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Adams Training Journal - Daily Squating

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adreed94IconHatch Squat Program Week 1 Day 102-03-2015 @ 16:54 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat
110kg x 10
130kg x 8
140kg x 6
150kg x 4

Front Squat
87.5kg x 5
105kg x 5
105kg x 5
105kg x 5

Jerk Dips
130kg x 5
130kg x 5
140kg x 5
140kg x 5
140kg x 5

Front Rack Holds
100kg x 15sec, 5sets on the minute

Shrugs
100kg x 10
100kg x 10

Pulldowns
60kg x 10
70kg x 10
80kg x 10
90kg x 10
100kg x 8
80kg x 10

Cable Curls
Preacher Curls
Hanging Knee Raises
adreed94Icon...03-03-2015 @ 18:37 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Bench Press
107.5kg x 10, needed 11 reps for a PB, might have been able to squeeze it out but the spotters weren't in place, and I wouldn't have been to roll it off due to being in the rack.
95kg x 12
95kg x 12
82.5kg x 14
82.5kg x 10

Incline Dumbbell Press
27.5kg x 10
32.5kg x 10
32.5kg x 10
32.5kg x 10
27.5kg x 10
15kg x 10

Face Pulls, 4 sets of 15
adreed94Icon...03-03-2015 @ 18:40 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
I have recently bought a rogue Ohio bar and some strength shop bumper plates. Both should arrive towards the end of this week. Will allow me to get some consistent olympic lifting going on while at home, and a few extra workouts / metcons. Bring on the gains Grin
adreed94Icon...04-03-2015 @ 19:09 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Deadlifts
170kg x 2
170kg x 2
170kg x 2
147.5kg x 9
147.5kg x 9
147.5kg x 9
147.5kg x 9

Shrugs
100kg x 10
120kg x 10
120kg x 10
120kg x 10
110kg x 10
100kg x 10
60kg x 20

Pendlay Rows
60kg x 10
70kg x 10
70kg x 10
70kg x 10
70kg x 10

Hammy Curls
5 x 10

Dumbbell Rows
30kg x 8
30kg x 8
30kg x 8

Cable Curls, sets of 10
Hanging Knee Raises, sets of 10
adreed94Icon...05-03-2015 @ 17:02 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Push Press
70kg x 5
80kg x 5
90kg x 5

Push Jerk
80kg x 2
80kg x 2
70kg x 2
70kg x 2
70kg x 2

Push Press
70kg x 5
70kg x 5
70kg x 5

Seated Dumbbell Press
25kg x 8
25kg x 8
25kg x 8

Dumbbell Lateral Flies
10kg x 8
10kg x 8
10kg x 8

Cable Lateral Flies
Cable Rear Delt Flies
Face Pulls
adreed94Icon2k Row PB06-03-2015 @ 18:44 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squats
110kg x 10
120kg x 8
130kg x 8, bloody hard..thought about sacking off the 140kg x 8 set
140kg x 8, got through it Happy

Front Squats
87.5kg x 5
97.5kg x 5
105kg x 5
105kg x 5, way harder than they should be Unhappy

Rack Holds
130kg x 10sec, 5 sets

2k Row = 7:18.0, pb
adreed94Icon...07-03-2015 @ 18:13 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Bench Press
100kg x 1
112.5kg x 2
100kg x 7
100kg x 7
100kg x 7
100kg x 7
100kg x 7

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

BW Dips
10 x 10

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

1h later

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

Managed 22 Rounds + 8 Air Squats - 683 reps, (32 rep PB) Grin
adreed94IconHatch Squat Program Week 2 Day 109-03-2015 @ 22:45 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
First session with my new barbell and bumpers

Back Squat
110kg x 10
120kg x 8
130kg x 6
140kg x 6
150kg x 6, pb

Every set was tough, legs were still sore from Saturdays WOD, got through all the reps though!

