First Log Strength Training 2016

[Yanks]

Hi guys this will be my first training log, I've Been recording my workouts but figured I would make a log to really stay on track and keep making steady gains!

Currently doing a 5x5 on Bench/Squat ok deadlifts I'm going a little lighter trying to just maintain my form with lighter repetitions.


July 14th Squats

Warm up

95x6
115x5
135x4
165x3
185x2
205x1
225x1

Sets
255x5
255x5
255x5
255x5
255x9

Could've prob squeezed out 2-3 more reps if I waited a couple seconds and recovered but I just decided to rack it.

I've been finishing my squat sets with high bar squats for two sets of 20 usually. I throw some pause reps in there as well.

165x20
145x20

Finished with just some body weight squats, couple minutes on a bike followed by some nice stretching.

 

[Yanks]

July 17th Chest
20 push ups
135x6
155x5
175x3
185x1
Sets
200x5
200x5
200x5
200x5 this set was pretty hard needed help last rep so I dropped weight
185x7

Incline
115x10
135x8
155x5

Close grip
135x10
155x7
175x7

Wide grip
155x8
165x6
175x4

Did a couple sets of dips and then stretched.


I took a few days off for extra recovery back had a little pain pretty good now.

July 21st Back Day

Deadlifts

Some foam roller on my back, 5 minutes on elliptical and some Resistance band work for my hips.
Warm up
135x5
155x4
185x3
205x2

Working Sets 3:00-3:30 rest between sets
225x5
225x5
225x7
225x5
225x10
Weight felt pretty light form could still
Improve I'm keeping my back flat but I think maybe my Hips could be a little higher for my pulls

Bent over Rows 90-120 second rest between sets

95x10
115x10
135x8
I want to lift these heavier next week haven't really worked with them in a while and didn't want to round my back so I kept them light

Stiff legged deadlifts actually did these before rows. Got a nice stretch on my hamstrings with these.

95x10
115x10
135x10

Lat pulldowns
99x10
110x10
121x10

Low Back Rows

I did 3 sets of 10 forgot the weights though.

Bicep curls had run out of time I did no rest between sets
25x10
20x8
15x10
10x10
15x10
20x4
25x2-3

Stretched for about 10 minutes especially back, hips, and hamstrings

 

[Yanks]

July 25th Leg Day
Squats warm up

135x7
165x4
185x2
205x1
225x1

Sets
255x5
275x5
275x5
275x5
275x5
275x5
Deload
165x20
155x20

Did two sets of leg extension and 3 of calf raises was pretty beat down after the squats from my workout

 

[JamesReef]

Getting in on this

 

[Yanks]

Getting in on this

Cool first in! Glad to have you. Thinking about new routine for bench at least stalling around 205 for sets on progress but bench and deadlift still making nice jumps every week.

 

[Yanks]

July 26th Chest
Hit my gym a lot later than normal looked like a planet fitness or something way too many people in there couldn't get a proper workout done took me 15 minutes to get a bench

Bench press
Warm-up
Push-ups
135x8
165x5
185x2
Sets
200x5
200x5 felt like I maybe could hit 5x5 but no spotter and trying to maybe get into a more intense higher volume workout for chest
185x8 shortened rest time to about 1 min
165x7
155x6
145x7
135x10
135x9
Couldn't even get on incline bench, should've done close grip but I forgot.
Unfortunately I had to finish with machines
Chest press
80x12
90x10
100x8
Did close grip on machine actually worked triceps pretty nicely
Chest Flys
110x6 3 sets

Kind of disappointing workout couldn't really get into it like normal, but I did feel a great pump in my chest and triceps. Any suggestions for continued strength gains on my bench id really appreciate it.

Thanks

 

[Yanks]

7/30 Deadlifts/Back
Warmup deadlifts
135x10
165x5
Did two sets of deficits off 45lb plate
165x3 185x2
Really focused on tightness and getting a good push and pull
185x2
225x3
255x2
Was originally planning on pulling 250-255 for my 5x5 but I felt super explosive form was really on point was getting prob my best push and pull ever so the bar was really moving. Went up to 275 for my sets aimed for 3-4 minute rest period. Felt actually best at no more than 3:30-3:45 anything more and first rep took a little more effort to get into. Btw I don't do touch and go I do the lift let the bar settle and lift again.
275x5
275x5
275x5
275x5
275x9 was pretty hard could've prob gone for 2 more at least but I wanted to keep something in the tank these 9 reps killed me anyways

Stiff legged deadlifts
135x10
155x8 felt a little cramping in my groin area so I dropped back to 135
135x10 going real deep on the stretch trying to make sure keep my lower back flat, helping to keep my upper back slightly erected.
Bent over Rows
135x10
155x7
Felt really good so decided to do super sets with couple more stiff legged
135x8 rows 135x10 stiff legged
135x8 rows 135x 12 stiff legged

It's pretty light on stiff legged but super sets pushed me pretty good.

Lat pull downs
88x10
99x10
110x7
121x5

Reverse fly machine
50x10
60x10
70x10
40x15 like to finish up with these really light none of the sets were very hard just a nice stretch for my back I was pretty dead already anyways.

Did some back stretches and 5 minutes on the foam roller.

Really looking forward to next week deadlift and squats hopefully my bench will be able to improve as well!

 

[Yanks]

7/31 Chest

Warm Up Bench Press
20 push-ups
105x8
135x5
165x5
185x3

For 5x5 decided to try and up weight
205x5 3:30-4:00 between each set
205x5
205x5
205x5
205x5
185x3 Immediately after hitting last set
135x20 more of a wide grip after 2 minutes
155x10
145x10
135x10 I decided to really up my volume even though I hit my numbers because of lagging progress on bench.

Incline dumbbell presses
50x8
55x8
50x10
55x7
50x8
40x12
These felt really good for my chest and shoulders even triceps really nice pump been feeling like my upper chest has been lagging planning on really working it hard next 4-6 weeks.

Dumbbell Bench press
50x10 only did 1 set triceps were really being recruited and became very worn down

Chest flys
20x15
25x12
25x12

Tricep Push Downs
Had to use machine for cable flys felt little akward triceps pretty worn down by then

48x10
48x12
60x8

My triceps are pretty strong my friend I lift with can out bench me by a decent margin but my triceps are stronger but I feel like my triceps are taking on too much of the workload versus my chest which isn't really sore unless I go very wide on my bench and hit up dumbbell presses, I know immediately you would think my grip is more close to wide but I feel like I have a pretty neutral grip between wide and close. If anyone can give any insight I'd appreciate it

 

[Yanks]

8/1 Shoulders
Haven't really been hitting shoulders last 6-7 weeks and feel like my bench may be suffering because of it

Seated military press
45x10
75x2
75x10
105x15
115x5
115x5
125x5
135x3
135x4
105x6
It's a lot of volume and moderate intensity but I just really wanted to feel like I did some work on my shoulders hopefully it'll help me continue to gain on my bench

Arnold Dumbbell Press
40x10
35x8
30x10
Did Couple sets of regular shoulder press
30x10
30x8
Decided to end shoulders there going to be more structured next workout

Legs light Squats
15 body weight squats
20 body weight squats
135x10
135x20
Was planning to work up 135,45,55 3x10 but I had to leave and did a set of 20 really quick. Feeling optimistic and excited to squat heavy, I only used 35-40% of my 1RM but I felt very explosive and fast looking forward to trying at least 300 for 5x5.