Jordans Beginner Strength training journal
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| Jordan |  | ... | 30-09-2011 @ 20:20 |
 strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | Friday Strict Press Worked up to 65kgx7 - Pleased with this considering a 7kg drop in BWT. Seated DB Press 22.5kg x15,12,10. Skull Crushers ss CGBP 3 sets. Ultra wide grip pull ups BWTx6 Added chain 6,6,6 BWT x8 3 sets of facepulls to finish | ||
| Jordan | | ... | 06-10-2011 @ 15:01 |
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | Tuesday 4/10/11 Bench press 102.5kgx5 Incline DB press 20x12 25x12 30x12 30x10 DB Row 35x15 35x20 Pull Ups 15,7,7,7,8 Wednesday 5/10/11 Power Clean 50x5 60x3 70x3 70x3 70x3 50x5 SLDL 80x5 100x5 110x5 Hyper Extensions 20,20,20 RC sit ups and Pull Ups. Thursday 6/10/11 A.M Conditioning - Football pitch sprints. Targets before end of the year - 135kg Bench Hit an 82.5kg strict press again 150x5 SLDL Continue with QL Rehab so I can start front and back squatting again. | ||
| Burky | | ... | 06-10-2011 @ 17:06 |
 smack the shit out of my pubic bone Member 1902, 919 posts SQ 160, BP 110, DL 230500.0 kgs @ 85kgs UnEq | Good work there mate, how are the power cleans feeling? You'll smash the s**t out of your end of year targets, no problem!  | ||
| Jordan | | ... | 14-10-2011 @ 19:45 |
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | Burky said:Good work there mate, how are the power cleans feeling? You'll smash the s**t out of your end of year targets, no problem! Not bad mate,I really enjoy doing them! | ||
| Jordan | | ... | 14-10-2011 @ 19:50 |
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | Post Edited: 15.10.2011 @ 00:40 AM by Jordan Trained today Some squats with empty bar - QL still feeling strange, confidence just isnt there. Military Press (Deload) bar x20 x3 40x5 x2 50x5 60x5 50x12 SLDL Hook Grip 40x5 60x5 80x5 100x5 - Decided at this point I wanted to lift something "remotely" heavy 110x1 130x1 PB 150x1 PB - Smooth Pull Ups - Variety of grips. BWT x5 10kg x10 10kg x7 10kgx6 10kg x5 10kgx6 BWT x7.5 Calve Raise 25,25,25,25,25,20 Best session Ive had in a while,feel like im atleast getting somewhere again with the stiff leggs.All the upper back work Ive been doing this year seems to have worked wonders as all my lockouts were really fast which im pleased with. | ||
| spam_up | | ... | 14-10-2011 @ 19:51 |
 Glorious spam Member 1563, 3961 posts SQ 180, BP 130, DL 260570.0 kgs @ 90kgs UnEq | training is looking good mate  | ||
| Jordan | | ... | 14-10-2011 @ 19:51 |
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | spam_up said:training is looking good mate Cheers mate! Just happy to be in the gym consistantly | ||
| Jordan | | ... | 18-10-2011 @ 15:38 |
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | 18/10/11 Wide Grip Pull Up 12,12,8,8,10 - 50 reps,will up to 60 next week Bench press 97.5kgx12 Close Grip 60kgx15,10,15 Kroc Row 45kgx15 45kgx15 45kgx15 Today was my first session training for the GPC push and pull,couldnt of asked for a better start! | ||
| Jordan | | ... | 21-10-2011 @ 21:27 |
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | 19/10/11 Prehab/rehab stuff Band pull aparts shoulder disconects Face pulls push downs foam roller upper/lower static stretches tennis ball rolling 20/10/11 Legs (rehab) Back squat 40kgx20 x2 - zero back pain, positive signs despite the low weight lol. Leg Presses 3plates x15 4plates x15 6Plates x15 6plates x15 6plates x20 Leg Extension 20,20,20,20,15 Calve Raise 25,25,25,25-15-12 21/10/11 Strict press 40x5 40x5 60x11 Strict Log - 52.5x12 52.5x15 52.5x15 52.5x15 Inch DB Press - 20x5 20x5 31x5 31x5 (Mainly strict - though threw some tech work in) Wide Pull Ups bwtx5 +9kg chain x10 x8 x7 x6 bwtx10 | ||
| Jordan | | ... | 22-10-2011 @ 14:27 |
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | 22/10/11 Power Clean 50x5 50x5 60x3 70x5 PB -lol  Hook Grip SLDL 70x5 100x5 120x5 Hyperextensions SS Romanian chair sit up 3x20 Plan for next week, 75x3 power clean 140x3 SLDL. | ||
| Jordan | | ... | 25-10-2011 @ 17:37 |
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | 25/10/11 Wide Grip Pull Ups 15,12,8,8,8,8,1 - 60 reps. Bench Press 80x3 90x3 102.5x6 DB Row 30x20 30x20 30x20 Good session. Pull ups up ten reps from last week, will do 70 next week. Pec didnt feel right during the pull ups and bench so left a few reps in the tank. | ||
| Jordan | | ... | 27-10-2011 @ 21:37 |
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | 26/10/11 Hill Sprints Stretching foam rolling etc. 27/10/11 Hill Sprints Some stretching Safety bar squat - (Rehab) 6x10 Very light weight. Leg Press 4plates x15 5plates x15 7plates x15 x3 5plates x25 Leg Extensions - 2x20 3x20 Calves - 1x25 1x21 1x20 2xfailure. Really starting to wish I got my back seen to earlier instead of just loading up on pain killers and training for 12 weeks. Lesson learned  Zero pain on the squats that I did but something just doesnt feel right and im s**t scared of it tearing again. | ||
| Jordan | | ... | 28-10-2011 @ 17:36 |
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | 28/10/11 Had to combine two sessions today as I wont be able to train over the weekend. Box Jumps up to 38 inches for warm up. Power Clean 40x3x2 60x3 70x1 75x3 PB SLDL 70x3x2 110x1x2 120x1 140x3 PB Military Press 50x5x3 60x3x2 65x9 - Really pleased with this! Weighted Pull Ups 10kg 10,6,5,5,5 Hyperextensions supersetted with sit ups 3x15 So far so good! Plan for next week Power Clean – 80x1 SLDL 160x1 Bench 107.5x5+ Military Press 67.5x6-8 | ||
| Jordan | | ... | 31-10-2011 @ 16:36 |
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | 31/10/11 Conditioning 40 metre sprint best effort x 4-5 cant really remember. 80 metre sprint x1 Steep Incline sprints 2x5 Felt good and explosive today. | ||
| Jordan | | ... | 01-11-2011 @ 19:35 |
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | 1-11-11 Bench Press Barx20x3 60x10 80x5 100x3 110x4 (Close Grip) 60x15 60x15 60x15 Wide Grip Pull Ups 18 – PB ,7,8,6,8,8,8,7 – 70 Total reps. Pleased with the bench press, would have done a little better with more reps during the warm up but was nice to bench with others for a change. Over the moon with the pull ups. | ||
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