Zack's Training Log

[ZNovelli]

25, M, 5ft 10in, 160lb BW

What's up everyone! I've been lifting for about 8 years now -- and am also a former college athlete. I was a lot stronger, say 4-5 years ago, but was also 20 lbs heavier and didn't have the stressors that the post-college life brings. I am now at a point where I can focus on training and am ready to give it another full go. I've set some goals to exceed my PB's from those years at a much lower bodyweight, hoping to stay below 165lbs throughout the next 21 weeks.

Best lifts (2021/2022): 415lb Squat, 225lb Bench Press, 505lb Deadlift (conventional) **done around 180 lbs BW**
Current lifts (2024): 350lb Squat, 205lb Bench Press, 455lb Deadlift (sumo)

I train 5x per week and am running the SBS Strength Program RTF. I have the program set-up like this in terms of main/aux lifts.

Day 1: Squat, DB Shoulder Press
Day 2: Bench, Pendulum Squat
Day 3: Off
Day 4: Deadlift, Long Pause Bench
Day 5: Dips, High Bar Squat
Day 6: DB Bench, RDL
Day 7: Off

Back work every day and will be doing a ton of Pull Aparts/FacePulls/Curls as assistance.

Excited to see what's to come. I'm sure there will be a ton of obstacles on the way. Let's do it!

[ZNovelli]

Day 1 -- 1/28/24
BW: 160.4lb

Squat: 315x1 @8, 245x5, 245x5, 245x5, 245x10 AMRAP
DB Shoulder Press: 45x7, 45x7, 45x7, 45x7, 45x15 AMRAP

Accessories: Lat Pulldown, DB Curl, Abs

Notes: Solid day. Squat single was probably more like a 7 but wanted to play it safe on 1st day of program. Also haven't low bar squatted in a minute so was working on positioning/comfort.

[ZNovelli]

Day 2 -- 1/29/24

Bench Press: 185x1 @8, 145x5, 145x5, 145x5, 145x5, 145x12 AMRAP
Pendulum Squat: 135x7, 135x7, 135x7, 135x7, 135x15 AMRAP

Accessories: Band Pull Aparts, Close Grip Pushups

Notes: Boy do I suck at "heavy" bench singles. Has always been my weakest area, but I'm excited to improve it and get that 2 wheel bench again. Will probably use this same weight for a single again next week.

[ZNovelli]

Day 3 -- 1/30/24

Off day. Body felt beat up from the first two days. Legs were absolutely toast from back to back days of squats.

[DCR]

Welcome back, @ZNovelli. Dig those amraps. Will be following along.

[ZNovelli]

Appreciate it @@DCR !

Day 4 -- 1/31/24

Sumo Deadlift: 405x1 @8, 315x5, 315x5, 315x5, 315x11 AMRAP
Long Pause Bench: 115x7, 115x7, 115x7, 115x7, 115x15 AMRAP

Accessories: Pullups, Hammer Curls, Band Pull Aparts

Notes: Good session. Doing 4 total sets instead of 5 on squats and deadlifts to start this program. Want to keep that lower half fresh and push the pendulum/high bar's for the full 5 sets to see quad growth.

[ZNovelli]

Day 5 -- 2/1/24

Dips: +15x5, +15x5, +15x5, +15x5, +15x12 AMRAP
High Bar Squat: 195x7, 195x7, 195x7, 195x14 AMRAP

Accessories: Chest Supported Row, FacePulls

Notes: First time ever using dips as a primary movement and starting light. Removed a set of high bar squats for the day as my legs were toast after the third set. AMRAP was a killer.

[MailmanMuscle]

Finally, a log newer than mine - welcome!

What was/were your college sport(s)?

[ZNovelli]

@MailmanMuscle Thanks!

I played college lacrosse.

[ZNovelli]

Day 6 -- 2/2/24

RDL (beltless): 225x7, 225x7, 225x7, 225x7, 225x14 AMRAP
DB Bench: 60x7, 60x7, 60x7, 60x7, 60x16 AMRAP

Accessories: Lat Pulldown, Abs

Notes: Solid day. Pretty smoked today on the last day of the training week to wrap up Week 1. Was planning on doing some more accessories but was ready to get out of there. Beers to celebrate a solid 1st week

[ZNovelli]

Week 2 Day 1 -- 2/4/24
BW: 160.4 lbs

Low Bar Squat: 270x4, 325x1 @7-8, 270x4, 270x4, 270x8 AMRAP
DB Shoulder Press: 50x6, 50x6, 50x6, 50x6, 50x14 AMRAP

Accessories: PullUps, Band Pull Aparts, Abs

Notes: Solid first day of 2nd week. Hit one of my working sets prior to the heavy single. Think I will keep doing this until the back off sets get a bit heavier.

