Strength lifting log
Moderator: Chebass88
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- Age: 45
Strength lifting log
Hi all
I train at home so having a log online gives me some form of accountability. I’m 43, 5’9 200 lbs right now. I am training for a press deadlift contest right now. I have power lifted in the past,geared and raw. My best raw numbers are
Squat 500
Bench 365
Deadlift 560
I am not at that point right now. I have had some injuries and have spent a decent amount of time training for fun and doing bodybuilding type workouts. My goal right now is to press 280 or more and deadlift close to my 560. I also am trying to fill out a little more ( muscle). I tore my pec years ago so pushing the bench is not a smart idea so I have grown to love the overhead press. Right now I would say I am at
Press 245
Bench 300-315
Deadlift 475-500
Squat 400-430
I have not maxed on squat bench deadlift in a while but going off my working numbers this is what I would guess. I am 12 weeks out from the contest so I will log first workout Tommorow.
I train at home so having a log online gives me some form of accountability. I’m 43, 5’9 200 lbs right now. I am training for a press deadlift contest right now. I have power lifted in the past,geared and raw. My best raw numbers are
Squat 500
Bench 365
Deadlift 560
I am not at that point right now. I have had some injuries and have spent a decent amount of time training for fun and doing bodybuilding type workouts. My goal right now is to press 280 or more and deadlift close to my 560. I also am trying to fill out a little more ( muscle). I tore my pec years ago so pushing the bench is not a smart idea so I have grown to love the overhead press. Right now I would say I am at
Press 245
Bench 300-315
Deadlift 475-500
Squat 400-430
I have not maxed on squat bench deadlift in a while but going off my working numbers this is what I would guess. I am 12 weeks out from the contest so I will log first workout Tommorow.
- SnakePlissken
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Re: Strength lifting log
welcome man, those are some big numbers right there.
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Re: Strength lifting log
Thank you
Standing press
125x5
145x5
170x3
185x3
200x3
200x3
200x3
Deficit deadlift
225x3
275x3
300x3
300x3
300x3
Deadlift
315x3
360x3
360x3
360x3
Seated pin press eye level no back support
145x5
170x3
195x3
210x2
210x2
225x1
225x1
225x1
Side laterals
50x10
50x10
50x10
50x10
Deadlifts were very easy today I can probably move up soon, just getting my motor pattern down and making sure I have no weak links. Pulled my hamstring a couple months back when I pushed it too fast.
Standing press
125x5
145x5
170x3
185x3
200x3
200x3
200x3
Deficit deadlift
225x3
275x3
300x3
300x3
300x3
Deadlift
315x3
360x3
360x3
360x3
Seated pin press eye level no back support
145x5
170x3
195x3
210x2
210x2
225x1
225x1
225x1
Side laterals
50x10
50x10
50x10
50x10
Deadlifts were very easy today I can probably move up soon, just getting my motor pattern down and making sure I have no weak links. Pulled my hamstring a couple months back when I pushed it too fast.
- CheekiBreekiFitness
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Re: Strength lifting log
At least your chose your pseudonym well
Welcome to the forum !
Welcome to the forum !
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Re: Strength lifting log
LolCheekiBreekiFitness wrote: ↑Wed Jan 25, 2023 11:02 am At least your chose your pseudonym well
Welcome to the forum !
Thank you
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- Age: 45
Re: Strength lifting log
Day 4
Standing press
125x5
145x5
175x4x5 sets
Back row wide grip
200x15x4sets
Front dumbbell raise
40x10x3 sets
40x15
Leg curl
80x10
110x10x2sets
80x15
Back raise
15x4sets
Standing press
125x5
145x5
175x4x5 sets
Back row wide grip
200x15x4sets
Front dumbbell raise
40x10x3 sets
40x15
Leg curl
80x10
110x10x2sets
80x15
Back raise
15x4sets
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Re: Strength lifting log
10 weeks out
Day 2
Standing press
145x5
165x4
190x3
215x2x4sets
Pull-up
20xme
20x10
20x8
Standing press
125x3
145x3
170x3
200x2x4sets
Dumbbell laterals
50x10
60x7
60x7
60x8
Day 2
Standing press
145x5
165x4
190x3
215x2x4sets
Pull-up
20xme
20x10
20x8
Standing press
125x3
145x3
170x3
200x2x4sets
Dumbbell laterals
50x10
60x7
60x7
60x8
- mgil
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- Age: 49
Re: Strength lifting log
Welcome aboard, @Thepress14! Great numbers!
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- Age: 45
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- Registered User
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- Joined: Tue Jan 24, 2023 8:15 pm
- Age: 45
Re: Strength lifting log
Day 3
Deadlift + below knee deadlift
225x1+2
275x1+2
325x1+2
345x1+1 x4sets
Pin press nose level
125x5
150x4
175x3
195x2
200x2
210x2
220x2
Deadlift
225x3
275x3
325x3
370x2x4sets
Front db raise
50x8x4sets
Barbell curl kneeling
75x12x4sets
Deadlift + below knee deadlift
225x1+2
275x1+2
325x1+2
345x1+1 x4sets
Pin press nose level
125x5
150x4
175x3
195x2
200x2
210x2
220x2
Deadlift
225x3
275x3
325x3
370x2x4sets
Front db raise
50x8x4sets
Barbell curl kneeling
75x12x4sets
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- Age: 45
Re: Strength lifting log
Day 4
Standing press to nose against pin (1sec hold)
185x4
205x2
225x2
225x2
225x2
245x2
Seated no back support oh dumbbell press
80x8
90x6
90x6
90x5
90x5
Incline dumbbell fly
50x15
70x10
70x10
70x10
Standing press to nose against pin (1sec hold)
185x4
205x2
225x2
225x2
225x2
245x2
Seated no back support oh dumbbell press
80x8
90x6
90x6
90x5
90x5
Incline dumbbell fly
50x15
70x10
70x10
70x10
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Re: Strength lifting log
9 weeks out
Standing press
125x5
150x4
170x3
200x2
225x1
240x1
250x0 ( failed right above forehead)
Side laterals
30x20x3sets
I used today as a gauge going forward. Lockout was the issue so that is what I will address the next 9 weeks.
