Zem1's training log

[zem1]

Hi everyone,

I'm new here - I was previously a member of the Empire Barbell forums but with the forum moving to Facebook, I needed a new home. Another member of the forum recommended Exodus Strength, so here I am.

Stats:
Weight - 79.9kg
Height - 5'9"
Age - 33
Best lifts: 145/110/193

My YouTube channel

Training History:
- started lifting in 2010 to compliment BJJ
- lifted for about two years before losing interest and doing other things for a long time
- returned to lifting in 2018 when a close friend asked me to be a groomsman at his wedding and we both wanted to get into shape
- I've been lifting regularly since then, more recently with an emphasis on powerlifting rather than general strength
- in the early days I ran Starting Strength (for longer than I should have), upon returning I did Wendler's 531 for some time, then two cycles of The Strength Athlete's intermediate program before contacting them directly for coaching.

Training:
- I'm presently in week 4 of a 10 week training block; this is the last week of my hypertrophy phase
- next is a deload week, then intensification into my first competition on 3 July 2021.

Monday.
Squats:
1. 110.0 x7
2. 110.0 x7
3. 110.0 x7
4. 110.0 x7 @8

Close Grip Bench:
1. 90.0 x3 @7.5
2. 77.5 x7
3. 77.5 x7
4. 77.5 x7
5. 77.5 x7 @8

Barbebll Hip Thrust:
1. 100.0 x7
2. 100.0 x7
3. 100.0 x7 @8

Seated DB Shoulder Press:
1. 20.0 x7
2. 20.0 x7
3. 20.0 x7 @8

DB Curls:
1. 10.0 x20 @8
2. 10.0 x18 @8
3. 10.0 x16 @8

Tricep Pushdowns:
1. 45.0 x20
2. 45.0 x20
3. 45.0 x20 @8.

[mgil]

Welcome aboard, @zem1!

[zem1]

Thanks @mgil!

Tuesday.
Deadlifts:
1. 160.0 x1
2. 172.5 x1 @7
3. 150.0 x5
4. 150.0 x5
5. 150.0 x 5 @7.5

Hack Squats:
1. 112.5 x7
2. 112.5 x7
3. 112.5 x7 @8

Chest Supported Rows:
1. 55.0 x9
2. 55.0 x9
3. 55.0 x9 @8.5

DB Lateral Raises:
1. 9.0 x12
2. 9.0 x12
3. 9.0 x12 @9.

Videos:



I think my position in the deadlift single compares very favourably to when I moved the same weight two months ago:


Tomorrow is a rest day (no lifting, no cardio) then back into it on Thursday with a heavy squat triple - debating 130.0 or 132.5 presently.

[Wilhelm]

Welcome, @zem1
Good to have you here, and thank you for adding your log to the site. \o/

[zem1]

Thanks very much @Wilhelm, I have really enjoyed flipping through your log so far, giving me some good ideas for when I'm a stronger.

In good news, training went really well tonight.

Thursday
Squats:
1. 120.0 x3
2. 132.5 x3 @8
3. 112.5 x4
4. 112.5 x4
5. 112.5 x4 @7

The top set was a surprisingly easy rep-PR. Last block, I opened testing with 130.0kg and so to follow up so soon with more weight, as a triple, with some in the tank still, was pretty damn exciting I must say. There's some obvious chest fall-hips raise present still, this is a chronic problem for me which is getting better but still requires more work. I'm rating the set at an 8RPE - I believe I could grind out more than two reps, but not with clean technique.

3ct Pause Bench:
1. 87.5 x2
2. 87.5 x2
3. 87.5 x2
4. 87.5 x2
5. 87.5 x2 @7.5

Nothing notable here other than I implemented a 2-ct pause before re-racking the weight as per the suggestion of site members here.

DB Incline Press:
1. 27.5 x7
2. 27.5 x7
3. 27.5 x7
4. 27.5 x7 @7.5

BB Bent Over Rows:
1. 67.5 x9
2. 67.5 x9
3. 67.5 x9
4. 67.5 x9 @7.5

Tricep Rope Pulldowns:
1. 51.5 x9
2. 51.5 x9
3. 51.5 x9
4. 51.5 x9 @7.5

The last sets weren't all supposed to be 7.5RPE, it just worked out that way tonight.

