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My Training Journal
- Thread starter ExtraMile
- Start date
exactly, because the majority of people here work with lbs so i just convert it. i kind of memorised alot of it by now for example i can tell u 80kg is 176 and 85kg is 187 and 90kg is 198. 110kg is 242, 120kg is 264 and 125kg is 275 140kg is 308 etc...
after the squat working on the other page when I got home from the gym I had some sharp pains in the point of my back that was injured, I didnt think it was anything but today (the day after) its still there, not all the time just sometimes when Im standing up. Im hoping its nothing though...
after the squat working on the other page when I got home from the gym I had some sharp pains in the point of my back that was injured, I didnt think it was anything but today (the day after) its still there, not all the time just sometimes when Im standing up. Im hoping its nothing though...
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Not bad at all. The high bar probably works best for you because you are losing a bit of your arch, elbows are a little back, and you are rocking on the box just a bit. If you went true lower bar it would affect your balance.
But with bar placement...find the spot that works best for you. I don't think you have it OLY high bar anyway.
But with bar placement...find the spot that works best for you. I don't think you have it OLY high bar anyway.
so is there anything I need to change at all? Does that slight rock need to change?
The rock will make it easier to come off the box, easier to injure your back, and have much less transfer over to your other squats.
do you rock? I though I saw you did in your videos but I may have been wrong
Ill stop the rock and just pause on the box for a moment, as bblazer said "try and teabag the box with your nuts" lol
Today - OHP Day
Weighted Dips plateau motherfucker
bw x 5
BW+36lbs x 6 and a half
BW+36lbs x 4
3 sets of 8 reps with bodyweight only. Much more controlled and slower negatives than last week PR
Triset: did this 4 times
A1: strict lateral raises 17lb DB x8 reps PR
A2: BB military press 72lbs x6 reps PR
A3: lateral raises 17lb DB x5 reps
Seated Overhead DB Extension
4 sets of 6 reps with 61lb Db PR
1 set of 20 reps with 45lb Db PR
Seated Reverse BB Wrist Curl
pre set bar, 3 sets reps went 15, 11, 9
Seated BB Wrist Curl
2 sets of 10 reps with 69lbs
1 set of 8 reps with 69lbs
1 set of 12 reps with 47lbs
some competition grip benchpress practising which I cant seem to get right and its pissing me off I think my pressing is starting to stall, this makes sense because my bench, incline bench and weighted dips have been PRing each session for the last 4 months. I also think all these BS lifts I have been doing while injured have caught up on me so Im gonna cut it all out and keep my training simple, I cant afford to take a week off yet because of my bench competition so Ill just cut back on alot of stuff. Its gonna look like this now:
Deadlift Day:
Front Squat 3x8
Deads - work up to a set of 5, then a set of 8 deficit deadlifts
Chins 3 sets with bodyweight
One Arm Rows 2 sets of 15-30 reps
Weighted Back Extensions 3 sets of 10 reps
Benchpress Day:
Benchpress 1x3 5x5
Bent Over Row 4 sets of 8-12 reps
Low Incline DB Press 3 sets of 4-8 reps
Rear Delts 4 sets of 10-30 reps
Squat Day:
Sumo Box Squat work up to a triple or double
Olympic Squat 3 sets of 5 reps
RDL 3 sets of 10-15 reps
Leg Press 2 sets of 20 reps
Weighted Abs 6 sets
Military Press Day
BB Military 4 sets of 6 reps
Dips - not sure on sets/reps yet, maybe swap back to bodyweight only though
Upright Row 3 sets of 10 reps
Overhead DB Extension 4 sets of 6-8 reps
or I might just do the 5/3/1 ?????????
the thing is there are a few things that I have found have worked well with my training and I would like to carry them on but they would not fit into the 5/3/1 routine, and progressing at 5lbs every 9 days but with 2 reps less each time is too slow for me.
