Squats, Squats, Squats

podge57

Long overdue update - started a new job, and also started pre season training, so it's been pretty busy. Hoping to finally get unleashed outfield this year, so I'm doing a lot of running, instead of spending 45 mins hitting kickouts. First few weeks were tough, was constantly sore, and couldn't sleep. Starting to adapt now, and feel in great shape. Need to lower the intensity of my lower body work for a while though. Weight is still around 103kg, which is pretty big for a GAA player, but I can actually move around fairly well.

Anyway, highlight of the last few weeks were a 230x5 beltless deadlift, and 140x20 squat. Then tonight I FINALLY benched 140kg, hopefully onwards and upwards.

Bench
40kg x 8
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
125kg x 5

3 Count CGBP
90kg x 2 x 10

Lat Raise
3 x 12

Tri Extension
3 x 20

https://www.youtube.com/watch?v=prOsNi69QHo

podge57

Looking forward to see what I can hit for 20 over the next few weeks, 180 would be pretty amazing

Squat
60kg x 2 x 5
100kg x 2 x 5
150kg x 20

SLDL
60kg x 15
100kg x 2 x 15

Lat Pulldown
3 x 20

Curl
3 x 15

Pullup / Pushup / Situp Superset
8, 20, 20 x 3

COH

I did 180x20 earlier this year... only took about a month to recover from, have fun :pac:

Hanley

Yah I still wanna do 180 x20 too.

That 140 bench looked great podge.

podge57

COH wrote: »

I did 180x20 earlier this year... only took about a month to recover from, have fun :pac:

Hanley wrote: »

Yah I still wanna do 180 x20 too.

That 140 bench looked great podge.

180x20 has been a long term goal for a while, seems like a good time to give it a shot!

the 140 felt good for a TnG, just need to bring a pause in now!

podge57

Not a huge fan of rack pulls, but after a 10km mountain run on Sunday, it was painful just getting down to the bar.

Rack Pull (Mid Shin)
60kg x 10
100kg x 10
140kg x 10
160kg x 10
200kg x 10

KB Row
2 x 20

Incline Bench
60kg x 5
80kg x 5
100kg x 3 x 3

Pullup
3 x 8

Landmine
3 x 12

podge57

142.5 felt pretty good, will go for 145 next week, then switch over to doubles and build back up.

Bench
40kg x 8
60kg x 5
80kg x 5
100kg x 3
120kg x 1
142.5kg x 1
100kg x 12

3 Count CGBP
100kg x 3 x 5

Tri Extension
3 x 20

Lat Raises
3 x 12

podge57

Had really bad DOMS in my abs, chest and forearms (weird combo), so just bumped up by 5kg instead of 10. 180x20 felt a long way away today, but I'll keep going.

Squat
60kg x 5
100kg x 2 x 5
155kg x 20

KB Lunges
24kg x 2 x 10

Pullup
3 x 9

Decline Situp
3 x 20

Lat Pulldown
3 x 20

BB Curl
3 x 20

podge57

Haven't updated this in a few weeks, because I haven't been able to train.

I was feeling crap, and went to a doctor who jumped to the conclusion that I had a hernia because of my training. After a scan, and no improvement, they realized it was a virus, which I'm only starting to recover from now.

Hopefully I can start training at the end of this week, I haven't lost much weight, but feel pretty weak - I'll start off with the old reliable of 2x5, and work my way up weekly.

Not being able to train is surprisingly motivational, and I can't wait to get back

podge57

First session back - very rusty to start, but the 5x5 all felt pretty good.

Bench
40kg x 8
60kg x 5
80kg x 5
100kg x 5 x 5

Incline Bench
60kg x 3 x 15

KB Row / Swing
3 x 15 / 20

Curls
3 Sets

podge57

Probably started squatting lighter than I needed to, but wanted to make sure I got back in the groove.

Squat
60kg x 2 x 5
100kg x 5
145kg x 2 x 5

3 Count Pause Squat
100kg x 3 x 8

Seated Press
40kg x 12
60kg x 3 x 12

Leg Raises
3 x 15

podge57

Another easy enough session, I'll bump everything up next week.

Deadlift
60kg x 2 x 5
100kg x 5
140kg x 3
170kg x 2 x 5

Pullup
3 x 8

BB Shrug
100kg x 3 x 15

Lat Pulldown
3 x 20

podge57

Busy weekend, so had to squat and bench on Monday

Squat
60kg x 2 x 5
100kg x 5
120kg x 3
155kg x 2 x 5

3 Count Pause Squat
100kg x 3 x 8

Bench
40kg x 8
60kg x 5
80kg x 5
100kg x 5 x 6

Curls
3 Sets

Leg Raises
3 Sets

podge57

Deadlift
60kg x 2 x 5
100kg x 5
140kg x 3
180kg x 2 x 5

Pullups
5 x 5

Shrugs
100kg x 3 x 15

Lat Pulldown
3 x 20

AB Pulldown
3 x 20

podge57

All bench sets were much easier than expected - 5x8 next week, then I'll up the weight.

