Adam's Log
Moderator: Chebass88
- AW
- Registered User
- Posts: 64
- Joined: Mon Mar 05, 2018 9:32 pm
- Location: Australia
- Age: 43
Adam's Log
Greetings all,
I found this forum by accident and it looks like a nice place to keep a training log. I am going to use the RTS website's training app and transfer the data here. I lift at home by myself, so it's nice to be amongst barbell enthusiasts.
Stats
Age: 37
Height: 180.5cms
Weight: 95-96kg
Best Lifts
Squat: 180kg
Bench: 130kg
Deadlift: 220kg
Press: 80kg
Other than my pressing, because of a hip injury, I am not at the strength levels above. I created a training program using the percentages and progression from the old strength theory spreadsheet (Using TM: Squat: 150kg, bench: 120kg, deadlift: 200kg). I organised the split like this:
Day 1 - squat, bench press, barbell curl
Day 2 - deadlift, bench press, barbell row
Day 3 - front squat, bench press, chins
That's about it, I hope to regain some strength, lose a little weight, and avoid any injuries!
I found this forum by accident and it looks like a nice place to keep a training log. I am going to use the RTS website's training app and transfer the data here. I lift at home by myself, so it's nice to be amongst barbell enthusiasts.
Stats
Age: 37
Height: 180.5cms
Weight: 95-96kg
Best Lifts
Squat: 180kg
Bench: 130kg
Deadlift: 220kg
Press: 80kg
Other than my pressing, because of a hip injury, I am not at the strength levels above. I created a training program using the percentages and progression from the old strength theory spreadsheet (Using TM: Squat: 150kg, bench: 120kg, deadlift: 200kg). I organised the split like this:
Day 1 - squat, bench press, barbell curl
Day 2 - deadlift, bench press, barbell row
Day 3 - front squat, bench press, chins
That's about it, I hope to regain some strength, lose a little weight, and avoid any injuries!
Last edited by AW on Fri Jun 22, 2018 12:40 am, edited 2 times in total.
- Wilhelm
- Little Musk Ox
- Posts: 9718
- Joined: Fri Oct 27, 2017 3:58 pm
- Location: Living Room
- Age: 62
Re: Adam's Log
Welcome, @AW
I train at home too.
I like having my e-gym mates here as well.
Thanks for adding your log. +++
I train at home too.
I like having my e-gym mates here as well.
Thanks for adding your log. +++
- AW
- Registered User
- Posts: 64
- Joined: Mon Mar 05, 2018 9:32 pm
- Location: Australia
- Age: 43
- AW
- Registered User
- Posts: 64
- Joined: Mon Mar 05, 2018 9:32 pm
- Location: Australia
- Age: 43
Re: Adam's Log
March 7, 2018.
Squat
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
Bench Press
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
Curls
30 x 12
30 x 12
30 x 12
30 x 12
Squat
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
Bench Press
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
Curls
30 x 12
30 x 12
30 x 12
30 x 12
- AW
- Registered User
- Posts: 64
- Joined: Mon Mar 05, 2018 9:32 pm
- Location: Australia
- Age: 43
Re: Adam's Log
March 9, 2018.
Deadlift (conv)
160 x 5 @ 6
160 x 5 @ 7
160 x 5 @ 7.5
160 x 5 @ 8
120 x 3 @ 5.5
120 x 3 @ 6
120 x 3 @ 6
120 x 3 @ 6.5
120 x 3 @ 6.5
120 x 3 @ 7
Bench Press
60 x 8 @ 5.5
70 x 6 @ 6
82.5 x 4 @ 7
82.5 x 4 @ 7.5
95 x 3 @ 7
95 x 3 @ 7.5
Row
70 x 10
70 x 10
70 x 10
Deadlift (conv)
160 x 5 @ 6
160 x 5 @ 7
160 x 5 @ 7.5
160 x 5 @ 8
120 x 3 @ 5.5
120 x 3 @ 6
120 x 3 @ 6
120 x 3 @ 6.5
120 x 3 @ 6.5
120 x 3 @ 7
Bench Press
60 x 8 @ 5.5
70 x 6 @ 6
82.5 x 4 @ 7
82.5 x 4 @ 7.5
95 x 3 @ 7
95 x 3 @ 7.5
Row
70 x 10
70 x 10
70 x 10
- AW
- Registered User
- Posts: 64
- Joined: Mon Mar 05, 2018 9:32 pm
- Location: Australia
- Age: 43
Re: Adam's Log
March 11, 2018.
