MWY's Training Log
Moderator: Chebass88
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MWY's Training Log
Hey all, I've been lurking here for a while since all the drama that went down in the other place and decided to keep a training log here for posterity.
Current stats:
Age: 31 (will be 32 in a couple of weeks)
Sex: M
Height: 6' even
Weight: 283 lbs. this morning
Training History:
Lots of sporadic bro/bodybuilding work between ages 14 and 30 with years at a time out of the gym and months at a time in the gym. Not really training, but I did have a background in lifting when I started training last February. Ran SSNLP from the end of Feb. 2017 to some point in June 2017. (4~ months total). Did a 4-day split for a month, then ran the Bridge when it was released and have been mostly doing DIY RPE based programming since.
Previous Training Logs:
StSt Forums
BBM Forums
Current PRs:
Squat: 185 kg
Bench: 127.5 kg (@8)
Press: 82 kg (@8)
Conv. DL: 205 kg
Sumo DL: 197.5 kg (@8)
Current Programming:
I'm currently running a 4-day full body program with the following rough layout:
M: Comp. Squat, Comp. Press, Pull Downs (forever working toward chins/pull ups)
T: Comp. DL (conv.), Bench 2, Squat 2
W: Rest
Th: Comp. Bench, Squat 3, DL 2
F: Comp. Sumo DL, Bench 3, Press 2
Current stats:
Age: 31 (will be 32 in a couple of weeks)
Sex: M
Height: 6' even
Weight: 283 lbs. this morning
Training History:
Lots of sporadic bro/bodybuilding work between ages 14 and 30 with years at a time out of the gym and months at a time in the gym. Not really training, but I did have a background in lifting when I started training last February. Ran SSNLP from the end of Feb. 2017 to some point in June 2017. (4~ months total). Did a 4-day split for a month, then ran the Bridge when it was released and have been mostly doing DIY RPE based programming since.
Previous Training Logs:
StSt Forums
BBM Forums
Current PRs:
Squat: 185 kg
Bench: 127.5 kg (@8)
Press: 82 kg (@8)
Conv. DL: 205 kg
Sumo DL: 197.5 kg (@8)
Current Programming:
I'm currently running a 4-day full body program with the following rough layout:
M: Comp. Squat, Comp. Press, Pull Downs (forever working toward chins/pull ups)
T: Comp. DL (conv.), Bench 2, Squat 2
W: Rest
Th: Comp. Bench, Squat 3, DL 2
F: Comp. Sumo DL, Bench 3, Press 2
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Re: MWY's Training Log
Today's Workout:
Conventional Deadlift:
195 kg x 1@8
155 kg x 4 x 4 sets
2 ct. Paused Bench:
95 kg x 4@7
100 kg x 4@8 x 3 sets
SSB Squat:
87 kg x 6@6
92 kg x 6@7
97 kg x 6@8 x 2 sets
Conventional Deadlifts were the best today that they've been in months, maybe ever. My setup felt just about perfect for every rep and every rep flew off the floor. Really happy with how these went and looking forward to seeing how much I can push these over the rest of this block.
2-count Bench was solid as well. I put extra attention on retracting my scapulae in my set-up and the result was a much more stable bar path and pause than I've had recently.
I was going to do front squats, but they were irritating my wrists even at my second warmup set (60kg), so I switched to the Safety Bar. It makes the plate math weird, but I really like the movement.
Conventional Deadlift:
195 kg x 1@8
155 kg x 4 x 4 sets
2 ct. Paused Bench:
95 kg x 4@7
100 kg x 4@8 x 3 sets
SSB Squat:
87 kg x 6@6
92 kg x 6@7
97 kg x 6@8 x 2 sets
Conventional Deadlifts were the best today that they've been in months, maybe ever. My setup felt just about perfect for every rep and every rep flew off the floor. Really happy with how these went and looking forward to seeing how much I can push these over the rest of this block.
2-count Bench was solid as well. I put extra attention on retracting my scapulae in my set-up and the result was a much more stable bar path and pause than I've had recently.
I was going to do front squats, but they were irritating my wrists even at my second warmup set (60kg), so I switched to the Safety Bar. It makes the plate math weird, but I really like the movement.
