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  1. #1
    Lactose intolerant dairygains's Avatar
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    2

    Going to record my training here so I can track progress and see what works.

    Goal:
    Just beat my old PRs

    Lifetime PRs
    Squat: 160
    Bench: 165
    Deadlift: 210

    Routine:
    Monday: Heavy bench
    Tuesday: Squat
    Thursday: Upper/bodybuilding style work
    Friday: Deads

    Weights will be in kilos because WTC7 was a controlled demolition.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  2. #2
    Lactose intolerant dairygains's Avatar
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    Thursday

    Weight: 103.2

    Bench
    100x14
    90x12
    90x12
    90x10

    DB bench (30 seconds rest)
    40x12
    30x12
    20x14

    DB incline (30 seconds rest)
    20x15, 10, 8

    Pulldowns
    65x2x10
    60x10
    50x10

    Rope pressdowns
    40, 35, 30, 25 x 18-20 reps

    Hammer curls
    4 sets ranging from 12kg-7kg

    Notes:
    Trying out gripping the bar with ring fingers on the rings.
    Just came back from a week off. Weights moved pretty easily. Good arm pump at the end, didn't feel much from the chest work though.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  3. #3
    Lactose intolerant dairygains's Avatar
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    Friday

    Weight: 103.8

    Deads
    160x6
    120x4x5

    High bar close stance squat
    60x3x10 (90 seconds rest)

    Single leg extensions
    30x3x10

    1 arm seated rows
    30x3x10

    Ab wheel
    2x6

    Notes:
    Top set of deads was harder than I thought it'd be. See what the next few weeks bring.
    Squats were also rough due to lack of fitness and general leg weakness.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  4. #4
    Registered User CharlesSwann's Avatar
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    Good luck! Love the high bar squats. Do you do high and low bar or just one?
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  5. #5
    Lactose intolerant dairygains's Avatar
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    Originally Posted by CharlesSwann View Post
    Good luck! Love the high bar squats. Do you do high and low bar or just one?
    Thank you!

    I do both - Low bar for weight and high bar is to focus more on quads as (other than being weak overall) they're particularly weak.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  6. #6
    Lactose intolerant dairygains's Avatar
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    Monday

    Weight: 104.7

    Bench
    110x11
    100x11
    100x10
    100x10

    Dips
    Bodyweight x 15
    Bodyweight x 12

    Machine flyes
    60x15
    60x12
    60x12

    Pressdowns
    50x20
    60x20
    70x20

    Pendlay rows
    60x8
    80x5
    60x8
    60x8

    Hammer curls
    15kg, 12kg, 10kg x a couple of sets

    Notes:
    No sets taken to failure, but close. Tiring workout, still.

    Rep PR with 110 is 15, so I've got a bit to go yet. Could've got 12, but why strain that much for only 1 rep.
    Gotta bump those numbers up!

    Also the mind muscle connection really is a thing. Normally my pressdowns are a bit lighter, and I get a way better pump from them.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  7. #7
    Lactose intolerant dairygains's Avatar
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    Tuesday

    Weight: 104.7

    Squats
    80x5
    100x5
    120x3
    Legs started cramping up after this set

    Single leg extensions
    30x4x10

    Notes:
    Only had 30 mins to train today, stupidly rushed through it.
    Cramping + low strength must be due to lack of conditioning. I'd already had 2 litres of water during the day.
    Last edited by dairygains; 05-11-2021 at 07:03 AM.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  8. #8
    Lactose intolerant dairygains's Avatar
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    Thursday

    Weight: Around 104-105

    Bench
    100x2x10
    90x2x10

    DB bench (10 seconds rest)
    30x20
    30x12

    DB flyes (10 seconds rest)
    20x12
    20x8

    DB incline
    30x16

    Rope pressdowns
    18x4x15-20

    Hammer curls
    8x4x12

    Notes:
    Tried out a new gym today. Usually perform poorly due to different equipment.
    Dumbbells maxed out at 30kg (66lbs), so I used minimal rest periods to keep up the pump.

    Pump was greatest on the first set of bench, then went downhill from there.
    By the time I hit db incline, there was no pump left at all. Mind-muscle connection and intensity must be way off mark.

    It's hot and humid AF here so I feel like constant death anyway, I'm amazed I can even function this well.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  9. #9
    Lactose intolerant dairygains's Avatar
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    Friday

    Weight: 104.7

    Deads
    170x2x3
    130x5x3 (speed reps)

    High bar squat
    60x8
    80x2x8

    Pullups
    bodyweight x 5

    Pulldowns
    70x2x10
    60x10
    50x10

    Ab wheel
    3x6

    Machine curls
    Bunch of sets and reps

    Notes:
    Bodyweight doesn't seem to be moving, will have to up the cals further.
    Deads felt slow, awkward and heavy as fuk.
    Strangely enough, skwats were a breeze today.

