Captain's Log

cgmd1

Hi all, Going to start a log here for sake of convenience, comments, questions etc welcome!


16/09/13
BTNPP 2x1@90kg / 12x1@85kg / 2x5@65kg
Squat 2x1@90kg / 12x2@85kg / 2x5@65kg
That's a Behind the neck Push Press immediately followed by the Squats .ie without reracking the bar, my Squat sucks!

BB Rows 10x3@82.5kg
Hanging Leg Raise x5
Supersets for 10 rounds

Stats
34YO / 5'7"
BW: 70kg
BF: ~9%

Squat 1RM: 105kg
Deadlift 1RM: 160kg
Bench 1RM: 95kg
Press 1RM: 60kg

Goals:
Squat 1RM: 140kg
Deadlift 1RM: 175kg
Bench 1RM: 105kg
Press 1RM: 70kg

cgmd1

17/09/13

Squats 50reps @ 70kg AFSAP (As Few Sets As Possible)
1x32@70kg
1x18@70kg

Romanian DL x8@50kg
Hanging Leg Raises x5
5 Rounds

Snatch Grip Presses x6@40kg
Pull Ups x5
Circuit 10 rounds, 60s rest between rounds

cgmd1

18/06/13

Cleans x1@70kg + Front Squats x2@70kg
10 Sets 60s/r

Shrugs
1x20@100
3x6@130
3x5@150
3x3@170
Finally got my hands on some lifting straps for shrugs, top set deadlifts etc, interesting...

cgmd1

19/09/13

Snatch Grip Deads
1x5@60kg
1x4@70
1x3@80
1x2@90
1x1@100
1x1@110
1x1@120
10x1@130

Close Grip Bench
1x5@40/50/60/70kg
3x3@80kg

DB Curl & Press
1x3/arm@17.5kg
1x4/arm@17.5kg
1x5/arm@17.5kg
1x3/arm@20kg
1x4/arm@20kg
1x5/arm@20kg

cgmd1

20/01/13

Rest Day

cgmd1

21/09/13

Today turned into a pullfest

Deadlift
1x6@60kg
1x5@70kg
1x4@80kg
1x3@90kg
1x3@100kg
1x3@120kg
10x3@135kg

Cleans
2x3@60kg
2x3@70kg
1x2@70kg
1x1@75kg
1x1@80kg PR!

Shrugs
1x20@100kg
1x8@140kg
2x3@170kg
5x5@160kg

cgmd1

22/09/13

Rest Day

cgmd1

23/09/13

BTNPP 13x1@85kg
Squats 8x3@85kg / 5x2@85kg
Superset

BB Rows 9x3@82.5kg
Hanging Leg Raise 9x5
Superset

cgmd1

24/09/13

Squats 50reps @ 70kg AFSAP (As Few Sets As Possible)
1x40@70kg
1x10@70kg

Snatch Grip Presses x4@45kg
Pull Ups x6
Superset 10 rounds, 60s rest between rounds

cgmd1

25/09/13

Rest Day

cgmd1

26/09/13

Rest Day

cgmd1

27/09/13

BB Complex

Deadlift x1
Clean x1
Push Press x1
Back Squat x1
BTN Push Press x1

20 Rounds with 70kg
Buzzer set to go every 2 mins, begin each round on the buzzer, whatever is left is rest, worked out about 75 seconds rest every round.
Good session

cgmd1

28/09/13

Front Squats
1x5@30
1x5@40
1x5@50
1x3@60
1x2@70
1x1@80
1x1@90
1x1@100
1x1@110 PR!
12x2@85kg

Shrugs
1x10@100
1x8@130
1x5@160
3x5@170
4x5@160

Dips
3x5 +40kg

cgmd1

29/09/13

Rest Day

cgmd1

30/09/13

Short Session tonight wasn't really feeling it so just got the big lifts done and went home

BTNPP x2@80kg
Squats 2x3@85kg / 8x2@90kg
Supersets 60s between exrx

Squats are starting to feel really good. Nice and deep and stable.

