Do whatever

heavy-rotation

heavy-rotation

heavy-rotation

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Joined
18 Oct 2002
Posts
2,010
Hi.

I've been lifting for a while but always seem to fall out of doing things regularly after a while, so end up setting my progress back quite a bit. This year was going great until I injured myself, so that put things on hold for a while. Getting back up to speed now, figure if I start logging it'll help me keep on track.

I currently don't follow any programme in particular, just do bench/squat/press/deadlift focused days and throw in some assistance work when I feel like it. I've done 5x5 and 5/3/1 in the past, outgrown 5x5 and 5/3/1 BBB didn't do much for me after running it for 7 months.

Current 1RMs are unknown, as I'm kinda weak at the moment after almost a complete break for a few months, but 5 rep work sets I've done recently are something like:

Bench: 70kg
Squat: 105kg
Dead: 135kg
Press: 52.5kg

(lol)

I'm 5'8" / 173cm and weigh ~75kg at the moment.

Pretty relaxed about diet, but try not to be too unhealthy, and I'm vegetarian. Only supplements are protein and creatine.

I don't lift with any particular strength or aesthetic goals in mind, I just enjoy doing it. Being able to move more weight is always satisfiying though, obviously.
 
Last edited:
Had about 20 minutes for deadlift day today, so just did this:

Barbell Deadlift:

- 65 kg x 5 reps
- 75 kg x 5 reps
- 85 kg x 5 reps
- 95 kg x 5 reps
- 105 kg x 5 reps
- 115 kg x 5 reps
- 125 kg x 5 reps
- 135 kg x 5 reps

Weight: 75kg

Back is behaving itself.
 
Hey, thanks. :) It's not so much that I have concerns about my back, more a comment on the state of my injury. My back wasn't actually the problem, but I was getting pain in the sacral region, it was actually originally caused by hamstring inflexibility and arching too much when pulling.

Tonight's efforts:

Barbell Bench Press:
- 45 kg x 10 reps
- 70 kg x 5 reps
- 70 kg x 5 reps
- 70 kg x 5 reps
- 70 kg x 5 reps
- 70 kg x 5 reps
- 70 kg x 5 reps
- 70 kg x 5 reps
- 70 kg x 5 reps
- 70 kg x 5 reps

(Wrecked after this, expecting insane DOMS for the rest of the week like I've had every time I've done bench since starting up again)

Wide-Grip Pull-Up:
- 10 reps
- 10 reps

Parallel-Grip Pull-Up:
- 15 reps

Weight: 75kg
 
Was lazy on Friday/Saturday and did nothing, so had to roll OHP and squat day into one.

Front Barbell Squat:
- 25 kg x 5 reps
- 45 kg x 5 reps

Been a while since I did these, need to work on hand/wrist/finger flexibility again.

Barbell Squat:
- 65 kg x 10 reps
- 85 kg x 5 reps
- 105 kg x 5 reps
- 105 kg x 5 reps
- 105 kg x 5 reps
- 105 kg x 5 reps
- 105 kg x 5 reps
- 75 kg x 20 reps

105kgs were SS with:

Parallel-Grip Pull-Up:
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

After squats, didn't have much energy left, so did OHP with fairly easy weight:

Standing Barbell Shoulder Press:
- 45 kg x 5 reps
- 45 kg x 5 reps
- 45 kg x 5 reps
- 45 kg x 5 reps
- 45 kg x 5 reps
- 45 kg x 5 reps
- 45 kg x 5 reps
- 45 kg x 5 reps
- 45 kg x 5 reps
- 45 kg x 5 reps

Weight: 75kg
 
Lazy.

Barbell Deadlift:
- 65 kg x 10 reps
- 85 kg x 10 reps
- 105 kg x 10 reps
- 125 kg x 5 reps
- 140 kg x 1 reps
- 140 kg x 1 reps
- 140 kg x 1 reps
- 125 kg x 5 reps

Weight: 74.5kg
 
Nah, that's what my comment about wrist flexibility was about - I use a clean grip, but even with just two fingers on the bar it really hurts unless I work on it during the week. I stopped at 45kg because it felt like I was about to snap a finger off ;).

I do have a hard time with front squats though, could never get the crossed arm or strap grips right as I end up choking myself with the bar or losing balance. Also I do low bar back squats, so the greater quad emphasis in front squats makes them a lot harder for me.
 
I'm still lifting, just been ill and too busy with work to get decent workouts in.

Today's wasn't terrible though, despite starting to feeling sick a few sets in:

Barbell Squat
- 65 kg x 10 reps
- 85 kg x 10 reps
- 110 kg x 5 reps
- 110 kg x 5 reps
- 110 kg x 5 reps
- 110 kg x 5 reps
- 110 kg x 5 reps
- 85 kg x 5 reps
- 85 kg x 5 reps
- 85 kg x 5 reps

Parallel-Grip Pull-Up
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

Barbell Bench Press
- 25 kg x 10 reps
- 45 kg x 10 reps
- 65 kg x 5 reps
- 75 kg x 5 reps
- 75 kg x 5 reps
- 75 kg x 3 reps
- 75 kg x 3 reps
- 75 kg x 3 reps
- 75 kg x 3 reps
- 75 kg x 3 reps
- 75 kg x 3 reps

And then drop setted:
- 70 kg x 6, 67.5 kg x 4, 65 kg x 3, 62.5 kg x 3, 60 kg x 3, 55 kg x 2, 45 kg x 8 reps

Weight: 74.9kg
 
About an hour and a quarter I think... I generally try to stick to 60-90s rest between sets, 2 mins at a max, and no rest between drop sets obviously. Oh, and pull-ups were done between squats.

I prefer doing lots of sets over high reps. :)
 
Standing Barbell Shoulder Press
- 45 kg x 5 reps
- 50 kg x 5 reps
- 50 kg x 5 reps
- 50 kg x 5 reps
- 50 kg x 5 reps
- 50 kg x 5 reps
- 55 kg x 3 reps
- 55 kg x 3 reps
- 55 kg x 3 reps
- 55 kg x 3 reps
- 55 kg x 3 reps

Felt pretty good, hope my shoulder doesn't explode tomorrow.

Weight: 75.6kg
 
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