2016 Training Log
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NavM05/10/16 @ 20:27
I keep forgetting everything about my training weeks so it seems like a good time to start a new log.
Training is based off of training maxes which are weights I could get for a few reps any day of the week.
Squat:155
Bench:90
Deadlift:175
Overhead:55
Goals for 2016
- Squat 170kg+
- Get my baby overhead press over 60kg for my worksets
- Bench 100kg for triples again but paused
- Deadlift over 200kg
plan for tomorrow is to:
squat 140kg for
5x2+ i.e as many as possible on the last set
then pause squat
107.5 for 5x3
then some front or goblet squats with a hip circle to get some extra glute work in
Training is based off of training maxes which are weights I could get for a few reps any day of the week.
Squat:155
Bench:90
Deadlift:175
Overhead:55
Goals for 2016
- Squat 170kg+
- Get my baby overhead press over 60kg for my worksets
- Bench 100kg for triples again but paused
- Deadlift over 200kg
plan for tomorrow is to:
squat 140kg for
5x2+ i.e as many as possible on the last set
then pause squat
107.5 for 5x3
then some front or goblet squats with a hip circle to get some extra glute work in
NavM06/10/16 @ 15:07
Seein off some flu so work capacity wasnt so great.
Squat
barx100
60kgx7
80kgx3
100kgx1
120kgx1
140kg x 2,2,2,2,1
130kgx1
Pause Squat
100x 3,3,3,3,3,3
front squat
60kg x 5,5,5
50kg x 5,5
finished with some leg extensions.
Overall strength is still there but last month I got 5 on my last set after 4 doubles so not great.
Bench tomorrow
Squat
barx100
60kgx7
80kgx3
100kgx1
120kgx1
140kg x 2,2,2,2,1
130kgx1
Pause Squat
100x 3,3,3,3,3,3
front squat
60kg x 5,5,5
50kg x 5,5
finished with some leg extensions.
Overall strength is still there but last month I got 5 on my last set after 4 doubles so not great.
Bench tomorrow
NavM07/10/16 @ 14:06
General warmups:
pressups, shoulder dislocations with a band, hammer curls,
flat bench:
bar x whatever
40x8
60x5
70x2
77.5x 3,3,3
77.5 x 8
flat bench w/ slingshot:
85 4x3
flat bench again:
65 4x5
i always thought i had okay leg drive with the bench but for some reason during the slingshot bench something just clicked and i really got the idea of it. the sets after were flying off the chest. a little cramping on the last reps with the leg drive so need to do some stretching so that doesnt happen on the heavier sets.
pendlay rows:
60x5
75x3
70 4x3
60 2x6
skullcrushers:
3x10
hypers with 10kg:
3x10
neutral grip pullups:
2x10
good workout. bit of a mental block with the bench because the 77.5 triples were feeling fairly heavy but as soon as i had a spotter watching for the last set the 8 was just a clean set no grind.
pressups, shoulder dislocations with a band, hammer curls,
flat bench:
bar x whatever
40x8
60x5
70x2
77.5x 3,3,3
77.5 x 8
flat bench w/ slingshot:
85 4x3
flat bench again:
65 4x5
i always thought i had okay leg drive with the bench but for some reason during the slingshot bench something just clicked and i really got the idea of it. the sets after were flying off the chest. a little cramping on the last reps with the leg drive so need to do some stretching so that doesnt happen on the heavier sets.
pendlay rows:
60x5
75x3
70 4x3
60 2x6
skullcrushers:
3x10
hypers with 10kg:
3x10
neutral grip pullups:
2x10
good workout. bit of a mental block with the bench because the 77.5 triples were feeling fairly heavy but as soon as i had a spotter watching for the last set the 8 was just a clean set no grind.
NavM10/10/16 @ 18:46
Warmup:
banded goblet squat, hip stuff, planks
Squat:
bar x 8
60x6
80x3
100x1
120x1
125 x 4,4,7
Pause squat:
105 5x3
Banded hip thrust 3x10
decent workout. hips felt a bit beat up perhaps from squatting last friday instead of last monday like usual but nothing major.
overhead stuff tomorrow
banded goblet squat, hip stuff, planks
Squat:
bar x 8
60x6
80x3
100x1
120x1
125 x 4,4,7
Pause squat:
105 5x3
Banded hip thrust 3x10
decent workout. hips felt a bit beat up perhaps from squatting last friday instead of last monday like usual but nothing major.
overhead stuff tomorrow
NavM11/10/16 @ 17:25
Post Edited: 11.10.2016 @ 17:26 PM by NavM
Warmup: press ups, band shoulder dislocations, hammer curlsoverhead press:
bar x 8
30kg x 5
40kg x 2
48.5kg x 3,3,3, 7
40kg x 6,6,8
triceps 3x10
neutral grip chinup:
unweighted 10,10,8
have to get in the gym at 7am and leave by 8 on a tuesday so I have to streamline the overhead press day sadly. shame the gym doesnt open at 6
NavM13/10/16 @ 14:17
Whenever i write deadlift i mean sumo deadlift
warmups etc
deadlift:
60kg x 5
100kg x 3
120kg x 1
140kg x 1
147.5kg x 3,3,3,5,1
the set of five was meant to be 8+ but it felt so light i got careless and tweaked my back a little so
140kgx3
Halting deadlift:
125kg 4x5
pendlay rows:
60kg 2x5
70kg 5x3
80kg 3x2
RDL:
60kg 3x10
shrugs:
60kg x 10
100kg x 5
140kg x 4,4,4,4,3,3
120kg 3x5
db hammer curl:
18kg x 6
16kg 3x8
neutral grip pullup:
2x8
decent workout apart from the set that was cut short with 147.5. still got a bit of a cold but doesnt seem to be hitting strength too bad.
