Super Log of Joy
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| Rico |  | Super Log of Joy | 05-10-2010 @ 12:23 |
 Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | Post Edited: 11.10.2010 @ 16:58 PM by Rico Well after a while of not really doing much at SB i thought i'd buck my ideas up and start a log.Bit of personal s**t: 20, 90 odd kilos, train at Glasgow uni gym in termtime and in my shed during the holidays. Been training properly for about 6 months now with the goal of getting stronger and stronger and maybe competing in powerlifting or strongman events in the (hopefully) not too distant future. Goals: 100kg floor to overhead, 170kg squat and 210kg deadlift, all by the end of the year. From yesterday: Assistance day. CGBP 20x5 20x5 40x3 50x3 60x3 75x5x3 last rep was a struggle but got it in the end Bent over row, bar starting from ground at the start of each rep 20x5 60x5 80x5 100x3x3 80x3 60x2x5 Cable Row Can't rememeber the warm up weights but worked up to the full stack plus two 20kg plates for 3 sets of 5. After that was knackered! Tomorrow I squat! | ||
| Rico | | ... | 05-10-2010 @ 18:28 |
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | Post Edited: 05.10.2010 @ 18:30 PM by Rico Just back from a squat session, very happy with it today!Squat 20x5 20x5 60x5 80x5 100x3 120x3 Belt on 140x3 150x2 160x1 170x1 20kg PB!!!!! Well happy! Front Squat 50x5 60x5 80x5x2 Belt on 100x4 PB!! Belt off 60x5x2 with a long pause at the bottom, speed sets. Well pleased with this session, a 20kg PB and 100x4 frontie, not bad considering the heaviest frontie i'd ever done before was 80 for a double! Looks like I need a new goal. Any suggestions? Off out tonight for a mates 21st, not sure im going to be able to walk tomorrow  | ||
| Rico | | ... | 07-10-2010 @ 22:16 |
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | Back from todays training session. Only had a small amount to eat today but i still had a good session. Overhead work: Strict 20x5 20x5 40x5 60x5 60x5 70x3 Jerks: not got tech perfect yet but getting there 80x3 90x2 Thats my pb for 2 reps! 95x1 New pb!! 100xf ah well, it'll come soon 80x3 80x3 80x2 went for 3rd but head wasn't in it Speed push press: 60x5 60x5 Deadlifts: 60x5 100x5 With 3 inch box: 140x3 Changed to mixed grip 160x3 170x1 Without box: 180x1 Back to double overhand 140x5 100x10 Shrugs: 100x10 100x10 All in all not a bad session, got a new pb and my legs were still sore from squatting the other day. | ||
| Rico | | ... | 11-10-2010 @ 16:36 |
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | Todays training log. Close grip bench, paused: 20x5 50x3 70x3 80x3 80x3 80x3 90x1 90x1 60x5 60x5 All pretty solid, the 90s were a grind though. Tricep bar overhead: Im assuming the bar is 10kg but will weigh it next time i use it. Strict press: 20x5 40x5 50x5 60x5 Push press: 70x3 70x2 70x1 Speed strict: 40x5 40x5 Pretty happy with all that. Deficit deadlifts: 3inch box, double overhand 100x5 3inch box, mixed grip 150x3 150x3 152.5x3 Felt like a bit of volume: 3inch box, double over 100x20 harder than i thought but all good reps. Squats tomorrow! | ||
| dan302 | | ... | 11-10-2010 @ 16:39 |
 i shy away from hard work Member 549, 2761 posts SQ 250, BP 132.5, DL 282.5665.0 kgs @ 120kgs UnEq | nice work on the deficit deads bud! | ||
| JC | | ... | 11-10-2010 @ 16:43 |
 technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335850.0 kgs @ 108kgs UnEq | Huge squat PB mate, good work | ||
| Boar | | ... | 11-10-2010 @ 16:43 |
 Nothing left in the tank. Member 5, 25583 posts Administrator | a 20kg PB ?? must have been a while !! 400lb just round the corner !! | ||
| Rico | | ... | 11-10-2010 @ 16:50 |
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | dan302 said:nice work on the deficit deads bud! Cheers mate, just trying everything in order to get up and over the magic 200kg! | ||
| Rico | | ... | 11-10-2010 @ 16:52 |
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | JC said:Huge squat PB mate, good work Boar said:a 20kg PB ?? must have been a while !! 400lb just round the corner !! Last time i maxed was june/july ish i think! Yeah hopefully this graft will pay off soon! Cheers! | ||
| Rico | | ... | 12-10-2010 @ 18:01 |
