Exercise log and training plan

Exercise 0 1 2 3
Squat low bar 170 x 3

Front Squat 140 x 1
Deadlift 230 x 2
Push press 110 x 1
Strict 90 x 1
Log 92 x 1
axel 110 x 1
Farmers 100/hand
26
start working doctor august 3rd Squat 200
Front Squat 160
8 week block to start push press 120
deadlift 250
Squat rack slingshot
barbell bands
210kg plates
10 inch log
ssb bar
ez curl bar
dumbell 25kg x 1
3 x week squat patella tendon
sleep 5-7 hours

struggle to get to sleep
diet 4 meals / day

protein/carbs/veg
cheat meals pizza/chinese
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Order Exercise Name Rep type Sets / Tempo
Week Reps / Time RPE
B. Part Variation Stance & Grip Time E -
Phase Session
Intensification 1
A1 Push Press 1 10 6 10
2 10 6 10
A2 Pullups 1 100 total reps 9 15
2 100 total reps 9 11
B Rear Delt Swing 1 60-30-10 7 1
2 60-30-10 8 1
Phase Session
Intensification 1
A1 Push Press 3 6 x 15, x 10 8 7
4 5 x 17, 1 x 15 8 6
A2 Pullups 3 10 9 10
4 10 9 10
4 60-30-10 9 1
Phase Session
Intensification 1
A1 Push Press 5 5 x 17, 1 x 15 8 6
6 20 5
A2 Pullups 5 10 10 10
6 10 10
6 60-30-10 1
Tempo Reps / Set Weight (kg) / Set
Rest (s)
I - C - I 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5
as need 10 10 10 10 10 10 10 10 10 10 65 65 65 65 65
as need 10 10 10 10 10 10 10 10 10 10 65 65 65 65 65
as need record # sets 15 sets
as need 10 10 10 10 10 10 10 8 8 7 7 BW BW BW BW BW
N/A 60 30 10 15
N/A 60 30 10 17.5
as need 15 15 15 15 15 15 10 65 65 65 65 65
as need 17 17 17 17 17 15 65 65 65 65 65
as need 10 10 10 10 10 10 10 10 10 10 Bw Bw Bw Bw Bw
N/A 60 17.5
N/A 60 20
as need 17 17 17 17 17 15 65 65 65 65 65
as need 65 65 65 65 65
as need Bw Bw Bw Bw Bw
N/A 60 20
N/A 22.5
Weight (kg) / Set
Notes about session
6 7 8 9 10 11 12
Lift 1RM (kg) Total Reps

65 65 65 65 65 Managed all set well and felt good 110.00 100.00
65 65 65 65 65 Sets felt comfortable, got through session much quicker than last week 100.00
Took 15 sets to complete averaged around 7 reps each set 0.00
BW BW BW BW BW BW 11 sets 100.00
15kg, 7.5kg. 4kg 100.00
17.5, 10, 5 100.00

65 65 110.00 100.00
65 100.00
Bw Bw Bw Bw Bw stuggled to keep pure sets of 10, had to take little break in sets6-10 100.00
Bw Bw Bw Bw Bw Struggled with these this week, had to break down sets after set 5 100.00
60.00
60.00

65 110.00 100.00
0.00
Bw Bw Bw Bw Bw 100.00
Bw Bw Bw Bw Bw 0.00
60.00
0.00
Set Specific Percentages
Total Reps Total Kg Average Kg Average % 1 2 3 4 5 6 7 8
100.00 6500.00 65.00 59.09% 59.1% 59.1% 59.1% 59.1% 59.1% 59.1% 59.1% 59.1%
100.00 6500.00 65.00 #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!
0.00 #VALUE! 0.00 #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!
100.00 #VALUE! #VALUE! #VALUE! ### ### ### ### ### ### ### ###
100.00 6500.00 65.00 59.09% 59.1% 59.1% 59.1% 59.1% 59.1% 59.1% 59.1% 0.0%
100.00 6500.00 65.00 59.09% 59.1% 59.1% 59.1% 59.1% 59.1% 59.1% 0.0% 0.0%
ercentages
8 9 10 11 12
59.1% 59.1% 59.1% 0.0% 0.0%
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ercentages
8 9 10 11 12
0.0% 0.0% 0.0% 0.0% 0.0%
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ercentages
8 9 10 11 12
0.0% 0.0% 0.0% 0.0% 0.0%
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Order Exercise Name Rep type Sets / Tempo Reps / Set
Week Reps / Time RPE Rest (s)
B. Part Variation Stance & Grip Time E - I - C - I 1 2 3 4 5 6
Phase Session
Intensification 1
A1 Snatch Deadlift 1 2 5 5 10 2 2 2 2 2
2 2 6 3 10 2 2 2
A2 Deadlift 1 4 5 5 10 4 4 4 4 4
2 4 5 3 10 4 4 4
A3 Nordic Curl Progressions 1 6 8 5 180 6 6 6 6 6
2 6 8 3 180 6 6 6
Phase Session
Intensification 1
4 2 7 3 10 2 2 2
A2 Deadlift 3 4 5 5 10 4 4 4 4 4
4 4 6 3 10 4 4 4
4 6 9 3 180 6 6 6
Phase Session
Intensification 1
6 2 3 10
A2 Deadlift 5 4 6 5 10 4 4 4 4 4
6 4 3 10
6 6 3 180
Reps / Set Weight (kg) / Set
Notes about session
7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
Lift 1RM (kg)

120 120 120 120 120 Complete
140 140 140 Complete
120 120 120 120 120 Complete
140 140 140 Complete
Bw Bw Bw Bw Bw Only managed controled eccentric scaled
Bw Bw Bw Started sracking plates to use for progression, not a very big range of motionbut i struggle to manage the reps
Lift 1RM (kg)

