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Adams Training Journal - Daily Squating

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adreed94IconOHP - 1RM + 12RM20-07-2014 @ 16:36 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Decided to attempt a new 1RM today, last 1RM (75kg) was done around Easter time earlier this year I think?

OHP - 3+
60kg x 1
70kg x 1
80kg x 1 = PB
55kg x 12 = PB
42.5kg x 14
42.5kg x 14
42.5kg x 14, last couple reps on this set were bloody hard.

Very happy with 80kg, I would say the previous 2.5 months of wendler has increased my OHP 1RM from 70/72.5kg --> 80kg. So hopefully 85kg will go up towards the end of this new wendler cycle, then onto 90kg by end of year. Happy
adreed94IconBack Squat 13RM21-07-2014 @ 22:40 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat - 3+
87.5kg x 3
100kg x 3
112.5kg x 13 = PB
100kg x 6, paused
100kg x 6, paused
87.5kg x 10, paused

Front Squats
67.5kg x 10
67.5kg x 10

Pull-ups
BW+15kg x 3
BW+20kg x 3
BW+22.5kg x 3
BW+25kg x 3, PB triple...should be good for around a 35kg 1RM pull.
BW+10kg x 10, last 2 were kipped
BW x 8, 4 L-sits, 4 Knee's raised
BW x 8, 4 L-sits, 4 Knee's raised
BW x 10

Dumbbell Curls
22.5kg x 2
32.5kg x 1 = PB

Cable Curls
Pyramid up and down in weight x s**tload

Hammer Cable Curls
Same as above.
adreed94IconBench Press 11RM22-07-2014 @ 22:02 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 22.07.2014 @ 22:02 PM by adreed94
Bench - 3+
100kg x 1
120kg x 1
135kg x F
102.5kg x 11 = PB

Paused and wider grip
80kg x 12
80kg x 12
80kg x 12

Spoto Press, wider grip
62.5kg x 10
62.5kg x 10

+Some light tricep pushdowns

+Face Pulls
no.? x 12,12,12
adreed94Icon...24-07-2014 @ 22:28 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 30.07.2014 @ 19:03 PM by adreed94
.
adreed94IconDeadlift 12RM24-07-2014 @ 22:28 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 25.07.2014 @ 14:02 PM by adreed94
Deadlifts - 3+
110kg x 3
125kg x 3
142.5kg x 12 = PB
125kg x 8
125kg x 8
110kg x 10

Pendlay Rows - 3+
57.5kg x 3
65kg x 3
-Hanging Knee Raises x10
72.5kg x 10 = PB
-Hanging Knee Raises x10
57.5kg x 10
-Hanging Knee Raises x10
57.5kg x 10
-Hanging Knee Raises x10
57.5kg x 10
-Hanging Knee Raises x10

Sweating buckets! This heat is horrible to workout in
adreed94IconOHP - 12RM25-07-2014 @ 18:25 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 26.07.2014 @ 18:33 PM by adreed94
OHP - 1+ @Home
45kg x 5
52.5kg x 3
57.5kg x 12 = PB
45kg x 14
45kg x 14
45kg x 14
adreed94IconBack Squat26-07-2014 @ 18:32 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Back Squat - 1+
95kg x 5
107.5kg x 3
120kg x 8, have hit 10 before, wanted 10 or 11 reps. Ill blame it on the heat and not being fully recovered from deadlifts (probably could have done with another days rest) Also have to remember its the first 1+ workout of this cycle so 8 acceptable.
107.5kg x 6
107.5kg x 6
95kg x 10

Front Squats
75kg x 8
75kg x 8

Leg Extensions
50kg x 12
50kg x 12
50kg x 12

Pull-ups
BW x 5
BW x 5
BW x 5

Pull-downs
70kg x 8
70kg x 8
70kg x 8

Dumbbell Curls
22.5kg x 5
22.5kg x 5

Hammer Curls
22.5kg x 5
22.5kg x 5

Barbell Curls
15kg x 10
15kg x 10

Reverse Barbell Curls
15kg x 10
adreed94IconBench Press 10RM27-07-2014 @ 17:06 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 07.08.2014 @ 21:42 PM by adreed94
Bench Press - 1+
85kg x 5
95kg x 3
107.5kg x 10 = PB Very happy about this!
Last time hitting 107.5kg for a plus rep set was on the 7th of June where I got 107.5kg x 8 on a 5+ day.

