having a grape time lifting weights
Moderator: Chebass88
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having a grape time lifting weights
Hello everyone. I'm making an effort to keep better records of my training lately, so I thought keeping a log here would be a step in that direction and also help me move past lurker status.
Basics
Male
Mid-20s
195 lbs
5'7" on a tall day
PRs
Squat: 429 (4/6/19)
Bench: 319 paused (4/6/19)
Deadlift: 507 (4/6/19)
Press: 200 (9/24/18)
Training History
I've been actually training since about January of 2017. I first touched a barbell in my high school weight room several years ago, but didn't consistently go to a gym again until after college. After starting a big boy job and becoming a sedentary working adult, I "worked out" for a while and made some terrible attempts at the various 3x5/5x5 permutations available on the internet. Decided to commit myself to training like a powerlifter in January 2017, when I did a full 12 week "powerlifting program" from reddit for the first time. After spinning my wheels a lot, I (re)discovered StSt and by extension BBM, this forum, etc. Did The Bridge last fall and actually made progress, so figured I was on the right track.
Since late Jan of this year, I've been coached by Leah. In that time, my E1RMs have gone from 346/274/425 on week 1 to ~420/305/450 lately. My technique, especially on squat, has gotten much better in the process. I also did a USAPL meet in late April, with best lifts of 177.5/132.5/195 kg.
Anyway, on to the logging:
17 Sept 2018
Comp Squat
295x4@6
315x4@7
345x4@7.5 (https://www.instagram.com/p/Bn2nOEVgAWu ... pe_sherbet)
320x4(x4) backoffs
TnG Bench
235x4@7
250x4@8(x5)
Paused DL
225x8@6
245x8@7
265x8@8(x3)
Basics
Male
Mid-20s
195 lbs
5'7" on a tall day
PRs
Squat: 429 (4/6/19)
Bench: 319 paused (4/6/19)
Deadlift: 507 (4/6/19)
Press: 200 (9/24/18)
Training History
I've been actually training since about January of 2017. I first touched a barbell in my high school weight room several years ago, but didn't consistently go to a gym again until after college. After starting a big boy job and becoming a sedentary working adult, I "worked out" for a while and made some terrible attempts at the various 3x5/5x5 permutations available on the internet. Decided to commit myself to training like a powerlifter in January 2017, when I did a full 12 week "powerlifting program" from reddit for the first time. After spinning my wheels a lot, I (re)discovered StSt and by extension BBM, this forum, etc. Did The Bridge last fall and actually made progress, so figured I was on the right track.
Since late Jan of this year, I've been coached by Leah. In that time, my E1RMs have gone from 346/274/425 on week 1 to ~420/305/450 lately. My technique, especially on squat, has gotten much better in the process. I also did a USAPL meet in late April, with best lifts of 177.5/132.5/195 kg.
Anyway, on to the logging:
17 Sept 2018
Comp Squat
295x4@6
315x4@7
345x4@7.5 (https://www.instagram.com/p/Bn2nOEVgAWu ... pe_sherbet)
320x4(x4) backoffs
TnG Bench
235x4@7
250x4@8(x5)
Paused DL
225x8@6
245x8@7
265x8@8(x3)
Last edited by grapesherbert on Thu Apr 11, 2019 6:48 am, edited 11 times in total.
- Shane
- Great Old One
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Re: having a grape time lifting weights
Great progress! Welcome to the boards ... or loss of your lurker status in any case. Lucky you having such a great coach.
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Re: having a grape time lifting weights
Thanks, definitely agree. At first I was pretty self-conscious as a relative noob hiring a coach instead of continuing to just "try harder," but then I figured there's more to learn when you're newer. Plus I'm not second-guessing myself and sabotaging my progress every time something doesn't go well.
19 Sept 2018
Comp Bench
285x1@8
235x4@7
250x4@8(x5)
3-0-3 Tempo Squats - left knee 0/10 pain
225x6
245x6
265x6(x3)
Wide Grip Bench (middle finger on ring)
200x8@6
210x8@7
220x8@8(x3)
This is my eighth week (I think) doing double bench sessions on day 2, and I think its starting to pay off.
