Training log

Squatman

mixed thoughts on tonights session

Deadlift
60x5
100x3
140x3
160x1 or 2
180x1
200x1
225xf flew up to just above the knees, came to a deadstop and i dropped it cos i knew i wouldnt get it, grip was about to go also.

2nd attempt any which way
225x1 + a **** load of hitching,
Technically this is a PR by 5 kg,

The bar flew up to knee level, and just came to a dead stop, I though this should be the strongest point in the DL/ and also that my band work would iron out any weakness here.
To begin combatting this
rack pulls from just below the knees
60x5
100x5
140x3
180x5 grip started giving way during this set so i called it a day.

For anyone reading, is rack pulls the most effective way in breaking through this sticking point? from the speed off the floor it looks like a 240 isnt too far away, but i need to get a stronger lock out!

Squatman

last friday,

Bench, 60x5
80x5
100x2
110 2x2
125x1
125x1
120x1 was meant to go for 125, 3x2, but after the first rep on each, i new the next rep was going to be my last, so left it there
100x5 cg


Tonight,
Bench
60x5
80x5
100x2
120x2 fast
120x2. slightly less fast, but sufficient none the less,

cgbp
105 2x2 probably pr handy nuff anyway

Inclines,
100 2x2, almost went to failure unracking these, very tough on your own. reps werent too bad after that, may have another 10kg in me if i had someone to de-rack it for me.
only two more weeks of the coan bench cycle, so shud be back to the 135 mark on the bench. ideally i want to bench 140 anytime, but it seems to be a figure that has escaped me for 3 years running.

Squatman

THIS Evening, speed squats
60x5
added light blue bands
60x3
100x3
130 5x3
tough enough to lock out

bent over rows
130x5
100x12

shrugs
130x12

dunzo

Squatman

start of 2nd squat training block, since i started the first one!!

Tonight,
Squat
60x6
100x5
150x5
150x5
150x5
still not sure on where my stance should be, brought feet in a few inches closer and the reps flew up!

Bench
worked up to 2x10 @ 80,

Leg curls 50kg 3x10

Leg ext
90 3x10

Arm curls
20kg, 2x20

Dunzo

Squatman

Last friday

Deadlift- decided to reset DL and start volume training again,

60x5
100x5
140x3
160x2
180x6
180x6
180x5

Didnt fail the last set, but form started to break, was fatigued from squatting on the thursday and just not on form.

Hamstrings were in bits all day saturday

Bench
60x5
80x5
100x3
110x1
120x1
127.5x2
127.5x1

This was supposed to be a 2x2 or 3x2 but there was something wrong with my left shoulder and elbow, and on the way down with the 1st rep on 2nd set i felt a pain in the shoulder, so i paused it on the chest, then drove it back up.

I dont quite know, but i think im back on PR territory, or close enough that it makes no difference. Thats what i was aiming for at the end of this training block. (2 weeks left so right on schedule)

Will start benching 3x a week again in 3 weeks
( may substitute light bench day, with speed bench, but need to maybe weld choke bars to the squat rack, dont really want to make a balls of the squat rack either!

Squatman

tonight, squat up to 122.5 + the big bands for 5x3

Bench, worked up to 125, 2x2, shoulder giving a bit of a pinching senstation on the way down.

CGBP 110kg 2x2 probably a pr

Incline bp
102.5 2x2 definite PR, probably wouldnt have done these had the bar not been unracked for me!

Squatman

Speed deads against blue band
60x3
100x3
130, 5x3

BORs
100, 2x10

Shrugs
100 2x20

Side/front delts x 7kg x lots

Squatman

Yesterday,
Squat
60x6
100x5
140x3
160x5
160x5
160x5 all were solid and fast.

Accessory work
Leg extensions
3x10 90kg

Leg curls
3x10 50kg

Arm curls

50kg x 10
60kg x 10
60kg x 10

Squatman

tonight

Deadlifting (supposed to be yesterday)

60x5
100x5
140x3
160x2
170x1 misloaded the bar, was supposed to be 180
180, 2x5 again misloaded bar, supposed ot be 190 disgusted

Benching
60x5
80x5
100x3
115x1
130x2 (PR i think)
130x2 still think its a PR

Rowing
60kgx15
100kgx15

dunzo!

Squatman

Tonight
Band Squats
60x3
100x3
125 5x3, these were slightly tough

Bench
60x5 Flew up
80x5 Felt very light
100x3 Felt harder than they should
120x1 maybe a bit slower than i would have liked
135x1 bit of a grinder to equal a PR
137.5 x F got it about an inch from my chest, and that was it, may have gotten it if i hadnt gone straight for the 135!!!

CGBP
120xf
would have gotten this if i hadnt failed the flat benching.

Called it a night!

LimLifter

Squatman wrote: »

135x1 bit of a grinder to equal a PR

Nothing wrong with this!

