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Adams Training Journal - Daily Squating

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adreed94IconBack Squat 3RM19-06-2014 @ 17:07 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Squats
137.5kg x 3
140kg x 3 = PB
142.5kg x 3 = PB

Paused Deadlifts
142.5kg x 6
122.5kg x 6

Clean Pulls, ?x?
Snatch Pulls, ?x?

Single Leg Hamstring Curls
30kg x 8
30kg x 8
30kg x 8
adreed94IconBench Press 7RM21-06-2014 @ 17:55 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 25.06.2014 @ 21:52 PM by adreed94
Just realised I didn't do my OHP workout on Thursday, not a big deal though. Will just do it on my next scheduled push day which is Tuesday the 24th.

Got pretty burnt at the races yesterday and was running of about 2 hours sleep, eating was very poor. Got in about 12 hours sleep today however, woke up and had 2 scoops of C4 then headed to the gym. Performance was fine, just glad it wasn't squats. Might have hit 8 reps on my 5+ set but 7 is still a PB so I will take 7.

Bench Press
85kg x 5
97.5kg x 5
110kg x 7 = PB, might have been 8 reps but I lost count, most definitely got at least 7 though.

Wider Grip W/pause
85kg x 10
85kg x 10
85kg x 10

Spoto Press
62.5kg x 10
62.5kg x 10
62.5kg x 10

Tricep Pushdowns
no.6 x 8,8,8,10
adreed94IconBack Squat 2RM + Deadlift 1RM22-06-2014 @ 16:34 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat
142.5kg x 3
147.5kg x 2 = PB, (target = 1-2), squats felt pretty snappy today, wasn't expecting that.

Deadlift
140kg x 1
160kg x 1
182.5kg x 3
192.5kg x 1 = PB, (was meant to be 190kg x 1-2) however I thought why not add 2.5kg to the bar and pull a PB. I got it but I nearly went to snap city, couldn't have been an uglier rep.

Clean Pulls (with oly shoes)
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2, bar speed felt great on the first couple sets, cleaning this should be no problem when I get back into abit of oly lifting later this year.

Front Squats
60kg x 2
60kg x 2
60kg x 2
60kg x 2
60kg x 2
adreed94Icon...23-06-2014 @ 20:17 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 25.06.2014 @ 21:50 PM by adreed94
Moved OHP forward to Monday instead of Tuesday and will also move bench from thurs to wed to free up Thursday for my final squat workout of my current program.

OHP
47.5kg x 5
55kg x 5
62.5kg x 9, 10 was the target for a PB but I'm happy with 9. Also pretty sure my home weights aren't calibrated accurately as OHP seems to feel slightly lighter at home possibly.
47.5kg x 13
47.5kg x 13
47.5kg x 13

Cable Raises
Lateral
x8
x8
x8
Rear
x8
x8
x8

+ 2-3 hours of tennis, then 1 mile run home....knackered!
adreed94Icon...24-06-2014 @ 20:47 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Pull-ups (kipping)
BW x 17
BW x 20
BW x 16
adreed94IconBench Press 6RM25-06-2014 @ 14:47 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 26.06.2014 @ 19:05 PM by adreed94
Bench
90kg x 3
105kg x 3
117.5kg x 6 = PB, Bench really couldn't be going better!

Wider grip w/pause
90kg x 10
90kg x 8 + 2 normal reps = 10
90kg x 10

Spoto Press with wider grip, +speed
67.5kg x 10
67.5kg x 10
67.5kg x 10

Tricep Pushdowns
no.4 x 10
no.5 x 10
no.6 x 10
no.7 x 10
no.8 x 10
no.10 x 10
no.12 x 10, no.6 x 10 drop set

About to go play tennis, probs for like 2 hours..might not be the best idea the day before my last squat workout of my current program (150kg x 1-4)
adreed94Icon...26-06-2014 @ 19:10 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 05.07.2014 @ 00:49 AM by adreed94
Squat
120kg x 1
140kg x 1
160kg x 1 = FAIL, decided against 150x1-4 and tried for a 5kg PB, didnt happen

Decided to warm back up to the original 150kgx1-4 set...
120kg x 1
140kg x 1, really slow so stopped there

80kg x?x?

Deadlifts
140kg x 4
140kg x 4
140kg x 4

Barbell Rows
60kg x 8

Dumbbell Curls
25kg x 4
25kg x 4
25kg x 4

Dumbbell Rows
42.5kg x 4

After the squat fail the whole session turned into sort of a deload workout. Decided to start doing wendler for squat starting on saturday at 120kg x 5+. Will be doing wendler 5/3/1 rep scheme for all the major lifts.
adreed94IconOHP - 8RM27-06-2014 @ 19:58 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 27.06.2014 @ 20:01 PM by adreed94
@Home
OHP
50kg x 3
57.5kg x 3
65kg x 8 = PB
50kg x 13
50kg x 13
50kg x 13, last 3 sets with 50kg were killer!