DB Row
65x10(x3) - supposed to do 8 min block but ran out of time so just knocked these out
Last edited by grapesherbert on Thu Sep 20, 2018 7:15 am, edited 1 time in total.
- mgil
- Shitpostmaster General
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Re: having a grape time lifting weights
Thanks for signing up, @grapesherbert! Good numbers already and I'm positive great numbers to come.
- Wilhelm
- Little Musk Ox
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Re: having a grape time lifting weights
Mmmm... grapey.
j/k
Glad your training is going so well, and thank you for adding your log. \o/
j/k
Glad your training is going so well, and thank you for adding your log. \o/
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Re: having a grape time lifting weights
Thanks guys. Glad to be here.
20 September 2018 (Moved up a day, out of town this weekend)
Comp Deadlift
425x1@8 (https://www.instagram.com/p/Bn-M73UA-4U ... pe_sherbet)
335x4@7
350x4@8(x4)
350x4@8.5
I've had to recalibrate my RPE ratings on pulls the last couple weeks. I think I hadn't really been adhering to the "reps with good form" principle and rather had been telling myself that deadlifts are supposed to feel hard and I could have ripped another one off the floor. Took 10-15 lbs off of these backoffs compared to a few weeks ago, but felt much more productive.
2ct Pause Bench
200x6@6
210x6@7
225x6@8(x3)
SSB Squat
210x8@6
230x8@7
245x8@8(x3)
Love-hate relationship with this thing
Bis/Tris superset
6min block of alternating EZ curls/tricep pushdowns for 8s
Best week of training I've had in a while. New block next week, but hoping to keep the momentum going.
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Re: having a grape time lifting weights
Day 1 of new block
24 September 2018
Comp Squat
385x1@8
350x4@8
315x4@6.5
315x4@7(x4)
Press w/ Belt
185x1@6.5
200x1@8.5-9 (misgroove/overshoot despite smoking 185, 5lbs PR nonetheless) video: https://www.instagram.com/p/BoIdCYfAOdv ... pe_sherbet
180x4@8
160x4@6.5(x2)
160x4@7(x3)
Been messing around with keeping the bar a little higher in my hands/closer to my fingers instead of the full bulldog grip...with wrist wraps it's not so bad and I think it lets me keep the bar a little closer to my face on the way up. We'll see how the next few weeks go.
TnG Bench
205x6@6
215x6@6.5
225x6@7(x2)
235x6@8
These went better than expected after pressing
24 September 2018
Comp Squat
385x1@8
350x4@8
315x4@6.5
315x4@7(x4)
Press w/ Belt
185x1@6.5
200x1@8.5-9 (misgroove/overshoot despite smoking 185, 5lbs PR nonetheless) video: https://www.instagram.com/p/BoIdCYfAOdv ... pe_sherbet
180x4@8
160x4@6.5(x2)
160x4@7(x3)
Been messing around with keeping the bar a little higher in my hands/closer to my fingers instead of the full bulldog grip...with wrist wraps it's not so bad and I think it lets me keep the bar a little closer to my face on the way up. We'll see how the next few weeks go.
TnG Bench
205x6@6
215x6@6.5
225x6@7(x2)
235x6@8
These went better than expected after pressing
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Re: having a grape time lifting weights
26 September 2018
Comp Deadlift
425x1@8 - same weight as last week but rep was meh (had to use bent bar, gym ran out of chalk wah wah)
355x4@7.5
315x4@6.5(x5)
Comp Bench
285x1@8 - touched too high so bar path was a bit off, but otherwise this flew. Will up the lbs next week
255x4@7.5 - even better set
225x4@6ish(x5)
Bench has been on the up the past few weeks. Bench more to bench more - who knew?
SSB Squats
210x6@6
230x6@6.5
260@8(x2)
annoyed my knee a bit afterwards but whatever
Comp Deadlift
425x1@8 - same weight as last week but rep was meh (had to use bent bar, gym ran out of chalk wah wah)
355x4@7.5
315x4@6.5(x5)
Comp Bench
285x1@8 - touched too high so bar path was a bit off, but otherwise this flew. Will up the lbs next week
255x4@7.5 - even better set
225x4@6ish(x5)
Bench has been on the up the past few weeks. Bench more to bench more - who knew?