Front Squat
100 x 8 @ 8
100 x 6 @ 8.5
100 x 6 @ 8.5
100 x 6 @ 8.5
Bench Press
95 x 12 @ 8.5
Neutral Grip Bar Pull Up
BW x 8
BW x 8
BW x 8
Front Squat
100 x 8 @ 8
100 x 6 @ 8.5
100 x 6 @ 8.5
100 x 6 @ 8.5
Bench Press
95 x 12 @ 8.5
Neutral Grip Bar Pull Up
BW x 8
BW x 8
BW x 8
- AW
- Registered User
- Posts: 64
- Joined: Mon Mar 05, 2018 9:32 pm
- Location: Australia
- Age: 43
Re: Adam's Log
March 14, 2018.
Squat
127.5 x 3 @ 6.5
127.5 x 3 @ 6.5
127.5 x 3 @ 7
127.5 x 3 @ 7
Bench Press
100 x 3 @ 7
100 x 3 @ 7
100 x 3 @ 7
100 x 3 @ 7.5
92.5 x 6 @ 7.5
92.5 x 6 @ 7.5
92.5 x 6 @ 8
Curls
30 x 12
30 x 12
30 x 12
30 x 12
Squat
127.5 x 3 @ 6.5
127.5 x 3 @ 6.5
127.5 x 3 @ 7
127.5 x 3 @ 7
Bench Press
100 x 3 @ 7
100 x 3 @ 7
100 x 3 @ 7
100 x 3 @ 7.5
92.5 x 6 @ 7.5
92.5 x 6 @ 7.5
92.5 x 6 @ 8
Curls
30 x 12
30 x 12
30 x 12
30 x 12
- AW
- Registered User
- Posts: 64
- Joined: Mon Mar 05, 2018 9:32 pm
- Location: Australia
- Age: 43
Re: Adam's Log
March 16, 2018.
Deadlift (conv)
180 x 1 @ 6.5
180 x 1 @ 6.5
170 x 3 @ 7
170 x 3 @ 7.5
170 x 3 @ 8
130 x 3 @ 7
130 x 3 @ 7
130 x 3 @ 7
130 x 3 @ 7.5
130 x 3 @ 7.5
130 x 3 @ 7
Bench Press
62.5 x 8 @ 6
75 x 6 @ 6.5
75 x 6 @ 7
87.5 x 5 @ 7
87.5 x 5 @ 7.5
92.5 x 4 @ 8
92.5 x 4 @ 7
100 x 3 @ 8
100 x 3 @ 8
Row
70 x 10
70 x 10
70 x 10
70 x 10
Deadlift (conv)
180 x 1 @ 6.5
180 x 1 @ 6.5
170 x 3 @ 7
170 x 3 @ 7.5
170 x 3 @ 8
130 x 3 @ 7
130 x 3 @ 7
130 x 3 @ 7
130 x 3 @ 7.5
130 x 3 @ 7.5
130 x 3 @ 7
Bench Press
62.5 x 8 @ 6
75 x 6 @ 6.5
75 x 6 @ 7
87.5 x 5 @ 7
87.5 x 5 @ 7.5
92.5 x 4 @ 8
92.5 x 4 @ 7
100 x 3 @ 8
100 x 3 @ 8
Row
70 x 10
70 x 10
70 x 10
70 x 10
- AW
- Registered User
- Posts: 64
- Joined: Mon Mar 05, 2018 9:32 pm
- Location: Australia
- Age: 43
Re: Adam's Log
March 18, 2018.
Front Squat
105 x 5 @ 7.5
105 x 4 @ 8
105 x 4 @ 8.5
105 x 4 @ 8
Bench Press
100 x 10 @ 9
Neutral Grip Bar Pull Up
BW x 8
BW x 8
BW x 8
BW x 6
Front Squat
105 x 5 @ 7.5
105 x 4 @ 8
105 x 4 @ 8.5
105 x 4 @ 8
Bench Press
100 x 10 @ 9
Neutral Grip Bar Pull Up
BW x 8
BW x 8
BW x 8
BW x 6
- AW
- Registered User
- Posts: 64
- Joined: Mon Mar 05, 2018 9:32 pm
- Location: Australia
- Age: 43
Re: Adam's Log
March 21, 2018.