Paused and wider grip
85kg x 10
85kg x 10
85kg x 7..racked..then another 3 = 10

Incline Barbell Press
80kg x 5, failed 6th rep
75kg x 5
75kg x 5

Incline Dumbbell Flies
15kg x 10
15kg x 10
15kg x 10

.........................

2nd Session

Fran, 21-15-9
Thrusters
Pull-ups
adreed94Icon...28-07-2014 @ 21:15 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
5 Minute AMRAP
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
adreed94IconDeadlift 10RM29-07-2014 @ 18:52 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 30.07.2014 @ 16:56 PM by adreed94
Deadlifts - 1+
120kg x 5
135kg x 3
150kg x 10 = PB, happy with 10 reps
135kg x 8
135kg x 8
117.5kg x 10

Pendlay Rows
60kg x 5
70kg x 3
77.5kg x 7
60kg x 10
60kg x 10
60kg x 10

2000m Row: 7:33.9

Rowing after deadlifts and pendlay rows is killer, especially with torn calluses on each hand.

..........................

2nd Session

20min AMRAP
400m run
50 SU's (will switch to DU's once I am more consistent)
15 knees to chest (will switch to toes-2-bar eventually)
adreed94IconOHP 13RM30-07-2014 @ 18:53 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 31.07.2014 @ 18:15 PM by adreed94
OHP - 5+ @Home
42.5kg x 5
47.5kg x 5
55kg x 13 = PB
42.5kg x 15
42.5kg x 15
42.5kg x 15

Front Raises
5kg x 10
5kg x 10
5kg x 10

Lateral Raises
5kg x 10
5kg x 10
5kg x 10

100 Pushups for Time, PB'ed Happy

Rear Delt Raises
5kg x 8
5kg x 8
5kg x 8
SawyersIcon...30-07-2014 @ 19:01 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq
Loads of progression, keep it up! Happy
adreed94IconBack Squat 14RM31-07-2014 @ 18:21 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 31.07.2014 @ 22:49 PM by adreed94
Back Squats - 5+
85kg x 5
97.5kg x 5
112.5kg x 14 = PB, wholly s**t nearly passed out, got to keep the PB's coming though!
97.5kg x 8
97.5kg x 8
85kg x 10
85kg x 10

Front Squats
65kg x 12
65kg x 12

Leg Extensions
60kg x 10
60kg x 10
60kg x 12

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

Incline Sit-ups
Set 1: w/5kg ball x 10 and BW x 10
Set 2: w/5kg ball x 10 and BW x 10
Set 3: w/5kg ball x 10 and BW x 10
Set 4: w/5kg ball x 10 and BW x 10
Set 5: w/5kg ball x 10 and BW x 10, 100 reps total

........................................

2nd Session

Weighted Pull-ups
BW+11kg x 8
BW+11kg x 6
BW+11kg x 6
BW+11kg x 6
BW+11kg x 6

Close grip Pull-ups, diff handles
BW x 8
BW x 8
BW x 8

Normal Grip (Overhand)
BW x 8
BW x 8

Under hand grip
BW x 8
BW x 8

Dumbbell/Hammer Curls
22kg x 5
22kg x 5
16kg x 10
16kg x 10
11kg x 16
11kg x 16
adreed94IconBench Press 13RM01-08-2014 @ 17:43 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 01.08.2014 @ 22:43 PM by adreed94
Bench Press
75kg x 5
87.5kg x 5
97.5kg x 13 = PB

Wider grip w/pause
75kg x 13
75kg x 13
75kg x 10,3

Spoto Press
62.5kg x 7,3, normal grip
62.5kg x 7,3, wider grip

Incline Dumbbell Flys
17.5kg x 10
17.5kg x 10
17.5kg x 10

Tricep Pushdowns
light x sets of 8

................................

2nd Session

7min Burpee AMRAP = 98 reps
adreed94IconDeadlift 13RM02-08-2014 @ 17:22 
Member 4678, 355 posts
SQ 180, BP 155, DL 200
535.0 kgs @ 82kgs UnEq
Post Edited: 03.08.2014 @ 17:48 PM by adreed94
Deadlift - 5+
105kg x 5
122.5kg x 5
137.5kg x 13 = PB
122.5kg x 10
105kg x 10, TnG

Pendlay Rows
55kg x 5
62.5kg x 5
70kg x 11

500m row x 1

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