SSB Squats
210x6@6
230x6@6.5
260@8(x2)
annoyed my knee a bit afterwards but whatever
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Re: having a grape time lifting weights
27 September 2018
3-0-3 Tempo Squat
245x5@6
260x5@7
275x5@8(x3)
2Ct Pause Bench
225x5@7
235x5@8(x3)
235x5@8.5
2in Deficit DL
225x6@6
275x6@7
295x6@8(x2)
1 October 2018
Comp Squat
385x1@8
350x4@8.5
315x4@7(x5)
Press w/ Belt
195x1@8.5
175x4@8
160x5@7(x5)
TnG Bench
225x6@6.5
235x6@7
245x6@8
245x6@8.5
235x6@8
Short rest on these last sets...but bench is exceeding all expectations lately, especially as a third movement after pressing.
3-0-3 Tempo Squat
245x5@6
260x5@7
275x5@8(x3)
2Ct Pause Bench
225x5@7
235x5@8(x3)
235x5@8.5
2in Deficit DL
225x6@6
275x6@7
295x6@8(x2)
1 October 2018
Comp Squat
385x1@8
350x4@8.5
315x4@7(x5)
Press w/ Belt
195x1@8.5
175x4@8
160x5@7(x5)
TnG Bench
225x6@6.5
235x6@7
245x6@8
245x6@8.5
235x6@8
Short rest on these last sets...but bench is exceeding all expectations lately, especially as a third movement after pressing.
- Wilhelm
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Re: having a grape time lifting weights
Maybe one of the most beautiful sentences in existence.
Really great work, @grapesherbert! \o/
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Re: having a grape time lifting weights
Thanks. I think bumping bench/press to 4x a week over the last 10 weeks or so has really made a difference.
3 October 2018
Comp Deadlift
425x1@8
355x4@7
325x4@6.5(x5)
Had to get stitches in my back near my rear delt for a routine thing, so I skipped squat and bench so I didn’t rip them out. Doc doesn’t want me in the gym for 2 weeks so i figured this was a compromise.
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Re: having a grape time lifting weights
Well, it appears I was a little too cocky about the stitches mentioned in the last post. I wasn't really able to train til Tuesday, the day after I had the stitches removed. Then I promptly reopened the wound, so looks like training (at least upper body and back stuff) will be on a further hiatus. Will probably just sit on the leg press here and there RIP my gains
16 October 2018
SSB Squat
250x4(x5)
Press w/ Belt
155x4(x5)
Tried feet up, flat back bench, but could feel the incision on my rear delt pinched on the bench pad, so didn't get past the bar.
16 October 2018
SSB Squat
250x4(x5)
Press w/ Belt
155x4(x5)
Tried feet up, flat back bench, but could feel the incision on my rear delt pinched on the bench pad, so didn't get past the bar.
- Wilhelm
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Re: having a grape time lifting weights
Good healing to you, @grapesherbert.
You'll be back on the gainz train soon enough.
You'll be back on the gainz train soon enough.
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Re: having a grape time lifting weights
Got some half-decent training in this week, doc says I'm good to go starting Monday
30 October 2018
SSB Squats
250x4(x3)
270x4(x2)
DB Curls 3x10
Tricep pushdowns 3x10
1 November 2018
Feet Up Bench
225x4(x5)
DB Rows
80# DB 7min block
30 October 2018
SSB Squats
250x4(x3)
270x4(x2)
DB Curls 3x10
Tricep pushdowns 3x10
1 November 2018
Feet Up Bench
225x4(x5)
DB Rows
80# DB 7min block
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Re: having a grape time lifting weights
Been back at 100% regular training for 3 weeks now, but I've gotten a bit behind on logging...