Squat
135 x 1 @ 5.5
135 x 1 @ 6
135 x 1 @ 6
Bench Press
107.5 x 3 @ 7
107.5 x 3 @ 7.5
107.5 x 3 @ 8.5
107.5 x 3 @ 9
95 x 8 @ 8
95 x 8 @ 9
95 x 8 @ 9.5
Curls
30 x 12
30 x 12
30 x 12
30 x 12
Squat
135 x 1 @ 5.5
135 x 1 @ 6
135 x 1 @ 6
Bench Press
107.5 x 3 @ 7
107.5 x 3 @ 7.5
107.5 x 3 @ 8.5
107.5 x 3 @ 9
95 x 8 @ 8
95 x 8 @ 9
95 x 8 @ 9.5
Curls
30 x 12
30 x 12
30 x 12
30 x 12
- AW
- Registered User
- Posts: 64
- Joined: Mon Mar 05, 2018 9:32 pm
- Location: Australia
- Age: 43
Re: Adam's Log
March 23, 2018.
Deadlift (conv)
140 x 3 @ 6
140 x 3 @ 6
140 x 3 @ 6.5
140 x 3 @ 6.5
140 x 3 @ 7
140 x 3 @ 7
Bench Press
62.5 x 8 @ 6
75 x 6 @ 7
75 x 6 @ 7
87.5 x 5 @ 7
87.5 x 5 @ 7.5
100 x 3 @ 8
100 x 3 @ 8
112.5 x 1 @ 9
112.5 x 1 @ 9
Row
80 x 8
80 x 8
80 x 8
Deadlift (conv)
140 x 3 @ 6
140 x 3 @ 6
140 x 3 @ 6.5
140 x 3 @ 6.5
140 x 3 @ 7
140 x 3 @ 7
Bench Press
62.5 x 8 @ 6
75 x 6 @ 7
75 x 6 @ 7
87.5 x 5 @ 7
87.5 x 5 @ 7.5
100 x 3 @ 8
100 x 3 @ 8
112.5 x 1 @ 9
112.5 x 1 @ 9
Row
80 x 8
80 x 8
80 x 8
- mbasic
- Registered User
- Posts: 9348
- Joined: Fri Sep 15, 2017 9:06 am
- Age: 104
Re: Adam's Log
That's some good front squatting there....
- AW
- Registered User
- Posts: 64
- Joined: Mon Mar 05, 2018 9:32 pm
- Location: Australia
- Age: 43
Re: Adam's Log
Thanks man, it's not my most elegant lift but it has done the job for me while my BSQ has been out of action. This training cycle I have cheated a little by using straps to grip the bar, mainly to save my wrists for all the bench pressing I have been doing
Last edited by AW on Wed Mar 28, 2018 3:55 am, edited 1 time in total.
- AW
- Registered User
- Posts: 64
- Joined: Mon Mar 05, 2018 9:32 pm
- Location: Australia
- Age: 43
Re: Adam's Log
March 25, 2018.
Front Squat
112.5 x 3 @ 7
112.5 x 2 @ 8
112.5 x 2 @ 8.5
112.5 x 2 @ 9
Bench Press
100 x 12 @ 10
Neutral Grip Bar Pull Up
BW x 8
BW x 8
BW x 6
BW x 6
BW x 5
Front Squat
112.5 x 3 @ 7
112.5 x 2 @ 8
112.5 x 2 @ 8.5
112.5 x 2 @ 9
Bench Press
100 x 12 @ 10
Neutral Grip Bar Pull Up
BW x 8
BW x 8
BW x 6
BW x 6
BW x 5
- AW
- Registered User
- Posts: 64
- Joined: Mon Mar 05, 2018 9:32 pm
- Location: Australia
- Age: 43
Re: Adam's Log
March 28, 2018.
