Welcome to this week’s Training Log thread

Use this space to:

  • Share your recent workouts

  • Reflect on what went well (or didn’t)

  • Track PRs, new programs, deloads, or changes

  • Stay accountable with your training

  • Ask for tips on progression or programming

  • The Giant Korean@lemmy.worldEnglish
    2·
    12 hours ago

    Some stuff from this week:

    • Overhead Press 85kg x 1
    • Deficit Bentover Row 75kg x 11
    • Dumbell Bench Press 70lb DBs x 9
    • Pullup x3 (these need work)
    • Zercher Bulgarian Split Squat 25kg x 15 (each leg)
    • Kickstand RDL 105kg x 12 (each leg)
    • Muscle Snatch 60kg x 3
    • Clean Grip Overhead Squat Hold 70kg x 15sec

    Today I did Myomatch sets with some of my lifts. Tough but I like them!

  • exasperation@lemm.eeEnglish
    3·
    15 hours ago

    For the last 2 months, I’ve been doing a 3-day split, focused on each of the 3 main powerlifting exercises (bench, deadlift, squat) and related accessories, aiming at 3x5 of what my 5 rep max is.

    From some discussions I had here last week, I’ve decided this will be my last week doing that, and switching over to a 5/3/1. But I was able to hit 5 reps of each of the following:

    Bench: 180 lbs
    Squat: 335 lbs
    Deadlift: 385 lbs

    I’ll use this snapshot of where I am now, to plan out how I’ll do 5/3/1 over the next two or three cycles, and see how I feel about the program after.

    • shittydwarfOPMEnglish
      1·
      15 hours ago

      Looking forward to your review. Have you figured out which template you’re going to go with?

      • exasperation@lemm.eeEnglish
        2·
        15 hours ago

        Not yet. Reading Wendler’s stuff posted throughout the internet, some old reddit posts discussing different concepts and issues talking about the basic framework, gives me some ideas of how I’ll approach it. I suspect it won’t be a big change in what exercises I’m actually doing, but will mainly be a shift in how much weight and reps I’m going for on any given day.

        But I’ll figure it out this weekend, enter next week with a plan.

        • shittydwarfOPMEnglish
          2·
          14 hours ago

          Wendler’s writing can be a little bit confusing, if you have any questions I’ve pretty much deciphered it and am familiar enough to help set up any of the templates

  • shittydwarfOPMEnglish
    2·
    2 days ago

    Tactical Barbell Grey Man w1d1

    Bench press 4 x 8 @ 180lbs
    Zercher squat 4 x 8 @ 210lbs
    Dip 4 x 12 @ 210lbs bw
    Incline dumbbell bench 4 x 12 @ 40lbs
    Pull up 4 x 12 @ 210lbs bw

    OK this is the last program hop for a while I swear.

    • shittydwarfOPMEnglish
      1·
      12 hours ago

      Tactical Barbell Grey Man w1d2

      Behind the neck press 4 x 8 @ 95lbs
      Deadlift 4 x 8 @ 260lbs
      Dumbbell shrug 4 x 12 @ 60lbs
      Incline dumbbell row 4 x 12 @ 50lbs
      Incline dumbbell curl 4 x12 @ 30lbs

      Up until now I have never done much, if any bicep isolation exercises. These Incline curls with a big stretch are killer, I was completely toasted after this