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  1. #1
    Registered User schenksta's Avatar
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    A marginally detailed account of a marginal lifter

    I've started and quit lifting many times. Hopefully this log will keep me more accountable. I squat and bench twice a week, with usually some deadlift variation once a week.


    4/9/15

    Bench
    3x6x225

    Dips
    5x45
    5x90
    9x45

    4/10/15

    Betless Highbar Squat
    wu
    5x375
    1x390
    2x405

    SLDL
    wu
    5x275
    5x315
    3x350
    10x275
    10x205

    Biceps
    somexfew

    Face Pulls
    somexfew

    4/13

    Bench
    wu
    5x240
    7x225
    6x225

    CGBP
    7x185
    6x185
    11x135

    Side laterals
    15x20s
    12x25s
    12x20s

    Skulls
    15x80
    8x80
    6x80

    4/14/15

    Belted Highbar Squat
    4x385 failed 5th
    5x365
    6x345
    5x345

    DB Rows
    2x10x110
    15x75

    Lat pulldown
    somexfew

    GHR
    somexfew inbetween bicep sets

    Biceps
    somexfew
    Last edited by schenksta; 04-14-2015 at 11:11 PM.
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  2. #2
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    4/15/15

    Bench
    4x245
    2x2x255

    Dips
    4x45
    7x90
    4x90
    10x45

    Incline
    12x135
    10x135
    8x135

    Skulls
    2x8x85
    7x85
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  3. #3
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    4/17/15

    Belted High Bar Squat
    5x385
    1x415
    1x425
    1x405

    Second time using a belt, I think I utilized it a lot more effectively than last time

    SLDL
    3x325
    5x355
    6x295
    6x315

    Seated hammers
    10x55s
    8x55s
    2x10x35s

    Tbar Row thingy
    10x3ps
    2x10x4ps
    15x3ps

    Preachers
    somexfew
    Last edited by schenksta; 04-18-2015 at 04:55 PM.
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  4. #4
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    4/18/15

    Bench
    5x245
    5x225
    5x3x185
    6x3x135
    23x135

    Realizing how slow I am. My 65% isn't much faster than my 85%

    Facepulls
    somexfew

    Laterals
    somexfew
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  5. #5
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    School got in the way and missed some work outs

    Bench
    8x225
    8x205
    8x185

    Dips
    10x45
    10x45
    6x45->BWx4

    Laterals
    somexfew

    My front delts greatly over power my lateral delts and are comically big relative to my posterior delts. hmm.
    Last edited by schenksta; 04-23-2015 at 10:50 PM.
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  6. #6
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    4/23/15

    Highbar Belted Squat
    5x390
    3x405
    5x365
    2x5x315 Paused

    DB Rows
    15x100
    12x100 Straps
    10x75

    Cable Row
    somexfew

    Biceps
    somexfew
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  7. #7
    Registered User schenksta's Avatar
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    4/24/15

    Bench
    8x225

    I need to accept that I can't bench heavy with 48 hours rest

    DB Press
    4x80s
    5x75s
    7x70s

    Facepullls
    somexfew

    CGBP
    12x185
    14x135
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  8. #8
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    4/26/15

    Squat
    5x395
    2x425
    3x405

    SLDL
    2x8x275

    Biceps
    somexfew

    Lat Pulldown
    somexfew
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  9. #9
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    4/27/15

    Bench
    4x250
    9x225
    2x5x205 paused
    3x5x185 paused

    Laterals
    somexfew

    Skulls
    6x105
    10x85
    8x85

    Facepulls
    somexfew
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  10. #10
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    4/30

    Squat
    5x405
    2x3x405
    2x5x315 paused

    Biceps
    somexfew

    T Bar Row
    somexfew

    Shrugs
    somexfew
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  11. #11
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    5/1/15

    Bench
    5x250
    2x265
    2x5x225 paused

    CGBP
    7x185
    5x185
    somex135

    Laterals
    somexfew

    Pushdowns
    somexfew
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  12. #12
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    5/4

    Squat
    belt
    3x425
    2x440
    4x405
    5x365
    belt off
    5x315

    Pull Ups
    6x25
    4x25
    8xbw
    6xbw

    DB Rows
    10x100
    12x 100 straps
    20x60 straps

    Biceps ss GHR
    somexfew
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  13. #13
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    5/5/15

    Bench
    4x255 super super close to a 5th
    9x225
    4x245
    5x225
    4x225 failed 5th

