Training log

Squatman

Squatman

yesterday
Bench
60x5
60x5
80x5
100x5
100x5
100x5
100x5

Squat
60x5
100x5
120x3
140x3
160x3
170x1

Bent over rows
60x10
60x10
10x10

Shoulder press 60x3

Squatman

squat
60x5
100x5
120x3
140x3
160x1
170x2

Bench
60x5
80x5
100x5
100x5
100x5

Seated cable rows
1/2 stack 3x10
Cable push downs
3x10 27.5kg

Hammer curls 10kg 3x10

Cross trainer 15 mins

Squatman

tonight
Squat
60x5
100x5
120x3
140x3
160x2
180x1


Bench
60x5
80x5
100x3
107.5 3x3


CGBP 60kg x12

DB rows
27.5 2x10
38 x10

Cross trainer 10mins

Squatman

bench 110 3x3

Squat
160x5

Squatman

during the week
Squat
60x5
110x5
130x3
150x2
170x2
170x2 these were tougher than expected

Bench
60x5
60x5
80x5
100x5 these were tougher than expected -wobbly bench too

Deadlifts
60x5
100x5
140x5
160x3
180x3 these were a tad easier than expected

Squatman

last night,
Squat
60x5
110x5
130x4
150x5
150x5
150x5

Bench
60x5
80x5
100x2
110x2
110x2
110x2
110x2

Dunzo:P

Squatman

yesterday,
Bent over rows
27.5 x10

Seated cable rows
1/2 stack x10
full stack x10

Cable pulldowns
level 13 x6

Leg extensions
1/2 stack x10
full stack 2x10

Leg curls
1/2 stack 3 sets 10

shoulder press
abs
20 mins cross trainer
40 mins threadmill

Squatman

yesterday,

Squat
60x5
100x5
120x4
140x3
160x2
180x1

Bench
60x8
80x5
100x3
110x3
120x1
80x5
CGBP
80 2x5

Pullups neutral grip x5
Chin ups x4
x3

each set was to failure LOL.

ABS
Bridges

That was mostly it!

Squatman

deads
60x5
100x5
140x5
160x3
180x1
200x1 bar came out of hand at top. gym bar slightly thicker.

Squatman

tonight
Squat
60x5
100x5
120x5
140x3
160x2
180x1

Bench
60x5
80x5
100 3x5

BORs
38kg 3x10

Leg curls
Leg extensions

Squatman

Last night
Bench
60x5
60x3
80x5
100x2
110x1
120x1
125x1
130x fail.

Squat
60x5
100x5
120x5
140x3
160x2
185x1

All squats were good, reckon id have gotton 190 or a tad more last night

Incline DBs
30x8
35x8

Chinupsx5
neutral grip pullups x5 this was probably a pr for me!

Squatman

yesterday

Spinning bike
Interval training
1 min on, 1 min off (off = leisurely pace)
total 32mins

Threadmill walk/jog
34mins at incline 5, majority of time was 5kmph

Squatman

monday night
bench
60x5
80x5
100x2
110x5
110x5

Squat
60x5
100x5
120x3
140x3
160x2
180x1
190x1

Last night
30 mins bike
30 mins threadmill

Squatman

Yesterday
Bench
60x5
80x5
100x2
110x3
110x3
110x4

Squat
60x5
100x5
120x3
140x2
165x1/2
185x1
195x1 :rolleyes:

Curls
20x6
25x6

Abs

Push jerks
80kgx5
60x5

BORs
60x12
80x10
80x8
80x6
60x8

Pullups
BWx6 PR:eek::cool:

Squatman

wednesday
Deadlift
60x5
100x5
140x3
160x2
180x2
200x1
210x1 near max

Bench
60x5
80x5
100x5
100x6
Slingshot
100x1
120x1
140x1

Dunzo

Last night
incline smith machine 50kg plates 2x6

chest press 1x6

#upright rows
25kg 2x10
Shrugs
50kg dbs 2x10

Squatman

Last night
DEads
70x5
110x5
140x5
160x3
180x2
200x1
215x1
225x failed this, thought id get it, 200 was very fast.

