Squats up dawg?

Mauricmo

So I have finally decided to get around to keeping a log of my weekly workouts.

Its high time since its been about six months since I began training and eating with discipline. Better late than never I suppose. In the last six months I have slimmed down a good bit, losing about 9-10kg.

My weekly routine is divided into four days, each day focusing on squats, deadlift, pullups and bench.

I am 23 years old, 5"11, as of today I weigh 81kg.

My max so far:

Squat: 120 kg

Deadlift: 160 kg

Bench: 115 kg

I have a few goals in mind for each of these, but most importantly for me is to hit a 2 X BW squat. My squatting has come along fairly well in the past 6 months, I struggled with 100 kg not so long ago. But this is all due to the fact that my sporadic workouts over the last few years completely ignored legs- yes it used to be all about the dumbbell curls :rolleyes:.

My other goals are (hopefully) not too far off, a 120 kg bench press and a 170 kg DL.

I owe a lot of credit to the Health and Fitness forum, as I have plucked a good deal of advice from here.

I will post my first log from next week, as this is when I am going to start squatting twice a week (or not?!- we'll see!)
Thanks for taking the time to read and please feel free to leave any advice or constructive criticism.

Mauricmo

From earlier today:

Squats
25kg x12
60kg x12
80kg x10
90kg x8
100kg x8
110kg x3
120kg x2
120kg x1
60kg x10

Seated Leg Press
140kg x10
180kg x8
220kg x8
250kg x6

Single Leg Alternate Squats
40kg x10
50kg x10
60kg x6 (lost balance on last rep, so I decided to stop)

Smith Machine Calf Raises
100kg x12
140kg x12
180kg x10

howtomake

Mauricmo wrote: »

So I have finally decided to get around to keeping a log of my weekly workouts.

Its high time since its been about six months since I began training and eating with discipline. Better late than never I suppose. In the last six months I have slimmed down a good bit, losing about 9-10kg.

My weekly routine is divided into four days, each day focusing on squats, deadlift, pullups and bench.

I am 23 years old, 5"11, as of today I weigh 81kg.

My max so far:

Squat: 120 kg

Deadlift: 160 kg

Bench: 115 kg

I have a few goals in mind for each of these, but most importantly for me is to hit a 2 X BW squat. My squatting has come along fairly well in the past 6 months, I struggled with 100 kg not so long ago. But this is all due to the fact that my sporadic workouts over the last few years completely ignored legs- yes it used to be all about the dumbbell curls :rolleyes:.

My other goals are (hopefully) not too far off, a 120 kg bench press and a 170 kg DL.

I owe a lot of credit to the Health and Fitness forum, as I have plucked a good deal of advice from here.

I will post my first log from next week, as this is when I am going to start squatting twice a week (or not?!- we'll see!)
Thanks for taking the time to read and please feel free to leave any advice or constructive criticism.

You sound like you have accomplished alot in the last 6 months. Yes, don't know why so many men forget their legs? Then again I don't know why some women do the things they do either??

Mauricmo

Chest Day

Barbell Flat Bench
60kg x12
80kg x10
90kg x8
100kg x6
110kg x3
115kg x1
120kg x0
120kg x1

Dumbbell Flat Bench
40kg x6
45kg x3
50kg x0
40kg x6

Barbell Incline Bench
60kg x10
80kg x6
90kg x3
60kg x10

Pushups untill failure.

G86

howtomake wrote: »

You sound like you have accomplished alot in the last 6 months. Yes, don't know why so many men forget their legs? Then again I don't know why some women do the things they do either??

+1

And that's a savage bench.:D

Mauricmo

today was ok, was still a bit sore from yesterday.

Arms and Shoulders.

Pull-ups
x10
x8
x5

Dumbbell Shoulder press
24kg x8
30kg x6
30kg x6
35kg x0 (no spotter unfortunately)

Weighted Dips
+20kg x12
+30kg x8
+40kg x6
+50kg x3
+0kg x15

EZ Tricep Extensions
30kg x10
40kg x8
50kg x3

Barbell Shrugs
100kg x10
120kg x10
140kg x8 (with wraps)
140kg x8 (with wraps)

Close Grip Bench press
50kg x8
60kg x6
60kg x6

Tricep Kickbacks
18kg x8 x2
18kg x8 x2

Rope pull-downs
36kg x10
50kg x8
64kg x8
77kg x3

EZ Bar Curls
40kg x6
30kg x10
30kg x10

21's
20kg x3

Mauricmo

Squats
60kg x5
80kg x5
100kg x5
110kg x5
120kg x3
125kg x2

Deadlift
60kg x10
90kg x8
110kg x6
130kg x6
150kg x1
150kg x3(put on wrist straps)
160kg x2
165kg x1
170kg x1 PR

Barbell Row
60kg x10
80kg x3
60kg x8

Pulldowns
70kg x8
90kg x6
100kg x6

Mauricmo

Delighted with the progress over the last few days.

