Squats, Squats, Squats

podge57

Nothing special, but I haven't posted many vids lately

Also got my 63 powerlifting pendants and 33 stickers that I bought on ebay for £2.50, there are some really cool ones from the IPF worlds and world games in the 70's and 80's. But my favourites are the Russian / USSR pendants, because I have no idea what it says on them

https://www.youtube.com/watch?v=6YBfr0XLOqY

podge57

Everything moved well today, lats were a bit sore after Thursday

Pullups
BW x 6
BW x 6
BW x 6

BB Row
60kg x 8
80kg x 8
100kg x 7
100kg x 7

CGBP
20kg x 12
40kg x 12
60kg x 8
80kg x 8
100kg x 8
100kg x 8
75kg x 12

BB Curl
35kg x 15
35kg x 15
35kg x 15

Tri Extension
3 x 20

podge57

Was really happy with how I handled the weight tonight, wasn't so happy with my depth - I think they were all high/ borderline.
Didn't do much shoulder work, my shoulder and elbow were a bit sore

Squat
60kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 1
200kg x 6 PR

Paused Squat
140kg x 5
120kg x 5
100kg x 5

AB Pulldown
3 x 15

Face Pulls
3 x 15

https://www.youtube.com/watch?v=K8a1Edyc_AM

podge57

Benching was grand last night, I'll go for some sort of a PR next week. I think the strength was there for 5 reps on deads, I completely stiff-legged the first 2 reps though, and messed it up. Played with my new kb's after!

Bench
20kg x 12
40kg x 10
60kg x 8
80kg x 6
100kg x 3
125kg x 2
125kg x 2

Deadlift
60kg x 5
60kg x 5
100kg x 5
140kg x 3
180kg x 2
200kg x 1
227.5kg x 4

KB Swings
24kg x 15
24kg x 15
24kg x 15

KB Press
24kg x 10
24kg x 10

Single Leg Deadlift
48kg x 10
48kg x 10

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

podge57

Good session today, benching felt surprisingly good after only benching last night

Pullups (Deadhang)
BW x 8
BW x 5
BW x 5

CG Bench
20kg x 10
40kg x10
60kg x 10
80kg x 10
100kg x 10
60kg x 20

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

Windmill
24kg x 6
24kg x 8
24kg x 8

KB Shrugs
24kgs x 15
24kgs x 15
24kgs x 15

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

Tri Extension
3 x 20

podge57

Plan was to squat 205x5 tonight, but I realised after that I only loaded 202.5. It was tough, but I should have 210x5 in me next week

Squat
60kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 1
202.5kg x 5

KB Lunge
24kg's x 12
24kg's x 12

AB Pulldown
3 x 15

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

Face Pulls
3 x 15

Did some conditioning stuff right after, did loads of different exercises. Finished up with a version of the Bulgarian bag spin test, but only 3 rounds instead of 5. Used the 22kg bag, and did it in 2:34. I've never used one before, so I was happy enough

podge57

Great session tonight, got a nice dl PR. Got in a better starting position, there was probably some hitching at the end, but I was happy to grind it out.

Deadlift
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 1
205kg x 1
235kg x 4 PR

Bench
20kg x 12
40kg x 10
60kg x 8
80kg x 5
95kg x 3
110kg x 8
115kg x 5

Incline
20kg x 12
40kg x 12
60kg x 8
80kg x 8
80kg x 8

Single Leg KB Deadlift
24kg's x 10
24kg's x 10
24kg's x 10

BB Curl
50kg x 6
45kg x 8
40kg x 10

KB Swing
24kg x 15
24kg x 15
24kg x 15

https://www.youtube.com/watch?v=Y79p09AF02g

podge57

Saturday - really happy with how pullups are progressing, might start adding weight soon.
Used the bands for CG's, just for a change, not sure what they added, I'm guessing about 30-40kg at the top?
Had planned on taking adv of the bank holiday and squatting today, but I'm wrecked after the weekend, so its not looking likely

