Hi all,
Hope everyone is doing well and progressing on their workouts. This is my training log.
Profile: Ph.D. Student, 27y, 5'6, 165lb, SBDP: 250/150/330/120. Background: Soccer through school and college, but gaining weight now.
Long-term objectives (1-2 years): get to a solid Intermediate Level in Strength & Conditioning
1. SBDP: 315/225/405/135. Maximum range of motion.
2. 10 strict Pullups, 15 strict Dips, and 1 strict Muscle-up.
3. Reduce bodyweight to 154lb.
4. Run 5k in 25 minutes, 10k in 50 minutes.
5. Fix sleep schedule and nutrition.
Operator + Black: 2-3x Strength/SE, 2-3x HIC/Endurance, and 1x Sport
Clusters:
1. Strength: Squat, Bench, Pullups/Chinups, Deadlift
2. HIC: Tempo Runs
3. Endurance: Long Runs
4. Sport: Soccer
5. Strength-Endurance: Kettlebell Swings, Clean & Press.
Pranjal's Training Log
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rawatpranjal007
- Posts: 8
- Joined: Thu Sep 15, 2022 2:39 am
Pranjal's Training Log
Last edited by rawatpranjal007 on Sat Sep 17, 2022 7:11 am, edited 1 time in total.
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rawatpranjal007
- Posts: 8
- Joined: Thu Sep 15, 2022 2:39 am
Re: Pranjal's Training Log
Weekly Update (Beginning TB Operator + Black):
S: Press 105x3x5 | Front Squat 65x3x5 | Chins 165x6x5 | Power Clean 85x3x3
M: Bench 135x1 | Swings 35x20x5
T: Bench 135x3x5 | Squat 185x3x5 | Chins 175x3x5
W: Slow Run 40m,2mi
Th: Bench 135x4x4 | Squat 185x3x5 | Chins 175x3x5 | Dead 275x1x3, Slow Run 40m, 2mi
F: Slow Run 50m, 3mi
Sa: Rest
S: Press 105x3x5 | Front Squat 65x3x5 | Chins 165x6x5 | Power Clean 85x3x3
M: Bench 135x1 | Swings 35x20x5
T: Bench 135x3x5 | Squat 185x3x5 | Chins 175x3x5
W: Slow Run 40m,2mi
Th: Bench 135x4x4 | Squat 185x3x5 | Chins 175x3x5 | Dead 275x1x3, Slow Run 40m, 2mi
F: Slow Run 50m, 3mi
Sa: Rest
Last edited by rawatpranjal007 on Fri Sep 23, 2022 9:45 pm, edited 1 time in total.
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rawatpranjal007
- Posts: 8
- Joined: Thu Sep 15, 2022 2:39 am
Re: Pranjal's Training Log
Weekly Update:
Sun: Pullups 3x5, Scapular Pullup 3x5, Dips 3x6 + Soccer - 2 Hour
Mon: Bench 135 4x4, Squat 185 3x5, Pullup 3x5, Scapular Pullup 2x5
Tue: Rest
Wed: Slow Run 50 mins + 10 mins Tempo run (4 miles)
Thurs: Squat 185 3x5, Pullup 5x5, Deadlifts 275 1x3, Dips 5x5 (Planned to bench but simply could not due to right-hand wrist pain)
Fri: Rest
Sat: Squat 185 3x5, Pullup 5x5, (Chest) Dips 6x5 (Unable to do any horizontal pushing due to wrist pain).
Did save tons of time super-setting pullups/squats and dips/deadlifts. Running is already feeling easier and I feel much better (and lighter). The simple diet of rice, meat, and veggies is also keeping weight on the lower side. In fact, it is the 2 hours of soccer that causes maximum soreness.
Sun: Pullups 3x5, Scapular Pullup 3x5, Dips 3x6 + Soccer - 2 Hour
Mon: Bench 135 4x4, Squat 185 3x5, Pullup 3x5, Scapular Pullup 2x5
Tue: Rest
Wed: Slow Run 50 mins + 10 mins Tempo run (4 miles)
Thurs: Squat 185 3x5, Pullup 5x5, Deadlifts 275 1x3, Dips 5x5 (Planned to bench but simply could not due to right-hand wrist pain)
Fri: Rest
Sat: Squat 185 3x5, Pullup 5x5, (Chest) Dips 6x5 (Unable to do any horizontal pushing due to wrist pain).
