Let's Get Stimulated

A place to track your progress, or lack thereof

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gtl
Registered User
Posts: 1699
Joined: Fri Sep 15, 2017 10:04 am
Location: Naptown
Age: 38

Let's Get Stimulated

#1

Post by gtl » Sun Jan 20, 2019 6:06 am

New year, new me, new log! or something like that..
Background:
33 years old (tomorrow; Happy early bday to myself)
6'1
175lbs

Best gym lifts
Squat 340 (low bar), 330 (SSB)
Bench 240 (paused), 250 (tng)
Deadlift 465 (sumo), 455 (conventional)

Last PL meet was 11/2014 for 325/220/455. What's that, you say? 4 years later and virtually 0 progress? Why, yes! You might be on to something...

Many ups and downs. Currently not squatting due to a hip issue that I've tried to train through for 7 months without success and have given up at this point.

Woe is me.
Last week's training:
2019.01.14
TNG Bench 45x5
TNG Bench 95x5
TNG Bench 135x5
TNG Bench 155x7@3.5 (.60-.50) 2min rest
TNG Bench 155x7@3.5 (.60-.51) 2min rest
TNG Bench 155x7@4.0 (.57-.48) 2min rest
TNG Bench 155x7@3.5 (.57-.50) 2min rest
TNG Bench 155x7@5.0 (.57-.42) 2min rest
TNG Bench 155x7@4.5 (.51-.44) 2min rest

Pendlay Row 125x7 1.5min rest
Pendlay Row 125x7 1.5min rest
Pendlay Row 125x7 1.5min rest
Pendlay Row 125x7 1.5min rest
Pendlay Row 125x7 1.5min rest
Pendlay Row 125x7 1.5min rest

KB Squat 0x8
KB Squat 26x8
KB Squat 44x8
KB Squat 62x8

RDL 135x15
RDL 135x15

Tricep Pushdowns 30x15
Tricep Pushdowns 40x12
Tricep Pushdowns 40x10

2019.01.16
TNG Bench 45x5
TNG Bench 95x5
TNG Bench 135x5
TNG Bench 160x5
TNG Bench 180x5@6.5 (.43-.32) 2min rest
TNG Bench 180x5@6.5 (.39-.32) 2min rest
TNG Bench 180x5@6.5 (.41-.34) 2min rest
TNG Bench 180x5@6.0 (.41-.35) 2min rest
TNG Bench 180x5@6.5 (.46-.33) 2min rest

Deadlift 135x5
Deadlift 225x5
Deadlift 265x5
Deadlift 305x5@6.5 (.45-.34) 3min rest
Deadlift 305x5@6.5 (.44-.33) 3min rest
Deadlift 305x5@7.0 (.42-.29) 3min rest
Deadlift 305x5@7.0 (.37-.31) 3min rest
Deadlift 305x5@7.5 (.37-.26) 3min rest

Lat Pulldown 130x8
Lat Pulldown 130x8
Lat Pulldown 130x8

2019.01.18
Pause Bench 45x5
Pause Bench 95x5
Pause Bench 135x5
Pause Bench 165x3
Pause Bench 190x2@6.5 (.37-.34) 2min rest
Pause Bench 190x2@6.0 (.40-.36) 2min rest
Pause Bench 190x2@6.5 (.40-.34) 2min rest
Pause Bench 190x2@6.5 (.37-.34) 2min rest
Pause Bench 190x2@6.5 (.38-.34) 2min rest
Pause Bench 190x2@6.5 (.38-.32) 2min rest
Pause Bench 190x2@6.5 (.40-.34) 2min rest

Sumo Deadlift 135x5
Sumo Deadlift 225x5
Sumo Deadlift 275x5
Sumo Deadlift 325x3
Sumo Deadlift 375x2@8.0 (.29-.24) 5min rest
Sumo Deadlift 365x1@7.0 (.29) 1min rest
Sumo Deadlift 365x1@7.5 (.26) 1min rest
Sumo Deadlift 365x1@7.5 (.27) 1min rest
Sumo Deadlift 365x1@7.0 (.29) 1min rest
Sumo Deadlift 365x1@7.5 (.28) 1min rest
Sumo Deadlift 365x1@7.5 (.27) 1min rest

