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Adams Training Journal - Daily Squating

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adreed94Icon...21-05-2014 @ 19:02 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Front Squats
110kg x 1
125kg x 1
125kg x 1
125kg x 1
125kg x 1
125kg x 1

SLD's
145kg x 4
145kg x 4
145kg x 4
145kg x 4
145kg x 4

Dumbbell Rows
47.5kg x 8
47.5kg x 8
47.5kg x 8
47.5kg x 8
25kg/27.5kg? x 12
25kg/27.5kg? x 15
25kg/27.5kg? x 20, rest pause at rep no.10 each arm

Dumbbell Curls
22.5kg x 8
22.5kg x 6
22.5kg x 6

Cable Curls
All kinds of weights and reps

+Knees to upper chest w/arms in dip lockout, couple sets of 10
+Cable Crunches
adreed94Icon...21-05-2014 @ 19:02 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 21.05.2014 @ 19:08 PM by adreed94
.
adreed94Icon...21-05-2014 @ 19:03 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 21.05.2014 @ 19:05 PM by adreed94
.
adreed94Icon...22-05-2014 @ 18:24 
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, treating 150kg as my minimum weight atm, meaning I have to get it every time I back squat..ofcourse if it feels quick I will increase the weight for that workout..
132.5kg x 2
132.5kg x 2

OHP
45kg x 5
50kg x 5
57.5kg x 9 = PB, 9RM, left a couple in the tank for push press

Push Press
60kg x 1
70kg x 1
80kg x 1
90kg x 1
95kg x 1 = PB
100kg x 1 = PB AGAIN, +10kg 1RM
fought for the lockout then held that b**ch overhead for a while.
Satisfying feeling holding 100kg overhead, want a lot more tho!

Back to OHP
45kg x 12
45kg x 12
45kg x 12, probs a 12RM but who cares

+s**tload of Cable lateral raises, from top and bottom of machine
+Dumbbell rear delt flys, (6kg x 8) x 3
SawyersIcon...22-05-2014 @ 19:30 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq
Some very good stuff going on in here!
adreed94IconBack Squat 2RM+3RM PB's24-05-2014 @ 17:29 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat
120kg x 1
130kg x 1
142.5kg x 2 = PB
137.5kg x 3 = PB
100kg x 2, paused

Deadlifts
140kg x 1
170kg x 1
192.5kg x 2 = F, started coming of the floor then I gave up, head wasn't in it today so will move deads to tomorrow.
adreed94IconBench Press 10RM25-05-2014 @ 16:58 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 25.05.2014 @ 16:59 PM by adreed94
Back Sqaut
120kg x 1
140kg x 1
150kg x 1

Bench
80kg x 5
92.5kg x 5
105kg x 10 = PB

Paused and wider grip
80kg x 10, paused
80kg x 10, paused
80kg x 10, not paused

Deadlifts will now be moved to tomorrow after front squats.
adreed94IconFront Squat Gainzzzz26-05-2014 @ 17:02 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Front Squats
100kg x 1
120kg x 1
135kg x 1 = PB
137.5kg x 1 = PB AGAIN, head nearly exploded..should probs stop pushing for PB's so often haha

Deadlifts
140kg x 1
160kg x 1
170kg x 3
175kg x 3
185kg x 3 = FAIL, same story as the other day, came of floor but just gave up..ffs
170kg x4 = PB, 4RM
155kg x 5 = PB, 5RM
Seem to have a weird mental block when deadlifting weights above 140kg, as the weight gets heavier takes me longer to pull it, hold the bar for ages doing weird up and down movements with my legs/hips and f**king around with my breathing. Ideally want to learn to walk up to the bar and just pull, but I suppose i am hitting PB's every sesh so cant really complain..

Ran out of time due to bank holiday closing hours, will most likely hit back and bi's after my back squats and OHP tomorrow.
adreed94IconOHP 9RM + PULL-UP 1RM27-05-2014 @ 18:54 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squats
120kg x 1
140kg x 1, horrible rep
120kg x 2
100kg x 3, straight after the 120x2

OHP
47.5kg x 3
55kg x 3
60kg x 9 = PB
47.5kg x 10
47.5kg x 10
47.5kg x 10

Weighted Pull-ups
BW+30kg x 1 = PB
BW+32.5kg x 1 = PB AGAIN
(BW+15kg x 3) x 5
(BW x 8) x 4