120 120 120 120 120 tried to slow down set up and keep back straighter
140 140 140
120 120 120 120 120
140 140 140
Bw Bw Bw Bw Bw High stack of plates, will work on not using hands

Bw Bw Bw Still high stack, working on controlling and getting form right
Lift 1RM (kg)

140 140 140 140 140
160 160 160
140 140 140 140 140
160 160 160
Bw Bw Bw Bw Bw
Bw Bw Bw
Lift 1RM (kg) Total Reps Total Kg Average Kg Average % 1 2 3 4 5 6 7 8 9 10 11
10.00 1200.00 120.00 #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!
30.00 #VALUE! #VALUE! #VALUE! ### ### ### ### ### #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!
18.00 #VALUE! #VALUE! #VALUE! ### ### ### #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!
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Phase Session
Intensification 1
A Push Press technique work 1 3 4 8 <60 3 3 3 3 3 3
2 3 4 6 <60 3 3 3 3 3 3
B Meadows Row 1 8 8 3 180 8 8 8
heavy as you can 2 6 8 3 180 6 6 6
C External Rotations 1 12 - 15 6 3 120 15 15 15
elbow on knee 2 12 - 15 6 2 120 15 15
Phase Session
Intensification 1
4 3 6 6 <60 3 3 3 3 3 3
B Meadows Row 3 8 8 3 180 8 8 8
heavy as you can 4 6 9 3 180 6 6 6
elbow on knee 4 12 - 15 6 2 120 15 15
Phase Session
Intensification 1
6 3 6 <60
B Meadows Row 5 8 9 3 180 8 8 8
heavy as you can 6 6 - 8 3 180

elbow on knee 6 12 - 15 2 120
Notes about session
7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
Lift 1RM (kg)

3 3 60 60 60 60 60 60 60 60 Completed
65 65 65 65 65 65
45 45 45 3x8 45kg added you 20kg bar

50 50 50
5 5 5 Completed
6 6
Lift 1RM (kg)

3 3 65 65 65 65 65 65 65 65
75 75 75 75 75 75
50 50 50
55 55 55
6 6 6
7 7
Lift 1RM (kg)

3 3 75 75 75 75 75 75 75 75
80 80 80 80 80 80
55 55 55
60 60 60
7 7 7
8 8
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Phase Session
Intensification 1
A1 Front Squat 1 4 7 5 20 4 4 4 4 4
2 4 7 3 20 4 4 4
A2 Back Squat 1 8 7 5 180 8 8 8 8 8
2 8 7 3 180 8 8 8
Phase Session
Intensification 1
A1 Front Squat 3 4 8 5 20 4 4 4 4 4
4 4 8 3 20 4 4 4
A2 Back Squat 3 8 8 5 180 8 8 8 8 8
4 8 8 3 180 8 8 8
Phase Session
Intensification 1
A1 Front Squat 5 3 8 5 10 3 3 3 3 3
heels elevated 6 3 3 10
A2 Back Squat 5 3 6 5 10 3 3 3 3 3
heels elevated 6 3 3 10
A3 Back Squat 5 3 7 5 180 3 3 3 3 3
no heel elevation 6 3 3 180

Notes about session
7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
Lift 1RM (kg)

100 100 100 100 100 This was exhausting my lower back was so tired by the end but completeled all reps and sets
110 110 110 This felt easier than the session last week but i think thats because of the lower amount of sets ov
100 100 100 100 100
110 110 110
Lift 1RM (kg)

110 110 110 110 110 Felt great until sets 4 and 5 and then my lower back felt tight and my legs turned to jelly
120 120 120
110 110 110 110 110
120 120 120 These felt really good considering the increase in weight, but I will switch to hihg bar from next w
Lift 1RM (kg)

120 120 120 120 120
130 130 130
120 120 120 120 120
130 130 130
120 120 120 120 120
130 130 130

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Exercise log and training plan

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Exercise log and training plan

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Exercise 0 1 2 3

Squat low bar 170 x 3

sleep 5-7 hours

diet 4 meals / day

as need record # sets 15 sets

Lift 1RM (kg) Total Reps

Lift 1RM (kg) Total Reps

Lift 1RM (kg) Total Reps

A3 Nordic Curl Progressions 1 6 8 5 180 6 6 6 6 6

A3 Nordic Curl Progressions 3 6 9 5 180 6 6 6 6 6

Lift 1RM (kg)

Lift 1RM (kg)

120 120 120 120 120

140 140 140

Bw Bw Bw Bw Bw High stack of plates, will work on not using hands

Lift 1RM (kg)

160 160 160

140 140 140 140 140

160 160 160

B Meadows Row 1 8 8 3 180 8 8 8

heavy as you can 2 6 8 3 180 6 6 6

C External Rotations 1 12 - 15 6 3 120 15 15 15

elbow on knee 2 12 - 15 6 2 120 15 15

B Meadows Row 3 8 8 3 180 8 8 8

heavy as you can 4 6 9 3 180 6 6 6

C External Rotations 3 12 - 15 6 3 120 15 15 15

elbow on knee 4 12 - 15 6 2 120 15 15

heavy as you can 6 6 - 8 3 180

Lift 1RM (kg)

45 45 45 3x8 45kg added you 20kg bar

Lift 1RM (kg)

Lift 1RM (kg)

A2 Back Squat 1 8 7 5 180 8 8 8 8 8

A2 Back Squat 3 8 8 5 180 8 8 8 8 8

no heel elevation 6 3 3 180

Lift 1RM (kg)

110 110 110

Lift 1RM (kg)

110 110 110 110 110

Lift 1RM (kg)

130 130 130

120 120 120 120 120

130 130 130

120 120 120 120 120

130 130 130

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