I need to find that "Race to 170" thread!:D especially since the last time I tried to lift it, I damaged my back.

Next week i am going to alter the workout plan slightly. It will look like this:

Day 1: Legs
Day 2: Chest, upper back
Day 3: Shoulders, arms
Day 4: Legs, lower back

Mauricmo

Lower back felt a little iffy all weekend so today I went for chest/upper back and will hit the legs tomorrow.

Barbell Bench press
60kg x10
90kg x10
100kg x6
110kg x3
115kg x2
120kg x1
120kg x1 (went for 2 reps but spotter assisted on 2nd)
125kg x0

Incline Bench Press
60kg x6
85kg x3
100kg x2
100kg x2

Dumbbell Bench Press
35kg x6
50kg x0


Barbell Row
40kg x10
60kg x10
80kg x6
90kg x3

Pulldown
40kg x8
110kg x6
100kg x6

howtomake

Mauricmo wrote: »

Delighted with the progress over the last few days.

Next week i am going to alter the workout plan slightly. It will look like this:

Day 1: Legs
Day 2: Chest, upper back
Day 3: Shoulders, arms
Day 4: Legs, lower back

Tis good to have a weekly plan, I find that if I don't I can flounder. When did you hurt your back?

Mauricmo

howtomake wrote: »

Tis good to have a weekly plan, I find that if I don't I can flounder. When did you hurt your back?

Yeah, I tend to lose focus too if I dont plan.

My back isnt sore, it just felt a litle stiff over the weekend so i decided to take an extra day before squats, but it feels grand now.:)

Mauricmo

Went over the handlebars on my way to the gym today, couple of skinned knees and elbows.

Right palm is bruised and very sore, no grip strength.
Out for at least a week. Gutted.

Mauricmo

Went for a quick squats and deadlift session after work today and am pretty happy with the results.

Squats
60kg x10
80kg x10
100kg x6
110kg x3

wasnt feeling too strong after the 110kg so I decided to get the DL's over and done with.

Deadlift
60kg x10
100kg x10
120kg x6
140kg x6 (wrist straps)
160kg x2
170kg x1
180kg x1 PR
185kg x1

really happy with the DL's, especially since I was only going to the gym to make up for the last few days I missed. But just looking at the figures now my legs need a serious wake up call, will try 130kg this week.

howtomake

Mauricmo wrote: »

Went over the handlebars on my way to the gym today, couple of skinned knees and elbows.

Right palm is bruised and very sore, no grip strength.
Out for at least a week. Gutted.

If I ever win the lottery I'm building a few adult size playgrounds (the ones with monkey bars, swings and such;), not those Hugh Hefner ones). Glad your DL's went well.

Mauricmo

howtomake wrote: »

If I ever win the lottery I'm building a few adult size playgrounds (the ones with monkey bars, swings and such;), not those Hugh Hefner ones). Glad your DL's went well.

eh this would be the first investment of my lotto money

Mauricmo

Dumbbell Bench
30kg x8
40kg x8
45kg x6
50kg x3 (some assistance from spotter)

Barbell Bench
60kg x10
80kg x8
100kg x6
110kg x3
120kg x1
100kg x3

Incline Barbell Bench
60kg x8
80kg x3
80kg x5
100kg x0

Barbell Rows
60kg x10
80kg x6
60kg x12

Pulldown Machine
80kg x8
100kg x5
110kg x5

Chest Press machine + pushups untill failure.

Mauricmo

Squats
50kg x10
80kg x10
100kg x10
110kg x8
120kg x5
130kg x2 PR
140kg x0
140kg x1 (depth was pretty suspect tbh)

Front Squat
40kg x10
50kg x3
60kg x6

This was my first time doing front squats, so I spent a lot of the time learning the technique.

Barbell Lunges
40kg x12
60kg 12
80kg x0 - (new goal: to perform lunges with my own bodyweight.)

