Bolder's Training Log

[Bolder]

Week 1, Day 2 (Bench/Chest-Shoulders):

Bench Press: 237 x 5 reps x 4 sets, 250 x 3 reps x 2 sets
Overhead Press: 75 x 5 reps x 6 sets
Chest/Shoulder work: Incline Dumbbell Press, Side Kettlebell Raises, Seated Dips, Face-Pulls all for 5 sets of 10.

A bit of pec strain at the start of the workout, but went away later into the workout. Getting the pump and pushing the blood into my joints sure does feel good.

[Bolder]

Finishing off the LP start up program. Luckily, I have gotten a home gym before COVID-19 having ramped up. Long story short: there was a bit tension between me and the gym owner, so I bought my own weights (which was for that reason, not for the former), and for sometime i didn't had any money, and didn't went to the gym, I was saving the money for home gym. Need to buy more weights in the future though...

I do squats without a belt, bench without wrist wraps (may try to use wrist wraps if I continue having palm/wrist pain), and deadlifts, no belt, stop and go (may possibly do touch and go in the future).

Squats: 255 x 5 x 3
Bench Press: 225 x 5 x 3
Deadlift: 290 x 5 x 1

Next week I'm going to change from the LP fullbody workout to a more split routine and transition into doing Greg Nuckol's 28 programs, and perhaps later into my training journey go into 5/3/1. The frequency is too much for me. I respond best to moderate volume, high intensity/load, and lower frequency. So 1x Squat, 2x bench, and 1x Deadlift.

The new split starting from next week would look like:

Monday (Deadlift/Back):
Deadlifts 1-3x1-5
Barbell Rows 4x10-12
Underhand Rows 4x10-12
One-arm Barbell Rows 4x10-12

Wednesday (Bench-OHP/Chest-Delts):
Bench Press 3x5-6
Overhead Press (strict) 5x5+ (last set amrap)
Push Ups (try to transition into decline push ups and eventually add weight) 7x8-10
Shoulder Raises (supersetting side and rear raises): 5x10

Friday (Squats/Legs):
Squats 3x4-5
Step-Ups 4x6-8
Single-Leg Deadlifts 4x6-8
Calf Raises 4x10-12

Saturday (Closegrip Bench/Arms):
Clos(er)grip Bench: 3x6-7
Tricep Extensions (Dumbbells or barbell): 7x10
Barbell Curl: 3x8-9
Hammer Curl: 7x9-10 (each arm)

Looking to at least reach or even beat my old numbers. I may beat my own bench and deadlift numbers, but not too sure with squats. Anyways, my best squat was 407lb/185kg for 1 rep, 374lb/170kg for 5 reps, and 385lb/175kg for 3 reps this was all done with a belt. My best bench was 135kg/297lb for 1 rep, 132.5kg/291lb for 2 reps, and 125kg/275lb for 3 reps. My best deadlift was a touch and go of 172kg/380lb for 12 reps? Best one rep max was 190kg/420lb lol.

The end of next 7-8 weeks. I'm looking to get a 168kg/370lb squat for 5 reps without a belt, maybe push for 172kg/380lb for 5 reps... Bench Press 128kg/281lb for 5 reps, and deadlifts 186kg/410lb or 191kg/420 for 5 reps.

Once I beat my old numbers, I'll record a couple of em, and upload them to Youtube. Also, kind of wanted to get a three plate bench before my 26th birthday in May).

Working the associated musculature for the main lifts helped me well in the past. This is a similar split I followed from my 5/3/1 days. Most of the gains I've made came from 5/3/1 (due to not getting injured frequency from lprograms like TSA, RTS, BLEST, some DUP programs and BBM). I've made some a bit gains from Madcows too, but gotten injured from that as well.

