Jeppes Journey

[Jeppeehh]

18yo (1995) Decided to make a thread here from scratch now that I'm hopefully back to some better training. I'm still a beginner to powerlifting so no big numbers but that's what I want to aim for, of course! :)

Squat-150kg
Bench-95kg pause
Deadlift-

Feel free to check in!

[Jeppeehh]

bw: 81.8kg - trying to get down close to 75kg (173cm tall)

Did some arms today. Changed it up from the previous week from dropsets to supersets (quicker workout aswell) but the same volume (sets/rep range)

12-15 reps 4 sets - 45s rest

20 crunches, 15 knee-to-elbow, 10 leg-raises

Barbell-curls + Triceps pushdown w rope

Hammer-curls w fatgripz + Lying dumbell extensions incline

Seated Cable-curls + Lying rope extensions on Incline

Dumbell Spider-curls + Powerband pushdowns (purple)

Tommorow it's time to get back in the squat rack. Been staying away from squat/deadlifts lately due to my knee pain. Decided to set the weight on 80% (120kg) and then I will see where the reps/set ends. pretty much going to see where I land on the first set and go from there.

[Jeppeehh]

Yep, back in the squat-rack today. Just worked up to a heavy single with belt while trying out a different stance. Wider and sitting back more. Actually didnt feel any knee-pain this way and it didnt look like they traveled past the toes either. What I need to focus on with this style is to not cave in and cause more knee pain that way instead.

Foam-rolling and warm-ups

High-bar - Left shoulder was hurting when I had the bar lower...
110x 1
belt on
120x 1
130x 1
140x 1

It was not easy today. 140 delt like 150 when I took that PR but the worst thing is probably the core-stability. Already over 100kg it felt hard staying tight but what should I expect after all those weeks. It will come back!

On wednesday it's time for benching!

[Jeppeehh]

Was pumped yesterday but it didnt go so well since my bad shoulder is worse again. Time to focus more on rehab than accessory movements! Also feeling really weak, hopefully just the lower calorie intake. Trying to shred some fat hehe... plan is to start eating more when I feel happy with my body.

Pause-Bench 85%
80x5,4,4,4,4

Close-grip
55x8,8,7,6

Dumbell press
25x8,8,8 - stopped because of the shoulder pain

Band pushdowns - LOVE this exercise because of the pump!!
8,8,8,8

Rear delts w band
40,30,20,10x2

Deadlifts on friday. Hopefully that will go better!

[Jeppeehh]

Decided to make a new split, looks like this.

M- Backsquat and Bench
T-
W- Frontsquats and Bench (Close-grip)
T-
F- Deadlifts
S-
S- Arms/forearms with fatgripz

Something like this. Once I can do shoulder/chest work I will add that in on like wednesday. Hopefully this split with three rest-days + rehabbing my shoulders every/every other day will make my body feel better. It's time to stop trying to train through the pain, bad pain. I miss being able to press over my head without pain. Not sure how long ago that was.

[Jeppeehh]

Decided to work up to some heavy triples, also second workout back at it with deadlifts.

Sumo
125x3x3

Conventional beltless - technique...
100x5
110x3
two downsets @80kg

Hyperextensions
3 sets of 8

Lat-pulldowns
3 sets of 8

I really want to pull conventional because I like that more but I'm not stronger in it, actually very weak, not sure if it's lack of lower-back strength, leverage or if I'm just "bad" at the lift. I am only 173cm and I wouldn't say that I have long arms or legs.
Anyway I will start doing conventional after my main sets of sumo's like today with a relatively easy weight to work on form and hopefully get just as strong as in the sumo so I can change it to my main deadlift style!

[Jeppeehh]

First day on my new schedule. It was really tough to squat and bench on the same day, never done that before and since I ended up doing triples I felt so fatiqued when I moved to the benching.

Squat
130x3,3,3
downsets beltless
120x5

Bench
85x3 - did not feel good at all, so tired
82.5x3,3,3

Honestly not sure if my body dont respond well to low-rep training or if i'm not eating enough even though im pretty much maintaining atm... Maybe I should stick to a simple 5x5 for a while since I feel that my bench is getting weaker and not stronger. Not sure about the other lifts since I just came back doing them due to my knee. Also staying around 5 or more reps should be safer to not making my shoulders/knees worse than they are already.

