Squats, Squats, Squats

podge57

Deads felt good. I think the problem was that I wasn't getting any leg drive, which I managed to correct

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

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

Decline Bench
60kg x 10
80kg x 10
90kg x 4 x 8

Lat Pulldown
3 x 20

podge57

Squats were pretty fast, technique was a bit sloppy. Did a good bit of assistance work, hoping to gain some more size over the next couple of months.

Squat
60kg x 5
100kg x 5
140kg x 3
175kg x 3
205kg x 3
155kg x 8

Bench
40kg x 8
60kg x 8
80kg x 5
90kg x 5
100kg x 3
112.5kg x 3
125kg x 3
105kg x 8

KB Shoulder Press
24kg x 12
24kg x 12
24kg x 10

KB Swing
24kg x 3 x 20

Pullup
2 x 8

Pushup
2 x 20

Pull-Apart
2 x 20

podge57

Was a bit worried going into tonights session - I've picked up a bit of a throat infection, and thought it might affect me. I just got under the bar and tried not to think about - everything went better than expected. Will have to make some adjustments to my bench training, it'll be a struggle to get 127x5 next week.

Squat
60kg x 5
60kg x 5
100kg x 5
140kg x 3
175kg x 3
205kg x 5

Bench
40kg x 8
60kg x 8
80kg x 5
90kg x 5
100kg x 3
112.5kg x 3
125kg x 5

KB Row
24kg x 2 x 20

Pushup
2 x 20

Ab Pulldown
2 x 20

Tri Pushdown
2 x 20

https://www.youtube.com/watch?v=RhsuTZIq1_U

podge57

- Was sick as a dog all week, got some benching done yesterday, although I felt pretty week. I'm planning on changing my training this week geared towards the comp in April.

Bench
60kg x 8
80kg x 5
90kg x 5
105kg x 5 x 5

Pushups
3 x 20

Tri Pushdown
2 x 20

Pull-Apart
3 x 20

KB Row
24kg x 3 x 20

podge57

Still feeling pretty weak - will try and get some decent volume in this week to get myself back on track

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

Incline Bench
40kg x 10
60kg x 10
70kg x 3 x 10

Pullup
3 x 7

BB Row
60kg x 10
80kg x 8
100kg x 2 x 6

BB Curl
40kg x 3 x 12

podge57

Was hoping for 10-12 reps on the deadlift - but it was definitely more of a stamina than strength issue, so not too upset with it.

Deadlift
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 3
200kg x 9

Bench
40kg x 10
60kg x 10
80kg x 10
100kg x 10
100kg x 10

Hamstring Curl
3 x 25

Tri Pushdown
3 x 20

podge57

Still just getting some volume in. Going to hold off on my new cycle until next week, which should still give me about 8 weeks of training. Still getting over a throat and ear infection, which has been affecting my balance a bit, so not doing anything too crazy.

Squat
60kg x 5
100kg x 5
140kg x 5
170kg x 10

Bench
40kg x 8
60kg x 5
80kg x 5
100kg x 3
112.5kg x 6 x 3

Lat Pulldown
3 x 20

KB Swing
24kg x 2 x 20

BB Curl
40kg x 3 x 12

podge57

Pleased with my squatting on Monday - got three heavy-ish sets in. I think I'm over my various ailments and diseases, so planning to get back on the PR trail next week

Squat
60kg x 5
100kg x 5
140kg x 3
170kg x 1
190kg x 3
195kg x 3
200kg x 3

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

KB Windmill
24kg x 2 x 10

KB Swing
24kg x 2 x 20

Band Pullaparts
3 x 20

podge57

Deadlifts were slower than I would have liked tonight, but it's been a while since I've worked up to 220+

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

Hamstring Curl
3 x 20

Bench
40kg x 8
60kg x 8
80kg x 6
100kg x 6
105kg x 6
110kg x 6

Pullups
3 x 6

Lat Pulldown
3 x 20

BB Curl
40kg x 12
50kg x 8
40kg x 13

podge57

Been a busy week, only getting to catch up on my log now. I've started training properly for the IPO comp. I'm going to use Mike Tuscherer as an online coach up to the comp - it's something I've wanted to try for a while, and now seems like the perfect time. I'm impressed with the feedback and input so far, hopefully I'll see the results too.

The only real difference to my log will be RPEs - link here for anyone who wants to read up

podge57

Good squat PR today. My old beltless best was 180x5, and the reps seemed to fly up today.

Beltless Squat
60kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 1
182.5kg x 6 @ 8.5

2 Count Pause Bench
40kg x 8
60kg x 8
80kg x 4
90kg x 4
105kg x 4 @ 9

Floor Press
60kg x 12
80kg x 12
95kg x 12 @ 9

podge57

Struggled with the GMs - haven't done them in a long time, and found it tough to push back on to my glutes and hams.