keeping an eye on my food intake too. ive lost a couple kg since coming back to sheffield. all those hills
warmups etc
deadlift:
60kg x 5
100kg x 3
120kg x 1
140kg x 1
147.5kg x 3,3,3,5,1
the set of five was meant to be 8+ but it felt so light i got careless and tweaked my back a little so
140kgx3
Halting deadlift:
125kg 4x5
pendlay rows:
60kg 2x5
70kg 5x3
80kg 3x2
RDL:
60kg 3x10
shrugs:
60kg x 10
100kg x 5
140kg x 4,4,4,4,3,3
120kg 3x5
db hammer curl:
18kg x 6
16kg 3x8
neutral grip pullup:
2x8
decent workout apart from the set that was cut short with 147.5. still got a bit of a cold but doesnt seem to be hitting strength too bad.
keeping an eye on my food intake too. ive lost a couple kg since coming back to sheffield. all those hills
NavM14/10/16 @ 16:02
Post Edited: 14.10.2016 @ 16:07 PM by NavM
warmup:pressups, hammer curls, band dislocations, slingshot stretch
bench:
bar x 10
40kg x 5
60kg x 5
70kg x 3
80kg x 3,3,3,5,3
once again the high rep set didnt go on for as long as planned so threw in an extra triple at the end. the sets felt fast and pretty easy apart from not getting the reps i wanted on the 4th set.
blue slingshot bench:
87.5 4x3 or 5x3 cant remember
close grip:
60kg 2x5
pendlay row:
60kg 3x5
triceps:
some rope pushdowns then when a bench was free 3x10 skull crusher
hammer curls:
14kg DB 3x10
rope attachment for a bunch of tens.
band pullaparts to finish.
pretty good. feel like i could be doing more bench volume though. i could have got out at least 3 more triples with 80
NavM18/10/16 @ 18:01
Squat 18.10.16
warmup etc
bar x 8
60kg x 5
80kg x 3
100kg x 1
120kg x 1
132.5kg 4x3
belt feeling extra loose so went and borrowed a screwdriver in the gym
pause squat playing with narrower stance
105kg 6x3 much better
60kg for a bunch of breathing pause triples
good morning
40kg 2x10
warmup etc
bar x 8
60kg x 5
80kg x 3
100kg x 1
120kg x 1
132.5kg 4x3
belt feeling extra loose so went and borrowed a screwdriver in the gym
pause squat playing with narrower stance
105kg 6x3 much better
60kg for a bunch of breathing pause triples
good morning
40kg 2x10
NavM18/10/16 @ 18:07
Gonna try switching things up to squat and bench twice a week.
Bench. all paused
warmup:
pressups,band stuff, hammer curls
bar x 10
40kg x 8
60kg x 5
70kg x 2
75kg 4x5
80kg 2x3
felt good
triceps
15kg on the ez bar for 4x8
pullups:
10,10,8,6
bench feeling okay. I used to bench with a max width grip and no pause and my elbows ended up in pieces so the plan is to use 95 as a max for this training cycle then try and hit that and maybe more paused if im lucky in 3 weeks and go from there.
Bench. all paused
warmup:
pressups,band stuff, hammer curls
bar x 10
40kg x 8
60kg x 5
70kg x 2
75kg 4x5
80kg 2x3
felt good
triceps
15kg on the ez bar for 4x8
pullups:
10,10,8,6
bench feeling okay. I used to bench with a max width grip and no pause and my elbows ended up in pieces so the plan is to use 95 as a max for this training cycle then try and hit that and maybe more paused if im lucky in 3 weeks and go from there.
NavM20/10/16 @ 21:03
warmups etc
60kg x 5
100kg x 3
120x 1
140kg x 1
145kg x 1, belt is tighter so felt very weird on this rep. moved it to higher up position and felt okay
145kg x4,5,5,5
4 sets of 5 with 145kg weight felt light but the 5s were quite taxing
107.5kg 6x3
conventional deadlift:
first time doing these in forever so just
60kg 2x8
80kg x 8
gonna start progressing these 8s after my main work every week.
pendlay row:
60kg 3x10
rdl:
60kg 3x10
shrugs:
60kg x 5
100kg x 5
145kg 6x3
100kg 2x10
hammer curls:
18kg x 5
14kg 3x10
good training. felt run down on the way in but felt very strong actually.
