Adams Training Journal - Daily Squating

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adreed94		OHP - 13RM	03-08-2014 @ 17:49
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Post Edited: 03.08.2014 @ 17:50 PM by adreed94 OHP - 3+ @Home 45kg x 5 50kg x 5 57.5kg x 13 = PB 45kg x 15 45kg x 15 45kg x 15 100 Dips for Time ............................. + About 2 hours of tennis
adreed94		Rest day...kind of	04-08-2014 @ 19:47
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	(20min AMRAP) 'Cindy', what a b**ch 5 Pull-ups 10 Push-ups 15 Air Squats = 19 rounds + 3 Pull-ups Was my planned rest day today but I decided to do some conditioning work, however after having done nearly 300 air squats it might not have been the best idea as I have squats tomorrow...happy with my performance though. Bring on squats!
adreed94		Back Squat 11RM + Pull-up 1RM	06-08-2014 @ 20:23
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Had to take an actual rest day yesterday as my legs were clearly not recovered enough to squat after those 300 air squats. Today Back Squat - 3+ 92.5kg x 3 105kg x 3 117.5kg x 11 = PB 105kg x 8 105kg x 8 92.5kg x 10 92.5kg x 10 Front Squats 72.5kg x 10 72.5kg x 10 Hammy Curls 40kg x 12,12,12 Quad Extensions 40kg x 12,12,12 Weighted Pull-ups BW+10kg x 1 BW+25kg x 1 BW+35kg x 1 = PB BW+37.5kg x 1 = PB, just about got it? BW+25kg x 3 BW+20kg x 3 BW+20kg x 3 BW+20kg x 3 BW+20kg x 3 BW+20kg x 3 BW x 8 BW x 8 BW x 8, looking back that was quite a lot of pull-up volume aha, plan on doing fran tomorrow as well so we shall see how that goes Dumbbell Curls 20kg x 6 20kg x 6, hammer curls 20kg x 6, 20kg x 6, hammer curls 20kg x 6 20kg x 6, hammer curls 10kg x 10 10kg x 10, hammer curls 10kg x 10 10kg x 10, hammer curls 10kg x 10 10kg x 10, hammer curls All in all good session, felt like I had been away from the gym too long. These wendler squat sessions will keep being tough but knowing exactly how many reps I need for a rep PB keep me in the right frame of mind, plus my previous cycle of bench and OHP has given me huge confidence in this program. Bench tomorrow with a plus set of 102.5kg x 3+, need a minimum of 12 reps for a rep PB.
adreed94		Bench Press 12RM	07-08-2014 @ 17:20
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Post Edited: 07.08.2014 @ 21:40 PM by adreed94 Bench Press - 3+ 80kg x 5, meant to have been 3 92.5kg x 3 102.5kg x 12 = PB, this comes out as a projected 1RM of 147kg! (although I no I most likely couldn't hit it), this is definitely the most I have been projected in the 3 months I have done wendler for bench. W/Slingshot 100kg x 1 120kg x 8 = PB 122.5kg x 8 = PB AGAIN Wider grip bench w/pause 80kg x 10 80kg x 10 80kg x 10 Spoto Press, normal grip 65kg x 10 65kg x 10 Incline Dumbbell Flies 20kg x 8 20kg x 8 20kg x 8 ....................... 2nd Session Fran, 21-15-9 Thrusters Pull-ups Big PB!