Calf Raises
120kg x12
140kg x8
180kg x6

Mauricmo

Pullups
x10
x8
x6

DB Shoulder Press
28kg x8
30kg x6
35kg x5
35kg x3


Weighted Dips
+40kg x8
+50kg x6
+60kg x3
+0kg x20

Barbell Shrugs
100kg x10
120kg x10
140kg x8

Tricep rope pulls, skull-crushers, close grip bench, curls, 21's and more pullups.

Mauricmo

Squats
60kg x10
80kg x8
100kg x8
120kg x3

Deadlift
60kg0 x10
80kg x8
100kg x8
120kg x6
140kg x3
160kg x3 (wrists straps on)
170kg x1
180kg x1
190kg x1 PR
200kg x0

Mauricmo

Bench
60kg x12
80kg x10
90kg x8
100kg x6
110kg x2
120kg x2
100kg x3

Incline Bench
60kg x10
80kg x6
90kg x2
60kg x10

Machine Pulldowns
80kg x8
120kg x5
80kg x8

Barbell Row
60kg x8
70kg x8
80kg x6

DB Bench
30kg x8
35kg x6
45kg x3

Bent Over Row
45kg x6 x3

Chest press machine & pushups.

Mauricmo

Squats
60kg x10
80kg x10
100kg x8
120kg x6
130kg x3
140kg x2

Box Squats
130kg x3
150kg x0
150kg x2
160kg x0
160kg x2

Front Squats
60kg x3
60kg x4
60kg x3

GLUTE HAM RAISES
First time doing these. They were pretty tough I gotta admit. I did them with my training partner holding my feet, but I realised after that I could have done them on the lat machine. First rep and I cramped up, but I got through 3 sets of 3-5.

Good Mornings
Another first for me. I saw a guy doing these in the gym ages ago and I remember thinking; "theres a silly way to squat!". Like the GHR's these are pretty unforgiving.
30kg x8
50kg x8
60kg x8
70kg x6

Barbell Lunges
50kg x10
60kg x10
80kg x5

Mauricmo

Pullups
x15
x6
x4

Glute Ham Raises
x5
x5
x3
(hate these bastards, but I'm trying to do them with every training session:mad:)

Seated Barbell Press
20kg x10
40kg x8
50kg x8
60kg x3
60kg x3

Smith Machine Shoulder Press
+40kg x8
+70kg x6
+80kg x3

Dips
+20kg x10
+30kg x8
+40kg x6
+60kg x3
+0kg x20

Barbell Shrugs
120kg x8
100kg x10
80kg x12

Skull crushers, rope pulldowns, curls, 21's and more pullups.

Mauricmo

Squat
60kg x10
80kg x8
100kg x6
110kg x3
120kg x3

Deadlift
60kg x10
80kg x8
100kg x8
120kg x6
140kg x3
160kg x1
180kg x1
200kg x1 PR

Glute Ham Raise
x5
x5
x3

Mauricmo

Adidas Power Perfet II.
Just arrived today, looking forward to using them this week.

Mauricmo

Barbell Bench
60kg x10
80kg x8
100kg x3
110kg x1
120kg x1
125kg x1 (I had it, but spotter asssisted)
130kg x0
125kg x1 PR
100kg x6

Incline Barbell Bench
60kg x8
80kg x3
100kg x2
90kg x3

Dumbbell Bench
40kg x6
45kg x3
35kg x8

Pulldown machine, barbell rows, wide grip pull-ups, chest press machine and pushups.


Whole training session felt very unsatisfying, despite hitting a (small) PR. Would have been nice to get the 130kg, but after trying it it feels like its going to be a while before I even get near it.

Mauricmo

Pull-ups
x12
x8
x5

Shoulder Press
22kg x10
30kg x6
30kg x4 :mad:....weak
30kg x5
20kg x8

Dips
+20kg x8
+40kg x6
+50kg x4
+60kg x3
BW x20

Shrugs
120kg x6
100kg x10
120kg x8

+Skull-crushers, mixed grip pullups, rope pull-downs, EZ bar curls.

Glute Ham Raise
x5
x5
x3

Mauricmo

Squats
60kg x10
80kg x8
100kg x8
120kg x3
130kg x3
140kg x2
150kg x0 -had to dump the bar.
150kg x1 -wasnt 100% happy with the depth, but still felt good.

Finally got to test out my new Adidas Power Perfect's, and I have to say they are awesome. Pricey, but I will probably never have to replace them as they only get used in the gym, and only for squats and DL's; so literally no wear and tear. My feet are cemented to the ground when I wear them squatting, so no shifting around to be worrying about. They seem fine for DL's also, but I didnt go too heavy today so they will need further testing.

