Squats, Squats, Squats

podge57 · 13-01-2013 01:44PM

Deads felt good. I think the problem was that I wasn't getting any leg drive, which I managed to correct

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

Front Squat
60kg x 5
80kg x 5
100kg x 3 x 5

Decline Bench
60kg x 10
80kg x 10
90kg x 4 x 8

Lat Pulldown
3 x 20

podge57 · 13-01-2013 01:49PM

Squats were pretty fast, technique was a bit sloppy. Did a good bit of assistance work, hoping to gain some more size over the next couple of months.

Squat
60kg x 5
100kg x 5
140kg x 3
175kg x 3
205kg x 3
155kg x 8

Bench
40kg x 8
60kg x 8
80kg x 5
90kg x 5
100kg x 3
112.5kg x 3
125kg x 3
105kg x 8

KB Shoulder Press
24kg x 12
24kg x 12
24kg x 10

KB Swing
24kg x 3 x 20

Pullup
2 x 8

Pushup
2 x 20

Pull-Apart
2 x 20

podge57 · 14-01-2013 11:23PM

Was a bit worried going into tonights session - I've picked up a bit of a throat infection, and thought it might affect me. I just got under the bar and tried not to think about - everything went better than expected. Will have to make some adjustments to my bench training, it'll be a struggle to get 127x5 next week.

Squat
60kg x 5
60kg x 5
100kg x 5
140kg x 3
175kg x 3
205kg x 5

Bench
40kg x 8
60kg x 8
80kg x 5
90kg x 5
100kg x 3
112.5kg x 3
125kg x 5

KB Row
24kg x 2 x 20

Pushup
2 x 20

Ab Pulldown
2 x 20

Tri Pushdown
2 x 20

https://www.youtube.com/watch?v=RhsuTZIq1_U

podge57 · 20-01-2013 01:14PM

- Was sick as a dog all week, got some benching done yesterday, although I felt pretty week. I'm planning on changing my training this week geared towards the comp in April.

Bench
60kg x 8
80kg x 5
90kg x 5
105kg x 5 x 5

Pushups
3 x 20

Tri Pushdown
2 x 20

Pull-Apart
3 x 20

KB Row
24kg x 3 x 20

podge57 · 21-01-2013 08:57PM

Still feeling pretty weak - will try and get some decent volume in this week to get myself back on track

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

Incline Bench
40kg x 10
60kg x 10
70kg x 3 x 10

Pullup
3 x 7

BB Row
60kg x 10
80kg x 8
100kg x 2 x 6

BB Curl
40kg x 3 x 12

podge57 · 27-01-2013 11:18PM

Was hoping for 10-12 reps on the deadlift - but it was definitely more of a stamina than strength issue, so not too upset with it.

Deadlift
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 3
200kg x 9

Bench
40kg x 10
60kg x 10
80kg x 10
100kg x 10
100kg x 10

Hamstring Curl
3 x 25

Tri Pushdown
3 x 20

podge57 · 27-01-2013 11:24PM

Still just getting some volume in. Going to hold off on my new cycle until next week, which should still give me about 8 weeks of training. Still getting over a throat and ear infection, which has been affecting my balance a bit, so not doing anything too crazy.

Squat
60kg x 5
100kg x 5
140kg x 5
170kg x 10

Bench
40kg x 8
60kg x 5
80kg x 5
100kg x 3
112.5kg x 6 x 3

Lat Pulldown
3 x 20

KB Swing
24kg x 2 x 20

BB Curl
40kg x 3 x 12

podge57 · 30-01-2013 10:26PM

Pleased with my squatting on Monday - got three heavy-ish sets in. I think I'm over my various ailments and diseases, so planning to get back on the PR trail next week

Squat
60kg x 5
100kg x 5
140kg x 3
170kg x 1
190kg x 3
195kg x 3
200kg x 3

Incline Bench
40kg x 8
60kg x 8
80kg x 5 x 5

KB Windmill
24kg x 2 x 10

KB Swing
24kg x 2 x 20

Band Pullaparts
3 x 20

podge57 · 30-01-2013 10:32PM

Deadlifts were slower than I would have liked tonight, but it's been a while since I've worked up to 220+

