Squats, Squats, Squats

podge57

Decent squat session today, I was trying to focus on keeping my knees out and chest up, which was tough but should help me squat more in the long run. The incline benching is really helping with my shoulder strength, and it feels much more natural than shoulder pressing

Squat
40kg x 6
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 3
200kg x 3
200kg x 3
200kg x 3

Romanian DL
100kg x 8
120kg x 8
150kg x 5
150kg x 5
150kg x 5

Incline Bench
20kg x 12
40kg x 12
60kg x 12
65kg x 10
70kg x 8

Face Pull
3 x 15

podge57

Got a nice Deadlift PR today - I probably should have dropped the 3rd rep, because my bicep felt like it was about to snap, but I got it locked out eventually. I think the 3rd rep would have been easier if the collar didn't come loose and move the plates on my right

Deadlift
60kg x 5
100kg x 5
140kg x 3
180kg x 3
210kg x 2
240kg x 3 PR

BB Row
60kg x 12
80kg x 10
100kg x 7
100kg x 7

CG Bench
20kg x 12
40kg x 10
60kg x 8
80kg x 8
100kg x 5
100kg x 5
100kg x 5

Decline Situp
+10kg x 12
+10kg x 12
+10kg x 12

BB Curl
50kg x 6
45kg x 8
45kg x 8

https://www.youtube.com/watch?v=2vfZ1oVDbzk

WHIP IT!

podge57 wrote: »

https://www.youtube.com/watch?v=2vfZ1oVDbzk

Killer pants, Man!

Inspector Coptoor

Savage work lad, well done.

Some "choice" music to be maxing to!

dartstothesea

Last lockout there looked an epic battle. You won, nicely done.

podge57

WHIP IT! wrote: »

Killer pants, Man!

I love them! - they're nice and warm, and I dont have to put talc on my legs for deads either

Liam Henners257 wrote: »

Savage work lad, well done.

Some "choice" music to be maxing to!

Cheers Liam, it definitely wouldn't be most peoples choice for a lifting song, but I love listening to Aaron Lewis!
http://www.youtube.com/watch?v=sumiU0u2J9s&feature=related

dartstothesea wrote: »

Last lockout there looked an epic battle. You won, nicely done.

Yeah, I'd was probably the hardest I've ever had to fight to lockout a rep, but I was delighted I hung on

VIS VIRES

Nice lifting, the 3 rep was a good fight. Are you doing the single lifts?

itsallaboutheL

Aaron Lewis ftw.

This is an outrageous cover

https://www.youtube.com/watch?v=Ny7mg4afHvE

podge57

VIS VIRES wrote: »

Nice lifting, the 3 rep was a good fight. Are you doing the single lifts?

Thanks - I'm not planning on doing it - I'm working that day, and I'll also be heading to America at the end of February/beginning of March, so I'll be looking to enter a few comps over there

itsallaboutheL wrote: »

Aaron Lewis ftw.

This is an outrageous cover

https://www.youtube.com/watch?v=Ny7mg4afHvE

agreed, its pure quality

podge57

was hoping to bench 100 x 13/14 tonight, but my back cramped up as sonn as I unracked, and it really through me off.
Squats felt really solid tonight - I was doing a good job at keeping my knee out and chest up

Bench
20kg x 12
40kg x 12
60kg x 8
80kg x 6
100kg x 11
110kg x 5

Squat
40kg x 5
60kg x 5
100kg x 5
140kg x 5
160kg x 3
190kg x 5
190kg x 5

Plate Lunges
20kg x 12
40kg x 8
40kg x 8

Lat Pulldown
3 x 15

AB Pulldown[/B
2 x 15

podge57

Got a good squat PR tonight - it felt and looked a lot better than 210x5 a few weeks ago. Romanians and Incline benching both felt really good, I think they're really helping my bench and deadlift

Squat
40kg x 6
60kg x 6
100kg x 4
140kg x 3
160kg x 3
180kg x 2
200kg x 1
220kg x 3 PR

Romanian DL
60kg x 10
100kg x 10
140kg x 8
160kg x 6
160kg x 6

Incline BP
20kg x 12
40kg x 10
60kg x 8
70kg x 6
70kg x 6
70kg x 6

Tri Extension
3 x 15

BB Curl
30kg x 12
35kg x 10
35kg x 10

https://www.youtube.com/watch?v=QVN1KRvlCXI

COH

You probably would have gotten a couple extra reps if you had been listening to your usual Celine Dion mix tape

podge57

COH wrote: »

You probably would have gotten a couple extra reps if you had been listening to your usual Celine Dion mix tape

I like listening to heavier music, but not when I lift - its too distracting

itsallaboutheL

I'm adding you to my list

SuperGorillaBoy
Scot Mendelson
Podge

podge57

itsallaboutheL wrote: »

I'm adding you to my list

SuperGorillaBoy
Scot Mendelson
Podge

I googled SuperGorillaBoy, and then I realised who it is

and if you're a Scott Mendleson fan, here's an extremely odd video about him: http://www.youtube.com/watch?v=RJ-admA_6yQ

edit: go to 3:40

podge57

Deadlift
60kg x 5
100kg x 5
140kg x 4
160kg x 4
180kg x 2
210kg x 4
210kg x 4
210kg x 4

BB Row
60kg x 10
80kg x 10
90kg x 10
90kg x 10

Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 6
100kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
100kg x 6

Ab Pulldown
3 x 12

Face Pulls
3 x 15

podge57

Felt a bit sluggish today - the coleslaw I had with my lunch was a lot better the first time I tasted it. Lifting felt fairly solid though

Bench
20kg x 12
40kg x 10
60kg x 8
80kg x 6
100kg x 4
115kg x 4
115kg x 4
100kg x 6 (CG)

