Training log

Squatman

squat
60x6
100x5
120x3
140x2
160x1
180, 2x2 PR
heavy squatting felt light...ish!

Bench
60x6
80x5
105, 5x5, inconsistent, some sets were tough, some easy!

Assistance

leg extensions
40x15
80x12
100, 3x10

Leg curls
40x12
50, 3x10

bridges, 30 sec, +10kg x30 secs

Db Rows
62.5kg, 2x8, rowing itself wasnt too hard, grip was giving out tho!
20kg x 20
incline bench
60x5

good session tonight, prefer if bench was easier! very happy with the squat considering my 1rm is 185!

Squatman

front squat
barx5
60x5
80x3
100x2
110, 3x3

Bench
60x10
80x6
100x5
110x2
115, 3x5

bench was all bounced, but not too much, i dont normally bounce it, but i suppose i needed an ego boost

BOR's
60x12
80x12
100, 3x10 easy!

thats all for tonight, contemplating maxing out on saturday on the squat! hopefully I wont be too far from a 200kg squat!

Squatman

deads
60x5
60x5
100x3
120x3
140x2
160x1
180x1
192.5 x2 these were tough, having trouble keeping my lower back from rounding!

SLDL
60kgx8
80kg, 2x8

GMs
75, 3x8

Lat pulldowns
40x8, x8, cable snapped!

35mins on spinning bike!

medical today, bmi says im obese

Squatman

squat max test

195kg 10kg pr! delighted with this! hamstrings were tight going into this, 180 was slow, but i really wanted it! this is pretty much 2x bw!
may test bench today also

Squatman

bench
60x6
80x5
100x5
110x2
120x1
130x1
135xf urgh!
100x12:cool:

Squatman

weighed in recently at 101kg ugh! this needed correcting! did 5 hours of cardio last week and 2.5ish the week before along with and impeccable diet!
its the healthiest i eaten in ever! got down to 97.5 some time last week! all weigh ins were at 8ish in the evening in a not spectacular scales! but is should be relatively repeatable!

anyways
tonight
squat
bar x6
60x5
100x5
120x3
140x2
155x1
170, 3x3, this is a reps pr. they were quick enough, but the last one was a pretty bad grinder! which is possibly the wrong kind of training! but anyway it was an ego booster

bench
60x8
22 mins on bike
60x5
80x5
100x1
110x1
120x1
130x1
135x1 nice grinder, but there was no bounce, so im well pleased with that! I thought with my cardio that the strength would have gone down!
plan is to keep the volume low and intensity high for the next few weeks!

Squatman

6 month thread revival,

All time pr's are 200kg squat, (240x2 to a high box)
220 DL 135BP
Current maxs are probably 180, 120, 200
plan to get back to where i was, in the next 9 weeks

Tonight,
DL conventional
60x5
100x5
120x3
140x3
switch to sumo
160 2x1
180x1
190x3

Fairly pleased with the dling, dont normally rep at that high of weight, first 2 were grand, third was a bit of a grinder,

Bench,,]]

bench reallt needs attention,
tried bands and chains tonight, but i need to find a better way of choking the bands, as im only getting tension at the top of the press.
any suggestions, currently jusgt wrapped around collar of bar and a heavy dumbell on the ground,,

Anyway
60x5
60 + heavy chains x3
60 chains and bands x3
80 chains and bands 3x2, very difficult to lockout!

Squatman

today,

Bastardised Ed coan bench program, after fasting for 12 hours
85kg 2x10 (this was tough, i did this with 100kg a few months back)
75 close grip x7, x6, both were ment to be 10,
inclines, 70 x4 and 60 x10, really pathetic!

speed squats tp heavy red bands
barx3
60x3
100x3, flew up
110x2 felt really heavy, had trouble unracking it (too heavy) and failed 3rd rep!!!

fml. need a plan to train to for next 9 weeks!

Squatman

yesterday
deadlifting 60x5
100x5
120x3
140x2
160x2
180x3
185x2

speed deads
140, 3x2



gms
80, 3x8
bors
75 3x8

sldl
80, 3x8


+ some recreational cg bp!

