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Elliot's training log

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EllD90Icon9/8/1310-08-2013 @ 00:50 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
10 min treadmill

Flat speed bench
6x2x80kg paused

Incline db
12x28kg
10x36kg
6x40kg
5x40kg

Strict press
3x8x50kg

Flat db press 3x10x30kg

3x15 circuit - cable flyes 7.5kg, 6kg db lat raises, 7.5kg one arm cable tri pushdowns
EllD90Icon10/8/1310-08-2013 @ 19:04 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Squats
Warm up
3x2x100kg paused
3x2x110kg paused

Pull-ups, 5, 4 - neutral grip 5.

3x10 chest supported db row

4x10 lat pull downs

Bicep shizzle

Few mins on the punch bag

Ok workout, didnt get loads done and couldn't really be bothered !
EllD90Icon12/8/1312-08-2013 @ 21:59 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Post Edited: 13.08.2013 @ 15:29 PM by EllD90
Bench
Warm up
2x102.5kg
2x110kg
Failed a 122.5kg and a 120kg
6x90kg

5 pullups

Seated shoulder press - first time using a bar seated
5x40kg
5x60kg
5x70kg
80kg fails
5x70kg

Incline db press
10x32kg
5x44kg

Dips
10xbw
2x5xbw + 20kg
8xbw

Ok workout. Gonna drop down the weight with bench as I've been feeling weak with it.
EllD90Icon13/8/1313-08-2013 @ 23:03 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Warm up
Squat
10x60kg
5x80kg
3x100kg
1x120kg
Belt on
3x5x135kg rep PB - hard but squats are feeling good. Glutes/hamstrings feeling it!

6x2x120kg speed deads beltless

SLDL
3x5x110kg

Planks
Bw 1 min
30 secs + 20kg
2x30secs + 30kg
1 min bw

Pull-ups
4, 4, 4
EllD90Icon15/8/1315-08-2013 @ 22:14 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Push

Flat bench wide grip
Bar plenty
10x60kg
5x80kg
90kg 10, 10, 9 - rep PB, very happy!! Been trying to get 10 reps for ages!

Seated shoulder db press
28kg 8, 8, 9

Incline db press
36kg 9, 8, 8

3x10 cable side raises
3x10 cable flyes
3x10 one arm cable pushdowns

DB shrugs each hand
20x36kg
15x42kg
15x50kg

Good workout, nice pump!
EllD90Icon17/8/1317-08-2013 @ 19:17 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Post Edited: 17.08.2013 @ 19:18 PM by EllD90
10 min treadmill

3x12x20kg kb swings

Leg extensions 3x12 50kg, 75kg, 100kg

Squats warm up - all beltless
3x2x100kg paused
3x2x120kg paused - default paused PB.

SLDL 3x10x80kg

Lunges - 2x15m runs with 45kg barbell

Bent over rows
10x80kg
2x10x90kg

Barbell curls 3x15x30kg

Assisted wide grip pull-ups 3x10b

Really good workout, squats felt good. Thought it was gonna be s**t as I'm full of cold as of yesterday. Hopefully it will go pretty quick!
EllD90Icon19/8/1319-08-2013 @ 22:04 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Post Edited: 19.08.2013 @ 23:58 PM by EllD90
Push session
Bench
2x100
105kg paused 3, 2, 2 - was meant to be 3x3 failed the 3rd reps on set 2&3 - default paused PB
Wide grip 95kgx6 - think a PB

Strict press
40kgx5
60kgx7 rep PB
2x70kg - felt weak, wanted 5s
5x60kg

Then did a few sets of 5s BTN strict and push press with 60kg. Never really do it but quite liked it.

Incline db 40kg - 7, 6, 5

Dips
10
6
4 +20kg
8

Not a bad session but feel like I'm overtraining atm, doing everything 2x a week. Didn't feel strong this session anyway as I'm full of cold still. Gonna go back to the cube ish method soon as I feel that was working well and was enjoying it more.
EllD90Icon20/8/1320-08-2013 @ 21:10 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Warm up - 5 min treadmill, kettlebell swings, short plank, foam rolling
Squat
Barxplenty
60kgx5
100kgx3
120kgx2 - they weren't feeling ever so snappy
Belt on
1x140kg - easy
1x150kg - easy
160kgxfail
1x160kg - PB - very happy even though I monged it up, all squats are going to proper depth
10x120kg - rep PB - f**king hard as I'm full of cold, breathing was tough but they were a good set. Felt quite good morningy toward the end.