Video of the Squat top set:


Again, I'm rating this an 8RPE but am keen to hear your thoughts on the same - I'm still relatively new to RPE (about six months experience) and so am very open to calibration. Thanks everyone!

[Wilhelm]

Not long until our respective meets.

July 24 for me.

[zem1]

Nice enough time to make some progress, not so long as to not be motivating. I’m sure you’ll do really well!

No lifts today, just a light run in the evening (3-4km).

[zem1]

Saturday

Deadlifts:
1. 172.5 x3 @8.5
2. 152.5 x3
3. 152.5 x3
4. 152.5 x3

This was my heaviest triple of the block and went really well - appears I've got a little stronger.

1ct Comp Bench:
1. 92.5 x3 @8
2. 95.0 x3 @9
3. 87.5 x5
4. 87.5 x5
5. 87.5 x5

On the other hand this didn't go so well - top set was meant to be 8.5RPE and I was hoping it would be 97.5kg - seems I was a little zapped from the Deadlifts. Perhaps could have rested more. Rather than being stubborn, trying and failing 97.5kg I'm glad I just did 95.0kg and hit the prescribed reps.

Leg Press:
1. 142.5 x7
2. 142.5 x7
3. 142.5 x7 @8

Pull Ups:
1. BW x11
2. BW x10
3. BW x8 @9

Lying Leg Curls:
1. 41.0 x7
2. 43.0 x7
3. 43.0 x7 @8

Videos:



Next week is a now welcome deload, then into an intensification block before competing. Enjoy your weekends everyone!

[MarkKO]

Welcome!

[zem1]

Thank you @MarkKO !

Deloading this week so probably no videos.

Monday

Squats:
1. 107.5 x6
2. 107.5 x6
3. 107.5 x6

CG Bench:
1. 92.5 x1 @6
2. 75.0 x6
3. 75.0 x6
4. 75.0 x6

Barbell Hip Thrusts:
1. 90.0 x10
2. 90.0 x10

DB Seated OHP:
1. 17.5 x10
2. 17.5 x10

DB Curls:
1. 12.5 x12
2. 12.5 x12

Tricep Rope Pulldowns:
1. 45.0 x12
2. 45.0 x12

[zem1]

Tuesday

Deadlifts:
1. 145.0 x3
2. 145.0 x3
3. 145.0 x3
4. 145.0 x3 @5.5

Hack Squats:
1. 102.5 x8
2. 102.5 x8 @7

Chest Supported Row:
1. 53.5 x10
2. 53.5 x10 @7

DB Lateral Raises:
1. 8.0 x13
2. 8.0 x12 @7

Lying Leg Raises@
1. +2.0 x15
2. +2.0 x15 @6

[zem1]

Thursday

Squats:
1. 115.0 x2
2. 125.0 x2 @6
3. 120.0 x2
4. 100.0 x2
5. 100.2 x2

3ct Pause Bench:
1. 80.0 x3
2. 80.0 x3
3. 80.0 x3
4. 80.0 x3
5. 80.0 x3 @6.5

DB Incline Press:
1. 27.5 x6
2. 27.5 x6
3. 27.5 x6 @6.5

BB Barbell Row:
1. 67.5 x8
2. 67.5 x8
3. 67.5 x8 @6.5

Tricep Pushdowns:
1. 51.5 x8
2. 51.5 x8
3. 51.5 x8 @<5.5

I've felt some discomfort in my left knee cap, about where the tendon connects, since the Squats. Its quite dull now, not aware of it at all unless I fully extend or flex the knee. Will be interesting to see how it feels in the morning, hopefully cleared up by then. Not sure what might have caused it, but watching footage, looks like I descended too quickly in the top set - wasn't focused enough in the session as the weight was light, perhaps.