- mgil
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Re: MWY's Training Log
Welcome aboard, @MWY
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Re: MWY's Training Log
Thanks @mgil! It's great to see a lot of respected names around here.
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Re: MWY's Training Log
Today:
Comp. Bench:
130 kg x 1@8
105 kg x 5 x 2 sets
100 kg x 5 x 3 sets
2 ct. Paused Squat:
110 kg x 4
120 kg x 4
130 kg x 4@8 x 3 sets
Pendlay Row:
100 kg x 6 x 4 sets
Hammer Curls:
30 lbs. x 10 x 4 sets
Bench was great today. The top single at 130 kg felt better and much more smooth than my last warmup at 120, so that was a big win and also a PR!
Paused Squats were brutal, but I was able to get all of the reps without grinding much. (I.e. not more than the normal paused-squat grind)
Threw in some curls at the end because my left elbow is starting to hurt a bit again and these have help tremendously in the past. I'll try to hit them at least once a week and see how they go.
Comp. Bench:
130 kg x 1@8
105 kg x 5 x 2 sets
100 kg x 5 x 3 sets
2 ct. Paused Squat:
110 kg x 4
120 kg x 4
130 kg x 4@8 x 3 sets
Pendlay Row:
100 kg x 6 x 4 sets
Hammer Curls:
30 lbs. x 10 x 4 sets
Bench was great today. The top single at 130 kg felt better and much more smooth than my last warmup at 120, so that was a big win and also a PR!
Paused Squats were brutal, but I was able to get all of the reps without grinding much. (I.e. not more than the normal paused-squat grind)
Threw in some curls at the end because my left elbow is starting to hurt a bit again and these have help tremendously in the past. I'll try to hit them at least once a week and see how they go.
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Re: MWY's Training Log
Today:
Sumo DL:
200 kg x 1@8
160 kg x 4 x 3 sets
Press:
65 kg x 5 x 5 sets
Close-grip Bench:
90 kg x 4@6
95 kg x 4@7
100 kg x 4@8 x 3 sets
Top sumo single was weird, my form felt abysmal, but the bar flew up to lockout and it didn't look nearly so bad on video. Volume work was rough because I've had a cold all week and it's been compromising my recovery. Looking forward to sleeping in a bit on the weekend.
Press was good. Close-grip bench was good.
Sumo DL:
200 kg x 1@8
160 kg x 4 x 3 sets
Press:
65 kg x 5 x 5 sets
Close-grip Bench:
90 kg x 4@6
95 kg x 4@7
100 kg x 4@8 x 3 sets
Top sumo single was weird, my form felt abysmal, but the bar flew up to lockout and it didn't look nearly so bad on video. Volume work was rough because I've had a cold all week and it's been compromising my recovery. Looking forward to sleeping in a bit on the weekend.
Press was good. Close-grip bench was good.
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Re: MWY's Training Log
Today:
BW: 288.1 lbs. (Superbowl party bloat ftw)
Bench:
100 kg x 5 x 3 sets
100 kg x 4 x 4 sets
Close Grip Bench:
85 kg x 10 (AMRAP)
Squat:
137.5 kg x 5 x 3 sets
137.5 kg x 4 x 3 sets
Conventional Deadlift:
150 kg x 3 x 5 sets
Session time: 1h40m
Started the program for Hanley's "moderated intraset fatigue" experiment today. I'm very excited to see how this goes and for the opportunity to work with Hanley!
Today was "Hypertrophy" day so the volume was relatively high, but the individual sets were very manageable. I really liked how quickly today's session went. I was able to hit all of my sets, except the last couple of squat sets, on 3~ minutes of rest.
Wednesday will be "Power" day and Friday will be "Strength" day, which I expect will be shorter workouts as the volume is much lower.
BW: 288.1 lbs. (Superbowl party bloat ftw)
Bench:
100 kg x 5 x 3 sets
100 kg x 4 x 4 sets
Close Grip Bench:
85 kg x 10 (AMRAP)
Squat:
137.5 kg x 5 x 3 sets
137.5 kg x 4 x 3 sets
Conventional Deadlift:
150 kg x 3 x 5 sets
Session time: 1h40m
Started the program for Hanley's "moderated intraset fatigue" experiment today. I'm very excited to see how this goes and for the opportunity to work with Hanley!
