Training log

Squatman

tonight
Squat
60x6
100x5
140x3
160x6
160x6
160x6
All reps were fairly fast

Bench
60x5
80x5
100x2
115x3
115x3
Struggled a bit on the second set, so called it a day. had planned a 3x3, but would be grinding too much to get it!

curls 20kg ez 3x10
BORS
60x10
80x10
80x10
60x10,

Dunzo for tonight!

Squatman

tonight
Speed deads
60x10
added bands
60x3
100x3
130, 3x3

good mornings
60kg 3x8

front and side delts 12kg , 12x2

Squatman

tonight
speed squat
worked up to 100kg, + loose black bands + chains
5x3

Bench
60x5
added blue bands
80x3
100x3
removed bands
100x5 narrow grip
120x1 normal grip
120x1 paused

inclines
60x10

Pullups xsome
Curls xsome

Squatman

Tonight,
Deads
60x5
100x5
140x3
160x1
180x5
180x5

Shrugs
100x20
100x10

BORS
60x12

Dunzo

Squatman

tonight squat
60x5
100x5
140x3
160x1
170x5
170x5
170x5 this was probably a reps PR. delighted with how easy the first set was.

Bench,
60x5
80x5
100x1
110x3
110x3
110x3, paused last rep, again delighted with how easy this was.

BORS
70kg, 3x12

Front and side delts 10kg x 2x6 for each

Shoulder press 20kgx10.

Squatman

yesterday/today

Speed deads
60x3
100x3
130x3
140x3
140x3 all with blue bands

Squats
60x3
100x3
120, 5x3 all with choked black bands

Bench
60x3
80x3
90x3
100x3 remove bands
100x3
cg 100x2
added bands again
80x3


Incline bench
60kg 3x8

DB rows
42.5, 2x10

Done

Squatman

tonight,
Deadlifts
60x5
100x3
140x3
165x2
190x5
190x5

fairly happy with these. very controlled, 4th and 5th reps on 2nd set were tought.

Squatman

Squat
60x5
100x3
140x3
160x2
180x1 left it here, too fatigued from DLing last night

Bench
60x8
80x5
100x3
110x2
120x2
120x2
Second set was hard enough, first set was very easy.

Squatman

last night
squat
60x5
100x5
120x3
140x2
160x1
180x4
180x4
180x4 i reckon i could have squeezed out another rep on each set.

bench
60x5
80x5
100x2
110, 3x5

bors 80 3x10,

curls
upright rows
lat raises

Squatman

trainink

deads
worked up to 2x2 @150 + bands

Squats
worked up to 120+chains+bands

Bench
60x5
80x3
90x3
100x3
100x3 much easier than last weeks

Inclines,
60x5
70x5
80x5

BORs
40kg 2x10

Front and side raises 2x6 each

Squatman

deadlifting
60x5
100x5
140x3
160x2
180x1
200x3 fairly quick and easy
200x3 last one was tough, but still fairly fast, too cold outside, so i called it a day with that

Squatman

over weekend
bench
60x5
80x5
100x5
110x2
120x1
125x1
125x1 paused

Tonight
Squat
60x5
100x5
120x3
145x3
170x1
190x3
190x2
190x2 judging by the speed of the reps, i should have been fit for 3x3, will post vids later, never the less the first set is a PR, and i think it is a total reps PR, so not too bad, but still unhappy about it!


Bench
60x5
80x5
100x3
115x3
115x3
113x5 last rep paused, these were fairly handy, think i was fit for 7 reps here, This too is a reps PR

Squatman

Squatman

Tonight
Deadlifting
60x5
100x5
140x3
160x2
180x1
200x1
210x2
210x3. PR
Deadlifting was good this evening. Almost hitched on the 3rd rep of the second set. happy days

Shrugs
140kgx20 used straps
Curls
upright rows

Squatman

bench
worked up to
2x10 of 100kg, felt easy

Squatman

tonight,
Wasnt fully 100%, Pain in the ball of my left foot, and slight discomfort in hip. Nevertheless

Squats.
60x5
100x5
120x3
140x3
160x2
180x1
195x3 PR but didnt hit depth. After the first rep, i thought id fail the second, just chanced it anyway
195x1 again didnt hit depth, defo wouldnt have got a 2nd
belted up
195x1, defo hit depth phone went dead, so couldnt record,

bench
60x6
80x5
100x3
110x1
120x3
120x3
120x5 Think this is a PR too. Should have a 140kg bench in the tank now.

Bent over rows
60kgx15
80x12
80x12

Front and side raises
maybe 10kg 2x10

bitteen disappointed with the squatting. Video to follow.

Squatman

Deadlifting after two days off

60x5
100x5
140x3
160x3
180x1
200x1
220x1
225x1 PR this would have passed in competition

Shrugs
100x10
140x5
160x15

Bench
60x5
added bands
60x5
80x3
100x3
100x3
removed bands
CGBP
100x5
100x5 these two sets were slow and controlled on the way down. felt like i was fit for 2x10. 2 fingers on smooth part of bar.

Squatman

Tonight
squat
60x5
100x5
140x3
160x2
180x1
200x1
added belt
210xf
210xf
Need to rethink my training

Bench
60x5
80x5
100x3
110x1
125x3
125x3
125x3
Annoyed with how difficult these were, may need to rethink this also.
BORs
12 @60
12 @60
15@60

Some curls

Squatman

Squat
60x5
100x5
120x3
140x3
160x2
180x1
205x1 cut it high
160x5 with pause at bottom

Bench
60x5
80x5
100x4
120x2
130x1 failed second rep
130x1
100x5
Incline DB bench
30kg, 2x8

30kg db rows

Done,

Squatman

this evening, wasnt feeling it, was a bit tired tempted to skip it!

dL
60x5
100x5
140x3
160x2
180x1
200x2
200x1

Hamstrings were not working at full capacity, Left it there

Squatman

first session of 2013
Attempted a squat max over christmas. didnt exceed 205.

Tonight squat
60x5
100x5
140x3
160x2
180x5 may have been able to squeeze out another rep, but thats about it!

Bench
60x5
80x5
100x10
100x8
100x8

Possibly a reps PR

BOR
60kg 2x10

Squatman

Speed deadlifting
60x8
added blue bands
60x5
100x3
120x3
140 3x3

Bench
60x10
80x5
100x3
110 4x3

bit tired tonight, hopefully back to full swing next week

Squatman

squat
60x5
100x5
140x5
140x5
140x5

bench
60x10
80x5
100x5
100x6
100x5

BORS
60kg
2x15

Squatman

SPEED DEADS

Squatman

SPEED DEADS
60KGX10
BLUE bands
60x5
100x5
140 3x3

Squatman

last friday deaded 180 by 5 felt easy. will go to 190 again, dling sub 200 should not be a workout anymore!!

Tonight
Squat
worked up to 150 3x5, need to overhaul my training

Bench

Worked up to 112.5 3x3.

BORs 60kg 3x15

Dunzo

Squatman

speed deads, worked up to 140, 3x3

Squatman

bench
60x5
80x5
100x3
115x5
115x5
115x3

Squatman

DL
60x5

Squatman

100x5
140x5
180x2
190x5

db inclines
30kh x10, x12, x12