Logging my Lifts

Tuesday - 12/29/20 - 7:30pm

Comp Bench
135x5
135x5
185x3
225x2
255x1
275x1
285x1
270x4
270x4
250x4
250x4 (last rep 5-3-0 tempo)

Done. Took the Moderna vaccine today. Arm is aching like a mother, but now feeling better after benching. Not the best day and probably rushed it, but any time I can get in the gym is a win these days.
 
Friday - 1/1/21 - 8:45pm - Happy New Year!

2 Board Bench Press - TNG - comp grip
135x8
135x8
185x5
225x5
255x1
275x1
295x1
315x1 (added 2 board)
335x1
345x1
355x1
260x10 (removed 2 board)

Conventional Deadlift - no belt
Did some light sets of 5.

Done. Got to do more then just benching tonight. I guess a decent way to start the new year. We may go hiking and tons of walking tomorrow, but if not hopefully some squats.
 
Sunday - 1/3/20 - 6:45pm

Pin Press - comp grip
135x5
135x5
185x5
225x2
255x2
275x2
285x2
295x2 @ 9
275x4 @ 9
255x4
255x4

Times up, but got to workout early so I can get to bed early tonight. School starts again tomorrow. He's at a private school so he is actually at school. On most days will be back to working close to my normal schedule, which doesn't help my lack of training situation, but it is what it is.
 
What is it you do for work?

Edit: Ignore - I went back to the start of your log and found out.
 
Last edited:
MilkManUK said:
What is it you do for work?

Edit: Ignore - I went back to the start of your log and found out.
Click to expand...
I'm actually a Registered Dietitian at a medical center on a military base. I see patients in various clinics, but I'm also a program coordinator. Luckily I was able to work a fairly flexible schedule (as well as my wife) when Covid hit.
 
1/5/20 - Tuesday - 7pm

Comp Bench
135x5
135x5
185x3
225x2
255x1
275x1
285x1
295x1
280x3
270x3
270x3

Time was up. Singles felt like shit, but back off sets felt strong.
 
1/6/20 - Wednesday - 9pm

Did some sumo deadlifts. Did a bunch of easy triples. Finished off with some random sets of pullups and heavy cheating barbell rows. Was suppose to bench on 1/7, however fell asleep with the boys. Plan to bench some time tonight.
 
1/8/20 - Friday - 7:45pm

1 Board Bench Press - comp grip - TNG
135x5
135x5
185x5
185x3
225x3 (added 1 board)
255x3
275x1
295x1
315x1
325x1
295x5
265x9 @ 8.5 (no boards)
235x3 (larsen, spoto with 5 second pause)

Done. Not bad day given my right shoulder was acting up a lot. Could have gotten 265 for 10, but the shoulder started aggravating and didn't want to risk an injury. If my normal TNG is where my 1-board press strength is right now I would be pretty happy with that. Just need to put in more work. May also get the bench block in the future.
 
Sunday - 1/10/21 - 1:30pm

5-3-0 Tempo Bench Press - comp grip
135x5
135x3
185x3
225x3
245x3
255x3
225x4

Done. Low stress for the next couple bench days.
 
Monday - 1/11/21 - 9pm

Did some conventional deadlift with no belt up to a heavy double followed by back off sets of 5. Not really pushing things and just trying to get in work where I can. Also did a few sets of pullups. Ended up having crappy sleep that night, but will try to get in some benching. Will have to try and get it in after dinner since I will probably end up passing out early.
 
Wednesday - 1/13/20 - 7pm

Comp Bench
135x5
135x5
135x5
185x3
225x2
255x1
275x1
245x6
245x6

Done. May try to bench again tonight, although would like to squat too as I won't be able to workout until Sunday evening
 
Tuesday - 1/19/21 - 7pm

Comp Bench
135x5
135x5
185x3
225x2
245x2
255x2
265x2
275x2
235x6
235x6
235x6

Done. Didn't realize it's been almost a week since I last benched. Busy, yet fun 4 day weekend. Luckily I got to sneak these in while the kids were still awake.
 
Wednesday - 1/20/21 - 7:45pm

Did some conventional deadlifts for heavy doubles followed by 2 sets of 5. After each set did either pullups or cable rows. Quick workout as rest periods were short
 
Thursday - 1/21/21 - 7:30pm

Bench Press - TNG - comp grip
135x5
135x5
185x5
225x2
245x2
265x2
275x2
245x6
245x6
245x6

Then finished off with
CGBP with 135x20 followed by cable tricep pushdowns for a set of 20.

Done.
 
Friday - 1/22/21 - 8pm

Did some sumo deadlift last night, but didn't have time to do as much volume as I wanted. Felt heavy too. We are visiting some friends today and he just put together a gym and wants to work out. If that's the case hopefully I can get my benching in and over with.
 
Saturday - 1/23/21 - 1:30pm - William's House

Bench Press - 1 sec pause - not sure on grip, but near comp grip (shitty bar without standard ring size)
135x5
165x5
205x5?
235x2
255x2
265x2
285x2
285x2
265x5
235x5 (3 sec pauses)

My friend wanted to deadlift so did a some light pause conventional. Then also did some light squats. No adductor pain up to a weight that I usually start feeling it so I was pretty happy with that. Overall did a decent amount of work with 3 of us rotating.
 
Monday - 1/25/21 - 7:30pm

Comp Bench
135x8
185x5
225x3
255x1
275x1
295x1
265x5
230x5
230x5
230x5
230x5

Done.
 
Tuesday - 2/2/21 - 9:30pm

Did some benching working my way up to sets of 4 @ 7, 4 @ 8, 4 @ 9. First day lifting in a week. 2nd covid vaccine wiped me out since Thursday and didn't have time to train until today.

Anyway I decided to pause this log since I've been busy with other stuff and it's just me benching with a sprinkle of deadlift and squats. I will of course still be working out, maybe even more then usual since we plan to go to Hawaii in 2 months. Need a half decent bod before we get there so plan to in some extra work even if it's not SBD. I will restart this log when I'm back at 100% squatting and have more time to actually train and maybe compete.
 
Not starting back my log, but just wanted to share an arbitrary PR on bench. Just did 225x20 TNG with a few reps to spare today. It's been over a decade since I last did that. Last week also hit 295x3 @ 8-8.5 with nice controlled pauses. All done at the low crappy bench at work. Last time I hit 295 for a triple it was 9-9.5 RPE after a 325 single. Hoping for a PR single in the coming future, but taking it slow. Next block will ramp up with heavy doubles and it will include TNG singles on the second bench day which I haven't done in a long time.
 
Not going to fully dedicate a log at this time, but will start to semi-track on here from time to time. May get on the wait list for a USPA meet in July.

Anyway have been doing ok keeping up with bench although I've been just winging my programming in blocks. Currently week 2 of a low/mod fatigue block for bench. Started doing strict SOHP for the past month. Last week did it after bench and hit a PR with 185 @ 9. Honestly think I could have hit 205 that day. Squat and deadlift is still far behind, but have been consistent for 3 weeks, squatting 2x/week and deadlifting 2x/week. Also been consistent with accessory work. Trying to be more efficient with time, so quicker warmups, shorter rest periods and lighter weight on back off sets. Do myo-reps or supersets on accessory if I need to save time.

Yesterday @ base gym

Comp Bench
work up to 295x1
back off sets 265x3 x5 sets

Strict SOHP
work up to 165x2
140x5 x2 sets

Front raises
 
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