Ste Highton's training log

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Stehighton		Ste Highton's training log	29-05-2014 @ 09:23
Member 5361, 124 posts SQ 155, BP 87.5, DL 200 442.5 kgs @ 77kgs UnEq	Right then here's my training log, I've not used one before and I'm pretty novice at lifting, starting around the new year. I'm sticking around the 75-76kg body weight mark at the moment. My powerlifting pb's are currently 130/80/185 my personal goals for this year are 150/95/205. Any advice given is much appreciated.

Stehighton		Saturday 24/05/14	29-05-2014 @ 09:27
Member 5361, 124 posts SQ 155, BP 87.5, DL 200 442.5 kgs @ 77kgs UnEq	Bench press 8x20kgs 5x20kgs 3x40kgs 2x72.5kgs 2x72.5kgs 2x72.5kgs 2x72.5kgs 2x72.5kgs 2x72.5kgs Wide grip bench press 10x60kgs 10x60kgs CGBP 10X50kgs 12X45kgs Military press 11X35kgs 11X35kgs Seated lat raises 13X5kgs plates 12x5kgs plates Shrugs 25x40kgs Pm Barbell curls 15x30kgs Lat raises 15x10kgs Bent over raises 15x5kgs Barbell curls 15x30kgs Lat raises 15x10kgs Bent over raises 15x5kgs Bent over reverse row 22x30kgs

Stehighton		Monday 26/05/14	29-05-2014 @ 09:30
Member 5361, 124 posts SQ 155, BP 87.5, DL 200 442.5 kgs @ 77kgs UnEq	Squat 8x20kgs 5x20kgs 3x20kgs 5x102.5kgs 5x102.5kgs 5x102.5kgs 5x102.5kgs 5x102.5kgs Wide bent over row 12x47.5kgs 12x47.5kgs Ez pull over 12x20kgs 12x20kgs Narrow T bar row 12x50kgs 12x50kgs Shrugs 20x20kgs 20x20kgs

Stehighton		Tuesday 27/05/14	29-05-2014 @ 09:32
Member 5361, 124 posts SQ 155, BP 87.5, DL 200 442.5 kgs @ 77kgs UnEq	Bench press 8x20kgs 5x20kgs 3x50kgs 5x62.5kgs 5x62.5kgs 5x62.5kgs 5x62.5kgs 5x62.5kgs Wide bench press 12x60kgs 12x60kgs CGBP 12x50kgs 12x50kgs Military Press 12x35kgs 10x35kgs Seated lat raise 12x5kgs plates 12x5kgs plates

Stehighton		Wednesday 28/05/14	29-05-2014 @ 09:33
Member 5361, 124 posts SQ 155, BP 87.5, DL 200 442.5 kgs @ 77kgs UnEq	Deadlift 5x60kg 3x60kg 5x132.5kgs 5x132.5kgs 5x132.5kgs 5x132.5kgs 5x132.5kgs Sldl 8x120kgs 8x120kgs 8x120kgs Reverse fly 12x5kgs plates 12x5kgs plates Bent over Row 12x50kgs 12x50kgs Ez bicep curls 12x30kgs 12x30kgs

JohnGym		...	29-05-2014 @ 09:45
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	Yes Ste! Welcome to the madhouse mate.

Stehighton		...	29-05-2014 @ 10:00
Member 5361, 124 posts SQ 155, BP 87.5, DL 200 442.5 kgs @ 77kgs UnEq	Post Edited: 29.05.2014 @ 10:47 AM by Stehighton JohnGym said:Yes Ste! Welcome to the madhouse mate. Cheers mate. Looking forward to living in the madhouse.


