Lifting Log

Last modified on November 21, 2017 4:42 AM

Ideas for graphs:

  • Weekly frequency (Lifts per day per week)
  • Session weight moved
  • exercize frequency per week
  • Weight chart per session per date (Line graph, shows weight moved)
  • “Exertion” reps * sets * weight per session
  • percentage lift over time, should be percentage of 1RM, or the most lifted up to that point.

Format is sets by reps @ weight in pounds.

;;START

* 2016/03/28:
    * Deadlifts: 3x8@205
    * Bench: 1x12@95, 2x10@95
    * Meta: Backlogged from journal
* 2016/07/26:
    * Deadlifts: 4x4@275
    * Meta: Shit burns!
* 2016/07/28:
    * Back-squats: 4x4@225
    * OHP: 4x4@75
* 2016/07/31:
    * Deadlifts: 1x1@295
    * Bench: 3x6@135
    * Meta: Backlogged from journal. Sets/reps innacurate. Almost made 300lbs on deadlift.
* 2016/08/09:
    * Deadlifts: 5x4@275
    * Bench: 3x6@135, 2x10@115
* 2016/08/11:
    * Back-squats: ???x???@185
    * Meta: Backlogged from journal. "Got deep in the 185." ;;BAD
* 2016/08/23:
    * Overhead Squats: ???x???@40?
    * Meta: Backlogged from journal. Overhead squats/cleans with a rock in florida. ;;BAD
* 2016/09/04:
    * Deadlifts: 4x8@225
    * Meta: Backlogged from journal
* 2017/01/18:
    * Deadlifts: 3x8@245
    * Rows: 4x10@135
* 2017/01/19:
    * Back-squats: 5x5@185
* 2017/01/20:
    * Rows: 4x10@95
    * Deadlifts: 3x8@225
* 2017/01/21:
    * Back-squats: 2x5@205
    * Front-squats: 2x8@115
* 2017/01/23:
    * Deadlifts: 4x15@135
* 2017/01/25:
    * Back-squats: 2x12@135, 2x6@185
    * Front-squats: 2x12@95
* 2017/01/28:
    * Deadlifts: 3x1@315
    * Bench: 3x6@135
    * Back-squats: A couple singles at 225
    * Bulgarian split squats (Tried with 25lb. Dumbbells.)
    * Meta: Excited by new lifting gear at The Circuit on 17th, did a bunch of everything.
* 2017/01/29:
    * Back-Squats: 2x6@185, 2x6@205
    * Random front-squats, jump squats (at 95)
    * Meta: First day with Do-Wins, felt amazing. Better for my calf.
* 2017/02/09:
    * Back-squats: 2x5@185, 3x5@205
    * Bench: 3x10@95
    * Meta: First day after the flu. Lungs still full of garbage.
* 2017/02/11:
    * Deadlifts: 2x8@245, 1x8@295
    * OHP: 3x6@95. I AM WEAK.
* 2017/02/13:
    * Back-Squats: 3x4@225
    * Meta: Highest I've squatted in a while. Felt pretty good.
* 2017/02/15:
    * Back-Squats: 3x8@135
    * Bench: 3x10@105
* 2017/02/19:
    * Deadlifts: 1x4@315
    * Deadlifts (RDL): 2x16@135
    * Bench: 5x5@135
    * Meta: Tried to pull 365 and I injured an oblique or something. Decided to stop. Heard a click. Knee is messed up from riding fixed around on Friday, that's why no squats.
* 2017/02/21:
    * Back-Squats: 4x10@115
    * Curls: 3x24@25
    * Meta: Knee still messed up since 2017/02/17, tried to squat heavier and it felt real bad. Did some OHP with dumb-bells, too. The curls are for general arm health, tris are getting to tight.
* 2017/02/22:
    * Back-Squats: 1x1@235
    * Deadlifts: 3x24@135 (RDL)
    * Meta: Knee feeling better, esp. after warmup. Rib feeling fucked still. Worked back-squats up to 1x235, PR. Legs were fatigued from yesterday and warm up squats.
* 2017/02/24:
    * Back-Squats: Tried to do 5x5@225, but some were high and some were low.
    * Meta: Did two sets at 245, dropped down to 205 to finish the set.