5 November 2018
Comp Squat
345x1@8
315x4@9
285x4(x5)
These were my first low bar squats in about a month...felt like hot garbage
Press w/Belt
175x1@7.5
155x4@8
135x4@6(x5)
TnG Bench
185x6@7
205x6@8
Was rushed after presses...felt like I forgot how to bench
7 November 2018
Comp Deadlift
405x1@8
365x4@9 (grip problems)
325x4@7(x4)
Comp Bench
255x1@7.5
225x4@8
205x4@7(x5)
SSB Squats
210x6@7
230x6@8(x3)
9 November 2018
2ct Pause Squat
315x1@8
275x5@9
265x5@8(x2)
265x8@8.5
2ct Pause Bench
255x1@7.5
225x5@8(x2)
225x5@8.5
225x5@9.5
2in Deficit Deadlift
225x6@6.5
275x6@7
290x6@8(x3)
These actually felt pretty good
15 November 2018
Comp Squat Video: https://www.instagram.com/p/BqOr3B6ge7z/
345x1@7.5 -was pretty fast compared to last week so decided to bump the weight
365x1@9 -got stuck above parallel for a hot sec, but moved quickly otherwise. Just rusty I think
325x4@8
205x4@8(x5)
Press w/Belt
175x1@7
185x1@8
165x4@8
145x4@7(x5)
TnG Bench
185x6@6
225x6@8(x3)
17 November 2018
Comp Deadlift
415x1@7.5
365x4@8
330x4@7(x5)
Comp Bench
265x1@7.5
245x4@8
225x4@7(x5)
SSB Squat
Missed for time
18 November 2018
2ct Pause Squat
315x1@7.5
275x5@8(x2)
275x5@8.5(x2)
2ct Pause Bench
115x5@8(x4)
2in Deficit Deadlift
225x6@6.5
275x6@7
290x6@8(x3)
20 November 2018
Got to train two days last week at a gym with fancy kilo plates while travelling for Thanksgiving
Comp Squat
165kgx1@8
150x4@8.5
130x4@7(x4)
These felt pretty sloppy overall
Press w/ Belt
87.5x1@8
80x3@10 - missed 4th rep, arms just died
70x4@7(x4)
TnG Bench
Missed for time
23 November 2018
Comp Deadlift
195kgx1@8 (video:https://www.instagram.com/p/BqkvLkcA9Q4/) Ties my meet PR and was super fast on video...felt like death IRL
170x4@8.5
155x4@7(x4)
Comp Bench
125kgx1@8
115x4@8.5
100x4@6(x4)
SSB Squats
230x5@7
250x4@7.5(x3)
25 November 2018
2ct Pause Squat
330x1@8 - up 15 lbs from last week, kept my back angle much better than last few weeks
290x5@8
290x5@9
275x5@8 (droppd weight)
Incline Bench
185x5@6
205x5@9
195x5@8(x3)
forgot how awkward this movement is...I'm sure I can bump the numbers once I get used to it again
2ct Pause Squat
245x5@6
275x6@7
295x6@8(x3)
5 November 2018
Comp Squat
345x1@8
315x4@9
285x4(x5)
These were my first low bar squats in about a month...felt like hot garbage
Press w/Belt
175x1@7.5
155x4@8
135x4@6(x5)
TnG Bench
185x6@7
205x6@8
Was rushed after presses...felt like I forgot how to bench
7 November 2018
Comp Deadlift
405x1@8
365x4@9 (grip problems)
325x4@7(x4)
Comp Bench
255x1@7.5
225x4@8
205x4@7(x5)
SSB Squats
210x6@7
230x6@8(x3)
9 November 2018
2ct Pause Squat
315x1@8
275x5@9
265x5@8(x2)
265x8@8.5
2ct Pause Bench
255x1@7.5
225x5@8(x2)
225x5@8.5
225x5@9.5
2in Deficit Deadlift
225x6@6.5
275x6@7
290x6@8(x3)
These actually felt pretty good
15 November 2018
Comp Squat Video: https://www.instagram.com/p/BqOr3B6ge7z/
345x1@7.5 -was pretty fast compared to last week so decided to bump the weight
365x1@9 -got stuck above parallel for a hot sec, but moved quickly otherwise. Just rusty I think
325x4@8
205x4@8(x5)
Press w/Belt
175x1@7
185x1@8
