Grudas LOG WAT

grudas

grudas

grudas

Soldato
Joined
12 Mar 2008
Posts
23,263
Location
West sussex
Time to start my log!

First day at gym 03/01/2013!

Started off with the usual "I know better I'll do this and that" routine which got me nowhere after a 3months I got my arse whooped in gym rats thread and went with Strong lifts 5x5! :)

Starting weight-;

Squats - 40kg
Bench - 30kg
Deadlift - 70kg
OHP - 30kg
Bent over row - 35kg

Current PB's - updated 01/02/2015

Squats - 140kg
Bench - 85kg
deadlift - 170kg
OHP - 60kg
Bent over row - 80kg

Routine -;

started with 5x5 stronglifts, but bench presses never worked for me and for some reason I couldn't increase the weight properly and I've struggled with it since.. Deadlifts while 1x5 was OK it never felt enough and that's cool I went along with it for a few weeks fallowed the routine but now that has changed too, added dips, chinups and lat pull downs.

So he's my current routine A and B

Day A

Bench press 5x5 - 2 sets on lower weight 3 on max working weight
chin-ups - 4x5(warm up)
deadlifts - 3x5
BW dips - 5x5
Lat pull - 5x5
OHP - 5x5
Squat - 5x5

Day B

Bench press - 5x5 - 2 sets on lower weight 3 on max working weight
chin-ups - 4x5(warm up)
BW dips - 5x5
Lat pull - 5x5
Squat - 5x5
Bent over rows - 5x5

And now my stats -;

Height - 5'9
weight - 75kg
age - 22

Goals by end of 2013 -;

Squats - 150kg
Bench - 85kg
deadlift - 170kg

Pics(I know my posture is really a mess when taking pics) -;
FgoA8Lc.png


I train on Tuesdays/Thursdays and Saturdays, Ill try to keep the log updated mainly for myself so I can keep track of my training and to hopefully get some feedback as I go along.. :)
 
Last edited:
ShiWarrior said:
going for more KOM's ?

Good luck mate, hope you get to your target
Click to expand...

got 10! but lost 2 not long ago, one due to gps bug and I can't flag it for w/e reason.. and one was taken away by a mate but I rarely if ever ride that road now so I need to get out of my way to get it back!

Can't say that squatting from 40kg to 140kg has changed much about my cycling really! I may have stronger/longer lasting "surges" of power since I started training but nothing else! :)

Good luck with yours! :)
 
12/10/2013

Bench press -;

8x62.5
8x62.5
8x62.5
1x77.5(PB!)
10x52.5
10x52.5

Bent Over rows -;

5x70kg
5x70kg
5x70kg
5x70kg
5x70kg

Chin-ups
5(slow)
5(slow with a pause at the last one)
5(slow)
5(slow with a pause at the last one)

BW DIPS

5x5

Squats

5x100kg
5x120kg
3x150kg - chickened out and couldn't go low enough
5x 120kg
5x100kg
5x100kg(A2G)

Lat pulldown

86kgx5
79kgx5
73kgx5
66kgx5
59kgx5
52kgx5

Happy with bench press! should have tried 145kg on squat! :) come next Saturday I'll give it another shot at 145kg!
 
15/10/2013

went a bit mental on volume when it came to bench presses because I had to share the rack so had to make my self busy during the time! legs felt weak, so did shoulder presses.. deads were ok, chins, dips lat pull etc was fine too.

Bench press -;

10x50kg
10x50kg
10x60kg
8x65kg
10x55kg
10x55kg
10x50kg
10x50kg
10x50kg

BW Chin ups

5x4

Deads

5x130kg
5x130kg
5x130kg

BW Dips

5x5

Lat pull

8x66kg
8x66kg
8x66kg
8x66kg
8x66kg

Shoulder press

5x45kg
5x45kg
5x45kg
5x45kg
5x45kg

Squat

10x50kg
5x95kg
5x110kg
10x90kg
10x90kg

front squat(first ever attempt)

10x60kg
legs gone..
 
17/10/2013

Felt tired from the start, legs were aching due to pushing hard on my way home from work - 9mile cycle.. So I didn't expect much.