Today was "Hypertrophy" day so the volume was relatively high, but the individual sets were very manageable. I really liked how quickly today's session went. I was able to hit all of my sets, except the last couple of squat sets, on 3~ minutes of rest.
Wednesday will be "Power" day and Friday will be "Strength" day, which I expect will be shorter workouts as the volume is much lower.
- omaniphil
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Re: MWY's Training Log
I did hypertrophy day of Hanley's HPS experiment yesterday. I also was impressed with how quickly I could complete everything. Normally after volume workouts I felt wrecked the day after. Today, not so much - hopefully that bodes well for the rest of the experiment!
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Re: MWY's Training Log
Today:
BW: 288.1 lbs.
Bench:
85 kg x 5
100 kg x 4
112.5 kg x 2
120 kg x 1 x 2 sets
Squat:
120 kg x 5
137.5 kg x 4
160 kg x 2
167.5 kg x 1
Conventional Deadlift:
130 kg x 3
150 kg x 2
150 kg x 2
172.5 kg x 2
182.5 kg x 1
Bro Block:
8 Super-sets of:
Lat Pull Downs: 150 lbs. x 5
Hammer Curls: 30 lbs. dumbbells x 5 (first two circuits were x8)
Session time: 1h20m
Today was "Power" day and the workout was indeed a good bit faster. I really, really like working in lower rep ranges. I didn't have to wait any longer between sets than it took to change the weight on the bar and everything was still under RPE7.
BW: 288.1 lbs.
Bench:
85 kg x 5
100 kg x 4
112.5 kg x 2
120 kg x 1 x 2 sets
Squat:
120 kg x 5
137.5 kg x 4
160 kg x 2
167.5 kg x 1
Conventional Deadlift:
130 kg x 3
150 kg x 2
150 kg x 2
172.5 kg x 2
182.5 kg x 1
Bro Block:
8 Super-sets of:
Lat Pull Downs: 150 lbs. x 5
Hammer Curls: 30 lbs. dumbbells x 5 (first two circuits were x8)
Session time: 1h20m
Today was "Power" day and the workout was indeed a good bit faster. I really, really like working in lower rep ranges. I didn't have to wait any longer between sets than it took to change the weight on the bar and everything was still under RPE7.
Last edited by MWY on Wed Feb 07, 2018 8:58 am, edited 1 time in total.
- augeleven
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Re: MWY's Training Log
Nice! Sweet bro circuit!
edited to not look illiterate
edited to not look illiterate
Last edited by augeleven on Wed Feb 07, 2018 12:16 pm, edited 1 time in total.
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Re: MWY's Training Log
Oh, I did that but forgot to include it in my copypasta. I'll ninja-edit so we both look like we're bad at reading.
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Re: MWY's Training Log
Today:
BW: 289.1 lbs.
Squat:
160 kg x 3@7 x 4 sets
Bench:
112.5 kg x 3@7 x 5 sets
Conventional Deadlift:
172.5 kg x 2@6 x 5 sets
Bro Block
Press: 135 x 4
1-arm DB Rows: 60 lbs. x 6 reps/arm
6 super-sets
Session time: 1h30m
Today was "Strength" day. I was able to move through the workout quickly which I very much appreciated.
BW: 289.1 lbs.
Squat:
160 kg x 3@7 x 4 sets
Bench:
112.5 kg x 3@7 x 5 sets
Conventional Deadlift:
172.5 kg x 2@6 x 5 sets
Bro Block
Press: 135 x 4
1-arm DB Rows: 60 lbs. x 6 reps/arm
6 super-sets
Session time: 1h30m
Today was "Strength" day. I was able to move through the workout quickly which I very much appreciated.
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- Age: 38
Re: MWY's Training Log
Hypertrophy Day:
Squat:
140 kg x 5@6 x 3 sets
140 kg x 4@6 x 4 sets
Bench:
122.5 kg x 1@7
102.5 kg x 5@6 x 4 sets (supposed to be 3 sets, oops)
102.5 kg x 4@6 x 4 sets
I thought my 4th volume set was only my 3rd and did 5.