Bench
40kg x 8
60kg x 5
80kg x 5
100kg x 5 x 7

Seated Press
40kg x 10
65kg x 2 x 10

Curl
3 Sets

Tricep Extension
3 x 20

podge57

165kg felt like 200kg last night - played 2 full matches in 3 days, and was feeling it big time. Got it done though.

Squat
60kg x 2 x 5
100kg x 2 x 5
140kg x 3
165kg x 2 x 5

Paused Front Squat
80kg x 2 x 8

Seated Press
20kg x 10
40kg x 10
70kg x 2 x 10

Curls
3 x 15

Ab Pulldown
3 x 15

podge57

Hamstring wouldn't agree to deadlifting, so combined my bench / dead sessions

Bench
40kg x 8
60kg x 5
80kg x 5
100kg x 4 x 8

Pullup
4 x 7

DB Row
35kg x 2 x 20

Shrugs
120kg x 3 x 12

KB Incline
24kg x 2 x 15

podge57

Squat
60kg x 2 x 5
100kg x 5
140kg x 3
172.5kg x 2 x 5

Paused Front Squat
100kg x 3 x 5

Seated Press
65kg x 3 x 10

AB Pulldown
3 x 20

Curls
3 x 15

podge57

Deadlift
60kg x 5
100kg x 5
140kg x 3
190kg x 2 x 5

Bench
40kg x 8
60kg x 5
80kg x 5
10kg x 5 x 5

DB Row
37.5kg x 3 x 20

Tri Extension
3 x 20

Lat Pulldown
3 x 20

podge57

Squats were pretty good, walkouts felt extremely unsteady for some reason.

Squat
60kg x 2 x 5
100kg x 5
140kg x 3
180kg x 2 x 5

Front Squat
80kg x 3 x 10

Incline Press
40kg x 8
60kg x 8
75kg x 3 x 8

Leg Raises
3 x 15

podge57

Bench
40kg x 8
60kg x 5
80kg x 5
105kg x 5 x 6

DB Pullover
35kg x 3 x 15

KB Bench
24kg x 2 x 20

Tri Extension
3 x 20

podge57

Happy with how training is going at the minute - not hitting crazy numbers, but I feel like I'm in great shape. Played a match in midfield on Sunday, didn't think I had any chance of squatting on Monday, but after a good sleep and warmup I had one of my best sessions in a while.

Squat
60kg x 2 x 5
100kg x 5
140kg x 3
185kg x 2 x 5

3 Count Pause Squat
145kg x 3 x 3

Incline Bench
40kg x 7
60kg x 7
80kg x 3 x 7

AB Pulldown
3 x 20

Curl
3 x 15

podge57

Good bench session, hopefully work up to 140 x 2 in the next few weeks.

Bench
40kg x 8
60kg x 5
80kg x 5
100kg x 3
120kg x 2
100kg x 10

3 Count Paused CGBP
95kg x 3 x 5

DB Pullover
35kg x 3 x 15

Tri Extension
3 x 20

podge57

Deads haven't felt right over the last few weeks - my hamstrings don't seem to be getting involved. Will make a conscious effort to try and fix in the next few session.

Deadlift
60kg x 5
100kg x 5
140kg x 3
180kg x 1
205kg x 5

Deficit SLDL
100kg x 2 x 15

DB Row
40kg x 3 x 15

Lat Pulldown
3 x 20

Curls
3 x 15

podge57

Ok, time to resurrect this again. I haven't stopped training, but seemed to pick up some sort of injury every other week (from football) which really stopped me from making any progress.

It's only in the last 6 or 7 weeks that I've been able to train consistently and stick to a schedule. I'm working off Bill Starr's Advanced 5x5, have another few weeks to go. I've trained beltless all year, but I'll do a mini cycle with a belt and try to hit some all time PRs by the end of the year, and get back on the platform early next year.

Also somehow managed to delete my youtube account, but I'll be posting videos here from my new one.

podge57

24.11.2014
Squats moved fairly well, benching was meh...

Squat
60kg x 2 x 5
100kg x 5
140kg x 3
160kg x 3
190kg x 3 x 3

Bench
40kg x 5
60kg x 5
80kg x 5
100kg x 3
127.5kg x 3

Row
60kg x 5
80kg x 2 x 5
100kg x 5
120kg x 3

Tri Extension
2 x 20

Decline Situps
2 x 20

https://www.youtube.com/watch?v=Duc0x7rwaHo

COH

Welcome back man