Beltless Deadlift
60kg x 5
100kg x 5
140kg x 3
160kg x 3
190kg x 3
210kg x 6 @ 9

TnG Bench
40kg x 8
60kg x 8
80kg x 6
100kg x 3
122.5kg x 6 @ 10

GM
60kg x 6
80kg x 6
95kg x 6
110kg x 6 @ 9

podge57

DB Row
40kg x 2 x 10

Face Pull
2 x 15

Ab Pulldown
2 x 10

podge57

Didn't get to train until 10.30 tonight - had my annual work party in England last night, and got back this evening. It went better than expected, and I got a good session in.

Paused Bench
40kg x 8
60kg x 6
80kg x 6
100kg x 3
110kg x 6 @ 9

Beltless Squat
60kg x 5
60kg x 5
100kg x 5
140kg x 3
167.5kg x 2
192.5kg x 4 @ 9

Beltless Deadlift w/ Dbl Mini
60kg x 4
100kg x 4
140kg x 4
160kg x 4
192.5kg x 4 @ 9

podge57

Squats felt great tonight, think I had another 2 in me. Tweaked my shoulder a bit floor pressing, so didn't do any more sets

Beltless Squat
60kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 2
190kg x 5 @ 9
172.5kg x 5 @ 9

3 Count Pause Bench
40kg x 6
60kg x 6
80kg x 3
95kg x 3
110kg x 3 @ 9
100kg x 3 @ 8
100kg x 3 @ 8
100kg x 3 @ 9

Floor Press
60kg x 6
80kg x 6
95kg x 6
110kg x 6 @ 9

Squatman

was that 5 sets of 9 with 190 and 5x9 at 172? Thats a ****load of volume?

EDIT ITS RPE rarting?

podge57

Squatman wrote: »

was that 5 sets of 9 with 190 and 5x9 at 172? Thats a ****load of volume?

EDIT ITS RPE rarting?

Yeah, it's RPE rating

Don't think I'd be around too long if I attempted that type of volume!!

podge57

Deads felt strong tonight. Tied my PR from a few weeks ago, but felt faster today, and I've been struggling with my pulls recently, so really happy with it. Shoulder still not 100%, so bench numbers were down a bit.

Deadlift (Beltless)
60kg x 5
60kg x 5
100kg x 5
140kg x 3
180kg x 2
200kg x 1
220kg x 5 @ 9
200kg x 5 @ 9

Bench
40kg x 8
60kg x 8
80kg x 5
117.5kg x 5 @ 9
107.5kg x 5 @ 8
107.5kg x 5 @ 9
107.5kg x 5 @ 9

Front Squat
60kg x 5
80kg x 5
100kg x 3
120kg x 5 @ 9
110kg x 5 @ 9

podge57

Pressing felt great today, shoulder was fine. Brought my grip in a little, and I had no issues. Pin squat felt strange - not a movement I've really done before - I think I was bracing myself for the pins, and it through out of position a bit.

Paused Bench
20kg x 8
40kg x 8
60kg x 5
80kg x 5
100kg x 3
115kg x 5 @ 9
107.5kg x 5 @ 8
107.5kg x 5 @ 9

Pin Squat
60kg x 5
100kg x 5
140kg x 3
160kg x 3
175kg x 3 @ 10
167.5kg x 3 @ 8.5
167.5kg x 3 @ 9

Seated Press
20kg x 10
40kg x 8
60kg x 6
70kg x 6 @ 9
62.5kg x 6 @8
62.5kg x 6 @ 9

podge57

Good session - set up the bands a little different this week, so there was a bit of tension at the bottom

Beltless Deadlift w/ Dbl Mini
60kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 3
207.5kg x 3 @ 9
195kg x 3 @9

Pin Press (Mid Range)
40kg x 8
60kg x 6
80kg x 3
100kg x 3
115kg x 3
132.5kg x 3 @9
120kg x 3 @ 8
120kg x 3 @ 8
120kg x 3 @ 9

Pendlay Row
60kg x 6
80kg x 6
95kg x 6
115kg x 6 @ 9
105kg x 6 @ 8
105kg x 6 @ 8
105kg x 6 @ 8.5
105kg x 6 @ 9

podge57

Squat / Bench / Dead from this week

https://www.youtube.com/watch?v=JFdYr19Yw_A

podge57

Struggled tonight, legs felt very heavy and squats were slow. Squatting again on Friday, looking forward to making up for this session. Pressing was solid.

