2016 Training Log
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| NavM |  | 2016 Training Log | 05-10-2016 @ 20:27 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | 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 | ||
| NavM | | Squat day | 06-10-2016 @ 15:07 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | 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 | ||
| NavM | | bench day | 07-10-2016 @ 14:06 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | 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. | ||
| NavM | | Squats | 10-10-2016 @ 18:46 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | 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 | ||
| NavM | | Overheads | 11-10-2016 @ 17:25 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | 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 | ||
| NavM | | Deadlift day | 13-10-2016 @ 14:17 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | 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 | ||
| NavM | | bench | 14-10-2016 @ 16:02 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | 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 | ||
| NavM | | ... | 18-10-2016 @ 18:01 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | 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 | ||
| NavM | | Bench | 18-10-2016 @ 18:07 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | 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. | ||
| NavM | | Deadlift day | 20-10-2016 @ 21:03 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | 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. | ||
| NavM | | ... | 24-10-2016 @ 18:33 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | 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 | ||
| NavM | | bench | 25-10-2016 @ 22:00 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | 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 | ||
| NavM | | deadlift day | 27-10-2016 @ 15:17 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | 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 | ||
| NavM | | yesterdays squat and bench | 29-10-2016 @ 21:57 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | 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 | ||
| NavM | | Squat day | 31-10-2016 @ 20:00 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | 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 | ||