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Ste Highton's training log

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StehightonIconTuesday - bench day10-06-2014 @ 07:25 
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Member 5361, 124 posts
SQ 155, BP 87.5, DL 200
442.5 kgs @ 77kgs UnEq
Bench press

8x20kgs
5x20kgs
3x50kgs
5x67.5kgs
5x67.5kgs
5x67.5kgs
5x67.5kgs
5x67.5kgs

Wide bench press

12x60kgs
10x60kgs

CGBP

12x50kgs
12x50kgs

Military Press

12x35kgs
8x35kgs
8x32.5kgs

Seated lat raise

12x5kgs plates
12x5kgs plates

Shrugs

25x20kgs plates
25x20kgs plates

Autopsy: last set and a half were a struggle. Everything after that was tough today.
JohnGymIcon...10-06-2014 @ 08:11 
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Hamstrings feel activated.
Member 1107, 6964 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
Very good again Ste. Big PB coming soon.
StehightonIcon...10-06-2014 @ 12:35 
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Member 5361, 124 posts
SQ 155, BP 87.5, DL 200
442.5 kgs @ 77kgs UnEq
JohnGym said:Very good again Ste. Big PB coming soon.


Cheers mate, I want to see what I can do soon.
JohnGymIcon...10-06-2014 @ 13:20 
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Hamstrings feel activated.
Member 1107, 6964 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
How long until your hols? Let's do a PB day the Friday before.
StehightonIcon...10-06-2014 @ 13:24 
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Member 5361, 124 posts
SQ 155, BP 87.5, DL 200
442.5 kgs @ 77kgs UnEq
JohnGym said:How long until your hols? Let's do a PB day the Friday before.


6weeks tomorrow mate.
StehightonIconWednesday 11th June11-06-2014 @ 09:01 
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Member 5361, 124 posts
SQ 155, BP 87.5, DL 200
442.5 kgs @ 77kgs UnEq
Post Edited: 11.06.2014 @ 09:05 AM by Stehighton
Deadlift

8x60kgs
5x60kgs
3x100kgs
5x137.5kgs
5x137.5kgs
5x137.5kgs
5x137.5kgs
5x137.5kgs

Sldl

6x130kgs
8x120kgs
6x120kgs

Reverse fly

12x5kgs plates
12x5kgs plates

Bent over Row

12x50kgs
12x50kgs

Ez bicep curls

12x30kgs
12x30kgs

Autopsy: Really gave my legs some thought before each rep today, weight felt good for deadlifts,

Need to increase the bor and curls next time

All in all I'm happy with today's session,

Looking forward to Friday 18th July, which is my next pb day.

NOTE TO SELF don't wear shorts again on deadlift day, every hair was pulled off my shins

JohnGymIcon...11-06-2014 @ 09:33 
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Hamstrings feel activated.
Member 1107, 6964 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
Post Edited: 11.06.2014 @ 09:34 AM by JohnGym
Lol at the shins!

Mate, much better Deadlifts there.
I think I'm looking forward to your PB day more than you are.

Edit: ps, maybe bring your heels a bit narrower.
StehightonIcon...11-06-2014 @ 09:49 
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Member 5361, 124 posts
SQ 155, BP 87.5, DL 200
442.5 kgs @ 77kgs UnEq
I think I'm going to get over that 400kg total :-)
StehightonIconFriday's Brick gym session13-06-2014 @ 14:09 
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Member 5361, 124 posts
SQ 155, BP 87.5, DL 200
442.5 kgs @ 77kgs UnEq
stretch

Squat
20kg x 8
20kg x 5
60kg x 3
100kg x 1
125kg x 2
125kg x 2
125kg x 2
125kg x 2
125kg x 2
125kg x 2

3 minutes rest between sets

Paused squats (5 second pauses)

60kgs x 3



**All exercises from here done with a 3010 Tempo**


Overhand Grip BOR (straps)

55kg x 12
55kg x 12

45 seconds rest between sets

EZ Pullover

22.5kg x 12
25kg x 12
25kg x 12

45 seconds rest between sets

Narrow T bar row

50kg x 12
40kg x 12
40kg x 12

Barbell shrugs (strapped)

60kg x 12
70kg x 12
70kg x 12

**Foy's experiment**

Deadlift

60kg x 3
100Kg x 1
140kg x 1
160kg x 1
180kg x fail

Autopsy: Weight felt good today after failing these doubles last week. I'm going to keep these 60kg paused squats to practise the explosive squat and also for depth.

All in all happy with this workout today.

StehightonIcon...14-06-2014 @ 07:51 
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Member 5361, 124 posts
SQ 155, BP 87.5, DL 200
442.5 kgs @ 77kgs UnEq
Post Edited: 21.06.2014 @ 06:47 AM by Stehighton
Bench press
8x20kgs
5x20kgs
3x40kgs
2x72.5kgs
2x72.5kgs
2x72.5kgs
2x72.5kgs
2x72.5kgs
2x72.5kgs

Wide grip bench press

12x55kgs
10x55kgs

CGBP

12X50kgs
12X50kgs

Military press

12X30kgs
12X30kgs

Seated lat raises

12x5kgs plates
12x5kgs plates

Barbell Shrugs

12x70kgs
12x70kgs


Autopsy: body felt tired today, I think I got a little carried away yesterday. Dropped some of the bb weights to get the quality of the reps completed.

Going to up the increases now on the 5x5 days and drop it to 4x4 starting Monday.
JohnGymIcon...14-06-2014 @ 09:37 
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Hamstrings feel activated.
Member 1107, 6964 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
Lol!!! Cool Cool Cool


Good session. You have brought your hands in a touch compared to last time. I think it looked a fraction faster last week in the slightly wider hand position?
StehightonIcon...14-06-2014 @ 10:21 
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Member 5361, 124 posts
SQ 155, BP 87.5, DL 200
442.5 kgs @ 77kgs UnEq
JohnGym said:Lol!!! Cool Cool Cool


Good session. You have brought your hands in a touch compared to last time. I think it looked a fraction faster last week in the slightly wider hand position?


I felt tired today shoulders were a little sore. Ready for a big rest day tomorrow then Monday I'm starting the 4x4's
JohnGymIcon...14-06-2014 @ 10:28 
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Hamstrings feel activated.
Member 1107, 6964 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
Only do 4x4 if your selected weight doesn't allow 5x5 though mate.
StehightonIcon...14-06-2014 @ 14:48 
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Member 5361, 124 posts
SQ 155, BP 87.5, DL 200
442.5 kgs @ 77kgs UnEq
Of course, I'll try for 5x5 first.
StehightonIcon...16-06-2014 @ 07:12 
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Member 5361, 124 posts
SQ 155, BP 87.5, DL 200
442.5 kgs @ 77kgs UnEq
Monday 16th June 2014

Squat 8x20kg
Squat 5x20kg
Squat 3x60kg
Squat 1x100kg

Squat 5x115kg
Squat 5x115kg
Squat 5x115kg
Squat 5x115kg


Wide grip bor

12x60kg
12x60kg
8x60kg

Lat pull over ez bar

12x25kg
12x25kg


Narrow T bar row

12x45kg
12x45kg
10x45kg


Shrugs (barbell- strapped)

20x70kg
20x70kg

Autopsy:

Moved to 4x4 this week but with 7.5kg gain rather than the normal 2.5kg. Tougher that I thought. Still needing to better the technique.

Increased all the bb weights too other than the t-bar row which I wanted to improve my tekkers.

Defo gains for me today.

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