* 2017/02/26:
    * Push-ups: 5x20
    * Running: 10 minutes solid, 5x sprints up a hill
    * Meta: ;;BAD
* 2017/02/27:
    * Deadlifts: 1X8@135, 2X8@225
    * Deadlifts (sumo): 2X8@225
    * Bench: 3x6@135
    * Meta: Rib feeling better, still wonky
* 2017/02/28:
    * Back-Squats: 1x8@135, 1x8@185, 3x5@225, 1x10@135
    * Meta: Tried to do 5x5 again, form started suffering so I dropped down. Low macros. Also did kickboxing later.
* 2017/03/01:
    * Rows: 2x8@95, 2x10@135
    * Tricep Pull-downs: 3x8@120
    * Deadlifts: 2x8@225, 2x4@275
    * Meta: Basically did a whole bunch of random stuff after work. Did some core, too. Rib feeling much better but not 100%.
* 2017/03/03:
    * Back-squats: 3x8@165, 2x12@165, 1x4@165
    * Bench: 3x6@135
    * Meta: HUNGEROVER POST-BIRTHDAY SQUATTIN'
* 2017/03/07:
    * Back-squats: 1x8@135, 1x8@185, 1x3@225, 1x1@275, 1x1@255, 1x2@255
    * Deadlifts: 3x10@185
    * Curls: 4x20@20-20-25-30
    * Meta: 275 felt pretty good.
* 2017/03/08:
    * Bench: 4x10@115
    * Row machine: 1x10@85, 2x10@100
* 2017/03/09:
    * Back-squats: 2x8@135, 2x8@185, 1x8@207
    * Deadlifts (RDL): 1x10@135 RDL
    * Deadlifts (sumo): 2x10@135 Sumo
    * Deadlifts (clean pull): 2x6@135 clean pulls
    * Meta: Ate a burger before going. Bad move.
* 2017/03/13:
    * Power-cleans: 2x6@95, 1x6@115, 2x1@135
    * Rows: 3x10@135
    * Bench: 3x5@135
* 2017/03/15:
    * Back-squats: 1x8@135, 1x2@225, 4x3@225
    * Deadlifts: 1x3@135, 1x3@225, 1x2@295, 1x1@315, 1x1@335, 1x3@295
    * Meta: Scaredy-cat didn't want to go higher on the back-squats. They felt alright though. Especially for still-recovering legs.
* 2017/03/16:
    * Bench: 1x8@75, 5x5@135, 2x1@165
    * Curls: 3x12@30
    * Meta: Tried to up the bench weight and it crushed me. Oops.
* 2017/03/16:
    * Back-squats: 1x10@135, 3x12@135, 2x2@225, 1x1@225
    * Front-squats: 1x8@135
    * Meta: Knee felt like garbage again today. Got better when I warmed up, but still twingey.
* 2017/03/20:
    * Power-cleans: 2x6@95, 4x1@135
    * Deadlifts: 1x6@225, 3x3@315
    * Meta: Wanted to do 3x4, but my hands were not having it.
* 2017/03/21:
    * Back-squats: 1x8@135, 1x8@185, 5x5@225
    * Front-squats: 1x6@135
    * Meta: Knee felt better after rolling it out. Fuck yeah 5x5@225, been wanting to do that forever.
* 2017/03/22:
    * Bench: 3x8@135
    * Row machine: 3x8@115
* 2017/03/23:
    * Cleans: 6x1@135
    * Deadlifts: 4x8@225
* 2017/03/24:
    * Back-squats: 3x8@135
    * Meta: Went light, 5x5@225 killed me
* 2017/03/27:
    * Back-squats: 1x5@135, 1x5@205, 3x2@245, 1x5@205
    * Box-squats: 1x5@245
    * Meta: Ate badly and climbed. Low energy. Box squats are hard.
* 2017/03/28:
    * Deadlifts: 5x5@295
    * Bench: 1x5@115, 5x5@135
    * Meta: Leg drive is SO IMPORTANT during bench. I dunno if it helped physically, but mentally it was huge. Also hands hurt from climbing yesterday so deads sucked.
* 2017/03/29:
    * Back-squats: 1x8@135, 1x5@225, 1x1@275, 3x6@185
    * Meta: Tried to go for 295, failed. Tried to hit 275 again, also failed. Squats are hard.
