Rasmusb's training log (first)

[Rasmusb]

So, there's been a lot of talk about starting a log around the forum, and it has motivated me to start up my own forum log for the first time.

A little bit of background:
I've been lifting for about 3 years, starting out with SSLP which I ran for too long. I ended up somewhere around 150kg for squat, 95kg for bench, 180kg for DL and 65kg for press. These are all 3x5 excpept DL which is just x5 and I didn't write down my progress back then, so it's totally by memory.
All lifts were grindy AF and form was shit. Squat was very goodmorning'y, DL was with unlocked lumbar and bench didn't always touch my chest. I was very focussed on chasing the number and that is still a weakness I am struggling with.
I have since then run 4-day TM split, Andy Baker 8-5-2 4-day split, Candito's 6 week programme, and now I am doing the Montana Method, which I really enjoy.
I practice shinkyokushin karate at the same time so I have always been challenged on recovery ressources as practically all my rest days are spent practicing karate. For a long time i bought into the SS paradigm 110%. I thought cardio was for pussies and #voluntaryhardship was the only way to go. Recently I have been getting ready for a tournament, where I didn't lift but did a shitload of cardio. I lost weight and felt great, so cardio will definitely take a larger spot in my programming going forward. I have just started my first MM cycle after LP'ing back up for 2 weeks, last time I lifted for real was end of July before vacation and karate preparations.

Stats:
Age: 36
Height: 192cm
Weight: 103kg

W1D1:
Squat: 125kg, 6x5
Bench: 77,5 7x5
Chinz: 10 minute density: I got 39

For some reason, quadz were sore from the beginning of the session. This didn't hinder me, though, and I got through all 6 sets with no problems and rested 2 minutes between sets. Bar speed felt consistent all the way through with the last rep on the last two sets perhaps dipping a little.
Bench just felt light. I have set my e1rm at 110kg, and this is actually the most I have ever benched, but the percentages for today really felt light. I started every set every two minutes, so I started first set at 0:00, rested until 2:00 where I started the next set and so on. I am working on honing my form here as I have a tendency to push the bar forward instead of back on heavy sets and PRs.
Chinz were not so good. At my last density block a couple of months back I got 49, so quite a setback here.

No videos this time, but I will remember filming in the future.

[Wilhelm]

Thanks for adding your log, @Rasmusb!

I believe there are a couple of folks here balancing lifting and Jui Jitsu.

Much success to you. \o/

[Rasmusb]

Thanks a lot @Wilhelm, I will try to spend a little more time looking through logs here for inspiration on how to juggle lifting with martial arts.

So last night was power day:
Squat: 1x162,5kg
Bench: 1x100kg
CGBP: 72,5kgx8x3
DL: 1x202,5kg + 5x4x170kg

C2 rower: 2k - 7:48

As a pretty tall dude, I have a hard time with heavy squats, but last night went really smooth. I have tried for a while to stay more upright in the squat, but I feel so much better bending over more (looks more like Austin Baraki does it, just much, much lighter). I will play with this in the future. Danger is back angle out of the hole.
Bench went up with no problems whatsoever.
DL also went fine. I do have a tendency to unlock my lumbar spine. I have attached videos of my top single and the 4th set of 4. Almost all are with a soft lower back. I can fix this by sitting back a little more before pulling, I will need to practice this more.
My 2k on the C2 rower was pretty slow, but I am gonna assume that was because I did it right after banging out all those DLs.

I only got videos of DL last night as the gym was rather packed.

202,5kg x1


170kg x4

[Rasmusb]

Two days of training in this post

Sat Sept. 22 2018
Squat: 145kg x3x5
Bench: 87,5kg (x3 tng +1 pause)x4
SGDL: 127,5kg x5x4

Heavy bag work:
3 rounds of 3 mins free punch and kicks
3 rounds of 3 mins - 30 secs speed punch, 30 secs power punch

Sun Sept. 23rd
OHP: 75kg x1, 7 mins density 60kg: 24 reps
Curlz: 35kg x10x5
Triceps pulldowns: 20kg x10x4
Leg raises: 10x4

Track work: ~1k warmup jog, 6 x 100 meter sprints

Here are some squats from Saturday:



Sprints are hard! I will have to take note whether they impact my volume day tomorrow, else I will need to switch them to another day.

[Rasmusb]

Note to self: Sprints should be placed on Saturdays at the very least. They are fucking hard on the body! But that might simply be because it was the first I tried them. My joints are aching and my lower back is stiff. Good luck on volume day tonight!

[Rasmusb]

Sept. 24th 2018

Squat:
135kg 3x4
135kg 4x3

Bench:
82,5kg 3x4
82,5kg 4x3

Chins:
7 min density: 35 reps

In and out in under 45 minutes. Was in a hurry as its mid autumn day here in China, and the gym closed early. No more than 2 mins rest between work sets. Very happy with this workout, especially taking yesterday's sprints into consideration. Will carry on as is.
No videos because of time constraints.

[Rasmusb]

Sept. 27th 2018

Squat:
Warmup to
167.5kg x 1

Bench:
Warmup to
105kg x 1

CGBP:
72.5kg 2x8

DL:
207.5kg x 1
180kg 6x3

C2 rower:
2K - 7:45

[mgil]

Solid work!

[Rasmusb]

Solid work!

Thanks a lot! Having a log here has actually shown itself to be excellent motivation.