Standing press
125x5
150x4
170x3
200x2
225x1
240x1
250x0 ( failed right above forehead)
Side laterals
30x20x3sets
I used today as a gauge going forward. Lockout was the issue so that is what I will address the next 9 weeks.
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- Posts: 17
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- Age: 45
Re: Strength lifting log
Day 2
Deadlift
225x5
275x4
315x3
365x2
415x1
405x5
Low incline close grip bench
185x5
205x4
225x3
245x2
265x2
Dumbbell rows
110x 25
Hip rising a little in deadlift so need to target quads
Deadlift
225x5
275x4
315x3
365x2
415x1
405x5
Low incline close grip bench
185x5
205x4
225x3
245x2
265x2
Dumbbell rows
110x 25
Hip rising a little in deadlift so need to target quads
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- Posts: 17
- Joined: Tue Jan 24, 2023 8:15 pm
- Age: 45
Re: Strength lifting log
Day 3
Standing press
125x5
150x4
175x3
190x3x5sets
Pin press eye level
205x2
215x2x3sets
Dumbbell lateral
50x10
60x8x3sets
Glute ham raise from floor
4 sets of 10
Standing press
125x5
150x4
175x3
190x3x5sets
Pin press eye level
205x2
215x2x3sets
Dumbbell lateral
50x10
60x8x3sets
Glute ham raise from floor
4 sets of 10
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- Age: 45
Re: Strength lifting log
Day 4
Deadlift pause 2inches off ground
225x5
280x3
330x3
355x3x2sets
Standing press
125x5
150x5
175x5x4sets
Low box squat 7 inches (safety squat bar) 2spause
200x4x4sets
Dips
50x10
60x10x2sets
Deadlift off block below knee
280x4
330x4
375x4x2sets
Pull ups
20
15
13
12
Deadlift pause 2inches off ground
225x5
280x3
330x3
355x3x2sets
Standing press
125x5
150x5
175x5x4sets
Low box squat 7 inches (safety squat bar) 2spause
200x4x4sets
Dips
50x10
60x10x2sets
Deadlift off block below knee
280x4
330x4
375x4x2sets
Pull ups
20
15
13
12
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- Age: 45
Re: Strength lifting log
Day 1 (8 weeks out)
Standing press
125x5
150x4
175x3
200x3x4sets
Floor glute ham raise
4 sets of 10
Pin press eye level
150x4
175x4
200x4x2sets
220x2
Dumbbell lateral
50x15
30x35
Standing press
125x5
150x4
175x3
200x3x4sets
Floor glute ham raise
4 sets of 10
Pin press eye level
150x4
175x4
200x4x2sets
220x2
Dumbbell lateral
50x15
30x35
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- Age: 45
Re: Strength lifting log
Day 2
Deficit deadlift to knee
225x5
285x4
345x4x4sets
Standing press
125x5
150x4
175x3
200x3x2sets
215x2x2sets
200x3
175x5
150x7
Tricep push down
140x12x4sets
Back row machine
200x12x4sets
Deficit deadlift to knee
225x5
285x4
345x4x4sets
Standing press
125x5
150x4
175x3
200x3x2sets
215x2x2sets
200x3
175x5
150x7
Tricep push down
140x12x4sets
Back row machine
200x12x4sets
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- Age: 45
Re: Strength lifting log
Day 3
Safety bar low box squat 5 “ below parallel
205x5
225x5x4sets
Seated press no back support
Worked up to 200 @ 8 rpe
Steep incline 70 degrees
185x5
205x4
225x2x3sets
Dips
50x5
70x4x2sets
70x5
Floor glute ham raise
4 sets 10
Took a break from standing press, body needed it. Weight still 200
Safety bar low box squat 5 “ below parallel
205x5
225x5x4sets
Seated press no back support
Worked up to 200 @ 8 rpe
Steep incline 70 degrees
185x5
205x4
225x2x3sets
Dips
50x5
70x4x2sets
70x5
Floor glute ham raise
4 sets 10
Took a break from standing press, body needed it. Weight still 200
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- Posts: 17
- Joined: Tue Jan 24, 2023 8:15 pm
- Age: 45
Re: Strength lifting log
Day 4
Deficit deadlift
225x5
275x4
330x3
355x2x3sets
Standing press
125x5
150x4
175x3
205x1
225x1
205x3
205x2
Back machine
200x15x3sets
Rotator work
Deficit deadlift
225x5
275x4
330x3
355x2x3sets
Standing press
125x5
150x4
175x3
205x1
225x1
205x3
205x2
Back machine
200x15x3sets
Rotator work