Today
squat
60x5
100x5
140, 3x5
smoke show

Thn some chin ups, pull ups and ab work,

on a side note i am both fat and weak! both need correcting. ~102kg:eek:

Squatman

monday

Bench
100x2

60x6
80x5
90, 2x8 easy reps

Close grip
80 2x8

Incline
75, 2x8

Squats,

Large Red bands
with bar x 3
60kg x3
80kg*3
100kgx3
110kgx3
60kgx 3
all to a chair slightly higher than parallel. all touch and go (making it higher again)

Squatman

this evening,
bench
75kg, 2x10 didnt bother warming up to this, piss easy anyway

deadlift
barx10
60x10
100x6
140x3
160x3
180x1
200x1
205xf, flew up to the knees, but no power and had to drop her down,

Speed deads with thin red band,
60x5
100x3
140x3
100x3

stiff legged dead
75kg 3x8

bent over row
75kg 3x8

Shrugs
75kg 2x12

Good mornings
75kg 3x8

disappointed with the deadlifting, to combat it, im going to incorporate speed pulls!

Squatman

Walked 3k today, all cardio'd out now!

Squatman

last night,
Squat
60x8
100x5
150, 3x5

These were fairly easy. plan to go much heavier in the coming weeks,

Weighed myself today, ~103kg all time fattest.

Bench today,
60x5
80x5
100x2
120, 3x1

i can bench slightly over body weight

Squatman

Last night,
Squat.
Bar x 5
Add bands
Red bands x3 to a chair
60 x3
80x3
100x3
110x3
120x3
60x3

Leg Extensions
60kg 3x10

Leg Curls
40kg 3x10

Bench
60x8
80x5
95, 2x8

CGBP
85, 2x8

Incline BP
80, 2x8

Inclines are a new exercise for me, and these were quite difficult. arms were like jelly pushing out the reps.

Some dumbell rows!
I think the squat is coming back, shouldnt be long before im squatting 200kg again.

Bench is still lagging, hopefully should have it back round 130 in 6 weeks time though.

Deadlift is as inconsistent as ever, will start DL'ing 2x per week, starting this evening with speed pulls against bands!

Squatman

yesterday,
Deadlift
60x5
Added small band
60x3
100x3
140x3
140x3
140x3
140x3
140x3.

Some of these were tough but i think the form didnt break on any. Might be a bit heavy considering i want to do heavy deadlifts tomorrow.
Next week i plan to reduce the weight and increase the size of the bands!

EZ Curls
20x5
40x5
60x5
60x6

Squatman

yesterday
Squat
60x6
100x5
140x1
155x5
155x5
155x5
Squatting was easy this evening

Bench
75kg x10
75x10
easy money.

Squatman

Yesterday
deadlifting

60x5
100x5
140x3
170x1
190x1
210x1 easy rep, band deadlifting is reaping dividends. instant improvement since tuesday!

Benching

60x5
80x5
100x2
110, 3x2, heaviest benching in a good while, pretty easy!

Squatman

Yesterday

Squat against heavy bands
bar x3
60x3
100x3
110x3
120x3
added belt
130x3 this equalled a previous PR (last time i did this I had a 200kg Squat)
hope to increase this to 210 in the next 6 weeks.

Stuck for time so did some cardioesque benching
60x6
100x5
bout 30 s rest#
100x5

CG 90x5
90x5

was meant to do some inclines but had no time. will make up for that today.

back is aching today. maybe i slept akwardly, but i hope its okay for deadlifting later this evening.

Squatman

yesterday speed deads
60x3
100x3
140x3
140x3
140x3
140x3
140x3
All with pink band prob adds 30kg at the top

Incline bench
60x5
80x5
80x5
arms were zapped after that. meant to do these on monday, but ran out of time!

Squatman

Yesterday

Squat
60x6
100x5
140x1
160 x4
160x4
160x4 all were easy and fast, prob didnt hit parallel on many, not too bothered anyway, the speed was good,

Bench
60x5
80x10
80x10
CG
80x5
80x5

Benching and squatting all felt light!

Squatman

today,
Deadlift
60x5
100x5
140x3
160x1
180x1
200x1
215x1 this was hitched, fast enough off the ground, but stopped at the knees.

was tired going into this, and in all honesty should have been put off till tomorrow, but still its the heaviest iv got in 4 months. hopefully ill pull a 230 in 6 weeks!


curls
40x10
50kgx5
60kg x 10
60kg x 10

bent over rows
60x15
100x5

dunzo

Squatman

This week,
monday
Squat against heavy bands
60x3
100x3
120x3
140x3 PR
100x3

Bench
60x5
80x5
102.5 2x5.
Benching is solid. Hope to go to 120 later on in the week

That felt heavy and was pretty much on the limit

Tuesday
Speed Deads
60x5
added band
60x3
100x3
145x 5x3

Wednesday
Squats
60x5
100x5
140x2
160x1
170, 3x3, dunno if this is a pr for reps, but is certaintly equals one if not.
I presume i have my 200kg squat back. Testing in 3 weeks time.