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | Todays training log: Squats: 20x5 60x5 100x3 Belt and 12 inch box: 140x3 150x3 150x3 150x3 All good reps Front squat 60x5 80x5 Belt on 100x3 100x3 Belt off Speed Sets 60x5 60x5 SLDL All double overhand/hook grip on heavier sets 60x5 100x5 140x5 140x5 100x7 100x7 100x7 All good reps. Happy with that session! | ||
| Rico | | ... | 14-10-2010 @ 21:32 |
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | Todays session. Went a lot later than I usually do but I had uni work and s**t I had to do. Overhead. Strict: 20x5 40x5 60x5 Push Press: 70x5 80x3 90x2 80x3 80x5 80x3 80x2 Strict again: 60x5 60x5 Behind neck strict: never done these before! 20x5 40x5 40x5 f**king hard after all the previous pressing! Tricep rope push down Forgot weights but worked up to full stack for 3x8 Knackered! | ||
| Rico | | ... | 18-10-2010 @ 17:42 |
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | Post Edited: 18.10.2010 @ 18:17 PM by Rico Massive (felt like it anyway) sess today after a weekend of boozing and eating chips.Forgot belt and wraps but had a good bash anyway. Overhead Power jerks. 20x5 40x5 50x5 60x3 70x3 80x3 80x3 80x3 Good reps but lacked the stability from my belt but oh well! Strict 60x5 60x5 60x3 fourth had leg drive so i didnt count it Seated Press (sitting on a box with no back support)-is there another name for this? 20x5 40x5 50x3 50x3 50x3 Incline tricep bar press: Bar (10kg i assume) x lots 30x5 50x5 60x4 60x4 60x4 60x4 Pulling: Bent over rows 20x5 60x5 80x5 80x5 80x5 80x5 Got a mild case of deadlift withdrawal so: 150x3 150x5 all hook grip apart from last two which was mixed Cable rows Worked up to full stack + 45kg in plates 5,5,5 Face pulls Full stack (smaller cable machine) x 10, 10, 10 Good session and happy about my recovery from the weekend. Squats tomorrow. | ||
| Rico | | ... | 19-10-2010 @ 18:23 |
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | Squats and SLDLs from todays session. Box Squats Warmed up with normal squats then: 130x2 Had to wait a while for the sl*t who told me to put my trainers on to f*ck off 150x2 160x2 170x1 Happy with that Front Squats First time using rack position (as opposed to crossed arms) 60x5 60x5 80x3 80x3 Fingers/wrists were very sore and decided that it was a good time to stop, hopefully they will become more flexible soon! SLDL All double overhand/hook grip on heavier sets 50x5 60x5 90x5 140x3 140x3 140x3 160x1 160x1 Both PBs 140x3 From 3" Box 100x5 100x5 100x8 Done. Happy with that session apart from the idiot woman telling me that i was ignoring health and safety warnings by not wearing trainers in the power rack. Will be getting some oly shoes soon. Tried some new techniques (rack position for front squats and hook grip for everything) and hopefully the body should adjust to these changes soon. | ||
| Rico | | ... | 20-10-2010 @ 14:23 |
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | Todays training log: Overhead/tricep assistance CGBP All paused on chest, ring and little finger on knurling on standard oly bar 20x5 40x5 60x5 80x3 85x2 85x2 85x2 Last was a grinder and was assisted until lock out. Left shoulder a bit sore. Bit of volume: 65x5 65x5 65x5 Tricep bar seated press 10x5 30x5 50x3 30x5 30x5 Tricep pushdowns Warmed up to whole stack (smaller cable machine) +5kg plate: 8,8,8,5 Massive pump haha! Also did some external and internal shoulder rotations with light weights for lots of reps. Fairly quick session and happy with it apart from the shoulder giving me grief. | ||
| Rico | | ... | 21-10-2010 @ 20:58 |
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | Todays log. Legs still sore from the other day. Thats my excuse out of the way! Defecit Deadlift from 3" 60x5 100x5 140x5 140x3 Change to mixed grip 160x3 190x1 Pretty much equalled my normal deadlift PB!! YES! Ego got the better of me and tried to go for 200kg with no box and got it about an inch from lock out. Not counted. Promising though! Deadlift 140x5 140x5 110x11 110x9 Blowing like a train after that f*ck me! Bent row 60x5 60x5 60x5 10 seconds between sets Cable row Warm up then: Full stack +20kg x 5 x2 +45kg x 5 x2 Underhand pull downs Warm up then 5,5,3 forgot weights Then some shoulder rehab stuff: Internal and external rotations Shoulder retractions Face pulls High reps for all. Happy with that session, barely anything to eat all day and tired. Defecit deadlift PB!! Tomorrow: day off | ||
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