Hi, I made a few threads before summer, was trying to convert from a bodybuilder-type mindset and I think now Im almost there. I guess my routine still need some tweaks, but I like to keep it simple and I change routine about every 3-4th month.
Im currently training in a somewhat commercialized gym in Korea, their equipment is rather good by Korean standards, but they, after 6 months of back and forth, disallowed usage of chalk, and I do not think they like me or my routine at all, most of the time they wont even spot me cause they are doing private training, but until I can find a better place I guess im stuck here
I have trained weights on and off for about 4 years or so, my first 3 years being well a huge waste of time, looking back it, but at least it got me started and it eventually lead me to a more productive and fun way of training!
Any comments, questions or feedback would be appreciated, and I hope, by starting this training log, I can improve my lifts, and give me one more motivational factor in my pursuit of strength! I also hope to record some of my lifts to get some input on technique!
Thought I should list my 1RMs:
Deadlift: 215kg
Squat: 180kg
Benchpress: 150kg
Push press: 115kg
My weight is around 105kgs, wouldnt mind getting to 110
My goals are to reach (by christmas)
Deadlift: 235kg
Squat: 215kg
Benchpress: 165kg
Push press: 130kg
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Okay, heres my last week of training, I currently train 3 days a week with a somewhat self-made program, Im trying to start at about 80% of my max, but the first week will be somewhat of a probing week to find out how I should continue the progress and in what tempo I should increase the weights. The ban on chalk was implemented last week,, so Im a little nervous how it will affect me today and the coming weeks..
MONDAY
SOHP:
70kg 4 reps 2 sets
70kg 3 reps 1 set
75kg 3 reps 1 set (first rep was hard, but at the end it felt like I could do 1 more)
Hang cleans:
65kg 5 reps 2 sets
70kg 4 reps 2 sets
Power shrugs:
115kg 6 reps 4 sets (my grip is so weak, I need wraps!)
Squat:
85kg 10 reps 1 set
Dumbbell lateral raise:
18kgs 3 reps 1 set
22.5kgs 3 reps 1 set
27kgs 3 reps 1 set (felt like cheating but at least I got them up to parallel to my shoulders)
this last set was just to get a feeling of where I should start next week, I guess ill go for 22.5kgs and start at 4x4 and increase the reps every week.
TUESDAY
Deadlift:
140kg 4 reps 1 set
150kg 4 reps 1 set
150kg 3 reps 2 sets (harder than I expected, considering decreasing reps)
Barbell row:
110kg 4 reps 2 sets
110kg 3 reps 1 set
115kg 3 reps 1 set
Pulldown front:
77.5kg 7 reps 3 sets (Wish I could do chin ups or pull ups, but I cant do them by myself, and they removed the one machine where I could do assisted pull ups with an adjustable weight thingy helping)
EZ bar curls:
35kg 6 reps 4 sets (too easy, need to increase the weight next time)
inverted dumbbell curl:
18kgs 3 reps 1 set
22.5kgs 3 reps 1 set
27kgs 3 reps 1 set
yet again a test exercise to find out where I should start the weights the coming week.
THURSDAY
Squats: 120kg 5 reps 1 set
130kg 3 reps 1 set
140kg 1 rep 1 set (felt too easy, need to increase weights by 10kgs next week)
Bench press:
115kg 4 reps 2 sets
120kg 3 reps 2 sets (really wish I had a spotter here, the lift off almost harder than a rep cause the bar is so low, I miss benches with adjustable arms, think I should decrease weights on this one else ill stagnate too quick without a spotter)
Dips:
7 reps 1 set
6 reps 1 set
5 reps 1 set ( man I suck at dips
)
JM dumbbell press:
20kgs 6 reps 1 set
27.5kgs 4 reps 1 set
38kgs 3 reps 1 set (no dumbbells between 27.5kg and 38kg)
I should probably get a good Squat assistance exercise, any suggestions? I wanted to do glute hams but no apparatus for that at my gym
got these:
