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Elliot's training log

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EllD90		15/7/13	15-07-2013 @ 21:50
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.
EllD90		16/7/13	16-07-2013 @ 12:45
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.
EllD90		17/7/13	17-07-2013 @ 22:26
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!
EllD90		19/7/13	20-07-2013 @ 10:31
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
EllD90		20/7/13	20-07-2013 @ 19:05
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!
EllD90		23/7/13	23-07-2013 @ 23:30
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.
EllD90		24/7/13	24-07-2013 @ 21:46
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!
EllD90		26/7/13	27-07-2013 @ 13:44
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!
EllD90		27/7/13	27-07-2013 @ 19:59
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
EllD90		29/7/13	29-07-2013 @ 20:26
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!
EllD90		30/7/13	30-07-2013 @ 21:55
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!
EllD90		1/8/13	02-08-2013 @ 09:46
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.
EllD90		3/8/13	04-08-2013 @ 01:05
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
EllD90		5/8/13	05-08-2013 @ 22:05
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
EllD90		6/8/13	07-08-2013 @ 10:01
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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