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

Hamstring Curl
3 x 20

Bench
40kg x 8
60kg x 8
80kg x 6
100kg x 6
105kg x 6
110kg x 6

Pullups
3 x 6

Lat Pulldown
3 x 20

BB Curl
40kg x 12
50kg x 8
40kg x 13

podge57 · 10-02-2013 12:31AM

Been a busy week, only getting to catch up on my log now. I've started training properly for the IPO comp. I'm going to use Mike Tuscherer as an online coach up to the comp - it's something I've wanted to try for a while, and now seems like the perfect time. I'm impressed with the feedback and input so far, hopefully I'll see the results too.

The only real difference to my log will be RPEs - link here for anyone who wants to read up

podge57 · 10-02-2013 12:39AM

Good squat PR today. My old beltless best was 180x5, and the reps seemed to fly up today.

Beltless Squat
60kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 1
182.5kg x 6 @ 8.5

2 Count Pause Bench
40kg x 8
60kg x 8
80kg x 4
90kg x 4
105kg x 4 @ 9

Floor Press
60kg x 12
80kg x 12
95kg x 12 @ 9

podge57 · 10-02-2013 12:46AM

Struggled with the GMs - haven't done them in a long time, and found it tough to push back on to my glutes and hams.

Beltless Deadlift
60kg x 5
100kg x 5
140kg x 3
160kg x 3
190kg x 3
210kg x 6 @ 9

TnG Bench
40kg x 8
60kg x 8
80kg x 6
100kg x 3
122.5kg x 6 @ 10

GM
60kg x 6
80kg x 6
95kg x 6
110kg x 6 @ 9

podge57 · 10-02-2013 12:47AM

DB Row
40kg x 2 x 10

Face Pull
2 x 15

Ab Pulldown
2 x 10

podge57 · 10-02-2013 12:56AM

Didn't get to train until 10.30 tonight - had my annual work party in England last night, and got back this evening. It went better than expected, and I got a good session in.

Paused Bench
40kg x 8
60kg x 6
80kg x 6
100kg x 3
110kg x 6 @ 9

Beltless Squat
60kg x 5
60kg x 5
100kg x 5
140kg x 3
167.5kg x 2
192.5kg x 4 @ 9

Beltless Deadlift w/ Dbl Mini
60kg x 4
100kg x 4
140kg x 4
160kg x 4
192.5kg x 4 @ 9

podge57 · 11-02-2013 11:52PM

Squats felt great tonight, think I had another 2 in me. Tweaked my shoulder a bit floor pressing, so didn't do any more sets

Beltless Squat
60kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 2
190kg x 5 @ 9
172.5kg x 5 @ 9

3 Count Pause Bench
40kg x 6
60kg x 6
80kg x 3
95kg x 3
110kg x 3 @ 9
100kg x 3 @ 8
100kg x 3 @ 8
100kg x 3 @ 9

Floor Press
60kg x 6
80kg x 6
95kg x 6
110kg x 6 @ 9

Squatman · 12-02-2013 10:12AM

was that 5 sets of 9 with 190 and 5x9 at 172? Thats a ****load of volume?

EDIT ITS RPE rarting?

podge57 · 13-02-2013 05:11PM

Squatman wrote: »

was that 5 sets of 9 with 190 and 5x9 at 172? Thats a ****load of volume?

EDIT ITS RPE rarting?

Yeah, it's RPE rating

Don't think I'd be around too long if I attempted that type of volume!!

podge57 · 14-02-2013 12:19AM

Deads felt strong tonight. Tied my PR from a few weeks ago, but felt faster today, and I've been struggling with my pulls recently, so really happy with it. Shoulder still not 100%, so bench numbers were down a bit.

