's Training Log
I really enjoy doing this, gets you a little looser for the top single and saves a little time. And often, the remaining work volume sets feel a bit easier
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Re: Zack's Training Log
@cgeorg Yeah, I did it with bench today and my single felt much better. Going to keep it rolling!
Week 2 Day 2 -- 2/5/24
Bench Press: 155x4, 170x1, 185x1 @ 7-8, 155x4, 155x4, 155x4, 155x10 AMRAP
Pendulum Squat: 145x6, 145x6, 145x6, 145x6, 145x15
Accessories: Hammer Curls, Chest Supported Rows
Notes: Bench felt a ton better. Single flew and was satisfied with it. Pendulum Squat gives a nasty pump. Love it.
Week 2 Day 2 -- 2/5/24
Bench Press: 155x4, 170x1, 185x1 @ 7-8, 155x4, 155x4, 155x4, 155x10 AMRAP
Pendulum Squat: 145x6, 145x6, 145x6, 145x6, 145x15
Accessories: Hammer Curls, Chest Supported Rows
Notes: Bench felt a ton better. Single flew and was satisfied with it. Pendulum Squat gives a nasty pump. Love it.
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Re: Zack's Training Log
Week 2 Day 4 -- 2/7/24
Deadlift: 345x4, 415x1 @8, 345x4, 345x4, 345x8 AMRAP
Long Pause Bench: 125x6, 125x6, 125x6, 125x6, 125x13 AMRAP
Accessories: Reverse Grip Lat Pulldown, FacePulls, Abs
Notes: Felt good today. Ate a ton on the day off yesterday - resulted in a ton of energy today. Could've probably gotten 10 on the DL AMRAP, but wanted all the reps to be clean with no form breakdown. Bench always a work in progress.
Deadlift: 345x4, 415x1 @8, 345x4, 345x4, 345x8 AMRAP
Long Pause Bench: 125x6, 125x6, 125x6, 125x6, 125x13 AMRAP
Accessories: Reverse Grip Lat Pulldown, FacePulls, Abs
Notes: Felt good today. Ate a ton on the day off yesterday - resulted in a ton of energy today. Could've probably gotten 10 on the DL AMRAP, but wanted all the reps to be clean with no form breakdown. Bench always a work in progress.
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Re: Zack's Training Log
Week 2 Day 5 -- 2/8/24
BW: 161.2lbs
High Bar Squat: 210x6, 210x6, 210x6, 210x6, 210x13 AMRAP
Dips: +30x4, +30x4, +30x4, +30x4, +30x10 AMRAP
Accessories: Cable Row, Leg Extensions
Notes: Good session. Excited to see if dips help with my bench progression at all. Have been eating at a very slight surplus and I feel very good. Lets keep it rollin
BW: 161.2lbs
High Bar Squat: 210x6, 210x6, 210x6, 210x6, 210x13 AMRAP
Dips: +30x4, +30x4, +30x4, +30x4, +30x10 AMRAP
Accessories: Cable Row, Leg Extensions
Notes: Good session. Excited to see if dips help with my bench progression at all. Have been eating at a very slight surplus and I feel very good. Lets keep it rollin
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Re: Zack's Training Log
Week 2 Day 6 -- 2/9/24
RDL (beltless): 245x6, 245x6, 245x6, 245x6, 245x15 AMRAP
DB Bench: 65x6, 65x6, 65x6, 65x6, 65x15 AMRAP
Accessories: Lat Pulldown, Overhead Tri Extension
Notes: Great day to end the week. Pushed the AMRAP's and hit +3 of the rep goal on both. Left wrist has been feeling funky, think just tossing some wraps on will be fine. Off day tomorrow and then back at it Sunday
RDL (beltless): 245x6, 245x6, 245x6, 245x6, 245x15 AMRAP
DB Bench: 65x6, 65x6, 65x6, 65x6, 65x15 AMRAP
