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Training Log...I WILL KILL IT this time10171

varunj17 private msg quote post Address this user
SO here i am

starting another training log, inspired by you all from SS, PHD4 from RJ Perkins and PHAT!!!

I will be working out 4 days a week so my schedule will rotate/carry over each week

Day1: Power Day: Bench and Deadlifts

Day2: Power Day: Squats and Overhead Presses

Day3: Chest and Arms Hypertrophy

Day4: Legs

Week 2:

Day1: Back and Shoulders

and so it goes

Will keep you all posted and ex[ect some real motivation/critique from everyone
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varunj17 private msg quote post Address this user
Day 1: Bench 5/3/1
Deadlift 5/3/1

Bench Press: Set 1: 75 kg, 5 reps
Set 2: 80 kg, 5 reps
Set 3: 85 kg, 5 reps
Deadlift: Set 1: 95 kg, 5 reps
set 2: 105 kg, 5 eps
Set 3: 110 kg, 5 reps

Accessory Work:

Dumbell INcline BEnch: 4 sets of 8-10 reps
Lat Pulldown: 4 sets of 10 reps
Seated rows: 3 sets of 8-10 reps
Dumbell Biceps Curls: 4 sets of 10-12 reps
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varunj17 private msg quote post Address this user
Day 2: Squat and Overhead Press 5/3/1

Overhead Press: Set 1: 50 kg, 5 reps
Set 2: 55 kg, 5 reps
Set 3: 55 kg, 5 reps

Squats: Set 1: 75 kg, 5 reps
set 2: 80 kg, 5 eps
Set 3: 85 kg, 5 reps

Accessory Work:

Front Box Squats: 3 sets of 8-10 reps
Reverse Pec Deck Flyes: 3 sets of 10 reps
Lying Leg curls: 3 sets of 8 reps
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shannowman private msg quote post Address this user
Do you feel your squat and ohp suffer for having deadlifted and benched the day before? In though, nice to see a 5/3/1 log.
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varunj17 private msg quote post Address this user
Firstly..thanks for replying..i thought i will be the only onw posting in this thread..lol

Its my first workout this week so probably didnt feel it much affecting mu squat or ohp
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shannowman private msg quote post Address this user
Also, do you not try to surpass on the last set, I.e do 5+?
Post 6 IP   flag post
varunj17 private msg quote post Address this user
I did....but failed today!!!
Post 7 IP   flag post
tamere01 private msg quote post Address this user
IN.
Just to get a rough idea I got a few questions.
Age?
Goals?
Cutting/bulking/ maintaining?




And to follow up on shannowmans question.
Benching then ohp the next day then chest on the next seems painfull on the shoulders
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varunj17 private msg quote post Address this user
age 30
Goals..beat my fucking plateau and build some lean muscle so i can be a ideal personal trainer...

i will be taking a day off tommorow..so my chst/arms hypertrophy will have proper rest
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FiremanSi private msg quote post Address this user
In,
a pic would be good though !!
Post 10 IP   flag post
varunj17 private msg quote post Address this user
pics will come soon
Post 11 IP   flag post
varunj17 private msg quote post Address this user
One question..

On dynamic effort days..the percentage says 60%..is it 60% of your 1rm or the 90% based on 5/3/1????
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shannowman private msg quote post Address this user
I wouldn't stress too much about the weight of speed work, so long as you're moving the bar with maximum velocity. Whichever is fine so long as your form is perfect and bar is fast.
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FiremanSi private msg quote post Address this user
Personally i prefer to start with 50-60% of the weight i use to perform 8-10reps... but honestly i'd need more information cause it depends on the applcation.
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varunj17 private msg quote post Address this user
Day 3: U know u have a good workout when u cant even remove ur top off after the workout

Chest and Arms Hypertrophy

Chest:

Speed Work: barbell bench Press
6 sets, 3 reps each 60 kg

Dumbell Incline press s/s dumbell Inclie Flies
3 sets of 10,8,6

Dips s/s with Chest hammer Press
3 sets of 10,10,10

Barbell curls s/s Incline SKullcrushers and close grip press
3 sets of 10,8,6

Single Arm Dumbell preahcer Curl s/s Triceps Pushdowns
2 sets of 12,12

tried hammer curls s/s single arms extensions
could only muster 1 set of 12 reps

tried cable crossoevr after this could only muster on set of 15 reps

After this my ARMS wudnt move
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varunj17 private msg quote post Address this user
Day4: Back and Shoulders

Speed work: Deadlift 6 sets , 3 reps, 70 kg
Speed work: Overhead press 6 sets , 3 reps , 40kg

Barbell bent over rows: 4 sets :10,8,8,6

Lat pulldowns s/s Cable Seated rows: 3 sets: 12,10,8

Hammer Streght High ROws: 2 sets: 12,12

Arnold Press: 3 sets : 10,8,8

DUmbell Raises s/s rear delt raises: 3 sets 12,10,10

Reverse pec deck flyes: 2 sets:12,12

Lat Pulldown Shrugs s/s seated row shrugs: to fix my medial rotation
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varunj17 private msg quote post Address this user
Day 5: Legs Hypertrophy

Speed work: Squats
6 sets, 3 reps , 70kg

Hack Squats: 3 sets, 10,8,8

Walking Lunges: 2 sets, 15,12
Leg Press: 2 sets, 12,12

Romanian Deadlifts: 3 sets, 10,8,6
Lying Leg Curls: 2 sets, 12,12
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varunj17 private msg quote post Address this user
WEEK 2:

