Alex's log
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Alex05/10/06 @ 20:38
As requested by Rob here is my log.
I do push/pull/legs with 0-2 days of rest between them depending on how I'm feeling.
Push - Bench Press, DB Shoulder Press
Pull - Pull-up, DB Row, Good Morning
Legs - Squats, occasionally FS added in
s**t diet but creatine and whey etc, aims are bigger poundages and a one-arm pullup.
I do push/pull/legs with 0-2 days of rest between them depending on how I'm feeling.
Push - Bench Press, DB Shoulder Press
Pull - Pull-up, DB Row, Good Morning
Legs - Squats, occasionally FS added in
s**t diet but creatine and whey etc, aims are bigger poundages and a one-arm pullup.
Alex05/10/06 @ 20:41
Post Edited: 05.10.2006 @ 20:43 PM
5/09Squat
2x90kg PB
6x75kg
6x75kg
6x75kg
6x75kg
Think I've got 95kg in me, possibly 100 if I don't go ATG. Aim was 1x90kg nd 4x6x75kg so I'm happy with that.
5x5x77.5kg next
Rob05/10/06 @ 20:46
Good stuff mate, must be 100 there for sure if you don't go super deep like you said.
Best of luck with the log.
Best of luck with the log.
Joni05/10/06 @ 21:42
Good work man. How did you warm up to the sets with 90kg? Those are good to write down too, i know it is boring, but it sometimes helps you to see what kinds of warm up build ups make you stronger and what not.
Good luck with your goals!
Good luck with your goals!
Rob06/10/06 @ 00:45
I hope you didn't warm up on the treadmill or similar mate. That would be an instant fine if we knew you better!
Alex06/10/06 @ 01:42
Cuddles06/10/06 @ 13:00
Nice to see your log Alex. If you ever want to join us on a Sunday for some squatting you're more than welcome mate. You'd be surprised how much of a difference 3 or 4 fat blokes shouting at you can make.
Alex07/10/06 @ 19:59
Pull
Pull-ups
1x35kg PB
8x7.5kg
8x7.5kg
8x7.5kg
DB Rows
5x32.5kg
5x32.5kg
Deadlifts
3x60kg
1x80kg
1x90kg
1x100kg
1x120kg PB
1x125kg PB
1x130kg - Awful, awful form. 99% back 1% legs. So it doesn't count
Gonna get back into deadlifting, want 150kg before xmas.
Pull-ups
1x35kg PB
8x7.5kg
8x7.5kg
8x7.5kg
DB Rows
5x32.5kg
5x32.5kg
Deadlifts
3x60kg
1x80kg
1x90kg
1x100kg
1x120kg PB
1x125kg PB
1x130kg - Awful, awful form. 99% back 1% legs. So it doesn't count
Gonna get back into deadlifting, want 150kg before xmas.
Rob07/10/06 @ 20:04
Come on mate, if you lifted it it counts. Maxes aren't supposed to be pretty!
Good to see deadlifting in the program.
Good to see deadlifting in the program.
Alex10/10/06 @ 01:32
Post Edited: 10.10.2006 @ 01:41 AM
PushBench Press
6x70kg
5x70kg
4x70kg
Seem to have plateaued a bit here, tried for 4x6x70kg three times now and getting worse each time. Also failed 87.5kg over the weekend. Gonna drop back down to 3x10x60kg then work up to lower reps and hopefully nail 4x6x70 and 1x87.5 by the end of the month.
DB Shoulder Press
4x22.5kg
4x22.5kg
4x22.5kg - very difficult
4x22.5kg - also very difficult
22.5's are too heavy for me to throw around at the moment so gonna drop the weight back to 17.5 and try for 3x10 next session.
Definitely think that pushing pretty much each set to concentric failure has blasted my CNS a bit.
Alex12/10/06 @ 22:44
11/10
Squat
5x77.5kg
5x77.5kg
5x77.5kg
5x77.5kg
5x77.5kg
Not massively difficult but lost form a bit on the last few reps of the last sets, not putting enough legs into it.
6x4x80kg next I think.
Squat
5x77.5kg
5x77.5kg
5x77.5kg
5x77.5kg
5x77.5kg
Not massively difficult but lost form a bit on the last few reps of the last sets, not putting enough legs into it.
6x4x80kg next I think.
tokar12/10/06 @ 22:47
Post Edited: 12.10.2006 @ 22:48 PM
Originally posted by Rob...
Come on mate, if you lifted it it counts. Maxes aren't supposed to be pretty!
Good to see deadlifting in the program.
Come on mate, if you lifted it it counts. Maxes aren't supposed to be pretty!
Good to see deadlifting in the program.
Got to agree here - if you locked it out then unless it was hitched it counts! By all means note down that it was s**t but don't cheat yourself out of a PB!
Excellent pull-up PB as well - your log suggests you just jumped straight in with a +35kg single: surely not?
Alex17/10/06 @ 01:04
Post Edited: 17.10.2006 @ 01:06 AM
15/10Abandoned the routine in favour of some deadlifting...
Deadlift
8x60kg
5x80kg - easy, upped the weight
5x100kg
5x100kg
5x100kg
5x100kg
5x100kg
3x8x90kg next time
Decided to try for a squat PB
5x60kg
1x80kg
1x95kg PB
I'd like a 100kg olypic style squat, then I'll try this just parallel tomfoolery
Rob17/10/06 @ 14:43
That 95 was pretty easy mate, you've probably got 100 in you already.
If you started powerlifting squatting I think you could quite possibly nail 140 in three months or less, with a little Sugden weight gain
If you started powerlifting squatting I think you could quite possibly nail 140 in three months or less, with a little Sugden weight gain
Alex20/10/06 @ 22:02
Post Edited: 20.10.2006 @ 22:04 PM
20/10Random pressing/legs, backing off to higher reps for a week or two.
Bench Press
10x60kg
10x60kg
10x60kg
12x55kg
2x70kg
1x80kg
DB Shoulder Press
12x15kg
8x15kg
8x15kg
Leg Press
5x40kg
5x80kg
5x120kg
5x160kg
Squat
3x60kg
3x80kg
3x80kg
1x90kg
Tried lower bar position and wide stance;
3x60kg
Felt awful, 3x60kg was very difficult. What the f**k?
Aims for next sessions: 3x12x55kg Bench, 5x5x160kg Leg Press, 3x12x15kg DB Shoulder Press, 3x10x5kg Pull-up, 6x4x80kg Squat
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