Squats, Squats, Squats

podge57 · 08-09-2011 11:50PM

Was planning on 100x15+ today, and after the first few reps I thought I would get it easy. Sped through the first 8 and then hit a wall, and things really slowed down
My hamstring took a bit of a beating when squatting, so I passed on RDLs today. Gonna go back to proper deads next week

Bench
20kg x 12
40kg x 10
60kg x 8
80kg x 6
100kg x 12

SLDL
60kg x 10
100kg x 10
100kg x 10
100kg x 10

Incline
20kg x 10
40kg x 10
60kg x 8
70kg x 5
85kg x 5
85kg x 5

BB Curl
35kg x 20
35kg x 20

podge57 · 11-09-2011 10:13AM

did this yesterday morning - didn't work up on close-grips, I busted one of my fingers and could only use a thumbless grip, so I played it safe

BB Row
60kg x 10
60kg x 10
80kg x 8
100kg x 8
80kg x 12

CGBP
20kg x 12
40kg x 12
60kg x 12
80kg x 10
80kg x 10
80kg x 10

Lat Pulldown
3 x 20

Tri Extension
3 x 20

Pull Apart
2 x 20

podge57 · 13-09-2011 08:49PM

Very happy with my squatting tonight, it was no-where near PR levels, but all the reps were smooth and consistant. I definitely think Im back on track to hit PRs

Squat
60kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 1
180kg x 5
180kg x 5

Seated Press
20kg x 10
40kg x 10
50kg x 10
60kg x 8
70kg x 8

Pin Squat
60kg x 10
100kg x 10
140kg x 10

DB Laterals
12kg x 12
12kg x 12
12kg x 12

Decline Situps
+10kg x 15
+10kg x 15
+10kg x 15

podge57 · 15-09-2011 09:09PM

Can't remember the last time I did regular deads, I'll up the volume next week
Couldn't have been happier with my benching, every rep was rock solid

Deadlift
60kg x 5
60kg x 5
100kg x 3
140kg x 3
180kg x 1
200kg x 1
232.5kg x 3

SLDL
140kg x 8
140kg x 8

Bench
20kg x 12
40kg x 10
60kg x 8
80kg x 5
95kg x 5
110kg x 5
110kg x 5
110kg x 5

Incline
60kg x 10
70kg x 10
70kg x 10

Pushups
2 x 20

Hamstring Curls
2 x 15

podge57 · 18-09-2011 10:16PM

Back/Tri session from yesterday - watched the rugby and spent the rest of the morning chopping wood, wasn't in a great condition to lift, but I pushed through. Also haven't been sleeping well at all lately, but it hasn't affected my energy too much (yet)

CGBP
20kg x 12
40kg x 10
60kg x 10
80kg x 10
90kg x 15

BB Row
60kg x 12
80kg x 10
90kg x 10
90kg x 10

Tri Extension
20kg x 15
30kg x 12
35kg x 12

Pull-Apart
3 x 20

1 Arm BB Row
35kg x 12
35kg x 12
35kg x 12

BB Curl
35kg x 12
35kg x 12

podge57 · 20-09-2011 08:43PM

Squatting felt good tonight - tied a PR, technique was a bit off, but I know what I need to do to sort it out. Pressing was solid, didn't go heavy
Went straight to the football field after, did some conditioning stuff witht the team - sledge hammer / tire flips / farmers carry / burpees / pushups etc - almost killed me, but felt good

Squat
60kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 3

Paused Squat
115kg x 6
115kg x 6

Seated Press
20kg x 10
40kg x 10
50kg x 10
60kg x 10
60kg x 10

Face Pulls
3 x 15

Leg Raises
3 x 12

podge57 · 24-09-2011 04:57PM

Thursday night - everything moved well, going for 225ishx5, and 120x5 next week

Deadlift
60kg x 5
100kg x 5
140kg x 3
180kg x 2
200kg x 1
220kg x 3
220kg x 3
220kg x 3