* 2017/03/30:
    * Bench: 3x8@135, 1x3@155
    * Plank: 1x1:00 + 45lb plate, 1x0:30 + 45lb plate
    * Meta: I've been at 135 for what feels like forever, but 155 felt really good. Don't think I could do it for more than 5 reps though.
* 2017/04/04:
    * Bench: 3x8@135
    * Back-squats: 1x8@135
    * Rows: 1x10@135
    * Meta: Did a few Cleans/Power-cleans as well. My body is fucked up from
      being dehydrated last night and the ride/race on Sunday.
* 2017/04/05:
    * Back-squats: 1x8@135, 1x8@185, 5x5@225
    * Meta: I think I'm getting sick. 225 felt pretty good otherwise.
* 2017/04/10:
    * Deadlifts: 1x8@135, 1x8@225, 2x8@275, 1x8@295
    * Bench: 2x5@135, 2x5@145, 1x5@150
    * Meta: Sinuses fucked up. Felt like they were going to explode.
* 2017/04/11:
    * Back-squats: 2x8@135, 1x6@185, 1x3@225, 1x3@245, 3x3@225
    * Meta: Still sick. Body hurts. Legs jelly. Mom's Spaghetti.
* 2017/04/13:
    * Cleans: 5x3@135
    * Deadlifts: 1x2@345
    * Meta: Cleans are garbage form. I can feel it. Randomly pulled 345 when
      this guy was there. It felt really good. I wish my clean form was better.
* 2017/04/14:
    * Bench: 1x8@135, 1x8@145, 1x8@155
    * Meta: Did a bunch of curls and rows and shit too. I don't record those
      because I don't care.
* 2017/04/17:
    * Back-squats: 1x8@135, 1x8@185, 1x5@225, 1x5@235, 1x5@225, 1x8@185, 1x8@135
    * Meta: FEELIN WEAK. No coffee this week.
* 2017/04/18:
    * Cleans: 2x3@135, 3x3@155
    * Deadlifts: 1x1@359
    * Bench: 3x8@135
    * Meta: Cleans felt p. bad. Form is hard. Bench felt great. Deadlifts were fuckaround.
* 2017/04/19:
    * Back-squats: 1x8@135, 2x8@185, 1x8@205
* 2017/04/20:
    * Deadlifts: 3x8@275
    * Bench: 3x8@135
* 2017/04/24:
    * BTN Press: 2x8@65, 2x8@85
    * Back-squats: 3x8@135
    * Meta: Race tonight.
* 2017/04/25:
    * Back-squats: 1x8@135, 1x8@185, 1x8@205, 1x8@225
* 2017/04/26:
    * Deadlifts: 1x8@135, 1x6@225, 3x8@305
* 2017/04/28:
    * Bench: 4x5@155, 1x5@135
    * Back-squats: 3x8@135
    * Meta: Won the battlekat goldsprints tonight, too. Brutal.
* 2017/04/29:
    * Cleans: 3x3@135
    * Hang cleans: 2x3@135
    * Back-squats: 2x8@135, 1x8@185, 1x8@205
* 2017/05/02:
    * Back-squats: 1x1@265
* 2017/05/03:
    * Deadlifts: 4x8@225
    * Cleans: 5x3@135
    * Meta: Clean form still terrible. Wish I had bumpers.
* 2017/05/04:
    * BTN Press: 1x8@65, 1x8@85, 3x8@95
    * Hammer curls: 3x14@30
* 2017/05/05:
    * Back-squats: 3x8@225
* 2017/05/07:
    * Cleans: 3x3@135
    * Hang-Cleans: 3x2@135
    * Deadlifts (RDL): 3x6@225, 1.5" deficit
* 2017/05/09:
    * Cleans: 3x3@135, 1x2@165
    * Back-squats: 2x2@245
    * Deadlifts: 1x1@275
* 2017/05/10:
    * Hammer curls: 3x14@35
    * Bench: 2x2@185, 3x2@165
    * Deadlifts (RDL): 3x6@225
* 2017/05/11:
    * Back-squats: 1x8@135, 1x8@205, 1x8@225, 1x6@245, 1x2@225
    * Meta: GETTIN STRONGER
* 2017/05/16:
    * Back-squats: 1x8@135, 1x5@185, 2x2@245
    * Meta: Got trapped under the weights at 255. Had to be picked up. Funny.