Front Squat
90kg x 5
105kg x 5
113kg x 5, pb
113kg x 5

Stopped here as I had to go out, initially planned on doing some more once I got back but decided not to.
adreed94Icon...10-03-2015 @ 17:47 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Overhead Squat
60kg x 1
70kg x 1
81kg x 1, pb...dodgy

Snatch
Up to 55kg x 1
Failed 60kg which would have been a 2kg PB Unhappy

Clean and Double Jerk
50kg
60kg
70kg
81kg

Half of fran, im lazy.
adreed94Icon...11-03-2015 @ 22:16 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Deadlifts
155kg x 7
145kg x 5
145kg x 5
145kg x 5
145kg x 5
145kg x 5

Shrugs
110kg x 10
120kg x 10
120kg x 10
110kg x 10
110kg x 10
70kg x 20

Pendlay Rows
70kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5

Pull-ups
1-2-3-4..etc ascending reps every minute up to 13 mins

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

Snatch
30kg x 2
35kg x 2
40kg x 2
45kg x 2
50kg x 2
53kg x 2, pb
56kg x 1, power pb

40kg x 1, EMOM 10mins

Barbell Curls 10x10
Hanging Knee Raises 10x10

Seriously thinking about going back to squatting every day, we shall see what happens in the next couple days. Grin
adreed94IconSnatch PB12-03-2015 @ 18:49 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Bench Press
110kg x 5
110kg x 5
110kg x 5
110kg x 5
110kg x 5
110kg x 5
110kg x 5

Snatch
30kg x 2
40kg x 2
41kg x 1, 1 min rest between sets from here on
41kg x 1
46kg x 1
46kg x 1
50kg x 1
54kg x 1
54kg x 1
56kg x 1
60kg x 1, pb Grin

Power Clean & Power Jerk
40kg
50kg
60kg
70kg x 1, 1 min rest from here on
75kg x 1
80kg x 1
80kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1
adreed94IconSnatch PB13-03-2015 @ 22:18 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 13.03.2015 @ 22:20 PM by adreed94
INSTBack Squat
110kg x 10
130kg x 8
140kg x 8
150kg x 8, doing the top set last is brutal! Keep surprising myself when I complete it haha

Front Squat
90kg x 5
100kg x 5
105kg x 5
105kg x 5

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

2nd Session

Snatch
30kg x 1
35kg x 1
40kg x 1
45kg x 1
50kg x 1
55kg x 1
58kg x 1
62kg x 1,pb
64kg x 1,pb
66kg x 1,pb
70kg x 1,pb
71kg x 1,pb
Happy

Video: https://instagram.com/p/0LzF8QB_xk/

73kg x MISS, fought for it in the bottom position for a good 5 seconds, just lost it forward
73kg x MISS, behind
adreed94Icon...16-03-2015 @ 13:28 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Saturday 14/03/2015

Bench Press
117.5kg x 4
117.5kg x 4
117.5kg x 4
117.5kg x 4
117.5kg x 4
117.5kg x 4
117.5kg x 4
117.5kg x 4

Pulldowns
100kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5

Curls

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

Sunday 15/03/2015

Floor Press
120kg x 2
120kg x 2
120kg x 2
120kg x 2
120kg x 2
120kg x 2
120kg x 2
120kg x 2
120kg x 2
100kg x 5
100kg x 5
70kg x 5
70kg x 5, was meant to be (125kg x 3)x10, but trained in garage instead, still got some decent training in.
adreed94IconBack Squat 6RM + Front Squat 6M16-03-2015 @ 19:57 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 16.03.2015 @ 19:57 PM by adreed94
Back Squat
120kg x 8
130kg x 8
150kg x 6
160kg x 6, pb Happy

Front Squat
90kg x 5
105kg x 5
112.5kg x 5
120kg x 5, pb Happy

Cable Rows
x10's

Machine Rows
Preacher Curls
Hanging Knee Raises
adreed94Icon...17-03-2015 @ 20:29 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Bench Press
107.5kg x 6
107.5kg x 6
107.5kg x 6
107.5kg x 6
107.5kg x 6
107.5kg x 6, easy

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