Rear Delt Flys with 5kg + 1.25kg plates each hand
6.25kg x 12
6.25kg x 12
6.25kg x 12
adreed94IconBack Squat 10RM28-06-2014 @ 17:40 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat
92.5kg x 5
107.5kg x 5
120kg x 10 = PB, last time I did wendler for squat I finished on 120kg x 6, looks like I have made some gains! 120x10 also equates to a 160kg 1RM which I defo have in me.
92.5kg x 10
92.5kg x 10
92.5kg x 10

Front Squat
70kg x 10
70kg x 10

Decided to apply the wendler format to my pulldowns/pullups aswell. I used my 1RM weighted pull-up so BW+32.5kg = 120kg approx and entered that into wendler.
So...
Pull-downs
70kg x 5
80kg x 5
90kg x 10 = PB, was told to do 92.5kg but the pull-down machine goes up in 5kg increments so I will adjust my numbers accordingly. The machines max weight is 100kg so when required to go above 100kg I shall do the equivalent as a weighted pull-up.
70kg x 10
70kg x 10
70kg x 10
70kg x 10
70kg x 10

Dumbbell Curl
30kg x 1 = PB, big curling gains

Cable Curls
No.8 x 8
No.8 x 10
No.8 x 10
No.8 x 10
No.8 x 10

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

Very happy with this session, onto my 122.5kg x 1+ bench tomorrow!
adreed94IconBench Press 3RM29-06-2014 @ 16:27 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Bench Press
100kg x 2, was meant to be 97.5kg but 100kg is much easier to load, also just realised it was meant to be 5 reps, (thought it was 3, then took 1 off due to adding 2.5kg)
110kg x 3
122.5kg x 3 = PB, strength was down about 10% today, probably due to not long being awake and not eating anything so not worried. Attempted a 4th rep but failed it half way up. 125kg x 1+ in just under 2 weeks time, confident I will get at least 3, 4 will be my aim though.

Wider grip with pause
112.5kg x 3
112.5kg x 3
112.5kg x 3
112.5kg x 3
112.5kg x 3

Incline Barbell Press
75kg x 8
75kg x 8
75kg x 8
adreed94IconDeadlift 5RM30-06-2014 @ 21:54 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Deadlifts, not doing wendler template for deads, doing my own program.
170kg x 5
172.5kg x 5 = PB
175kg x 5 = PB

Paused Deadlifts
140kg x 3
140kg x 3

Shrugs
100kg x 8
100kg x 8

Pulldowns
75kg x 3
85kg x 3
95kg x 9 = PB
75kg x 8
75kg x 8
75kg x 8
75kg x 8
75kg x 8

Dumbbell Shrugs
32.5kg x 8
32.5kg x 8

Dumbbell Curls
22.5kg x 6
22.5kg x 6
15kg x 8

Preachers, for dat pump
?x?
adreed94IconOHP - 4RM01-07-2014 @ 21:03 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
@Home
OHP - (1+)
55kg x 3, was meant to be 5...not a big deal
62.5kg x 3
70kg x 4 = PB
55kg x 8
55kg x 8
55kg x 8

Kept it to a minimum today and also decided to workout at home. Have the worst lower back doms ever from yesturdays deadlifts, so the workout was pretty painful to say the least. Really hope its better for squats tomorrow!
adreed94Icon...02-07-2014 @ 19:43 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat
100kg x 3
115kg x 3, then decided to call it a day and squat tomorrow instead. Lower back wasn't recovered enough
adreed94IconBack Squat 7RM03-07-2014 @ 17:34 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat
100kg x 3
115kg x 3
127.5kg x 7 = PB
100kg x 8
100kg x 8
100kg x 8
Lower back was still a bit sore but not enough to stop me squatting again.

Front Squat
75kg x 8
75kg x 8

Pulldowns
80kg x 3
90kg x 3
100kg x 7 = PB
80kg x 7
80kg x 7
80kg x 7
80kg x 7
80kg x 7

Dumbbell Curls
25kg x 4
20kg x 6
20kg x 6
15kg x 6
15kg x 6
10kg x 10

+ 2 hours of tennis
adreed94IconBench Press 7RM04-07-2014 @ 14:23 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Bench Press
85kg x 5
100kg x 5
112.5kg x 7 = PB

Paused and wider grip
85kg x 10
85kg x 10
85kg x 10

Spoto Press
65kg x 10, normal grip
65kg x 10, wider grip

Tricep Pushdowns
No.6 x 10
No.6 x 10
No.6 x 10

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