165x4@8
145x4@7(x5)
TnG Bench
185x6@6
225x6@8(x3)
17 November 2018
Comp Deadlift
415x1@7.5
365x4@8
330x4@7(x5)
Comp Bench
265x1@7.5
245x4@8
225x4@7(x5)
SSB Squat
Missed for time
18 November 2018
2ct Pause Squat
315x1@7.5
275x5@8(x2)
275x5@8.5(x2)
2ct Pause Bench
115x5@8(x4)
2in Deficit Deadlift
225x6@6.5
275x6@7
290x6@8(x3)
20 November 2018
Got to train two days last week at a gym with fancy kilo plates while travelling for Thanksgiving
Comp Squat
165kgx1@8
150x4@8.5
130x4@7(x4)
These felt pretty sloppy overall
Press w/ Belt
87.5x1@8
80x3@10 - missed 4th rep, arms just died
70x4@7(x4)
TnG Bench
Missed for time
23 November 2018
Comp Deadlift
195kgx1@8 (video:https://www.instagram.com/p/BqkvLkcA9Q4/) Ties my meet PR and was super fast on video...felt like death IRL
170x4@8.5
155x4@7(x4)
Comp Bench
125kgx1@8
115x4@8.5
100x4@6(x4)
SSB Squats
230x5@7
250x4@7.5(x3)
25 November 2018
2ct Pause Squat
330x1@8 - up 15 lbs from last week, kept my back angle much better than last few weeks
290x5@8
290x5@9
275x5@8 (droppd weight)
Incline Bench
185x5@6
205x5@9
195x5@8(x3)
forgot how awkward this movement is...I'm sure I can bump the numbers once I get used to it again
2ct Pause Squat
245x5@6
275x6@7
295x6@8(x3)
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Re: having a grape time lifting weights
27 November 2018
Competition Squat (video: https://www.instagram.com/p/BqtbgDoAOY4/)
365x1@8
345x4@9
295x4@6.5-7(x4)
Press w/ Belt
195x1@8.5
175x4@9
155x4@7(x4)
TnG Bench
185x5@6.5
225x5@8(x3)
Shoulders were smoked so these were pretty mediocre
Competition Squat (video: https://www.instagram.com/p/BqtbgDoAOY4/)
365x1@8
345x4@9
295x4@6.5-7(x4)
Press w/ Belt
195x1@8.5
175x4@9
155x4@7(x4)
TnG Bench
185x5@6.5
225x5@8(x3)
Shoulders were smoked so these were pretty mediocre
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Re: having a grape time lifting weights
29 November 2018
Comp Deadlift
435x1@7.5 (5lbs PR)
440x1@8.5 (another 5lbs PR) - I dropped this while struggling at lockout at my meet in April, so wanted to get this done and dusted. Maybe an overshoot but oh well
375x4@8 - probably should have bumped the weight
345x4@6.5(x4) w/straps
Comp Bench
285x1@8
260x4@8.5
225x4@6.5(x4)
SSB Squats
230x5@6
250x5@7
270x5@8(x3)
Comp Deadlift
435x1@7.5 (5lbs PR)
440x1@8.5 (another 5lbs PR) - I dropped this while struggling at lockout at my meet in April, so wanted to get this done and dusted. Maybe an overshoot but oh well
375x4@8 - probably should have bumped the weight
345x4@6.5(x4) w/straps
Comp Bench
285x1@8
260x4@8.5
225x4@6.5(x4)
SSB Squats
230x5@6
250x5@7
270x5@8(x3)
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Re: having a grape time lifting weights
1 December 2018
2ct Pause Squats
335x1@8 (5lb PR)
285x5@8(x4)
Incline Bench
185x5@7
195x5@8(x3)
At a commercial gym, had to use the most awkward incline bench I've ever seen. Three sets of hooks like 5 inches apart, and none of them were the correct height for me. Had to use a bit of a narrower grip to unrack the bar, but worked out ok in the end.
