Squats, Squats, Squats

podge57

Got some good work done tonight - I had off a bit on my squat volume / work ethic, but I'm starting to see the benefits of the 5x5 sessions now. Hoping to gain about 5kh over the summer, so they will help with that too

Squat
60kg x 5
100kg x 5
140kg x 3
167.5kg x 5 x 5

Close Grip Bench
40kg x 8
60kg x 8
80kg x 6
105kg x 3 x 6

Decline Situps
+20kg x 3 x 12

Pullups
3 x 5

Band Pull-Apart
2 x 20

podge57

Bench
40kg x 8
60kg x 8
80kg x 5
112.5kg x 5
90kg x 10
80kg x 10

BB Row
60kg x 8
80kg x 8
105kg x 2 x 8

KB Incline
24kg x 15
24kg x 12

Ab Pulldown
3 x 20

Tricep Extension
2 x 20

podge57

Tough session in the heat yesterday. Will be switching to a 4-day / week setup for the next few months. Since I won't be competing in June, I've set myself a couple of goals before I turn 24 (August)
180kg x 20 Squat
140kg x 3 Bench
250kg x 5 Deadlift

Squat
60kg x 5
100kg x 5
140kg x 3
165kg x 2
190kg x 5
130kg x 20

Bench
40kg x 8
60kg x 8
80kg x 5
105kg x 3 x 5

Deadlift
60kg x 5
100kg x 5
140kg x 3
180kg x 1
210kg x 5

Wide Grip Chins
3 x 4

Curls
40kg x 3 x 10

podge57

Another good session, plenty of volume. The extra work is paying off - I'm up to 108kg (my heaviest ever), with little / no fat gain.

Squat
60kg x 5
100kg x 5
140kg x 3
170kg x 5 x 5

Bench
40kg x 8
60kg x 5
80kg x 5
92.5kg x 8 x 3

Lat Pulldowns
3 x 15

Decline Situps
+10kg x 15
+20kg x 2 x 12

wadacrack

podge57 wrote: »

Another good session, plenty of volume. The extra work is paying off - I'm up to 108kg (my heaviest ever), with little / no fat gain.

Squat
60kg x 5
100kg x 5
140kg x 3
170kg x 5 x 5

Bench
40kg x 8
60kg x 5
80kg x 5
92.5kg x 8 x 3

Lat Pulldowns
3 x 15

Decline Situps
+10kg x 15
+20kg x 2 x 12

What height are you?!

podge57

wadacrack wrote: »

What height are you?!

Just over 6ft3"

wadacrack

podge57 wrote: »

Just over 6ft3"

108kg is alot of weight..what you think your bf% ?

podge57

wadacrack wrote: »

108kg is alot of weight..what you think your bf% ?

I have no idea really - I would guess around 15%. I can see my top abs, I'm not too worried about getting a low bf%, but I definitely don't want to gain a load of fat just to increase my lifts

podge57

Strained my hamstring running on Tuesday, so no deads this week. Hopefully it'll be ok to squat on Saturday

Bench
40kg x 8
60kg x 5
80kg x 3
95kg x 8 x 3

CG Incline
60kg x 12
70kg x 2 x 12

Chins
2 x 7
1 x 11

Ab Pulldown
3 x 20

Tri Pushdown
3 x 20

podge57

Last session at home for about 6 weeks today. Hamstring was ok, but my quads were incredibly sore. I was even struggling with 60kg, but managed to knuckle down and get through it. Didn't attempt a 20-rep set, couldn't wait to get the bar off my back after each set

Squat
60kg x 2 x 5
100kg x 5
140kg x 3
165kg x 2
192.5kg x 5

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

Pullups
2 x 9

BB Curl
40kg x 3 x 12

Lat Pulldown
3 x 15

podge57

Going to be lifting in the University of Toronto Gym for the next few weeks - it's a good set up - 6 power racks, 4 platforms, 5 flat benches, 12 dumbbell benches, chalk etc. Only problem is the weights are in lbs, which caused my brain to melt. Today was meant to be 5x5 squat, but was too tired, so I'll do it tomorrow.

