My First Journal
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7/7/2012
Deadlift
50 x5
70 x3
90 x3
110 x1
130 x1
150 x1
170 x1
180 x1
190 x1 PB FINALLY!
Farmers
55 x20m
95 x~10m
65 x20m
75 x20m
bit of a nothing session, had a week off so feeling was feeling fresh and decided to go for a deadlift PB and got it!
Deadlift
50 x5
70 x3
90 x3
110 x1
130 x1
150 x1
170 x1
180 x1
190 x1 PB FINALLY!
Farmers
55 x20m
95 x~10m
65 x20m
75 x20m
bit of a nothing session, had a week off so feeling was feeling fresh and decided to go for a deadlift PB and got it!
Haha thanks! I know finally f**king went!! knew as soon as it got to my knees it was done BOOM 200 before I go back to uni!
9/7/2012
Squats
105 x9x2
105 x6rest then 3x2
Strict Log
38 x5
45.5 x5
50.5 x5
55.5 x3
50.5 x5x2
Lateral Raises
10 x10x2
Then a dropset on 3rd set
Rear Delt Raises
10 x10x3
Good session today happy with the squats 105x9 was a PB rep and surprised I managed 2 full sets. Log went well a triple at 55.5 is good and no longer feel the technique is an obstacle.
Squats
105 x9x2
105 x6rest then 3x2
Strict Log
38 x5
45.5 x5
50.5 x5
55.5 x3
50.5 x5x2
Lateral Raises
10 x10x2
Then a dropset on 3rd set
Rear Delt Raises
10 x10x3
Good session today happy with the squats 105x9 was a PB rep and surprised I managed 2 full sets
. Log went well a triple at 55.5 is good and no longer feel the technique is an obstacle. 10/7/2012
Squats
112.5 x7
112.5 x6rest then 1
112.5 x4rest then 3x3
BB Row
50 x10
70 x10
80 x10x3
Chins
BW x10x3
Kroc Row
30 x22 per arm
disappointed with the squats today, rests weren't so much necessary for not being able to complete a rep but more to complete it with decent form. (although the weight was a struggle too
)
Squats
112.5 x7
112.5 x6rest then 1
112.5 x4rest then 3x3
BB Row
50 x10
70 x10
80 x10x3
Chins
BW x10x3
Kroc Row
30 x22 per arm
disappointed with the squats today, rests weren't so much necessary for not being able to complete a rep but more to complete it with decent form. (although the weight was a struggle too
) 11/7/12
Bench
60 x5
70 x5
80 x3
90 x3x3 PB
80 x5
CGBP
60 x5
70 x3
80 x3x2
65 x10x3
Flies
10 x10
12.5 x10
15 x10x2
Then did some rope pushdowns and curls both 5 sets of 10
Chins (Underarm)
BW x10x3
Good session
happy with bench progress hoping for a double at 100 next time!!
Bench
60 x5
70 x5
80 x3
90 x3x3 PB
80 x5
CGBP
60 x5
70 x3
80 x3x2
65 x10x3
Flies
10 x10
12.5 x10
15 x10x2
Then did some rope pushdowns and curls both 5 sets of 10
Chins (Underarm)
BW x10x3
Good session
happy with bench progress hoping for a double at 100 next time!! 13/07/12
Squats
120 x5x2
120 x4pause then1x2
120 x3pause then2x3
Log (Push Press)
38 x5
50.5 x3
60.5 x3
65.5 fail :/ account this too legs being dead due to squats
60.5 x3x3
Squats were hard today...on the plus side after tomorrow thats base cycle done and hopefully a 150 squat!!
Squats
120 x5x2
120 x4pause then1x2
120 x3pause then2x3
Log (Push Press)
38 x5
50.5 x3
60.5 x3
65.5 fail :/ account this too legs being dead due to squats
60.5 x3x3
Squats were hard today...on the plus side after tomorrow thats base cycle done and hopefully a 150 squat!!
16/7/12
Deadlift
50 x5
90 x5
110 x3
130 x3
150 x3
170 x3x2 PB rep
Chins
BW x10
+10 x10x2
+10 x8x3
Rows
60 x5
80 x5
100 x4
Deadlift
50 x5
90 x5
110 x3
130 x3
150 x3
170 x3x2 PB rep
Chins
BW x10
+10 x10x2
+10 x8x3
Rows
60 x5
80 x5
100 x4
21/7/2012
Body Weight 83kg
Squats
60 x5
80 x5
100 x1
110 x1
120 x1
130 x1
140 x1 PB count it seeing as ive only squatted it once before and depth was questionable and max post uni stint of very little training was 130
150 failx2
145 fail
reckon i'd have gotten it had i not jumped to 150 oh well
End of smolov, in 3 weeks of training have gained 10kg on my squat and the same on my deadlift gained 3kg's and at the same bf% fairly happy, wanted a 150 squat though!!
Body Weight 83kg
Squats
60 x5
80 x5
100 x1
110 x1
120 x1
130 x1
140 x1 PB count it seeing as ive only squatted it once before and depth was questionable and max post uni stint of very little training was 130
150 failx2
145 fail
reckon i'd have gotten it had i not jumped to 150 oh wellEnd of smolov, in 3 weeks of training have gained 10kg on my squat and the same on my deadlift gained 3kg's and at the same bf% fairly happy, wanted a 150 squat though!!
23/07/12
Military
40 x5
50 x5
60 x3x3 PB
Military (Push Press)
60 x3
70 x3
70 x2x2
Bench
70 x10x3
70 x9
70 x8
Lateral Raises
10 x10
12.5 x10
12.5 x10
Then drop set
Rear Delt Raises
10 x10x3
Shrugs
60 x10
80 x10
100 x10x5
Press Ups
BW To Failure x3
Ab Wheel
BW x10x5
Good session!! gym was way too warm today for my liking though!!
Military
40 x5
50 x5
60 x3x3 PB
Military (Push Press)
60 x3
70 x3
70 x2x2
Bench
70 x10x3
70 x9
70 x8
Lateral Raises
10 x10
12.5 x10
12.5 x10
Then drop set
Rear Delt Raises
10 x10x3
Shrugs
60 x10
80 x10
100 x10x5
Press Ups
BW To Failure x3
Ab Wheel
BW x10x5
Good session!! gym was way too warm today for my liking though!!
24/07/12
Deadlift
50 x5
90 x3
130 x3
150 x3
160 x3 No Belt PB
(Add Belt)
180 x1 wanted 2 it wasn't far hopefully next week
Squat
80 x10x5 Fairly easy shall do these at 90 next week
Chins
BW x10
+10 x8 BW x3
+10 x7 BW x2x2
Rows
50 x10
60 x10
70 x10x3
Curls
5x10 dont know exact weight had 2 10's on EZ
Deadlift
50 x5
90 x3
130 x3
150 x3
160 x3 No Belt PB
(Add Belt)
180 x1
wanted 2 it wasn't far hopefully next weekSquat
80 x10x5 Fairly easy shall do these at 90 next week
Chins
BW x10
+10 x8 BW x3
+10 x7 BW x2x2
Rows
50 x10
60 x10
70 x10x3
Curls
5x10 dont know exact weight had 2 10's on EZ