Squats, Squats, Squats

podge57

This was the best DL session I've had in a while. The last rep was a real grinder, and probably the closest I've come to blacking out when lifting - I locked it just in time!

Deadlift
60kg x 5
100kg x 5
140kg x 5
180kg x 5
202.5kg x 8 PR

SLDL
100kg x 8
100kg x 8

BB Row
60kg x 8
85kg x 8
85kg x 8

LAt Pulldown
3 x 15

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

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

Da Za

Some good pulls there, nice smooth reps. I'd say you were bolloxed after that!

VIS VIRES

I think i'd die if I did that many reps..

podge57

Da Za wrote: »

Some good pulls there, nice smooth reps. I'd say you were bolloxed after that!

Cheers! I was completely out of breath for a bout 2 mins after, the heat didn't help much either...

VIS VIRES wrote: »

I think i'd die if I did that many reps..

I nearly did :P Don't think I'll be trying it again for a while!

podge57

Benching was ok, a bit on the slow side, was feeling tired

Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 5
90kg x 5
105kg x 8
105kg x 8

CG bench
80kg x 8
80kg x 8

Incline
65kg x 8
65kg x 8

BB Curl
40kg x 10
40kg x 10

DB FLy
3 x 12

Suspended Pushups
2 x 10

podge57

Swapped my light bench and squat days around - played a match on Thursday and strained my groin for the 3768th time

Bench
20kg x 10
40kg x 10
60kg x 10
82.5kg x 10
82.5kg x 10

BTN Press
20kg x10
40kg x 10
55kg x 8
55kg x 8

Pullups
3 x 5

Tri Extension
3 x 12

Definitely did something else, cant remember what it was

podge57

Squat
60kg x 5
60kg x 5
100kg x 5
120kg x 3
140kg x 3
160kg x 3
180kg x 8

Front Squat
70kg x 8
70kg x 8

AB Fallout
3 x 12

podge57

Been a bit all over the place this week, but will get back on track tomorrow, gonna train a bit heavier for a while, it feels like ages since I've moved decent weights

I benched on Monday - did 100/105/110 x 5

Squatted 180 x 5 for 2 sets today.

Training flat out for football too, championship starting next week. Was wearing a heart rate monitor for a training session on Sunday, can't remember all the details, but I think my max hr was 189, and my average was 159 (2hr 10 mins session, but I wasn't doing much for about 30 mins in the middle). I'll try and scan the printout and post it up later

podge57

Was hoping to work up to a 130 with a close grip, but I wasn't sure if it was there today, so I dropped down to 120 for a solid double

CGBP
20kg x 10
40kg x 8
60kg x 5
80kg x 3
100kg x 3
110kg x 2
120kg x 1
125kg x 1
120kg x 2

BB Row
60kg x 8
80kg x 5
100kg x 5
100kg x 5

OH Pin Press
20kg x 10
40kg x 8
70kg x 8
70kg x 8
70kg x 8

Face Pull
3 x 20

BB Curl
40kg x 8
40kg x 8

podge57

Saturday-


Squat
60kg x 5
60kg x 5
100kg x 5
140kg x 5
150kg x 5
160kg x 5
170kg x 5

SLDL
60kg x 8
100kg x 8
120kg x 8
120kg x 8

AB Pulldown
3 x 20

GM
3 x 10

podge57

Trying to get all my lifting done early this week, and rest for the weekend. Benching was good toda, will squat and dl tomorrow

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

Incline
60kg x 8
70kg x 8
70kg x 8

Pullups
4 x 4

Seated Row
3 x 15

podge57

Yesterday

Squat [Beltless]
60kg x 5
60kg x 5
100kg x 5
140kg x 5
160kg x 5
180kg x 1
180kg x 1
180kg x 1

CG Bench
20kg x 10
40kg x 8
60kg x 8
80kg x 6
95kg x 3
110kg x 3
120kg x 3
100kg x 6

