_Mjolnir's Fitness Log

Introduction
Aim of this journal:
This log simply acts as a place for me to record my lifting progress. Hopefully it will also inspire others to start a fitness journey of their own. I think it's important to improve other areas of your life while trying to get rid of PMO habits.

The end goal that I want to achieve is to eventually join the 1000 lb club, with squat, bench, and deadlift totaling to over 1000 lb (~454 kg).

I apologise in advance, but I will be using metric units for the majority of the log, as I live in Australia.

About myself:
I am currently 25 years old, weighing in at 80 kg, at a height of 174 cm. I have lifted weights in the past, with previous 1RM records of 85 kg for bench, 130 kg for squat, 150 kg for deadlift. However this was a couple of years ago and I stopped lifting after that due to personal commitments.

The program:
As of 22 Nov 2016, I will be following a 3x5 program similar to Stronglifts 5x5, with some other accessory work thrown in at 3x8. The goal is linear progression on the main lifts until I've failed 3 times, after which I will deload to 80% of my previous 5RM. After deloading 3 times, I'll re-evaluate my situation and perhaps witch to another program.
The main lifts I'll be working on are squat, bench, deadlift, overhead press, barbell row.
The accessory work will target biceps, triceps, traps, calves, abs/obliques.
I'll try to fit in 3 sessions per week.

 

Day 0 - 17 Nov 2016
Goal of today was to calculate my current 5RMs.

Bench:
40 kg x 5 = GOOD
45 kg x 5 = GOOD
50 kg x 5 = OK
55 kg x 5 = Struggled but managed to finish
Estimated 5RM is 55 kg.

Squat:
50 kg x 5 = GOOD
60 kg x 5 = OK
65 kg x 5 = OK
70 kg x 5 = Struggled but OK
Estimated 5RM is 70 kg.

Deadlift:
60 kg x 5 = GOOD
70 kg x 5 = OK
75 kg x 5 = OK
80 kg x 5 = OK
Estimated 5RM is 80 kg.

OHP:
20 kg x 5 = GOOD
25 kg x 5 = GOOD
30 kg x 5 = OK
35 kg x 5 = OK
Estimated 5RM is 35 kg.

Barbell row:
30 kg x 5 = GOOD
35 kg x 5 = GOOD
40 kg x 5 = OK
45 kg x 5 = OK
Estimated 5RM is 45 kg.

Next week I will begin the training proper:

• Bench
  • 20 kg x 10 W/U
  • 30 kg x 5 W/U
  • 40 kg x 5 W/U
  • 55 kg x 5, 5, 5+
• Squat
  • 20 kg x 10 W/U
  • 40 kg x 5 W/U
  • 50 kg x 5 W/U
  • 70 kg x 5, 5, 5+
• Deadlift
  • 40 kg x 10 W/U
  • 60 kg x 5 W/U
  • 70 kg x 5 W/U
  • 80 kg x 5, 5+
• Accessories
  • Biceps
    • 8kg x 3 x 8 DB curls
    • 20 kg x 3 x 8 BB curls (alternating wide/mid/close grips)
  • Triceps
    • 60 lb x 3 x 8 cable pushdowns
    • 20 kg x 3 x 8 EZ bar extensions
  • Traps
    • 60 kg x 3 x 8-10 shrugs

 

Of course. The above outline is just for the next gym session

 

Day 1 - 23 Nov 2016
Time of day: 0600
Feeling: tired but determined

• Squat - 75 kg x 5, 5, 6
  • Warm up good.
  • Working set 75 kg.
  • 1st set good. Felt limber with a lot in the tank
  • 2nd set good.
  • 3rd set good, managed 6 reps. Could have done a couple more.
  • Increase to 80 kg next session.
• Bench - 55 kg x 5, 5, 5
  • Warm up OK.
  • Working set 60 kg.
  • 1st set OK. Definitely working hard.
  • 2nd set OK.
  • 3rd set hard. Could not have done any more reps after 5.
  • Increase to 62.5 kg next session.
• Deadlift - 100 kg x 5, 5
  • Warm up good. Worked up from 40 kg to 80 kg. Regular stance.
  • Working set 100 kg. Pulled sumo.
  • 1st set good. Felt powerful, grip strong.
  • 2nd set OK. Grip starting to slip but OK for 5 reps. Could have done one more.
  • Increase to 105 kg next session.
• No accessory work done.

Would have liked to do some accessory work but I ran out of time. Maybe I'll go 15 minutes earlier next time.

Lifts for next session will be:

• Squat - 80 kg
• OHP - 35 kg
• Barbell row - 45 kg
• Accessories if I have time.