Training log

Squatman

front squat
barx6
60x5
90x4
90x4
90x4
90x4

Bench
60x5
60x5
80x5
100x2
100x2 Speed bench!!

Face Pulls
40kgx6
Rowing
curling

Squatman

Squat
60x5
100x5
120x3
145x2
165x1
185x1
185x1 PR because i het depth on this one, the previous one was high.

Bench
barx5
60x5
80x5
100x3
110x1
115x1
125x1
132.5x1 PR

Militarty strict press
85kg PR

today was a good day!

Squatman

Front squat
60x5
80x5
100 3x3

Bench
60kgx5
60kg + chains x5
80 +chains x 5
100 + chains x3, for 5 sets!!! pretty fast, very happy with this...

Bent over row Dbs
52.5kg 2x12

Squatman

yesterday

Shrugs 80kh x 10
Seated row 40kg x15
EZ curl 40kg x 5
Punch Bag 30secs
22.5kg db shoulder press x5
40kg leg extensions x5

did these for 5 rounds! not too tired afterwards, however i do think that doing hte punch bag was only asking for trouble! fortunitely all is good!

Squatman

this evening
deads
60x5
100x5
120x3
140x2
160x1
180x1
200 2x0 grr really pissed off at this!!

Bench all with chains
60x5
80x5
100 5x3

Squatman

saturday
bench
60+ chains x5
80x5
100 5x3.

lat pull downs
60kg bentover row 1x15

Squatman

this evening
Squat
60x6
80x5
100x5
120x3
150x4
150x4
150x4
150x4

Squat assist
Bridges front and each side 3 rounds 30sec each

Leg Extension
60kg 3x12

Leg curls
20kg 3x12

Bench
Dumbbells
25kg 5x12

Seated cable rows
40kg 3x12

Face pulls
40kg 3x12 much harder!!

Lat Raises

15kg 3x12


finito

Squats felt tough, recorded them all, and they look fast!! dunno whats up there!

Squatman

Deadlifting
60x5
100x5
140x1
165x2
165x2
165x2
165x2

Bicep Curls
25kgx10
25x10
25x10

Deadlifting was tough, definately need to warm up slower!

Squatman

Front squats
60kgx5
90x5
90x5
90x5
90x5
90x5

Bench
60x6 flew up, must be the chains i was using
80x5
100x3 smoke show
110x1
115x4
115x4
115x4
115x4

may have managed 5x5 but wanna take it one step at a time, and keep good form


Leg extensions
60kg 3x12

Leg curls

40kg 3x6

Military press (strict)
60 6x5

Bent over rows, dbs

52.5k, 3x10

finished, fairly happy with the 115s first 3 sets were very fast, then got fatigued!

niallofthenine

Squat
60x5
100x5
120x3
140x1
157.5x3
157.5x3
157.5x3 Very easy!!

Bench
60x5
80x5
100, 5x5 piece of piss, would have easily pumped out a couple of sets of 10
my previous chain work, has made this weight accellerate fairly fast!

Assistance
front and side bridges 30 secs each 3 rounds/

Leg Curls
40kg 3x10

Leg Extensions
60kg 3x12

Seated Rows
3x12 60kg

Lat Raise front and side

3x6 @ 15kg

Squatman

Sumos
60x5
100x3
120x2
140x1
160x1
175 3x3

Deadlifting was easy enough.

Guns
32.5kg dbs 2x6 form wasn't textbook
15kg 2x10
then ~5ish 2x20,

massive pump after the guns!

Squatman

this evening
front squat
60x8
95 4x4 easy

Bench
60x5
80x5
100x3
110x1
120, 3x3 felt tough, looked fastish


assistance

Db Rows
52.5kg 3x10
Lat raises
3x6 @10kg

rack presses

120x3
4x3 @110

these were tough!

Squatman

squats
60kgx5
100x5
120x3
140x2
165x2
165x2

easy enough.

Leg extensions
80kg 3x10

Leg curls
40x10
60x6, that was way tougher
Front & side bridges
30 seconds for 3 rounds,

this was too easy, may add weight next time!

Curls
22.5 2x10
40kg easy curl 2x5
11.5kg 3x10

Squat 60kg 2x10

Squatman

deadlifting
60x5
100x3
120x3
140x2
160x1
185x2
185x3
wanted 185 2x2, went for a 3rd rep, cos it was easy nough!

Bench
60x5
80x5
100x3
110x1
120x1
125x2
125x2
125x1 paused, Handy paused PR

Db rowing
52.5kg 2x10

Rack pulls 18inch

120x5
140x5
180x5
200x4
220x5. easy!

think thats all i did this evening!

