Strength Training Log

Part of my Health Dashboard fitness routine. Following a modified 5/3/1 program.

Current Training Max (as of Jan 2024)

Lift	Training Max	Estimated 1RM
Squat	100 kg	110 kg
Bench Press	80 kg	88 kg
Deadlift	130 kg	143 kg
Overhead Press	55 kg	60 kg

Weekly Schedule

• Monday: Squat + accessories
• Tuesday: Cardio / Rest
• Wednesday: Bench Press + accessories
• Thursday: Cardio / Rest
• Friday: Deadlift + accessories
• Saturday: OHP + accessories
• Sunday: Active recovery

Recent Workouts

January 15, 2024 - Squat Day

• Squat: 5x5 @ 90kg (felt heavy but completed)
• Romanian Deadlift: 3x10 @ 60kg
• Leg Press: 3x12 @ 140kg
• Walking Lunges: 3x20 bodyweight

January 13, 2024 - OHP Day

• OHP: 5/3/1 @ 50kg (hit 8 reps on AMRAP!)
• Incline DB Press: 3x12 @ 22kg
• Lateral Raises: 4x15 @ 8kg
• Face Pulls: 4x15

January 12, 2024 - Deadlift Day

• Deadlift: 5/3/1 @ 117kg (6 reps AMRAP)
• Barbell Rows: 4x8 @ 70kg
• Lat Pulldown: 3x12 @ 60kg
• Ab wheel: 3x10

Progress Notes

What's Working

• Morning training (5:30 AM) before work
• Protein intake improved (150g+ daily)
• Sleep consistency helping recovery

Areas to Improve

• Squat depth could be better
• Need more core work
• Should add more mobility work

Goals for 2024

• Squat: 120 kg (2 plates!)
• Bench: 100 kg
• Deadlift: 160 kg
• OHP: 70 kg

Related

• Health Dashboard
• Running Log
• Recipe - Buddha Bowl - Post-workout meal