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Adams Training Journal - Daily Squating

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adreed94IconDeadlift 5RM05-07-2014 @ 18:01 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 05.07.2014 @ 22:25 PM by adreed94
Deadlift
175kg x 5
177.5kg x 5 = PB
180kg x 5 = PB

Clean Pulls
100kg x 4
100kg x 4

Pulldowns
70kg x 5
80kg x 5
95kg x 10
(Chance of Attachment)
70kg x 11
70kg x 11
70kg x 11

Cable Curls
No.5 x 10
No.8 x 10
No.8 x 10
No.8 x 7,7,7(21's)
No.5 x 7,7,7(21's)

Hammer Curls
15kg x 10
10kg x 10

And just about to play tennis, probs for 2 hours.
V.happy with deadlifts! Will force myself to have a day off tomorrow most likely, although it is OHP day next and that's the one day I can do at home. Might go and watch the S.W BPU qualifier at my gym in the morn (which I probably should be competing at, would be a T3 18-19 and could easily qualify for the British champs and take some records), then back for the wimby final around lunch. Training going well at the moment!
adreed94Icon...07-07-2014 @ 19:06 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
OHP
50kg x 5
57.5kg x 5
65kg x 9 = PB
50kg x 14
50kg x 14
50kg x 14

Lateral Raises w/5kg plates
5kg x 8
5kg x 10

Rear Delt Flys
5kg x 10
5kg x 10
adreed94Icon...07-07-2014 @ 19:49 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
I will no longer be following wendler 5/3/1 for squats..(only lasted 2 workouts, 2 PRs tho) nor will I continue with my own deadlift program. Instead I will be following the program, (both ebook and excel spreadsheet calculator are free downloads) published on this site by the guy who designed it, Izzy, http://www.powerliftingtowin.com/

I will be starting it right from the start at PNP1 with my first workout being tomorrow. Going to be starting squats at 120kg, and deads at 150kg, (these will increase v.quick). Bench and OHP will remain on a wendler 5/3/1 style template as its been going great for the past 2 months.
adreed94IconThe start of PNP108-07-2014 @ 15:57 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 10.07.2014 @ 16:48 PM by adreed94
Back Squat
120kg x 6 @RPE9
120kg x 6 @RPE9

Deadlift
150kg x 6 @RPE9 (Dead Stop Reps)

Pulldowns
75kg x 3
85kg x 3
100kg x 8 = PB
75kg x 9
75kg x 9
75kg x 9
40kg x 12
40kg x 12

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

Hammer Curls
15kg x 10
15kg x 10
adreed94IconBench Press 1RM!!!!!09-07-2014 @ 16:12 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
120kg x 3+ was today's scheduled lift which I did for a minimum after I attempted a new 1RM, was tired of being on 127.5kg for so long (10 months) and knew I had some wendler benching gains to cash in.

Bench Press
100kg x 1
120kg x 1
132.5kg x 1 = PB!! have another 2.5-5kg in me for sure. Happy
120kg x 3

Wider Grip w/pause
92.5kg x 8
92.5kg x 8
92.5kg x 8

Spoto Press
60kg x 10, close grip
60kg x 15, 5 wide grip /5 normal grip / 5 close grip
JackRevansIcon...09-07-2014 @ 16:25 
Avatar
'There was also a sausage in my mouth.'
Member 2477, 16232 posts
SQ 185, BP 130, DL 250
565.0 kgs @ 81kgs UnEq
good lid
adreed94Icon...10-07-2014 @ 16:48 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Cheers mate, catching up with my back squat again though haha. Need to do something about that

Back Squat
125kg x 5 @RPE 9
125kg x 5 @RPE 8, increased my speed on the eccentric, made I alot easier..need to remember to continue this.

Deadlift
155kg x 6 @RPE 7.5 (Dead Stop Reps) Easy.

Pulldowns
70kg x 5
80kg x 3

Pullups
BW+15kg x 6
BW x 8, normal grip
BW x 8, side
BW x 8, reverse

Dumbbell Rows
32.5kg x 10
32.5kg x 10

Cable Curls
No.8 x 12
No.8 x 10
No.6 x 12
No.6 x 10
adreed94IconOHP - 6RM11-07-2014 @ 14:37 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
OHP
52.5kg x 3
60kg x 3
67.5kg x 6 = PB

Push Press, original plan was to work up to a 5kg PB @105kg.
60kg x 2
75kg x 1, wasnt feeling it so stopped here.

OHP
52.5kg x 11
52.5kg x 11
52.5kg x 11

Cable Flys
x8, Lateral
x8
.
x8, Rear
x8

Face Pulls
x12
x6
adreed94Icon...12-07-2014 @ 16:31 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat
127.5kg x 5 @RPE 9
127.5kg x 5 @RPE 8.5, squats feeling weak like usual...

