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JB's 2014 Training

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JBIconJB's 2014 Training09-01-2014 @ 15:56 
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Member 2338, 210 posts
SQ 227.5, BP 150, DL 260
637.5 kgs @ 106kgs UnEq
Hi People,

Decided to put up a 2014 log just because the last one was spoilt by me spending nearly 5 months training for daft 10k runs and crap, so this one is just more of a specific log for this year.

current lifts are
back squat 205kg x 2
flat bench 140kg
deadlift 230kg

other lifts
front squat 140kg
strict BB press about 82.5kg but pushed pressed more
Log press 100kg

Training sessions are min 3 x a week concentrating on a pretty much a P/P/L routine some weeks i will get a shoulder night in as well like this week doing a Tough Mudder in August but just goner take that in my stride
JBIcon...09-01-2014 @ 15:57 
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Member 2338, 210 posts
SQ 227.5, BP 150, DL 260
637.5 kgs @ 106kgs UnEq
6/1/14

Shoulders n biceps

BB OH press (1st rep cleaned)
12 x bar
5 x 40kg
4 x 50kg
2 x 65kg
3 x 75kg
6 x 65kg x 5
All felt comfortable

Side raises
10 x 14kg x 3
Slight rest before last set

Olympic Barbell curls
10 x bar
6 x 30kg
12 x 45kg
15 x 40kg
25kg
29 no put down then to 38 no put down then to 50
JBIcon...09-01-2014 @ 15:58 
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Member 2338, 210 posts
SQ 227.5, BP 150, DL 260
637.5 kgs @ 106kgs UnEq
7/1/14

Legs tonight or just squats

Back squat
9 x bar
5 x 60kg
5 x 90kg
3 x 120kg
2 x 145kg
5 x 160kg
4 x 160kg x 2
Suppose to hit 6 reps on 160s felt hard and heavy

Paused squat
3 x 140kg x 2

Front squat
3 x 100kg
3 x 110kg
3 x 120kg
2 x 120kg
Like front squats

Not sure how I feel tonight bit disappointed but then still got through quite a bit so a little happier
JBIcon...09-01-2014 @ 19:37 
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Member 2338, 210 posts
SQ 227.5, BP 150, DL 260
637.5 kgs @ 106kgs UnEq
Bench night

Couldn't get in flat bench initially so jumped on the incline

Incline bench
10 x bar
6 x 60kg
6 x 70kg
Very easy
Flat bench became available now

Flat bench (1 count pause)
6 x 60kg
4 x 80kg
2 x 100kg
5 x 115kg
3 x 115kg
2 x 115kg x 2
Disappointed with these 115s

No touch (3 sec count)
3 x 105kg x 3
Felt better still hard

Deadstops EZ bar Ext
8 x Bar + 20kg
15 x Bar +35kg
10 x bar +35kg
7 x bar +35kg
The 15 rep set was a killer
JBIcon...10-01-2014 @ 18:05 
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Member 2338, 210 posts
SQ 227.5, BP 150, DL 260
637.5 kgs @ 106kgs UnEq
Back

Reg deadlift
5 x 60kg
3 x 90kg
3 x 120kg
1 x 150kg
1 x 180kg
3 x 210kg wanted more Unhappy

Deficits (stood on 20kg plate)
3 x 185kg x 3

Chins
4 @BW
5 @ -14kg
4 @ -14kg

HS pull down
6 x 25kg as
6 x 40kg as
6 x 50kg as
10 x 55kg as
9 x 50kg as
13 x 40kg as
Last 3 sets non stop
dannyboy73Icon...11-01-2014 @ 00:26 
Mask it or Casket !!
Member 4600, 8166 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Hi JB

Mixed but soild training here. whats your goals?
JBIcon...13-01-2014 @ 08:24 
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Member 2338, 210 posts
SQ 227.5, BP 150, DL 260
637.5 kgs @ 106kgs UnEq
Post Edited: 13.01.2014 @ 10:07 AM by JB
dannyboy73 said:Hi JB

Mixed but soild training here. whats your goals?


thanks for popping in basically just strength gains and getting bigger numbers for the big 3 lifts not that interested in being buff or anything lol
JBIcon...13-01-2014 @ 14:06 
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Member 2338, 210 posts
SQ 227.5, BP 150, DL 260
637.5 kgs @ 106kgs UnEq
Post Edited: 13.01.2014 @ 14:07 PM by JB
Legs

Squats
Started off jumping in with a few other lads so starting weights weren't the same as normal
8 x 50kg
6 x 70kg
5 x 90kg
Below all 3 sec pause
3 x 120kg
1 x 140kg
4 x 155kg

Front squat
3 x 115kg x 2
6 x 100kg then started rolling of shoulders

SLDL
A lad who was deadlifting jumped in with me so I did
5 x 60kg
5 x 100kg
2 x 120kg
Then at this point I seen his form was shocking big lad as well 19at (he told me) well I ended doing 2 single 180kg deads showing him how I do them then did
7 x 140kg sldl

Seated calf raise
10 x 32kg
5 x 39kg
12 x 59kg
14 x 52kg
8 x 45kg
47 x 32kg
19 x 25kg