Squatman

squat,
barx6
60x6
100x3
120x3
140x2
160x1
170x2
170x2

bench
60x5
80x5
100x3
110x1
120x1
127x2
127x2

banch and squat prs tonight, fit for more reps in both! happy days

weighted bridges 5kg, front and both sides
leg curls 42.5 3x10
leg extensions 82.5 3x12

cable seated rows
70x10
90x10
90x10

Squatman

deadlifts
60x5
100x5
120x2
140x2
160x1
180x1
200 x2
200x2 pr both, pretty much all my training these days are prs

Arm curls
22.5kg dbs 3x12
ez curl bar 40kg, 2x8
12.5kg conc. curls 2x10
4kg conc curls x50 :eek:

Squatman

poor show yesterday
Squat

bar x8
60x5
8100x5
120x3
140x2
160x1
170x1
190x0
190x0 put on belt for this one, got half way up, and them bottled it! ****

Bench
60x8
80x5
100x2
110x1
120x1
127x1
135x0 stapled under it. didnt budge off my chest!.

pissed off at them!

Squatman

Squat
barx10
60x5
100x5
120x3
140x1
155, 5x3 good reps, not too taxing

Bench
60x5
80x5
105, 3x6 tougher than i wanted!

CGBP
80 2x6

Leg extensions
60x5
80x12
100, 2x10

Leg curls
50x5

lat pull downs

40x10

Squatman

Last thursday
Squat
60x5
100x5
120x3
140x3
160x5 all beltless, not too difficult

Bench
60x5
80x5
100x5
110x1
120x3

Log press
50kg x3
70kgx3
80kgx3, strained shoulder a little, so left it there!

Seated row
210lbs, 2x8.

Squatman

Squat
60x5
100x5
120x3
157.5, 5x3 (burst shorts :mad:)

Bench
50x10
60x6
80x6
100x10
100x10 easy,

Incline dbs
could have been 45s, dunno but they were tough
1 set, 6

Bcep Curls
2x6, 26kgs

Shoulder press
60kgx10

bent over row
2x6 at 50kg

Squatman

squat
60kgx5
60x5 +blue bands
90 + bands, 5x3 to a low box!

Dumbell bench
30kgx10
42.5, 4x6
finished! a bit wrecked from mondays session,
wil pick up the slack tomorrow!

Squatman

deadlift
60x5
100x5
120x3
140x1
160x1
180, 2x5, second set was easier than the first! may have been fit for a 3rd set, but i think i forgot to deadlift last week and dont wanna be frucked tomorrow!
100x10

Shrugs
60kg, 3x20

Leg raises
3x8

Squatman

saturday

hammies, were tight, so decided to squat!!!

worked up to 180 for a single.. recorded it, and bejasus it took 6 seconds to come out of the hole, to the top of the squat!!!

benched last friday night, worked up to 5x3 of 120..

Squatman

today

Squat
60x5x2
100x5
120x3
140x2
160, 5x3


Bench
60x5x2
80x5
105, 5x5, benching was solid, fit for more in every set!

Assistence
30 sec bridges
60kg lat pull downs 3x10
90kg leg extensions 3x12
40kg leg curls x 10
Leg ups (abs) 2x10

good session this evening! squats were ok speed wise!

Squatman

yesterday
front squat
60x5
80x3
100x1
120x1
130x1
140xf 130 was fairly quick, thought id grind out the 140!

DB bench
42.5, 3x8

Squatman

today
dl conventional
60x5
100x3
120x3
140x3
sumo
160x1
180x1
180xf
added straps
180x5

deadlifting is really inconsistent, maybe i over-cooked it last week!

conv
140x3
140x3

Squatman

saturday
Banded squats
60kg + pink bands
100kg + pink bands
100kg + pink bands, + black bands

Estimate this was 260 at the top! easy enough lifting!

bench lockouts
140 x 10 pin 13
140x3 pin 12
140x1 pin 11, this is a bit more than half way down

140 xf, good negative tho!:cool:

Squatman

happy with this evenings goings on!
bike 5mins
squat
60x5
100x5
120x3
140x2
150x1
165, 5x3 Previous best was probably 2x2. intended on 3x3, but they were going so well, i did the extra 2. can prob be attributed to last friday/saturdays speed training.

Bench
60x5
80x5
110, 5x5, another pr, previous was 105! this was handy benching, probably could have done sets of 10!

Assistance
3 30 secs bridges
3x8 leg raises.
Leg extensions 3x12 @ 100kg
Leg curls 3x12 @ 40kg

DB rows 2x6 @ 60kg Nice weight, after the first set, the second set wasnt too hard! should help with my chase to a 140 bench!
Lat pulldowns 40kg x10

Good session, lots of weight, and good form throughout. very happy boy

Squatman

squat
60x5
100x5
120x3
140x2
160x1
170, 3x3, first set was easy, last rep of last set was quite difficult!

Benching
60x5
60+chains, x5
80 with chainsx3
100 w/c, 5x3

Leg Extensions
100 3x12 very tough!
~Leg curls
40kg 3x12

Squatman

deadlift
60x5
100x5
120x3
140x1
150, 3x3. all conventional

Goodmornings
60x5
80, 3x5

Leg raises
3x12

Face pulls
2x6 @40kg
2x12 @20

Curls
20kg 2x12

hammer curls
20, 2x6