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Adams Training Journal - Daily Squating

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adreed94Icon...04-06-2014 @ 18:32 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 05.06.2014 @ 18:14 PM by adreed94
Pulldowns
100kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5

Change attachment
90kg x 6
85kg x 6
80kg x 6
70kg x 8

Change back
60kg x 10
60kg x 10
60kg x 10
40kg x 12

+10 minutes on the rower
adreed94Icon...05-06-2014 @ 18:13 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 05.06.2014 @ 21:11 PM by adreed94
Back Squats
120kg x 8 = PB
.
122.5kg x 3
122.5kg x 3
122.5kg x 3, 60 seconds rest between sets
122.5kg x 3
122.5kg x 3
.

SLD's
120kg x 8
120kg x 8
120kg x 8

Hammy Curls
50kg x 8
50kg x 10
50kg x 12

Quad Extensions
65kg x 12
65kg x 12
65kg x 12
65kg x 12
65kg x 15..45kg x ?..25kg x ? , drop set
15kg x 5-7, single leg, alternating without rest for multiple sets back and forth.


2nd session
OHP
45kg x 5
52.5kg x 5
60kg x 10 = PB
45kg x 12
45kg x 12
45kg x 12
45kg x 12

Lateral Raises w/5kg plate each side
5kg x 15
5kg x 15
5kg x 15
5kg x 15

Rear delt flys w/5kg plate
5kg x 12
5kg x 12
5kg x 15


Barbell Curls
30kg x 15
adreed94Icon...06-06-2014 @ 22:08 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Dumbbell Curls
16kg x 10
16kg x 10
16kg x 10

Hammer Curls
16kg x 10
16kg x 10
16kg x 10

Concentration Curls
16kg x 10
16kg x 10
16kg x 10

Dumbbell Curls
9kg x 20
9kg x 20
9kg x 20
adreed94IconBench Press 8RM + Slingshot 5RM07-06-2014 @ 17:32 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Bench Press
82.5kg x 5
95kg x 5
107.5kg x 8 = PB

W/Slingshot
120kg x 5
130kg x 5 = PB
132.5kg x 5 = PB

Slingshot Off

Wider grip bench press
82.5kg x 10, all paused
82.5kg x 10, 5 paused
82.5kg x 10, 0 paused

Rear delt dumbbell flys
8kg x 8
8kg x 8
8kg x 8

+100 Pushups for time
adreed94IconBack Squat 8RM08-06-2014 @ 16:06 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 09.06.2014 @ 03:17 AM by adreed94
Back Squat
122.5kg x 8 = PB, nearly racked it 2 reps in, pretty much fought for all 8.
117.5kg x 3
117.5kg x 3
117.5kg x 3
117.5kg x 3
117.5kg x 3, 60 seconds rest between sets
117.5kg x 3
117.5kg x 3
117.5kg x 3

Deadlift w/pause, was destroyed by this time, so used light weight..still pretty hard
100kg x 8
100kg x 8

Clean Pulls
60kg x 8

Quad Extentions
60kg x 12
60kg x 12
60kg x 12

Hammy Curls
55kg x 12
55kg x 12
55kg x 12
adreed94Icon...09-06-2014 @ 21:30 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Spent today assembling the new power rack, which is looking great! Decided to through in a hang power clean and pull-up workout for something to do afterwards.
adreed94IconOHP 9RM10-06-2014 @ 22:48 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
OHP
50kg x 3
57.5kg x 3
62.5kg x 9 = PB
50kg x 12
50kg x 12
50kg x 12

Lateral Raises
5kg x 16
5kg x 16
5kg x 16

Rear Delt Raises
5kg x 8
5kg x 10
5kg x 15

Weighted Pull-ups
11.8kg x 4
11.8kg x 4
11.8kg x 5

Bodyweight Pull-ups
BW x 8
BW x 8
BW x 8

Kipping Pull-ups
x8
x9
x8
x8

Barbell Curls
30kg x 10
30kg x 10
30kg x 10

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

+100 dips for time
adreed94Icon...12-06-2014 @ 09:44 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Didn't sleep last night as I was still awake at 4am and the gym opened at 6, so I decided to forego sleep and hit the gym at 6am. Woke up around 1pm the day before so I knew I could hold on and perform well, done this many times at uni aswell so knew Id be fine with it.