RDL
140kg x 10

Bench
20kg x 12
40kg x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 3
120kg x 3
120kg x 3

Incline
40kg x 10
60kg x 10
80kg x 5
80kg x 5
80kg x 5

Pull Through
3 x 20

DB Fly
3 x 12

podge57 · 24-09-2011 05:00PM

Today

CGBP
20kg x 15
40kg x 10
60kg x 10
80kg x 10
90kg x 10
90kg x 10
70kg x 20

BB Row
60kg x 10
80kg x 10
90kg x 10
100kg x 8

Tri Extension
3 x 15

Pullup
+12kg x 4
BW x 6
BW x 6

BB Curl
40kg x 10
40kg x 10
40kg x 10

AB Pulldown
3 x 15

podge57 · 28-09-2011 06:15PM

Fell a rep short of my target yesterday, still happy I'm going in the right direction though

Squat
60kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 9

Paused Squat
120kg x 4
120kg x 4

Seated Press
20kg x 12
40kg x 10
60kg x 8
75kg x 6

Ab Pulldown
3 x 15

Front Raise
3 x 12

Inspector Coptoor · 28-09-2011 09:37PM

podge57 wrote: »

180kg x 9

Sick man.
Savage lifting.

podge57 · 29-09-2011 01:36PM

Liam Henners257 wrote: »

Sick man.
Savage lifting.

Cheers Liam, starting to get back into PR territory now, hopefully I can get a good run at training for a few months

podge57 · 01-10-2011 04:39PM

Deadlifting didn't go to plan on Thursday - my hamstring tightened up badly when I locked out 200 - it turned out to be nothing, but was pretty scary at the time. Did manage to bench 120x5, alhough my ass came up on the last rep

Deadlift
60kg x 5
60kg x 5
100kg x 5
140kg x 3
180kg x 3
200kg x 1

Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 5

Incline
40kg x 8
60kg x 8
75kg x 8
75kg x 8

Pushups
3 x 20

podge57 · 01-10-2011 04:42PM

Had a great session today, could barely lift my arms afterwards.

CGBP
20kg x 12
40kg x 10
60kg x 8
80kg x 5
100kg x 12 PR
80kg x 10
80kg x 10

BB Row
60kg x 12
80kg x 12
90kg x 12
90kg x 12

Chins
3 x 5

Tri Pushdown
3 x 15

Leg Raises
3 x 15

BB Curl
50kg x 8
40kg x 10
40kg x 10

podge57 · 01-10-2011 04:56PM

Had a serious back pump today, so decided to get a pic

Hanley · 01-10-2011 06:22PM

'kin 'ell... looking thick. Some nice bench numbers too recently.

podge57 · 04-10-2011 09:19PM

Really, really happy with my squatting tonight. Managed to do a nice pirouette on the last rep, but the rest were pretty good, and I was pleased with how I ground it out, which I haven't been doing. Only squatting 1x per week seems to be going well for now.
Went straight to a conditioning session after - box jumps, tire flip, pushups, steps ups, sledge work etc. Probably pushed too hard, and I don't feel great now, but it was all in the pursuit of elite fitness. Also managed to gain 1-1.2kg in September, and I'm looking much leaner. Success!!

Squat
40kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 3
190kg x 7 PR
100kg x 6 (Long Pauses)
100kg x 6 (Long Pauses)

Seated Press
20kg x 12
40kg x 12
60kg x 10
70kg x 8
70kg x 8

Face Pulls
3 x 15

Ab Pulldowns
3 x 15

Vid coming when youtube stops being a cunt

podge57 · 04-10-2011 09:32PM

https://www.youtube.com/watch?v=ufbD6yaQlAU

Inspector Coptoor · 04-10-2011 09:36PM

When are you gonna compete again?

podge57 · 04-10-2011 09:37PM

Liam Henners257 wrote: »

When are you gonna compete again?