Squat
40kg x 5
100kg x 5
140kg x 5
160kg x 4
180kg x 4
180kg x 4
180kg x 4

BB Curl
35kg x 10
35kg x 10
35kg x 10

Towel Pullups
3 x 5

Standing Ab Fallout
3 x 7

podge57

I've been really tired all week - I think I'll take it easy next week, and maybe drop the volume for a few sessions

Squat
40kg x 8
60kg x 8
100kg x 5
140kg x 3
160kg x 3
180kg x 3
210kg x 3
210kg x 3

Romanian DL
60kg x 10
100kg x 8
140kg x 5
165kg x 5
165kg x 5

Incline Bench[/B
20kg x 12
40kg x 10
60kg x 8
70kg x 5
80kg x 5
90kg x 3

Tri Pushdown
3 x 15

Lat Pulldown
3 x 12

podge57

Deads felt pretyy good - I was hoping for 230x5, but 4 is ok. Benching felt solid too

Deads
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 3
205kg x 3
230kg x 4

BB Row
60kg x 10
80kg x 10
100kg x 8
100kg x 8

Pullups
BW x 10
BW x 8
BW x 6

Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 8
100kg x 8
100kg x 8
100kg x 5 [(CG)

AB Pulldown
3 x 15

podge57

Trying to take it easy this week and catch up on some sleep. The floor presses were fun, I don't do them much though, b/c my ROM is pretty short, it doesn't really do anything for my bench

Floor Press
40kg x 10
60kg x 8
80kg x 5
100kg x 5
120kg x 5

Squat
40kg x 5
60kg x 5
100kg x 5
140kg x 5
160kg x 5
160kg x 5
160kg x 5

Romanian DL
60kg x 10
100kg x 10
140kg x 8
140kg x 8
140kg x 8

Pullups
3 x 5

podge57

I absolutely hate lifting early in the morning, but there was no way around it today. It was an ok session, but I had to rush through it a bit

Squat
40kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 3
185kg x 2
185kg x 2
185kg x 2
185kg x 2

Bench
20kg x 10
60kg x 8
80kg x 6
105kg x 6
105kg x 6
105kg x 6

Chins
2 x 7

Face Pulls
2 x 15

BB Curl
40kg x 8
40kg x 8

podge57

Bench
40kg x 8
60kg x 8
80kg x 6
100kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3

Squat
40kg x 5
60kg x 5
100kg x 5
150kg x
175kg x 4
175kg x 4
175kg x 4
175kg x 4

BB Row
60kg x 8
80kg x 8
95kg x 8
95kg x 8
95kg x 8

Tri Extension
3 x 15

Standing Abs
3 x 15

podge57

Squats felt good today, although I somehow strained my calf really badly when I was walking the bar in on the first 190 set. Didn't do any romanian deads because my legs and back were fried

Squat
40kg x 5
60kg x 5
100kg x 5
140kg x 3
165kg x 3
190kg x 6
190kg x 6
200kg x 3

Hamstring Curl
3 x 15

Incline Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 5
80kg x 5
80kg x 5
80kg x 5

Face Pull
3 x 15

podge57

Fridays Session was good, deads were pretty fats, managed to lose a huge chunk of sking, but thankfully it was on the final rep. Probably going to squat heavy tomorrow, I've been itching to do it for the last few days

Deadlift
60kg x 5
100kg x 5
140kg x 5
180kg x 3
210kg x 4
210kg x 4
210kg x 4
210kg x 4

Romanian DL
140kg x 6
140kg x 6

Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 6
105kg x 4
105kg x 4
105kg x 4
90kg x 8

Pullups
x7
x5
x5

BB Curl
35kg x 10
35kg x 10
35kg x 10

podge57

Squat
40kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 1
200kg x 1
212.5kg x 3
212.5kg x 3

Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 6
100kg x 6
100kg x 6
100kg x 6

Tri pushdown
3 x 15

itsallaboutheL

Are you making this up as you go along?

podge57

itsallaboutheL wrote: »

Are you making this up as you go along?

Pretty much - I'm trying to squat and bench 2x per week, and DL once. I'll be getting back on track properly soon

itsallaboutheL

podge57 wrote: »

Pretty much - I'm trying to squat and bench 2x per week, and DL once. I'll be getting back on track properly soon

I would very much like to get on a track also.

podge57

Got a solid session in tonight - deads were pretty quick, although I seemed to be locking them out unevenly. Kept the benching light and got a good long pause for each rep

Deadlift
60kg x 5
100kg x 5
140kg x 3
180kg x 2
200kg x 2
222.5kg x 2
222.5kg x 2
222.5kg x 2
222.5kg x 2
222.5kg x 2

BB Row
60kg x 10
80kg x 10
95kg x 8
95kg x 8

Hamstring Curl
3 x 12

Bench
20kg x 8
40kg x 8
60kg x 8
80kg x 6
92.5kg x 6
92.5kg x 6
92.5kg x 6
92.5kg x 6

Face Pull
3 x 15

https://www.youtube.com/watch?v=NlxOVYdm9KA

podge57

Just getting used to pausing my benches again - all the reps flew up
Kept the rest periods short for squats, the reps were all fast too

Bench
20kg x 10
40kg x 8
60kg x 8
80kg x 6
105kg x 4
105kg x 4
105kg x 4
105kg x 4

Incline BP
60kg x 7
75kg x 7
75kg x 7
75kg x 7

Squat
40kg x 6
60kg x 6
100kg x 4
140kg x 4
162.5kg x 4
162.5kg x 4
162.5kg x 4
162.5kg x 4
162.5kg x 4

Towel Chins
3 x 5

Standing Abs
3 x 15