Close Grip Bench:
95 kg x 8 (AMRAP)
Bro Block
1-arm DB Rows: 70 lbs. x 6 reps/arm
DB Curls: 25 x 6 reps/arm
8 super-sets in 13:30
Session time: 1h55m
This session took much longer than I expected it to. Next week I think I'll time my rest on the Squats to keep them moving along. Length aside, this was a great session.
Squat:
140 kg x 5@6 x 3 sets
140 kg x 4@6 x 4 sets
Bench:
122.5 kg x 1@7
102.5 kg x 5@6 x 4 sets (supposed to be 3 sets, oops)
102.5 kg x 4@6 x 4 sets
I thought my 4th volume set was only my 3rd and did 5.
Close Grip Bench:
95 kg x 8 (AMRAP)
Bro Block
1-arm DB Rows: 70 lbs. x 6 reps/arm
DB Curls: 25 x 6 reps/arm
8 super-sets in 13:30
Session time: 1h55m
This session took much longer than I expected it to. Next week I think I'll time my rest on the Squats to keep them moving along. Length aside, this was a great session.
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Re: MWY's Training Log
BW: 288.9 lbs.
Powah Day:
Bench:
100 kg x 3@ <6
110 kg x 1@ <6
117.5 kg x 1@ 6
127.5 kg x 1@7
112.5 kg x 3@7
112.5 kg x 3@7
Deadlift:
150 kg x 2@ <6
150 kg x 2@ <6
172.5 kg x 1 @ <6
185 kg x 1@7~
172.5 kg x 3@6.5
172.5 kg x 3@6.5
150 kg x 4@6
150 kg x 4@6
150 kg x 4@6
150 kg x 4@6
Bro Block
Standing DB Press: 45 lbs. Dumbbells x 6
Lat Pull Downs: 150 lbs. x 6
8 Super-sets in 15 minutes
Session time: 1h40m
Solid session today. I was especially happy with how fast all the reps on Bench moved. I was expecting the top single to feel like RPE8 since I was still a bit sore from Monday and got less than 6 hours of sleep last night, but it flew.
The Deadlift structure this week felt very good too. Working up to the top single and then having back-off volume at both 80% and 70% took a while, but it was a good amount of stress without compromising bar speed much (if at all).
Powah Day:
Bench:
100 kg x 3@ <6
110 kg x 1@ <6
117.5 kg x 1@ 6
127.5 kg x 1@7
112.5 kg x 3@7
112.5 kg x 3@7
Deadlift:
150 kg x 2@ <6
150 kg x 2@ <6
172.5 kg x 1 @ <6
185 kg x 1@7~
172.5 kg x 3@6.5
172.5 kg x 3@6.5
150 kg x 4@6
150 kg x 4@6
150 kg x 4@6
150 kg x 4@6
Bro Block
Standing DB Press: 45 lbs. Dumbbells x 6
Lat Pull Downs: 150 lbs. x 6
8 Super-sets in 15 minutes
Session time: 1h40m
Solid session today. I was especially happy with how fast all the reps on Bench moved. I was expecting the top single to feel like RPE8 since I was still a bit sore from Monday and got less than 6 hours of sleep last night, but it flew.
The Deadlift structure this week felt very good too. Working up to the top single and then having back-off volume at both 80% and 70% took a while, but it was a good amount of stress without compromising bar speed much (if at all).
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Re: MWY's Training Log
Strength Day:
Squat:
162.5x3@7
162.5x3@8
162.5x3@7
162.5x3@8
162.5x3@8
Bench:
115x3@7.5
115x3@7.5
115x3@7.5
115x3@7
115x3@7
100x4@<7
100x4@<7
100x4@<7
Deadlift:
180x2@7
180x2@7
180x2@7
180x2@7
180x2@7
Workout time: 1h55m
No Bro Block today. The workout took nearly 2 hours and I needed to get to work. I went to Disneyland with the wife yesterday and did a lot more walking around than I'm used to, which I think raised the RPE a bit on my squats. Bench and Deadlifts felt better than Squats did, but that's actually pretty common for me.
