Squats, Squats, Squats

podge57

Probably started squatting lighter than I needed to, but wanted to make sure I got back in the groove.

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

3 Count Pause Squat
100kg x 3 x 8

Seated Press
40kg x 12
60kg x 3 x 12

Leg Raises
3 x 15

podge57

Another easy enough session, I'll bump everything up next week.

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

Pullup
3 x 8

BB Shrug
100kg x 3 x 15

Lat Pulldown
3 x 20

podge57

Busy weekend, so had to squat and bench on Monday

Squat
60kg x 2 x 5
100kg x 5
120kg x 3
155kg x 2 x 5

3 Count Pause Squat
100kg x 3 x 8

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

Curls
3 Sets

Leg Raises
3 Sets

podge57

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

Pullups
5 x 5

Shrugs
100kg x 3 x 15

Lat Pulldown
3 x 20

AB Pulldown
3 x 20

podge57

All bench sets were much easier than expected - 5x8 next week, then I'll up the weight.

Bench
40kg x 8
60kg x 5
80kg x 5
100kg x 5 x 7

Seated Press
40kg x 10
65kg x 2 x 10

Curl
3 Sets

Tricep Extension
3 x 20

podge57

165kg felt like 200kg last night - played 2 full matches in 3 days, and was feeling it big time. Got it done though.

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

Paused Front Squat
80kg x 2 x 8

Seated Press
20kg x 10
40kg x 10
70kg x 2 x 10

Curls
3 x 15

Ab Pulldown
3 x 15

podge57

Hamstring wouldn't agree to deadlifting, so combined my bench / dead sessions

Bench
40kg x 8
60kg x 5
80kg x 5
100kg x 4 x 8

Pullup
4 x 7

DB Row
35kg x 2 x 20

Shrugs
120kg x 3 x 12

KB Incline
24kg x 2 x 15

podge57

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

Paused Front Squat
100kg x 3 x 5

Seated Press
65kg x 3 x 10

AB Pulldown
3 x 20

Curls
3 x 15

podge57

Deadlift
60kg x 5
100kg x 5
140kg x 3
190kg x 2 x 5

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

DB Row
37.5kg x 3 x 20

Tri Extension
3 x 20

Lat Pulldown
3 x 20

podge57

Squats were pretty good, walkouts felt extremely unsteady for some reason.

Squat
60kg x 2 x 5
100kg x 5
140kg x 3
180kg x 2 x 5

Front Squat
80kg x 3 x 10

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

Leg Raises
3 x 15

podge57

Bench
40kg x 8
60kg x 5
80kg x 5
105kg x 5 x 6

DB Pullover
35kg x 3 x 15

KB Bench
24kg x 2 x 20

Tri Extension
3 x 20

podge57

Happy with how training is going at the minute - not hitting crazy numbers, but I feel like I'm in great shape. Played a match in midfield on Sunday, didn't think I had any chance of squatting on Monday, but after a good sleep and warmup I had one of my best sessions in a while.

Squat
60kg x 2 x 5
100kg x 5
140kg x 3
185kg x 2 x 5

3 Count Pause Squat
145kg x 3 x 3

Incline Bench
40kg x 7
60kg x 7
80kg x 3 x 7

AB Pulldown
3 x 20

Curl
3 x 15

podge57

Good bench session, hopefully work up to 140 x 2 in the next few weeks.

Bench
40kg x 8
60kg x 5
80kg x 5
100kg x 3
120kg x 2
100kg x 10

3 Count Paused CGBP
95kg x 3 x 5

DB Pullover
35kg x 3 x 15

Tri Extension
3 x 20

podge57

Deads haven't felt right over the last few weeks - my hamstrings don't seem to be getting involved. Will make a conscious effort to try and fix in the next few session.

Deadlift
60kg x 5
100kg x 5
140kg x 3
180kg x 1
205kg x 5

Deficit SLDL
100kg x 2 x 15

DB Row
40kg x 3 x 15

Lat Pulldown
3 x 20

Curls
3 x 15

podge57

Ok, time to resurrect this again. I haven't stopped training, but seemed to pick up some sort of injury every other week (from football) which really stopped me from making any progress.

It's only in the last 6 or 7 weeks that I've been able to train consistently and stick to a schedule. I'm working off Bill Starr's Advanced 5x5, have another few weeks to go. I've trained beltless all year, but I'll do a mini cycle with a belt and try to hit some all time PRs by the end of the year, and get back on the platform early next year.

Also somehow managed to delete my youtube account, but I'll be posting videos here from my new one.

podge57

24.11.2014
Squats moved fairly well, benching was meh...

Squat
60kg x 2 x 5
100kg x 5
140kg x 3
160kg x 3
190kg x 3 x 3

Bench
40kg x 5
60kg x 5
80kg x 5
100kg x 3
127.5kg x 3

Row
60kg x 5
80kg x 2 x 5
100kg x 5
120kg x 3

Tri Extension
2 x 20

Decline Situps
2 x 20

https://www.youtube.com/watch?v=Duc0x7rwaHo

COH

Welcome back man