Sergio's Training Log

[Sergio07]

First of all, hi to everyone coming here, and thanks to everyone that recommended me to start a log.

My profile
Weight: ~140.5lb / 63kg (as of 6/11/18)
Height: 5'8" / 172cm
Age: 16 y/o

A little background
I'm 16 y/o, I started lifting seriously around April this year, I started in Candito's LP, then moved to SS (some of you will know this), I have to mention that I kinda screwed up my LP because I didn't eat enough, when I started I was weighing around ~127lb and slowly bulked to 140lb where I'm right now, I know that I should have incresed my weight more rapidly, but at that time I really didn't knew many of the things I know now about nutrition. Now that I decided to move on from Starting Strenght I want to use this log to track my overall progress.

My best lifts so far

Press 46.5kg/102.5lb (for one rep, not max)
Bench 66.5kg/146.5lb (for one rep, not max)
Squat 95kg/210lb (for 5 reps)
Deadlift 108.5kg/240lb (for 5 reps)

(they're pretty low I know)

My Goal
1. Getting stronger and bigger at descent rate, while also being healthy.

My Plan
For now I've planned to bulk continioulsy till I hit around 160lb and then I'll reasess how my body looks like, I will be gaining around 1 lb/Week, this will be along following The Bridge 1.0 from BBM.

[Sergio07]

The Bridge 1.0

Week 1
Day 1
BW:141lb
Squat: 80x5 @6, 85x5 @7, 87.5x5 @8 (Squats felt pretty good, I think that from doing them 3x per week I know how to properly rate the RPE)
Close grip bench press: 50x4 @7, 52.5x4 @8, 55x4 @8.5 (This one also felt good, however the last set felt a little ligth than what I was expecting, I planned on getting a @9, but it felt more like a 8-8.5)
Rack pull: 80x7 @6, 87.5x7 @8, 87.5kg @8.5 (In this I messed up a little bit in my warm ups, I was supposed to do 7 reps at @6, I got to 80kg which felt like 5.5-6@ so I decided to count that as a working set and then move to the second set at @7 (same reps) I put 87.5kg and that was a @8 so I made that mistake, I repeated the weight for the next set which was a @8 and felt like that, maybe more like a 8.5)

Neck Curl: 3x20 @40kg
Neck Extension: 3x25 @20kg
DB Side raise: 2x8 @14kg (7kg each side, and a RPE of @8.5)
(I usually do neck work in between workouts, but since I'm going to be doing GPP and that has some back work I decided to try doing them after finishing the main excercises)

[Wilhelm]

It's such a HUGE advantage that you are starting so young.
Prime growing and gaining years.

And remember, you can always edit your first log post if you decide you want a more positive title at any time.
IMO, you deserve one.

Best success to you, @Sergio07 \o/

[Sergio07]

It's such a HUGE advantage that you are starting so young.
Prime growing and gaining years.

And remember, you can always edit your first log post if you decide you want a more positive title at any time.
IMO, you deserve one.

Best success to you, @Sergio07 \o/

Thanks, I'll look for a better title, that was what first crossed my mind.

[Sergio07]

Day 2
Pull-ups: 58reps (7min)
Ez bar curl: 40reps @15kg (4min)
Rope Tricep extension: 40reps @15kg (3min)
Seated calf raise: 3x15 @40kg
Plank hold: MAX x 7min (5.03 T/W)

Day 3
2ct paused Squat: 76x4 @7, 77.5x4 @8, 81x4 @9 (4@7, 4@8, 4@9)
Press: 35x5 @6.5, 36x5 @7.5, 37.5x5 @9 (5@6, 5@7, 5@8)
Pendlay Row: 43.5x8 @6.5, 45x8 @8, 2(45x8) @8 (8@6, 8@7, 2x8@8)

Notes: Squats felt good, I've done those before and I still have practice, choosing the right weight wasn't too challeging. I did mess up in Press, I put the wrong weight in my second set and had to repeat it, that's why the RPE increased rapidly, also I still haven't uite figured how to know what is a RPE 6. Pendlay row was quite tricky because I'm not used to doing high reps, the RPE increased fast so I didn't increased the weight in the last two sets.
Neck Curl: 2x23, 1x20 @40kg
Neck Extension: 1x27, 1x25, 1x17@20kg

Day 4
Pull-ups: 55reps (7min)
Rope curl: 49reps @10kg (4min)
DB Tricep extension: 45reps @12kg (3min)
Cable crunch: 4x15 @40kg
One leg calf raise (leg press): 3x20 @80kg

Day 5
Deadlift: 97.5x5 @6.5, 100x5 @7.5, 102.5x5 @8 (5@6, 5@7, 5@8)
Bench press 1ct: 51x5 @6, 52.5x5 @7.5, 53.5x5 @8 (5@6, 5@7, 5@8)
3-0-3 tempo Squat: 57.5x8 @6, 61x8 @7, 62.5x8 @~8 (8@6, 8@7, 8@8)

Notes: Deadlift felt pretty good, the first and the second sets felt a little bit heavier than expected, maybe because I didn't warm up properly (I've never done Deadlifts frist thing in the workout), thrid set felt easy. Bench Press, it was the first time I was doing it with a 1 second pause, it went better than expected, my e1RM it's just 1 kilo (2.2lb) from my TnG BP. Tempo Squat, I'm still finding how to properly rate the RPE in high reps sets, but I think it wasn't too bad today, I could have increased more weight in the last set, maybe 2.5lb.

