Aleko's Training Log
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| alekothegreek |  | ... | 09-12-2013 @ 20:26 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | yeah thanks it was good, if possible would like to push for a 170 squat before new year however shall see how it goes 09/12/13 paused bench 85kg x10,9,7,3 60kg x18 incline db press sets of 12 22kg, 20kg,18kg cable flys cable rows tricep extensions bench was fairly hard, wanted 3x10 at 85kg but didnt quite work out. getting beaten by 85kg is grim! | ||
| alekothegreek | | ... | 10-12-2013 @ 20:35 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | 10/12/13 beltless squat doubles 100,120,130 beltess deads 157.5kg 3x10 rdls 10 reps 120,110,110 pause deads 1x10 110 squats were fine,nothing too difficult. deads were tough but managed them, going to try and complete the last belted cycle i just finished beltless, pretty boring but hopefully will unleash frightening levels of gains | ||
| Peter_D | | ... | 11-12-2013 @ 20:24 |
Member 3681, 468 posts SQ 142.5, BP 112.5, DL 200455.0 kgs @ 83kgs UnEq | which was more glorious: updating your lift PBs or updating your weight?! Must be looking to squeeze out 5kg somewhere for 500kg before new year! | ||
| alekothegreek | | ... | 13-12-2013 @ 10:51 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | Peter_D said:which was more glorious: updating your lift PBs or updating your weight?! Must be looking to squeeze out 5kg somewhere for 500kg before new year! i would say the bw update wasn't as glorious because i definitley dont look like i should weigh 90kg!! also i think there could be a chance of a 170 squat which would take me to 500 so might try and get that  | ||
| alekothegreek | | ... | 13-12-2013 @ 16:58 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | 13/12/13 squat 60xfew,80x3,110x2,belt on 130x1,140x1,150x1,160x1,170xfail,170x1!pr bench touch and go 6x5 90kg db bench sets of 10 28kg,28kg,22kg,22kg chest supported row 5x10 arms got the 170, very pleased. Think it was one of the hardest reps ive ever done and was a real grinder. Definitley not a single kilo left in the tank on the squat. Also wasnt going to try it again after the fail but peer pressure won me over other than that bench was absolutley terrible today | ||
| EllD90 | | ... | 13-12-2013 @ 17:11 |
 Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Well done for the 500 total mate! Usually whenever I attempt a squat PB, I always fail it first attempt. | ||
| alekothegreek | | ... | 13-12-2013 @ 17:22 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | EllD90 said:Well done for the 500 total mate! Usually whenever I attempt a squat PB, I always fail it first attempt. cheers, ive been chasing the 500 total for a while and its awsome to get it just before the year end | ||
| drew | | ... | 13-12-2013 @ 17:23 |
 I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220530.0 kgs @ 78.8kgs UnEq | Boom boom pow | ||
| EllD90 | | ... | 13-12-2013 @ 17:40 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | alekothegreek said: cheers, ive been chasing the 500 total for a while and its awsome to get it just before the year end I'm in the same boat. Determined to get it! | ||
| alekothegreek | | ... | 15-12-2013 @ 15:38 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | 15/12/13 beltless pause squats 120x5,5,5,5 100kgx10 not paused, 80x10 sets on 120 paused were quite hard but should do me good, my paused squat is much weaker than regular bouncy squat | ||
| alekothegreek | | ... | 16-12-2013 @ 18:53 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | 16/12/13 paused bench 87.5kg x8,7, 85kgx7, 100kgx1 long pause - this rep was pretty hard db bench sets of 10 28kg,28kg,24,24,24 dips bw sets of ss pull ups cable rows 4x10 tricep extensions bench was okay today, the linear progression cycle is starting grind to a halt. I will keep on doing it until i can no longer get the required reps for at least 1 set. | ||
| drew | | ... | 17-12-2013 @ 04:03 |
I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220530.0 kgs @ 78.8kgs UnEq | id call it now i went from hitting all my numbers for 5 weeks, ending up on the last session doing 117/3 pb 117/3 equal pb 117/3 another equal pb 125/1 pb so ran another 5 weeks where i was getting like 10 10 8 and 3 2 1 etc then tried twice to bench 127.5 and couldnt. think it was 5 weeks slogging too hard, i wouldnt do the same when this paused wave stops ill run a few waves of another cycle and try and not flog the horse too much important lessons were learnt though | ||
| alekothegreek | | ... | 17-12-2013 @ 12:27 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | Post Edited: 17.12.2013 @ 12:27 PM by alekothegreek drew said:id call it now i went from hitting all my numbers for 5 weeks, ending up on the last session doing 117/3 pb 117/3 equal pb 117/3 another equal pb 125/1 pb so ran another 5 weeks where i was getting like 10 10 8 and 3 2 1 etc then tried twice to bench 127.5 and couldnt. think it was 5 weeks slogging too hard, i wouldnt do the same when this paused wave stops ill run a few waves of another cycle and try and not flog the horse too much important lessons were learnt though interesting, what are you doing now? the same 10s,8s,6s,4s,3s just at a lighter weight? I want to stick to the basics and not get too fancy because my bench is so low i dont it needs it | ||
| drew | | ... | 17-12-2013 @ 12:45 |
I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220530.0 kgs @ 78.8kgs UnEq | The same wave just paused I ran it tng for 4 or 5 maybe 6 cycles and gkt the that point. Bad 2 weeks hol of no benching Came back and ran it paused and light, so off a 110 mad when my best paused is 120 | ||
| alekothegreek | | ... | 17-12-2013 @ 21:01 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | drew said:The same wave just paused I ran it tng for 4 or 5 maybe 6 cycles and gkt the that point. Bad 2 weeks hol of no benching Came back and ran it paused and light, so off a 110 mad when my best paused is 120 oh well looks like i will have to do the same soon 17/12/13 beltless deadlift 165 3x8 190x2 rdls 4x8 140kg pause deads 1x10 110kg shrugs sets of 10 100,130,150,130,100 deads were fairly hard, not sure why i did the 190. oh well, think everything this cycle is a beltess pb tho so thats good | ||
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