Deadlift (Beltless)
60kg x 5
60kg x 5
100kg x 5
140kg x 3
180kg x 2
200kg x 1
220kg x 5 @ 9
200kg x 5 @ 9

Bench
40kg x 8
60kg x 8
80kg x 5
117.5kg x 5 @ 9
107.5kg x 5 @ 8
107.5kg x 5 @ 9
107.5kg x 5 @ 9

Front Squat
60kg x 5
80kg x 5
100kg x 3
120kg x 5 @ 9
110kg x 5 @ 9

podge57 · 17-02-2013 11:44AM

Pressing felt great today, shoulder was fine. Brought my grip in a little, and I had no issues. Pin squat felt strange - not a movement I've really done before - I think I was bracing myself for the pins, and it through out of position a bit.

Paused Bench
20kg x 8
40kg x 8
60kg x 5
80kg x 5
100kg x 3
115kg x 5 @ 9
107.5kg x 5 @ 8
107.5kg x 5 @ 9

Pin Squat
60kg x 5
100kg x 5
140kg x 3
160kg x 3
175kg x 3 @ 10
167.5kg x 3 @ 8.5
167.5kg x 3 @ 9

Seated Press
20kg x 10
40kg x 8
60kg x 6
70kg x 6 @ 9
62.5kg x 6 @8
62.5kg x 6 @ 9

podge57 · 17-02-2013 11:57AM

Good session - set up the bands a little different this week, so there was a bit of tension at the bottom

Beltless Deadlift w/ Dbl Mini
60kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 3
207.5kg x 3 @ 9
195kg x 3 @9

Pin Press (Mid Range)
40kg x 8
60kg x 6
80kg x 3
100kg x 3
115kg x 3
132.5kg x 3 @9
120kg x 3 @ 8
120kg x 3 @ 8
120kg x 3 @ 9

Pendlay Row
60kg x 6
80kg x 6
95kg x 6
115kg x 6 @ 9
105kg x 6 @ 8
105kg x 6 @ 8
105kg x 6 @ 8.5
105kg x 6 @ 9

podge57 · 17-02-2013 11:58AM

Squat / Bench / Dead from this week

https://www.youtube.com/watch?v=JFdYr19Yw_A

podge57 · 19-02-2013 12:02PM

Struggled tonight, legs felt very heavy and squats were slow. Squatting again on Friday, looking forward to making up for this session. Pressing was solid.

Squat (Beltless)
60kg x 5
60kg x 5
100kg x 5
140kg x 3
170kg x 3
195kg x 4 @ 9
185kg x 4 @ 8.5
185kg x 4 @ 9

3 Count Pause Bench
40kg x 8
60kg x 5
80kg x 4
95kg x 4
107.5kg x 4 @ 9
102.5kg x 4 @ 8
102.5kg x 4 @ 9

Floor Press
60kg x 12
80kg x 8
95kg x 12 @ 9
90kg x 12 @ 9

podge57 · 21-02-2013 06:38PM

Another good DL session, definitely had another rep, maybe even 2. Think the band pulls are help with my lockout. Was supposed to bench for 8 reps, disappointed I missed the last, but still a decent performance

Deadlift (beltless)
60kg x 5
100kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 2
200kg x 1
227.5kg x 4 @ 9
215kg x 4 @ 9

Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 3
100kg x 3
117.5kg x 7 @ 10
110kg x 8 @ 8.5
110kg x 8 @ 10

Good Morning
60kg x 6
80kg x 6
100kg x 6
115kg x 6 @ 9
105kg x 6 @ 8
105kg x 6 @ 9

podge57 · 24-02-2013 06:08PM

Struggled big time over the last 2 sessions, but I sort of expected I would. Spent 8 or 9 hours in the car on Friday on Saturday, and my lower body did not respond well. Tried to squat on Friday, but it wasn't happening after I warmed. Pressing was decent though.

