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Adams Training Journal - Daily Squating

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adreed94IconBench Press 11RM22-08-2014 @ 17:22 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 22.08.2014 @ 23:42 PM by adreed94
Bench Press - 3+
82.5kg x 3
95kg x 3
105kg x 11 = PB

Paused and wider grip
82.5kg x 11
82.5kg x 11
82.5kg x 11

Spoto Press, using my normal bench grip
67.5kg x 10
67.5kg x 10

Dips
BW+15kg x 10
BW+15kg x 10
BW x 10
BW x 10

Tricep Pushdowns
5x10, differing weights

Face Pulls
Couple Sets

Seated Chest Press
Couple sets

...................................

2nd Session

7min Burpee AMRAP, 103 = PB
adreed94IconDeadlift 12RM23-08-2014 @ 17:51 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 24.08.2014 @ 17:38 PM by adreed94
Deadlifts - 3+
100kg x 2
120kg x 1
140kg x 1
150kg x 12 = PB
135kg x 11
135kg x 11
117.5kg x 13

Dumbbell Rows
40kg x 8
40kg x 8
40kg x 8

Pulldowns
60kg x 6
70kg x 6
(80kg x 6) x 3
change attachment
80kg x 6
75kg x 6
70kg x 6
65kg x 6
60kg x10
change attachment
50kg x 8
50kg x 8

Seated Cable Rows
full stack x 8
no.16 x 8
no.10 x 8

Cable Curls
many x many

Dumbbell Hammer Curls
15kg x 10
12.5kg x 10

Couple sets of leg raises/toes-2-bar
adreed94IconOHP 10RM24-08-2014 @ 19:05 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 25.08.2014 @ 16:23 PM by adreed94
OHP - 1+ @Home
50kg x 5
57.5kg x 3
62.5kg x 10 = PB
57.5kg x 8
57.5kg x 8
50kg x 10
50kg x 10

100 dips for time, PB
adreed94Icon...25-08-2014 @ 16:38 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Biceps
adreed94IconBack Squat 8RM26-08-2014 @ 19:24 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat - 1+
100kg x 2
120kg x 1
130kg x 8 = PB
115kg x 9
115kg x 9
102.5kg x 11
102.5kg x 11

Front Squats
82.5kg x 8
82.5kg x 8

2 and a half hours of tennis pretty much straight after gym, very glad its bench tomorrow. Conditioning session in the evening will be fun though!
adreed94IconBench Press 8RM27-08-2014 @ 18:42 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Bench Press - 1+
87.5kg x 5
100kg x 3
112.5kg x 8 = PB

Paused and wider grip
102.5kg x 5
102.5kg x 5
102.5kg x 5

Normal Grip, no pause
87.5kg x 12
87.5kg x 12
87.5kg x 6,3,3

Spoto Press
70kg x 10
70kg x 10

Incline Dumbbell Press
22.5kg x 10
22.5kg x 10

Incline Dumbbell Flies
12.5kg x 8
12.5kg x 8

Tricep Pushdowns
?x? , light

Pec dec
3 sets

Chest press machine
3sets

...............................

2nd Session

'14.1' 10min AMRAP
30 DU's
15 G-2-O (35kg), PB (+41reps on previous PB) Happy

DU's really coming along, not even practising them as often as I should either..happy days
adreed94IconDeadlift 10RM, 100 Push-up and Cindy PB29-08-2014 @ 22:48 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 31.08.2014 @ 16:39 PM by adreed94
Yesturday - 28/08/2014
Deadlift - 1+
160kg x 10 = PB
142.5kg x 10
142.5kg x 10
125kg x 12

OHP - 5+
45kg x 5
52.5kg x 5
57.5kg x 12
52.5kg x 10
52.5kg x 10
45kg x 13
45kg x 13

100 Pushups for time, pb'ed

Some lateral raises

(20min AMRAP) 'Cindy'
5 Pull-ups
10 Push-ups
15 Air Squats

= 21 rounds + 6 air squats, pb'ed (+78 reps on previous pb)
adreed94IconBack Squat 12RM31-08-2014 @ 16:32 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 31.08.2014 @ 18:50 PM by adreed94
Back Squat - 5+
100kg x 2
110kg x 1
120kg x 12 = PB, the gains have begun, very pleased.
105kg x 10
105kg x 10
92.5kg x 12
92.5kg x 12

Front Squat
72.5kg x 15, Embarassed

Leg Extensions
many x many
+ drop set

Hammy Curls
couple sets
+ drop set

Sweating my tits off after that! Very happy with my plus set @120. Aim to continue my modified wendler program for squat (as well as the other main lifts) for as long as I can hold on, so basically till I cant hit 1 rep on the 1+ day. Wont be till mid/late November till I have 157.5kg x 1+ by which time I hope to hit it for multiple reps. I may cash in some gains in the form of a new 1RM very occasionally...thinking of attempting 160kg in about a months time just to keep bumping up the 1RM, but never truly attempting an all out effort lift, at least till the end of the year. 180kg is the end of year goal.

