Aleko's Training Log
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| alekothegreek |  | ... | 17-10-2012 @ 12:46 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | 17/10/12 Strict press 50kg x5, 55kg x3, 62.5kg x6 push press 60kg 3x4 pin press 3x4 at 80kg db row 5x10 at 45kg external rotation stuff okay session, didnt really like the feel of pin presses, probably sack them off | ||
| alekothegreek | | ... | 18-10-2012 @ 14:41 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | 18/10/12 Deadlift 130kg x5, 150kg x3, 172.5kg x7 Deficit Deadlift 3x4 at 130kg Good morning 5x5 at 70kg Glute ham raises abs Got another rep pb on the deadlift, think im going to not go for max reps next week on the 5+ and pull a heavy single - 200kg should be do-able! | ||
| Peter_D | | ... | 18-10-2012 @ 18:27 |
Member 3681, 468 posts SQ 142.5, BP 112.5, DL 200455.0 kgs @ 83kgs UnEq | nice deadlifting, im aiming for 5reps 185kg next week if im feeling strong. If youre doing 5week you should give it a blast too? then detonate 200kg the following week? (remember, 200 sounds cool but looks like 180 with two dweeb plates. Its ALL about the five 20 wheels each side!) | ||
| alekothegreek | | ... | 18-10-2012 @ 20:54 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | Peter_D said:nice deadlifting, im aiming for 5reps 185kg next week if im feeling strong. If youre doing 5week you should give it a blast too? then detonate 200kg the following week? (remember, 200 sounds cool but looks like 180 with two dweeb plates. Its ALL about the five 20 wheels each side!) well, the spreadsheet only has me doing 158kg for 5+. This is where 531 starts to annoy me! nah im really wanting to go for a single next week after my 531 sets, work on getting some rep pbs on the other weeks 220 will be awsome. BUT, i have to pull 200 before i can pull 220! | ||
| Peter_D |  | ... | 19-10-2012 @ 16:55 |
Member 3681, 468 posts SQ 142.5, BP 112.5, DL 200455.0 kgs @ 83kgs UnEq | fair enough, and yes if you follow 531 it seems like you never lift heavy for the first few months which is annoying, altho Im sure big jim would say well stop restarting the program cos by month 10 it is heavy!  I think the solution is simple. Just pull 200kg for 5reps! | ||
| alekothegreek | | ... | 21-10-2012 @ 17:27 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | 21/10/12 Bench 65kg x5, 70kg x5, 77.5kg x5. 90kg x1, 95kg x1 Close grip floor press 5x5 at 75kg bb row 5x7 at 90kg arms bench felt fairly strong today, there was a few kgs still in the tank after 95kg. Bad news is the gym has a new bench thats really skinny which is annoying! | ||
| alekothegreek | | ... | 22-10-2012 @ 16:25 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | Post Edited: 24.10.2012 @ 15:58 PM by alekothegreek 22/10/12Squat 90kg x5, 102.5kg x5, 117.5kg x5, 130kg x1, 145kg x1 Front squat 5x5 at 85kg GHR 5x6 with 5kg plate abs 145kg squat was a complete grinder, somehow got it! oh well, now my high bar squat is almost the same as what my low bar squat was about 4 months ago  | ||
| alekothegreek | | ... | 24-10-2012 @ 16:02 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | 24/10/12 Strict press 45kg x5, 50kg x5, 57.5kg x10 Push press 70kg x1 80kg x1 PB Low incline db press 4x8 ( 30kg,30,26,26) DB row 3x12 at 45kg Shrugs tricep s**te Good session, got a rep pb on the strict press and a pb on the push press. Think more practice push pressing and i should be good for more weight! | ||
| Peter_D | | ... | 24-10-2012 @ 19:38 |
Member 3681, 468 posts SQ 142.5, BP 112.5, DL 200455.0 kgs @ 83kgs UnEq | nice pressing dude think 80kg is my pb push press | ||
| alekothegreek | | ... | 25-10-2012 @ 17:19 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | pretty sure i could strict at least 70kg, so im going to practice push pressing and see where it takes me 25/10/12 Had it in my mind i was going to try and pull 200kg today but didnt go quite as planned.... Deadlift 70kg x3, 110kg x3, 130x2, 150x1, 170x1 (started seeing spots!)at this point i was pretty sure 200 was not do able as 170 felt HEAVY, but tried anyway 200kg xfail, 190 x fail. Well what a session, felt absolutley gassed after this double failure. Did some good mornings then got the hell out. Really dissapointing seeing as i got 172.5kg x7 last week. never mind, going to take the rest of the week off and start fresh on monday | ||
| Peter_D | | ... | 25-10-2012 @ 17:59 |
Member 3681, 468 posts SQ 142.5, BP 112.5, DL 200455.0 kgs @ 83kgs UnEq | Rest day(s) before a deadlift pb attempt is prob wise, unless youre superman  | ||
| alekothegreek | | ... | 29-10-2012 @ 16:47 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | 29/10/12 Bench 65kg x3, 72.5kg x3, 82.5kg x9 Close grip floor press 5x5 (77.5kg,77.5,75,75,70) BB row 4x8 at 90kg, 1x10 at 70kg arms Good session today got a rep pb on bench, think im going to switch things up a bit next week. ditch the floor press for something else | ||
| alekothegreek | | ... | 31-10-2012 @ 15:08 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | 31/10/12 Squat 95 x3, 110 x3, 122.5 x7 Box squat 5x5 (80kg,80,90,90,90) Glute ham raises holding 5kg plate 5x7 abs didnt feel that great today, still got 7 reps on the final set which is good! | ||
| alekothegreek | | ... | 01-11-2012 @ 12:13 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | 01/11/12 Strict press 50kg x3, 55kg x3, 62.5kg x8 flat db bench 4x10 ( 26kg,26,22,22) DB row 3x15 (40,36,36) shrugs quick and easy sesh, just hammered the press and got swole | ||
| alekothegreek | | ... | 03-11-2012 @ 16:23 |
Member 3835, 394 posts SQ 170, BP 110, DL 220500.0 kgs @ 90kgs UnEq | 03/11/12 deadlift 130 x3, 150 x3, 170 x9 Stiff leg deadlift 5x5 at 140kg Glute ham raisess 4x10 Abs felt powerful today, all the pulls were fast. good sesh | ||
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