Adams Training Journal - Daily Squating
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adreed9403/04/15 @ 20:51
Cleans
70kg x 1
80kg x 1
OTM for 11mins,
90kg x 1, missed 1/11, felt good
Back Squat
120kg x 6
140kg x 6
150kg x 6
150kg x 6, brutal
Front Squat
105kg x 5
105kg x 5
Clean Pull
130kg x 1 every 45 seconds for 10mins
About 14 reps
Shrugs
130kg x 10
130kg x 10
130kg x 10
130kg x 10
130kg x 10
Barbell Rows
90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5
1-2-3-..-10
Pull-ups
Hanging Knee Raises
Barbell Curls @20kg
70kg x 1
80kg x 1
OTM for 11mins,
90kg x 1, missed 1/11, felt good
Back Squat
120kg x 6
140kg x 6
150kg x 6
150kg x 6, brutal
Front Squat
105kg x 5
105kg x 5
Clean Pull
130kg x 1 every 45 seconds for 10mins
About 14 reps
Shrugs
130kg x 10
130kg x 10
130kg x 10
130kg x 10
130kg x 10
Barbell Rows
90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5
1-2-3-..-10
Pull-ups
Hanging Knee Raises
Barbell Curls @20kg
adreed9404/04/15 @ 18:02
Snatch
30kg
40kg x 1
50kg x 1
55kg x 1
60kg x 1
60kg x 1
65kg x 1
70kg x 1
75kg x 1
80kg x 1,pb
70kg x 1
50kg x 2
Bench Press
110kg x 12. pb
98kg x 10
98kg x 10
85kg x 12
85kg x 12
100 Dips for Time
50 Toes-2-bar for Time
30kg
40kg x 1
50kg x 1
55kg x 1
60kg x 1
60kg x 1
65kg x 1
70kg x 1
75kg x 1
80kg x 1,pb
70kg x 1
50kg x 2
Bench Press
110kg x 12. pb
98kg x 10
98kg x 10
85kg x 12
85kg x 12
100 Dips for Time
50 Toes-2-bar for Time
adreed9406/04/15 @ 23:20
Back Squat
160kg x 1
180kg x 2, pb
170kg x 2
160kg x 2
140kg x 2
Front Squat
140kg x 1
155kg x 1, pb
120kg x 4
120kg x 4
Clean
Up to 80kg for some singles
Clean Deadlift
140kg x 2
150kg x 2
160kg x 2
170kg x 2
RDL's
110kg x 10
110kg x 10
Shrugs
110kg x 10
110kg x 10
110kg x 10
Barbell Rows
60kg x 10
60kg x 10
60kg x 10
Hanging Knee Raises
Barbell Curls
Pull-ups
160kg x 1
180kg x 2, pb
170kg x 2
160kg x 2
140kg x 2
Front Squat
140kg x 1
155kg x 1, pb
120kg x 4
120kg x 4
Clean
Up to 80kg for some singles
Clean Deadlift
140kg x 2
150kg x 2
160kg x 2
170kg x 2
RDL's
110kg x 10
110kg x 10
Shrugs
110kg x 10
110kg x 10
110kg x 10
Barbell Rows
60kg x 10
60kg x 10
60kg x 10
Hanging Knee Raises
Barbell Curls
Pull-ups
adreed9407/04/15 @ 19:13
Snatch
Up to 40kg
Push Press
80kg x 5
Strict Press
60kg x 5
100 Pushups for Time
Barbell STOH
100 reps
15 Mins on the Bike
30sec on 30sec off
Up to 40kg
Push Press
80kg x 5
Strict Press
60kg x 5
100 Pushups for Time
Barbell STOH
100 reps
15 Mins on the Bike
30sec on 30sec off
adreed9413/04/15 @ 19:14
adreed9413/04/15 @ 19:16
Thursday 09/04/2015
Snatch
Bench Press
118kg x 7, pb
118kg x 3
105kg x 8
105kg x 8
90kg x 10
90kg x 10
Dips
Snatch
Bench Press
118kg x 7, pb
118kg x 3
105kg x 8
105kg x 8
90kg x 10
90kg x 10
Dips
adreed9413/04/15 @ 19:17
adreed9413/04/15 @ 19:17
adreed9413/04/15 @ 19:22
Front Squat
140kg x 1
160kg x 1, pb
Back Squat (RSR Week 1, Workout 1)
153kg x 2
153kg x 2
153kg x 2
153kg x 2
153kg x 2
153kg x 2
Power Cleans
60kg x 2
70kg x 2
80kg x 2
90kg x 1
Clean Pulls
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3
