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Elliot's training log

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EllD90Icon15/7/1315-07-2013 @ 21:50 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Strict press - warm up
5x5x62.5kg

Flat bench warm up
5x80kg
5x90kg
2x4x95kg
2x4x90kg

Wanted 5x5 on 95kg but it was too heavy, first session back. Blame it on that eh!

Dips
Bwx5
BW+20kg 2x5
BW 2x8
Wanted 5x5 + 20kg but triceps were dead

Did some deadlifts too with minimal breaks.
10x60kg
2x3x110kg
2x2x130kg
2x2x150kg

All fairly fast/easy. Deadlifts are going to be taking a back seat atm, shall try and get my squat up.

Then tried out some new pylometric boxes the gym has got. These were quite fun, then called it a day!

Good workout minus the bench.
EllD90Icon16/7/1316-07-2013 @ 12:45 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Trained at Bethnal Green Weightlifting club, was good fun. Just wanted a bit of squat tech advice and all was good. Didn't really push anything.

Squats
5x100kg
3x5x90kg

Deadlifts
2x150kg
1x170kg
1x180kg

4x5 band assisted pullups

Wanted to do more but didn't really have the time.
EllD90Icon17/7/1317-07-2013 @ 22:26 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Push
Incline DB 42kg 8, 8, 6

decline bench
10x60kg
10x80kg
10x80kg
8x85kg

Seated db press
9x28kg
5x28kg
10x24kg
8x24kg

Tricep pushdowns
10x40kg
10x35kg
10x30kg

Front raise superset with side raises 3x10 8kg dumbbells

3x12.5kg cable chest flyes

Massive pump. Good workout!
EllD90Icon19/7/1320-07-2013 @ 10:31 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
2x15x20kg kettlebell swings

Squats
5x80kg
4x7x100kg belted

Leg press 3x10x100kg

3x10 leg extensions

3x10x72.5kg bent over rows and stiff legged deads superset

straight arm pull downs 3x10x30kg
EllD90Icon20/7/1320-07-2013 @ 19:05 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
15 min treadmill
Neutral grip pull-ups 4x5
3x10 wide grip assisted pull-ups sset with 25kg barbell curls
3x10 10kg Concentration curls superset with hanging leg raises
3x30mx40kg each hand db farmers walk
60kg - 30 clean and press 'grace' for time - 7 mins (PB lol)

Was royally f**ked after this workout!! Stuck on my heart rate adidas thing.
Burnt 1100 calories in 1hr 5 mins and my heart rate went up to 198bpm - whoops!
EllD90Icon23/7/1323-07-2013 @ 23:30 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Flat bench
8x60kg
5x80kg paused
5x90kg paused
5x5x100kg - set PB, very happy.

Strict press
10x30kg
5x60kg
3x3x70kg rep PB
6x70kg push press

Barbell curls sset with chest supported db rows
4x10x20kg db row
Barbell curl
10xbar curl warmup
10x30kg
9x40kg
7x40kg

Assisted pull-ups sset with concentration curls 3x10 10kg db

Strong workout happy with bench and strict press.
EllD90Icon24/7/1324-07-2013 @ 21:46 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
High bar squat
Always squatted low bar, thought I'd give it a go, warmed up, then;
5x60kg
5x80kg
5x100kg
Belt on
5x5x120kg - hard but felt good.

Speed deads
8x2x150kg belted and mixed grip, progressively got faster

Stiff legged deads
10x110kg belt
2x10x70kg no belt doh

1 min plank superset with 12x16kg kb side bends
2x30 sec 10kg weighted plank sset with 12kg kb side bends

Good workout, like the high bar squats, back feels frieeeed, the ab feels good from planks!
EllD90Icon26/7/1327-07-2013 @ 13:44 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Loads of stuff to try and get my pump on, was an ok workout.

Seated shoulder db press
10x26kg
10x30kg
8x30kg

Flat db press
8x40kg
2x8x36kg

Incline barbell press
2x5x72.5kg
2x5x82.5kg
5x92.5kg - res pause set 3, 1, 1

3x10x8kg db side raise
2x15x8kg db front raise
Cable flies 10x10kg, 2x10x15kg
3x10x10kg single arm cable pushdowns

Various dips, machine bench press and a bit of decline.

Training 2 strength days and 2 pump days is taking its toll I think, only second week in. Shall pursue with it for a few more weeks and see how I get on. Significantly weaker than expected on the pump days. Maybe training everything twice a week isn't the way forward!
EllD90Icon27/7/1327-07-2013 @ 19:59 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Post Edited: 27.07.2013 @ 19:59 PM by EllD90
Chest supported db row
10x20kg each hand
10x30kg
10x34kg

Lat pull down wide grip
4x10 working up to 75kg

5x5 assisted pull-ups

Foam rolling, stretching
3x12x20kg kettlebell swings

4x10 up to 80kg leg extensions

Squats no belt
Plenty of warm ups
10x70kg
10x90kg
2x10x100kg

3x12 hanging leg raises
Some calf raises on the smith
EllD90Icon29/7/1329-07-2013 @ 20:26 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Post Edited: 30.07.2013 @ 11:35 AM by EllD90
Bench
60kgx10
80kgx5
100kgx2
105kg 4, 4, 3, 2 - wanted 4x4 but wasn't feeling strong as my forearm was playing up, tweaked it Saturday from some lat pull downs. Shall get 4x4 next session!

