Welcome to this week’s Training Log thread

Use this space to:

  • Share your recent workouts

  • Reflect on what went well (or didn’t)

  • Track PRs, new programs, deloads, or changes

  • Stay accountable with your training

  • Ask for tips on progression or programming

  • exasperation@lemmy.dbzer0.comEnglish
    2·
    35 minutes ago

    Week 3 of 5/3/1 with training maxes of deadlift/squat/bench of 385/335/180 lbs.

    I was coming off of some mild illness that left me with no appetite all weekend, and I was definitely dehydrated coming into the week.

    Deadlift: I hit 5 reps of 370 lbs on my 1+ set. Didn’t love that, but I went for a joker set anyway and did 2 reps of 405.

    Squat: Warmed up with the wrong bar (25 kg instead of 45 lbs), started to get confused why it felt so heavy on my 5-rep set. Double checked and switched over to a 45-lb bar. For my 1+ set, I did 6 reps of 320 lbs, then a joker set of 3x350.

    Bench: Did 5x170 on my 1+ set, did a joker set of 2x190. Felt ok. Accessory work after felt pretty good, though. Not sure what to make of that.

    Overall, I’m a little bit disappointed with the reps I managed on these workouts. Can’t tell how much was loss of sleep, dehydration, illness, whatever, but I think I wasn’t 100% this week. Still, I think I’m ready to try to move up by 20 lbs on deadlift/squat training max and 10 lbs on bench, as I recover and should feel much better next week than I did this week.

  • The Giant Korean@lemmy.worldEnglish
    3·
    14 hours ago

    So my coach told me that my snatches were so slow that they might get red lights in competition 😂 so that was encouraging. Guess I need to work on my speed under.

    I did 4x4 front squats with 82kg last week. I’m building my squat back up after multiple issues, starting with a quad tear about 7 years ago. Hopefully I can get it back up to a decent level soon.

  • shittydwarf@sh.itjust.worksOPMEnglish
    3·
    2 days ago

    Tactical Barbell Grey Man w4d1

    Behind the neck press 4 x 8 @ 100lbs
    Back extension 4 x 12 @ 45lbs
    Dumbbell shrug 4 x 12 @ 65lbs
    Incline dumbbell row 4 x 12 @ 50lbs
    Incline dumbbell curl 4 x12 @ 30lbs

    I tweaked my back on the weekend so decided to pass on deadlifts and did back extensions instead

    • Francois@lemmy.caEnglish
      2·
      9 hours ago

      What’s the standard way of noting down the weight of the exercises. Should you take the bar’s weight into account?

      I’ve been ignoring the bar’s weight and only adding the plates on one side because I find it simpler, but my friend told me that was insane so idk.

      • exasperation@lemmy.dbzer0.comEnglish
        2·
        49 minutes ago

        Standard way to talk about weight includes the bar weight (usually 45 lbs or 20 kg, but I’ve seen others out there).

        It’s not a big deal when you’re just tracking your linear progress, as long as you’re consistent, but it’s still helpful to include the bar weight when talking to other people (who will expect the bar weight to be included), and if you get later into more advanced lifting programs that prescribe certain percentages of some reference weight.

        Barbell arithmetic becomes second nature after you’ve been doing it a while, too.

      • shittydwarf@sh.itjust.worksOPMEnglish
        1·
        5 hours ago

        It includes the bar weight, a lot of apps will have plate calculators for you until you get better at plate math. But if it’s not broken…