Sept. 29th 2018

Squat:
3x3@147.5kg
3x2@147.5kg

Bench:
4x3@90kg
2x2@90kg

SGDL:
4x5@135kg

Heavy bag work:
3x3 mins free punch + kicks
2x3 mins 1-2 punch low kick/knee
6x1 mins speed power kicks
1x3 mins 30 sec speed punch, 30 secs power punch

So some guy was doing 10x10 squats plus drop sets with long rests, so I had to start with bench (and still had to wait for a while after that for the squat rack to be available). I will start will my pull then bench and then squats if this happens in the future. It's nice to give the lower back a break between squats and pulls, I was rather sore after that session and ended up getting a massage in the evening (which helped tremendously regardless of what the research says).
Also, not totally recovered from Thursday's DLs, but I think that's because of my having a cold.

[Rasmusb]

This also marks the end of the MM cycle. I will add 5kgs to e1rms for all lifts for next cycle. Singles moved very well for everything on second week. I was actually tempted to add 10kg to SQ and DL, but I will try to have some patience instead of running myself into the ground.

My immediate goal is to get to an actual (not estimated) 200kg squat, 260kg DL (6 plates) and 140kg bench (3 plates). I have no karate competitions before summer next year, so I hope I can get this before then. Bench being the most challenging of these.

[Rasmusb]

Sept. 30th 2018

OHP:
10 minutes density 60kg: 30 reps

Cycle x5:
Curls 35kg x8
Dips x5
Weighted situps 10kg x12

Leg raises:
5x10

Incline treadmill 20 minutes:
speed: 6.5 km/h
incline: 7%

Did x8 dips on the first two rounds of the cycle, but my delts were totally fried from OHP density and also from heavy bag work the day before. I think I should try moving sprints (was supposed to do sprints today, but my track buddy was not home, so I was lazy to go to the track) to Saturday and do incline treadmill on Sunday and heavy bag on Monday.

[Rasmusb]

Oct. 2nd 2018

Squat:
6x5@130kg

Bench
7x5@80kg

Chins density block:
10 mins: 5, 5, 4, 3, 3, 3, 3, 2, 2, 2, 2, 2, 2, 1, 1, 1, 1, 1, 1, 1 = 45 reps

Did this session one day later than planned because I have a cold that just won't go away. It all moved really fast, though and did Squats with no more than 2 minutes rest between sets and bench with a set every other minute. Chins are coming along well, but I am beginning to doubt my approach to density block. I will try with higher reps and longer rests next time. Now I am resting 30-45 secs between sets, but I see most other people go through a density block in much fewer sets.

No time for cardio today unfortunately.

[Rasmusb]

Oct. 4th 2018

Squat:
1x1@167.5 kg

Bench:
1x1@105 kg

CGBP:
3x8@75 kg

DL:
1x1@212.5 kg
5x4@177.5 kg

I forgot to film my DL single, but it felt pretty good. I am a little worried about the rounding of my lower back on volume DLs. I feel like I am really squeezing into position, but apparently not. Will need to focus on DL setup.

[Rasmusb]

Oct. 6th 2018

Squat:
5x3@147,5 kg

Bench:
1x3@92.5 kg tng
1x1@92.5 kg pause
x 4

SGDL:
4x5@130 kg

EDIT:
Bro work:
Rows:
3x12@60 kg
Chest flys:
4x10@18 kg

[Rasmusb]

Oct. 7th 2018

OHP:
1x1@77.5 kg
Density block 7 mins: 20 reps

Curls:
Myoreps: 12, 5, 5, 5, 5, 5 @35 kg

French press:
Myoreps: 12, 5, 5, 5, 4, 5 kg

First time trying myoreps, not sure if I did it correctly, but man, what a pump. Will do more like this in the future for bro work.

OHP single: I have never really filmed myself doing these. I need to get more tight and fight that double layback.

[Rasmusb]

Oct. 8 2018

Squat:
3x4@140 kg
4x3@140 kg

Bench:
3x4@85 kg
4x3@87.5 kg

Chinups:
7 min density block: 32

C2 rower:
500m 1:40
500m 1:45

The bench weight was 86.25, so I did half with 85 kg and the other half with 87.5 kg.
I tried doing chins with more reps in fewer sets. It doesn't feel as efficient as when I do less reps in more sets.

[Rasmusb]

Oct. 11th 2018

Squat:
1x1@167.5kg
1x1@172.5kg

Bench:
1x1@105kg
1x1@110kg

DL:
1x1@215kg

I got home too late from work and didn't have time to do CGBP and DL volume. I must work harder to set my back before pulling. It really feels like I get set before pulling but looking at the video, I am pulling too soon.

[Rasmusb]

Oct. 13th 2018

Squat:
3x3@152.5kg
3x2@152.5kg

Bench:
4x3@95kg
2x2@95kg

SGDL:
4x5@140kg

Superset:
Rows: 4x10@60kg
Flys: 4x10@12kg

Been a bit slow updating here because of family visit.

[Rasmusb]

Oct. 15th 2018

Beginning of 3rd cycle (this time round).

Squat:
6x5@135kg

Bench:
7x5@82.5kg

Couldn't get access to a chinup bar in a reasonable time frame. There are only 2 such in my gym, one in the squat rack, another in the cable thing... both occupied.

Cable pull downs:
4x10@ I forgot.... 50 something

Curls and cable triceps myoreps

No video this time...

[Statist]

Sweet, didn't realize you had moved over here. I'll follow your log.

I would tell you to go do some shuai jiao, but you live in Shanghai now it appears.