Squats, Squats, Squats

podge57

Was planning on 100x15+ today, and after the first few reps I thought I would get it easy. Sped through the first 8 and then hit a wall, and things really slowed down
My hamstring took a bit of a beating when squatting, so I passed on RDLs today. Gonna go back to proper deads next week

Bench
20kg x 12
40kg x 10
60kg x 8
80kg x 6
100kg x 12

SLDL
60kg x 10
100kg x 10
100kg x 10
100kg x 10

Incline
20kg x 10
40kg x 10
60kg x 8
70kg x 5
85kg x 5
85kg x 5

BB Curl
35kg x 20
35kg x 20

podge57

did this yesterday morning - didn't work up on close-grips, I busted one of my fingers and could only use a thumbless grip, so I played it safe

BB Row
60kg x 10
60kg x 10
80kg x 8
100kg x 8
80kg x 12

CGBP
20kg x 12
40kg x 12
60kg x 12
80kg x 10
80kg x 10
80kg x 10

Lat Pulldown
3 x 20

Tri Extension
3 x 20

Pull Apart
2 x 20

podge57

Very happy with my squatting tonight, it was no-where near PR levels, but all the reps were smooth and consistant. I definitely think Im back on track to hit PRs

Squat
60kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 1
180kg x 5
180kg x 5

Seated Press
20kg x 10
40kg x 10
50kg x 10
60kg x 8
70kg x 8

Pin Squat
60kg x 10
100kg x 10
140kg x 10

DB Laterals
12kg x 12
12kg x 12
12kg x 12

Decline Situps
+10kg x 15
+10kg x 15
+10kg x 15

podge57

Can't remember the last time I did regular deads, I'll up the volume next week
Couldn't have been happier with my benching, every rep was rock solid

Deadlift
60kg x 5
60kg x 5
100kg x 3
140kg x 3
180kg x 1
200kg x 1
232.5kg x 3

SLDL
140kg x 8
140kg x 8

Bench
20kg x 12
40kg x 10
60kg x 8
80kg x 5
95kg x 5
110kg x 5
110kg x 5
110kg x 5

Incline
60kg x 10
70kg x 10
70kg x 10

Pushups
2 x 20

Hamstring Curls
2 x 15

podge57

Back/Tri session from yesterday - watched the rugby and spent the rest of the morning chopping wood, wasn't in a great condition to lift, but I pushed through. Also haven't been sleeping well at all lately, but it hasn't affected my energy too much (yet)

CGBP
20kg x 12
40kg x 10
60kg x 10
80kg x 10
90kg x 15

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

Tri Extension
20kg x 15
30kg x 12
35kg x 12

Pull-Apart
3 x 20

1 Arm BB Row
35kg x 12
35kg x 12
35kg x 12

BB Curl
35kg x 12
35kg x 12

podge57

Squatting felt good tonight - tied a PR, technique was a bit off, but I know what I need to do to sort it out. Pressing was solid, didn't go heavy
Went straight to the football field after, did some conditioning stuff witht the team - sledge hammer / tire flips / farmers carry / burpees / pushups etc - almost killed me, but felt good

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

Paused Squat
115kg x 6
115kg x 6

Seated Press
20kg x 10
40kg x 10
50kg x 10
60kg x 10
60kg x 10

Face Pulls
3 x 15

Leg Raises
3 x 12

podge57

Thursday night - everything moved well, going for 225ishx5, and 120x5 next week

Deadlift
60kg x 5
100kg x 5
140kg x 3
180kg x 2
200kg x 1
220kg x 3
220kg x 3
220kg x 3

RDL
140kg x 10

Bench
20kg x 12
40kg x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 3
120kg x 3
120kg x 3

Incline
40kg x 10
60kg x 10
80kg x 5
80kg x 5
80kg x 5

Pull Through
3 x 20

DB Fly
3 x 12

podge57

Today

CGBP
20kg x 15
40kg x 10
60kg x 10
80kg x 10
90kg x 10
90kg x 10
70kg x 20

BB Row
60kg x 10
80kg x 10
90kg x 10
100kg x 8

Tri Extension
3 x 15

Pullup
+12kg x 4
BW x 6
BW x 6

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

AB Pulldown
3 x 15

podge57

Fell a rep short of my target yesterday, still happy I'm going in the right direction though

Squat
60kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 9

Paused Squat
120kg x 4
120kg x 4

Seated Press
20kg x 12
40kg x 10
60kg x 8
75kg x 6

Ab Pulldown
3 x 15

Front Raise
3 x 12

Inspector Coptoor

podge57 wrote: »

180kg x 9

Sick man.
Savage lifting.

podge57

Liam Henners257 wrote: »

Sick man.
Savage lifting.

Cheers Liam, starting to get back into PR territory now, hopefully I can get a good run at training for a few months

podge57

Deadlifting didn't go to plan on Thursday - my hamstring tightened up badly when I locked out 200 - it turned out to be nothing, but was pretty scary at the time. Did manage to bench 120x5, alhough my ass came up on the last rep

Deadlift
60kg x 5
60kg x 5
100kg x 5
140kg x 3
180kg x 3
200kg x 1

Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 5

Incline
40kg x 8
60kg x 8
75kg x 8
75kg x 8

Pushups
3 x 20

podge57

Had a great session today, could barely lift my arms afterwards.