[Bolder]

Saturday 4th of April 2020 (yesterday)
Bench Press: 228lb x 5 reps x 1 set @ a 9 RPE, 135lb for 4 sets to failure (pump sets)
Barbell Curls: 46lb x 10 reps x 3 sets (trying to keep rest short here)

[Bolder]

Monday 6th of April 2020 (Home Deadlift/Back day)
Deadlifts: 310lb x failed x 1, 301lb x 2 reps x 1 set @ a 9.5 RPE
Barbell Rows: 90lb x 15 reps x 4 sets (got a nice pump in my back, I used to pendlary rows, but I prefer this movement more now)
Underhand Rows: 90lb x 12 reps x 4 set (I should lift more weight)
Rear dumbbell shoulder raises 11 x 10 reps 4 sets (felt good)

Note: (for deadlifts, I'll try the weight again next week again if not I'll try to get 290lb for 6-7 reps, always looks for ways to beat your last week numbers. Plus, I have to lower the weight nicely to the floor lol). I tried doing one arm barbell rows, but it was awkward so switched to doing rear shoulder dumbbell raises.

Anyways, on wards to Bench-OHP/Chest-Shoulder day on Wednesday! See yah next time there.

[Bolder]

Wednesday 8th of April 2020 (Home Bench/Chest and OHP/Delt day)

Bench Press: 234 x 4 x 1 @ 9.5, 200 x 5 x 5 @ 8 (1-2ct Pauses)
Overhead Press: 101lb x 5 x 1 @7.5, 79lb x 8 x 3 (1-2ct Pauses from the collar bone)
Decline Pushups: Bodyweight x 10, 8, 10, 10 x 4
Dumbbell Side Lateral raises 11 x 15,15,13,13 x 4

Wanted to get 5 reps on bench, but will try again next week with two more pounds for 5 reps, or maybe replace it for closegrip bench on Saturday.

[Bolder]

May switch decline pushups with wide-grip benching next Wednesday. It would feel awkward load the weight on my back. Plus, I want to practice hand hygiene, ya know...

[Bolder]

Friday 10th of April 2020 (Home Squat/Leg day)

Squat: 266 x 5 x 1 @9, 79 x 5 x 2 (3-0-3 Tempo Box Squats), 79 x 10 x 3 (3-0-3 Tempo normal Squats)
Good Mornings: 79 x 8 x 4
Calf Raise: 79x10x2, 11lbx10x2 (single leg)

[Bolder]

Saturday 11th of April 2020 (Home Closegrip Bench/Arm)

Closegrip Bench: 167 x 5 x 5
DB Skullcrusher: 20 x 10, 8, 6, 15 x 10, 8
Barbell Curl: 46 x 10, 10, 10, 8, 8
Hammer Curl: 15 x 10, 10, 8, 8, 8

Loved the arm + forearm pump

[Bolder]

Monday 13th of April 2020 (Deadlift/Back day)
Deadlifts: 299 x 1 x 1 @ 6, 211 x 5 x 5 @ 5
Barbell Rows: 123 x 10 x 3
Underhand Rows: 123 x 8 x 3
Rear dumbbell shoulder raises: 11 x 12 x 3

[Bolder]

On Wednesday did a mini arm workout of closegrip bench and bicep curls. Just wanted to get something in (which is better than nothing), I was tired and fatigued all day.


Thursday 16th of April 2020 (Bench/Chest - OHP/Delt day)

Bench Press: 235 x 4 x 1 @ 9.5, 205 x 5 x 3 @ 8 (1-2ct Pauses), 205 x 5 x 2 (Touch n Go)
(Medium Grip) Bench Press: 123 x 9 x 4
Overhead Press: 79 x 5 x 5+ (got 8 reps on the last set)
Dumbbell Side Lateral raises 15 x 11, 11, 9 , 9, 9 x 5

[Bolder]

Friday 17th of April 2020 (Squat/Leg day)

Squat: 277 x 1 x 1 @9, 123 x 8 x 3 (3-0-3 Tempo normal Squats)
Step Ups w/ Dumbbells: 11 x 5 (each leg) x 3
Single Leg Deadlifts w/ Dumbbells: 11 x 10 x 3
Calf Raise (single leg): 11 x 8 x 3, BW x reps to failure x 1

[Bolder]

Sunday 19th of April 2020 (Closegrip Bench/Arms)

Closegrip Bench: 189 x 5 x 1 @ 8.5, 134 x 6 x 4
DB Skullcrusher: 11 x 15, 12, 10, 8, 8
Barbell Curl: 56 x 10 @10, 45 x 6 x 4
Hammer Curl plate w/ towel: 22 x 8 x 4

May need to more vary it more to train all the heads of the arms (triceps especially).

