this post was submitted on 26 May 2025
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Weekly Training Log - May 26, 2025 (sh.itjust.works)
submitted 5 days ago by shittydwarf@sh.itjust.works to c/Weightroom@sh.itjust.works
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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

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[–] TheGiantKorean@lemmy.world 2 points 1 day ago* (last edited 1 day ago)

My coach will be adding an Oly day into my program, and she'll likely put me through a squat cycle, so I need to change my routine around a bit to add in the BB work. Mon and Fri will be squat days, and I'm guessing Wed will be light/technique work. I've settled on doing two-a-days on Mon and Fri (Oly morning, full body BB evening) - this is flexible enough that I can move my BB sessions to Tues and/or Sat as time and energy permits. I'll need to limit lower body accessory work to maintenance levels (like a set or two of each movement at RPE 6-7) but I think this will be doable. The other option is 3 BB sessions of push/pull/legs in the evenings on Mon, Wed, and Fri (or Tues, Thurs, and/or Sat morning). I just need to try some setups out and see what works.

I hit 120kg x 10 on kickstand RDLs. I want to work up to 140x5 on each leg (or whatever I can get) and then I'll just maintain that for a while.

[–] exasperation@lemm.ee 2 points 1 day ago (1 children)

@shittydwarf@sh.itjust.works has been super helpful at working through the details of switching programs.

I did my first week of a 5/3/1 this week. It was actually a good week to do so, as I was coming off of some soreness and fatigue doing a Murph workout on Memorial Day with some of my neighbors, which left me sore enough to where I was really questioning my motivation to push hard on weights. So sub-maximal sets this week were helpful, and I still got to push to failure on one AMRAP set per day:

Bench: 155 lbs x 10 reps
Squat: 285 lbs x 6 reps
Deadlift: 325 lbs x 8 reps

Overall, I feel like I was getting great bar speed on my reps, definitely had the feeling of following textbook form, despite having soreness from earlier workouts. I'm excited to see where I'll be with AMRAP sets next week and the week after.

[–] shittydwarf@sh.itjust.works 2 points 1 day ago (1 children)

I've been looking forward to this one, glad you enjoyed the first week. I know the calculators aren't totally accurate but 10 reps at 155lbs puts you around 205lbs for a 1rm, a lot more than you thought?

[–] exasperation@lemm.ee 2 points 1 day ago

puts you around 205lbs for a 1rm, a lot more than you thought?

I think 205 is about what I would have expected in a normal week. I had 180 as a 5rm last week, and the calculators put that at around a 205 1rm, too.

Still, though, this wasn't a normal week. I walked into the gym already tired and sore from doing 200 push ups on Monday (I don't think I've done 200 push ups in a day in like 15 years). So I was pleasantly surprised to be able to hammer out a 10-rep set on that one.

[–] Sergio@slrpnk.net 6 points 5 days ago (1 children)

Ugh I usually hit the gym 3 times a week but I missed last Thursday and missed today Monday bc of Memorial Day...

[–] shittydwarf@sh.itjust.works 5 points 5 days ago

Uff that guilty feeling

[–] shittydwarf@sh.itjust.works 5 points 5 days ago* (last edited 4 days ago) (1 children)

Tactical Barbell Grey Man w2d1

Behind the neck press 4 x 6 @ 100lbs
Deadlift 4 x 6 @ 275lbs
Dumbbell shrug 4 x 10 @ 65lbs
Incline dumbbell row 4 x 10 @ 55lbs
Incline dumbbell curl 4 x10 @ 35lbs

I had almost talked myself into just doing the workout tomorrow, just felt like I had no energy. But once I got moving that all went away and felt great. Funny how your mind can play tricks on you

[–] shittydwarf@sh.itjust.works 2 points 3 days ago (2 children)

Tactical Barbell Grey Man w2d2

Bench press 4 x 6 @ 190lbs
Zercher squat 4 x 6 @ 225lbs
Dip 4 x 10 @ 210 bw + 30lbs
Incline dumbbell bench 4 x 10 @ 44lbs
Pull up 4 x 10 @ 210lbs bw

The squats take a lot out of me, more than any other lift

[–] shittydwarf@sh.itjust.works 1 points 1 day ago

Tactical Barbell Grey Man w2d3

Behind the neck press 4 x 6 @ 100lbs
Deadlift 4 x 6 @ 275lbs
Dumbbell shrug 4 x 10 @ 65lbs
Incline dumbbell row 4 x 10 @ 55lbs
Incline dumbbell curl 4 x10 @ 35lbs

[–] exasperation@lemm.ee 2 points 1 day ago (1 children)

Zercher squat

What muscle/movement feels like the potential point of failure for you on these? Is it balance? Arm strength?

I've done Zerchers at 135 lbs, years ago, and it just felt super awkward, and I'm wondering whether if I got used to the movement I'd still be lagging way behind on weight from balance or arm strength.

[–] shittydwarf@sh.itjust.works 1 points 1 day ago (1 children)

It's a systemic fatigue that gases me out. There's a lot of back involved plus the squat itself, hard bracing, the works. I was thinking to maybe try front squats and see if overall it's a little bit less draining, any experience with those?

[–] exasperation@lemm.ee 2 points 1 day ago (1 children)

Yeah, I do front squats a decent amount. When I first started it took a bit of mobility work to be able to comfortably hold the bar in that position, but a few years of it being in the repertoire got that mobility/flexibility in place to where it isn't at all uncomfortable for me.

My failure point on front squats is the loss of balance on my way back up, when my legs and lower back are fatigued, where I tend to want to lean forward (which throws off my whole balance). Raising my arms/elbows higher helps, but then my arms and traps get tired. That's why I was wondering if Zerchers would be even more punishing of errors in form.

Above 200 lbs the minor imperfections in the movement really get amplified, so I appreciate that immediate feedback. I imagine Zerchers are the same way. Maybe I'll try them out next week in the gym, see if I can do a set and see how they compare to front squats.

[–] shittydwarf@sh.itjust.works 1 points 1 day ago

I always had trouble with high bar/low bar squats, getting to full depth without back pain was a problem. Zerchers are so simple, they really help teach the right squat form IMO. Just brace and sit down with it, and bonus is that going down until the bar touches your thighs ensures you're going full depth.