Bench
60x5
80x5
110x3
110x3
slingshot
110x5
150xf

Squatman

Yesterday
Squat
60x5
100x5
120x5
140x3
160x2
160x5
165x3
that was tough

Bench
60x5
80x5
100x3
110x2
115x3 dunzo

Squatman

Last night
squat
60x5
110x5
130x5
150x3
170x3
190x f came up a bit, and then back down

Bench
60x6
80x5
100x4
110x3
120x3
120x1 paused
122.5x1 paused

Squatman

wednesday night
deadlifts
60x5
110x5
120x3
140x3
160x3
180x2
200x1
210x1
222.5x1 fast. was going to go for 500lbs, but decided against it

bench
60x5
80x6
100x5
110x3
120x1
125xf:eek:

Squatman

tongiht
squat
60x5
100x5
120x3
140x3
160x2
180x1
190xf. came up a decent bit, butcouldnt get under the bar right after it slid on my back

Bench
60x5
80x5
100x6

Dunzo.

RidleyRider

You're training your squat too close to your max.

Squatman

yesterday
Deads
70x5
110x5
120x3
140x5
160x3
180x2
200x1
210x1
215x1 accidently misloaded the bar, thought it was 220
Actual 220 x f

hamstrings were a tad weaker today, and could have done with an extra day recovery time. but still up near where i want to be.

Squatman

this evening
squat
60x5
100x5
120x3
140x3
160x2
170x3
170x2

Bench
60x8
80x5
100x5
110x3
120x2

Easy

BORs
60kg x 12
single arm 60x5 each arm
60x12again,

Dunzo

Squatman

went to full power meet in Gorey yesterday.

Bad meet for me, but anyway
opened on 180 squat - meh poor warm up 3 white lights
192.5 easy 2 white lights, dont know what red light was for

passed on third attempt.

bench, missed first lift because i was taking a piss, and as far as I know there was no call out for the flight.

2nd attempt was my opener, 110, smoke show
3rd attempt 125, up reasonably tough, but 2 red lights because it was uneven - really annoyed at that to be honest.

deads, opened on 210. slower than had been in training
2nd lift 222.5 fairly tough.
passed on third lift. I knew I wasnt worth anymore on the day.

All in all, happy ish with the day. They managed to get through a lot of people very fast. But there were some poor reffing calls IMO. - not just my bench. Some new refs, wanted to build reps, and were particularly anal.
started about 2pm and finished at about 6pm- very fast.

total 525. 2.5kg pr in deads - was expecting a 10kg pr. but sure there is always next time. and in my mind i didnt fail any attempts. so happy enough and injury free.

Squatman

yesterday
squat 80kgx10

bench
60x5
80x10
100x5
Inclines
60kg 2x6

Shrugs
15kg 3x30

Upright rows 2x12 @ 10kg

Stretching and curls

Squatman

This was the bench I failed. thoughts?

Squatman

yesterday
Deads
70x5
110x5
130x5
150x3
170x4
190x5
Dunzo

Bench with slingshot
100x5
120x3
150xfail lol

Squatman

tonight,
squat to high box - because i was afraid of blowing arse out on my new trakkies

60x5
100x5
120x5
140x5
160x3
180x3
200x3
220x2 dunzo

bench
felt heavy tonight
60x10
60x5
80x5
100x3
100x3
100x10

seated rows 3 sets of 15, some curls and random abs work

side note, here is a video of me squatting, my squat has been on pause for 2 years now

Squatman

lastnight

deadlift
70x5
110x5
130x3
140x2
160x2
180x2
200x5

Probably should have left it at 3 reps, but what evs

Bench
60x5
70x5
80x5
90x3
100x3
dunzo
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