Bench press -;

15xbar
8x65kg
8x65kg
8x65kg
10x55kg
10x55kg

Bent over rows -;

5x70kg
5x70kg
5x70kg
5x70kg
5x70kg

chinups

5x4 narrow grip
5x4 wide
5x4 narrow
5x4 wide

dips

bw+6kg dumbellx5
bw+6kg dumbellx5
bw+6kg dumbellx5
bw+6kg dumbellx5
bw+6kg dumbellx5

lat pull -;

8x66kg
8x66kg
8x66kg
8x66kg
8x66kg

squat -;

10x60kg
5x100kg
5x110kg
5x120kg
10x90kg
10x80kg

front squat

5x60kg legs gave up..

KTHXBYE
 
19/10/2013

and what a bad day.. felt ill from the start so I knew I won't be able to push hard.. legs were in pain but did as much as I could even tho the squats were not as low/stable as I wanted :( Just need to keep pushing and ill get there.. genuinely one of the weakest days I've had! deads felt fine tho! bar the awful belly ache.

Bench press -;

15xbar
10xbar - narrow grip
8x65kg
7x65kg failed on last rep
2x65kg
8x65kg
10x55kg
10x55kg
15x50kg

chin ups -

5 wide
5 narrow
5 wide
5 narrow

Deadlift -;

5x132.5kg
5x132.5kg
5x132.5kg

Dips-;

5x with 6kg dumbbell
5x with 6kg dumbbell
5x with 6kg dumbbell
5x with 10kg dumbbell
5x with 10kg dumbbell

lat pull

8x66kg
8x66kg
8x66kg
8x66kg
8x66kg

Shoulder press - will add 2.5kg next time

5x45kg
5x45kg
5x45kg
5x45kg
5x45kg

Squat -;

10x50kg
5x100kg
5x110kg
5x120kg
5x100kg
10x90kg

front squat -;

10x60kg
10x50kg

Nearly 14tones shifted.. eh
 
Last edited:
Ok day yesterday but increased weight on bench presses killed me..

Bench press -;

15xbar
8x67.5kg
7x67.5kg(failed on last rep)
10s rest
3x67.5kg
7x67.5kg(failed on last rep again bo)
10s rest
3x67.5kg
10x57.5kg
10x57.5kg
10x52.5kg
10x50kg
10x50kg

Bent over rows

5x70kg
5x70kg
5x70kg
5x70kg
5x70kg

Chinups - went a bit mental on these due to the fact that both lat pull machines were surrounded by 10guys sharing them..

5xBW - Wide
5xBW
5xBW - Wide
5xBW
8xBW
8xBW
8xBW
8xBW
8xBW

Dips(felt quite strong on these!)

5xBW+10kg dumbbell
5xBW+10kg dumbbell
5xBW+10kg dumbbell
5xBW+10kg dumbbell
5xBW+10kg dumbbell

Squat(not a bad day tbh)

10x50kg WUP
5x100kg
5x130kg
5x130kg
10x100kg
10x90kg

A bit disappointed with bench presses but It has been my weak point since the start.. Ill work through that weight tho! :)

btw, forever alone here..!? :(
 
24/10/2013

Not a bad day but my belly was full of weakness gas so that made squats difficult.. I was scared of pooping my self.. some good weight shifted tho and legs feel dead today..

Bench press (fails on 67.5 again.. bo)

20xbar
8x67.5kg
8x67.5kg
6x67.5kg
short rest
3x67.5kg
10x57.5kg
10x57.5kg
10x50kg
9x50kg(fail on 10thlol)

chin ups

5xBW - wide
5xBW
5xBW - wide
5xBW

Deads(felt strong and got commented by a guy that apparently I'm lifting too little for my size?! WAT)

5x135kg
5x135kg
5x135kg

dips(felt really strong and controlled)

5xbw+10kg
5xbw+10kg
5xbw+10kg
5xbw+10kg
5xbw+10kg
5xbw+10kg

lat pull

8x66kg
8x66kg
8x66kg
8x66kg
8x66kg

Shoulder press(finally added weight)

5x47.5kg
5x47.5kg
5x47.5kg
5x47.5kg
5x47.5kg

Squats

10x60kg WUP
5x95kg
5x110kg
5x145kg(done but not low enough to count as full rep so only 2 reps were done properly)
5x110kg
5x110kg

Over all not a bad day bar the fact that we had to stand for 20minutes waiting for the only squat rack in gym to become available..
 