Pullups
BW x 10
BW x 6
BW x 5

CG Bench + dbl monster minis
40kg x 10
40kg x 10
60kg x 8
80kg x 8
80kg x 8
90kg x 6

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

KB Windmill
24kg x 8
24kg x 8
24kg x 8

AB Pulldown
3 x 15

BB Curl
42.5kg x 10
42.5kg x 10
42.5kg x 10

Tri Extension[/B
3 x 20

podge57

Tough session today, did a bit of extra assistance as I'm going to France for the weekend, so only training twice this week. Was happy with my squatting, although I still have a lot of work to do, I'm getting much better at keeping my knees out, which has caused me to miss alot of squats in the past. Confident of 215x4 next week

Squat
40kg x 8
60kg x 5
100kg x 5
140kg x 3
160kg x 3
185kg x 1
210kg x 5

Paused Squat
130kg x 5
130kg x 5
130kg x 5

Pullups
BW x 7
BW x 7
BW x 7

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

KB Clean/Press
24kg x 5
24kg x 5
24kg x 5

KB Side Bend
24kg x 15
24kg x 15

AB Pulldown
3 x 15

podge57

Benched and deadlifted on Thursday, nothing special, then was away for the weekend. There was no chance of me hitting 215x4 today, I thought about changing my schedule around, but I'll just go for it next week

Paused Squat
60kg x 8
60kg x 8
100kg x 8
140kg x 6
160kg x 4
180kg x 2

Seated Press
20kg x 12
40kg x 12
60kg x 10
70kg x 8
80kg x 6
80kg x 6

KB Lunge
24kg's x 8
24kg's x 8
24kg's x 8

[KB ShrugB][/B]
24kg's x 15
24kg's x 15
24kg's x 15

AB Pulldown
3 x 15

podge57

Managed to strain my hip and my neck between going to bed last night, and getting up this morning. Didn't effect my benching, but I couldn't really DL
I've been keeping my eyes open for a comp before the end of the year, and it doesn't look like there will be any, and I already have plans for a few weekends in Jan/Feb. So I've set myself a goal of squatting 240 and benching 140 on 24/12, so that's what I'm working towards now

Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 6
100kg x 3
122.5kg x 5 PR
100kg x 6
100kg x 6

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

Incline
60kg x 12
60kg x 12
60kg x 12

BB Curl
45kg x 10
45kg x 10
45kg x 10

AB Pulldown
3 x 15

podge57

Felt like crap since Thursday, neck pain and headaches, thought I would have to take the weekend off, but it started to clear up this evening. Then after watching Munster and the weightlifting worlds, I just had to lift. Good thing I have a home gym, b/c I only started at 10:45. Squat depth wasn't good, although I think the black on black and shadows didn't help. Happy enough with my strength though.

Squat
40kg x 8
60kg x 5
100kg x 5
140kg x 3
160kg x 1
180kg x 11

Seated Press
20kg x 12
40kg x 10
60kg x 6
70kg x 6
80kg x 6

Pullups
BW x 9
BW x 6
BW x 6

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

Ab Pulldown
3 x 15

https://www.youtube.com/watch?v=PHEzX6tcPXk

podge57

Going to try something a bit different with my deadlifting over the next few weeks. My set-up / technique seems to be inconsistant week to week, so I'm going to work with singles and try and get them perfect everytime. They got progressively better tonight

KB Swings
24kg x 15
24kg x 15

Deadlift
60kg x 5
100kg x 5
140kg x 3
180kg x 1
200kg x 1 (12 sets)

RDL
150kg x 6
150kg x 6
150kg x 6

BB Curl
45kg x 8
45kg x 8
40kg x 10

Lat Pulldown
3 x 15

KB Windmill
24kg x 8
24kg x 8
24kg x 8

podge57

Benching felt solid tonight, looking forward to pushing on and finally breaking the 140 barrier.