2ct Pause DL
245x5@6
275x5@7
295x5@8(x3)
Incline DB rows
7min block with 50s
2ct Pause Squats
335x1@8 (5lb PR)
285x5@8(x4)
Incline Bench
185x5@7
195x5@8(x3)
At a commercial gym, had to use the most awkward incline bench I've ever seen. Three sets of hooks like 5 inches apart, and none of them were the correct height for me. Had to use a bit of a narrower grip to unrack the bar, but worked out ok in the end.
2ct Pause DL
245x5@6
275x5@7
295x5@8(x3)
Incline DB rows
7min block with 50s
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Re: having a grape time lifting weights
4 December 2018
Comp Squat
375x1@7.5
385x1@9
345x4@9
310x4@7(x4)
Press w/ Belt
185x1@7.5
170x1@9
155x4@6.5(x4)
TnG Bench
225x5@7
235x4@8(x3)
6 December 2018
Comp Deadlift
445x1@8 (5lb PR)
385x4@9
365x4@8
365x4@8.5
355x4@7(x2)
Comp Bench
290x1@8
265x4@10 (woops)
240x4@8(x4)
SSB Squat
Skipped for time
8 December 2018
Pin Squat
275x5@7
295x5@8(x4)
Incline Bench
185x5@7
205x5@8(x4)
2ct Pause Squat
275x5@6
295x5@7
305x5@8(x3)
10 December 2018
Comp Squat
365x1@7.5
335x4@9
300x4@7(x4)
Legs feeling dead last couple weeks
Press w/ Belt
195x1@8
175x4@8.5 -this set felt really strong
165x4@8
160x4@7(x3)
TnG Bench
185x5@6
225x5@7
240x5@8.5
235x5@7.5(x2) - Got much tighter for these sets and felt much better...probably could have stayed up at at least 240
Comp Squat
375x1@7.5
385x1@9
345x4@9
310x4@7(x4)
Press w/ Belt
185x1@7.5
170x1@9
155x4@6.5(x4)
TnG Bench
225x5@7
235x4@8(x3)
6 December 2018
Comp Deadlift
445x1@8 (5lb PR)
385x4@9
365x4@8
365x4@8.5
355x4@7(x2)
Comp Bench
290x1@8
265x4@10 (woops)
240x4@8(x4)
SSB Squat
Skipped for time
8 December 2018
Pin Squat
275x5@7
295x5@8(x4)
Incline Bench
185x5@7
205x5@8(x4)
2ct Pause Squat
275x5@6
295x5@7
305x5@8(x3)
10 December 2018
Comp Squat
365x1@7.5
335x4@9
300x4@7(x4)
Legs feeling dead last couple weeks
Press w/ Belt
195x1@8
175x4@8.5 -this set felt really strong
165x4@8
160x4@7(x3)
TnG Bench
185x5@6
225x5@7
240x5@8.5
235x5@7.5(x2) - Got much tighter for these sets and felt much better...probably could have stayed up at at least 240
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Re: having a grape time lifting weights
13 December 2018
Maybe the best training session of my life?
Comp Deadlift
455x1@7.5 (10lb PR)
405x4@8 (20lb up from last week...supposed to be @9 too)
365x4(x4)
Comp Bench
300x1@7.5(8lb PR)
275x4@9.5 - unexpectedly tough
240x4(x4)
S(atan)SB
210x5
230x5
240x5(x3)
Still figuring this thing out...
16 December 2018
Pin Squat
300x5(x4)
Incline Bench
205x5(x4)
2ct Pause Deadlift
275x5
295x5
305x5(x3)
Maybe the best training session of my life?
Comp Deadlift
455x1@7.5 (10lb PR)
405x4@8 (20lb up from last week...supposed to be @9 too)
365x4(x4)
Comp Bench
300x1@7.5(8lb PR)
275x4@9.5 - unexpectedly tough
240x4(x4)
S(atan)SB
210x5
230x5
240x5(x3)
Still figuring this thing out...
16 December 2018
Pin Squat
300x5(x4)
Incline Bench
205x5(x4)
2ct Pause Deadlift
275x5
295x5
305x5(x3)