Squats, Squats, Squats

podge57 · 25-08-2013 12:12AM

Was able to squat tonight, kept the reps/volume high.

Squat
60kg x 2 x 10
100kg x 10
135kg x 3 x 12

Front Squat
100kg x 2 x 8

Ab Pulldown
3 x 20

Situp
3 x 15

podge57 · 26-08-2013 08:28PM

Decent bench session, planned on doing pushups at the end, but had a ridiculous tricep pump, and couldn't move my arms.

Bench
40kg x 8
60kg x 5
80kg x 5
100kg x 2 x 10

CG Incline
40kg x 10
60kg x 3 x 10

Tri Extension
3 x 20

podge57 · 28-08-2013 09:48PM

Deads seem to be back on track, moved well today.

Deadlift
60kg x 2 x 5
100kg x 5
140kg x 5
185kg x 5 x 5

BB Shrugs
100kg x 3 x 10

Landmine
Bar x 12
+10kg x 2 x 10

Single Leg KB Deadlift
24kg x 2 x 12

podge57 · 10-09-2013 12:41PM

Been out of action for a couple of weeks, strained my hip flexor pretty badly, and haven't done any lower body work (felt like my quad was being ripped apart every time I kicked a ball or walked up stairs. Got some decent upper body work done though.
Got back to squatting yesterday, no pain, and feels fine today. Football is finishing up, so hopefully I can get a good run of training in.

Squat
60kg x 2 x 5
100kg x 5
120kg x 3
150kg x 2 x 10

Good Morning
60kg x 5
85kg x 3 x 5

Landmine
+10kg x 3 x 12

AB Pulldown
2 x 20

BB Curl
35kg x 3 x 15

podge57 · 11-09-2013 10:18PM

Bench
20kg x 8
40kg x 8
60kg x 5
80kg x 5
95kg x 2 x 10

Incline Bench
40kg x 8
70kg x 3 x 8

Pullup
2 x 7

Front Raise
20kg x 3 x 12

Tri Pushdown
3 x 20

podge57 · 13-09-2013 04:52PM

Please with deadlifts - both sets felt very fast, didn't use any chalk / belt

Deadlift
60kg x 5
100kg x 5
140kg x 3
170kg x 2 x 10

Pullups
+10kg x 3 x 5

BB Shrugs
90kg x 3 x 20

Lat Pulldown
3 x 15

Situp
3 x 15

BB Curl
40kg x 3 x 10

podge57 · 13-09-2013 04:56PM

Not usually one for selfies, but had a ridiculous arm pump going on today, so took a snap

podge57 · 16-09-2013 08:10PM

Squat
60kg x 2 x 5
100kg x 5
125kg x 3
152.5kg x 2 x 10

Good Morning
60kg x 5
90kg x 3 x 5

Seated Press
40kg x 10
70kg x 3 x 10

Ab Pulldown
3 x 20

podge57 · 19-09-2013 11:54AM

Solid bench session yesterday, didn't have time for too much assistance though

Bench
40kg x 8
60kg x 5
80kg x 5
92.5kg x 2 x 10

Decline Bench
80kg x 2 x 15

Tri Extension
3 x 20

BB Curl
20kg x 20
30kg x 15
40kg x 10

Lat Raise
14kg x 2 x 15

COH · 19-09-2013 11:57AM

No selfies today?

podge57 · 19-09-2013 04:23PM

COH wrote: »

No selfies today?

None suitable for this site anyway...

podge57 · 27-09-2013 09:44PM

Been a busy week, didn't get a chance to update

squatted 160 x 2 x 8 Monday
benched 100 x 2 x8 Wednesday

both really easy

podge57 · 27-09-2013 09:46PM

Deads have been moving great the last few weeks, felt like I had 5 reps to spare on both sets tonight

Deadlift
60kg x 2 x 5
100kg x 5
140kg x 3
182.5kg x 2 x 8

Pullup
BW x 8
+10kg x 5
+10kg x 5

BB Shrug
100kg x 3 x 12

Lat Pulldown
3 x 20

AB Pulldown
2 x 20

BB Curl
20kg x 20
30kg x 15
40kg x 12

podge57 · 01-10-2013 10:19PM

Squats moved well again, had a bit of trouble getting the bar set on my back though.

Squat
60kg x 2 x 5
100kg x 5
140kg x 3
162.5kg x 2 x 8

Split Squat
40kg x 2 x 8

Seated Press
40kg x 8
60kg x 8
80kg x 3 x 6

AB Pulldown
3 x 20

BB Curl
40kg x 10
45kg x 2 x 8

podge57 · 05-10-2013 04:25PM

Chest / shoulder strength is definitely improving, I've a feeling 140kg will FINALLY fall in the next few weeks.

