Olyandvascsx's "I'm Spartacus" Log

monkeyrhythm said:
@olyandvascsx - here you go dude, you can always copypasta your entries into a new log when you're able to make one.
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Awesome thanks a lot for your help. Just getting back in the gym after a 3-year lay off. Looking forward to watching myself get back to old PRs. Kicking it off for the last few days.

Old Prs at 77-83kg ranging weight
Power Snatch: 104, Power Clean: 125, Clean Deadlift Shrug: 143x3+3, Snatch Deadlift & Shrug: 115x3+3, Conventional Deadlift: 204, Pause Back Squat: 152, Pause Bench Press: 116, Snatch Push Press: 116



4/26 (kgs)
Power Clean: 90x1, 97x1, 91x3, 86x3
Pause Back Squat: 109x3, 105x3, 102x3, 102x3
Clean Deadlift & Shrug: 102x3+5, 105x3+5, 107x3+5 [each set supersetted with 10 side lateral raises)
Lat Pulldown/Hanging Leg Raises/Calf Raises: 3 supersets of 10-12 per exercise

4/27 (kgs)
Snatch Push Press: 86x3, 86x4, 80x5, 80x5
2 sec Pause Bench Press: 77x6, 73x2x6
French Press/Chest Supported Rows: 3 supersets of 10 per exercise
Seated Rows/Barbell Bicep Curls/Tricep Extensions: 3 supersets of 10 per exercise
 
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No worries.
Your PRs are certainly higher than mine (I'm a little fucker though). All the best with your lifting.
 
monkeyrhythm said:
No worries.
Your PRs are certainly higher than mine (I'm a little fucker though). All the best with your lifting.
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MilkManUK said:
Welcome to the logs @olyandvascsx

Are you UK based too?
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@monkeyrhythm haha old prs! got a good 4 months of work to get back to those numbers i think. it is a lot of fun making gains and growing in the gym on a session to session basis though. I'm sure you'll surpass me!

@MilkManUK Thanks for the welcome sir. I've seen your log and you're a beast. Quite inspiring. Actually, I am US based. I learned the olympic lifts at a place that had us using kgs, so I got into that habit and have stuck to it since.

4/28 (kgs)
Hang Power Snatch: 60x3, 67.5x1, 70x1, 72.5x1, 75x1, 65x4
Pause Back Squat: 107x5 (worked to a decent set of 5 today)
Conventional Deadlift: 125x3, 143x1, 150x1, 160x1, 165x1
***gonna try and stay beltless as long as I can. Hoping that I can beat my old prs beltless this time around.
***tomorrow's a rest day.
 
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5/1 (kgs). 78kg morning weight (still flabby around 16-18% bf). First week making it in more than twice in a very long time. Nice little pr.
Power Snatch: 75x1, 80x1, 85x1, 80x1, 75x2, 70x3
Pause Back Squat: 114x1, 120x1, 127x1, 114x3 [felt like i had 130ish today but taking it slow and steady, will take 130 next weekend]
3 Rounds of 3 102kg Snatch Deadlifts and 9 shrugs supersetted with 10 10kg side lateral raises and 8-10 barbell bicep curls
3 Rounds of 10 Seated Calf Raises and 15kg plate twists
 
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5/3 (on 3 hours of sleep) [kgs]
Power Clean: 93x1, 97x1, 102x2x1, 95x2, 91x2
Pause Back Squat: 114x1, 120x1, 125x1, 111x4, 107x5
 
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5/5 (had my maxes established over last few workouts, so now I have 6 weeks of volume)
Snatch Push Press: 85x7, 80x5, 80x5
Pause Bench Press: 80x6, 73x5, 73x5
3 Rounds Chest Supported Rows s/s with french press s/s with db bicep curls: 90, 45, 25
3 Rounds Tricep Pushdown s/s with Face Pulls s/s with preacher curls: 90, 50, 20
 
5/7 (kgs)
Deadlift (modified benny mag): 116x4, 135x2, 135x8+5 shrugs (had 3-4 min in me), 116x8+5 shrugs
Calf Raise s/s with Lat Pull: 5 sets of 10
Leg Press Calf Raise s/s with BOR: 3 sets of 10
Ab Rope Crunches s/s with Kb Swings (27kg): 3 sets of 10 Ab f/u with 3 sets of 15-20 Kb swings
 
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5/8 (kgs), lifted with a buddy at his house who took forever between sets and pushed me for a max.
Pause Bench Press: 93x1, 98x1, 93x1, 85x5
 
Got back in right at the 2 week mark. Thank the lord.

Power Snatch: 70x2, 75x1, 80x1, 75x2, 70x3
Pause Back Squat: 115x1, 117x1, 125x1, 111x2x4
Snatch High Pull, Calf Raise, Side Lateral Raise s/s: 91x3+8-10 of accessories, 93x3+8-10 of accessories, 93x5+18-20 accessories
 
Bleh got super busy the last 5 weeks. Was on call a lot.
6/28
Power Snatch: 70x3, 75x2, 80x1, 73x3
Pause Back Squat: 102x2, 110x2, 114x2
 
Was super sick for the last few months and dropped 9kg but had to keep working. Did not respond well to second dose of vaccine. Irrespective started to get back in there. Work capacity has dropped quite a bit but it is coming back. Gonna take things slow and steady and build a nice base of volume before chasing for prs.


9/20/21
Power Snatch: 70x2x1, 73x1, 65x4, 62x5
Pause Back Squat: 91x5
Bent Over Row: 62x6, 70x6, 75x6
 
9/22/21
Deadlift: 125x3, 145x3, 127x5 [will aim to build to 145x6 in 4 weeks]
Deadlift Pause at Knee: 111x3x3 [will aim to build this to 120 in 4 weeks]
Lat Pulldowns and Rope Ab Crunches: 3x10
 
9/24:
Hang Power Clean: 75x1, 80x1, 85x1, 88x1, 91x1, 85x2, 80x3
Pause Back Squat: 93x1, 100x1, 107x1, 111x1
3 sets of GHD (Bar) w/ hanging leg raises: sets of 10
5-8 vertical jumps
***will be pushing my workouts to the morning over the course of the next few months so that I can get stuff done before work.
 
9/25:
Rack Jerk: 75x1, 80x1, 85x1, 85x1
Snatch Push Press: 75x3, 80x2

3 Rounds:
DB Bench (24x5,7,5), Barbell BOR 85x3x5, Ski Erg (10 calsx3)
 
3/19/22 (1 year+ consistency hiatus. been under weather but back in gym. going to be focusing on the big 3 and basic conditioning work to build my work capacity over the next 6-8 weeks and then push forward into a hybrid training program. will weigh myself before next workout to get a baseline.)


Pause Bench Press: 85x1 (RPE9), 75x3x4, 70x5
Bicep Grip Lat Pulldown w Face Pulls s/s w/ SLRs 3x8-10
DB skullcrushers s/s w/ bar bicep curls 3x7-10
***Work capacity was quite low. Look forward to building it.
 
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3/20
Deadlift: 115x5, 130x3, 145x4, 137x3, 130x3
**Ate some bad chipotle yesterday so called it early. was feeling heinous all day. Confident that I can potentially pull a heavy single up at 385 (175 ish). Will start programming dl up from there.
 
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