Back Squat
130kg x 6 = PB 4-6 was the rep range target
130kg x 6 = PB
130kg x 6 = PB

Deadlift
170kg x 6 = PB 3-6 was the rep range target
170kg x 6 = PB

Short but sweet session, v.happy!
adreed94IconBench Press 5RM13-06-2014 @ 19:43 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Bench Press
90kg x 3
102.5kg x 3
115kg x 5 = PB, long overdue!

Wider grip w/pause
90kg x 9
90kg x 8
90kg x 8

Spoto Press
60kg x 10
60kg x 10
60kg x 10

Incline Flys
15kg x 10
15kg x 10
15kg x 10

Pec Dec
2 sets of 8-12, weight drop on 2nd set, had a weird craving to hit the pec deck haha

^= Biggest Chest Pump ever

Bench going decent lately, every plus set has been a PR since I restarted 5/3/1 except one. 120kg for 1+ on Tuesday...aiming for a triple
mrbeigeIcon...14-06-2014 @ 08:07 
Avatar
I was being a spaz!
Member 2961, 1580 posts
SQ 195, BP 120, DL 255
570.0 kgs @ 93kgs UnEq
That's a lot of squatting dude, fair play. Seems to be working well. Solid work
adreed94IconOHP - 5RM15-06-2014 @ 16:38 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Thanks man! was definitely an experience and seems to have yielded some solid gains. Will most likely get back on it in the future sometime.

OHP
52.5kg x 5
60kg x 3
67.5kg x 5 = PB
52.5kg x 10
52.5kg x 10
52.5kg x 10

Barbell Rows
60kg x 10
80kg x 6
80kg x 6
80kg x 6

Dumbbell Rows
52.5kg x 4
52.5kg x 5
52.5kg x 5

Pull-ups
BW x 8
BW x 8
BW x 8

Cable Rows
Full Stack x 15
Full Stack x 15
Full Stack x 15

Dumbbell Curls
25kg x 3
20kg x 8
15kg x 10

Cable Curls
x10
x10
x20
adreed94Icon...16-06-2014 @ 01:40 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Coming to the end of week 3 on my current lower body program. I initially entered my squat max as 150kg when in reality it is 155kg. I did this on purpose just to ease into it and be a bit conservative to ensure I hit all my numbers going forward. Tomorrow is scheduled to be just one set at 132.5kg x 4-6 reps however I am going to up my entered max to 155kg from now till the end. So tomorrow is now 137.5kg x 4-6reps. I am also increasing my entered deadlift max of 195kg to 200kg.
adreed94IconBack Squat 5RM16-06-2014 @ 16:43 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat
137.5kg x 5 = PB, target rep range was 4-6
3rd rep was dodgy, lost a bit of balance which led to a very slow rep. Made good use of the stretch reflex at the bottom of the squat to finish with 5 reps..v.happy

SLD's
130kg x 8

+Some shrugs with 60kgs
adreed94IconBench Press 5RM17-06-2014 @ 17:49 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Bench Press
95kg x 5
107.5kg x 3
120kg x 5 = PB, BOOOOOM!, 115kgx5 to 120kgx5 in a couple days...I will take it. Bench is most definitely on the move (about time), 140kg will be mine in no time.

W/Slingshot
120kg x 1
130kg x 1
140kg x 2 = PB
142.5kg x 2 = PB

Wider grip with pause
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3

Incline barbell press
60kg x 8
70kg x 8
75kg x 8
70kg x 8
60kg x 5-5-5-5 = 20

Tricep Pushdown
no.4 x 10
no.5 x 10
no.6 x 10
no.6 x 10
no.7 x 10

Face pulls
no.4 x 10
no.6 x 10
no.8 x 10
no.8 x 10
no.8 x 10

Rear Delt Flys
6kg x 10
6kg x 10
6kg x 10
adreed94Icon...19-06-2014 @ 17:04 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Yesturday - 18/06/2014, Back n Bi's

Weighted Pull-ups
BW+20kg x 3,3,3,3,3
BW+10kg x 6,6,6
BW x 8,9,8

Single Arm T-Bar Rows
20kg x 12
30kg x 12
32.5kg x 12

Pulldowns
70kg x 10
70kg x 10
70kg x 10
40kg x 12

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

EZ bar curls
x8
x8
x8

Hammer Curls
15kg x manyxmany

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