Day 1: Upper Power Day

Bench 5/3/1
Deadlift 5/3/1

Bench Press: Set 1: 80 kg, 3 reps
Set 2: 85 kg, 3 reps
Set 3: 90 kg, 3 reps
Deadlift: Set 1: 105 kg, 3 reps
set 2: 110 kg, 3 eps
Set 3: 115 kg, 4 reps

Accessory Work:

Barbell Decline BEnch: 3 sets of 8-10 reps
BW Pullups: 4 sets of 8 reps
Seated rows: 3 sets of 8 reps
Barbell Biceps Curls: 3 sets of 8,6,6 reps
Close Grip Bench Press: 3 sets of 8,6,6 reps
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varunj17 private msg quote post Address this user
Day 2: Squat and Overhead Press 5/3/1

Overhead Press: Set 1: 55 kg, 3 reps
Set 2: 57.5 kg, 3 reps
Set 3:60 kg, 4 reps( was more a push press)

Squats: Set 1: 80 kg, 5 reps
set 2: 85 kg, 3 eps
Set 3: 90 kg, 5 reps

Accessory Work:

Front Box Squats: 3 sets of 8-10 reps
Reverse Pec Deck Flyes: 3 sets of 10 reps
Stiff legegd Deadlifts: 3 sets of 8 reps
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BaiTu private msg quote post Address this user
Quote:
Originally Posted by varunj17
Day 3: U know u have a good workout when u cant even remove ur top off after the workout...

After this my ARMS wudnt move


Personally I disagree, but more power to you. You sound satisfied.

I think I've had a good workout when I feel energized after I'm done. I think about it as releasing endorphins.

But I'm in. I'll be watching for your gains.
Post 20 IP   flag post
varunj17 private msg quote post Address this user
@BaiTu Thanks mate..

usuually if i go hell for leather in a HIIT or bike spin clas..then i feel great after that..

but if my weights workout is intense..i am drained...was maybe because it was in the afternoon and not my usual time in the evening..so not sure
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varunj17 private msg quote post Address this user
Day 3: Have a long weekend coming up and a public Holiday

So did Chest and Back rather than Chest and arms

Pull Ups s/s Chest Dips
3X failure

Speed Work: barbell bench Press
6 sets, 3 reps each 65 kg

Speed work: Deadlift 6 sets , 3 reps, 70 kg

Smith machine incline Press s/s with Barbell bent Over Row:
4 sets , 12,10,8,6 last set drop set 8 more reps

Lat Pulldown s/s Hammer Strength Incline Press
3 sets, 10,10,10

Close Grip Pull down s/s pec deck
2 sets ,12,12

Seated Rows:
2 sets ,12,12
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varunj17 private msg quote post Address this user
Week 3 begginning today.

So week 3 is 5/3/1..with 1st set of 5 reps
second set of 3 and
then on third set as many as i can?
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NorIda private msg quote post Address this user
Quote:
Originally Posted by BaiTu
Quote:
Originally Posted by varunj17
Day 3: U know u have a good workout when u cant even remove ur top off after the workout...

After this my ARMS wudnt move


Personally I disagree, but more power to you. You sound satisfied.

I think I've had a good workout when I feel energized after I'm done. I think about it as releasing endorphins.

But I'm in. I'll be watching for your gains.


This is interesting. It's hard to describe what I would consider a successful workout. I have a desk job, so I have stored up energy, and mental agitation from throughout the day. So when I workout I tend to just zone out, think positive, and feel fatigue in the specified muscle group(s) of the day

So basically I try to drain myself physically, but feel mentally empowered, like you said, endorphins.

We all workout for different reasons, it's quite fascinating really.

But it doesn't matter why we workout, because at the end of the day, we're all here to Better ourselves one way or another

@varunj17 good log! Keep on the grind!
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BaiTu private msg quote post Address this user
Quote:
Originally Posted by varunj17
Week 3 begginning today.

So week 3 is 5/3/1..with 1st set of 5 reps
second set of 3 and
then on third set as many as i can?


You post this like you're asking a question so I'll respond with my thoughts.

The third set is theoretically as many as you can, but I think I read where Wendler usually leaves a rep or two in the tank.

I think that's a good idea. Also, lately I've been looking at my previous bests and setting a specific goal.

Good luck. This is about to my third week on the 5-3-1 also.
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varunj17 private msg quote post Address this user
WEEK 3:

Day 1: Upper Power Day

Bench 5/3/1
Deadlift 5/3/1

Bench Press: Set 1: 75 kg, 5 reps
Set 2: 85 kg, 3 reps
Set 3: 95 kg, 2 reps

Deadlift: Set 1: 100 kg, 5 reps
set 2: 110 kg, 3 eps
Set 3: 120 kg, 3 reps

Accessory Work:

Dumbell INcline Press: 3 sets of 8,6,6 reps
Hammer Strength Seated rows: 3 sets of 8 reps
Dumbell Biceps Curls: 3 sets of 8,6,6 reps
SkullCrushers: 3 sets of 8,6,6 reps
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FiremanSi private msg quote post Address this user
Are u going to failure on all ur accessory work ???
Post 27 IP   flag post
varunj17 private msg quote post Address this user
no i am not...1 short of it i stop
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varunj17 private msg quote post Address this user
Day 2: HIIT

Warm up 5 minutes

8 Intervals of sprints at 6-8% inlcine

15 seconds on at speed 21...45 seconds off..walking at speed 6

followed by

2X200 metres runs at 70% intensity
2X100 metres at 60% intensity

5 minute cooldown
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FiremanSi private msg quote post Address this user
Quote:
Originally Posted by varunj17
no i am not...1 short of it i stop


Why are you only going to 6 reps so... are u aiming for pure strength on these exercises or are you trying to build muscle.
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