....................................

2nd Session

Back n bi's
adreed94Icon...01-09-2014 @ 17:44 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Bench Press - 5+
77.5kg x 5
90kg x 5
102.5kg x 10 Unhappy
90kg x 11
90kg x 11
77.5kg x 13
77.5kg x 13

Spoto Press
67.5kg x 10
67.5kg x 10

Tricep Pushdowns
many

Cable Curls
many

Upper Chest Cable Flies
many
adreed94IconDeadlift 1RM + 15RM02-09-2014 @ 18:51 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
So I walked into the gym and immediately joined in with another guy just starting his deadlifts, droped my stuff and pulled 100kg, f**k striping the plates to warmup with 60kg. Top set today was planed to be 147.5kg x 5+ but I thought deadlifting with someone else (who was working up to 200kg) that would be pretty boring.

Deadlift - 5+
100kg x 2
140kg x 1
160kg x 1
180kg x 1
200kg x 1 + Shrug = PB, piece of piss
205kg x 1 = PB, nice 12.5kg PB...was easier than my previous PB of 192.5kg. I would say this is close to my absolute limit, maybe manage 5kg more? Was told it looked relatively easy so happy days.
147.5kg x 15 = PB
130kg x 15
130kg x 10
112.5kg x 12

Well that escalated quickly, nice 12.5kg to add to the total and decent confidence boost going into future workouts. Been slightly doubting using this wendler format to increase my deadlift and recently started to feel as if I wouldn't be able to handle weights in access of 180kg. Deadlift day has started to feel pointless, with all the sets of 10 I have been doing. Suppose today has reassured me my programming is perfectly fine and to just keep pressing on with these plus set rep PB's.

Dumbbell Rows
42.5kg x 8
42.5kg x 8
42.5kg x 8

Pulldowns
80kg x 5
90kg x 5
100kg x 5
80kg x 10
80kg x 10
70kg x 10
50kg x 12
50kg x 12

+A few seated cable rows

Cable Curls
many x many

Dumbbell Curls
couple sets at 17.5kg

Decline Situps
x20
x20

Toes-2-bar
x10
x10
adreed94IconOHP 11RM03-09-2014 @ 23:06 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
OHP - 3+ @Home
40kg x 1
50kg x 1
60kg x 1
62.5kg x 11 = PB, ugly set..but ill take it
55kg x 10
55kg x 10
47.5kg x 12
47.5kg x 12
adreed94Icon...05-09-2014 @ 16:24 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat - 3+
100kg x 2
120kg x 1
127.5kg x 3 or 4 reps, didn't feel strong at all during this set, warm ups were feeling ok though. Decided to call it a day there and rest instead, I shall squat tomorrow. Clearly still haven't recovered from that deadlift session.
adreed94IconBack Squat 9RM06-09-2014 @ 16:51 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat - 3+
100kg x 1
110kg x 1
127.5kg x 9 = PB
112.5kg x 10
112.5kg x 10
97.5kg x 12
97.5kg x 12

Front Squat
77.5kg x 10
77.5kg x 10

..............................

2nd Session

might do some back n bi's later
adreed94IconSlingshot 5RM07-09-2014 @ 16:32 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Bench Press - 3+
95kg x 1
107.5kg x 9
120kg x 1

W/Slingshot
130kg x 1
135kg x 5 = PB

Normal Bench
95kg x 10
95kg x 10
85kg x 9,3
85kg x 12

Spoto Press, with wider grip
70kg x 10
70kg x 10

Incline Bench (on the smith machine)
50kg x 8 x 4
adreed94IconDeadlift 12RM08-09-2014 @ 17:26 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Deadlifts - 3+
130kg x 1
130kg x 1
150kg x 1
155kg x 12 = PB, grip was weaker than usual today however the deadlifts felt very easy, could have got more reps but 11 was the minimum needed for a pb, just got an extra one for 12 total. Next session is 165kg x 1+, will aim for around 10. Training may be disrupted next weekend/week but ill stay ontop of it and continue to progress. Will hit most likely hit 210kg towards the end of sept/start of oct
140kg x 11
140kg x 11
120kg x 15

Pulldowns
(60kg x 8) x 6?

Cable Curls
5x8?

Dumbbell Curls
10-17.5kg bells, varied reps, several sets

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