Paused Bench
40kg x 8
60kg x 8
80kg x 4
100kg x 2
120kg x 4 @ 9
112.5kg x 4 @ 8
112.5kg x 4 @ 9

Seated Press
20kg x 8
40kg x 8
60kg x 8
70kg x 8 @ 9
65kg x 8 @ 9

podge57 · 24-02-2013 06:13PM

A bit better today, but deadlifts still felt slow. Looking forward to next, low volume, high intensity work coming up.

Deadlift w/ Dbl Mini
60kg x 5
100kg x 5
140kg x 4
160kg x 4
180kg x 2
200kg x 4 @ 9
190kg x 4 @ 9

Close Grip Bench
40kg x 8
60kg x 8
80kg x 4
100kg x 4
120kg x 4 @ 9
112.5kg x 4 @ 8
112.5kg x 4 @ 9

Snatch Grip Deadlift
60kg x 8
100kg x 8
120kg x 8
140kg x 8 @ 9
132.5kg x 8 @ 9

podge57 · 26-02-2013 09:28PM

Felt like I got my squat back on track a bit today - wasn't the smoothest set, but still had a rep left. Looking forward to deadlifting heavy on Thursday.

Squat (Beltless)
60kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 1
180kg x 1
200kg x 3 @ 9

3 Count Pause Bench
40kg x 8
60kg x 8
80kg x 6
92.5kg x 3
110kg x 3 @ 9

Floor Press
60kg x 8
80kg x 6
100kg x 6
115kg x 6 @ 9

podge57 · 28-02-2013 09:47PM

Warmups were a bit on the slow side, I had planned to dl 235+, but decided to drop it down. Got a good set in, but note sure if I would have got another rep. Pressing felt good

Deadlift (Beltless)
60kg x 5
100kg x 5
100kg x 5
140kg x 3
160kg x 3
185kg x 1
205kg x 1
232.5kg x 3 @ 9.5

Bench
40kg x 8
60kg x 6
80kg x 4
100kg x 2
115kg x 2
127.5kg x 4 @ 9

Front Squat
60kg x 5
80kg x 5
100kg x 5
122.5kg x 5 @ 9

podge57 · 03-03-2013 01:43PM

First 2 reps @ 127.5 were fast, 3rd was tough, but never in danger of missing it.

Paused Bench
20kg x 8
40kg x 8
60kg x 6
80kg x 3
100kg x 3
115kg x 2
127.5kg x 3 @ 9

Pin Squat
60kg x 5
100kg x 5
140kg x 3
160kg x 3
175kg x 3 @ 9

Seated Press
20kg x 8
40kg x 6
50kg x 6
60kg x 6
75kg x 6 @ 8.5

podge57 · 03-03-2013 01:49PM

Numbers have gone down on band deads over the last few weeks. I'm putting this down to lifting in the morning, and the Saturday sessions getting tougher. Still, a decent week overall.

Deadlift w/ dbl Mini
60kg x 5
100kg x 5
100kg x 5
140kg x 3
160kg x 2
180kg x 1
195kg x 3 @ 9

Pin Press (Mid Range)
40kg x 8
60kg x 6
80kg x 6
100kg x 3
115kg x 3
127.5kg x 3 @ 9

Pendlay Row
60kg x 8
80kg x 6
100kg x 6
120kg x 6 @ 9

podge57 · 05-03-2013 08:38PM

Good to get the belt back on tonight. Had it a notch too tight on the 207.5 set, and I found it tough to get air in on the last 2 reps. Pleased with the 120x7 bench, definitely a PR. The set started off a little shaky, but seemed to get stronger. Good some good volume in on the floor presses.

Squat
60kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 1
207.5kg x 5 @ 9.5
195kg x 5 @ 9

Bench
40kg x 8
60kg x 8
80kg x 5
100kg x 3
120kg x 7 @ 10
112.5kg x 7 @ 10

Floor Press
60kg x 8
80kg x 5
100kg x 5
117.5kg x 5 @ 9
110kg x 5 @ 8
110kg x 5 @ 8
110kg x 5 @ 9

Squats, Squats, Squats

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