Face Pulls
3 x 20

Decline Abs
+10kg x 3 x 12

podge57

Gonna stick with beltless squats for a few more weeks - planning to work up to 180x5 beltless. I've widened my stance a bit and I'm slower out of the hole, so I'm going to work with pause squats for a while

Squat [Beltless]
40kg x 5
60kg x 5
60kg x 5
100kg x 5
140kg x 3
165kg x 5

Pause Squats
110kg x 3
110kg x 3
110kg x 3
110kg x 3

Ab Pulldown
3 x 15

Side Bends
20kg x 15
30kg x 12
40kg x 10

podge57

Had a fairly busy week, fell behind with logging, but I'll post up all the sessions now. Decided to follow the template laid out here [http://articles.elitefts.com/articles/training-articles/pull-press-squat/]

I'm starting off light and hopefully I'll be able to progress on it for a while

podge57

Monday

Front Squat
60kg x 5
60kg x 5
80kg x 3
100kg x 3
120kg x 1
120kg x 1
120kg x 1
120kg x 1
120kg x 1

Incline Bench
40kg x 5
60kg x 5
80kg x 2
80kg x 2
80kg x 2
80kg x 2
80kg x 2

RDL
80kg x 5
100kg x 5
140kg x 3
140kg x 3
140kg x 3
140kg x 3
140kg x 3

Pullups
5 x 3

Decline Situps
10kg x 3 x 12

podge57

Wednesday

Squat
60kg x 5
60kg x 5
100kg x 5
140kg x 3
155kg x 3
155kg x 3
155kg x 3
155kg x 3
155kg x 3

Seated Press
20kg x 10
40kg x 5
60kg x 3
75kg x 1
75kg x 1
75kg x 1
75kg x 1
75kg x 1

BB Row
60kg x 5
80kg x 5
105kg x 2
105kg x 2
105kg x 2
105kg x 2
105kg x 2

Tri Extension
3 x 20

Face Pulls
3 x 15

podge57

Today - 6th training session of the week so far

Bench
40kg x 8
60kg x 8
80kg x 5
100kg x 3
120kg x 1
120kg x 1
120kg x 1
120kg x 1
120kg x 1
100kg x 5
80kg x 10

Pause Squat (3 count)
60kg x 5
100kg x 3
120kg x 2
120kg x 2
120kg x 2
120kg x 2
120kg x 2

2in Deficit DL
60kg x 5
100kg x 5
140kg x 3
165kg x 3
165kg x 3
165kg x 3
165kg x 3
165kg x 3

BB Curl
35kg x 15
35kg x 15

Pullups
4 x 4

podge57

Decent session today, was out late last night and working this evening, so I'm shattered now

Front Squat
60kg x 5
60kg x 5
80kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3

RDL
100kg x 5
140kg x 3
165kg x 2
165kg x 2
165kg x 2
165kg x 2
165kg x 2

Incline
20kg x 10
40kg x 8
60kg x 4
80kg x 1
90kg x 1
90kg x 1
90kg x 1
90kg x 1
90kg x 1

Seated Row
2 x 15

Leg Raises
3 x 15

podge57

Haven't updated this in while, I'm still training away, motivation is at a bit of a low due to football and other stuff. My schedule for this week is messed up, was supposed to be playing on Saturday, but it was postponed until tommorow. I squatted on saturday, and will get another session in Wednesday, but I'll have another match at the weekend, so I'll probably just rest from then on.

