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Adams Training Journal - Daily Squating

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adreed94Icon...03-04-2015 @ 20:51 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Cleans
70kg x 1
80kg x 1
OTM for 11mins,
90kg x 1, missed 1/11, felt good

Back Squat
120kg x 6
140kg x 6
150kg x 6
150kg x 6, brutal

Front Squat
105kg x 5
105kg x 5

Clean Pull
130kg x 1 every 45 seconds for 10mins
About 14 reps

Shrugs
130kg x 10
130kg x 10
130kg x 10
130kg x 10
130kg x 10

Barbell Rows
90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5

1-2-3-..-10
Pull-ups
Hanging Knee Raises
Barbell Curls @20kg
adreed94IconSnatch PB, Bench Press 12RM04-04-2015 @ 18:02 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Snatch
30kg
40kg x 1
50kg x 1
55kg x 1
60kg x 1
60kg x 1
65kg x 1
70kg x 1
75kg x 1
80kg x 1,pb
70kg x 1
50kg x 2

Bench Press
110kg x 12. pb
98kg x 10
98kg x 10
85kg x 12
85kg x 12

100 Dips for Time

50 Toes-2-bar for Time
adreed94IconFront Squat 1RM, Back Squat 2RM06-04-2015 @ 23:20 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat
160kg x 1
180kg x 2, pb
170kg x 2
160kg x 2
140kg x 2

Front Squat
140kg x 1
155kg x 1, pb
120kg x 4
120kg x 4

Clean
Up to 80kg for some singles

Clean Deadlift
140kg x 2
150kg x 2
160kg x 2
170kg x 2

RDL's
110kg x 10
110kg x 10

Shrugs
110kg x 10
110kg x 10
110kg x 10

Barbell Rows
60kg x 10
60kg x 10
60kg x 10

Hanging Knee Raises
Barbell Curls
Pull-ups
adreed94Icon...07-04-2015 @ 19:13 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Snatch
Up to 40kg

Push Press
80kg x 5

Strict Press
60kg x 5

100 Pushups for Time

Barbell STOH
100 reps

15 Mins on the Bike
30sec on 30sec off
adreed94Icon...13-04-2015 @ 19:14 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Wednesday 08/04/2015

Snatch
Up to 70kg

Cleans
Snatch Deadlift
Clean Deadlift
Rows
adreed94IconBench Press 7RM13-04-2015 @ 19:16 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Thursday 09/04/2015

Snatch

Bench Press
118kg x 7, pb
118kg x 3
105kg x 8
105kg x 8
90kg x 10
90kg x 10

Dips
adreed94Icon...13-04-2015 @ 19:17 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Friday - 10/04/2015

Cleans
Back Squat
Up to 150kg x 2 beltless

Rows
adreed94Icon...13-04-2015 @ 19:17 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Saturday- 11/04/2015

Overhead work
Dips
adreed94IconFront Squat 1RM13-04-2015 @ 19:22 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Front Squat
140kg x 1
160kg x 1, pb

Back Squat (RSR Week 1, Workout 1)
153kg x 2
153kg x 2
153kg x 2
153kg x 2
153kg x 2
153kg x 2

Power Cleans
60kg x 2
70kg x 2
80kg x 2
90kg x 1

Clean Pulls
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3

Shrugs
110kg x 10
110kg x 10
110kg x 10
110kg x 10
110kg x 10

Rows
80kg x 5
80kg x 5

Fran 21-15-9
Thrusters @40kg
Pull-ups

Hanging Knee Raises
x10
x10
x15
x15

I was too lazy to go to a gym and try a 190kg back squat today, but hit a decent 160kg front squat instead. Started RSR today with an entered max of 190kg, 200kg will go down in 6 weeks Grin
adreed94Icon...16-04-2015 @ 18:40 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Tuesday - 14/04/2015

Snatch
Up to 65kg

Bench Press
123kg x 4
123kg x 3
110kg x 6
110kg x 6
100kg x 8
100kg x 8
adreed94IconRSR - Week 1, Workout 216-04-2015 @ 18:43 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Wednesday - 15/04/2015

Back Squat
153kg x 3
153kg x 3
153kg x 3
153kg x 3
153kg x 3
153kg x 3

Snatch

Clean + Hang Clean
60kg
70kg
80kg
90kg, failed the hang clean

Snatch Pulls
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5

Clean Pulls
100kg x 5
110kg x 5
120kg x 5
130kg x 5
140kg x 5

Shrugs
140kg x 10
140kg x 10
140kg x 10
110kg x 10
110kg x 10

Rows
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10

Pull-ups
Hanging Knee Raises
adreed94Icon...16-04-2015 @ 18:44 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Snatch
30kg
40kg
45kg
50kg
55kg
60kg
63kg x 1
63kg x 1

Push Press
100kg x 2
90kg x 1
80kg x 5
80kg x 10
70kg x 8
70kg x 8
60kg x 10
60kg x 10

Lateral Raises
Rear Delt Raises
adreed94IconDeadlift 1RM05-05-2015 @ 15:16 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Haven't been able to squat for a couple weeks due to a knee injury. It is gradually getting better though. Dead lifted an easy 215kg today, 220kg attempt next week possibly.

Deadlift
140kg x 2
170kg x 1
190kg x 1
215kg x 1, pb

SLDL's
100kg x 5
120kg x 5
140kg x 5

Shrugs
100kg x 20
100kg x 20

Pull-ups
BW x 5 x 5

Curls
Knee Raises
adreed94IconBack Squat 1RM21-05-2015 @ 14:27 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
188kg squat today, squat every day life.
adreed94IconBack Squat 1RM27-05-2015 @ 19:05 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
190kg squat Grin

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