Avoiding Mediocrity

compeatingpear

New Year, new log, new misspelled username.

F 21, ~ 5'7", ~72kg.

Four big numbers this year, some more long term than others.

Currently: 50 kg Squat; 47.5 kg Bench; 80 kg Deadlift.
Goal: 80 kg Squat; 60 kg Bench; 100 kg Deadlift.

The last one is a little more unusual, I'm shooting for a 50 m placekick (currently just sneaking it over at 43 m).

Starting the year with H*****'s Simple Program to get stronger. First time running it after my bench stalled out on 5x5, looking forward to seeing some bench progress again. Squat is lagging due to an injury I was training around but it shouldn't hold me back going forward. That being said I might pick a conservative max for the first 6 weeks.

compeatingpear

Bench
32.5 kg x 8
32.5 kg x 8
32.5 kg x 7*
32.5 kg x 8
32.5 kg x 9

*idiot ducked under bar, lost tightness & just racked it

OHP
15 kg x 8
15 kg x 8
15 kg x 8
15 kg x 8
12.5 kg x 8

Incline DB Press
7 kg x 8
7 kg x 8
7 kg x 8
7 kg x 8
7 kg x 8*

*to light, bump up weight

Machine Chest Fly
18 kg x 12
18 kg x 12
18 kg x 10
18 kg x 8

Tricep Pushdown
8 kg x 12
8 kg x 12
8 kg x 9
8 kg x 8

Concept2 - DF 130 - Easy SS
10 min - SR 18 x 3 w/ 3min rest

compeatingpear

Deadlift
52.5 kg x 8
52.5 kg x 8
52.5 kg x 8
52.5 kg x 8
52.5 kg x 8

Barbell Hip Thrusts
20 kg x 8
20 kg x 8
20 kg x 8
20 kg x 8
20 kg x 6

RDL
35 kg x 8
35 kg x 8
35 kg x 8
35 kg x 6
32.5 kg x 8

Short on time, might get back tonight to finish it off.

***********************************
Didn't make the gym

Kettle Bell Swings
12 kg x 12 x 4

Plank
30s x 4

Hollow Hold Progression
30s x 4

/* Pushed to tomorrow:
Concept2 - DF130 - Medium
10 min WU / CD
2k - SR 22 x 2 w/ 4 min rest*/

compeatingpear

Week 1 - Back & Biceps

BB Row
30 kg x 8
30 kg x 8
30 kg x 8
30 kg x 8
30 kg x 12

Lat Pulldown
27.5 kg x 8
27.5 kg x 8
27.5 kg x 8
27.5 kg x 8
27.5 kg x 7

DB Row
10 kg x 8
10 kg x 8
10 kg x 8
10 kg x 8
10 kg x 8

Bicep Curl
5 kg x 10
5 kg x 10
5 kg x 10
5 kg x 8

Rear Delt Fly
4 kg x 12 x 4

Hanging Leg Raises
6 x 4