CGBP
20kg x 12
40kg x 10
60kg x 8
80kg x 5
100kg x 12 PR
80kg x 10
80kg x 10

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

Chins
3 x 5

Tri Pushdown
3 x 15

Leg Raises
3 x 15

BB Curl
50kg x 8
40kg x 10
40kg x 10

podge57

Had a serious back pump today, so decided to get a pic

Hanley

'kin 'ell... looking thick. Some nice bench numbers too recently.

podge57

Really, really happy with my squatting tonight. Managed to do a nice pirouette on the last rep, but the rest were pretty good, and I was pleased with how I ground it out, which I haven't been doing. Only squatting 1x per week seems to be going well for now.
Went straight to a conditioning session after - box jumps, tire flip, pushups, steps ups, sledge work etc. Probably pushed too hard, and I don't feel great now, but it was all in the pursuit of elite fitness. Also managed to gain 1-1.2kg in September, and I'm looking much leaner. Success!!

Squat
40kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 3
190kg x 7 PR
100kg x 6 (Long Pauses)
100kg x 6 (Long Pauses)

Seated Press
20kg x 12
40kg x 12
60kg x 10
70kg x 8
70kg x 8

Face Pulls
3 x 15

Ab Pulldowns
3 x 15

Vid coming when youtube stops being a cunt

podge57

https://www.youtube.com/watch?v=ufbD6yaQlAU

Inspector Coptoor

When are you gonna compete again?

podge57

Liam Henners257 wrote: »

When are you gonna compete again?

Hopefully in the next couple of months, not sure if there are any coming up though. Might have a look and see if there are any in the North

Inspector Coptoor

podge57 wrote: »

Hopefully in the next couple of months, not sure if there are any coming up though. Might have a look and see if there are any in the North

IDFPA or other feds?

podge57

Liam Henners257 wrote: »

IDFPA or other feds?

not IDFPA, although i'm not really a fan of monolifts / equipment either, so I'm not sure where to go

Inspector Coptoor

you could do worse then the squat/deadlift with the GPC in limerick in or around the 8th December.

COH

Savage last rep! Real men squat sideways :cool:

podge57

Liam Henners257 wrote: »

you could do worse then the squat/deadlift with the GPC in limerick in or around the 8th December.

yeah, it might be worth a trip down. Seems like a long way to go for a 2 lift comp though. If would probably hold out for a full comp in Jan-Feb if there was one

COH wrote: »

Savage last rep! Real men squat sideways :cool:

I was really just trying to isolate my left oblique

Da Za

Nice squating..........just added in some standing russian twists?? ha

What's your weight up to?

podge57

Da Za wrote: »

Nice squating..........just added in some standing russian twists?? ha

What's your weight up to?

In 6 months everyone will be doing it

I'm just over 104kg, hopefully get to 110 by the end of the year

podge57

Benching was good tonight, definitely more in the tank. Hadn't recovered enough from Tuesday, and deadlifting was a bit rubbish

Bench
20kg x 12
40kg x 10
60kg x 8
85kg x 5
110kg x 5
110kg x 5
110kg x 5

Deadlift
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 3
200kg x 5
200kg x 5

GM
60kg x 8
80kg x 6
90kg x 6
90kg x 6

Incline
20kg x 10
40kg x 10
60kg x 8
80kg x 5
90kg x 5

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

podge57

Took it easy enough yesterday, elbow was a bit swollen and sore

Pullups
BW x 7
BW x 6
BW x 4

CGBP
20kg x 12
40kg x 12
60kg x 12
80kg x 12
90kg x 12
90kg x 12

BB Row
60kg x 8
80kg x 8
90kg x 8
100kg x 8

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

Leg Raises
3 x 12

Tri Extension
3 x 15

podge57

Was planning on 195x6 tonight, was really happy with how the bar moved. Didn't have the bar set right thoug,h and it kept rolling back on my wrist, and I only got 5. Confident of 200x6 next week.
Went straight to do conditioning work after, lots of kb and calisthenics work, was tough but well worth it. I really think I am in the best shape I've ever been in atm

Squat
40kg x 5
60kg x 5
100kg x 5
140kg x 3
165kg x 3
195kg x 5

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

Seated Press
20kg x 12
40kg x 10
60kg x 8
70kg x 5
80kg x 5 PR

Pull Aparts
3 x 15

Ab Pulldown
3 x 15

podge57

Only had 45mins to lift tonight, but I'm happy with what I got done. Benching and deads were a bit harder than I would have liked, but I got everything that I wanted to hit. I'll post up the vid tomorrow

Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 5
100kg x 3
115kg x 3
115kg x 3
115kg x 3
115kg x 3
115kg x 3

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

RDL
100kg x 15
100kg x 15

BB Curl
40kg x 12
40kg x 12