Deadlifts
60kg x10
100kg x8
130kg x6
140kg x6
140kg x3
-30sec rest-
140kg x3

Glute Ham Raise
x3
x3

Had to cut the DL's a bit short because I was running a bit late but overall a pretty decent session.

Need to invest in some chalk as the bar gets slippy as feck!

Mauricmo

Dumbbell Bench
30kg x10
40kg x8
45kg x6
50kg x1....leg cramped up
50kg x4
40kg x8

Barbell Rows
50kg x12
60kg x10
70kg x8
80kg x6
80kg x8

Incline Bench
60kg x10
80kg x4...
80kg x3
60kg x8
- for some reason my incline has gone very weak.

Pulldowns
120kg x6
100kg x6
80kg x8

Wide-grip Pullups
x8
x4
x3

Mauricmo

Glute Ham Raises
x6
x5
x3

Squats
60kg x12
80kg x8
100kg x8
120kg x6
130kg x0 ?!- felt like 200kg so I had to dump it.
130kg x3
100kg x8

Front Squats
60kg x8
80kg x6
100kg x0- tried it twice, but no go, its my goal for next week now.

Barbell Lunges
60kg x6
70kg x8
80kg x4

Glute Ham Raises (again)
x6
x3
x3

howtomake

So you are starting to fall in love with GHRs:p

Mauricmo

howtomake wrote: »

So you are starting to fall in love with GHRs:p

Haha -more of a love/hate relationship really:D

Mauricmo

Pullups
Wide Grip- x12
-30sec rest
Chins- x8
-30sec rest-
Standard Grip- x7

Shoulder Press
26kg x10
30kg x8
35kg x0 :mad:
30kg x6

Dips
+20kg x10
+40kg x6
+50kg x5
+60kg x3

Shrugs
130kg x8
100kg x10
100kg x8

Rope pulldowns, skull crushers, various other arm related stuff and a few more pullups.

Mauricmo

Quick little sesion after work.

Squats
60kg x10
80kg x8
100kg x8
120kg x3
130kg x2
140kg x1

Deadlifts
(mixed grip)
60kg x10
100kg x10
120kg x8
140kg x6
160kg x3
170kg x1
170kg x1
180kg x0
-I was kinda suprised that the 180kg wasnt budging, but I felt I had to pick it up to finish, so threw the wrist straps on.
180kg x1....

...this week getting some chalk for sure.

Ran out of time at the end because the gym was closing so did one set x6 of the GHR's and pullups till falure.

Mauricmo

Dumbbell Bench
45kg x5
50kg x3
50kg x1

Barbell Bench
60kg x10
80kg x8
100kg x5
110kg x2
120kg x1
130kg x0

Barbell Rows
60kg x10
80kg x6
90kg x3
100kg x1

Weighted Pullups
+20kg x3
+30kg x2
+40kg x0 -so very close to my chin clearing the bar

Wide Grip Pullups
x10
x6
x6

(and of course)
Glute Ham Raise
x6
x6

was training today with my rugby buddy so the intensity was high. Which is also why there is a slightly different training plan than usual. He showed me a complex core/balance/flexibility exercise that we did to finish up, can't really descibe it, but it involved a mat and an exercise ball....and was extremely difficult.

Just realised though, us two eejits forgot to do incline bench! :rolleyes:

Mauricmo

Squats
52.5kg x10
60kg x8
80kg x8
100kg x6
120kg x3
130kg x1
140kg x0 -lame....

Front Squats
60kg x6
80kg x3
90kg x3
100kg x2

Mauricmo wrote: »

100kg x0- tried it twice, but no go, its my goal for next week now.

Grand.

Barbell Lunges
60kg x8
70kg x6
80kg x2

Leg Press
140kg x6
200kg x6
250kg x6

Smith Machine Calf Raises
+120kg x6
+150kg x6
+170kg x6

Box Squats
60kg x6
100kg x1
120kg x1
140kg x0
-did these to experiment, but was pretty dead at this point....

...still time for:
Glute Ham Raises
x3
x3
x3



This arrived today, curious now to see if it helps at all.

howtomake

Can you drink it too?

Mauricmo

howtomake wrote: »

Can you drink it too?

Of course. Had some earlier, tasted rank, but I think my grip strength went up.

Mauricmo

Bench
40kg x10
60kg x10
80kg x8
100kg x10 PR
110x2

Incline Bench
60kg x8
80kg x4
100kg x2

Barbell Row
50kg x8
60kg x8
80kg x8

Dumbell Bench
30kg x10
40kg x8
45kg x3
45kg x3

My lower back has been troubling me over the last few days so I will be taking it pretty light this week.