Hopefully in the next couple of months, not sure if there are any coming up though. Might have a look and see if there are any in the North

Inspector Coptoor · 04-10-2011 09:38PM

podge57 wrote: »

Hopefully in the next couple of months, not sure if there are any coming up though. Might have a look and see if there are any in the North

IDFPA or other feds?

podge57 · 04-10-2011 09:40PM

Liam Henners257 wrote: »

IDFPA or other feds?

not IDFPA, although i'm not really a fan of monolifts / equipment either, so I'm not sure where to go

Inspector Coptoor · 04-10-2011 09:42PM

you could do worse then the squat/deadlift with the GPC in limerick in or around the 8th December.

COH · 04-10-2011 09:53PM

Savage last rep! Real men squat sideways :cool:

podge57 · 04-10-2011 11:22PM

Liam Henners257 wrote: »

you could do worse then the squat/deadlift with the GPC in limerick in or around the 8th December.

yeah, it might be worth a trip down. Seems like a long way to go for a 2 lift comp though. If would probably hold out for a full comp in Jan-Feb if there was one

COH wrote: »

Savage last rep! Real men squat sideways :cool:

I was really just trying to isolate my left oblique

Da Za · 05-10-2011 01:35PM

Nice squating..........just added in some standing russian twists?? ha

What's your weight up to?

podge57 · 06-10-2011 08:50PM

Da Za wrote: »

Nice squating..........just added in some standing russian twists?? ha

What's your weight up to?

In 6 months everyone will be doing it

I'm just over 104kg, hopefully get to 110 by the end of the year

podge57 · 06-10-2011 08:54PM

Benching was good tonight, definitely more in the tank. Hadn't recovered enough from Tuesday, and deadlifting was a bit rubbish

Bench
20kg x 12
40kg x 10
60kg x 8
85kg x 5
110kg x 5
110kg x 5
110kg x 5

Deadlift
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 3
200kg x 5
200kg x 5

GM
60kg x 8
80kg x 6
90kg x 6
90kg x 6

Incline
20kg x 10
40kg x 10
60kg x 8
80kg x 5
90kg x 5

BB Curl
40kg x 12
40kg x 12
40kg x 12

podge57 · 09-10-2011 11:22AM

Took it easy enough yesterday, elbow was a bit swollen and sore

Pullups
BW x 7
BW x 6
BW x 4

CGBP
20kg x 12
40kg x 12
60kg x 12
80kg x 12
90kg x 12
90kg x 12

BB Row
60kg x 8
80kg x 8
90kg x 8
100kg x 8

BB Curl
40kg x 12
40kg x 12
40kg x 12

Leg Raises
3 x 12

Tri Extension
3 x 15

podge57 · 11-10-2011 09:45PM

Was planning on 195x6 tonight, was really happy with how the bar moved. Didn't have the bar set right thoug,h and it kept rolling back on my wrist, and I only got 5. Confident of 200x6 next week.
Went straight to do conditioning work after, lots of kb and calisthenics work, was tough but well worth it. I really think I am in the best shape I've ever been in atm

Squat
40kg x 5
60kg x 5
100kg x 5
140kg x 3
165kg x 3
195kg x 5

Pause Squat
120kg x 4
120kg x 4
120kg x 4

Seated Press
20kg x 12
40kg x 10
60kg x 8
70kg x 5
80kg x 5 PR

Pull Aparts
3 x 15

Ab Pulldown
3 x 15

podge57 · 13-10-2011 11:22PM

Only had 45mins to lift tonight, but I'm happy with what I got done. Benching and deads were a bit harder than I would have liked, but I got everything that I wanted to hit. I'll post up the vid tomorrow

Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 5
100kg x 3
115kg x 3
115kg x 3
115kg x 3
115kg x 3
115kg x 3

Deadlift
60kg x 5
100kg x 5
140kg x 3
180kg x 3
210kg x 5
210kg x 5

RDL
100kg x 15
100kg x 15

BB Curl
40kg x 12
40kg x 12

Squats, Squats, Squats

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