Bench
20kg x 12
40kg x 10
60kg x 6
80kg x 6
100kg x 3
115kg x 5
115kg x 5
90kg x 8
90kg x 8

Pullups
BW x 8
BW x 8

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

Pushups
2 x 25

KB Floor Press
24kg's x 15
24kg's x 15
24kg's x 15

https://www.youtube.com/watch?v=0YXJbo92cQU

podge57

Was hoping for 210x2x4, jut didn't have the last rep in me. Didn't miss any reps though, so not a big deal

Squat
60kg x 5
100kg x 5
140kg x 3
160kg x 2
185kg x 1
210kg x 4
210kg x 3

KB Lunges
24kg's x 8
24kg's x 8
24kg's x 8

Seated Pin Press
20kg x 10
40kg x 8
60kg x 8
70kg x 8
80kg x 6
90kg x 6

AB Pulldown
3 x 15

BB Curl
35kg x 15
35kg x 15
35kg x 15

podge57

Deadlifts were fast and strong tonight, assistance felt good too

Deadlift
60kg x 5
100kg x 3
140kg x 3
160kg x 1
180kg x 1
210kg x 1 (10 sets)

RDL
160kg x 6
160kg x 6
160kg x 6

Pullups
+10kg x 4
+10kg x 4
+10kg x 4

KB Windmill
24kg x 10
24kg x 8
24kg x 8

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

podge57

Last night - good session, was hoping for another set @ 110, but wasn't to be

Bench
20kg x 12
40kg x 10
60kg x 8
80kg x 5
100kg x 3
110kg x 5
110kg x 5
110kg x 5
110kg x 5

CGBP w/ dbl mini bands
70kg x 7
70kg x 7
70kg x 7

AB Pulldown
3 x 15

Seated KB Press
24kg's x 12
24kg's x 12
24kg's x 10

Tri Extension
3 x 20

podge57

Delighted with my squatting today, wasn't the prettiest, but felt very strong

Squat
60kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 2
180kg x 1
200kg x 1
220kg x 4 PR

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

KB Front Squat
24kg's x 12
24kg's x 12
24kg's x 12

Pullups
2 x 6

AB Pulldown
3 x 15

https://www.youtube.com/watch?v=hYZ7_Dh2bis

podge57

Deads weren't particularly fast tonight, but weren't slow either, just average

Deadlift
60kg x 5
100kg x 5
140kg x 3
180kg x 1
200kg x 1
220kg x 1 (8 Sets)

Romanian Deadlift
140kg x 10
140kg x 10

KB Swing
24kg x 15
24kg x 15
24kg x 15

BB Curl
45kg x 8
45kg x 8
45kg x 8

KB Windmill
24kg x 10
24kg x 8
24kg x 8

podge57

Benching was a bit sloppy tonight, but got some good reps in with 125

Bench
20kg x 12
40kg x 12
60kg x 8
80kg x 6
105kg x 3
125kg x 3
125kg x 2
125kg x 1

CGBP (Drop Set)
90kg x 8
80kg x 8
70kg x 8
60kg x 8

AB Pulldown
3 x 15

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

KB Extension
24kg x 12
24kg x 12
24kg x 10
24kg x 10

podge57

Didn't get to log anything over the weekend, but I squated 205x3x3 on Saturday, and did some light upper body stuff on Saturday

podge57

Was feeling good tonight, so decided to go for a PR. Came close on the 3rd rep, just couldn't grind it out, the reps were pretty slow

Deadlift
60kg x 5
100kg x 3
140kg x 3
180kg x 1
205kg x 1
230kg x 1
245kg x 2

SLDL
100kg x 12
100kg x 12

KB Side Bend
24kg x 12
24kg x 12
24kg x 12

Ab Pulldown
3 x 15

BB Curl
40kg x 15
40kg x 12
40kg x 12

https://www.youtube.com/watch?v=7Js-hHptA3c

podge57

Have gotten a bit lazy with my logging, heres Thursday's bench session.

