Training log

Squatman

I just wanted to start this to track my progess which always seems to accelerate during the summer months.
Current body weight - 95kg ish
Current max's 180, 130, 210
Aims for end of summer - 200, 140, 240

dont really mind putting on more weight to get these figures!:cool:

Squatman

27th June 2011

Bench
100kg 5x5

Rowing
Lat pulldowns

Curls 12kg x 50

Squatman

went back for seconds, clean jerk 60kg, just to keep in form Snatch 60kg, form is still pretty good! can get under the bar fairly quick more guns incline bench 25kg 3x12

Squatman

80kg 4x8 bench!

Squatman

worked up to a 180 high box squat for 1 rep! happy enough with that!

the box was probably only 1 inch too high!

COH

Squatman wrote: »

80kg 4x8 bench!

Why do straight sets at ~60% ?

Squatman wrote: »

worked up to a 180 high box squat for 1 rep! happy enough with that!

the box was probably only 1 inch too high!

From personal experience when a box feels like its probably only an inch too high you're probably about half a foot off actual depth

Why dont you post up your full sessions?

Squatman

From personal experience when a box feels like its probably only an inch too high you're probably about half a foot off actual depth

I compared this with the standard box, and it was only slightly higher!

Im doing the light bench to build muscle this week, cos my sessions last week were slightly tougher than i wanted them to be! im kinda cycling it, upping the weight. last week i was repping 110 and 115,, but it was just a little hard, ! so this week is a response to that!

Also this evening bench

100kg 5X5
Incline 4X8 dumbells 25kg

Bent over rows 52kg 3x6

Squatman

deadlift

60x5
100x3
120x1
140x1
160x1
180x1
200x1
220x1 PR delighted with this, not far off a 500lb deadlift!!:)

Squatman

form isn't perfect, but im not too bothered as its a pr!! its usually tider in training

http://www.youtube.com/watch?v=irR5wNIrPhs

https://www.youtube.com/watch?v=

http://www.youtube.com/watch?v=irR5wNIrPhs

Squatman

today

Bench
bar with chains x10
60kh with chains x6
85kg with chains 2x8
85kg with chains 1x9

happy out, good form, high reps and they were fast!

Squatman

bench
60x5
80x3
100x1
110x1
120x3 PR fit for another one id say!
122.5x1

Squatman

yesterday
Bench
60X6
80x5
102.5 5x5

squat 80kg x6 cos my legs were frucked from being in the bog

Lat pulldown 40kg 2x12
seated cable row 40kg 2x12
bent over row 52.5kg 1x6

Incline db press
25kg 2x15

Arm curls
12kg ish 2x10/12

Squatman

Bench
60x6
80x6
80x3
102.5, 5x5

CGPG 102.5 3x1
Speed Sets
60kg with chains
5x3

Rowing
DB Bent over row
52.5 3x5

Lat Raises
12kg
3x6

Guns
25kg 3x6

Hamstrings still sore, so no squating or deadlifting this week , or else might go squatting later, i havent decided!
:cool:

Squatman

went squatting again!

60*5
100*5
120*3
145*2
165*1
Put on belt
190x 0 ugh! pretty much what i was expecting, legs were sore all week,
i did the 180 without a belt! 190 might have been a bit cheeky tho
:eek:

Squatman

Bench
60x5
80x5
100x1
110x1
120x1
130x0, probably still tired from yesterdays antics!

Squatman

yesterday bench
60x5
60x3
80x5
80x1
100x2
110x1
120 3x2

Squatman

Quick question, for anyone who may be looking at my training
when squatting, which is more important, breaking parallel, or keeping good speed? im unsure, before, i would have defo. said breaking parallel, but all the training vids are fairly high?


Anyway! tonight!
Squat
bar with chains x 6
60kg x 6
100kgx5
120x3
140x1
150 2x5

may do some benching in an hour!


Also, if anyone wants to suggest some squat assistance work i would be much obliged! too lazy to google it!! Thanks Folks

Pavel66

Squatman wrote: »

Quick question, for anyone who may be looking at my training
when squatting, which is more important, breaking parallel, or keeping good speed? im unsure, before, i would have defo. said breaking parallel, but all the training vids are fairly high?


Anyway! tonight!
Squat
bar with chains x 6
60kg x 6
100kgx5
120x3
140x1
150 2x5

may do some benching in an hour!


Also, if anyone wants to suggest some squat assistance work i would be much obliged! too lazy to google it!! Thanks Folks

I'm not at your level of strength, but I would say breaking parallel.

As for squat assistant stuff, just the usual - abs, good mornings and other lower back stuff. i don't have access to a reverse hyper or GHR but stuff I read claims they are very good.

Squatman

@ pavel, thanks for the reply. I've read through your log and it seems we are toe to toe in strength!

for a laugh, and motivational purposes we should have a race for christmas! to see either who can increase their pr most, or who can get a higher total! has to be videod and PL rules!

Tonight

Bench
60x5
60x2
80x5
102.5 x5x5

Bent over row
25kg x 6
52kg 2x10

Dips
2x6 with 2.5kg plate!! just to say i did weighted dips!