Did save tons of time super-setting pullups/squats and dips/deadlifts. Running is already feeling easier and I feel much better (and lighter). The simple diet of rice, meat, and veggies is also keeping weight on the lower side. In fact, it is the 2 hours of soccer that causes maximum soreness.
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rawatpranjal007
- Posts: 8
- Joined: Thu Sep 15, 2022 2:39 am
Re: Pranjal's Training Log
Weekly Update
S: Soccer 2hr
M: Pullup 165x5x5 | Pushups 3x8 | Dips 165x2x5 | Crow Pose 3x30s | Tuck L-Sit 3x30s
T: Off
W: Squat 135x3x5 | Chins 165x3x5 | Dips 165x3x5 | Crow Pose 2x30s | Tuck L-Sit 2x30s
Th: Bench 120x3x5 | Squat 185x3x5 | Chins 165x5x5 | Dips 185x4x5 | Crow Pose 3x30s
F: Off
Sa: Squat 185x3x5 | Chins 165x4x5 | Dips 165x4x5
Pulled a muscle in the thigh during soccer on Sunday, so did not squat heavy after.
Got wrist wraps to reduce wrist strain and ice packs for recovery; both work great!
Been enjoying the gym a lot lately - dips and isometrics!
Although, did not do the conditioning work (slow runs) as planned.
I am frustrated with my bench - stagnated at 135, drops down easily, and is always tough on shoulders and wrists. Considering swapping with weighted dips or reducing the load. Any advice on the bench?
S: Soccer 2hr
M: Pullup 165x5x5 | Pushups 3x8 | Dips 165x2x5 | Crow Pose 3x30s | Tuck L-Sit 3x30s
T: Off
W: Squat 135x3x5 | Chins 165x3x5 | Dips 165x3x5 | Crow Pose 2x30s | Tuck L-Sit 2x30s
Th: Bench 120x3x5 | Squat 185x3x5 | Chins 165x5x5 | Dips 185x4x5 | Crow Pose 3x30s
F: Off
Sa: Squat 185x3x5 | Chins 165x4x5 | Dips 165x4x5
Pulled a muscle in the thigh during soccer on Sunday, so did not squat heavy after.
Got wrist wraps to reduce wrist strain and ice packs for recovery; both work great!
Been enjoying the gym a lot lately - dips and isometrics!
Although, did not do the conditioning work (slow runs) as planned.
I am frustrated with my bench - stagnated at 135, drops down easily, and is always tough on shoulders and wrists. Considering swapping with weighted dips or reducing the load. Any advice on the bench?
Last edited by rawatpranjal007 on Sun Oct 02, 2022 4:04 am, edited 1 time in total.
Re: Pranjal's Training Log
This suggests maybe a form problem. Where does the bar touch your chest? How wide is your grip?rawatpranjal007 wrote: ↑Sat Oct 01, 2022 6:34 pm I am frustrated with my bench - stagnated at 135, drops down easily, and is always tough on shoulders and wrists. Considering swapping with weighted dips or reducing the load. Any advice on the bench?
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rawatpranjal007
- Posts: 8
- Joined: Thu Sep 15, 2022 2:39 am
Re: Pranjal's Training Log
The bar touches just above the nipple. The grip is fairly narrow - 1 inch out from the innermost marker on the barbell.
I've been retracting my shoulders, pushing my chest out (trying to get into a decline position), pushing up diagonally, and making an arrowhead of my elbows, and legs at 90' to the ground.
I began benching 8 months ago when I joined the gym for the first time. Roughly 1-2 times per week, excluding weeks off. Started at 65lb and stagnated at 135x5. I weigh 165lb, is this progress normal or too slow for the 1st year?
I do 2 sets with empty bar, 1 set at 95lb and 1 more set at 110x3 and then work sets.
Do I reduce weight and increase volume (3x8) or increase frequency to 3-4x per week?
I've been retracting my shoulders, pushing my chest out (trying to get into a decline position), pushing up diagonally, and making an arrowhead of my elbows, and legs at 90' to the ground.
I began benching 8 months ago when I joined the gym for the first time. Roughly 1-2 times per week, excluding weeks off. Started at 65lb and stagnated at 135x5. I weigh 165lb, is this progress normal or too slow for the 1st year?
I do 2 sets with empty bar, 1 set at 95lb and 1 more set at 110x3 and then work sets.