adreed94		Deadlift 11RM	08-08-2014 @ 21:30
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Deadlift 115kg x 3 130kg x 3 147.5kg x 11 = PB debating whether or not to go back to TnG deads, these plus sets with dead stop reps are taking ages. Todays took just over 2 minutes I think? So arguably not a legit 11RM. May just transition back to TnG reps on the plus set only. 130kg x 10, TnG 130kg x 10, TnG 115kg x 10, TnG Pendlay Rows 50kg x 5 70kg x 1 50kg x 5, sacked these off Dumbbell Rows 45kg x 5 45kg x 5 45kg x 5 5 x 500m Rowing Intervals, with 2:30min rest between intervals 1) 1:40.6 2) 1:42.7 3) 1:45.6 4) 1:46.7 5) 1:42.2 Total Time = 8:37.9 ............... Then played tennis for just under 2 hours
adreed94		OHP 12RM	09-08-2014 @ 19:11
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	OHP - 1+ @Home 47.5kg x 5 55kg x 3 60kg x 12 = PB Huge progression on my OHP since using my slightly modified wendler program. Here is my progression on any sets I have used 60kg for my plus rep set over the past 3 months. 04/05/2014 - 60kg x 6 13/05/2014 - 60kg x 8 27/05/2014 - 60kg x 9 05/06/2014 - 60kg x 10 09/08/2014 - 60kg x 12 Back to todays session.. 47.5kg x 13 47.5kg x 13 47.5kg x 13 + 100 push-ups for time, PB'ed .............................. 2nd Session Rear Delt Flies 7.5kg x 8 7.5kg x 8 7.5kg x 8 12-9-6-3-6-9-12 - Burpees - Toes-2-Bar
adreed94		Back Squat 9RM	11-08-2014 @ 19:00
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Back Squat - 1+ 100kg x 4 (meant to be 97.5kg x 5, but used 100kg for ease) 112.5kg x 3 125kg x 9 = PB 112.5kg x 8 112.5kg x 8 97.5kg x 10 97.5kg x 10 Front Squats 77.5kg x 8 77.5kg x 8 Dumbbell Curls 20kg x 6 20kg x 6 20kg x 6 20kg x 6 20kg x 6 Cable Curls No.8 x 10 No.8 x 10 No.8 x 10 No.8 x 10 No.8 x 10 Cable Hammer Curls No.6 x 12 No.6 x 12 No.6 x 12 No.6 x 12 No.6 x 12 .............................
adreed94		Bench Press 8RM	12-08-2014 @ 18:26
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Post Edited: 12.08.2014 @ 22:39 PM by adreed94 Bench Press - 1+ 87.5kg x 5 100kg x 2, (was meant to be 97.5kg x 3) 110kg x 8 = PB Paused and wider grip 100kg x 5 100kg x 5 100kg x 5 Back to normal grip and no pause 87.5kg x 10 Spoto Press 67.5kg x 10, normal grip 67.5kg x 10, normal grip Incline Dumbbell Press 37.5kg x 6 30kg x 8 30kg x 8 30kg x 8 Incline Dumbbell Flies 12.5kg x 8 12.5kg x 8 12.5kg x 8 ....................... 2nd Session - 7min Burpee AMRAP = 101, PB (+3 reps on previous best) 5/10 minute rest...then 5 Minute AMRAP (1/4 of cindy) - 5 Pull-ups - 10 Push-ups - 15 Air Squats = 6 rounds + 2 Pull-ups, PB (+15 reps on previous best)
adreed94		Deadlift 10RM	13-08-2014 @ 21:52
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Deadlifts - 1+ 140kg x 1 155kg x 10 = PB, all sets where done TnG, will probably continue this going into future workouts. Definitely builds my strength in the pull better imo and I can tell I have lost a bit of strength since I started doing dead stop reps. 137.5kg x 10 137.5kg x 10 122.5kg x 12 Dumbbell Rows, went light today and got some more reps in 30kg x 12 30kg x 12 30kg x 12 Cable Rows (Full Stack x 10) x 3 Dumbbell Curls 20kg x 5 20kg x 5 12.5kg x something x something .......................... 2nd Session 21-15-9 - Hang Power Clean @45kg - Pull-ups
