Tommy's Lifetime Intermediate Log

[Tommy1507]

Hi,
I also want to start a log. I am gonna use the metric system.
My Youtube-channel where i upload workouts for form checks etc
https://www.youtube.com/channel/UCE95ib ... subscriber

My stats and background:
Currently 26 years old. My real name is not Tommy. I was involved in different sports since I was 5 years old. Soccer, tennis, swimming and tried some other sports as well. Sticked with tennis and became a competitive player till I was 18/19. This inclouded 8-10 hours tennis training per week, conditioning and tournaments. After that I reduced my athletic activities and just played 2-3 times per week for fun and did some bodyweight conditioning. Did one bastarized SSLP at 22, but stopped after 2 months. Got up to a 140kg deadlift and a 125kg squat.
Now I restarted a kind of SSLP at 11/3/19.

My current plan is:
A) HB squat 3x5, bench 3x5, deadlift 1x5
b) HB squat 3x5, OHP 3x5, pendlay row 3x5
Every other workout 3x max chin ups

My stats at 11/1/19 compared to now the 3/9/20:
S: 70kg to 170kg at top set
DL: 90kg to 193,5kg
B: 50kg to 99kg
OHP: 20kg to 67kg
Row: 30kg to 95kg

height: 183cm
BW: 83kg to 93kg
waist circ: ?? to 92cm

Weights were probably too light at the beginning, but I wanted to give me some time learning the movements. I started implementing the light squat day on wednesday at 142kg on the 1/1/20 so 2 months after the start. 2 backoff sets with somewhere 90-95% I implemented at 154kg at around 1 months later. For one month or so I din't do to chins because i thought they messed up my shoulders. I think they are ok now and I restarted doing them. But dips are a no-go at the moment. I also had shoulder problems in the past due to my tennis history.

My goals are: No competitive powerlifting. No bodybuilding. Just want to be athletic and not fat and get my squat up to 200kg, deadlift to 250kg, bench to 140kg and the press to 100kg without injury and sacrificing ROM.

Here are my last 4 workouts:
2/29
S 1x5 166,5kg 2x5 152,5kg
B 3x5 97,5kg
Row: 3x5 93,5kg

3/3
S 1x5 168,5kg 2x5 154kg
OHP 3x5 66kg
DL 1x5 191,35kg
Chins 8,7,6,

3/5
S 3x5 125kg
B 3x5 99kg (did 5,4,5) first time I failed a rep, touched the bar too high on my chest on the last rep of second set
Row: 3x5 95kg

3/7
S 1x5 170kg 2x5 155kg
OHP 3x5 67kg
DL 1x5 194kg
Chins 7,6,6

[Wilhelm]

Welcome to the site, @Tommy1507.
Thanks for adding your log. \o/

[Tommy1507]

Today 3/10
S 1x5 172, 2x5 156 felt terrible, even the backoffsets felt very hard. Maybe because of improper sleep last night
B 3x5 100 5/5/4 nice milestone, even with the last missed rep, gonna retry on saturday
Row 3x5 97
Chins 8,7,8

In one or two weeks I will add more volume and follow a HLM plan. I think I need more volume especially for the upper body. Only the deadlift is progressing easily and doesn't feel like grinding.

[Tommy1507]

3/12
S 3x5 130kg
OHP 3x5 68kg
DL 1x5 196kg

[Tommy1507]

3/14
S 1x5 174kg 2x5 157,5kg
B 3x5 100kg 4/5/5
Row 3x5 98kg
Chins 8,7,6

Heavy squat top set feels bad. Like my upper back is to weak for this weight. Have to press more aggressiv into the bar.
Also failed the last rep of the first bench set. Didn't want to do another roll of shame, but know I couldn't do one more. Sucks without safety bars.

Here are some videos with shitty german rap music. If somebody watches them and has some cues, I would love to hear them.

Bench: Looks like my left wrist is not straight as my right wrist. Also I feel like i am losing balance when unracking the bar. It feels harder to unrack the bar than to press it. Also not sure if I should tuck my elbows closer into my body. I think I just need more practise than 4 1/2 sets per week.

Squat: Don't know how to fix heels leaving the floor when I come up again. This sucks. Tried so sit back a little bit more, but I just can't prevent it. Also my back collapses forward at the heavy top set (First set from behind)

Deadlift: Feels pretty good

[Tommy1507]

As I am missing reps on the bench, my top set squat feels off, OHP is a an ugly grind, I am moving to a HLM scheme. But not before hitting a 200kg deadlift
These are my actual 5RM numbers. I would reduce the weight by around 10 percent for my heavy day. And use the following weekly weight increasements in the first few weeks. Not sure if I start too heavy or add weight to aggressive.

