AOMs training log

[aom91]

I'll be keeping track of my training here. It's easier than writing it down anyway.

I started lifting late last year and I'm seeing good improvements. The goal is to get as strong as possible while keeping my weight or even lowering it. Monday is Squats and legs supplements; Tuesday is Bench, chest and shoulders; Thursday strongman and Friday Deadlift and back supplements. Core on any day I feel like
I'l start posting the routine from next Monday.

Current max lifts are:
Squat: 335
Bench Press: 255
Deadlift: 420
Power Clean: 205
Power Snatch:135 x 3

Peace.

 

[pepepe]

I'll be keeping track of my training here. It's easier than writing it down anyway.

I started lifting late last year and I'm seeing good improvements. The goal is to get as strong as possible while keeping my weight or even lowering it. Monday is Squats and legs supplements; Tuesday is Bench, chest and shoulders; Thursday strongman and Friday Deadlift and back supplements. Core on any day I feel like
I'l start posting the routine from next Monday.

Current max lifts are:
Squat: 335
Bench Press: 255
Deadlift: 420
Power Clean: 205
Power Snatch:135 x 3

Peace.

whats your weight?

 

[aom91]

Currently, I weigh 246lbs. Hope to get it back under 220 next year.

 

[aom91]

So Legs Today

Squat
warm up
88lbs x8
135x5
155x5
185x5
225x2
working sets
240 for 5x5

Front Squats
185 for 5x3

Stiff Legged Deads
225 for 3 x 8

Calf Raises 450 for 3x15

Thats is today. Gym is closed tomorrow so nothing tomorrow.

 

[aom91]

So had a combo day today, both lower body and upper body.
Lower Body
Squats
warm up
135 for 2 sets of 5 reps
working sets
185 for 3x10

Front Squats
135 for 3x8

Upper Body
Push Presses
135 for 2x5
135x4

Seated Military Press (machine that you load with plates, I don't know the name)(did a suprisinly large amount of weight)
warm up
160x5
working sets
250x5
340x5
430x5(assisted)
410x3(assisted)

Thats it. Very intense as the breaks for like 2 minutes.

Don't know if I will be lifting tomorrow. Too tired.

 

[aom91]

Today, Deads

warm-up
50kx5reps
70kx5reps
100kx5reps
woking sets
120kx6
120kx6
130kx6
140kx6

Later that day
Stiff-legged deads
same warm up as above with the addition
120kx12
working sets 130x3sets of 12 reps

Seated LEg Curls
2 dropsets.

 

[aom91]

Upper body, Heavy Bench


Brench Press (just getting back into it)
warm up
bar x 8
135x5
155x5
185x5
working sets
205x5
215x3
225x4

Shoulder Press
154x5sets of triples

Incline dumbell press
warmup
35x8
45x3
working sets
70 for 3sets of 6
70x5

Seated Machine Flys
180x12
180x8

Dips
bodyweightx3
bodyweightx2

 

[longstretch]

Your strong as fuck. I noticed you use high volume with very heavy weight, if your accustomed to this than fine but just keep an eye on overtraining. Injuries can set you back for a long time. I still have to be careful with my shoulders.

 

[aom91]

Thanks bro. I've been doing this pretty much since I started lifting and I just keep on gaining. I try to keep everything in balance, but I think sooner or later I am going to fuck up my back. My upper back is probably the weakest part of my body now.

 

[aom91]

On the 11th,
Power Cleans
warm ups
bar x 5
110x5
135x5
working sets
185 for 4 sets of triples
205x1 (the other two atempts I got the bar to my nipple height but I was too tired to get under the bar)

Power Snatch
warmup
bar x 5
50k for 3
working sets
60k for 3 sets of triples

 

[aom91]

So yesterday.

Power CLeans
warm up
50k for 5
60k for 5
working sets
80k for 5 sets of 3

then 90k for a single
then 100k for a max

Front squats
warm up
60k for 3
working sets
3 sets of triples at 80k
1x3 at 90k
1x2 at 100k

Calf Raises
4x15 at 360lbs

 

[aom91]

Upper Body today

Seated Machine Press
warm up
1plate a side for 8
2plates per side for 8
working sets
3plates per side for 6
3plates+25 for 6
+35 for 6
4plates for 6

Incline Dumbell Press
warm up
30x8
50x8
working sets
70x6 for 2 sets
75x6
80x5

Speed Bench
155x8sets of 3 (45 secs rest)
for fun 135x20

Lateral Raises
15lb for 2 sets 15

Cable Fly SS w/ Reverse Flys
180x8/70x8 for 3 sets.

 

[aom91]

Today, Legs

Bike for a couple minutes (so long since I done that)

Front Squat (need to get my quad strength up)
warm ups
40k for 5
60k x 5
working sets
85k got 10 sets of triples

Power Cleans
warm up
40k x 5
60k x 5
working sets
85k x 2sets of triples
90k x3
95k x3
100k x 1 (gave up on the second rep)

Calf Raises
390lbs x 3 sets of failure

 

[aom91]

Weight down to 233 now.

Yesterday. Deads and back supps

Deadlifts
warm up (everthing for 5 reps)
60k
80k
100k
120k
working sets
140k for 3 sets 8
140k for 4
I feel like I can pull a 450-500 dead soon.

Stiff legges deads of 4 inch blocks
100k for 8
100k x2

Seated Rows
warm up
50x8
100x8
working sets
130x8
150x6
150x5

Lats Pulldowns
warmup
80x5
110x5
working sets
120x8
150x8
160x5
170x5

Machine Reverse Flys
80x8
100x sets of 8 reps
__________________

 

[longhorns87]

looks good...

deadlifting 5 plates is a good feeling and a good goal to shoot for