adreed94		OHP 14RM	14-08-2014 @ 18:11
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	OHP - 5+ @Home 42.5kg x 5 50kg x 5 57.5kg x 14 = PB 42.5kg x 16 42.5kg x 16 42.5kg x 16 100 dips for time, PB'ed Some delt flies with 5kg plates 12-9-6-3-6-9-12 - Burpees - Toes-2-Bar, PB on this aswell
adreed94		Back Squat 12RM	16-08-2014 @ 17:47
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Post Edited: 16.08.2014 @ 21:12 PM by adreed94 Yesturday - 15/08/2014 Play a couple hours of tennis, on my rest day. Today - 16/08/2014 Back Squats - 5+ (70kg x 3) x 2 100kg x 2 115kg x 12= PB, squats felt decent today, happy with my sets, maybe should have hit 1 more rep to reach 13 but 12 is still a rep PB lift so w/e. 102.5kg x 10 102.5kg x 10 87.5kg x 12 87.5kg x 12 Front Squats 67.5kg x 12 67.5kg x 12 Hammy Curl 50kg x 10 60kg x 10 60kg x 10 60kg x 10 60kg x 10 Quad Extensions 50kg x 10 65kg x 10 65kg x 10 65kg x 10 65kg x 10 ............................ 2nd Session Pull-ups BW+11kg x 7 BW+11kg x 7 BW+11kg x 7 BW+6kg x 9 BW+6kg x 9 BW+6kg x 9 BW x 10 BW x 8 EZ bar curls (+4kg due to bar weight) 14kg x 6 24kg x 6 29kg x 6 34kg x 6 39kg x 6 44kg x 6 34kg x 11 24kg x 15 14kg x 30 Hanging leg raises x 10 x 10 x 10 x 10 x 10, toes-2-bar x 10
adreed94		Bench Press 13RM	17-08-2014 @ 15:01
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Post Edited: 27.08.2014 @ 18:42 PM by adreed94 Bench Press - 5+ 77.5kg x 5 87.5kg x 5 100kg x 13 = PB, anyone benched around the same amount of reps for 100kg and gone for a 1RM around the same time? Would be interested to see peoples 1RM on the bench compared to what they could/can do at 100kg for reps. Cheers Paused and wider grip bench 77.5kg x 13 77.5kg x 10,3 77.5kg x 9,4 Spoto Press - used my normal bench grip 65kg x 10 65kg x 10 Close grip Bench 60kg x 10 Chest Press Machine About 5 sets at varying weights .......................... 2nd Session Fran 21-15-9 Thrusters Pull-ups, PB 10 minute rest then, '14.1' 10min AMRAP 30 DU's 15 G-2-O (35kg), PB (+32reps on old best)
adreed94		Deadlift 15RM	18-08-2014 @ 21:15
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Deadlifts - 5+ 100kg x 2 120kg x 3 142.5kg x 15 = PB 125kg x 12 125kg x 12 110kg x 12 Dumbbell Rows 32.5kg x 15 32.5kg x 15 32.5kg x 15 Pull-downs (60kg x 8) x 3 (40kg x 10) x 3 Cable Curls many x many = bicep gains ............................... Knees to chest 5 x 5 5 x 5, 50 reps total.
adreed94		...	19-08-2014 @ 20:14
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	OHP - 3+ @Home 47.5kg x 3 52.5kg x 3 60kg x 12 52.5kg x 8 52.5kg x 8 47.5kg x 12 47.5kg x 12 100 pushups for time, pb 12-9-6-3-6-9-12 - Burpees - Toes-2-Bar, pb
adreed94		Back Squat 10RM	21-08-2014 @ 17:31
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Back Squats - 3+ 100kg x 1 110kg x 1 122.5kg x 10 = PB 110kg x 9 110kg x 9 95kg x 11 95kg x 11 Front Squats 75kg x 10 75kg x 12 Leg Extensions x8 x8 x8 Walking Lunges with 12.5kg and 22.5kg dumbbells (dumbbell each hand) 12.5kg x 8 12.5kg x 8 22.5kg x 8 22.5kg x 8 Single leg leg press couple light sets x 15 Decline Sit-up x10 x10 x10 x20 x20 Leg Extensions single leg, 10 reps per set..6 sets none stop x12 last set double leg.

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