JohnC's Strength Log

Nice work with the double PB on the bench. Double PBs are a glorious feeling as I found out myself on Tuesday!
Good times!

Friday 29th July 08:00 -- AM Session

Squat
20kg x 5 x 3
40kg x 5 x 2
60kg x 3
80kg x 3
100kg x 2
belt on
120kg x 1
130kg x 5
145kg x 3
160kg x 1
165kg x 1 PB

Excellent, sweet PB. Very happy.

http://youtu.be/4uCyXQMsKWU


SLDL
100kg x 3
120kg x 2
140kg x 1
160kg x 1
170kg x 1

Felt tougher than normal.

Push press
20kg x 5 x 2
40kg x 3
50kg x 3
60kg x 1
70kg x 1
50kg x 3

Kept it light.

Thanks Wiegieboard, agreed!

Saturday 30th July 10:30 -- AM Session

Oly squat
20kg x 5 x 4
40kg x 3 x 2
60kg x 3 x 2
80kg x 3
90kg x 1
100kg x 1
110kg x 1
120kg x 1
130kg x 1
140kg x 1
150kg x 1
135kg x 5 PB

These felt strong today. The set of five was a two rep PB.

Bench, pinky on ring
20kg x 5 x 2
40kg x 3 x 2
60kg x 3
70kg x 2
80kg x 1
90kg x 1
97.5kg x 1
102.5kg x 1 PB
105kg x f
92.5kg x 3 PB
92.5kg x 3

Hit a PB with this grip equal to my medium grip and just missed 105. There's very little between the two grips at the moment.

Sunday 31st July 10:30 -- AM Session

Oly squat
20kg x 5 x 4
40kg x 3 x 2
60kg x 3
80kg x 3
100kg x 2
120kg x 1
130kg x 1
140kg x 1
147.5kg x 1
127.5kg x 3
130kg x 3
132.5kg x 3
135kg x 3
132.5kg x 3
130kg x 3
135kg x 3
{3 x 7 PB}

Absolutely brutal seven triples today. Previous best was 3 x 7 all at 125kg. All sets felt tough.

Push press
20kg x 5 x 2
30kg x 5 x 2
40kg x 5 x 2

Very very light.

Machine row
Pin 5 x 15 x 2

Also light.

Monday 4th August 08:00 -- AM Session

Squat
20kg x 5 x 4
40kg x 5 x 2
60kg x 3
80kg x 3
100kg x 3
belt on
115kg x 5
130kg x 5
145kg x 5 PB
140kg x 2
142.5kg x 1

Very solid PB. There wasn't much left for the attempted extra sets though!

Deadlift, hook grip
60kg x 3
80kg x 1
100kg x 1
120kg x 1
140kg x 1
160kg x 1
180kg x 1 PB

Nice, hook grip didn't hurt at all and the weight came up pretty fast.

Wednesday 3rd August 08:00 -- AM Session

Squat
25kg x 5 x 2
50kg x 5
70kg x 3
90kg x 3
belt on
110kg x 1
125kg x 3
140kg x 3
155kg x 3 PB PB

Didn't feel great today but hit a sweet PB. The third rep was very tough.

SLDL
60kg x 3
100kg x 1
130kg x 1
160kg x 1
180kg x 1 PB

Tough but smooth pull; felt near limit.

Thursday 4th August 15:45 -- PM Session

Oly squat
20kg x 5 x 5
40kg x 3 x 2
60kg x 3 x 2
80kg x 3
90kg x 2
100kg x 2
110kg x 1
120kg x 1
130kg x 1
140kg x 1
120kg x 2
130kg x 2
135kg x 2
142.5kg x 3

My left calf felt tight, probably due to over three hours of sitting on trains earlier in the day. The daily max felt poor, but working back up I felt better and hit a nice triple.

Bench, medium grip
20kg x 5 x 2
40kg x 3 x 2
60kg x 3
80kg x 2
90kg x 1
95kg x 1
100kg x 1
105kg x spotted
105kg x 1 PB
95kg x 2
85kg x 5 PB

Cool...

Pendlay row
60kg x 5
70kg x 5
75kg x 8 PB

OK.

Friday 5th August 10:00 -- AM Session

Squat
20kg x 5 x 3
40kg x 5 x 2
60kg x 5
80kg x 3
belt on
100kg x 3
120kg x 1
132.5kg x 5
147.5kg x 3
162.5kg x 1
140kg x 3

Not perfect but fine.

Deadlift
60kg x 3
60kg + 20kg chain x 3
100kg + 20kg chain x 1
120kg + 20kg chain x 1 x 6

Keeping this light today.

Push press
20kg x 3
40kg x 3 x 3

Just loosening off my shoulders.

Sunday 7th August 15:30 -- PM Session

Oly squat
20kg x 5 x 3
40kg x 3 x 2
60kg x 3
80kg x 3
100kg x 2
120kg x 1
130kg x 1
140kg x 1
150kg x 1
157.5kg x 1 PB
140kg x 3

I didn't expect this today after a weekend of poor recovery modalities over the weekend but I felt good warming up and hit it confidently.

Bench, pinky on ring
20kg x 10
40kg x 3
60kg x 3
70kg x 2
80kg x 1
90kg x 1
95kg x 1
100kg x 1

Volume went missing as I ran out of time, unfortunately.

Monday 8th August 08:00 -- AM Session

Squat
20kg x 5 x 4
40kg x 3
60kg x 3
80kg x 3
belt on
100kg x 3
120kg x 2
130kg x 1
140kg x 1
147.5kg x 5 PB

Sweet, fourth rep was a grind but the fifth wasn't, odd.

Deadlift
60kg x 3
80kg x 2
100kg x 1
120kg x 1
140kg x 1
160kg x 1
180kg x 1
195kg x 1
205kg x 1 PB

Wahoo, matched my equipped deadlift PB without a suit on. Best thing is that I don't think I was 100% today. The last couple of inches were a mega grind.

147.5kg x 5 Squat

http://youtu.be/fdp_bvBSzAk



205kg Deadlift

http://youtu.be/ETMFCy4uK5I

Nice deadlift buddy

Thanks Vausie Have to drive it much higher though, its currently unacceptable!

In Lisbon at the moment on holiday Tried to train in my hotel's "health club" but it turns out they've removed all the gym equipment and all that is left is a pool/jacuzzi/sauna. I've found a decent enough looking gym round the corner so will try and train there at some point soon.

My hotel told me I could use a local hotel's "gym" for free so I headed there today.

Friday 12th August 18:00 -- PM Session

Oly squat
Bar was approx. 10kg and racked on dipping bars, a real shoddy make-shift set up
30kg x 3 x 2
60kg x 3
70kg x 3
100kg x 3
110kg x 3
120kg x 3
126kg x 3
128kg x 3

Had to be careful with weight selection as dumping the metal plates onto a tile floor would have caused a lot of damage. Fatigue kicked in quick too as the place was a green house, it must have been well over 30C in there. Happy with this as maintenance work though.

Bench, medium grip
Approx. 10kg bar on unsafe rack
20kg x 5
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 5

Fortunately a friendly ex-pat came in when I got a bit of weight on the bar and gave me a spot. This was essential as the bar only just fit into the rack so a slight misplacement could have been problematic. Again, I'm happy with this as maintenance work.

I couldn't work out any way of deadlifting or doing overhead work with the equipment I had to work with. I'll just get in when I can and do squats and bench. That should be fine for maintenance over a week.