Pavel66

Squatman wrote: »

for a laugh, and motivational purposes we should have a race for christmas! to see either who can increase their pr most, or who can get a higher total! has to be videod and PL rules!

Sounds good!

I have been drifting a bit since the IDFPA brought in their new rules...

My best lifts done in raw PL comp (U100kg) are:

Bench 120
Squat 170
Deadlift 200

Squatman

my powerlifting total under 90 is 467.5
but im currently about 522.5 and 95kg


Tonight, assistance night

Good mornings
60x8
80 2x6

Bicep Curls
25kg 2x8
Hammer Curls 25kg 2x6
Conc. curl 15kg 2x8

Lat Raises 12kg 1x8 front and side

Strict Press

50x8
80x2 PR Nice one!

Squatman

Bench
60x6
80x5
100x3
110x1
120x1
125x1 easy

60kg with chains x3
60kj with chains & green band 2x3
80kg with chains and green band 2x3

Pullups
1x5
+2.5x4.5

Bent over rows
2x10 100kg. I was pretty vertical with these, but its probably still affective!

Squatman

Yesterday
Squat
40kgx6
60kgx6
100kgx5
120kgx3
140kgx8
140kgx8
140kg x8

Bench
60x6
60x5
80x5
100kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5

Seated rows
40kg x 15. should have done more but i was pooped!!!


Today
Climbed croagh patrick... Never again!! already in pain, and i think tomorrow will be worse!

Squatman

yesterday
Front squat 60kg 5x5

bench
60x6
60x3
80x5
100x2
105 4x4

cgbp 105 x a few singles,
db incline, 25kg 3x15
bent over rows
2x10 52.5 kg db
lat pull downs 40kgx15

Squatman

Bench
60x6
80x5
100x3
110x1
115, 5x3 felt solid and first set were veery quick!

Front Squat
70kg 5x5

Bent over rows
5x10 @ 60kg

Squatman

training has been thwarted by the galway races,

worked up to 5x5 @ 100 kilos on saturday

then 52kg bent over row 2x10 db's

today worked up to a very slow 130 bench! left in disgust
:mad:

itsallaboutheL

Squatman wrote: »

but all the training vids are fairly high?

Depends on what training vids you're looking at?

Squatman

today,

squat 60x5
60x5
100x5
120x3
150 4x5

Bench
60x5
80x5
100x3
110x1
115 4x4

Dumbell inclines
32.5kg 3x10

Bent over row
60kg 3x12

Swole as hell!
happy enough with todays proceedings, bench felt tough, but looks fast enough, first two sets of squat were fast! last two my legs felt like jelly, went slightly wider with my stance!

Squatman

Front squat
60kg 5x5, too ****ed from yesterdays squatting to attempt a decent number here
Leg ups, 5x5

GM's
60kg 5x5

Guns
22.5kg 5x5

had a circuit goin with these four and they were done in less than 10 mins! thats efficiency for ya! plus the weight was piss which also helped!

Sit ups
2*10
hammer curls
2x10 15kg!

Decent enough work out! fairly swole after it! couldnt push it too much after yesterdays heavy workout, plus mid work out i had a massive lower back pump! i though i slipped a disc!!
:P

Squatman

Bench
60*6
60*2
80*5
100*3
110*2
120 3*2

DB bent Over rows
52.5kg 3x10

lat pulldowns
40kg 2x5

military press
60kg 3x5

Lat raises
15kg 2x5

Squatman

deadlift
60 x5
60x5
100x5
120x3
140x2
160x1
190x2

Leg estensions
20kg x10
40x10

Leg curls

20kgx5
40kgx6:cool:

Squatman

front squat
barx6
60x5
90x4
90x4
90x4
90x4

Bench
60x5
60x5
80x5
100x2
100x2 Speed bench!!

Face Pulls
40kgx6
Rowing
curling

Squatman

Squat
60x5
100x5
120x3
145x2
165x1
185x1
185x1 PR because i het depth on this one, the previous one was high.

Bench
barx5
60x5
80x5
100x3
110x1
115x1
125x1
132.5x1 PR

Militarty strict press
85kg PR

today was a good day!

Squatman

Front squat
60x5
80x5
100 3x3

Bench
60kgx5
60kg + chains x5
80 +chains x 5
100 + chains x3, for 5 sets!!! pretty fast, very happy with this...

Bent over row Dbs
52.5kg 2x12

Squatman

yesterday

Shrugs 80kh x 10
Seated row 40kg x15
EZ curl 40kg x 5
Punch Bag 30secs
22.5kg db shoulder press x5
40kg leg extensions x5

did these for 5 rounds! not too tired afterwards, however i do think that doing hte punch bag was only asking for trouble! fortunitely all is good!

Squatman

this evening
deads
60x5
100x5
120x3
140x2
160x1
180x1
200 2x0 grr really pissed off at this!!

Bench all with chains
60x5
80x5
100 5x3

Squatman

saturday
bench
60+ chains x5
80x5
100 5x3.

lat pull downs
60kg bentover row 1x15

Squatman

this evening
Squat
60x6
80x5
100x5
120x3
150x4
150x4
150x4
150x4

Squat assist
Bridges front and each side 3 rounds 30sec each

Leg Extension
60kg 3x12

Leg curls
20kg 3x12

Bench
Dumbbells
25kg 5x12

Seated cable rows
40kg 3x12

Face pulls
40kg 3x12 much harder!!