[cgeorg]

Hit one of my working sets prior to the heavy single. Think I will keep doing this until the back off sets get a bit heavier.

I really enjoy doing this, gets you a little looser for the top single and saves a little time. And often, the remaining work volume sets feel a bit easier

[ZNovelli]

@cgeorg Yeah, I did it with bench today and my single felt much better. Going to keep it rolling!

Week 2 Day 2 -- 2/5/24

Bench Press: 155x4, 170x1, 185x1 @ 7-8, 155x4, 155x4, 155x4, 155x10 AMRAP
Pendulum Squat: 145x6, 145x6, 145x6, 145x6, 145x15

Accessories: Hammer Curls, Chest Supported Rows

Notes: Bench felt a ton better. Single flew and was satisfied with it. Pendulum Squat gives a nasty pump. Love it.

[ZNovelli]

Week 2 Day 4 -- 2/7/24

Deadlift: 345x4, 415x1 @8, 345x4, 345x4, 345x8 AMRAP
Long Pause Bench: 125x6, 125x6, 125x6, 125x6, 125x13 AMRAP

Accessories: Reverse Grip Lat Pulldown, FacePulls, Abs

Notes: Felt good today. Ate a ton on the day off yesterday - resulted in a ton of energy today. Could've probably gotten 10 on the DL AMRAP, but wanted all the reps to be clean with no form breakdown. Bench always a work in progress.

[ZNovelli]

Week 2 Day 5 -- 2/8/24
BW: 161.2lbs

High Bar Squat: 210x6, 210x6, 210x6, 210x6, 210x13 AMRAP
Dips: +30x4, +30x4, +30x4, +30x4, +30x10 AMRAP

Accessories: Cable Row, Leg Extensions

Notes: Good session. Excited to see if dips help with my bench progression at all. Have been eating at a very slight surplus and I feel very good. Lets keep it rollin

[ZNovelli]

Week 2 Day 6 -- 2/9/24

RDL (beltless): 245x6, 245x6, 245x6, 245x6, 245x15 AMRAP
DB Bench: 65x6, 65x6, 65x6, 65x6, 65x15 AMRAP

Accessories: Lat Pulldown, Overhead Tri Extension

Notes: Great day to end the week. Pushed the AMRAP's and hit +3 of the rep goal on both. Left wrist has been feeling funky, think just tossing some wraps on will be fine. Off day tomorrow and then back at it Sunday

[ZNovelli]

Week 3 Day 1 -- 2/11/24

Low Bar Squat: 295x3, 330x1 @8.5, 295x3, 295x3, 295x5 AMRAP
DB Shoulder Press: 55x5, 55x5, 55x5, 55x5, 55x11 AMRAP

Accessories: Cable Row, Straight Arm Pulldown, Hammer Curls

Notes: Meh day. Squats felt heavy, probably should've just done 325 again. Missed the AMRAP goal of 6, got 5. Probably will repeat 330 next week and smash the backoff AMRAP. Everything post squats felt great though. Upper body feeling strong

[ZNovelli]

Week 3 Day 2 — 2/12/24

Bench Press: 170x3, 190x1 @8, 170x3, 170x3, 170x3, 170x6 AMRAP
Pendulum Squat: 160x5, 160x5, 160x5, 160x5, 160x11 AMRAP

Accessories: Pull-ups, Band Pull Aparts

Notes: Couldn’t get comfortable with my setup on bench today. Was tired with low energy from SB party with lots of drinks and shitty food.

[ZNovelli]

Week 3 Day 4 -- 2/14/24

Deadlift: 375x3, 420x1 @8, 375x3, 375x3, 375x6 AMRAP
Long Pause Bench: 140x5, 140x5, 140x5, 140x5, 140x10 AMRAP

Accessories: Lat Pulldown, FacePulls, Pushups

Notes: Smoked the DL single today... might have even been closer to a 7. Positioning felt good and was explosive off the floor. Hope y'all are eating good if you're cooking/going out for Vday tonight! Enjoy.

[ZNovelli]

Week 3 Day 5 -- 2/15/24

High Bar Squat: 230x5, 230x5, 230x5, 230x5, 230x10 AMRAP
Dips: +45x3, +45x3, +45x3, +45x3, +45x7 AMRAP

Accessories: Cable Rows, Leg Extensions

Notes: Solid session today. Onward.