Deadlifts
10x70kg
2x110kg
2x130kg
2x150kg
Belt on, mixed grip
2x170kg - left it there, they felt crap.

Pull-ups 5, 4, 3, 3

Really pleased with squats at the moment!
LuuuuuukeyIcon...23-08-2013 @ 11:31 
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Hill sprints are fun!
Member 731, 3253 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq
Haven't looked in for a while, but everything looks to be going in the right direction!

Nice work on that squat PB. I'll have to get my finger out and move ahead of you again in a couple of weeks!
EllD90Icon...23-08-2013 @ 11:53 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Cheers mate, really happy with squats at the moment. Putting the work in and it's paying off. My squat is 100x better than it was 3 months ago. I changed from low bar to high bar and they just clicked. Got so much more confidence with them. Deadlifts have taken a back seat for the time being, need to work a different theory with my bench as it's going nowhere. Have basically the same figures but I'm 30kg heavier lol. Not great!
LuuuuuukeyIcon...23-08-2013 @ 11:55 
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Hill sprints are fun!
Member 731, 3253 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq
EllD90 said:Cheers mate, really happy with squats at the moment. Putting the work in and it's paying off. My squat is 100x better than it was 3 months ago. I changed from low bar to high bar and they just clicked. Got so much more confidence with them. Deadlifts have taken a back seat for the time being, need to work a different theory with my bench as it's going nowhere. Have basically the same figures but I'm 30kg heavier lol. Not great!


High bar seems to work better for me too. Don't know if its something to do with bodyshape or something, it just feels so much better.

How many times a week are you benching?
EllD90Icon...23-08-2013 @ 12:05 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Post Edited: 23.08.2013 @ 12:06 PM by EllD90
Last 6 weeks or so I've been doing two days strength with all the lifts (max sets/reps 5x5, then two days 3x10 including isolation work. The only thing it's helped is squat but even then I don't do 3x10 on squat the second day. On the 3x10 isolation days I just feel weak.

I'm going to go with a 4 day split from next week chest/upper back, shoulders/tris, legs/lower back, bis/abs/cardio, 4 week rotation (4x10, 5x5, 3x3 paused, 1RM+1x10@80%), however add on speed work to strict press, squat & bench at the end of each workout. I enjoyed doing that too, couple of easier workouts.
LuuuuuukeyIcon...23-08-2013 @ 12:17 
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Hill sprints are fun!
Member 731, 3253 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq
EllD90 said:Last 6 weeks or so I've been doing two days strength with all the lifts (max sets/reps 5x5, then two days 3x10 including isolation work. The only thing it's helped is squat but even then I don't do 3x10 on squat the second day. On the 3x10 isolation days I just feel weak.

I'm going to go with a 4 day split from next week chest/upper back, shoulders/tris, legs/lower back, bis/abs/cardio, 4 week rotation (4x10, 5x5, 3x3 paused, 1RM+1x10@80%), however add on speed work to strict press, squat & bench at the end of each workout. I enjoyed doing that too, couple of easier workouts.


Sounds complex!

I'd just squat a lot to improve your squat, bench a lot to improve your bench and get some back work in so your deadlift keeps up!

Plus the speed work you mentioned.
EllD90Icon25/8/1325-08-2013 @ 09:56 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
5 min treadmill

Flat bench
Warm up
Paused - 6x3x80kg - 3 different gripsx2 - fastest with pinky on rings. Slowing down towards the end.
80kg wide grip - 15 reps PB

Squat
Warm up
All paused & beltless
3x80kg
3x100kg
3x120kg default rep PB
3x130kg default PB - heaviest paused work, hard!
Probably should stick the belt on if I go over 120kg paused again.

Barbell curls 4x10x35kg

21s 15kg + EZ BAR

Nice little simple yet productive workout!
EllD90Icon...25-08-2013 @ 11:56 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Little video of the 120 set

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