* 2017/05/20:
    * Back-squats: 1x8@135, 1x5@185, 5x5@225, 1x1@245
    * Bench: 5x5@135
* 2017/05/21:
    * Back-squats: 2x8@135, 1x8@205
    * Deadlifts (RDL): 3x8@225
* 2017/05/24:
    * Back-squats: 1x8@165, 3x2@245, 1x3@245
    * Cleans: 1x5@135
    * BTN Press: 1x5@65, 1x1@115, 3x6@95
* 2017/06/01:
    * Back-squats: 3x8@185
    * Meta: First day lifting with the food borne illness going on. Felt like
      absolute shit.
* 2017/06/04:
    * Back-squats: 3x8@135
    * Deadlifts: 1x6@225, 2x6@275
    * Clean Complex: 3x3@135
    * Dumbbell Bench Press: 3x12@35
    * Meta: Clean complex: Clean, front squat, hang clean, front squat.
* 2017/06/06:
    * Back-squats: 5x5@205
    * Meta: Track season is here. Did 11 miles at the track at 7 AM.
* 2017/06/09:
    * Back-squats: 2x8@135, 1x8@185
    * Deadlifts: 2x8@225, 1x8@275
    * Meta: Iceland strongman.
* 2017/06/13:
    * Back-squats: 5x5@225
    * Meta: Iceland strongman.
* 2017/06/20:
    * Deadlifts: 1x8@135, 1x5@225, 1x6@275, 2x6@295
    * Bench: 3x6@135
    * Meta: Raced short track yesterday.
* 2017/06/21:
    * Back-squats: 1x8@135, 1x5@185, 1x4@225, 1x2@225
* 2017/06/26:
    * Deadlifts: 1x8@135, 1x5@225, 1x4@274, 1x2@295, 1x1@315, 1x1@335
* 2017/06/27:
    * Back-squats: 1x8@135, 1x5@185, 1x5@205, 3x2@225
    * Bench: 1x5@135, 3x3@155
* 2017/07/05:
    * Back-squats: 3x8@135
    * BTN Press: 1x5@65, 2x5@85, 2x5@95
* 2017/07/09:
    * Deadlifts: 3x5@275, 1x1@325
    * Bench: 4x5@135, 1x5@145
* 2017/07/10:
    * Back-squats: 1x8@135, 1x6@185, 3x4@205
* 2017/07/15:
    * Cleans: 2x3155
    * BTN-Press: 5x5@95
    * Curls: 1x24@20, 1x24@25
    * Back-squats: 3x1@245
* 2017/07/17:
    * Bench: 1x8@95, 1x8@135, 1x5@145, 1x8@135
    * Seated-rows: 3x16@70
    * Meta: Did some ab-work at the end, too. Body is feeling hella fatigued.
* 2017/07/24:
    * Back-squats: 1x5@95, 1x5@135, 1x5@185, 3x5@205
    * Dumbbell Rows: 3x8@50
    * Meta: ROWS FOR SPRINTING POWER
* 2017/07/26:
    * Bench: 1x5@115, 1x2@160, 2x5@135, 1x5@145
    * Chin-ups: 3x5@160
    * Meta: Chin-ups are bodyweight.
* 2017/07/31:
    * Deadlifts: 1x5@135, 1x5@225, 1x5@275, 2x5@295
    * Chin-ups: 3x5@160
* 2017/08/01:
    * Back-squats: 1x5@135, 2x5@185, 1x5@205, 1x8@135
    * Meta: Lifting two days in a row sucks
* 2017/08/02:
    * Back-squats: 1x5@135, 1x5@185, 1x3@205, 1x3@225, 1x3@245, 1x1@225
    * Bench: 5x5@135
    * Meta: Tried 1x1@265 squat, failed
* 2017/08/07:
    * Dumbbell Snatch: 1x10@40, 1x10@50, 1x4@55
    * Deadlift: 1x5@135, 2x8@225, 1x3@315
    * Chin-ups: 3x5@160
* 2017/08/08:
    * Bench: 1x5@95, 1x5@135, 3x5@145
    * Meta: Did standing starts and flying 200s in the morning, then biked til midnight. Whadda day.