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

Lat Pulldown
3 x 15

Dips
1 x 15
2 x 12

AB Pulldown
3 x 15

podge57

Happy with my squatting today, legs were really sore from traveling, walking, but got it done. The sets weren't especially pretty, and the first was about as slow as the last. Always find it tough to squat out of a different rack, and with a different bar. Set the rack too high and had to do a calf raise to unrack, since I was too lazy to change it.

Squat
60kg x 2 x 5
100kg x 5
140kg x 3
172.5kg x 5 x 5

Pullups
4 x 8

Bench
40kg x 8
60kg x 5
80kg x 3
102.5kg x 8 x 3

Decline Sitps
+15kg x 3 x 12

podge57

Benching felt really easy today. Deads were strange - they moved very slow. I was using bumpers, and only realised after that it was a weightlifting bar (not sure if that makes a difference.) 240x2 is the plan for next week, shouldn't be a problem

Bench
40kg x 8
60kg x 5
80kg x 3
105kg x 8 x 3

Deadlift
60kg x 5
100kg x 5
140kg x 3
190kg x 1
210kg x 1
230kg x 3

Pullups
3 x 7

Calf Raise
3 x 20

podge57

Haven't updated in a few weeks - I was really struggling to get in the right frame of mind to lift heavy over here - too many distractions and walking about all day. Have been slacking big time on my mobility / recovery, which definitely doesn't help.

So I decided not to worry too much about it. and just go into the gym and get a good, tough session in. So I've been doing things like front squats, lunges, RDLs / SLDLs, DB Pressing, lots of pullups etc

Have been eating well too - dropped about 2kg, but thats not a big deal - sweating all day could account for that.

Home in about 2 weeks, so I'll start logging properly then - going to start light, but I think I should be able to get back to where I was in 4 weeks.

podge57

Got back to Ireland on Friday morning, and got my first session in yesterday. Hadn't trained at all in 10 days, and hadn't squatted / benched in about 3 weeks. Starting off light, will squat and bench 2x per week, and increase the weight each session. Everything was easy, lost my balance on a few squat reps, but they got better as I went on.
Sleep has been totally messed up, last 5 night have been : 0hrs, 13hrs, 0hrs, 14hrs, 2hrs

Squat
60kg x 2 x 5
100kg x 2 x 5
140kg x 5 x 5

Bench
40kg x 2 x 8
60kg x 5
85kg x 5 x 5

Pullup
4 x 5

Seated DB Curl
14kg x 3 x 12

AB Pulldown
2 x 20

podge57

Pulled some singles just to get a feel for deads again.

Deadlift
60kg x 2 x 5
100kg x 5
140kg x 3
170kg x 10 x 1

BB Row
60kg x 2 x 8
85kg x 2 x 8

Incline Bench
40kg x 8
60kg x 8
70kg x 3 x 8

Face Pull
3 x 15

podge57

More easy squatting and benching, looking forward to bumping the weights up again next week. Will keep doing 5x5 until I'm using 175 and 110.

Squat
60kg x 2 x 5
100kg x 5
145kg x 5 x 5

Bench
40kg x 8
60kg x 5
87.5kg x 5 x 5

Pullup
x7
+5kg x 2 x 5

Pushup
2 x 20

podge57

Not the best pic, but got to visit the US Olympic Training Centre in Colorado Springs. This is one of their S&C Rooms - I counted 18 rack / platform combos, each with about 230kg of bumpers. Dozens of med balls, GHRs etc.

And thats wrestling God Jordan Burroughs stretching at the bottom of the pic

podge57

Schedule was messed up a bit last week, had a championship match on Sunday, and have another this Friday. Was a bit slow getting warmed up this morning, but after the first 2 sets @ 150, everything moved nicely

Squat
60kg x 2 x 5
100kg x 5
150kg x 5 x 5

Bench
40kg x 8
60kg x 5
70kg x 5
90kg x 5 x 5

Pullup
4 x 6

BB Curl
40kg x 3 x 12

KB Windmill
24kg x 3 x 10

podge57

Trained again today so I can get a bit more rest before the game.

Incline Bench
40kg x 8
60kg x 8
72.5kg x 3 x 8

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

BB Row
60kg x 2 x 8
90kg x 2 x 8

Tri Extension
3 x 15

BB Shrug
100kg x 3 x 15

podge57

Big win last night, and a few celebrations after. Just put my head down and got through todays session. Football will definitely be the focus for the next couple of months, but shouldn't affect my lifting too much, just won't be able to stick to a set schedule.