DB side raise: 2x10 @14kg
Neck Curl: 1x16, 1x18 @40kg
Neck Extension: 2x15 @20kg

[cgeorg]

RPE 6 can be pretty hard to zero in on - it's usually a rep that just barely starts to slow, but it will look different for different people. I'd probably use a calculator and an e1RM to find a target weight for that set, or once you have past training data, base the weight on the previous week's work plus a little.

[Sergio07]

RPE 6 can be pretty hard to zero in on - it's usually a rep that just barely starts to slow, but it will look different for different people. I'd probably use a calculator and an e1RM to find a target weight for that set, or once you have past training data, base the weight on the previous week's work plus a little.

Thanks, I've been doing that with The Bridge template calculator, however I really can't tell if that really a 6, or 5, when it's 7 I can see myself doing 3 reps more, but when it's 6 I can't tell if I can do 4 reps more, or even more. I'll have to use the information I get from past workouts and start to learn how does it feel

[crunchyKnees]

Welcome, and best of luck with your goals.

I am also running the bridge (just started WK5), so I'll follow your progress with interest!

[Sergio07]

Welcome, and best of luck with your goals.

I am also running the bridge (just started WK5), so I'll follow your progress with interest!

Thanks man, if you have a log I would love to see it aswell

[Wayne]

Glad you’ve found a program you like OP - consistency beats everything in the end so stick at it. Hopefully you keep getting stronger! Good luck!

[Sergio07]

Glad you’ve found a program you like OP - consistency beats everything in the end so stick at it. Hopefully you keep getting stronger! Good luck!

Thanks!!

[Sergio07]

Week 2
BW: 142lb
Day 1
Squat: 83.5x5 @6, 86.5x5 @7, 87.75x5 @8, 87.75x5 @8, 89x5 @8.5 (5@6, 5@7, 3x 5@8)
Close grip bench press: 51x4 @7, 53.5x4 @8, 2(56.5x4) @9 (4@7, 4@8, 2x4@9)
Rack pull: 82.5x7 @6.5, 82.5x7 @7, 85x7 @7.5, 88.5x5 @8.5 (7@6, 7@7, 7@8)

Neck Curl: 1x50 @20kg, 1x30 @30kg
DB side raise: 2x12 @14kg

Notes: This workout was pretty bad I must say, I failed to put on the right ammount of weight in the bar twice and realized just in the last sets. However I achieved the weight I wanted on squats and CGBP, rack pull was better than last week.

Day 2
Pull-ups: 61reps (7min)
Ez bar curl: 61reps @15kg (7min)
Seated calf raise: 3x12 @45kg
Knee raise hold/Plank hold: MAX x 7min

Day 3
2ct paused Squat: 77.5x4 @7.5, 80x4 @8.5, 2(81.5x4) @9 (4@7, 4@8, 2x4@9)
Press: 36x5 @6.5, 36.5x5 @7.5, 37.5x5 @9, 3(36.5x5) @8.5 (5@6, 5@7, 4x5@8)
Pendlay Row: 44x8 @6.5, 45x8 @7.5, 3(46.5x8) @8 (8@6, 8@7, 3x8@8)

Neck Curl: 4x20 @30kg
DB Tricep extension: 1x15 @14kg, 1x12 @16kg

Notes: Squats and Row went good, I think I'm getting better at rating the RPE for those, nonetheless in Press I still have some problems, I have to get used to the high volume, and perfect my form because that's something I realized sometimes mess me up.

Day 4
Pull-ups: 60reps (7min)
Rope curl: 59reps @10kg (4min)
Reverse DB curl: 45reps @12kg (3min)
Ab roll out: MAX x 7min (45reps)
One leg calf raise (leg press): 2x12 @100kg, 1x12 @80kg

Day 5
Deadlift: 100x5 @6.5, 101.5x5 @7, 3(105x5) @8.5 (5@6, 5@7, 3x5@8)
Bench press 1ct: 51.5x5 @6, 53.5x5 @7, 55x5 @8.5, 55x5 @9, 54x5 @8, 54x5 @9 (5@6, 5@7, 4x5@8)
3-0-3 tempo Squat: 61.5x8 @6.5, 62.5x8 @7.5, 2(64x8) @8 (8@6, 8@7, 2x8@8)

DB side raise: 2x13 @14kg

Notes: Pretty long workout, but a good one, deadlift felt pretty good, maybe a little harder that expected. I don't know hwta happened to Bench the second set at @7 felt way to easy, but when I moved to 55kg it felt harder that I wanted, I dropped the weight to maintain RPE but that was not enough. Tempo squats were good, but pretty hard, those are the perfect finisher.

