Elliot's training log
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| EllD90 |  | 9/8/13 | 10-08-2013 @ 00:50 |
 Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 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 | ||
| EllD90 | | 10/8/13 | 10-08-2013 @ 19:04 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 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 ! | ||
| EllD90 | | 12/8/13 | 12-08-2013 @ 21:59 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Post Edited: 13.08.2013 @ 15:29 PM by EllD90 BenchWarm 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. | ||
| EllD90 | | 13/8/13 | 13-08-2013 @ 23:03 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 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 | ||
| EllD90 | | 15/8/13 | 15-08-2013 @ 22:14 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 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! | ||
| EllD90 | | 17/8/13 | 17-08-2013 @ 19:17 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Post Edited: 17.08.2013 @ 19:18 PM by EllD90 10 min treadmill3x12x20kg 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! | ||
| EllD90 | | 19/8/13 | 19-08-2013 @ 22:04 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Post Edited: 19.08.2013 @ 23:58 PM by EllD90 Push sessionBench 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. | ||
| EllD90 | | 20/8/13 | 20-08-2013 @ 21:10 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 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! | ||
| Luuuuuukey | | ... | 23-08-2013 @ 11:31 |
 Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5560.0 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! | ||
| EllD90 | | ... | 23-08-2013 @ 11:53 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 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! | ||
| Luuuuuukey | | ... | 23-08-2013 @ 11:55 |
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5560.0 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? | ||
| EllD90 | | ... | 23-08-2013 @ 12:05 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 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. | ||
| Luuuuuukey | | ... | 23-08-2013 @ 12:17 |
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5560.0 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. | ||
| EllD90 | | 25/8/13 | 25-08-2013 @ 09:56 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 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! | ||
| EllD90 | | ... | 25-08-2013 @ 11:56 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Little video of the 120 set | ||
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