26/10/2013

low working weight on benches because I had no spotter and with it being my weak point I simply don't want to risk.. so went for more volume on the weight I can handle(drop on my self lol) deads were not in the routine but I did some anyway to see how it felt to go above my working weight and maybe get a PB(didn't get a pb but managed to lift the same weight as my pb)

bench press

20xbar WUP
10x55kg
10x55kg
10x55kg
10x55kg
10x50kg
10x50kg
10x50kg
8x50kg
8x50kg

Squats

10x60kg WUP
5x100kg
5x120kg
5x130kg
4x135kg(Failed on last rep)
5x100kg

BORs

5x70kg
5x70kg
5x70kg
5x70kg
5x70kg

deads

2x135kg
2x135kg
1x155kg
1x155kg
1x160kg

dips

5xbw+10kg
5xbw+10kg
5xbw+10kg
5xbw+10kg
5xbw+10kg

chins

5 - wide
5
5 - wide
5

lat pulls

8x66kg
8x66kg
8x66kg
8x66kg
8x66kg

over all not a bad day.
 
29/10/2013

Shoulder press -;

5x47.5kg
5x47.5kg
5x47.5kg
5x47.5kg
5x47.5kg

dips -;

5xbw+12kg
5xbw+12kg
5xbw+12kg
5xbw+12kg
5xbw+12kg

squats -;

10x50kg
5x100kg
5x110kg
5x120kg
5x90kg
5x90kg

lat pull -;

8x66kg
8x66kg
8x66kg
8x66kg
8x66kg

bench

10xbar
10xbar
10xbar - narrow grip
8x67.5kg
8x67.5kg
8x67.5kg
10x60kg
10x60kg
15x50kg
10x50kg

deads -;

5x137.5kg
5x137.5kg
5x137.5kg

chins

5
5
5
5

BOOM

31/10/2013

benches

10xbar
8x67.5kg
8x67.5kg
8x67.5kg
10x60kg
10x60kg
10x50kg
5x50kg

squat

10x50kg
5x100kg
5x120kg
5x105kg
10x95kg
10x90kg

BOR's

5x70kg
5x70kg
5x70kg
5x70kg
5x70kg

chins

5
5
5
5

dips

5xbw+12kg
5xbw+12kg
5xbw+12kg
5xbw+12kg
5xbw+12kg

lat pull

8x66kg
8x66kg
8x66kg
8x66kg
8x66kg

bite me.
 
no spotter again for the bench press.. bah.

bench

10xbar
10xbar
10x60kg
10x60kg
10x60kg
10x60kg
10x50kg
10x50kg
10x50kg
10x50kg

chins

5 wide
5
5 wide
5

deads

5x140kg
5x140kg
5x140kg

dips

5xbw+12kg
5xbw+12kg
5xbw+12kg
5xbw+12kg
5xbw+12kg

lat pull

8x66kg
8x66kg
8x66kg
8x66kg
8x66kg

shoulder press

5x47.5kg
5x47.5kg
5x47.5kg
5x47.5kg
5x47.5kg

squat

10x60kg WUP
5x100kg
5x110kg
5x120kg
10x90kg
10x90kg

dead.
 
wozza2k said:
Dude you started SL about the same time as me and have really progressed well, bit jelly.
Click to expand...

thanks man! I started around end of March 2012 and have dropped the weight a couple of times on Deads, squats and benches because I couldn't keep my form! :) but currently the progress is going well.. deads went from 115kg to 140 since Sept 15th! :)

mind you 115kg was easy I was just focusing on form/technique which still isn't 100% at all reps but I'm getting there!
 