* 2017/08/15:
    * Back-Squats: 1x8@135, 1x5@185, 1x5@205, 1x2@205
    * Deadlift: 1x8@135, 1x5@225, 1x2@295, 1x6@225
    * Chin-ups: 3x5@160
* 2017/08/20:
    * Back-Squats: 1x8@135, 3x5@185
    * Bench: 1x8@95, 1x5@135, 3x5@155
* 2017/09/09:
    * Back-Squats: 1x5@135, 1x5@185, 1x5@135
    * Incline-bench: 5x5@115
    * Rack-pulls: 3x3@295
* 2017/09/10:
    * Back-Squats: 1x5@135, 1x5@185, 1x2@225, 1x2@245, 1x1@275, 1x3@305
    * Meta: Some dude helped me on the 305. China, man.
* 2017/09/17:
    * Cleans: 3x1@135, 1x1@155
    * Deadlifts: 1x8@135, 2x2@225, 1x2@275, 1x1@315, 3x1@335
    * Bench: 1x8@95, 2x5@135, 5x3@155
    * Meta: Cleans were really ugly. I need to work on form with those.
* 2017/09/19:
    * Back-Squats: 1x8@135, 1x5@185, 1x2@205, 1x2@225, 1x5@245, 4x3@225
    * BTN Press: 3x5@75
    * OHP: 2x5@75, 1x8@75, 1x1@125
* 2017/09/21:
    * Bench: 1x8@95, 1x5@115, 5x3@160
* 2017/09/21:
    * Cleans: 3x3@115
    * Deadlifts: 1x8@215, 1x8@225, 1x8@235
    * Meta: First lifting session with home weights, woooo
* 2017/10/04:
    * Back-Squats: 1x5@135, 1x4@185, 1x2@205, 3x2@235
* 2017/10/06:
    * Cleans: 3x1@115, 6x1@135
    * Front-Squats: 3x5@135
    * Meta: Clean form is starting to come together. Having the weights out back is helping a lot.
* 2017/10/10:
    * Cleans: 2x1@115
    * OHP: 2x3@115
    * Deadlifts: 1x8@115, 5x1@205, 4x5@225
    * Meta: Rib getting better.
* 2017/10/23:
    * Back-Squats: 3x8@135
    * Meta: Built squat rack out back, finally.
* 2017/10/25:
    * Deadlifts (RDL): 1x10@115, 1x5@205, 1x5@225, 1x5@245, 1x5@255
    * OHP: 3x4@115
* 2017/10/27:
    * Deadlifts: 1x8@135, 1x5@225, 1x3@265, 1x2@295, 1x1@345
    * OHP: 2x3@115, 1x1@135
* 2017/10/28:
    * BTN Press: 3x5@115
    * Back-Squats: 1x8@135, 3x8@185
* 2017/10/31:
    * OHP: 3x3@115
    * Deadlifts: 1x8@115, 1x5@205, 1x3@225, 1x4@275, 1x4@295, 1x4@300, 1x4@305
* 2017/11/02:
    * Back-Squats: 1x8@135, 1x8@165, 1x5@185, 3x8@205
* 2017/11/07:
    * Back-Squats: 1x5@135, 1x5@185, 1x5@205, 1x5@225, 1x1@245, 1x1@265
    * Deadlifts: 1x3@225, 1x2@295, 1x2@355
    * Meta: Felt spicy after missing 405 on saturday. Missed it again today.  Also failed 295 squatting.
* 2017/11/09:
    * Back-Squats (paused): 1x5@135
    * Back-Squats: 1x12@135
    * Front-Squats: 5x5@135
    * BTN-Press: 4x1@135
    * Meta: Light day. Legs are feeling crunchy after last few days.
* 2017/11/13:
    * Zercher (full): 3x1@125, 2x1@215
    * OHP: 4x7@95
    * Meta: The zerchers are weird because I thought the 5lb plates were 10lb plates.
* 2017/11/16:
    * Back-Squats: 1x8@135, 1x6@185, 1x5@205, 1x2@245, 3x5@225
    * Meta: Wrist is fucked up so squats it is. I need to start a program or something.
* 2017/11/17:
    * Back-Squats (narrow): 1x8@115, 4x6@185
    * Push-ups: 4x16@167
* 2017/11/20:
    * Deadlifts (RDL): 5x5@225
    * Zercher (full): 5x1@225
    * Meta: Turns out a nylon belt makes a great strap for your fucked up wrist.