[Jeppeehh]

Frontsquats beltless
70x6x5

Closegrip bench (pause)
60x6x5

Band pushdowns
8 sets

workout felt good. Wasn't hard to hit the rep range, started to lose stability om the fifth and last set of Frontsquats tho.
The benching went surprisingly easy! +5kg next workout.

[Jeppeehh]

Beltless conventional deadlifts
110x3x5

Bent-over rows
60x1x10
65x1x10
70x1x5
80x1x5
70x6x5

took couple of sets til I found a good weight for 5 controlled reps haha.

Rear delt swings on inc bench
7x50,40,30,20,10

rotator cuff
2x15

I'll try to get in the gym for some arms/forearms tommorow, maybe some traps.

[Jeppeehh]

Came in excited to the gym today, didnt feel good at first but after couple of sets the squat felt better.

warmups to 120kg
130x3x5 (3x3 last week)

Bench
warmups

80x3x5 (82.5x3x3 last week)

20sec x6 sprints on threadmill at home after the workout.

I am unhappy with my bench. I don't understand what I am doing wrong. It's getting worse every week pretty much. If you guys have any tips or thoughts about bench I would appreciate that. The squatting went pretty good though, 3x3 was tough last week and now I managed 3x5, high-bar atm.

[Jeppeehh]

Beltless deadlifts
60x10,5
70x5
80x3
90x1
100x1
110x1

115x3x5

Blockpulls
120x5
130x5
140x5

Giant set:
Latpulldowns-seated rows-pullovers 4x6-8

[Jeppeehh]

Today is a day where i dont count my calories and I will have a pizza tonight, But not more than that. No bag of candy or so, maybe some intervals though!

Started with a regular superset as a warmup

Rope pushdowns - Dumbbell Spidercurls

Giant set:
Tris: Pushdowns - lying tricep extensions - kickbacks
Bis: Ez bar curls e fatgripz - Hammercurls - preacher curl

5x8+ reps with dropsets on the last set - 90s rest.

[Jeppeehh]

Started up with squats like planned, but in chucks this time and not my oly shoes. When I came up to my final warmup at 120kg it felt almost like a max. Since ive done 120x5x5 pauseswuats i just didnt continue.
So it turned into a bench workout.

Bench
75x5
80x5
82.5x5

Close-grip
60x5
65x5
70x5

Bench
60x5x10 pump

Band pushdowns
4x25

In between the regular and closegrip bench I still wanted to attempt my first set of 5s, with oly shoes, but it just didnt work. NO power whatsoever. Instead of almost "whining" about a bad workout I think about the factors that may have caused it.. I did have headache and was tired today. I did train like 4-5hours later than normal. No caffeine. More carbs than normal (maybe I should keep it lower if more makes me sluggish/weak)

Might do the skwats tommorow if i feel better!

[Jeppeehh]

Yep, did the squats today instead and god. I'm happy that I did it because it went well!

Skwats

120x5
125x5
130x9! (was a set of five but why stop if you got more) Happy about 9 reps.

Frontskwats

60x2x10

Hacklift

40x10
60x10
80x10
100x2x10

Giant set x4:

Standing leg-curl
Leg-extensions
Stiff-legged deadlift

Happy with today's session. Leaving tommorow for a week in Rhodes, Greece with some friends. Afraid that it will be way too much drinking but I'm the only one to blame, IF so. But I hope that I can have it in control even if my friends want to drink all the time...

Already longing for the next workout which will be in like 9-10 days maybe?

[Jeppeehh]

Came back from Greece the night/morning to thursday. All I can say is that it's been hella fun but also very bad for my body. Average 3-4/h sleep/night, crappy diet (expected) and was probably drunk four out of the nights. But I had fun and it was also nice to hang out with friends and forget the training for a while even though I kept checking myself in the mirror ;)

Also some problems with my throat but since it didnt hurt while swallowing anymore I went hard and added 5kg since the last deadlift session.

Beltless conventionals 3x5

110x5
115x5
120x8 - probably kind of sloppy reps on 120 but I wanted to give my all. I have never done more than one rep on 120 on conventional actually lol.