• SQ 174kg at top set, Heavy day top set 160kg, +2kg per week

• B 100kg, No heavy day, Medium 90kg, +1,5kg per week

• DL 197kg, Heavy day 180kg, +2,5kg per week

• OHP 68kg, Heavy day 60kg, +1,5kg per week

• Row 99kg Heavy Day 90kg, +2kg per week

So my first week would look like:

Monday	Wednesday	Friday	Saturday
H SQ 1x5 160kg, 4x5 90% 144kg	L SQ 3x5 80% 128kg	M SQ 4x5 87,5% 140kg	/
M OHP 4x5 90% 54kg	M B 4x5 90kg	H OHP 4x5 60kg	M B 4x5
M DL 3x5 90% 162kg	L PRow 4x6 90kg	H DL 2x5 180kg	/

Some doubts:

• Pressing: Would prioritize OHP in case I don't train on saturday. How should I programm benching on wednesday and saturday? Maybe Heavy on wednesday and Medium on saturday?

• Pulling? Best option would be to deadlift on monday and friday and have light rows on wednesday? Or rows on monday, medium deadlift on wednesday and heavy on friday? Only one day rest between deads?

[Tommy1507]

3/17
Squat 1x5x176kg/387 2x5x160kg/352 nearly died at last rep of top set
OHP 3x5x69kg/152 5/5/4 Cheated on first set with my knees. OHP really sucks for me. Missed last rep
Deadlift 1x5x199kg/438 Good
Chins 8/6/5

Videos of today:
Squat: Still heels raise at the ascend.


OHP: Can't get my technique straight. Maybe just too heavy. It varies too much.

Deadlift: Always feel good.

[Tommy1507]

Started HLM now after my LP. Nearly doubled my volume. It is more fun but also exhausting.
3/23
Heavy Squat 1x5x155kg, 4x5x145kg
LP OHP 4x5x41kg
Medium DL 3x5x160kg
Chins 8,6,5 leg Raises 10,10,9

3/25
Light Squat 3x5x120kg one set paused, two tempo
Heavy Bench 1x5x92,5kg 4x5x87,5kg
Light Pendlay Row 4x8x75kg
Leg Raises 10,10,9 Push Ups 12,11,10

Nice workout, first time trying variations on the squat.
At LP i did 3x5 Rows and now junped into 4x8

[Tommy1507]

3/27
Medium squat 4x5x140kg felt pretty easy
LP OHP 4x5x42kg
Heavy deadlift 1x5x185kg 1x5x180kg
Chins 9,7,5 Leg raises 11,11,10

When i lift the sessions feel pretty easy. But afterwards i am m really knocked off. Maybe i need to get used too the increased volume. So overall all sets across the week felt realtive easy and i like the increased volume and more practice.
SQ https://www.youtube.com/watch?v=J7saBqEUcVo
OHPhttps://www.youtube.com/watch?v=jRmprf3A1Kc
DLhttps://www.youtube.com/watch?v=5lG60b5Gazc

[Tommy1507]

3/28
Quick and easy session so i can bench and press 2 times a week. Warm up was 2 minutes rope jumping and 1 minute BWE. Felt akward.
Medium Bench 4x5x82,5kg

[cole]

good job dude

[Tommy1507]

Thanks @cole

3/30
Cut down warm up to save time:
3 min rope jumping
3 min "movement prep" typ exercises lunges, best stretch of the world etc
1,5 min BWE and core exercises then squat warm up sets.
Heavy Squat 1x5x157,5kg and 4x5x147,5kg
LP OHP 4x5x43kg
Medium Deadlift 3x5x162,5kg
Chins 8,6,5 Leg raises 12,11,10 superset

Did the whole session with warm up in 90 minutes. Trying to use my time more efficient.