    Plan for main lifts next week: Increase intensity, lower volume. Also cut back on assistance. Just to see what effect it has on my recovery.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  10. #10
    Lactose intolerant dairygains's Avatar
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    Monday

    Weight: 105.0

    Bench paused
    120x7
    120x4
    110x3x5

    Spoto press
    90x3x10

    Pendlay rows
    60x8
    80x7
    60x8

    Bar extensions
    30x2x12

    Pressdowns
    50x20
    70x17
    60x17

    Bar curls
    40x10
    30x2x10
    20x12

    Notes
    120x7 was more than I was expecting, but I've been training in roughly a similar fashion for a while now. Maybe a few extra calories lately helped?
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  11. #11
    Lactose intolerant dairygains's Avatar
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    Tuesday

    Weight: 105.7

    Squat
    110x5, 5, 4
    70x3x8

    Pullups x6

    Pulldowns
    70x10
    60x10

    Hammer curls
    10x3x10

    Ab wheel
    2x6

    Notes:
    Heavy sets resemble squat mornings.
    Quad weakness + poor movement patterns must be the problem.
    Trying to stay upright with anything over 70kg murders my quads.
    I think I'll still do heavy sets, but fewer of them. More sets and reps with lower weight and forcing myself to be more upright.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  12. #12
    Lactose intolerant dairygains's Avatar
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    Thursday

    Weight: 105.6

    Feet up bench
    90x10
    100x8
    90x10
    80x12

    DB bench (10 sec rest)
    30x25, 10

    Flye machine (30 sec rest)
    60x2x15

    Rope pressdowns
    40x2x20

    Rope overhead extensions
    30x2x?

    Hammer curls
    10x3x?

    Notes:
    Not too difficult today, better pump than last few workouts.
    Feet up bench is pretty weak, so I could work on improving that.
    Don't think I got too much out of the high rep dumbbell work. Felt a lot better on that second, more strenuous set (plus really focused on squeezing together at the top).
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  13. #13
    Lactose intolerant dairygains's Avatar
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    Friday

    Weight: 105.8

    Deads (tng)
    180x8

    Deficit DL
    130x4
    110x2x6

    High bar squat
    80x5
    90x7
    80x8
    60x2x8

    1 arm cable row
    25x3x10-12

    Ab wheel
    2x8

    Notes:
    PR with 180 is 10 reps. Not too bad - my grip is what failed, plus I'm not really conditioned for reps I guess.
    Haven't done deficits in like forever, so I'll see how they help.
    My deadlift training is geared towards improving the start of the lift - sticking point is about 1-2 inches off the floor.

    I might deload after this. 3 weeks of training so far, and this was definitely the most brutal week yet.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  14. #14
    Lactose intolerant dairygains's Avatar
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    Monday

    Deload? lol?

    Gym: 105.8

    Bench paused
    125x5 (+1, spotter mistake)
    110x5x5 (no leg drive, comfortable and stronk reps)

    Slingshot
    130x7

    Spoto press med grip
    100x10
    90x2x10

    Pendlay rows
    60x8
    80x3x5
    60x8

    Bar extensions
    30x15, 12, 12

    Pressdowns
    60x20, 20
    50x16

    Hammer curls
    10x20?

    Notes
    Was supposed to deload, but still wanted to train heavy. Felt like hell, but still happy with how I did today.
    Coincidentally, I also picked up a savage case of gastro. Going to take it extremely easy on eating and training this week.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  15. #15
    Lactose intolerant dairygains's Avatar
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    Thursday

    Weight: 102.8 (down 3kg)

    Bench
    90x3x3

    DB bench
    25x20, 10, 8 myo reps

    DB OHP
    10x20, 15 myo reps

    Rope pressdowns
    30xlots

    Notes
    Wow this gastro infection wrecked me this week. Also my lower back developed some really bad tightness which I'll need to roll out.

    Still had an awesome pump from the high rep/myo rep dumbbell work. Very light stuff though, hopefully easy to recover from and will begin serious training again on Monday.

    Easy legs and back tomorrow.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  16. #16
    Lactose intolerant dairygains's Avatar
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    Monday

    Weight: 103.2

    Bench paused
    120x5

    Spoto press alternating medium-comp grips
    100x8
    90x2x8

    Extensions
    30x15, 12

    Pressdowns
    60x15
    50x15

    Pendlay rows
    70x2x5
    60x2x5

    Notes:
    Still recovering from the gastro, but retained more strength than I thought. Only -2 reps on 120 since two weeks ago.