Funny how a couple of weeks of including rowing improved your benching so much

Squatman

yesterday
Speed deads
worked up to 135, + blue bands 5x3

BORs
135x5
100x10
100x10

Shrugs
135x10
100x10
100x10

Dun

Today

Squats
60x5
100x5
140x2
160x1
170x4 very easy set, think i was fit for 4 more reps
170x4
170x4 tough, but fast reps


Leg Curls
40x10
50x10
60x8 went to failure here!

Leg extensions
90kg, 3x10

Arm curls w barbell
50kg, 2x10!

Dunzo

Squatman

tonight
Deads
60x6
100x3
140x3
160x1
180x1
200x3
200x3
200x3.

I think these were tougher than the last time i was throwing that weight around.

Bench
60x6
80x5
100x3
120x1
130x1
137.5x1 PR delighted with this. maybe a bit more in the tank, but its doubtful that id have a 140 yet!

Squatman

Last night
Squat against bands onto a chair
barx3
60x3
100x3
127.5, 5x3 these felt heavy, may drop to 3x3 next week

bench
60x8
80x5
100x8
100x8
Dunzo

Squatman

yesterday
speed deads against blue band

60x3
100x3
140, 5x3

bent over rows
100kg 3x10

Squatman

tonight
Squat
60x5
100x5
140x3
160x1
180x3
180x3
180x3, possibly a pr, or equal to a PR

Thats all for tonight

Squatman

tonight,
Deadlift
60x5
100x5
140x3
180x2
200x1
230x1 PR
220xf

230 involved hitching

Shrugs
20kgx20
140x20
20kgx20

Arm Curls
60kgx10
Hammer curls
30kgx20

Shoulder press
30kgx10

Gms
60kg, 2x10

Squatman

tonight Band squat
60x3
100x3
120x3
130 4x3

squatting was easy,

Squatting to bench
180x3
220x1
250x3
272.5x3 easy enough, travel of about 6-8 inches.
Couldnt rack it tho, and had to drop it!

Bench,
60kg x 10
x10
x10
x10

That was it for tonight. be interesting to see my max squat!

Squatman

yesterday,
squat
60x5
100x5
140x3
160x2
180x1
190x2
190x2, dont know where i was depth wise on the first set, but the second set was there or ther abouts. seemed fast

bench
60x6
60x10
80x10
80x10
Some rowing
Some curls
some shoulder work

Squatman

took about two weeks off training and went on holidays thru europe.

Results from last training block
Squat 205kg +5kg pr (depth wasnt 100%) and was a tough squat
Bench 137.5kg, +2.5kg PR
Deadlift 230kg, + 10kg PR = + 17.5kg to the total.


Tonight.
Squat,
60x6
100x5
120x3
140x10
140x10, all the reps were fast, but my legs are now like jelly.


Bench
60x8
80x5
100x5
100x5
100x5
Reps were fast, but my arms were weak.

1.5 scoops protein
2 scoops creatine
2 C.L.O (cod liver oil)
That was it for tonight.

My plan for the next 9 weeks is this

Squat 3x per week.
Monday, volume day
Wednesday, Front squat day (current max is 130 which is pretty low comparatively)
Friday, heavy day

Bench 3 times per week also
Monday, volume
wednesday, speed against bands
Friday, heavy


deadlift
2x per week as per last training block
speeds on tuesday against bands, may use chains aswell / or may do deficit dls
Thursday heavy deads. will start with 170 and work the way up!

Squatman

tonight
Front Squat
60x5
80x5
100x3
100x3
100x3

easing myself into the squats, should come back quickly.

Speed bench
60x5
added bands
60x3
70x3
80x3
80x3
80x3
bands wrapped around my back.

DB rows
60kg 2x10.

Quick enough session tonight.
will probably do 100 3x5 on the squats next week.

Squatman

last friday
Squat worked up to 170kg 2x2 and bench 105 3x5

Tonight
Worked up to 150 2x8
Bench 100 3x7

Squatman

tonight speed deads worked up to 120 3x3 against blue band
bench up to 80, 3x5

Squatman

Tonight,
Front Squat
60x5
80x5
100x5
100x5
100x5

Bench
60kgx5
added blue bands
60x3
80x3
90x3
90x3
90x3
Remove bands
90x2

Bent over rows
60x5
17x5

Squatman

Deadlifting
60x5
100x5
140x3
160x2
180x4 probably could have grinded one or two more out,
140x10

Shrugs
100kgx20
bent over rows
60x15

Squatman

Tonight
Squat
60x6
100x5
140x3
160x2
180x2
200x1
180x2

200x1 was close to max,

bench,
60x6
80x5
100x1
110x5
110x5
110x5

Benching was slightly too heavy.

Squatman

https://www.dropbox.com/lightbox/home/Camera%20Uploads

Squatman

https://www.dropbox.com/s/gsx93zjdoh51rmp/2012-11-05%2019.22.05.mp4

Squatman

170kgx2
https://www.dropbox.com/s/cd10ct9zx2kkpwo/2012-11-03%2016.38.09.mp4

Squatman

https://www.dropbox.com/s/zjom470mucbatze/2012-11-03%2016.43.37.mp4

2nd set