Chinups x11
Chinups x7
Chinups x5

Airdyne 7x15:120

2019.01.19
Press 45x5
Press 45x5
Press 65x5
Press 85x5
Press 100x3@4.5 (.72-.66) EMOM
Press 100x3@4.5 (.71-.66) EMOM
Press 100x3@4.5 (.75-.69) EMOM
Press 100x3@5.0 (.73-.65) EMOM
Press 100x3@5.0 (.73-.64) EMOM
Press 100x3@5.0 (.71-.64) EMOM
Press 100x3@5.5 (.61-.60) EMOM
Press 100x3@6.0 (.61-.54) EMOM

Tricep Pushdowns 30x15
Tricep Pushdowns 40x12
Tricep Pushdowns 40x12
Tricep Pushdowns 40x12

Dumbbell Curls 20x12
Dumbbell Curls 25x8
Dumbbell Curls 25x8
Dumbbell Curls 25x8
Dumbbell Curls 25x7

Ez-Bar Curls 30x25
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gtl
Registered User
Posts: 1699
Joined: Fri Sep 15, 2017 10:04 am
Location: Naptown
Age: 38

Progression/Plan for Upcoming Week

#2

Post by gtl » Sun Jan 20, 2019 6:10 am

TNG Bench +5lbs for 6x7
Pendlay Row +5lbs for 6x7
KB Squat +2 sets @ 62lbs
Tricep Pushdowns +1 set

TNG Bench repeat for 5x5
Deadlift -10lbs for 5x5, -1min rest
Lat Pulldown +1 rep/set

Pause Bench +5lbs for 7x2
Sumo Deadlift -20lbs for 7x2 (will adjust if necessary)
Chinups +reps
Airdyne repeat

Press +1 set
Chase teh pumpz
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ChrisMcCarthy1979
Registered User
Posts: 1966
Joined: Tue Mar 06, 2018 2:30 am

Re: Let's Get Stimulated

#3

Post by ChrisMcCarthy1979 » Sun Jan 20, 2019 6:32 am

Happy Birthday for the morrow!
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gtl
Registered User
Posts: 1699
Joined: Fri Sep 15, 2017 10:04 am
Location: Naptown
Age: 38

Re: Let's Get Stimulated

#4

Post by gtl » Mon Jan 21, 2019 3:28 am

ChrisMcCarthy1979 wrote: ↑Sun Jan 20, 2019 6:32 am Happy Birthday for the morrow!
Thank you!
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gtl
Registered User
Posts: 1699
Joined: Fri Sep 15, 2017 10:04 am
Location: Naptown
Age: 38

Re: Let's Get Stimulated

#5

Post by gtl » Tue Jan 22, 2019 3:29 am

2019.01.21
TNG Bench 45x5
TNG Bench 95x5
TNG Bench 135x5
TNG Bench 160x7@4.5 (.49-.44)
TNG Bench 160x7@5.0 (.54-.43)
TNG Bench 160x7@5.5 (.51-.40)
TNG Bench 160x7@5.5 (.47-.39)
TNG Bench 160x7@5.5 (.48-.39)
TNG Bench 160x7@6.0 (.44-.36) 2min rest

Pendlay Row 130x7
Pendlay Row 130x7
Pendlay Row 130x7
Pendlay Row 130x7
Pendlay Row 130x7
Pendlay Row 130x7 1.5min rest

KB Squat 0x8
KB Squat 26x8
KB Squat 44x8
KB Squat 62x8
KB Squat 62x8
KB Squat 62x8

RDL 135x16
RDL 135x16

Tricep Pushdowns 30x15
Tricep Pushdowns 40x12
Tricep Pushdowns 40x12
Tricep Pushdowns 40x12
Tricep Pushdowns 40x12
Last edited by gtl on Sun Jan 27, 2019 4:50 am, edited 1 time in total.
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gtl
Registered User
Posts: 1699
Joined: Fri Sep 15, 2017 10:04 am
Location: Naptown
Age: 38