Some of the stuff I did last week:

Bench - 95kg x 14
CGBP - 100kg x 8
RDL - 140kg x 14
Squat - 150kg x 2 x 10

podge57

Was happy enough, with the 170 set, was going to belt up and go to 180x5, but I've lost a few inches around my waist and the belt wasn't doing anything for me, so I just did 180 for a few doubles beltless. Shoulder pressing felt soild too

Squat
60kg x 5
60kg x 5
100kg x 3
140kg x 3
155kg x 1
170kg x 5
180kg x 2
180kg x 2
180kg x 2

Seated Pres
20kg x 12
40kg x 12
50kg x 12
60kg x 12

Squat off pins
140kg x 8
150kg x 8
160kg x 8

1 arm DB military
25kg x 10
25kg x 10
25kg x 10

Face Pulls
3 x 20

AB Pulldown
3 x 15

podge57

Got a quick, light session in today. Played last night and won, which put us through to the Q/F, which is on Friday for some reason. I'll try and get a good session in on Saturday

GM
20kg x 10
60kg x 6
80kg x 6
80kg x 6

CGBP
20kg x 10
40kg x 10
60kg x 8
85kg x 8
85kg x 8

BB Curl
40kg x 10
40kg x 10
40kg x 10

Pullups
4 x 5

podge57

lost by a point last night, which means in the last 5 years we have lost 2 championship finals by a point, a semi in a replay, and 2 Q/Fs by a point. On the plus side, it was probably the best game I've ever played

Was planning to lift today, but went out with the team last night, and it ended up being like something out of a Katy Perry song, so I wasn't in any condition to train

podge57

Got a nice session in this morning, I didn't push anything too hard. Weighed myself on a proper scale yesterday, and Im at 103kg, I'd like to get up to 110 by the end of the year.

Bench
20kg x 10
40kg x 8
60kg x 8
80kg x 5
95kg x 3
110kg x 6

RDL
80kg x 8
110kg x 8
150kg x 8

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

Incline Bench
20kg x 8
0kg x 8
60kg x 8
70kg x 8
80kg x 8

Tri Extension
2 x 20

BB Curl
30kg x 20
30kg x 20

podge57

Everything moved well today, hopefully it wont be to difficult to bump the weights up consistently for a while as I start to gain weight again

Squat - Beltless
40kg x 5
60kg x 5
100kg x 3
140kg x 3
160kg x 5
160kg x 5

Pause Squat
120kg x 4
120kg x 4
120kg x 4

Seated Press
20kg x 12
40kg x 12
55kg x 15
50kg x 10
50kg x 10

Leg Raises
3 x 12

Band Laterals
3 x 12

Pull Aparts
2 x 20

podge57

Benching was good, it was the heaviest I've gone in a while - my elbow is a bit sore now though. RDLs fried me, I'll post the vid up 2moro

Bench
20kg x 12
40kg x 10
60kg x 8
80kg x 4
100kg x 3
120kg x 3
120kg x 3
100kg x 8

RDL
60kg x 5
100kg x 5
120kg x 5
155kg x 13

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

DB Fly
3 x 12

Hamstring Curl
3 x 15

COH

Any plans to compete this year?

podge57

COH wrote: »

Any plans to compete this year?

Yeah, if I can get a few weeks of solid training in and theres a comp that isnt on the other end of the country I'll definitely enter

podge57

Elbow felt fine today, so I worked up on the CGs. Recently I've been focusing on doing my rows fairly strictly, definitely seeing good results from it

Pullups
3 x 6

BB Row
60kg x 10
80kg x 10
90kg x 12

CGBP
20kg x 10
40kg x 10
60kg x 10
80kg x 10
100kg x 8

Lat Pulldown
3 x 12

Tri Extension
3 x 15

BB Curl
40kg x 12
40kg x 12
40kg x 12

podge57

RDL video from Thursday - technique isnt perfect, but I felt it in all the right places!

https://www.youtube.com/watch?v=_D7ikg6tN8M

podge57

Gonna throw my belt back on next week and see where Im at

Squat
60kg x 5
100kg x 5
140kg x 5
160kg x 10
150kg x 5
150kg x 5
100kg x 10 (Paused)

Seated Press
20kg x 12
40kg x 10
50kg x 10
65kg x 12
50kg x 10
50kg x 10

Leg Raises
3 x 12

Pull-Aparts
3 x 20

Front Raises
3 x 12