[zem1]

Knee health update - no issues at full extension, very mild discomfort sitting in a full ATG squat; appears to be recovering well. I normally run on a Friday but will skip it tonight to allow for more recovery, gym is my priority.

[MarkKO]

Smart move. Consider investing in knee sleeves if the pain persists. They can be very helpful in that respect.

[zem1]

Smart move. Consider investing in knee sleeves if the pain persists. They can be very helpful in that respect.

This is good advice - I realised my knees didn't feel great this morning because it was so cold. Its my first Auckland winter and I should prepare accordingly.

Saturday
Deadlifts:
1. 160.0 x2
2. 160.0 x2
3. 160.0 x2 @6

1ct Comp Bench:
1. 90.0 x2 @6
2. 92.5 x2 @7
3. 82.5 x5
4. 82.5 x5
5. 82.5 x5 @7.5

Leg Press:
1. 122.5 x10
2. 122.5 x10 @6.5

Pull Ups:
1. BW x10
2. BW x10 @7.5

Lying Leg Curls:
1. 38.0 x10
2. 41.0 x10 @7



Looking forward to full effort training again next week!

[MarkKO]

In that case, definitely consider some sleeves. The best ones I've ever had are Eleiko, but I've never used SBD or Titan which I suspect are every bit as good.

Avoid Harris, assuming they're available in NZ as well as Australia. Quality is very poor.

[zem1]

Thanks for that Mark, will look into some sleeves.

Monday
Squats:
1. 105.0 x7
2. 105.0 x7
3. 105.0 x7
4. 105.0 x7 @6.5

Close Grip Bench:
1. 90.0 x2 @6
2. 80.0 x6
3. 80.0 x6
4. 80.0 x6
5. 80.0 x6 @8

Barbebll Hip Thrust:
1. 92.5 x9
2. 92.5 x9
3. 92.5 x9 @7.5

Seated DB Shoulder Press:
1. 20.0 x9
2. 20.0 x9
3. 20.0 x9 @8.5

DB Curls:
1. 12.5 x12
2. 12.5 x12
3. 12.5 x12 @8.5

Tricep Pushdowns:
1. 51.0 x12
2. 51.0 x12
3. 51.0 x12 @8.

Some discomfort in my left knee again, though much less than last Thursday. It appears a more robust warm up helped which reinforces the notion it was related to insufficient heat. Will try warming up even more next time. Otherwise everything felt pretty good, not the hardest session really.

[zem1]

Tuesday.
Deadlifts:
1. 147.5 x4
2. 147.5 x4
3. 147.5 x4 @6

Hack Squats:
1. 107.5 x8
2. 107.5 x8
3. 107.5 x8 @8

Chest Supported Rows:
1. 55.0 x9
2. 55.0 x9
3. 55.0 x9 @7.5

DB Lateral Raises:
1. 9.0 x12
2. 9.0 x12
3. 9.0 x12 @9.

Lying Leg Raises:
1. +2.0 x18 @9
2. +2.0 x18 @9
3. +2.0 x16 @9

[zem1]

Body weight: 79.9kg

Thursday
High Bar Squats:
1. 130.0 x1 @6
2. 137.5 x2 @8
3. 115.0 x4
4. 115.0 x4
5. 115.0 x4 @7

The top double was a rep-PR and was the same weight as my second attempt last time I tested. Definitely making progress.

3ct Paused Bench:
1. 82.5 x3
2. 82.5 x3
3. 82.5 x3
4. 82.5 x3
5. 82.5 x3
6. 82.5 x3 @7

Incline DB Press:
1. 25.0 x9
2. 25.0 x9
3. 25.0 x9
4. 25.0 x9 @7.5

Barbell Row:
1. 70.0 x9
2. 70.0 x9
3. 70.0 x9
4. 70.0 x9 @8

Tricep Rope Pulldown:
1. 57.0 x9
2. 57.0 x9
3. 57.0 x9
4. 57.0 x9 @8

Grueling workout but it will no doubt pay off. About 5-weeks out from competing, I signed up & paid for the meet today

[Wilhelm]

Congratulations on the PR and progress, and have a great meet.