Deadlift
160kg x 5 @RPE 8.5, could have done 1 more and hit an RPE 9, but I want to slow down the progression a bit, plus I'm not taking 2 days rest like the program suggests. I am only taking 1 in order to get back on the same schedule as my mate.

Barbell Curls
20kg x 10
20kg x 15
20kg x 15
20kg x 15
20kg x 15
20kg x5,5,5,5

Limited my usual back off work due to the decreased rest I will get over the next couple days, still had to get the bi's in though! Bench tomorrow, 125kg x 1+.
adreed94IconBench Press 3RM13-07-2014 @ 16:25 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 13.07.2014 @ 16:26 PM by adreed94
Bench Press
100kg x 2
110kg x 2
125kg x 3 = PB, a bit messy but Ill take it

Wider Grip with Pause
115kg x 3
115kg x 3
115kg x 3
115kg x 3
115kg x 3, these were hard!

Incline Bench Press
75kg x 8
75kg x 8
80kg x 7, failed on the 8th

Tricep Pushdowns
No.6 x 8
No.6 x 8

Tricep Something else
No.6 x 8
No.6 x 8

Tricep Pushdowns
No.8 x 8
No.8 x 8
No.12 x 8
No.12 x 8

Tricep Kickbacks
10kg x 10
10kg x 10
10kg x 10
adreed94Icon...14-07-2014 @ 17:17 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat
130kg x 5 @RPE 9
130kg x 5 @RPE 9

Deadlift
162.5kg x 5 @RPE8

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

Pulldowns, V-Grip Attachment
70kg x 8
70kg x 8
70kg x 8

Cable Curls
No.8 x 12
No.8 x 10
No.8 x 8
No.6 x 10
No.6 x 10
No.6 x 10
adreed94IconOHP - 15RM16-07-2014 @ 19:23 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 18.07.2014 @ 17:44 PM by adreed94
From now on, all big lifts will be done under my modified wendler 5/3/1 format. NO CHANGING PROGRAMS!!

All lifts reset

OHP - 5+
40kg x 5
45kg x 5
52.5kg x 15 = PB
40kg x 15
40kg x 15
40kg x 15?, cheated towards the end

Rear Delt Flys w/5kg plate
5kg x 10
5kg x 10
5kg x 10
adreed94IconBack Squat 11RM17-07-2014 @ 17:47 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 18.07.2014 @ 15:21 PM by adreed94
Back Squat - 5+
82.5kg x 5
100kg x 2
107.5kg x 11 = PB, gym was extremely hot, could have got more but it was the minimum needed for a PB so doesn't really matter.
82.5kg x 10
82.5kg x 10
82.5kg x 10

Front Squat
62.5kg x 10
62.5kg x 10

Leg Extensions
40kg x 12
40kg x 12
40kg x 12

Hammy Curls
40kg x 12
40kg x 12
40kg x 12

Did 2 sets of 8 BW pull-ups but stopped. I will do some properly later today.

PM sesh
Weighted Pull-ups
BW+5kg x 5
BW+5kg x 5
BW+5kg x 5
BW+5kg x 5
BW+5kg x 5
BW x 8
BW x 8
BW x 8
adreed94IconBench Press 13RM18-07-2014 @ 15:23 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 18.07.2014 @ 17:42 PM by adreed94
Bench Press - 5+
72.5kg x 5
85kg x 5
95kg x 13 = PB

Wider Grip and Paused
72.5kg x 13
72.5kg x 13
72.5kg x 13

Spoto Press
60kg x 9, Normal Grip
60kg x 8, Wider Grip

Dumbbell Curls
22.5kg x 6
22.5kg x 6
22.5kg x 6
22.5kg x 6
22.5kg x 6
15kg x 10
10kg x 10
adreed94IconDeadlift 12RM19-07-2014 @ 17:30 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 19.07.2014 @ 17:34 PM by adreed94
Deadlifts - 5+
102.5kg x 5
117.5kg x 5
135kg x 12 = PB
117.5kg x 8
117.5kg x 8
102.5kg x 10

Pendlay Rows - 5+
52.5kg x 5
60kg x 5
70kg x 10
52.5kg x 10
52.5kg x 10
52.5kg x 10

Hanging Knee Raises, (knees to chest)
x10
x10
x10
x10
x10

Shrugs
60kg x 15
60kg x 15
60kg x 15
60kg x 15
60kg x 15

Mixed the knee raises and shrugs together at the start of my back-off sets for pendlay rows. Looking forward to progressing the weights in the coming sessions!

+ran home

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