High Rep Squats tomorrow!

cgmd1

01/10/13

Squats
1x50@70kg
Managed the full 50 today, it was pretty tough, had to have a bit of a lay down when I finished. Will add 5kg next week and work back up to a single set of 50.

Snatch Grip Presses x5@45kg
Pull Ups x5
5 Rounds


Didn't feel like doing much else after the squats to be honest. Tomorrow will definitely be a rest day!

cgmd1

02/10/13

Rest Day

cgmd1

03/10/13

Front Squats
1x5@20kg
1x5@30kg
1x5@40kg
1x3@50kg
1x1@60kg
1x1@70kg
1x1@80kg
20x1@90kg

Shrugs x8@130kg
KB Swings x 10 16kg Bell
10 Rounds

cgmd1

04/10/13

BB Complex
Deadlift x1
Power Clean x1
Push Press x1
Back Squat x2
Behind Neck Push Press x1
30 Rounds, done these with my mate, taking turns to do a round, rest only while they are doing their round. Good fun.


Back Squat
2x1@100kg
Just wanted to see how this felt in a fatigued state, it was fine, 2 decent ATG reps.

cgmd1

05/10/13

Snatch Grip Deads
2x5@60
1x3@80
1x2@90
1x1@100
15x1@110 EMOM

Dips x5@BW+20kg
Chins x3@BW+20kg
5 Rounds

cgmd1

06/10/13

Rest Day

cgmd1

07/10/13

BTNPP 2x2@90kg / 8x3@80
Squat 8x3@90kg

Chins 2x15

Hanging Leg Raises 1x10

cgmd1

08/10/13

Squat
1x40@75kg
1x30@75kg
1x20@75kg
1x10@75kg
My mate challenged me to do this with 75kg, he did the same with 85kg, BW for him. I wasn't really in the mood for it but it's amazing what a bit of healthy competition does for performance!
It was tough but I got through it, the 30 set was the worst. In a sick way I really enjoy these high reps squat sessions

Chins
3x12@BW

cgmd1

09/10/13

Rest Day

cgmd1

10/10/13

Front Squats
Warm up
1x5@20kg
1x5@30
1x5@40
1x3@50
1x2@60
1x2@70
1x2@80
Work Sets
5x2@90
5x1@90

Cleans
1x2@60
1x2@70
15x1@70

16kg KB Swings x10
SledgeHammer Swings x10
10 Rounds/no rest

cgmd1

11/10/13

BB Complex
Deadlift x1
Power Clean x1
Push Press x1
Back Squat x2
Behind Neck Push Press x1
22 Rounds @60kg / 8 Rounds @70kg

cgmd1

12/10/13

Squats
1x10@bar
1x8@30
1x5@40
1x5@50
1x5@60
1x5@70
1x5@80
1x5@90
1x5@100
1x1@110
1x1@115 PR!
Fx1@120 Got pinned at the bottom! Luckily I had moved inside the rack for that attempt, left it on the pins
6x1@100kg

Trap Bar Farmers Walks
115kg x 20 lengths of the gym (approx 40ft)

cgmd1

13/10/13

Rest Day

cgmd1

14/10/13

This turned into a sh1t show. Clearly maxing out on my squat on Saturday took a bit more more out of me than I thought.

BTNPP 2x3@80 / 2x2@80 / 6x4@70
Squat 2x3@90 / 2x4@80 / 6x4@70 paused

Dropped the weights and worked technique, then went home. Tomorrow is another day.

cgmd1

15/10/13[/B

So this week is now going to be a bit of a deload week, less volume, more tech work

Squats
1x10@bar
1x10@30
1x8@40
1x5@50
1x5@60
3x6@70 (alternating 1 paused rep and 1 quick rep)
2x4@80 (alternating 1 paused rep and 1 quick rep)
2x2@90 (alternating 1 paused rep and 1 quick rep)

Dips x5
Chins x5
10 Rounds

cgmd1

16/10/13

Front Squats

1x10@20
1x8@30
1x6@40
2x3@50
1X2@60
20x1@70kg (paused reps, down slow, up fast)