Bench
20kg x 12
40kg x 10
60kg x 8
80kg x 6
100kg x 3
120kg x 3
130kg x 2
130kg x 2

3ct Pause Bench
100kg x 5
100kg x 5
100kg x 5

KB Windmill
24kg x 8
24kg x 8
24kg x 8

Seated KB Press
24kg's x 10
24kg's x 10
24kg's x 10

Tri Extension
3 x 20

podge57

Saturday squatting - going for 240 this weekend, so took some singles today. They felt heavy and a bit slow, but when I watched the vids, they all looked fast, and like I had plenty in the tank

Squat
60kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 1
200kg x 1
225kg x 1
225kg x 1
225kg x 1
140kg x 10

Pullups
3 x 7

KB Row
24kg x 15
24kg x 15
24kg x 15

AB Pulldown
3 x 15

BB Curl
50kg x 8
40kg x 12
30kg x 20

podge57

I've really fallen behind with my logging, training has been going well though.

Squatted 240kg a couple of weeks ago, it wasn't pretty, but it wasn't the toughest squat I've ever done either.

Didn't hit the 140 bench I'd been hoping for - I was warming up with 60kg a few weeks ago, and smacked the bar against the J hook, and something popped at the very top of my tricep. I wasn't able to lock out anything for a while, and didn't go over 80kg until this week

Took it easy over Christmas, and did my first tough session yesterday. Football will be starting again soon enough, so the plan is low volume, heavy squatting and deadlifting. I'd like to lift in the IPO nationals this year, hopefully the date / location will suit

240 Squat

https://www.youtube.com/watch?v=Izno0lAjXis

podge57

Deads went brilliantly yesterday, probably one of the best sets I've ever done. I've been doing front squats for the last few sessions too, really enjoying them

Deadlift
60kg x 5
100kg x 5
140kg x 3
160kg x 1
180kg x 1
200kg x 1
225kg x 5 PR

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

Front Squat
60kg x 5
100kg x 5
100kg x 5
100kg x 5

Pullups
3 x 7

KB Side Bends
24kg x 15
24kg x 15
24kg x 15

BB Curl
50kg x 8
45kg x 10
45kg x 8

https://www.youtube.com/watch?v=2GSXNFA6pa8

podge57

Going to attempt to resurrect this long since I'm struggling to keep track of everything on paper.

Struggled big time to get any sort of consistency in 2012, did hit some decent deadlift PR's though. The 2 main reasons were a lack of motivation (although thankfully I never stopped training), and injuries from playing football - 2 broken fingers, torn calf, sprained shoulder and a persistent groin strain to name a few. When the season finished at the start of October, I though I'd be able to get back on track, but then I managed to drop a 20kg plate on my bare foot after deadlifting and broke my big toe, which meant I couldn't squat or deadlift for another 3 weeks.

I feel like I'm on track now, the hunger is back and I'm injury free. I went back to basics and started off really light (SQ 130x5, BP 80x5, DL 180x5) a few weeks ago, and the goal is to hit some DL and bench PR's before Christmas, and squat PR's soon after. Definitely want to compete again early next year. I've given up soccer, and plan on giving up football too, although thats easier to say in November than it is in March

podge57

- All my squatting and deadlifting is beltless at the minute, and I'm getting a good pause in on pressing.
-Everything moved really quick today, felt like I could have knocked out 10+ reps on everything

Squat
60kg x 5
100kg x 5
120kg x 5
135kg x 5
160kg x 5

Bench
60kg x 5
75kg x 5
82.5kg x 5
92.5kg x 5
100kg x 5

BB Row
60kg x 5
75kg x 5
82.5kg x 5
92.5kg x 5
100kg x 5

Lat Pulldowns
2 x 20

AB Pulldown
2 x 20

Hanley

Big extreme breaking your toe just so you dont' have to train, no??

COH

welcome back big fella