Bench
80 2x10

Squatman

Last Friday

Deadlift

60x5
100x5
140x5
160x2
180x5
180x5 REPS PR
Probably had another set of 5 in me,. but dont like to push it on the deads. The first time I did 180 for 1, i had a 220 deadlift. So hopefully this translates to a 225/230. time will tell, il test in a few weeks time.

Bench
60x6
80x5
100x2
110x2
120x2
120x2
120x2
Benching still hasn't peaked, Had a (1-2) reps to spare on each set. coming close to where i was before. hoping to break the 140kg barrier in this training block, again, will test in probably 6 weeks.

Pullups
neutral grip, bodyweight
x5
x5
x3
Too fat for this craic

Squatman

Monday
Squat against heavy bands
60x3
100x3
120x3
140x3
140x3 REPS PR doesnt really count tho IMO.

Bench
60x6
80x5
107.5x5
107.5x5 these felt easy (think i did 110 5x5 before, not entirely sure)
reps were fast tho

CGBP
95kg x5
95x5 easy

Inclines
85 x5
85x5 these too felt easy, makes a big difference when oyu have someone to lift off the bar


Neutral Grip Pull Ups
b.w. x5
b.w. x5
+~5kg x5

This was done almost to failure.





Tuesday

Speed sumo deadlifting against thin red band
60x3
60x3
100x3
120x3
150x3
150x3
150x3
150x3
150x3 Technical PR as iv only started this lift. May reduce weight, and increase band tension, undecided as of yet.
Seem to be getting good carryover from this, much faster off the ground and easier lockouts. will test max deadlift in 3-4 weeks, but hoping for a 230kg lift.

Squatman

yesterday
Squatting
60x5
100x5
140x2
160x1
175x3
175x3
175x3
squatting didnt feel easy, but judging by the vids, all reps were fast and controlled, maybe leaning forward slightly, but should be on par for a 200kg + squat. All reps were beltless

Bench,
60x5
80x10
80x10, just to keep them ticking over, elbow seems a bit iffy, right in the joint. dont know whats up there.

Curling
40kgx10
60kg x 10
60kg x 10
40kg x 10

Leg Extensions
80x10
90x10
90x10

Cant really fit more weight on the machine.

Leg Curls
40kg x10
40x10
50x10
probably could have gone heavier here or 50kg ,3x3, maybe next week.

probably should have done some bent over rowing also, but lost motivation at that point!

Squatman

friday
Deadlkift

60x5
100x5
140x3
160x2
190x5
190x5 both sets were a 10kg pr only ever did 190x3 before, may move up to 200 3x3 or similar this week!



Today
Squat
60x5
bands x3
60 with bands x3
100x3
120x3
140x3
140x3, last two sets were beltless pr's cant wait to max this out next week (provided i get a PR)

Bench
60x5
80x5
100x5
112.5x3
112.5x3 was fit for 2 more in each set.

CGBP 100, 2x3

inclines
90, 2x3.

pullups

3x5 getting easier. still tought

Squatman

yesterday
Speed deads

60x5
added bands
60x3
100x3
130x3
155x3
155x3
155x3
155x3
155x3
some of these sets were tough, should be fit for 160 5x3 next week~!

Squatman

tonight
squat
barx5
60x5
100x5
120x3
140x3
160x2
added belt
180x1 easy
190x1 tough
190x1 easier
180x1

Speed bench against blue band

60x5
60x5
70x5
80 3x3

elbow is a bit weak,

The plan was to test max squat next week but after tonight im not too sure that 190 wasnt my max!

Squatman

last friday
deadlift
60x5
100x5
140x3
160x2
180x1
200x3 PR
200x3 PR
200x3 also pr

bench
worked up to 122.5 for 3 sets of 2


last night,
squat against bands
baR x3
60x3
100x3
120x3x3
100x3
barx3

Bench
60x5
80x5
100x2
115, 2x3 these felt quite fast, thought i was fit for 5 on each set


CGBP
2x3 @ 102.5 again this was easy


INclines

95kg, 2x3 this is a PR.
unracking it myself is tough, each rep felt like max effort!:pac:

Squatman

tonight
Squat
barx5
60x5
100x5
120x3
140x2
160x1
180x1
200x1 BELTLESS PR
210xf slow and controlled on the way down, but only got it up about an inch. (this was with a belt)

never the less this cycle was only re-introducing myself to my previous form, and that is done. hopefully the next training block will see large gains.

Bench
2x10 @ 82.5kg

leg curls and extensions

Guns! dunzo