    Bench felt surprisingly good, despite time off training and bodyweight crash. Probably says something about my normal training volume/recovery/caloric intake.

    Also missed Tuesday's squat workout today.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  17. #17
    Lactose intolerant dairygains's Avatar
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    Wednesday

    Weight: 104.2

    Squat:
    80x5
    100x5
    80x2x5
    60x5

    Notes:
    Took things pretty moderately today - Haven't done any lower body in over a week, and my next lower workout is in two days' time.
    Guts are feeling a little better, weight is coming back, and lower back pain is gone
    Also did my warmup sets extra slowly and controlled. This really seems to help dial in technique right from the start and as the sets progress. Must try more of this.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  18. #18
    Lactose intolerant dairygains's Avatar
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    Thursday

    Weight: ?? Scales are fuked

    Feet up bench
    90x10
    100x9
    90x2x10

    DB bench
    40x12
    35x12?
    30x15?

    DB incline
    25x12
    30x10
    25x12

    DB ohp
    22x12, 10

    Side raises
    7x20, 15

    Rope pressdowns
    40x20, 18
    35x2x20

    Hammer curls
    15x15
    12x12
    10x20
    7x20

    Notes:
    Just felt like doing a lot today. Probably too much to recover by Monday, but I'll try to eat and rest well and see what happens.
    Swapped extensions for OHP today because I just want some dat dere width.
    Also rested a lot more between every set. Pump be damned, I could lift more on each set and also didn't feel nearly as tired.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  19. #19
    Lactose intolerant dairygains's Avatar
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    Friday

    Weight: 105.4

    Deads
    150x3x3

    Squats
    80x5
    100x5
    60x5x10

    Pullups
    5 rest pause reps

    Pulldowns - emphasising squeeze and eccentric motion
    60x3x10

    Ab wheel
    2x8

    Curl machine
    40x15, 10
    30x10
    25x12

    Notes:
    DL strength just dropped about 20%. Must've been from squats two days ago, but that was only 80-100kg - hard to imagine it had that much of an effect.
    Want to see what more squat volume might result in. Form is improving a lot lately - staying a bit more upright and keeping hips under.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  20. #20
    Lactose intolerant dairygains's Avatar
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    Wow been too lazy to record my workouts lately.

    Ok, Monday this week

    Weight: 105.0

    Bench paused
    125x5 rpe 10
    110x3x5

    Bench touch n go, starting from comp and moving to medium grip
    90x4x10,
    90x8

    Pendlay rows
    70x5x5

    Extensions
    30x12, 10
    25x10

    Pressdowns
    60x20, 15
    50x15
    40x20

    Hammer curls
    12x15
    10x18
    7x18

    Notes:
    Probably overdid things on last Thursday's workout.
    Top set of bench today 125x5 also felt a bit too much.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  21. #21
    Lactose intolerant dairygains's Avatar
    Join Date: Oct 2018
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    dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000)
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    Tuesday

    Weight: 105.7

    Squat
    70x5
    90x5
    110x5
    70x5x10

    done

    Very low on time, quick workout today. Squats felt like chit.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  22. #22
    Lactose intolerant dairygains's Avatar
    Join Date: Oct 2018
    Posts: 298
    Rep Power: 1773
    dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000)
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    Thursday

    Weight: 104.7

    Bench feet up, paused
    90x5
    100x5
    110x4 (1-2 rir)

    Bench feet up, touch n go
    90x3x10
    80x2x10 (med grip)

    Flye machine
    60x15, 12x 12

    Seated press
    40x2x15

    Extensions
    30x15, 10, 10

    Rope pressdowns
    45x15, 35x15, 30x15, 25x15

    Notes:
    FU bench is super weak, gotta bump those numbers up!
    Going to focus a bit more on bench specific work - seated press is definitely not part of that, just felt like doing some.
    Also going to try lower the volume a bit to see if recovery improves.
    Last edited by dairygains; 06-10-2021 at 07:55 PM.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  23. #23
    Lactose intolerant dairygains's Avatar
    Join Date: Oct 2018
    Posts: 298
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    dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000)
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    Friday 11/06

    Weight: 105.0

    Deads
    160x3
    140x2x3
    130x3x3

    Squat
    70x5x10

    Pulldowns
    60x5x10

    Hammer curls
    some stuff

    Notes:
    Deads were much easier than last week, had a few reps left in the tank.
    Squats were easy too.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  24. #24
    Lactose intolerant dairygains's Avatar
    Join Date: Oct 2018
    Posts: 298
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    dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000)
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    Tuesday 15/06

    Gym was closed yesterday, so I did both workouts today.