Do I reduce weight and increase volume (3x8) or increase frequency to 3-4x per week?
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rawatpranjal007
- Posts: 8
- Joined: Thu Sep 15, 2022 2:39 am
Re: Pranjal's Training Log
S: Off
M: Squat 185x3x5 | Bench 115x3x5 | Chins 175x3x5,185x1x2 | Dips 175x1x5,185x1x5
T: Off
W: Squat 185x3x5 | Bench 115x3x5 | Chins 175x4x5 | Dips 185x4x5,190x1x5
Th: Power Clean 85x4x1,95x5x1,100x4x1 | Front Squat 115x3x5 | Press 100x1x5,115x2x1
F: Tempo Run, 5mi, 1hr
Sa: Chins 175x5x5 | Dips 190x5x5 | Wall Handstand 3x20s | Hanging L-sit 3x20s
Body comp scan shows declining %BF (26->21) and declining weight (->163); as planned. My sleep schedule is utter trash, though.
M: Squat 185x3x5 | Bench 115x3x5 | Chins 175x3x5,185x1x2 | Dips 175x1x5,185x1x5
T: Off
W: Squat 185x3x5 | Bench 115x3x5 | Chins 175x4x5 | Dips 185x4x5,190x1x5
Th: Power Clean 85x4x1,95x5x1,100x4x1 | Front Squat 115x3x5 | Press 100x1x5,115x2x1
F: Tempo Run, 5mi, 1hr
Sa: Chins 175x5x5 | Dips 190x5x5 | Wall Handstand 3x20s | Hanging L-sit 3x20s
Body comp scan shows declining %BF (26->21) and declining weight (->163); as planned. My sleep schedule is utter trash, though.
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rawatpranjal007
- Posts: 8
- Joined: Thu Sep 15, 2022 2:39 am
Re: Pranjal's Training Log
S: Slow Jog 4mi,1hr
M: Squat 185x5x5 | Chins 175x5x5, 165x1x5 | Dips 190x3x5, 165x2x6
T: Slow Jog 4mi,1hr
W: Power Clean 65x5,85x5,95x5 | Deadlift 225x2x5 | Press 95x5x5
Th: Off
F: Squat 195x3x5 | Press 105x3x5 | Dips 165x5 | Chins 165x5 | Power Clean 95x5 | Power Snatch 45x2
Sa: Tempo Run 5mi, 1hr10min
I begin workouts with stretching (wrist circles, deep squats, etc.) and skill work (handstand or hanging L-sits). Press went up slightly by simply holding a deep breath and doing all 5 reps.
M: Squat 185x5x5 | Chins 175x5x5, 165x1x5 | Dips 190x3x5, 165x2x6
T: Slow Jog 4mi,1hr
W: Power Clean 65x5,85x5,95x5 | Deadlift 225x2x5 | Press 95x5x5
Th: Off
F: Squat 195x3x5 | Press 105x3x5 | Dips 165x5 | Chins 165x5 | Power Clean 95x5 | Power Snatch 45x2
Sa: Tempo Run 5mi, 1hr10min
I begin workouts with stretching (wrist circles, deep squats, etc.) and skill work (handstand or hanging L-sits). Press went up slightly by simply holding a deep breath and doing all 5 reps.
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rawatpranjal007
- Posts: 8
- Joined: Thu Sep 15, 2022 2:39 am
Re: Pranjal's Training Log
S: Football 2hr | Power Clean 95x6,105x2 | Dips 165x5,190x3x5 | Chins 175x3x5
M: Power Clean 95x5 | Press 95x5x5 | Front Squat 95x3x5 | Chins 165x3x5
T: Off
W: Chins 165x5,175x2x5,180x2x5 | Squat 195x2x5,205x5 | Dips 165x5,190x2x5,195x2x4
Th: Off
F: Squat 205x3x5 | Chins 165x5x5 | Decline Pike Pushups BWx5x5
Sa: Off
M: Power Clean 95x5 | Press 95x5x5 | Front Squat 95x3x5 | Chins 165x3x5
T: Off
W: Chins 165x5,175x2x5,180x2x5 | Squat 195x2x5,205x5 | Dips 165x5,190x2x5,195x2x4
Th: Off
F: Squat 205x3x5 | Chins 165x5x5 | Decline Pike Pushups BWx5x5
Sa: Off