Squat (Beltless)
60kg x 5
60kg x 5
100kg x 5
140kg x 3
170kg x 3
195kg x 4 @ 9
185kg x 4 @ 8.5
185kg x 4 @ 9

3 Count Pause Bench
40kg x 8
60kg x 5
80kg x 4
95kg x 4
107.5kg x 4 @ 9
102.5kg x 4 @ 8
102.5kg x 4 @ 9

Floor Press
60kg x 12
80kg x 8
95kg x 12 @ 9
90kg x 12 @ 9

podge57

Another good DL session, definitely had another rep, maybe even 2. Think the band pulls are help with my lockout. Was supposed to bench for 8 reps, disappointed I missed the last, but still a decent performance

Deadlift (beltless)
60kg x 5
100kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 2
200kg x 1
227.5kg x 4 @ 9
215kg x 4 @ 9

Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 3
100kg x 3
117.5kg x 7 @ 10
110kg x 8 @ 8.5
110kg x 8 @ 10

Good Morning
60kg x 6
80kg x 6
100kg x 6
115kg x 6 @ 9
105kg x 6 @ 8
105kg x 6 @ 9

podge57

Struggled big time over the last 2 sessions, but I sort of expected I would. Spent 8 or 9 hours in the car on Friday on Saturday, and my lower body did not respond well. Tried to squat on Friday, but it wasn't happening after I warmed. Pressing was decent though.

Paused Bench
40kg x 8
60kg x 8
80kg x 4
100kg x 2
120kg x 4 @ 9
112.5kg x 4 @ 8
112.5kg x 4 @ 9

Seated Press
20kg x 8
40kg x 8
60kg x 8
70kg x 8 @ 9
65kg x 8 @ 9

podge57

A bit better today, but deadlifts still felt slow. Looking forward to next, low volume, high intensity work coming up.

Deadlift w/ Dbl Mini
60kg x 5
100kg x 5
140kg x 4
160kg x 4
180kg x 2
200kg x 4 @ 9
190kg x 4 @ 9

Close Grip Bench
40kg x 8
60kg x 8
80kg x 4
100kg x 4
120kg x 4 @ 9
112.5kg x 4 @ 8
112.5kg x 4 @ 9

Snatch Grip Deadlift
60kg x 8
100kg x 8
120kg x 8
140kg x 8 @ 9
132.5kg x 8 @ 9

podge57

Felt like I got my squat back on track a bit today - wasn't the smoothest set, but still had a rep left. Looking forward to deadlifting heavy on Thursday.

Squat (Beltless)
60kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 1
180kg x 1
200kg x 3 @ 9

3 Count Pause Bench
40kg x 8
60kg x 8
80kg x 6
92.5kg x 3
110kg x 3 @ 9

Floor Press
60kg x 8
80kg x 6
100kg x 6
115kg x 6 @ 9

podge57

Warmups were a bit on the slow side, I had planned to dl 235+, but decided to drop it down. Got a good set in, but note sure if I would have got another rep. Pressing felt good

Deadlift (Beltless)
60kg x 5
100kg x 5
100kg x 5
140kg x 3
160kg x 3
185kg x 1
205kg x 1
232.5kg x 3 @ 9.5

Bench
40kg x 8
60kg x 6
80kg x 4
100kg x 2
115kg x 2
127.5kg x 4 @ 9

Front Squat
60kg x 5
80kg x 5
100kg x 5
122.5kg x 5 @ 9

podge57

First 2 reps @ 127.5 were fast, 3rd was tough, but never in danger of missing it.

Paused Bench
20kg x 8
40kg x 8
60kg x 6
80kg x 3
100kg x 3
115kg x 2
127.5kg x 3 @ 9

Pin Squat
60kg x 5
100kg x 5
140kg x 3
160kg x 3
175kg x 3 @ 9

Seated Press
20kg x 8
40kg x 6
50kg x 6
60kg x 6
75kg x 6 @ 8.5

podge57

Numbers have gone down on band deads over the last few weeks. I'm putting this down to lifting in the morning, and the Saturday sessions getting tougher. Still, a decent week overall.

Deadlift w/ dbl Mini
60kg x 5
100kg x 5
100kg x 5
140kg x 3
160kg x 2
180kg x 1
195kg x 3 @ 9

Pin Press (Mid Range)
40kg x 8
60kg x 6
80kg x 6
100kg x 3
115kg x 3
127.5kg x 3 @ 9

Pendlay Row
60kg x 8
80kg x 6
100kg x 6
120kg x 6 @ 9

podge57

Good to get the belt back on tonight. Had it a notch too tight on the 207.5 set, and I found it tough to get air in on the last 2 reps. Pleased with the 120x7 bench, definitely a PR. The set started off a little shaky, but seemed to get stronger. Good some good volume in on the floor presses.

Squat
60kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 1
207.5kg x 5 @ 9.5
195kg x 5 @ 9

Bench
40kg x 8
60kg x 8
80kg x 5
100kg x 3
120kg x 7 @ 10
112.5kg x 7 @ 10

Floor Press
60kg x 8
80kg x 5
100kg x 5
117.5kg x 5 @ 9
110kg x 5 @ 8
110kg x 5 @ 8
110kg x 5 @ 9