Accessories: Lat Pulldown, Overhead Tri Extension
Notes: Great day to end the week. Pushed the AMRAP's and hit +3 of the rep goal on both. Left wrist has been feeling funky, think just tossing some wraps on will be fine. Off day tomorrow and then back at it Sunday
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Re: Zack's Training Log
Week 3 Day 1 -- 2/11/24
Low Bar Squat: 295x3, 330x1 @8.5, 295x3, 295x3, 295x5 AMRAP
DB Shoulder Press: 55x5, 55x5, 55x5, 55x5, 55x11 AMRAP
Accessories: Cable Row, Straight Arm Pulldown, Hammer Curls
Notes: Meh day. Squats felt heavy, probably should've just done 325 again. Missed the AMRAP goal of 6, got 5. Probably will repeat 330 next week and smash the backoff AMRAP. Everything post squats felt great though. Upper body feeling strong
Low Bar Squat: 295x3, 330x1 @8.5, 295x3, 295x3, 295x5 AMRAP
DB Shoulder Press: 55x5, 55x5, 55x5, 55x5, 55x11 AMRAP
Accessories: Cable Row, Straight Arm Pulldown, Hammer Curls
Notes: Meh day. Squats felt heavy, probably should've just done 325 again. Missed the AMRAP goal of 6, got 5. Probably will repeat 330 next week and smash the backoff AMRAP. Everything post squats felt great though. Upper body feeling strong
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Re: Zack's Training Log
Week 3 Day 2 — 2/12/24
Bench Press: 170x3, 190x1 @8, 170x3, 170x3, 170x3, 170x6 AMRAP
Pendulum Squat: 160x5, 160x5, 160x5, 160x5, 160x11 AMRAP
Accessories: Pull-ups, Band Pull Aparts
Notes: Couldn’t get comfortable with my setup on bench today. Was tired with low energy from SB party with lots of drinks and shitty food.
Bench Press: 170x3, 190x1 @8, 170x3, 170x3, 170x3, 170x6 AMRAP
Pendulum Squat: 160x5, 160x5, 160x5, 160x5, 160x11 AMRAP
Accessories: Pull-ups, Band Pull Aparts
Notes: Couldn’t get comfortable with my setup on bench today. Was tired with low energy from SB party with lots of drinks and shitty food.
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Re: Zack's Training Log
Week 3 Day 4 -- 2/14/24
Deadlift: 375x3, 420x1 @8, 375x3, 375x3, 375x6 AMRAP
Long Pause Bench: 140x5, 140x5, 140x5, 140x5, 140x10 AMRAP
Accessories: Lat Pulldown, FacePulls, Pushups
Notes: Smoked the DL single today... might have even been closer to a 7. Positioning felt good and was explosive off the floor. Hope y'all are eating good if you're cooking/going out for Vday tonight! Enjoy.
Deadlift: 375x3, 420x1 @8, 375x3, 375x3, 375x6 AMRAP
Long Pause Bench: 140x5, 140x5, 140x5, 140x5, 140x10 AMRAP
Accessories: Lat Pulldown, FacePulls, Pushups
Notes: Smoked the DL single today... might have even been closer to a 7. Positioning felt good and was explosive off the floor. Hope y'all are eating good if you're cooking/going out for Vday tonight! Enjoy.
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Re: Zack's Training Log
Week 3 Day 5 -- 2/15/24
High Bar Squat: 230x5, 230x5, 230x5, 230x5, 230x10 AMRAP
Dips: +45x3, +45x3, +45x3, +45x3, +45x7 AMRAP
Accessories: Cable Rows, Leg Extensions
Notes: Solid session today. Onward.
High Bar Squat: 230x5, 230x5, 230x5, 230x5, 230x10 AMRAP
Dips: +45x3, +45x3, +45x3, +45x3, +45x7 AMRAP
Accessories: Cable Rows, Leg Extensions
Notes: Solid session today. Onward.