    Facepulls
    somexfew

    Incline Bench
    12x135
    10x135

    Sulls
    2x10x80
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  14. #14
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    5/7
    Probably most disappointing work out i've had since i started again, but i should have had lower expectations. since i started lifting again after basically 3 years of absence 3 months ago, I've pretty much solely focused on my squat and bench and assumed my squat progress along with upper back work would make my dead at least somewhat respectable relative to my squat. not the case. the movement was so awkward and i couldnt believe how weak it was compared to my squat, and in any terms really. now i know what ill be focusing on. also, i have no idea how to use a belt on deads

    DL
    1x395
    1x425
    2x0x455
    1x405
    5x345
    3x365
    5x275
    8x315
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  15. #15
    Registered User schenksta's Avatar
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    5/8

    Bench
    2x275
    5x245
    2x5x225 paused

    Incline
    8x135
    6x165
    4x185

    Skulls
    7+2x105

    DB Skulls
    2x10x35s

    Pull Ups
    5x+25
    4x?xBW

    DB Rows
    2x12x100->15x60

    Biceps
    somexfew
    Last edited by schenksta; 05-08-2015 at 05:45 PM.
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  16. #16
    Registered User schenksta's Avatar
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    5/10

    DL
    Belt
    3x405
    No Belt
    3x405
    deficit
    2x5x325

    Squat
    1x385
    2x405

    Pull ups
    somexfew

    Biceps
    somexfew
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  17. #17
    Registered User schenksta's Avatar
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    5/12

    Bench
    4x260
    4x2x265

    Dips
    4x45
    8x90
    10x45
    9x45

    Skulls
    25x60
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  18. #18
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    Squat
    3x430
    5x405
    5x385

    Biceps
    somxfew

    Cable Rows
    somexfew

    GHR
    3xfew
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  19. #19
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    5/14

    Bench
    3x265
    5x250
    8x225 failed 9th

    Inc DB
    6x75s
    6x85s
    6x90s
    5x90s failed 6th

    Dips
    5x45
    5x90
    13x45

    Facepulls ss Pushdowns
    somexfew
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  20. #20
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    5/19

    Pull ups
    lotsxfew

    BB Rows
    10x179
    10x199
    6x199

    Pendlay Rows
    3x12x139

    Shrugs
    2x25x199

    BB curls
    somexfew
    Last edited by schenksta; 05-20-2015 at 01:55 PM.
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  21. #21
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    5/20

    Standing OHP
    2x5x159
    2x6x139

    CGBP
    10x199
    7x199
    8x199
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  22. #22
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    6/13/15

    Training kind of fell off. Lost 10-15 lbs and a fair amount of strength. hopefully comes back quick.

    Squat
    2x3x385
    2x385

    Neutral Pull Ups
    15xBw
    6xBw lololololol

    Curls
    somexfew
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  23. #23
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    6/14

    Bench
    2x5x225
    4x225

    Inc Bench
    10x135
    5x135

    DB Skulls
    somexfew
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  24. #24
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    6/15

    Squat
    2x405
    5x365

    Pull ups
    somexfew

    Shrugs ss curls
    somexfew

    Curls, rows
    somexfew
    Last edited by schenksta; 06-16-2015 at 03:11 PM.
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  25. #25
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    6/16

    Bench
    5x235
    5x225
    6x185 paused

    Inc Bench
    10x135
    4+1x135

    DB skulls
    somexfew

    Facepulls
    somexfew
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  26. #26
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    Luckily no one reads this, because if they did I would have let them down. Haven't lifted in like 3.5 months. Lost 30lbs.

    9/4
    Bench
    5x185
    5x190
    4x185

    High incline db bench
    5x55s
    2x5x50s

    db skulls
    15x20s
    10x20s
    Last edited by schenksta; 09-06-2015 at 05:21 PM.
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    9/5

    Squat
    2x275
    4x295
    5or6x275

    Hammer ups
    12xbw
    5xbw

    CSR
    somexfew

    biceps
    somexfew

    in 3 months:
    bw
    ~210->180
    squat
    430x3->295x4
    bench
    2x275->5x190
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  28. #28
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    9/8

    Bench
    5x195
    2x4x185

    db ohp
    7x50s
    6x50s

    db skulls
    somexfew
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  29. #29
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    9/10
    Squat
    3x315
    2x5x275

    SLDL
    2x8x235

    Biceps
    somexfew
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  30. #30
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    9/14

    Bench
    5x200
    5x195
    5x185

    High incline db
    6x55s
    2x6x60s

    Dips
    somexfew
    Last edited by schenksta; 09-15-2015 at 01:26 AM.
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