Did a bit of shoulder press, nothing special. Called it a day after that as my forearm was still giving me grief.
Each first rep power cleaned
Strict 60kgx5
Push press 70kgx5, 80kgx3

This session was also my first time in wrist wraps, they felt ok. Think I made the right choice with some Titan RPMs, they're a good compromise between comfort and support I think!
EllD90Icon30/7/1330-07-2013 @ 21:55 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Post Edited: 31.07.2013 @ 08:01 AM by EllD90
Warmed up with some stretching and 2x12x20kg kettlebell swings

Squats
Barxplenty
5x60kg
3x80kg
2x100kg
1x120kg
All beltless high bar, felt strong and fast
Belt on
4x4x132.5kg rep PB
My last set was probably my best set. More confidence and better speed. Which is definitely needed as otherwise it's too tempting to mong it back up otherwise!

Deadlifts
Warm up
2x150kg
Mixed grip, belt on
8x2x160kg - tough, short rest periods.

Deadlifting isn't really feeling easy atm but I'm not putting much thought into it at the moment, concentrating on squats. Shall see how they progress!

Planks
30secs bw
30 Secs BW + 10kg
30 secs bw + 20kg

Tough session!
EllD90Icon1/8/1302-08-2013 @ 09:46 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Push
Flat bench - index finger on the rings
Barxplenty
60kgx5, 5
80kgx5
90kg 9, 9, 8 - rep PB
Pissed! Was going for 3x10, first set was an inch away from locking the 10th out but just couldn't do it. Been wanting 10 for a while, next time eh!

Incline db
38kgx5
Picked up the 44s wanted 3x5
Did a set of 4, then next set one or two reps and that was it.

Dips
Bodyweight 2x10, 1x5. Haven't done dips for a good few weeks, need to get back in to them!

Strict press
40kgx10 first rep power cleaned
2x50kgx7+2+1, first rep pc, bar to floor, up and another two, bar to floor, repped out another one. Exact same thing happened on the second set!

12.5kg Cable flyes sset with 8kg side raises
1x15/15
1x12/12

Shoulder didnt feel great after this, left it there.
EllD90Icon3/8/1304-08-2013 @ 01:05 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Post Edited: 04.08.2013 @ 01:12 AM by EllD90
3x10 wide grip assisted pull-ups
3 pull-ups - probs a PB lol, can't do proper pull-ups, so it's an improvement!
3x10x36kg DBs chest supported row
Warm up with squats
6x2x100kg paused squats
There was one fail in these squats lol, first time doing paused squats and first time I've ever dumped a squat. Made an awful noise on the spotter bars!
3x3x70kg power cleans
Shrugs 15x70kg, 10x110kg
Circuit of 15, 12, 10 of hanging leg raises, 30kg barbell curls, 20kg db side bends
Leg extensions 3x10 60kg, 80kg, 100kg
Leg press 3x10x110 sset with calf raises
EllD90Icon5/8/1305-08-2013 @ 22:05 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Post Edited: 06.08.2013 @ 10:45 AM by EllD90
Flat bench
Warm up
1x102.5kg
1x112.5kg
1x117.5kg
4 singles on 115kg
Was going for a 5th but was egged on to do 120kg and failed!
Going for a PB next week

Strict Press
Clean first rep
5x45kg
5x60kg
5x70kg rep PB
From the rack
1x80kg PB - awful rep but got it lol
fx82.5kg
3x82.5kg push press
10x60kg push press rep PB

Dips
8xbodyweight
4xbw + 20kg
1xbw + 30kg rough rep, left it there on dips

3x5x45kg tricep pushdowns

Bench wasn't feeling strong but it's the heaviest volume I've done, happy with the 80kg strict
EllD90Icon6/8/1307-08-2013 @ 10:01 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Post Edited: 08.09.2013 @ 21:02 PM by EllD90
Deadlift
10x70kg
5x110kg
3x130kg
3x150kg
Belt on, mixed grip
1x170kg
3x190kg rep PB

Pull-ups - 4, 2, 2, 2

Squat
Barxplenty
5x60kg
5x100kg
1x120kg
Belt on
3x3x140kg

Deadlifts didn't feel strong, haven't gone heavy in a while. 3rd rep was a awful form.

Squats - grinded the 3x3x140kg out. Only one set felt strong. Felt like I monged a lot of them up which is too easy to do with high bar! Heaviest I've touched with high bar and the most volume I've ever done with 140kg. Depth was good.

Was a good session, but need to sort form out!

Little video of the squats:

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