Block-pulls (9cm?)

130x2x5 - didnt finish the three sets since back rounded right away, no power.

Bent-over rows

70x5
75x2x5

Tri-set 3x10

Lat-pulldowns
Machine rows
Cable pull-overs

Looking forward to the squat session next week and it's also my last week of 3x5's for now. Plan is to do some 3x3's for two weeks after that before attemting PR's in three weeks if I think that my body can handle it. I have started to eat more food now aswell so hopefully that can give a boost :) (~2500 to ~3000kcals/day)

[Jeppeehh]

Successful squatting today as a comeback (first squat+ bench since vacation). Bench didnt go well like always. I probably need to have bench on a separate day so I can be fresh!

Squat 3x5 +5kg

125x5
130x5
135x5

Bench 3x5 +2.5kg

80x5
82.5x5
85x4 - no spotter and wrist didnt feel comfortable so didnt risk five reps.

Calf-raises (jump/explosive movement)

40x15
60x15
80x15
100x15-80,60,40x15 dropset

I loved this movement for calves. Instead of regular calf-raises I stood flat om the ground and thought of jumping as I raised my heels. Felt great and more natural. Already sore now afterwards.

[Jeppeehh]

Way to sore for Frontskwats today so decided to hit triceps after the CG bench
Aint gonna do CG when im still sore in the chest/shoulder area again...

70x3x5

Straight bar pushdowns 5x6-10
Overhead dumbbell extensions (single) 5x6-10
Lying incline dumbbell extensions 5x6-10
Smith-machine tricep extension followed by push-ups 6x6-10

15min threadmill at home lol

[Jeppeehh]

First deadlift session in over 2.5 weeks? Still continued where I left and added 5kg
Felt strong today but decided to put on the belt on 2/3 lifts for stafetys sake.

115x5
120x5
125x5

Even though Im stronger in sumo Im not sure if I want to go back because it's fun lifting conventional.

Rows
70x4x6-10

Close-grip pulldowns
40x4x6-10

Seated cable rows
40/50x4x6-10

I might back off from bench and work on my back strength for a while since I have been much stronger (before my first inflammation in my wrist) In the seated cable row I used to be able to row up to 85kg's for reps so it's a big diff.
I think there might be a connection between my shoulder pain and back weakness actually. Time to rest, 3x3 next week.

[Jeppeehh]

3x3 today. I would say that it went good! Now after the session my right knee feeling a bit "smashed", not any pain but it's feeling stiff and cracking a bit. That's nothing new to me though. Just a reminder to really think about the knee travel.

Squat
Warm-ups to 80% single.

130x3
135x3
140x6! - Happy about six reps, had more in me after 3 reps so I pushed myself further.

Bench
warm-ups to 85% single.

82.5x3
85x3
87.5x3

On my last set I pretty much removed my arch and it actually felt better. That's how I used to bench before knowing that you could be stronger by arching lol. Actually did 10+ on 85kg back then I think. So I will stick to a more flat setup.

Single Leg-curls
3x10

Calf-"jumps" (smith-machine)
60,80,100,120x10
140-120-100-60x10 dropset

[Jeppeehh]

Huge PR today and I am very happy, went better than expected. A PR of TEN KILOS! First five, then a second PR of another five kilos.

Couple of mins of foamrolling lower-body and back. Left groin/hip did not feel 100%, but by being careful it went good and I didnt stop because of it.

100,110,120,130,140,150x1 (old PR)
155x1
160x1!

Both 155 and 160 was a bit too deep I think even tho I went down in the hole controlled (not just dropping down), probably some butt-wink.
If my shoulder and wrist holds up it's time to attempt a new PR in the bench on wednesday aswell so we'll see about that! Wrist was hurting a bit while setting myself up for the squat in some of the lifts but it went okay with wraps.

Hacklift (constant tension)
3x16

Single Leg-curl
3x16

Calf-jumps (smith)
4x15 + dropset

As I said, I am very happy and can [x] one of my short-term goals. Now it's 160 in the deadlift left aswell which may not be too far away with the sumo style. Haven't touched sumo in a good while though as I am working on my lower-back strength (convetional)