Dumbbell Rows
(32.5kg x 10) x 5

Cable Curls
Normal Curls, pyramid style..12,10,8,6,8,10,12
Hammer Curls, 4/5sets of 10 reps

Rear Delt Dumbbell Flys
(4kg x 10) x 3
adreed94Icon...28-05-2014 @ 16:43 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Decided to skip gym today, only had back squats anyway. Power rack has been delivered so have been cleaning out the garage to make room..which was a workout in itself..so im just waiting for the rubber flooring to arrive now before I can put it together, cant wait!
adreed94Icon...29-05-2014 @ 21:44 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squats
120kg x 1
140kg x 1, worst rep ever
So at this point I was pretty pissed off..decided to jump on a program for squats and dead lifts as I'm lacking structure. Ill be doing Jonnie Canditos program for the squat and dead lift and keep my OHP and bench as is.
Link for anyone interested http://www.canditotraininghq.com/free-strength-programs/
Checked what the first workout was on my phone, immediately regretted my decision ahah..owell.
120kg x 6
120kg x 6
120kg x 6
120kg x 6, v.hard!

Bench Press
87.5kg x 3
100kg x 3
112.5kg x 5, 6 was the aim for a PB, ill use the squats beforehand as my excuse
87.5kg x 8, paused + wider grip
87.5kg x 8, paused + wider grip
87.5kg x 8, wider grip

Deadlift
150kg x 6 = PB
155kg x 6 = PB
Wasn't quite sure on the exact numbers I was required to hit, knew it would be around 150-155, first set on 150 was v.easy so bumped it up to 155. I will be using 195kg as my max which required 155 for the 2 sets, I will use this going forward.

+Bicep and Tricep mini pump sesh

+2-3 hours of tennis

Looking forward to starting this program as well as a nice rest day tomorrow!
adreed94Icon...01-06-2014 @ 17:55 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Yesturday - May 30th

@home
Barbell Rows
40kg x 10
50kg x 10
60kg x 10
71.5kg x 10, all the plates I have
71.5kg x 10
71.5kg x 10, might have done a 4th set..cant remember
60kg x 10
50kg x 10
40kg x 10
30kg x 10

Barbell Curls
45kg x 6
45kg x 6
45kg x 6, then decided to do this the day after (today-1st)

+Little bit of skipping practice
adreed94IconOHP - 7RM01-06-2014 @ 18:50 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 02.06.2014 @ 18:17 PM by adreed94
@home
OHP
50kg x 5
57.5kg x 3
65kg x 7 = PB
50kg x 10
50kg x 10
50kg x 10

Side laterals w/5kg plate
x12
x12
x12

Rear Delt Flys w/5kg plate
x12
x12
x14
x12

Barbell Curls
30kg x 8
40kg x 8
45kg x 8
50kg x 6
50kg x 6
40kg x 10
40kg x 10
30kg x 10
30kg x 10

Reverse Barbell Curls
20kg x 10
20kg x 10
20kg x 10


2nd Session

7min burpee AMRAP = 85 reps Angry 100 was the aim, clearly been slacking on the conditioning lately.
adreed94Icon...02-06-2014 @ 18:14 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 02.06.2014 @ 19:57 PM by adreed94
Back Squats
105kg x 8
105kg x 8
105kg x 8
105kg x 8

Deadlifts
135kg x 8
135kg x 8

Hammy Curls
55kg x 8
55kg x 8
55kg x 8
20kg x 8, single leg
20kg x 8, single leg
20kg x 8, single leg

Quad Extensions
55kg x 10
55kg x 10
55kg x 10
80kg x 10..55kg x 10..30kg x 10, drop set

50cal row = 1:59


Little bit later on..

15mins on the gym bike, worked up quite a sweat + massive leg pump
adreed94IconBench Press 4RM03-06-2014 @ 18:56 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 05.06.2014 @ 18:16 PM by adreed94
Bench Press
Warmups felt really heavy for some reason, even 60kg
92.5kg x 5
105kg x 5
117.5kg x 4 = PB
then..
105kg x 3
105kg x 3
105kg x 3
105kg x 3
105kg x 3, all paused and with a wider grip

Incline
60kg x 8
70kg x 8
75kg x 8
80kg x 8
70kg x 8..60kg x 8..60kg x 8..60kg x 8, drop set

Cable Crunches
about 5 sets, varying weight

+Couple sets of 10reps, knee raises with arms locked out in dip position

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