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Adams Training Journal - Daily Squating

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adreed94IconRSR - Week 2, Workout 127-12-2014 @ 15:16 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat
140kg x 4
140kg x 4
140kg x 4
140kg x 4
140kg x 4
140kg x 4

Pulldowns
80kg x 5
90kg x 5
100kg x 5
90kg x 8
85kg x 8
60kg x 8x8, 30 sec rest between sets

Cable Curls
8x8, 30 sec rest between sets

Preacher Machine Curls
x12
x12
x12
x12
x12

Good to be back in the gym!
adreed94IconStart of New Bench Programming28-12-2014 @ 16:53 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 28.12.2014 @ 16:53 PM by adreed94
Bench Press
120kg x 1
132.5kg x 1
100kg x 7
97.5kg x 7
97.5kg x 7
97.5kg x 7
97.5kg x 7

Incline Smith Bench
60kg x 10
80kg x 10
80kg x 10
85kg x 8
85kg x 8
60kg x 12
60kg x 12

100 Pushups fast a possible
adreed94IconRSR - Week 2, Workout 229-12-2014 @ 18:41 
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

+ 2.5 hours of tennis
sd1656Icon...29-12-2014 @ 18:54 
Member 2376, 184 posts
SQ 140, BP 100, DL 180
420.0 kgs @ 85kgs UnEq
Nice lifting, the Russian squat routine work well for you? I have only just got back into lifting and 3 x 5 is working well for me at the moment, but would definitely look at running the RSR at some point.
adreed94Icon...30-12-2014 @ 19:57 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
sd1656 said:Nice lifting, the Russian squat routine work well for you? I have only just got back into lifting and 3 x 5 is working well for me at the moment, but would definitely look at running the RSR at some point.


Cheers man, and yea I love it, first cycle took me from 165kg - 175kg (arguably had more than 165 to begin with and maybe had 180 in me after the cycle) but either way a solid 10kg gain. Took a week of then decided to get back on it, love the frequency and its a good challenge, would definitely recommend it.
adreed94IconOHP - 8RM + 13RM30-12-2014 @ 20:02 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 30.12.2014 @ 20:03 PM by adreed94
OHP
70kg x 8, pb seems like all this push pressing has helped with my strict press, v.happy
60kg x 13, pb
50kg x 10
50kg x 10
50kg x 10
50kg x 10
50kg x 10

Lateral Raises
8kg x 10
8kg x 10
8kg x 10
8kg x 10
8kg x 10

Rear Delt Flies with 5kg plate
adreed94IconRSR - Week 2, Workout 331-12-2014 @ 17:24 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat
160kg x 1
180kg x F, last workout of 2014 so thought f*ck it. Actually felt really light on my back.
140kg x 5
140kg x 5
140kg x 5
140kg x 5
140kg x 5
140kg x 5

Ed Coan Deadlift Rountine - Week 2
180kg x 2
150kg x 3
150kg x 3
150kg x 3
150kg x 3
150kg x 3
150kg x 3
150kg x 3
150kg x 3, 90 sec rest between triples

+ Couple Preacher Curls

Brutal Session to end the year, bring on 2015!
adreed94IconBench Press - Week 1: 5's02-01-2015 @ 18:49 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Bench Press - 5's
115kg x 5, easy
105kg x 5
105kg x 5
105kg x 5
105kg x 5
105kg x 5
105kg x 5
105kg x 5

Flat Dumbbell Bench Press
27.5kg
40kg x 9
32.5kg x 12
32.5kg x 12

Incline Dumbbell Press
32.5kg x 8
32.5kg x 8
22.5kg x 10
22.5kg x 10

Incline Cable Flies
4 sets of 10

Tricep Pushdowns
5 sets of 10

Face Pulls
5 sets of 10
adreed94IconRSR - Week 3, Workout 203-01-2015 @ 19:31 
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

Dumbbell Rows
37.5kg x 10
37.5kg x 10
37.5kg x 10
37.5kg x 10
37.5kg x 10

Pulldowns
70kg x 10
75kg x 10
80kg x 8
85kg x 8
60kg x 10
60kg x 10
60kg x 10

Preacher Curls
Dumbbell Curls
adreed94IconBoulder Shoulders04-01-2015 @ 17:32 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
OHP
40kg
60kg
70kg, 1 strict 1 push
82.5kg x 1, push
70kg x 2, strict