60kg x 5
100kg x 3
120x 1
140kg x 1
145kg x 1, belt is tighter so felt very weird on this rep. moved it to higher up position and felt okay
145kg x4,5,5,5
4 sets of 5 with 145kg weight felt light but the 5s were quite taxing
107.5kg 6x3
conventional deadlift:
first time doing these in forever so just
60kg 2x8
80kg x 8
gonna start progressing these 8s after my main work every week.
pendlay row:
60kg 3x10
rdl:
60kg 3x10
shrugs:
60kg x 5
100kg x 5
145kg 6x3
100kg 2x10
hammer curls:
18kg x 5
14kg 3x10
good training. felt run down on the way in but felt very strong actually.
NavM24/10/16 @ 18:33
trained on friday
did 80kg front squats for
8,5,5,5 then 100kg pause squat for 10,7,7
then close grip benched 60kg x12,8,8,8
then my accessory stuff.
24th october
squat warmup etc
bar x 5
60kg x 5
80kg x 3
100kg x 1
100kg x 1
120kg x 1
135kg x 3,2,3,3,2 noticed i was pussying out of depth and even racked it early on the second set so threw in an extra double at the end. Looking back they weren't that bad, just need to accept that squats dont feel easy.
lunges
never done these before so they felt a bit unusual
30kg for some tens
good morning
50kg 3x10
did 80kg front squats for
8,5,5,5 then 100kg pause squat for 10,7,7
then close grip benched 60kg x12,8,8,8
then my accessory stuff.
24th october
squat warmup etc
bar x 5
60kg x 5
80kg x 3
100kg x 1
100kg x 1
120kg x 1
135kg x 3,2,3,3,2 noticed i was pussying out of depth and even racked it early on the second set so threw in an extra double at the end. Looking back they weren't that bad, just need to accept that squats dont feel easy.
lunges
never done these before so they felt a bit unusual
30kg for some tens
good morning
50kg 3x10
NavM25/10/16 @ 22:00
warmup: pressups, hammer curls, band stuff
bench:
bar x 10
40kg x 5
60kg x 4
70kg x 1
75kg 2x5
80kg 4x3
not bad. need to remember to squeeze the hell out of the bar every set.
triceps:
ez curl with 15kg on
4x8
dumbbell bench:
18x8
22 3x8
first time doing those in ages so started light this week.
db hammer curls:
16kg 4x8
these curls are getting a lot stronger lately too. hopefully some bicep gains to come
bench:
bar x 10
40kg x 5
60kg x 4
70kg x 1
75kg 2x5
80kg 4x3
not bad. need to remember to squeeze the hell out of the bar every set.
triceps:
ez curl with 15kg on
4x8
dumbbell bench:
18x8
22 3x8
first time doing those in ages so started light this week.
db hammer curls:
16kg 4x8
these curls are getting a lot stronger lately too. hopefully some bicep gains to come
NavM27/10/16 @ 15:17
warmups
60kg x 5
100kg x 3
120kg x 1
140kg x 1
150kg x 1
162.5kg x 1,1
155kg 3x3
117.5kg 6x3
conventional
80kg 4x6
rows
60kg 4x10
shrugs
145kg 5x4
pretty tough workout. my belt being tighter is working out good for everything except deadlift it seems. will have to mess around with it but its a lever so bit of a hassle
60kg x 5
100kg x 3
120kg x 1
140kg x 1
150kg x 1
162.5kg x 1,1
155kg 3x3
117.5kg 6x3
conventional
80kg 4x6
rows
60kg 4x10
shrugs
145kg 5x4
pretty tough workout. my belt being tighter is working out good for everything except deadlift it seems. will have to mess around with it but its a lever so bit of a hassle
NavM29/10/16 @ 21:57
Post Edited: 29.10.2016 @ 22:01 PM by NavM
warmup etcfront squat:
barx8
40kgx5
50kgx3
60kgx2
70kgx1
85kg x 5,3,3,3
pause squat
60kgx5
80kgx3
105kgx8,5,5,5
close grip bench:
barx10
40kgx5
65kgx10,6,6,6,6
triceps:
35 on ez curl 8,8,8,8
hammer curl:
18kg db 6,6,6,6
feeling strong. used to squatting and benching twice a week now and enjoy it
NavM31/10/16 @ 20:00
warmups: threw in a squat stretch as well. seemed to loosen my hips up as well so something to keep in.
bar x 7
60kg x 5
80kg x 3
100kgx1
120kgx1
most warmups paused. my squats feel more solid paused actually.
142.5 3x1
pretty solid singles, felt pretty light and my technique felt alright.
lunges:
tried a few sets but my quad/hip flexor felt like it was ripping off so did
good morning:
40kg 4x10
50kg 1x10
one legged leg press:
40kg 5x10 each leg
felt good
bar x 7
60kg x 5
80kg x 3
100kgx1
120kgx1
most warmups paused. my squats feel more solid paused actually.
142.5 3x1
pretty solid singles, felt pretty light and my technique felt alright.
lunges:
tried a few sets but my quad/hip flexor felt like it was ripping off so did
good morning:
40kg 4x10
50kg 1x10
one legged leg press:
40kg 5x10 each leg
felt good