Squat
120 x 1
140 x 1
160 x 1
170 x 1
180 x 1
Bench Press
105 x 2
105 x 2
105 x 2
97.5 x 5
97.5 x 5
97.5 x 5
Curls
30 x 12
30 x 12
30 x 12
30 x 12
Squat
120 x 1
140 x 1
160 x 1
170 x 1
180 x 1
Bench Press
105 x 2
105 x 2
105 x 2
97.5 x 5
97.5 x 5
97.5 x 5
Curls
30 x 12
30 x 12
30 x 12
30 x 12
- AW
- Registered User
- Posts: 64
- Joined: Mon Mar 05, 2018 9:32 pm
- Location: Australia
- Age: 43
Re: Adam's Log
March 30, 2018.
Deadlift (conv)
140 x 1
180 x 1
200 x 1
215 x 1
Bench Press
65 x 5
77.5 x 4
92.5 x 3
97.5 x 3
97.5 x 3
105 x 2
105 x 2
Deadlift (conv)
140 x 1
180 x 1
200 x 1
215 x 1
Bench Press
65 x 5
77.5 x 4
92.5 x 3
97.5 x 3
97.5 x 3
105 x 2
105 x 2
- AW
- Registered User
- Posts: 64
- Joined: Mon Mar 05, 2018 9:32 pm
- Location: Australia
- Age: 43
Re: Adam's Log
April 1, 2018.
Bench Press
100 x 1
120 x 1
130 x 1
Front Squat
100 x 1
120 x 1
140 x 1
Neutral Grip Bar Pull Up
BW x 8
BW x 8
Bench Press
100 x 1
120 x 1
130 x 1
Front Squat
100 x 1
120 x 1
140 x 1
Neutral Grip Bar Pull Up
BW x 8
BW x 8
- AW
- Registered User
- Posts: 64
- Joined: Mon Mar 05, 2018 9:32 pm
- Location: Australia
- Age: 43
Re: Adam's Log
April 12, 2018.
Squat
126 x 5
126 x 5
126 x 5
126 x 4
126 x 4
126 x 4
126 x 4
126 x 4
126 x 4
Deadlift (conv)
161 x 3
161 x 3
161 x 3
161 x 3
Row
80 x 8
80 x 8
80 x 8
80 x 8
Squat
126 x 5
126 x 5
126 x 5
126 x 4
126 x 4
126 x 4
126 x 4
126 x 4
126 x 4
Deadlift (conv)
161 x 3
161 x 3
161 x 3
161 x 3
Row
80 x 8
80 x 8
80 x 8
80 x 8
- AW
- Registered User
- Posts: 64
- Joined: Mon Mar 05, 2018 9:32 pm
- Location: Australia
- Age: 43
Re: Adam's Log
April 13, 2018.
Bench Press
91 x 5
91 x 5
91 x 5
91 x 4
91 x 4
91 x 4
91 x 4
91 x 4
91 x 4
Standing Military
60 x 4
60 x 4
60 x 4
60 x 4
Neutral Grip Bar Pull Up
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
Bench Press
91 x 5
91 x 5
91 x 5
91 x 4
91 x 4
91 x 4
91 x 4
91 x 4
91 x 4
Standing Military
60 x 4
60 x 4
60 x 4
60 x 4
Neutral Grip Bar Pull Up
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
- AW
- Registered User
- Posts: 64
- Joined: Mon Mar 05, 2018 9:32 pm
- Location: Australia
- Age: 43
Re: Adam's Log
April 15, 2018.
Squat
126 x 2
135 x 2
144 x 2
153 x 1
153 x 1
Bench Press
91 x 2
97.5 x 2
104 x 2
110 x 1
110 x 1
Curls
32.5 x 8
32.5 x 8
32.5 x 8
Notes:
I had programmed an extra single at 90% for bench press, but the second single at 85% felt so bad I did not bother. I dislocated my right thumb over a week ago and have had to use suicide grip when bench pressing. I cannot seem to get the same tension at higher percentages with that grip. Squats are fine with a thumb-less grip, and deadlifts I need to use straps.
Squat
126 x 2
135 x 2
144 x 2
153 x 1
153 x 1
Bench Press
91 x 2
97.5 x 2
104 x 2
110 x 1
110 x 1
Curls
32.5 x 8
32.5 x 8
32.5 x 8
Notes:
I had programmed an extra single at 90% for bench press, but the second single at 85% felt so bad I did not bother. I dislocated my right thumb over a week ago and have had to use suicide grip when bench pressing. I cannot seem to get the same tension at higher percentages with that grip. Squats are fine with a thumb-less grip, and deadlifts I need to use straps.