Aleko's Training Log
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| alekothegreek |  | ... | 07-10-2013 @ 21:07 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | 07/10/13 bench 3x8 paused 82.5kg, 100kg 1x3, 70kg 1x14 incline db bench 3x10 26kg pull ups facepulls tricep extensions bench is slowly starting to feel better i think | ||
| alekothegreek | | ... | 08-10-2013 @ 19:47 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | 08/10/13 squats beltless doubles 110,115,120,130 triple,95 paused triple deadlift beltless 157.5kg 3x8 rdls 3x8 120kg power shrugs 130kg, 140kg sets of around 10 -20 reps holy hell deadlifts were hard this week. Squat and deads have been hard this second week back from holiday but felt great the first - maybe recovery or something. Anyway, onwards to next week | ||
| alekothegreek | | ... | 12-10-2013 @ 16:03 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | 11/10/13 squat beltless 110kg x2, 115kg 4x3 bench 5x5 95kg although spotter helped to early dont think i would have got the last rep then 70kg 3x10 various grips db row 40kg 4x12 guns good session, going to add in some extra squats on my second upper body day - feels like it helps with staying flexible | ||
| alekothegreek | | ... | 13-10-2013 @ 12:00 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | 13/10/13 squats with belt 132.5kg x6,5.122.5kg x2.60kg x10 ab roll outs 3x10 squats felt really heavy and s**te today, well not just today, over the last two weeks. couldnt get the reps. time to drop the weight | ||
| Peter_D | | ... | 14-10-2013 @ 18:25 |
Member 3681, 468 posts SQ 142.5, BP 112.5, DL 200455.0 kgs @ 83kgs UnEq | hey, if 3x8 deads is tough then emptying the tank with further RDLs might eat into your squats. But Im sure you can find someone who says the fix is to do more RDLs!!! | ||
| alekothegreek | | ... | 14-10-2013 @ 20:19 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | Peter_D said:hey, if 3x8 deads is tough then emptying the tank with further RDLs might eat into your squats. But Im sure you can find someone who says the fix is to do more RDLs!!! to be honest it doesnt feel like it does at all but i think since holiday maybe my body needs to get back into the routine of going to the gym regularly. Il see how deads go tomorrow but if they are hard as hell again il be dropping the weight too 14/10/13 bench paused 3x6 90kg , 100kg double, 102.5kg double, 60kg x around 15 pull ups +10kg 6,6,5, bw lots lat pulldowns 3x15 tricep extensions x lots bench felt okay today,fairly pleased with the paused double at 102.5kg but more work to be done | ||
| alekothegreek | | ... | 15-10-2013 @ 21:22 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | 15/10/13 beltless deadlift 3x6 165kg, 180x4 pause deadlifts 110kg 2x10,80kg x10 shrugs 160kg lots, 140kg,120kg yay deadlifts felt back to normal toonight! 180x4 beltless is some type of pb i suspect. also the pause deads were brutal! quite fun though, will do these again | ||
| alekothegreek | | ... | 18-10-2013 @ 22:17 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | 18/10/13 squat beltless singles 100,110,120,125,130, 3x3 110kg bench 95kg x5,97.5 x5,4,90kgx 8, 70kg 3x10 chest supported row 5x10 guns hips were niggling at bottom of squat again despite stretching and rolling. may switch to box squats for a while to see if i can do them pain free | ||
| alekothegreek | | ... | 20-10-2013 @ 11:33 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | 20/10/13 squat with belt singles 100,120,130, 140 double then 110 3x3, 70kg 2x5 lots of foam rolling my ass and some funky stretches with bands. took alot of pain out of my hips which was nice | ||
| Peter_D | | ... | 21-10-2013 @ 18:10 |
Member 3681, 468 posts SQ 142.5, BP 112.5, DL 200455.0 kgs @ 83kgs UnEq | bench is flying these days! My bench has been decimated from injury, but im determined to bench 8 days a week in November! | ||
| alekothegreek | | ... | 21-10-2013 @ 19:19 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | Peter_D said:bench is flying these days! My bench has been decimated from injury, but im determined to bench 8 days a week in November! really haha? my bench feels like it is just about back to where it was before holiday, benching 2x per week definitley helps how did you injure yourself? kickboxing? 21/10/13 Squats beltless fives 100,105,110,120, 125 triple bench paused 92.5kg x4,4,4,5. 70kg x12 dips bw 3x10 pull ups 8,8,8,6,5 squats were feeling awsome, no groin pain at all. bench was meh,ass was off the bench on just about all the reps. got 5 on the last set tho plan until xmas is frequent squats and bench.I doubt i could squat 160 right now. also lots of foam rollong and band stretches for hips 120 bench by xmas would be nice but probably quite ambitious | ||
| Peter_D | | ... | 22-10-2013 @ 19:05 |
Member 3681, 468 posts SQ 142.5, BP 112.5, DL 200455.0 kgs @ 83kgs UnEq | My shoulder is pretty fragile, done something to it from left hooks, but Im on the mend! 120kg is the dream! Find a training partner! Def helps for bench | ||
| alekothegreek | | ... | 22-10-2013 @ 21:08 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | Peter_D said:My shoulder is pretty fragile, done something to it from left hooks, but Im on the mend! 120kg is the dream! Find a training partner! Def helps for bench good your on the mend, time get get your lifts up for the xmas period! i never really train on my own anymore so always have a spot when i need one. 22/10/13 beltless deadlift 177.5kg 4x4 pause deads 130 x8, 120 2x8,110x10 rdl 110kg 2x10 power shrugs 130kg 2x15, 110 1x20 good session, beltless deadlifting strength is picking up. hopefully gains will excel for some glorious pbs my next cycle with belt | ||
| alekothegreek | | ... | 24-10-2013 @ 18:19 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | 24/10/13 beltless squats 100x3,110x3,120x3,125x3,130x2,100x3,105 2x3 | ||
| alekothegreek | | ... | 25-10-2013 @ 21:37 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | 25/20/13 bench 97.5kg 3x5 beltless squats 100x3,110x3,120x3,130x5,140x2,110 3x3,80kg 2x5 db bench 26kg 3x12,22kg 2x10 chest supported row 5x10 arms bench was okay, will focus on form after xmas i think, having big trouble keeping head and ass on the bench.happy with 3x5 at 97.5kg even though i barely got the last rep . squats were lovely today, rounded a bit on the second rep on 140 but very pleased overall. | ||
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