All done now off to Gloucester for a few days with work
JBIcon...14-01-2014 @ 18:27 
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Member 2338, 210 posts
SQ 227.5, BP 150, DL 260
637.5 kgs @ 106kgs UnEq
Trained at a virgin active tonight just because there was a deal with the hotel I am in, 5 so thought might as well get my upper session done and tbh I was very impressed with the equipment they had

Flat bench feet up 1 sec pause
5 x 40kg
4 x 60kg
3 x 80kg
9 x 95kg
Would say that this bench was perfect in regarding position Etc it was a proper flat bench and would say that some reps were paused a little longer

DB bench
8 x 34kg x 3
11 x 34kg
Supposed to be 35s but Only went up in 2s so went for the easier option lol

OH EZ Ext
Bar + 20kg x 8
Bar + 30kg x 10
Bar + 25kg x 15
Bar + 25kg x 12 x 2

Oly BB curls
10 x bar
5 x 30kg
4 x 50kg miscalculated weight lmao then
11 x 45kg
15 x 30kg x 4

Decent workout but been sat in a meeting all day and had numerous packs of posh biscuits lol off out for a few beers
JBIcon...16-01-2014 @ 23:43 
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Member 2338, 210 posts
SQ 227.5, BP 150, DL 260
637.5 kgs @ 106kgs UnEq
Shoulders (at home)

Shoulder presses
Small log 47kg standard (1st cleaned)
8 x 47.6kg
5 x 57.6kg
5 x 67.6kg

Shoulder presses
Large dia log 70kg standard (1st rep cleaned)
5 x 70kg
1 x 75kg
1 x 80kg
1 x 90kg
5 x 70kg
Strict no leg movement

BB shoulder press (1st rep cleaned)
12 x bar
5 x 40kg
5 x 50kg
5 x 60kg x 3
9 x 60kg

Side raises with 10kg plate
12, 12, 12
JBIcon...17-01-2014 @ 16:26 
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Member 2338, 210 posts
SQ 227.5, BP 150, DL 260
637.5 kgs @ 106kgs UnEq
Back

Deadlifts
6 x 60kg
5 x 100kg
3 x 125kg
Remainder with 3sec pause
1 x 150kg
4 x 170kg

DB rows
11 x 40kg
10 x 40kg x 2
LHS seems more powerful

Diverging pull down
6 x 44kg
6 x 52kg
8 x 66kg
15 x 52kg x 3
10 x 52kg straight on to......
5 x 45kg

Facepulls
50kg
16,13,13.10
JBIcon...19-01-2014 @ 20:20 
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Member 2338, 210 posts
SQ 227.5, BP 150, DL 260
637.5 kgs @ 106kgs UnEq
Sunday afternoon quick arm sesh

Olympic barbell bicep curls

15 x bar
12 x 30kg
15 x 40kg
20 x 30kg
50 x bar

Olympic OH triceps ext
20 x bar
15 x 30kg
12 x 40kg
20 x 30kg
50 x bar
JBIcon...20-01-2014 @ 20:56 
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Member 2338, 210 posts
SQ 227.5, BP 150, DL 260
637.5 kgs @ 106kgs UnEq
Today's session

Gym was rammed full of biceps boys doing curls with full body motion lol

Anyway...

Squats
12 x bar
5 x 60kg
5 x 90kg
3 x 120kg
2 x 140kg
3 x 170kg x 3 sets

SLDL
5 x 70kg
3 x 100kg
8 x 140kg hard going not heavy just felt out of puff
10 x 130kg as above

Stand calf raise using BB
20 x 50kg
20 x 80kg
20 x 120kg
28 x 110kg
31 x 100kg
21 x 90kg

Leg press
10 x 175kg
10 x 225kg
18 x 245kg
15 x 245kg

Good workout tonight enjoyed it 170s Weren't to bad think if the squat rack area was more solid I would feel better instead of a spongy matting

Works medical in the morning at the doctors and going to see my own doctor straight after and see what his opinion of my hernia is
JBIcon...22-01-2014 @ 18:54 
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Member 2338, 210 posts
SQ 227.5, BP 150, DL 260
637.5 kgs @ 106kgs UnEq
Today's long winded workout lmao

CGBP 1" inside of rings
5 x bar
5 x 40kg
5 x 60kg
5 x 80kg
5 x 90kg
5 x 100kg
5 x 110kg
8 x 100kg
5 x 100kg x 2

DB bench
5 x 40kg
10 x 30kg
8 x 30kg
7 x 30kg
1min rest between sets

OH Ez ext
12 x bar +30kg
15 x bar +25kg
7 x bar +25kg x 2

DB peacher curl
25 x 10kgs
10 x 16kgs
8 x 20kg
Then
R arm 14kg
20,7,7,7,9
L arm 14kg
13,10,10,7
Don't like these lmao
JBIcon...24-01-2014 @ 16:38 
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Member 2338, 210 posts
SQ 227.5, BP 150, DL 260
637.5 kgs @ 106kgs UnEq
Deadlifts
6 x 60kg
5 x 90kg
3 x 120kg
2 x 140kg
1 x 170kg
4 x 200kg
6 x 180kg
The heavy sets felt heavy might need to put a few more reps in the warmups

Barbell row
6 x 60kg
6 x 80kg
8 x 95kg
11 x 80kg
16 x 60kg

CG pull down
6 x 39kg
6 x 52kg
8 x 66kg
19 x 45kg rest/paused

Face pulls 50kg
19,19,16,13

Feel like I am getting fat again lol

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