Re: Let's Get Stimulated

#6

Post by gtl » Thu Jan 24, 2019 3:23 am

2019.01.23
TNG Bench 45x5
TNG Bench 95x5
TNG Bench 135x5
TNG Bench 160x5
TNG Bench 180x5@5.5 (.44-.39)
TNG Bench 180x5@5.5 (.41-.38)
TNG Bench 180x5@6.0 (.40-.36)
TNG Bench 180x5@6.0 (.38-.35)
TNG Bench 180x5@6.5 (.38-.33) 2min rest

Deadlift 135x5
Deadlift 225x5
Deadlift 265x5
Deadlift 295x5@5.5 (.44-.40)
Deadlift 295x5@6.0 (.46-.36)
Deadlift 295x5@5.5 (.45-.38)
Deadlift 295x5@6.5 (.40-.33)
Deadlift 295x5@6.5 (.41-.32) 2.5min rest

Lat Pulldown 115x12
Lat Pulldown 130x8
Lat Pulldown 130x8
Lat Pulldown 130x8
Last edited by gtl on Sun Jan 27, 2019 4:49 am, edited 1 time in total.
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gtl
Registered User
Posts: 1699
Joined: Fri Sep 15, 2017 10:04 am
Location: Naptown
Age: 38

Re: Let's Get Stimulated

#7

Post by gtl » Sun Jan 27, 2019 4:48 am

2019.01.25
Pause Bench 45x5
Pause Bench 95x5
Pause Bench 135x5
Pause Bench 170x3
Pause Bench 195x2@6.5 (.35-.32)
Pause Bench 195x2@7.5 (.33-.28)
Pause Bench 195x2@7.0 (.30-.29)
Pause Bench 195x2@7.0 (.32-.29)
Pause Bench 195x2@7.5 (.28-.27)
Pause Bench 195x2@7.0 (.31-.29)
Pause Bench 195x2@7.5 (.32-.27) 2min rest

Sumo Deadlift 135x5
Sumo Deadlift 225x5
Sumo Deadlift 275x3
Sumo Deadlift 315x2
Sumo Deadlift 315x2
Sumo Deadlift 355x2@7.5 (.34-.27)
Sumo Deadlift 355x2@7.0 (.30-.30)
Sumo Deadlift 355x2@7.5 (.29-.26)
Sumo Deadlift 355x2@8.0 (.30-.25) 2min rest
Sumo Deadlift 355x1@7.0 (.31)
Sumo Deadlift 355x1@6.0 (.36)
Sumo Deadlift 355x1@6.5 (.32) EMOM

Chinups x11
Chinups x7
Chinups x6

Airdyne 7x15:120
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gtl
Registered User
Posts: 1699
Joined: Fri Sep 15, 2017 10:04 am
Location: Naptown
Age: 38

Re: Let's Get Stimulated

#8

Post by gtl » Sun Jan 27, 2019 4:51 am

2019.01.26
Press 45x5
Press 45x5
Press 45x5
Press 65x5
Press 85x5
Press 100x3@4.5 (.73-.66)
Press 100x3@5.0 (.77-.63)
Press 100x3@5.5 (.68-.58)
Press 100x3@6.0 (.69-.56)
Press 100x3@6.0 (.63-.55)
Press 100x3@6.0 (.60-.52)
Press 100x3@6.5 (.62-.50)
Press 100x3@6.5 (.62-.51) EMOM

Tricep Pushdowns 30x15
Tricep Pushdowns 40x12
Tricep Pushdowns 40x12
Tricep Pushdowns 40x10
Tricep Pushdowns 40x10

Dumbbell Curls 20x12
Dumbbell Curls 25x8
Dumbbell Curls 25x8
Dumbbell Curls 25x8
Dumbbell Curls 25x8

Ez-Bar Curls 30x30
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gtl
Registered User
Posts: 1699
Joined: Fri Sep 15, 2017 10:04 am
Location: Naptown
Age: 38

Progression/Plan for Upcoming Week

#9

Post by gtl » Sun Jan 27, 2019 4:57 am

TNG Bench repeat
Pendlay Row repeat
KB Squat +reps @ 62lbs
Tricep Pushdowns +reps

TNG Bench +5lbs
Deadlift +5lbs
Lat Pulldown repeat

Pause Bench repeat
Sumo Deadlfit +3 reps (7x2)
Chins repeat
Airdyne repeat

Press repeat
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