Squat
60kg x 2 x 5
100kg x 5
125kg x 3
155kg x 5 x 5

Pullups
3 x 7

Bench
40kg x 8
60kg x 5
75kg x 5
92.5kg x 5 x 5

BB Curl
45kg x 3 x 10

KB Swing
24kg x 2 x 20

podge57

Everything is coming along nicely, between lifting and football, I spent about 3.5hrs training yesterday. Thankfully I'm getting 9+hrs of sleep, need to start eating more though.

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

Bench
40kg x 8
60kg x 5
80kg x 5
95kg x 5 x 5

Pullup
3 x 7

Decline Situp
+10kg x 15
+15kg x 2 x 12

Seated DB Curl
15kg x 3 x 12

podge57

Deads were a bit hit and miss today, some were really fast, others were average.

Deadlift
60kg x 2 x 5
100kg x 5
140kg x 3
180kg x 10 x 1

SLDL
100kg x 2 x 15

BB Row
60kg x 2 x 8
90kg x 2 x 6

Incline Bench
40kg x 8
60kg x 6
80kg x 3 x 6

Shrugs
3 x 15

podge57

Strained my quad slightly last week, so didn't do much over the weekend, just some benching and arm work. Back to the routine day, hit the sweet spot on two of the squat sets, need to be more consistent though. Nearly at the goal of 175 / 110 for 5x5 I set a few weeks ago, so happy enough

Squat
60kg x 2 x 5
100kg x 5
140kg x 3
165kg x 5 x 5

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

Pullup
3 x 5

DB Curl
15kg x 3 x 15

Ab Pulldown
3 x 25

podge57

Had a knee on knee collision last Tuesday, and it really swelled up, so it was upper body only on Wednesday

Bench
40kg x 8
60kg x 5
80kg x 5
102.5kg x 5 x 5

Incline Bench
40kg x 8
60kg x 8
75kg x 3 x 8

Shrugs
100kg x 3 x 12

Ab Pulldown
3 x 20

Face Pull
3 x 15

podge57

Hit 170x5x5 surprisingly easily, reps felt great from the start. Going to continue with the 5x5's, but only 1x per week as the loads are getting heavier. Will front squat on the other days. Deads are still catching back up, but getting there

Squat
60kg x 2 x 5
100kg x 5
140kg x 3
170kg x 5 x 5

Deadlift
60kg x 5
100kg x 5
140kg x 3
180kg x 3
205kg x 3

BB Row
60kg x 5
80kg x 5
100kg x 3 x 5

Lat Pulldown
3 x 15

BB Curl
40kg x 15
45kg x 12
50kg x 8

podge57

Probably started too light on the front squats, didn't take much effort, might jump 10kg next week.

Front Squat
40kg x 8
60kg x 5
80kg x 5
100kg x 5 x 5

Bench
40kg x 8
60kg x 5
80kg x 5
105kg x 5 x 5

Pullup
4 x 7

Decline Situp
+10kg x 3 x 12

podge57

Deads are getting there, speed was really good today.

Deadlift
60kg x 2 x 5
100kg x 5
140kg x 3
180kg x 12 x 1

BB Row
60kg x 10
80kg x 10
90kg x 2 x 10

Incline Bench
40kg x 8
60kg x 8
80kg x 3 x 8

Lat Pulldown
3 x 15

Pull Apart
3 x 15

podge57

Another upper-body only session today - picked up another slight knee injury playing last night (anyone who says powerlifting is dangerous mustn't have played much contact sport). Should be ok by Monday

Bench
40kg x 8
60kg x 5
80kg x 5
110kg x 5 x 5

Seated Shoulder Press
40kg x 8
50kg x 8
60kg x 2 x 8

Ab Pulldown
3 x 20

Seated DB Curl
15kg x 3 x 12

podge57

First proper training session this week, all the minor niggles started to add up and I took a few days off. Hopefully will get to squat tomorrow, it's been almost 2 weeks.

Seated Press
40kg x 8
50kg x 8
60kg x 11 / 7 / 4

Pullup
BW x 7
+5kg x 2 x 5

KB Row
24kg x 3 x 15

Front Raise
20kg x 3 x 12

BB Curl
30kg x 20
35kg x 2 x 15