Shrugs
110kg x 10
110kg x 10
110kg x 10
110kg x 10
110kg x 10
Rows
80kg x 5
80kg x 5
Fran 21-15-9
Thrusters @40kg
Pull-ups
Hanging Knee Raises
x10
x10
x15
x15
I was too lazy to go to a gym and try a 190kg back squat today, but hit a decent 160kg front squat instead. Started RSR today with an entered max of 190kg, 200kg will go down in 6 weeks
140kg x 1
160kg x 1, pb
Back Squat (RSR Week 1, Workout 1)
153kg x 2
153kg x 2
153kg x 2
153kg x 2
153kg x 2
153kg x 2
Power Cleans
60kg x 2
70kg x 2
80kg x 2
90kg x 1
Clean Pulls
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3
Shrugs
110kg x 10
110kg x 10
110kg x 10
110kg x 10
110kg x 10
Rows
80kg x 5
80kg x 5
Fran 21-15-9
Thrusters @40kg
Pull-ups
Hanging Knee Raises
x10
x10
x15
x15
I was too lazy to go to a gym and try a 190kg back squat today, but hit a decent 160kg front squat instead. Started RSR today with an entered max of 190kg, 200kg will go down in 6 weeks
adreed9416/04/15 @ 18:40
Tuesday - 14/04/2015
Snatch
Up to 65kg
Bench Press
123kg x 4
123kg x 3
110kg x 6
110kg x 6
100kg x 8
100kg x 8
Snatch
Up to 65kg
Bench Press
123kg x 4
123kg x 3
110kg x 6
110kg x 6
100kg x 8
100kg x 8
adreed9416/04/15 @ 18:43
Wednesday - 15/04/2015
Back Squat
153kg x 3
153kg x 3
153kg x 3
153kg x 3
153kg x 3
153kg x 3
Snatch
Clean + Hang Clean
60kg
70kg
80kg
90kg, failed the hang clean
Snatch Pulls
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5
Clean Pulls
100kg x 5
110kg x 5
120kg x 5
130kg x 5
140kg x 5
Shrugs
140kg x 10
140kg x 10
140kg x 10
110kg x 10
110kg x 10
Rows
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10
Pull-ups
Hanging Knee Raises
Back Squat
153kg x 3
153kg x 3
153kg x 3
153kg x 3
153kg x 3
153kg x 3
Snatch
Clean + Hang Clean
60kg
70kg
80kg
90kg, failed the hang clean
Snatch Pulls
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5
Clean Pulls
100kg x 5
110kg x 5
120kg x 5
130kg x 5
140kg x 5
Shrugs
140kg x 10
140kg x 10
140kg x 10
110kg x 10
110kg x 10
Rows
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10
Pull-ups
Hanging Knee Raises
adreed9416/04/15 @ 18:44
Snatch
30kg
40kg
45kg
50kg
55kg
60kg
63kg x 1
63kg x 1
Push Press
100kg x 2
90kg x 1
80kg x 5
80kg x 10
70kg x 8
70kg x 8
60kg x 10
60kg x 10
Lateral Raises
Rear Delt Raises
30kg
40kg
45kg
50kg
55kg
60kg
63kg x 1
63kg x 1
Push Press
100kg x 2
90kg x 1
80kg x 5
80kg x 10
70kg x 8
70kg x 8
60kg x 10
60kg x 10
Lateral Raises
Rear Delt Raises
adreed9405/05/15 @ 15:16
Haven't been able to squat for a couple weeks due to a knee injury. It is gradually getting better though. Dead lifted an easy 215kg today, 220kg attempt next week possibly.
Deadlift
140kg x 2
170kg x 1
190kg x 1
215kg x 1, pb
SLDL's
100kg x 5
120kg x 5
140kg x 5
Shrugs
100kg x 20
100kg x 20
Pull-ups
BW x 5 x 5
Curls
Knee Raises
Deadlift
140kg x 2
170kg x 1
190kg x 1
215kg x 1, pb
SLDL's
100kg x 5
120kg x 5
140kg x 5
Shrugs
100kg x 20
100kg x 20
Pull-ups
BW x 5 x 5
Curls
Knee Raises
adreed9421/05/15 @ 14:27
adreed9427/05/15 @ 19:05
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