Stehighton		...	30-05-2014 @ 11:55
Member 5361, 124 posts SQ 155, BP 87.5, DL 200 442.5 kgs @ 77kgs UnEq	Post Edited: 30.05.2014 @ 11:57 AM by Stehighton Friday 30th May Foam Roll/stretch Squat 20kg x 8 20kg x 5 60kg x 3 122.5kg x 2 122.5kg x 2 122.5kg x 2 122.5kg x 2 122.5kg x 2 122.5kg x 2 3 minutes rest between sets All exercises from here done with a 3010 Tempo Reverse Grip EZ BOR 40kg x 12 50kg x 10 50kg x 10 45 seconds rest between sets Overhand Grip BOR (straps) 50kg x 12 50kg x 12 45 seconds rest between sets EZ Curls 30kg x 12 30kg x 12 45 seconds rest between sets EZ Pullover 20kg x 14 20kg x 14 20kg x 12 45 seconds rest between sets pump sets EZ Curls 20kg x 17 Plate row 20kg x 12 Autopsy: Approach each squat set seriously, bring the elbows forward/chest up. The creatine made me do it.

Stehighton		...	31-05-2014 @ 07:56
Member 5361, 124 posts SQ 155, BP 87.5, DL 200 442.5 kgs @ 77kgs UnEq	Post Edited: 31.05.2014 @ 08:06 AM by Stehighton Bench press 8x20kgs 5x20kgs 3x40kgs 2x75kgs 2x75kgs 2x75kgs 2x75kgs 2x75kgs 2x75kgs Wide grip bench press 12x50kgs 12x50kgs 12x50kgs CGBP 8X50kgs 12X45kgs 12x45kgs Military press 11X32.5kgs 12X32.5kgs Seated lat raises 13X5kgs plates 12x5kgs plates Shrugs 2xzero!!! Autopsy: I forgot the f*king shrugs. Arms and chest are in pieces. All set for the working day now FML. Thinking I might have a new pb in me if I'm doubling 75kgs six times*

JohnGym		...	31-05-2014 @ 09:20
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	Well in mate. Don't worry about the shrugs.

Stehighton		...	02-06-2014 @ 08:18
Member 5361, 124 posts SQ 155, BP 87.5, DL 200 442.5 kgs @ 77kgs UnEq	Workout Squat 8x20kg Squat 5x20kg Squat 3x60kg Squat 5x105kg Squat 5x105kg Squat 5x105kg Squat 5x105kg Squat 4x105kg Wide grip bor 12x50kg 12x50kg 11x50kg Lat pull over ez bar 12x22.5kg 12x22.5kg 10x22.5kg Narrow T bar row 12x50kg 12x50kg 12x50kg Shrugs 25x20kg plates 25x20kg plates Autopsy: Struggled with the squats this morning perhaps down to the 5km run last night. Lesson learnt - running is bent. The rest of the workout felt good.

JohnGym		...	02-06-2014 @ 08:21
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	Post Edited: 02.06.2014 @ 08:22 AM by JohnGym Do you think you will get 5x5 with 107.5kg next week without a run? If not, it's time to drop to 4x4 with 107.5kg instead.

JohnGym		...	02-06-2014 @ 12:24
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	Or, increase the rests between Squat sets to 4 minutes. I'm currently on 3 mins between sets but when it gets turbo hard I'll increase the rest to 4 minutes then eventually up to a maximum of 5 minutes rest between sets before dropping to 4x4 and back to 3 mins rest between sets.

Stehighton		...	02-06-2014 @ 18:47
Member 5361, 124 posts SQ 155, BP 87.5, DL 200 442.5 kgs @ 77kgs UnEq	JohnGym said:Or, increase the rests between Squat sets to 4 minutes. I'm currently on 3 mins between sets but when it gets turbo hard I'll increase the rest to 4 minutes then eventually up to a maximum of 5 minutes rest between sets before dropping to 4x4 and back to 3 mins rest between sets. I'll go with the 4 mins rest rather than dropping the set/reps yet.

Stehighton		...	02-06-2014 @ 19:10
Member 5361, 124 posts SQ 155, BP 87.5, DL 200 442.5 kgs @ 77kgs UnEq	Like an idiot I did six reps at first

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