Weighted Dips plateau motherfucker
bw x 5
BW+36lbs x 6 and a half
BW+36lbs x 4
3 sets of 8 reps with bodyweight only. Much more controlled and slower negatives than last week PR
Triset: did this 4 times
A1: strict lateral raises 17lb DB x8 reps PR
A2: BB military press 72lbs x6 reps PR
A3: lateral raises 17lb DB x5 reps
Seated Overhead DB Extension
4 sets of 6 reps with 61lb Db PR
1 set of 20 reps with 45lb Db PR
Seated Reverse BB Wrist Curl
pre set bar, 3 sets reps went 15, 11, 9
Seated BB Wrist Curl
2 sets of 10 reps with 69lbs
1 set of 8 reps with 69lbs
1 set of 12 reps with 47lbs
some competition grip benchpress practising which I cant seem to get right and its pissing me off I think my pressing is starting to stall, this makes sense because my bench, incline bench and weighted dips have been PRing each session for the last 4 months. I also think all these BS lifts I have been doing while injured have caught up on me so Im gonna cut it all out and keep my training simple, I cant afford to take a week off yet because of my bench competition so Ill just cut back on alot of stuff. Its gonna look like this now:
Deadlift Day:
Front Squat 3x8
Deads - work up to a set of 5, then a set of 8 deficit deadlifts
Chins 3 sets with bodyweight
One Arm Rows 2 sets of 15-30 reps
Weighted Back Extensions 3 sets of 10 reps
Benchpress Day:
Benchpress 1x3 5x5
Bent Over Row 4 sets of 8-12 reps
Low Incline DB Press 3 sets of 4-8 reps
Rear Delts 4 sets of 10-30 reps
Squat Day:
Sumo Box Squat work up to a triple or double
Olympic Squat 3 sets of 5 reps
RDL 3 sets of 10-15 reps
Leg Press 2 sets of 20 reps
Weighted Abs 6 sets
Military Press Day
BB Military 4 sets of 6 reps
Dips - not sure on sets/reps yet, maybe swap back to bodyweight only though
Upright Row 3 sets of 10 reps
Overhead DB Extension 4 sets of 6-8 reps
or I might just do the 5/3/1 ?????????
the thing is there are a few things that I have found have worked well with my training and I would like to carry them on but they would not fit into the 5/3/1 routine, and progressing at 5lbs every 9 days but with 2 reps less each time is too slow for me.
Tblock1
New member
Today - OHP Day
Weighted Dips plateau motherfucker
bw x 5
BW+36lbs x 6 and a half
BW+36lbs x 4
3 sets of 8 reps with bodyweight only. Much more controlled and slower negatives than last week PR
Triset: did this 4 times
A1: strict lateral raises 17lb DB x8 reps PR
A2: BB military press 72lbs x6 reps PR
A3: lateral raises 17lb DB x5 reps
Seated Overhead DB Extension
4 sets of 6 reps with 61lb Db PR
1 set of 20 reps with 45lb Db PR
Seated Reverse BB Wrist Curl
pre set bar, 3 sets reps went 15, 11, 9
Seated BB Wrist Curl
2 sets of 10 reps with 69lbs
1 set of 8 reps with 69lbs
1 set of 12 reps with 47lbs
some competition grip benchpress practising which I cant seem to get right and its pissing me off I think my pressing is starting to stall, this makes sense because my bench, incline bench and weighted dips have been PRing each session for the last 4 months. I also think all these BS lifts I have been doing while injured have caught up on me so Im gonna cut it all out and keep my training simple, I cant afford to take a week off yet because of my bench competition so Ill just cut back on alot of stuff. Its gonna look like this now:
Deadlift Day:
Front Squat 3x8
Deads - work up to a set of 5, then a set of 8 deficit deadlifts
Chins 3 sets with bodyweight
One Arm Rows 2 sets of 15-30 reps
Weighted Back Extensions 3 sets of 10 reps
Benchpress Day:
Benchpress 1x3 5x5
Bent Over Row 4 sets of 8-12 reps
Low Incline DB Press 3 sets of 4-8 reps
Rear Delts 4 sets of 10-30 reps
Squat Day:
Sumo Box Squat work up to a triple or double
Olympic Squat 3 sets of 5 reps
RDL 3 sets of 10-15 reps
Leg Press 2 sets of 20 reps
Weighted Abs 6 sets
Military Press Day
BB Military 4 sets of 6 reps
Dips - not sure on sets/reps yet, maybe swap back to bodyweight only though
Upright Row 3 sets of 10 reps
Overhead DB Extension 4 sets of 6-8 reps
or I might just do the 5/3/1 ?????????
the thing is there are a few things that I have found have worked well with my training and I would like to carry them on but they would not fit into the 5/3/1 routine...
I don't know but I think you should do oly squats first on squat day, lifts with most rom are usually done 1st/
that is irrelevant, i like the look of the 5/3/1 but the progress is too slow and i cant fit in the things i like, for example the deficit deadlifts after deadlifts, the 1x3 5x5 for benchpress which im dying to try, and sumo squats and oly squats in the same workout etc
Tblock1
New member
Well what I'm saying has nothing to do with the 5/3/1, it's just a general lifting thing that you do squats with the most rom before others on squats day. You have box squats first and it seems like oly squats should be done 1st.
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