Dumbbell Press
37.5kg x 1
32.5kg x 5
32.5kg x 5
32.5kg x 5
22.5kg x 10
22.5kg x 10
22.5kg x 10

Front Raises w/20kg plate
x8
x8
x8

Lateral Flies
10kg x 10
10kg x 10
10kg x 10
10kg x 10
10kg x 10

Lateral Cable Flies
x10
x10
x10

Rear Delt Cable Flies
x8
x8
x8
adreed94IconRSR - Week 3, Workout 205-01-2015 @ 17:56 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 08.01.2015 @ 15:32 PM by adreed94
Back Squat
140kg x 6
140kg x 6
140kg x 6
140kg x 6
140kg x 6
140kg x 6

Pulldowns
70kg x 6
50kg x 8
50kg x 8
50kg x 8
50kg x 8
50kg x 8
50kg x 8
50kg x 8
50kg x 8

Cable Curls
Barbell Curls
Preacher Curls
Cable Rows
adreed94Icon...06-01-2015 @ 22:11 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 17.01.2015 @ 12:06 PM by adreed94
Bench Press
120kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3

+ Some chest press machine

Felt like s**t and was tried so did the bare minimum, bench was easy.
adreed94IconRSR - Week 3, Workout 307-01-2015 @ 18:01 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Weightlifting in the morning, finished it with my back squats..
140kg x 2
140kg x 2
140kg x 2
140kg x 2
140kg x 2
140kg x 2, horrible and hard, knee felt dodgy as well, staying away from weightlifting un-till Ive finished this RSR cycle

Went back to the gym later for deadlifts, back and bi's.....
(Ed Coan Deadlift Routine - Week 3)
193kg x 2, seems like the bend/whip on an eleiko bar pretty much mimics a dead lift bar, will definitely be attempting my next max on one which will be 215kg and 220kg attempts in February. Grin
160kg x 3
160kg x 3
160kg x 3
160kg x 3
160kg x 3
160kg x 3, 2-3 mins rest between triples, last few sets probably more.

Ring Rows
x10
x10
x10
x10
x10

Pull-ups
x10
x10

Pull-downs
70kg x 10
80kg x 10
90kg x 10
100kg x 10
80kg x 5
50kg x 10
50kg x 10
50kg x 10

Cable Pull-overs? (No idea what they are called)
x10
x10
x10

Seated Hammy Curls
x10
x10

Preacher Curl Machine
many x many

Must have spent about 4 hours in the gym today, much needed couple days rest from lower body then onto 5x5@150kg. Also debating whether or not to compete at the south west BPU qualifier in March, will most likely decide next month after my squat and dead lift cycles are over....and what I'm weighing at the time as I seem to be hovering around 90kg lately and don't plan on cutting weight anytime soon. Have to get the cals in when doing back to back cycles of RSR Tongue
adreed94Icon...08-01-2015 @ 21:52 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Started push pressing but decided to leave it till tomorrow, did some back and biceps instead. Plus some hanging knee raises and a bit of rowing.
adreed94IconJerk 1RM, 25kg PB!09-01-2015 @ 17:39 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
80kg x 2, push press
90kg x 1, push press
95kg x 2, 1xpush press, 1xjerk

Jerks
100kg x 1, pb
105kg x 1, pb
110kg x 1, pb
115kg x 1, pb
...25kg split jerk PB, not a bad session Grin Still have a lot to work on but to get 115kg with minimal split is a good sign. Unracked 120kg but gave up on the dip and dumped it, definitely there when fresher so not to bothered. Nice to keep my overhead movements ticking up. Looking to jerk 140kg this year so this was a good start.

Strict Press
60kg x 5
60kg x 5

Seat Dumbbell Shoulder Press
26kg x 8
28kg x 10
28kg x 10
20kg x 15
20kg x 15
20kg x 15

Lateral Raises
10kg x 10
10kg x 10
10kg x 10
10kg x 10

Rear Delt Flies, and band pulls.

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