Squat:
162.5x3@7
162.5x3@8
162.5x3@7
162.5x3@8
162.5x3@8
Bench:
115x3@7.5
115x3@7.5
115x3@7.5
115x3@7
115x3@7
100x4@<7
100x4@<7
100x4@<7
Deadlift:
180x2@7
180x2@7
180x2@7
180x2@7
180x2@7
Workout time: 1h55m
No Bro Block today. The workout took nearly 2 hours and I needed to get to work. I went to Disneyland with the wife yesterday and did a lot more walking around than I'm used to, which I think raised the RPE a bit on my squats. Bench and Deadlifts felt better than Squats did, but that's actually pretty common for me.
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Re: MWY's Training Log
Hypertrophy Day
Squat:
152.5 kg x 4@7
152.5 kg x 4@7
152.5 kg x 4@7
152.5 kg x 3@6
152.5 kg x 3@6
152.5 kg x 3@7
152.5 kg x 3@7
Bench:
107.5 kg x 4@7
107.5 kg x 4@7
107.5 kg x 4@7
107.5 kg x 3@6
107.5 kg x 3@6
107.5 kg x 3@6
107.5 kg x 3@6
107.5 kg x 3@6
CGBP:
95 kg x 9 (AMRAP)
Bro Block:
Curls: 30 lbs. x 6
Lat Pull-Downs: 150 lbs. x 6
6 Super-sets
Solid workout today, @Hanley is really on to something with this programming. I didn't time my workout because it's a holiday and I took my time resting and between exercises. Really happy with how progress is going.
Squat:
152.5 kg x 4@7
152.5 kg x 4@7
152.5 kg x 4@7
152.5 kg x 3@6
152.5 kg x 3@6
152.5 kg x 3@7
152.5 kg x 3@7
Bench:
107.5 kg x 4@7
107.5 kg x 4@7
107.5 kg x 4@7
107.5 kg x 3@6
107.5 kg x 3@6
107.5 kg x 3@6
107.5 kg x 3@6
107.5 kg x 3@6
CGBP:
95 kg x 9 (AMRAP)
Bro Block:
Curls: 30 lbs. x 6
Lat Pull-Downs: 150 lbs. x 6
6 Super-sets
Solid workout today, @Hanley is really on to something with this programming. I didn't time my workout because it's a holiday and I took my time resting and between exercises. Really happy with how progress is going.
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Re: MWY's Training Log
Bench:
100 kg x 2@<6
110 kg x 1@<6
120 kg x 1@6
132.5 kg x 1@7.5 (PR!)
DL:
160 kg x 1@<6
175 kg x 1@6~
195 kg x 1@7~
Bro Block:
Seated DB Press: 55 lbs. x 6
DB Rows: 75 lbs. x 6
5 Super-sets
Both bench and deadlift were fantastic today. Hanley had 130 scheduled for bench and 190 for deadlift but noted I could go for 132 and 192-195 respectively if I was feeling excellent and, boy, was I! Very happy with how this programming has been going.
100 kg x 2@<6
110 kg x 1@<6
120 kg x 1@6
132.5 kg x 1@7.5 (PR!)
DL:
160 kg x 1@<6
175 kg x 1@6~
195 kg x 1@7~
Bro Block:
Seated DB Press: 55 lbs. x 6
DB Rows: 75 lbs. x 6
5 Super-sets
Both bench and deadlift were fantastic today. Hanley had 130 scheduled for bench and 190 for deadlift but noted I could go for 132 and 192-195 respectively if I was feeling excellent and, boy, was I! Very happy with how this programming has been going.
- Wilhelm
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Re: MWY's Training Log
So nice. PR @7.5 is like PR+
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Re: MWY's Training Log
Right? I was thinking it would be @8-8.5 based on how 120 moved, but it flew. My spotter's reaction was "wait, that was a PR?!" Mucho credit to @Hanley.
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Re: MWY's Training Log
Strength Day
Squat:
175 kg x 1@7 x 3 sets (2nd and 3rd @7.5)
165 kg x 2@7 x 4 sets
Bench:
125 kg x 1@7 x 3 sets
115 kg x 2@7 x 6 sets
Ready for some PRs next week (I think?).
Squat:
175 kg x 1@7 x 3 sets (2nd and 3rd @7.5)
165 kg x 2@7 x 4 sets
Bench:
125 kg x 1@7 x 3 sets
115 kg x 2@7 x 6 sets
Ready for some PRs next week (I think?).