[Sergio07]

Week 3
BW: 142
Day 1
Squat: 85x5 @6, 87.5x5 @7, 90x5 @8, 90x5 @8, 90x5 @9 (5@6, 5@7, 3x5@8)
Close grip bench press: 51.5x4 @7, 54x4 @8, 56.5x4 @~9, 56.5x4 @~9 (4@7, 4@8, 2x4@9)
Rack pull: 85x7 @7, 88.5x7 @8.5, 90x7 @9.5, 90x5 @9.5 (7@7, 7@8, 2x7@9)

Neck Curl: 2x25 @30kg
DB side raise: 2x15 @14kg

Notes: Squat felt as always, the last set the RPE went up but I think that's normal due to fatigue, I'm still getting used to doing this high volume workouts. CGBP felt pretty good, last sets felt almost like a 9, like somewhere between 8.5 a 9. Rack pull where pretty hard actually, I think I put more weight that I needed, good workout after all.

Day 2
Pull-ups: 68reps (7min)
Barbell curl: 58reps @20kg (7min)
Seated calf raise: 14,13,12 @45kg
Rear deltoid band: 3x30
Knee raise hold: MAX x 7min (4.30 TW)

Day 3
2ct paused Squat: 80x4 @7.5, 82.5x4 @8.5, 83.5x4 @9, 83.5x4 @9 (4@7, 4@8, 2x4@9)
Press: 34x5 @6, 36x5 @7, 37.5x5 @8, 37.5x5 @8, 37.5x5 @8, 37.5x5 @8.5 (5@6, 5@7, 4x5@8)
Pendlay Row: 45x8 @6, 46.5x8 @7.5, 47.5x8 @8.5, 47.5x8 @8.5, 47.5x8 @8 (8@6, 8@7, 3x8@8)

Neck Curl: 25,25,20 @30kg
DB Tricep extension: 12,10,8 @16kg

Notes: Squat didn't felt too bad in my opinion, I wasn't too tired from last workout, I've been trying to add weight every workout in this variations aswell. Press did felt better than the past workouts I ditched the RPE calculator and went by feel and discovered that I need to start with lower weights the first two sets to achieve the stipulated RPE, even tough I haven't add weight from past workouts today did felt easier. Row as always trying to add weight while not damaging my form, I'm getting used to do it in 8's.

Day 4
Pull-ups: 62reps (7min)
Barbell curl: 42reps @20kg (4min)/
Reverse Barbell curl: 51reps @15kg (3min)
Plank: MAX x 7min (5min Tw)
Calf raise (leg press): 15 @110kg, 12 @130kg, 10 @150kg

Day 5
Deadlift: 95x5 @6, 101x5 @7, 106x5 @8, 106x5 @8, 106x5 @9 (5@6, 5@7, 3x5@8)
Bench press 1ct: 50x5 @6, 52.5x5 @7.5, 55x5 @8, 55x5 @8.5, 55x5 @8.5, 55x5 @9 (5@6, 5@7, 4x5@8)
3-0-3 tempo Squat: 62.5x8 @6, 64x8 @7, 67.5x8 @8, 67.5x8 @8.5 (8@7, 8@8, 2x8@9)

DB side raise: 14, 12 @14kg
Neck curl: 25, 20 @30kg

Notes: I realized that with deadlift I had to do something similar with press, adjust my first working sets so I'm not too fatigued when I reach the RPE 8 sets, I achieved to add weight to the bar while keeping control of the RPE. Bench felt good aswell I repeated the wieght from last week and did it from sets across which I found pretty good. I messed up in squats because I didn't saw that in this week the given RPE was higher than past workouts so I didn't do the correct RPE for all sets, even tough they felt good, quite difficult the last sets but good.

Day 6
Cardio: 12km run (1:03:43)

[Wilhelm]

Nice work, @Sergio07

It's cool that you are developing your RPE skills.

[mettkeks]

Late to the party, but nice log @Sergio07!

Don't worry, you'll make good gainz as long as you eat plenty, make sure you get that pound per week. With all that volume and the cardio you're doing you'll need that pound .

Just don't get fat like me.

Anyways, You are doing DB side raises with 14kg? is that 7 per side or really 14kg?

[Sergio07]

Nice work, @Sergio07

It's cool that you are developing your RPE skills.

Thanks! This week the RPE felt pretty natural, I think that for the main lifts I didn't used the online calculator, feels good.

Late to the party, but nice log @Sergio07!

Don't worry, you'll make good gainz as long as you eat plenty, make sure you get that pound per week. With all that volume and the cardio you're doing you'll need that pound .

Just don't get fat like me.

Anyways, You are doing DB side raises with 14kg? is that 7 per side or really 14kg?

Thanks! Appreciate the support.
I'm making sure that I'm eating properly, I've never felt better, everything is going pretty well.
Aaaand I'm doing 14kg total in the side raises, that's 7kg each hand, I think that doing 14kg in each hand for good ammout of reps it's impossible without cheating.

[michael]

I would stop the neck training unless you need it for a sport.

[Sergio07]

I would stop the neck training unless you need it for a sport.

Why man?!!! I want to get yoked lol

[michael]

You'll get sleep apnea.

[Sergio07]

You'll get sleep apnea.

Really??, do you have any studies or something that comfirms so, if it's true I'll stop right away.