Here is the 100kg x10:

https://www.youtube.com/watch?v=xC-RXRXLsiI

jaggiebunnet

Mighty work there Mauricmo - impressive stuff!

Mauricmo

jaggiebunnet wrote: »

Mighty work there Mauricmo - impressive stuff!

Cheers. Was pleased as punch when I got it.

Mauricmo

Pullups
x8
x8
x6

DB Shoulder Press
28kg x8
30kg x6
35kg x6
30kg x4

Dips
+20kg x10
+40kg x6
+60kg x3
BW x20

Shrugs
120kg x8
100kg x10
100kg x12

Skull crushers, rope pulldowns, kneeling tricep extensions, biceptual curls, 21's and a few more pullups.

Mauricmo

Squats
60kg x10
80kg x8
100kg x6
120kg x2

Had to leave the squats there. Problems with my groin, so as soon as it got really uncomfortable I had to stop.

Deadlifts
60kg x10
100kg x8
120kg x6
140kg x6
160kg x3
180kg x1
190kg x0

used liquid chalk for the first time today. Fantastic stuff. You put a little bit in the palm of your hand, rub it it, and in a moment it dries leaving the chalky residue behind.

Front Squat
60kg x8
80kg x6
100kg x1
100kg x1

GHR
x3
x3
x3

howtomake

Mauricmo wrote: »

Cheers. Was pleased as punch when I got it.

I'm also impressed that you can lift with "that" music in the background, oh yeah and your numbers of course. Damn you men and your strength:p

Mauricmo

Thankfully I had some AC/DC blasting in my ears.

howtomake

Mauricmo wrote: »

Thankfully I had some AC/DC blasting in my ears.

Ok that's much better then. Are you right handed? You seem to lead with your right a bit more on the bench. Just an obsermenvation:D

itsallaboutheL

First 10 on the bench?

Nice.

Mauricmo

howtomake wrote: »

Ok that's much better then. Are you right handed? You seem to lead with your right a bit more on the bench. Just an obsermenvation:D

Didn't realise I still did that until I saw the vid myself. I'm doing it a lot less than I used to anyway. Not too worried about it tbh.

Mauricmo

Barbell Bench
60kg x10
80kg x10
100kg x6
110kg x3
120kg x1
120kg x1
130kg x0
125kg x1
105kg x4

Incline Bench
60kg x8
80kg x5
95kg x3
60kg x5
60kg x5
60kg x5
60kg x5
60kg x5

Wide Grip Pullups
x10
x6
+20kg x3
+10kg x6
x8

GHR
x3
x3
x3

Mauricmo

Squats
60kg x10
80kg x8
100kg x8
110kg x3
120kg x3
130kg x1
140kg x0
140kg x0

Front Squats
60kg x8
80kg x5
100kg x2
80kg x6

Really frustrating. Progress has gone backwards in the last few weeks, can't put my finger on as to why. Also it seems everytime I train legs, I develop aches and pains somewhere new. I dunno. Just really annoying because legs is all I really care about these days.

Anyway:

Single-leg Leg Press
3 sets of 3 on each leg.
Did not record weight.

GHR
x6
x3
x3

howtomake

Mauricmo wrote: »

Really frustrating. Progress has gone backwards in the last few weeks, can't put my finger on as to why. Also it seems everytime I train legs, I develop aches and pains somewhere new. I dunno. Just really annoying because legs is all I really care about these days.

Are you keeping some sort of track of where it hurts and what you did afterwards? I had to do that for something like a month to see a pattern with my shoulder. My infraspinatus, supraspinatus and AC joint all kept bugging me at different times depending on what I did. I would get one fixed up only to have something else throw another part out. You'll figure it out. You mentioned before you were doing well with squats.

Mauricmo

howtomake wrote: »

Are you keeping some sort of track of where it hurts and what you did afterwards? I had to do that for something like a month to see a pattern with my shoulder. My infraspinatus, supraspinatus and AC joint all kept bugging me at different times depending on what I did. I would get one fixed up only to have something else throw another part out. You'll figure it out. You mentioned before you were doing well with squats.

Thanks for the advice. I was planning on having someone take a look at my squat. I can't believe it took a month to find your shoulder issue, I just wouldnt have the patience!

I'll try and keep future rants/temper tantrums to a minimum. :rolleyes: