Our Training Log

[Mighty_Oak]

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This is where we post our hard work during training. This is not meant to be a pissing contest but rather to share ideas with regard to the different types of programming that we have and also to serve as an inspiration to one another with our amazing lifts!

I'm into strength training/Powerlifting type of training since I've been always obsessed with being one of the strongest Mo' Fo' to ever walked the face of this earth. The only exception to this program is my chest since I was not blessed wit awesome chest genes so my chest development is really lagging behind.

Let's get the ball rolling. This were for the last 3 training days. I employ different programs on different lifts that's why it doesn't look "standard".

Deadlift- DE Day 60% of my 1RM (Conjugate Method)
100x10, 200x5, 265x6x2

Deficit DL's (2" plate)
265x6x3

Good Morning's
85x6, 105x6, 125x6, 145x6, 165x6

DB Kroc Rows
100lb DB'sx15, x11, x10, x10

Leg Curls
40x10, 60x10, 70x8 (already cramping)


OHP- Wendler 531 Week 3

WU YTWL's 45x10, 65x8
105x5, 125x3, 145x6 (wrong weight nagkamali ng computation should've been 140 only)

95x10, x8, x7, x6

DB lateral raise
20x10, 30x10, 35x9, 40x8

Bent over lateral raise
40x10, 50x3x10

Face Pulls
100x4x15

*Estimated 1RM for OHP now at 174lbs. Good gains for just 2mos of 5/3/1, 26lbs to go to reach my goal.


WU YTWL's, shoulder rotations

Incline DB Press
20x15, 40x10, 60x10, 80x8, 90x6,x6 (max weight in my gym up to 90lbs lang ang heaviest DB's)

Flat DB Press
80x8, x7, 7x, x8

Dips
BWx12, 8, x10, x10

DB Flyes
20x10, 25x10, 30x10

Ladder Push up's
3 different heights 4 sets to failure on each height.

Bizepts Curlz (Using Oly Bar)
70x10, 85x10, 105x6, x8

DB Hammer Curlz
35x10, 40x10, 50x2x8

DB Concentration Curlz (trading arms no rest)
35x10, 30x10, 25x11, 20x13

[Mighty_Oak]

WU: Did a lot of hip mobility, ankle mobility and calf stretches.

Box Squat
105x10, 145x5, 185x5, 225x5, 255x5, 285x3 (weak na talaga bwiset na injury to)

Leg Press
200x15, 300x10, 400x10, 500x10, 600x10

Leg Curls
40x10, 60x10, 80x2x8

Leg Extension
80x10, 120x10, 155x10, 190x8

Calf Raise (Leg Press)
280x15, 360x15, 440x15, 500x15, 520x15

[goryo13]

that's some mighty numbers bro! where do you train with them box for squats?

[Mighty_Oak]

Thanks Bro but not yet where I want it to be since I'm still nursing an injury which is most likely a hip impingement. I used to do 315 x 3 but after having this injury I can't seem to progress anymore.

I'm training here in Manila, using a make shift 12' box. I'm using the conjugate method of training since I'm into strength training.

I understand and know how to speak bisaya since I stayed in Cebu for about 2 months and my mother is from Zamboang but my lolo is originally from Carcar, Cebu. Lisod lang i-type basig ma wrong spelling! haha

[ekzchan]

Nice thread. Mayta lang nay definition of terms pud unta para makasabot pud ang uban newbies, like me, sa inyo gipost. though nakasabot ko gamay. hehe.

[Mighty_Oak]

^Like what terms bro?

[ekzchan]

like Conjugate Method (also the other methods), 1RM, DE, WU YTWL, OHP, etc.

[Mighty_Oak]

like Conjugate Method (also the other methods), 1RM, DE, WU YTWL, OHP, etc.

Conjugate Method is a system of training developed by Russians mainly for building strength.
1RM- one rep max
DE- Dynamic Effort Day
WU- Warm Up
YTWL- Is YTWL it's a warm up/rehab exercise for your shoulders
OHP- Over head Press or Military Press

[Mighty_Oak]

Logging today's training. Hope others will share.

Was supposed to do DL's today but lower body is very sore from yesterday's training so did direct arm work instead since it's been a while when I dedicated a training day for arms. Kaso medyo umaarte yung rayuma ko kanina sumasakit yung left hand ko pati joints sa wrist on both hands so gotta work through the pain.

CGBP
45x10, 85x8, 105x5, 145x5, 185x5, 215x4 (PR)

Bench Dips
BW+40lbs plate x 15, BW+80lbsx10, BW+120lbsx10, BW+160lbsx10 (drop sets), BW+120lbsx10, BW+80lbsx8, BW+40lbsx10, BWx10

Overhead DB Triceps Extension
60x10, 70x2x8, 80x8

Rolling Triceps Extension
20x10, 25x3x8

DB Hammer Curls
35x10, 40x10, 45x10, 50x10

Plate Hammer Curls
40lb plate x4x15 (30 sec rest)

*Can't do any other biceps exercise due to my wrist.

[vern]

If you like to keep a log of your training, you might want to check out this thread. It's how I log my training along with a few other friends.

https://www.istorya.net/forums/fitnes...l-fitness.html