[Bolder]

Tuesday 21st of April 2020 (Deadlift/Back day)

Deadlifts: 255 x 5 x 1 @ 7, 321 x 1 x 1 @ 9.5, 234 x 5 x 5 @ 6.5
Barbell Rows: 101 x 15,15, 12, 12 x 4
Underhand Rows: 101 x 10, 10, 10, 10 x 4
Rear dumbbell shoulder raises: 11 x 15, 12, 12, 10 x 4

Deadlifts were kind of hard because I have to slowly lower it. I think I'll switch to deadlifting outside, so I can drop them a little and deadlift more freely. Also, it doesn't help having a thick barbell with smaller plates lol.

[Bolder]

Thursday 23rd of April 2020 (Bench/Chest - OHP/Delt day)

Bench Press: 244 x 4 x 1 @ 8.5, 189 x 5 x 5 @ 6 (Paused)
(Medium Grip) Bench Press: 145 x 12,10,8,8 x 4
Overhead Press: 79 x 5 x 5+ (got 9 reps on the last set)
Dumbbell Side Lateral raises 15 x 15, 12, 12, 12, 12, 10 x 5

Video for my top set on Bench:

[Bolder]

Quick two last workouts

On Saturday:

Light Squats, RDLs and calf raises (had back pain couldn't go heavy).

On Sunday:

Worked up to 200 x 5 x 1 on the close grip bench press, then did some arm supersets.

[Bolder]

Tuesday 28th of April 2020

Didn't want to push too hard on the deadlifts and back workout, especially the volume work. I think for deadlifts, I'll just stick to doing a top single and one heavy set of 2-10 reps. The deadlift volume work from last week, I felt like kind of aggravated my back.

Anyways today for deadlifts worked up to a top single of 343 and did a couple of light rows.

[Bolder]

Thursday 30th of April 2020

Bench Press: 255 x 3 x 1 @ 10, 200 x 5 x 5 @ 8 (2-3ct Pauses)
(Medium Grip) Bench Press: 145 x 9 x 4
Dumbbell Side Lateral raises 11 x 12 x 4
Dumbbell Front Raises: 11 x 10 x 4

No standing overhead pressing due to back pain. No heavy (well maybe light for you, but heavy for me) squats and deadlift. Dealing with a bit of back pain. Also, I'll be doing light squats, deadlifts, planks and longer walks.

Video for my top set on Bench:



Gonna try to push for a 117kg/257lb Bench Press for 3-4 reps next week.

[Bolder]

Still worked out, back off a bit on squats and deads when the forum was down.

However, today I've trained some Bench

22/05/2020

Bench Press: 260 x 1 x 1 @ 10, 200 x 5 x 5 @ 8 (3ct Pause)
Overhead Press: 80 x 10 x 1, 100 x 5 x 5
(Medium Grip) Bench Press: 100 x 15, 15, 12, 12
Dumbbell Side Lateral raises 15 x 18,13,12,12 x 4

There maybe some incoming bench PRs in two or three weeks (I've benching more with a flat-back than a arch because back pain), fingers-crossed.

I've taken down my two youtube videos, maybe I'll try uploading more lifting videos... thought about moving to insta (not big fan of yt and social media in general), but like I dunno. Well as Mark Bell said it "vids or it didn't happen," but of course my lifts are nowhere near impressive...

[Bolder]

24/05/2020
Light Squats

25/05/2020
Closegrip Bench: 222 x 5 x 1 @ 9.5, 200 x 5 x 5 @ 8
BB Skullcrusher: 46 x 8 x 3
BB Overhead Tricep Extension: 79 x 10 x 3
Barbell Curl: 79 x 10 x 3
Hammer Curl plate w/ towel: 22 x 8 x 3

notes: triceps feeling strong

27/05/2020
Deadlifts: 266 x 5 x 1 @ 7
Barbell Rows: 123 x 8 x 3
One-arm Barbell Row: 44 x 10 x 3
Rear dumbbell shoulder raises: 11 x 12 x 3

[Bolder]

Between 28/5/2020-6/6/2020

Hitted

Light Squats went up to two plates
Closegrip Bench: 233 x 4 x 1 @9
Deadlift: 288 x 5 x 1 @ 7.5
Bench Press: 233 x 7 x 1 @10 (I maybe stronger with a close grip than a wider grip?)