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Adams Training Journal - Daily Squating

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LuuuuuukeyIcon...05-05-2014 @ 09:56 
Avatar
Hill sprints are fun!
Member 731, 3261 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq
Squatting heavy every session seems to be working a treat for me. Hope it continues going well for you!
adreed94Icon...05-05-2014 @ 15:11 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 06.05.2014 @ 15:53 PM by adreed94
Cheers luke, definitely seems to be progressing nicely. Still a bit unsure on back-off sets, just playing it by ear and seeing what works best. Cant argue with these regular PB's tho

Front Squat

100kg x 1
110kg x 1
125kg x 1 = PB
127.5kg x 1 = PB

SLD's

120kg x 3
125kg x 3
125kg x 3
135kg x 3
135kg x 3

PM sesh:
Back - Barbell Rows
adreed94IconNew bench press 5RM06-05-2014 @ 15:53 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat

120kg x 1
140kg x 1
142.5kg x 1
145kg x 1

Bench

87.5kg x 5
100kg x 3
112.5kg x 5 = PB

W/Slingshot
130kg x 3
135kg x 2, only just failed on 3rd rep

Wider Grip w/pause

60kg x 8
80kg x 8
82.5kg x 8
85kg x 8
87.5kg x 8
87.5kg x 7

+Some tricep pulldowns, face pulls, rear delt dumbbell flys.
adreed94Icon...07-05-2014 @ 17:25 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Front Squats

100kg x 1
110kg x 1
(120kg x 1) x 5
(100kg x 2) x 2

Dumbbell Curls
(22.5kg x 6) x 3
Preachers

Pulldowns

(65kg x 8) x 3
(45kg x 8) x 3
adreed94IconBack Squat 5RM08-05-2014 @ 17:11 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat

120kg x 1
142.5kg x 1
145kg x 1
127.5kg x 5 = PB, 5RM

OHP

42.5kg x 5
50kg x 5
55kg x 9, = previous PB
(42.5kg x 10) x 3

+Cable lateral raises and flys for shoulders
+Rear delt dumbbell flys
+Rotator Cuff Exercises
adreed94IconDeadlift PB10-05-2014 @ 19:38 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 20.05.2014 @ 19:35 PM by adreed94
Back Squat

120kg x 1
140kg x 1
125kg x 1
(105kg x 9) x 4, killer!

Deadlift

150kg x 1
170kg x 2
180kg x 2
185kg x 2 = PB
170kg x 3
SLD's,120kg x 5
adreed94Icon...11-05-2014 @ 18:49 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Bench Press
77.5kg x 5
90kg x 5
105kg x 9 = PB

W/Slingshot
120kg x 5
125kg x 5
100kg x 5, v.slow -ves

Wider grip, w/pause on some reps
90kg x 6
90kg x 6
90kg x 6

Normal Grip, w/pause
70kg x 8
70kg x 8

Back Squat

Bar x 5
Bar x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5
adreed94IconFront Squat PB12-05-2014 @ 18:55 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Front Squat

110kg x 1
120kgx 1
130kg x 1 = PB
132.5kg x 1 = PB AGAIN


100kg x 3
100kg x 4 = PB, 4RM

Pulldowns
(105kg x 5) x 5
112kg x 3
(84kg x 6) x 4
56kg x 12

Barbell Curls @45kgx6,6 @35kgx8,8
Preacher Curls

Notes: Not even sure I slept last night, had exam in the morning and still managed 132.5kg on the front squat..that 140 end of summer target is looking too easy, 160 by end of summer?
adreed94IconOHP - 8RM13-05-2014 @ 17:08 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat
120kg x 1
140kg x 1
145kg x 1, messy rep
147.5kg x 1, messy rep
130kg x 2, felt good on these doubles
130kg x 2
120kg x 2

OHP
45kg x 3
52.5kg x 3
60kg x 8 = PB, 8RM
45kg x 10
45kg x 10
45kg x 10
adreed94IconSquat Gainzzz14-05-2014 @ 18:56 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 20.05.2014 @ 19:39 PM by adreed94
Decided to chose back squats over front squats today, feel a MON+WED front squat dont allow me to focus on my back squat as much as id like to, anyway...

Back Squat
120kg x 1
140kg x 1
152.5kg x 1 = PB, +another new pair of shorts ripped Unhappy
155kg x 1 = PB
(120kg x 2) x 2

SLD's
120kg x 4
130kg x 4
140kg x 4
140kg x 4
140kg x 4

Hammy Curls
4 sets@60-80kg..10 reps p/set

Random Back stuff, nothing worth writing about.
adreed94IconBench Press 6RM15-05-2014 @ 18:56 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 15.05.2014 @ 18:56 PM by adreed94
Back Squat
120kg x 1
140kg x 1
(100kg x 2) x 5, all paused

Bench
85kg x 3
95kg x 3
110kg x 6 = PB, 6RM

W/Slingshot
100kg x 1
125kg x 2
130kg x 2
130kg x 2
130kg x 2

Flat bench, wider grip w/pause
85kg x 10
85kg x 10

Chest Press machine - About 4 sets, 8-12 reps p/set
Incline chest flys, (12kg x 8)x3
Rear delt dumbbell flys, (8kg x 8)x3
Dips, (BWx10)x5
adreed94IconDeadlift PB17-05-2014 @ 19:30 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat
120kg x 1
140kg x 1
150kg x 1
130kg x 2
130kg x 2

Deadlifts
150kg x 1
180kg x 1
190kg x 2 = PB
(182.5kg x 3) x 2 = PB, 3RM
150kg x 5

Pulldowns
105kg x 4
105kg x 4
98kg x 6
98kg x 6
91kg x 8
91kg x 8
63kg x 10
63kg x 10

Bicep Curls
Preacher Curls in Machine
adreed94IconOHP - 8RM18-05-2014 @ 15:10 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat
120kg x 1
130kg x 1
100kg x 2, paused

OHP
50kg x 5
55kg x 3
62.5kg x 8 = PB, 7+8RM

Rear delt flys with 5kg plate - 2sets@8reps, 2sets@12reps
adreed94Icon...19-05-2014 @ 23:42 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 19.05.2014 @ 23:43 PM by adreed94
Final exam in the morning, managed to fit in some gym time just before the coach home. Back to normal tomorrow, big gains to come!

Front Squats
40kg x 2
40kg x 2
70kg x 2
70kg x 2
90kg x 2
90kg x 2
70kg x 2
70kg x 2

Back Squats
70kg x 2
70kg x 2
70kg x 5
adreed94IconBench Press 4RM20-05-2014 @ 18:52 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat
120kg x 1
140kg x 1
150kg x 1
130kg x 2
130kg x 2

Bench
90kg x 5
102.5kg x 3
115kg x 4 = PB, 4RM

Slightly wider grip, w/pause
100kg x 5
100kg x 5
100kg x 5
90kg x 5
90kg x 5

+Some light tricep pushdowns, pyramid style..6-8-10-12-10-8-6 @level 6-8?

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