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Adams Training Journal - Daily Squating

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adreed94IconRSR - Week 6, Workout 108-12-2014 @ 18:49 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat
165kg x 2
165kg x 2, 2RM

Video: http://instagram.com/p/wWwR6Oh_0s/?modal=true

2 Cleans at 60kg
5 Clean pulls at 80kg
Bear Complex with 60kg x 2

Pull-ups
x8
x8
x8

Dumbbell Curls
20kg x 10
20kg x 8
20kg x 8
15kg x 10

Cable Curls

Cant wait to max out on friday! Grin
adreed94IconPush Press - 1RM + 3RM09-12-2014 @ 18:39 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Push Press
80kg x 3
90kg x 3
95kg x 3, pb
97.5kg x 3 = PB
105kg x 1 = PB, still barefoot and after the pb triples. Easy rep as well Happy
90kg x 3

105kg video: http://instagram.com/p/wZUor2h_7R/?modal=true


Strict OHP
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3

Dumbbell Press
22.5kg x 8

+ Some lateral raises @10kg
+ Face Pulls
adreed94IconRSR - Week 6, Workout 210-12-2014 @ 18:32 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Snatches up to 40kg
Power Cleans at 40kg
Front Squats at 40kg

Back Squat
133kg x 2
133kg x 2
133kg x 2
133kg x 2
133kg x 2
133kg x 2
adreed94IconBench Press - 3RM11-12-2014 @ 17:45 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Bench Press - 1+
100kg x 2
120kg x 1
130kg x 3 = PB, defo had 4 in me, no spotter so stuck with 3.
115kg x 7
115kg x 7
102.5kg x 10
102.5kg x 5,5

Spoto Press
87.5kg x 10
87.5kg x 10

Incline Dumbbell Press
25kg x 8
25kg x 8
25kg x 8

Incline Flies
12.5kg x 8
12.5kg x 8
12.5kg x 8

+ Tricep Pushdowns
+ Face Pulls
adreed94IconBack Squat 1RM, Deadlift 2RM12-12-2014 @ 17:27 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat
120kg x 1
140kg x 1
160kg x 1
170kg x 1, PB
175kg x 1, PB, 10kg PB not a bad 6 weeks of squatting Happy

Video: http://instagram.com/p/wg6oypB_wU/?modal=true

Ed Coan Deadlift Routine
197.5kg x 2, PB
165kg x 3
165kg x 3
165kg x 3, 120sec rest between sets

Pull-downs
Cable Rows
Barbell Curls
adreed94IconLots of Pushing14-12-2014 @ 22:42 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Push Press
70kg x 10
70kg x 10
70kg x 3
70kg x 3
70kg x 3
70kg x 6

21-18-15-12-9-6-3
50kg Push Press
Pushups

Damn I need to starting doing more conditioning
adreed94IconBack Squat 9RM15-12-2014 @ 19:04 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat
135kg x 9, PB
117.5kg x 10
117.5kg x 10
102.5kg x 12
102.5kg x 4, clearly not going over 6 reps in the past 6 weeks has meant a loss in conditioning. Happy with the rep PB but didn't have anything left to finish of the last set of 12 at 102.5kg

+ Some light quad extensions
+ Some light hammy curls

The initial plan was to jump on smolov base mesocycle on Jan 2nd, however after today I am not liking the look of the 9 and 7 rep days (not that I couldn't do it). Very tempted to get back on the RSR this coming saturday with a 175kg entered max, mainly because I am impatient to get back on a high freq program.
I aim to hit a 210kg deadlift within the next week, and bench 140/142.5kg before the years out.
adreed94IconBench Press - 8RM17-12-2014 @ 14:38 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Bench Press - 5+
117.5kg x 8, PB
102.5kg x 11
102.5kg x 11
90kg x 13
90kg x 13

Spoto Press
87.5kg x 10
87.5kg x 10

Incline Smith
60kg x 8
60kg x 8
60kg x 8
60kg x 8
60kg x 8
adreed94IconDeadlift 1RM18-12-2014 @ 20:35 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Deadlifts
100kg
140kg
180kg x 1
210kg x 1, PB Super easy lift
215kg x F, definitely have this in the tank but I pretty much couldn't be bothered, plan is to hit 215-220 after the coming Russian squat routine cycle is finished. I am going to re-run ed coan from the start like before.

Dumbbell Shrugs
Single arm cable rows
Pull-downs
Dumbbell Curls
Preacher Machine Curls
adreed94IconPush Press - 4RM19-12-2014 @ 18:34 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Push Press
80kg x 5
92.5kg x 4, PB, will hit 5 next time for sure!
85kg x 5
85kg x 5
80kg x 5

Strict OHP
60kg x 5

Behind the neck Push Press
60kg x 5

Dumbbell Shoulder Press
22.5kg x 10
22.5kg x 10
27.5kg x 10
22.5kg x 10
22.5kg x 10

Lateral Raises
Rear Delt Flies
adreed94IconRSR - Week 1, Workout 120-12-2014 @ 17:42 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back on RSR it is then, entered max of 175kg, aim is to hit 185kg by the end. Might take a pop at 190kg as well.

Back Squat
140kg x 2
140kg x 2
140kg x 2
140kg x 2
140kg x 2
140kg x 2, nice and easy, time to make 140kg my b**ch.

Cable Curls
Preacher Curls
Dumbbell Curls
adreed94Icon140 Fail....again21-12-2014 @ 17:25 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Bench Press - 3+
100kg x 2
120kg x 1
140kg x F, well, it was closer than my previous two attempts haha. Wasnt 100% fresh so im confident its there within the next couple weeks.
125kg x 2, paused
125kg x 2, paused
125kg x 2, paused

Slingshot Bench w/pause
140kg x 2
140kg x 2
140kg x 2

Bench Press
110kg x 6
110kg x 6
97.5kg x 8
97.5kg x 8

Spoto Press
90kg x 8
90kg x 8
adreed94IconRSR - Week 1, Workout 222-12-2014 @ 18:17 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat
140kg x 3
140kg x 3
140kg x 3
140kg x 3
140kg x 3
140kg x 3

Pull-downs
70kg x 10
75kg x 10
70kg x 10
60kg x 10
50kg x 10
45kg x 10
45kg x 10

Cable Curls
Dumbbell Curls
adreed94IconPush Press - 5RM23-12-2014 @ 17:55 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Push Press
70kg x 1, + 1 strict press. Strict OHP feeling strong despite not directly training it recently, which is part of the plan.
85kg x 1
92.5kg x 5, PB 95kg next time! Happy
87.5kg x 5
80kg x 5, stopped a couple sets short, left shoulder was feeling abused.

Seated Dumbbell Shoulder Press
25kg x 8
25kg x 8
25kg x 8, will up it to sets of 10 next time / add couple more sets.

Lateral Raises
7.5kg x many x many

Rear Delt Cable Flies
3 sets of 10

+ Some single arm tricep pushdowns
+ Some face pulls
adreed94IconRSR - Week 1, Workout 324-12-2014 @ 23:02 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat
140kg x 2
140kg x 2
140kg x 2
140kg x 2
140kg x 2
140kg x 2

Ed Coan Week 1
170kg x 2
140kg x 3
140kg x 3
140kg x 3
140kg x 3
140kg x 3
140kg x 3
140kg x 3
140kg x 3, 90sec rest between triples

+ Some Pull-downs
+ Some dumbbell curls

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