Squat technique:
Still barpath travels forward on ascent on most reps. This sucks

Videos
Squat: https://youtu.be/rwHeUWjZFMQ
OHP: https://youtu.be/FpP5Bq8mIQY
Deadlift: https://youtu.be/AJtkvX2Ug_w

[Tommy1507]

4/1
Light squat 3x5x112kg by accident (should be 122) tempo and pause
Heavy bench 1x5x95kg 4x5x90kg
Pendlay Row 4x8x77kg
Leg raises 14,12,10, some shoulder and rotator cuff stuff i incorporate daily now

[Tommy1507]

4/3
Medium Squat 4x5x142kg
OHP 4x5x44kg
Heavy DL 5x187,5kg and 5x180kg
Chins 9,6,5 Leg Raises 14,12,10

SQ: https://www.youtube.com/watch?v=yymYjdtZAVo
OHP: https://www.youtube.com/watch?v=qnwQTF0KSr0
DL: https://www.youtube.com/watch?v=Nx5fz-CTkJs
with new mad editing skills

[Tommy1507]

4/4
Medium Bench 4x5x85kg
https://www.youtube.com/watch?v=BfrHv-R8CPQ&t=9s

[Tommy1507]

4/6
Heavy Squat 5x160 and 4x5x150
OHP 4x5x45
Medium DL 3x5x165
Chins 9,6,6

[Tommy1507]

Week 3:
4/6
Heavy Squat 5x160 and 4x5x150
LP OHP 4x5x45
Medium DL 3x5x165
Chins 9,6,6

4/8
Light Squat 3x5x122 Pause and Tempo
Heavy Bench 1x5x97,5 4x5x92,5
Light Pendlay Row 4x8x79

4/10
Medium Squat 4x5x144
LP OHP 4x5x46
Heavy DL 1x5x200 and 1x5x180 / 200 by mistake should have been 190, anyways pushed trough it
Chins 9,8,7

4/11
Medium Bench 4x5x87,5

Everything availible on https://www.youtube.com/channel/UCE95ib ... oKronQKyIg

[Tommy1507]

Week 4:

4/13
H Squat 5x162 and 4x5x152
LP OHP 4x5x47
M DL 3x5x167,5
CU 7 (RIR2) then 7 min density block 14x2. 35 total. With normal sets i get around 9,7,6 (22). So 13 more with a density block. Don't know if i like this style of training.

4/15
L Squat 3x5x124 Pause and Tempo
H Bench 5x100 and 4x5x95
L Row 4x8x80
Push Ups 18 and 5 min density block. 6x5 and 4x3. My shoulder hurts but i did them anyway. Wrong decision and stupid.

4/17
M Squat 4x5x146
LP OHP 4x5x48
H DL 5x192,5 and 5x182,5
CU 7 (RIR2) 5 min DB 4x3 and 4x2.

4/18
M Bench 4x5x90

[Tommy1507]

Week5:

4/20
H Squat 5x164 4x5x154
LP OHP 4x5x49
M DL 3x5x170
CU 7 (RIR2) + 7 min desnity block 3x3 and 10x2

4/22
L Squat 3x5x125
H Bench 5x102,5 4x5x97,5
L Row 4x8x82

4/24
M Squat 4x5x148
LP OHP 4x5x50
H DL 5x195 5x180
CU 3 max 9,8,7

4/25
M Bench 4x5x92,5

Good week. Squats are becoming hard. Others lifts feel good. Still working on squat form. Bringing my knees more out, creating more space and hopefully eliminate my forward lean and most important the raising of the heels.
Much more fun than the last 2 months of my LP. I like the overall increased volume and that only one two to sets per lift per week includes grinding reps. ( sometimes heavy set and last set)

I still upload every god damn rep on youtube. Don't know when i can stop this addiction.
https://www.youtube.com/channel/UCE95ib ... oKronQKyIg

[Tommy1507]

Week 6:

4/27
H Squat 5x166kg and 4x5x156
LP OHP 4x5x51
M DL 3x5x172,5
CU 9,7,8

4/29
L Squat 3x5x126
H BP 5x105 4x5x100( 5/5/4/4) failed last reps of last sets, have to retry next week
L Row 4x8x82,5

5/1
M Squat 4x5x150
LP OHP 4x5x52
H DL 5x197,5 and 5x180
CU 8,7,6

5/2
M BP 4x5x95

Everything is on track but i have to think about my next weeks. Think i need slower increments.
Basically i am thinking about two options:
A) Volume cycling
wk1 5x5x160kg
wk2 4x5x165kg
wk3 3x5x170kg then add some weight
B) Varying reps
wk1 5x160kg 3x5x150kg (5x80%)
wk2 3x165kg 4x5x150kg (3x85%)
wk3 1x170kg 5x5x150kg (1x90%) then add some weight
The percentages are recommend by Andy Baker. But i think they are a little bit high. Either i would have to use a very low 1eRM or maybe i could just adjust the percentages to (80%,82,5%, 85%)
I think i prefer B) at the moment as it would be fun to have some lower reps on a regular basis and hopefully weekly PRs. But i think A is a more common way as it is also used in Bakers GGW.

https://www.youtube.com/channel/UCE95ib ... oKronQKyIg