Strength Log

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Baggo81
Posts: 17
Joined: Sat Jan 02, 2016 6:46 am

Strength Log

Postby Baggo81 » Wed Jan 06, 2016 11:04 am

This log is to keep track of my strength training which is based on Wendler 531.

Like many on here, I'm a busy parent, with a 1 year old and can work long hours. I used to spend many hours in the gym doing all sorts of stuff. However time is tight and I've become quite interested in strength training. Ive been doing 531 for a while now. Even this short workout can be a struggle sometimes with other commitments to think about. So, I'm basically going to carry on with 531 but on days I'm short on time I'll do 531 'aint doing jack', when I have more time I'll do BBB.

I like this program because I don't have to think too much. Just do what I've gotta do and leave. Plus I'm always progressing. Which is something that I never concentrated on in the past.

Before Christmas I was doing OK but having not been to the gym for about a month my numbers have gone down.

Anyway

1rm's
Press 48kg
Deadlift 115kg
Bench 76kg
Squat 65kg (I think)

Yeah some of these numbers are crap but they can only get better!!!!




Baggo81
Posts: 17
Joined: Sat Jan 02, 2016 6:46 am

Re: Strength Log

Postby Baggo81 » Wed Jan 06, 2016 11:06 am

Bench day

54kg for 12 reps

1Rm = 76kg

Baggo81
Posts: 17
Joined: Sat Jan 02, 2016 6:46 am

Re: Strength Log

Postby Baggo81 » Fri Jan 08, 2016 11:18 am

Squat day

50kg for 14 reps

1Rm = 73kg

Baggo81
Posts: 17
Joined: Sat Jan 02, 2016 6:46 am

Re: Strength Log

Postby Baggo81 » Sat Jan 09, 2016 8:56 am

Week summary

Got back into the swing of things. Have been thinking of a long term plan.

Jan-mar
Aint doing jack and BBB

Mar-may
Introduce Olympic lifts and rotate 531 and olys

My training for the foreseeable can only be 30 minute sessions but I can do this pretty much everyday so hopefully in the long term it will pay off.

Baggo81
Posts: 17
Joined: Sat Jan 02, 2016 6:46 am

Re: Strength Log

Postby Baggo81 » Sat Jan 09, 2016 9:04 am

Goals

Bench - somewhere near 1.5x bodyweight
Press - somewhere near 1x bodyweight
Deadlift - somewhere near 1.5x bodyweight
Squat - somewhere near 1.5x bodyweight

I'm sitting around 90kg so

Bench 135kg
Press 90kg
Dead 135kg
Squat 135kg

If I can hit these numbers by the end of the year I'll be happy. Next year will see adding 0.5 onto each one.

Baggo81
Posts: 17
Joined: Sat Jan 02, 2016 6:46 am

Re: Strength Log

Postby Baggo81 » Sat Jan 09, 2016 10:34 am

Press day

37kg at 12 reps

1Rm = 52kg

+4kg

Got time to do BBB so..

5x10 at 20kg done

Baggo81
Posts: 17
Joined: Sat Jan 02, 2016 6:46 am

Re: Strength Log

Postby Baggo81 » Mon Jan 11, 2016 3:56 pm

Deadlift day

88kg at 11 reps

1Rm = 120kg

Time for BBB....

4x10 @ 46kg

Stopped at 4 sets as I was feeling it a bit too much. Being sensible!

Baggo81
Posts: 17
Joined: Sat Jan 02, 2016 6:46 am

Re: Strength Log

Postby Baggo81 » Thu Jan 14, 2016 12:55 pm

Bench day

58kg @ 11 reps

1Rm = 79kg

BBB

30kg 5x10

Done

Baggo81
Posts: 17
Joined: Sat Jan 02, 2016 6:46 am

Re: Strength Log

Postby Baggo81 » Fri Jan 15, 2016 9:49 am

Squat day

56kg @ 12 reps

1Rm = 78kg

BBB

3x10 at 30kg

Stopped at 3, feeling it...

Baggo81
Posts: 17
Joined: Sat Jan 02, 2016 6:46 am

Re: Strength Log

Postby Baggo81 » Mon Jan 18, 2016 5:16 pm

Press day

39kg @ 11 reps

1Rm = 53kg

BBB

5x10 at 20kg done


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