Lat Raises

15kg 3x12


finito

Squats felt tough, recorded them all, and they look fast!! dunno whats up there!

Squatman

Deadlifting
60x5
100x5
140x1
165x2
165x2
165x2
165x2

Bicep Curls
25kgx10
25x10
25x10

Deadlifting was tough, definately need to warm up slower!

Squatman

Front squats
60kgx5
90x5
90x5
90x5
90x5
90x5

Bench
60x6 flew up, must be the chains i was using
80x5
100x3 smoke show
110x1
115x4
115x4
115x4
115x4

may have managed 5x5 but wanna take it one step at a time, and keep good form


Leg extensions
60kg 3x12

Leg curls

40kg 3x6

Military press (strict)
60 6x5

Bent over rows, dbs

52.5k, 3x10

finished, fairly happy with the 115s first 3 sets were very fast, then got fatigued!

niallofthenine

Squat
60x5
100x5
120x3
140x1
157.5x3
157.5x3
157.5x3 Very easy!!

Bench
60x5
80x5
100, 5x5 piece of piss, would have easily pumped out a couple of sets of 10
my previous chain work, has made this weight accellerate fairly fast!

Assistance
front and side bridges 30 secs each 3 rounds/

Leg Curls
40kg 3x10

Leg Extensions
60kg 3x12

Seated Rows
3x12 60kg

Lat Raise front and side

3x6 @ 15kg

Squatman

Sumos
60x5
100x3
120x2
140x1
160x1
175 3x3

Deadlifting was easy enough.

Guns
32.5kg dbs 2x6 form wasn't textbook
15kg 2x10
then ~5ish 2x20,

massive pump after the guns!

Squatman

this evening
front squat
60x8
95 4x4 easy

Bench
60x5
80x5
100x3
110x1
120, 3x3 felt tough, looked fastish


assistance

Db Rows
52.5kg 3x10
Lat raises
3x6 @10kg

rack presses

120x3
4x3 @110

these were tough!

Squatman

squats
60kgx5
100x5
120x3
140x2
165x2
165x2

easy enough.

Leg extensions
80kg 3x10

Leg curls
40x10
60x6, that was way tougher
Front & side bridges
30 seconds for 3 rounds,

this was too easy, may add weight next time!

Curls
22.5 2x10
40kg easy curl 2x5
11.5kg 3x10

Squat 60kg 2x10

Squatman

deadlifting
60x5
100x3
120x3
140x2
160x1
185x2
185x3
wanted 185 2x2, went for a 3rd rep, cos it was easy nough!

Bench
60x5
80x5
100x3
110x1
120x1
125x2
125x2
125x1 paused, Handy paused PR

Db rowing
52.5kg 2x10

Rack pulls 18inch

120x5
140x5
180x5
200x4
220x5. easy!

think thats all i did this evening!

Squatman

squat,
barx6
60x6
100x3
120x3
140x2
160x1
170x2
170x2

bench
60x5
80x5
100x3
110x1
120x1
127x2
127x2

banch and squat prs tonight, fit for more reps in both! happy days

weighted bridges 5kg, front and both sides
leg curls 42.5 3x10
leg extensions 82.5 3x12

cable seated rows
70x10
90x10
90x10

Squatman

deadlifts
60x5
100x5
120x2
140x2
160x1
180x1
200 x2
200x2 pr both, pretty much all my training these days are prs

Arm curls
22.5kg dbs 3x12
ez curl bar 40kg, 2x8
12.5kg conc. curls 2x10
4kg conc curls x50 :eek:

Squatman

poor show yesterday
Squat

bar x8
60x5
8100x5
120x3
140x2
160x1
170x1
190x0
190x0 put on belt for this one, got half way up, and them bottled it! ****

Bench
60x8
80x5
100x2
110x1
120x1
127x1
135x0 stapled under it. didnt budge off my chest!.

pissed off at them!

Squatman

Squat
barx10
60x5
100x5
120x3
140x1
155, 5x3 good reps, not too taxing

Bench
60x5
80x5
105, 3x6 tougher than i wanted!

CGBP
80 2x6

Leg extensions
60x5
80x12
100, 2x10

Leg curls
50x5

lat pull downs

40x10

Squatman

Last thursday
Squat
60x5
100x5
120x3
140x3
160x5 all beltless, not too difficult

Bench
60x5
80x5
100x5
110x1
120x3

Log press
50kg x3
70kgx3
80kgx3, strained shoulder a little, so left it there!

Seated row
210lbs, 2x8.

Squatman

Squat
60x5
100x5
120x3
157.5, 5x3 (burst shorts :mad:)

Bench
50x10
60x6
80x6
100x10
100x10 easy,

Incline dbs
could have been 45s, dunno but they were tough
1 set, 6

Bcep Curls
2x6, 26kgs

Shoulder press
60kgx10

bent over row
2x6 at 50kg