    Afternoon workout

    Bench:
    130x3
    120x2x3

    Slingshot
    140x3

    Bench tng
    100x2x10
    90x2x10 med grip


    Evening workout

    Squat
    120x5
    80x10
    70x2x10
    50x2x10 high bar, extra deep

    Pressdowns
    60x20, 15
    50x15

    Pullups
    5, 5, 3

    Pulldowns
    65x2x8

    Notes:
    Volume lately has been a little less insane. Plus the extra day of rest, 130 felt good tonight.
    Squats were hard though. Had more than 120x5, but felt like I was starting to squatmorning too much.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  25. #25
    Lactose intolerant dairygains's Avatar
    Join Date: Oct 2018
    Posts: 298
    Rep Power: 1773
    dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000)
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    Thursday 17/06

    Weight 105.5

    FU bench
    100x10
    90x3x10
    80x2x10 med grip

    Bar extensions
    30x3x12

    Rope pressdowns
    40x20, 15, 30x20, 25x2x20

    Curls
    40x8

    Hammer curls
    4 sets

    Side raises
    3 sets

    Notes:
    Not too bad considering I had a pretty big bench workout only 2 days ago. Rest up as usual and see what Monday brings.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  26. #26
    Lactose intolerant dairygains's Avatar
    Join Date: Oct 2018
    Posts: 298
    Rep Power: 1773
    dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000)
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    Friday 18/06

    Weight: 105.7

    Deads
    170x2x3
    160x3

    Deficits shoes + 5kg plate
    130x3x3

    Squats
    80x5x10

    Pullups
    3x5

    1 arm seated row
    25x12, 30x2x10

    Face pulls
    35x3x20

    Notes:
    I feel like my body is realising dissipated fatigue rather than getting stronger just yet. 170 today felt at least as easy as 150 two weeks ago.
    Deficits felt better (probs adapting to the new exercise).
    Squats were easy today and nice tight form.
    Going to just keep it up and see what happens.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  27. #27
    Lactose intolerant dairygains's Avatar
    Join Date: Oct 2018
    Posts: 298
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    dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000)
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    Monday 21/06

    Weight: 106.7

    Bench
    110x3
    120x1
    130x2x3
    120x2x3
    100x2x10 tng

    Flye machine
    60x25? just getting some pump in

    Pulldowns
    60x3x10

    Rope pressdowns
    40x3x15-20

    Notes:
    Bodyweight is up a bit. Strength isn't though, which kinda put a downer on the workout. I'll take Thursday a little easier and try again next week I guess.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  28. #28
    Lactose intolerant dairygains's Avatar
    Join Date: Oct 2018
    Posts: 298
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    dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000)
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    Wednesday 23/06

    Weight: 106.1

    Squat - 90x3x5
    Pendlay rows - 50x3x8
    Hypers - 15

    Notes:
    Cruisy deload workout.
    Lower back wasn't sitting quite right and was all tightened up. Squats were easy breezy, but it made pendlay rows very difficult.
    Did some hypers to try and loosen up a little. Also lots of foam rolling at home.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  29. #29
    Lactose intolerant dairygains's Avatar
    Join Date: Oct 2018
    Posts: 298
    Rep Power: 1773
    dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000)
    dairygains is offline
    Thursday 24/06

    Weight: 105.3

    Bench: 100x3x5
    DB bench: 27x25+7 myo reps

    fantastic titty pump

    Extensions: 30x10
    Pressdowns: 35x15, 30x15
    Seated press (leaning back): 40x20
    Hammer curls:10x3x15-20

    Notes:
    Living with frequent GI distress + poor caloric availability means the rare occurrence I get to eat food I enjoy, I don't have a big appetite anyway.
    Also makes my weight fluctuate a lot.

    Developing world gon develop.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  30. #30
    Lactose intolerant dairygains's Avatar
    Join Date: Oct 2018
    Posts: 298
    Rep Power: 1773
    dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000) dairygains is just really nice. (+1000)
    dairygains is offline
    Friday 25/06

    Weight: 104.7

    Deads: 140x3x3
    RDL: 80x15
    Squat: 80x10
    Ab hwheel: 2x7
    Pullups: 3 dead hang
    Counterweighted pullups: 7

    Notes:
    End of deload week. Things moving easily.
    Except pullups. Fk pullups.
    Might do more Romanian deads. Always get good pump and soreness in the posterior chain.
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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