Bench
40kg x 8
60kg x 5
80kg x 5
102.5kg x 2 x 8

Decline Bench
85kg x 2 x 10

Tri Pushdown
3 x 20

Lat Raise
12kg x 3 x 12

podge57 · 05-10-2013 04:29PM

Deads weren't as smooth as last week, I've a very dead leg, made it tough to break the bar off the ground

Deadlift
60kg x 2 x 5
100kg x 5
140kg x 3
1185kg x 2 x 8

Pullups
BW x 8
+10kg x 2 x 6
BW x 9

BB Shrugs
90kg x 3 x 15

Lat Pulldown
2 x 20

BB Curl
20kg x 30
30kg x 20
40kg x 10

Pavel66 · 06-10-2013 07:40PM

Congrats on smashing the deadlift WR

podge57 · 06-10-2013 09:50PM

Pavel66 wrote: »

Congrats on smashing the deadlift WR

Ha, got a vid, but, eh... deleted it by accident

podge57 · 10-10-2013 11:44AM

Squats were very fast tonight, first rep or 2 might have been a bit shallow though. Hopefully will be able to work up to 185x2x5 beltless in a few weeks

Squat
60kg x 2 x5
100kg x 5
140kg x 3
170kg x 2 x 5

3 Count Paused Squat
100kg x 3 x 10

Decline Situp
3 x 20

BB Curl
40kg x 3 x 10

podge57 · 12-10-2013 06:10PM

Bench
40kg x 8
60kg x 5
80kg x 5
107.5kg x 2 x 5

Pullup
3 x 7

Decline Bench
90kg x 5 x 8

Tri Pushdown
3 x 20

Front Raise
20kg x 3 x 12

podge57 · 12-10-2013 06:13PM

Really hitting the groove with deads lately - hopefully I'll work up to 220x2x5 in a few weeks, felt like I might have even had it in me today, but I'm sticking to my plan.

Deadlift
60kg x 2 x 5
100kg x 5
140kg x 3
160kg x 3
200kg x 2 x 5

Pullup
BW x 8
+10kg x 6
+15kg x 4
BW x 8

BB Shrug
100kg x 3 x 15

Lat Pulldown
2 x 20

Ab Pulldown
3 x 20

BB Curl
20kg x 35
30kg x 25
40kg x 12

podge57 · 15-10-2013 09:58PM

Happy enough with tonight's squats - was going to go for 175, but just rounded it up to 180. Hips were tight, but speed was good

Squat
60kg x 2 x 5
100kg x 5
140kg x 3
180kg x 2 x 5

Single Leg Squat
40kg x 10
50kg x 2 x 8

Seated Press
40kg x 8
60kg x 8
75kg x 3 x 8

Decline Situp
3 x 20

BB Curl
40kg x 3 x 10

podge57 · 18-10-2013 04:46PM

Shoulder said no to benching yesterday - think I sprained it slightly pressing on Monday. Might be able to get some in over the weekend.

Tri Extension
5 x 20

Ab Pulldown
5 x 20

Plank
2 x 1min

podge57 · 21-10-2013 08:02PM

Deads felt off on Saturday, got my sets in, not sure what the problem was

Deadlift
60kg x 5
100kg x 5
140kg x 3
180kg x 1
207.5kg x 2 x 5

Pullup
BW x 10
+10kg x 2 x 7
BW x 8

BB Shrug
100kg x 3 x 15

Lat Pulldown
3 x 15

BB Curl
20kg x 40
30kg x 25
40kg x 15

podge57 · 21-10-2013 08:06PM

Got last weeks benching done today, shoulder all good again

Bench
40kg x 8
60kg x 8
85kg x 5
112.5kg x 2 x 5

Decline Bench
60kg x 12
100kg x 3 x 6

Front Raise
12kg x 3 x 12

podge57 · 22-10-2013 11:48PM

Squats weren't beautiful today, but felt pretty strong. Might belt up next week, although I kinda want to see how far I can go without it

Squat
60kg x 2 x 5
100kg x 5
140kg x 3
185kg x 2 x 5

3 Count Paused Front Squat
80kg x 8
90kg x 2 x 8
100kg x 6

Seated Press
40kg x 12
50kg x 12
65kg x 2 x 12

Decline Situp
3 x 20

BB Curl
45kg x 3 x 10

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

podge57 · 24-10-2013 09:01PM

Bench
40kg x 8
60kg x 5
90kg x 5
120kg x 2 x 5

Decline Bench
60kg x 12
80kg x 10
100kg x 2 x 8

Pullup
BW x 3 x 7

Tri Extension
3 x 20

podge57 · 26-10-2013 09:29PM

Deads got back on track this week, moved much better.

Deadlift
60kg x 2 x 5
100kg x 5
140kg x 3
180kg x 2
212.5kg x 2 x 5

Pullups
BW x 8
+10kg x 2 x 6
BW x 8

BB Shrugs
100kg x 15
120kg x 2 x 10

Lat Pulldown
3 x 20

Ab Pulldown
3 x 20

BB Curl
30kg x 2 x 20
40kg x 12

podge57 · 29-10-2013 11:08PM

First time belting up for squats since June, really happy with how the weight moved. IT bands are killing me now for some reason

Squat
60kg x 2 x 5
100kg x 5
140kg x 3
170kg x 2
200kg x 2 x 5

Single Leg Squat
60kg x 3 x 8

Decline Situp
2 x 20
+10kg x 2 x 15

BB Curl
40kg x 3 x 12

podge57 · 03-11-2013 11:42AM

Benching seems to be back to it's old, ugly self. Felt I could have got 15+ with 100, but when I jumped to125, it felt close to a max.

Bench
40kg x 8
60kg x 5
80kg x 5
100kg x 3
125kg x 2 x 3

Decline Bench
60kg x 10
80kg x 10
90kg x 2 x 10

KB Press
24kg x 2 x8

Tri Extension
3 x 20

Squats, Squats, Squats

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