Benches

20xbar WUP
7x70kg(fail on last rep)
SHORT rest
3x70kg
8x70kg
8x70kg
10x60kg
10x60kg
10x50kg
10x50kg

squat

10x50kg WUP
5x95kg
5x110kg
5x120kg
5x120kg
5x120kg

bent over rows(added 5kg)
5x75kg
5x75kg
5x75kg
5x75kg
5x75kg

dips

5xbw+12kg
5xbw+12kg
5xbw+12kg
5xbw+12kg
5xbw+12kg

lat pull

8x66kg
8x66kg
8x66kg
8x66kg
8x66kg

chins

5 wide
5 narrow
5 wide
5 narrow

blah.
 
tried dropsets-ish for squats these past two days and doms are killing my quads today! was quite fun tho but zero-rest drop sets are really tough in my opinion, abs hurt, quads were in pain and I was nearly out of breath.. once you're done with them legs felt like jelly! will probably keep doing them! good fun.

day 1 -;

chins

5 wide
5 narrow
5 wide
5 narrow

bench press

10xbar
10xbar narrow
8x70kg
8x70kg
7x70kg(fail on last rep)
short rest
3x70kg
10x60kg
10x60kg
10x50kg
10x50kg

squat - zero rest drop sets

DSet 1

5x125kg
5x115kg
8x105kg
10x95kg
10x80kg

DSet 2

5x100kg
5x90kg
8x80kg
10x70kg
10x60kg

JELLYLEGS..

Shoulder press

5x47.5kg
5x47.5kg
5x47.5kg
5x47.5kg
5x47.5kg

deads (tough as hell after dropsets)

5x142.5kg
5x142.5kg
5x142.5kg

dips

5xbw+12kg
5xbw+12kg
5xbw+12kg
5xbw+12kg
5xbw+12kg

lat pull - out of juice at this moment..

8x66kg
8x66kg
8x66kg
8x66kg
8x66kg

crawl to bench and chill for 10mins..

Day 2

chins

5 wide
5 narrow
5 wide
5 narrow

benches

10xbar
10xbar narrow
8x70kg
8x70kg
8x70kg
10x60kg
10x60kg
10x50kg
10x50kg

squats

Dset 1

5x100kg
5x90kg
8x80kg
10x70kg
20x60kg - failed on 21st

Dset 2

5x100kg
5x90kg
8x80kg
10x70kg
20x60kg - failed(legs all over the place) on 21st :rolleyes:

BORS

5x75kg
5x75kg
5x75kg
5x75kg
5x75kg

dips

5xbw+12kg
5xbw+12kg
5xbw+12kg
5xbw+12kg
5xbw+12kg


Lat pull

8x66kg
8x66kg
8x66kg
8x66kg
8x66kg

<3
 
an update.. a few lifting days skipped CBA to write it all! :) logging less because I've found an awesome app on my phone that I can keep close and log everything to see how I'm progressing!

Attempted 170kg deadlift and couldn't do it :( dissapointed but I'll give it another shot! squatted 140kgx5 tho but haven't attempted a PR for ages.. guess 145/150 1RM should be possible! we'll see to day or Saturday :)

benches are going fine but some days I literally have no power to get the 8 reps done while the others it feels easier?! random.. but what gives keep lifting and i'll get there!

so here's Tuesdays workout, ditched lat pull downs for now and added seated rows to see how I like them - want my back to work more.

Benches
20xbar WUP
72.5kg x 8
72.5kg x 8
72.5kg x 8
62.5kg x 10
62.5kg x 10
52.5kg x 10
52.5kg x 10

chins - probably going to increase to 8 reps soon.
5
5 wide
5
5 wide

deads - dropped the weight and added an extra set after finding 142.5x5x3 really tough - may have been a bad week.

5x130kg
5x130kg
5x130kg
8x112.5kg

dips - still sitting at bw+12kg, need a belt asap tho.

5xbw+12kg
5xbw+12kg
5xbw+12kg
5xbw+12kg
5xbw+12kg

seated rows

8x52kg
8x52kg
8x52kg
8x52kg
8x52kg

shoulder press

47.5x5
47.5x5
47.5x5
47.5x5
47.5x5

squat

60kg x 10 WUP
130kgx5
130kgx5
110kgx5
110kgx5
110kgx5

:o
 
Nice work!

Weren't you the guy who came in suggesting he didn't need to do legs because he cycled?

If so, look at you now! ;) :D

If not, then nevermind. :D
 
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