the purplejesus strength log

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the purplejesus strength log

Postby purplejesus » Wed Mar 09, 2016 3:41 pm

Looking to get some major strength gains and, in the process of it, add some meat to my skinny noodle arms. The goal is to look and perform better in the sack...

This log will be updated regularly and I will post my workouts here in order to hold myself accountable for long-term progress (something I've previously failed to commit to in previous strength training endeavors).
purplejesus
 
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Re: the purplejesus strength log

Postby johnnypain » Wed Mar 09, 2016 6:14 pm

Welcome to the board.
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Re: the purplejesus strength log

Postby purplejesus » Wed Mar 09, 2016 11:52 pm

Thanks. This will be my first time running a log, and the first time that I attempt to stay active in an online community. I read Greyskull LP second edition and your invitation to join the forum was quite compelling.

Stats from starting point:

- Age: 24
- Height/Weight: 196cm/90kg
- HB Squat: 3x5 (90kg)
- Bench: 3x5 (80)
- Press: 3x5 (50)
- Deadlift: 1x5 (130)
- Chin-ups: 14


Due to time constraints -- I study during the weeks and work during the weekends -- I am only able to workout Tuesday-Friday. I therefore designed the following variation:

Tuesday
Press: 2x5, 1x5+
Squat: 2x5, 1x5+
Chin-ups: 2x5, 1x5+
Triceps: 2x8-10

Wednesday
Deadlifts: 1x5+
Glute press: 3-4x8-10 (yes, THE machine girls use to "tone" their butts but which is awesome for stuff...)
Rear-delts: 2x8-10

Friday
Bench: 2x5, 1x5+
Squat: 2x5, 1x5+
Rows: 2x5, 1x5+
Biceps: 2x5, 1x5+

What are your initial reactions? I know there is a 2-day a week workout laid out in the book. Yet I'm really keen on the idea of squatting twice per week in order to help drive up my measly squat more. I am open to any and all suggestions.

I'll be clean bulking throughout this ordeal. My goals -- as of 9/03/16 -- are to weigh ~100kg and lift a lot more than I currently do (bench: 5x100kg, squat: 1x140kg, deadlift 1x180kg).

On a side note, I'm a huge NFL buff and am currently going through a sort of withdrawal as the offseason progresses. I literally can't wait for regular season again. Oh, and also I'm a European. I know that might not be ideal... But I think there's hope?
purplejesus
 
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Re: the purplejesus strength log

Postby purplejesus » Sat Mar 12, 2016 7:18 pm

This week's workout (Week 1, March 12)

Tuesday:
Press: 2x5, 1x8 (50kg)
Squat: 2x5, 1x8 (80kg)
Chin-ups: 2x5, 1x7 (7.5 kg)
Tricep press downs: 2x8 (20kg)

Wednesday:
Deadlifts: 1x5 (130)
Glute press: SKIPPED
Rear delt flyes: 2x8 (7kg)

Friday:
Bench: 2x5, 1x8 (80kg)
Squat: 2x5, 1x8 (82.5kg)
DB rows: 2x5, 1x8 (40kg)
DB Bicep curls: 2x8 (15kg)

Additional comments: Felt very good. Took it easy, didn't push myself and focused on form. Diet is on point. Calories and macros have been calculated to an ~exact degree. I do, however, have an inconsistent sleep schedule due to work commitments. But I try to wake up at 7 am and take a nap during midday. Bedtime varies but usually 9-10pm on weekdays and 12-1 am on weekends.
purplejesus
 
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Re: the purplejesus strength log

Postby purplejesus » Fri Mar 18, 2016 7:25 am

Second week's workout (Week 2, March 18)

Tuesday:
Press: 2x5, 1x7 (51kg)
Squat: 2x5, 1x6 (85kg)
Chin-ups: 2x5, 1x7 (10 kg)
Tricep press downs: 2x9 (20kg)

Wednesday:
Deadlifts: 1x5 (132.5)
Glute press: 2x8 (55lbs/kg?)
Rear delt flyes: 2x8 (8kg)

Friday:
Bench: 2x5, 1x8 (81kg)
Squat: 2x5, 1x5 (87.5kg)
DB rows: 2x5, 1x7 (42.5kg)
DB Bicep curls: 2x9 (15kg)

Additional comments: This week felt good. Squats are developing nicely. I learnt that it's much harder to bang out as many reps on my final set as I would like to without sacrificing good form. But again, gently greasing the groove is the key here. I also tried out fractional plates for the first time; hence why AMRAP sets look so similar for press and bench compared to last week. As for my recovery issues, I'm running an improved sleep schedule. I get up early, train and then in the evening I feel naturally tired around 8-9pm. Yet I still have a long way to go in order to get my recovery business in order... This weekend is going to be hectic at the company. Sigh.
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