Ste Highton's training log
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| Stehighton |  | ... | 20-08-2014 @ 10:43 |
 Member 5361, 124 posts SQ 155, BP 87.5, DL 200442.5 kgs @ 77kgs UnEq | Wednesday 20th August Deadlift 60kg x 5 60kg x 3 100kg x 3 140kg x1 167.5kg x 5 167.5kg x 5 167.5kg x 5 Strapped from here 167.5kg x 5 167.5kg x 4 Ez curls 30kg x 12 30kg x 12 Upright row 30kg x 12 30kg x 12 Lat raises 10kg x 12 10kg x 12 Shrugs 70kg x 12 70kg x 12 Pump set ex curls 20kg x 25 Autopsy: tore a good chunk of skin off my hand set 3, completed the last two with straps. That was tough. 175kg next week probably drop to 4x4 if I keep this method. | ||
| Stehighton | | ... | 23-08-2014 @ 08:19 |
Member 5361, 124 posts SQ 155, BP 87.5, DL 200442.5 kgs @ 77kgs UnEq | Friday 22nd August Squat 20kg x 8 20kg x 5 60kg x 3 100kg x 1 140kg x 1 155kg x 1 new 1rm 100kg x 8 100kg x 8 Autopsy: squats and squats only here, absolutely wacked training late. Happy I did a 155kg. | ||
| Stehighton | | ... | 25-08-2014 @ 18:55 |
Member 5361, 124 posts SQ 155, BP 87.5, DL 200442.5 kgs @ 77kgs UnEq | DAY 1 Squat 20kg x 8 20kg x 5 60kg x 3 100kg x 1 140kg x 1 beltless pb 100kg x 5 100kg x 5 100kg x 5 Bench 20kg x 8 20kg x 5 60kg x 3 80kg x 1 65kg x 5 65kg x 5 65kg x 5 Deadlift 60kg x 3 115kg x 3 115kg x 3 115kg x 3 115kg x 3 115kg x 3 Autopsy: Change of direction today as I was concerned about being able to lift heavy 9 times in one day in my first comp( October 12th) This plan will get me used to lifting this way Hopefully :-) | ||
| Stehighton | | ... | 26-08-2014 @ 20:25 |
Member 5361, 124 posts SQ 155, BP 87.5, DL 200442.5 kgs @ 77kgs UnEq | Tuesday 26th August Squat 20kg x 8 20kg x 5 60kg x 3 80kg x 3 80kg x 3 80kg x 3 80kg x 3 80kg x 3 80kg x 3 80kg x 3 80kg x 3 Bench 20kg x 8 20kg x 5 60kg x 3 60kg x 3 60kg x 3 60kg x 3 60kg x 3 60kg x 3 60kg x 3 60kg x 3 SLDL 60kg x 3 100kg x 1 120kg x 1 140kg x 1 120kg x 3 120kg x 3 120kg x 3 120kg x 3 120kg x 3 120kg x 3 120kg x 3 120kg x 3 Autopsy: felt too easy but nice, fast and smooth throughout. | ||
| Stehighton | | ... | 27-08-2014 @ 15:57 |
Member 5361, 124 posts SQ 155, BP 87.5, DL 200442.5 kgs @ 77kgs UnEq | Wednesday 27th August Paused squats 20kg x 8 20kg x 5 60kg x 3 110kg x 1 100kg x 3 2 minutes between sets Bench 20kg x 8 20kg x 5 60kg x 1 87.5kg x 1 72.5kg x 3 72.5kg x 3 72.5kg x 3 2 minutes between sets Body building exercises 5 x heaves 5 x heaves 5 x heaves ez curls 25kg x 12 25kg x 12 25kg x 12 Ez stood up row 30kg x 12 30kg x 12 30kg x 12 Autopsy: squats felts good, bench was tough and a 1rm without elbow sleeves. Been given some advice that I've not got the bar pressing low enough on my cheat as in its too high up towards my chin and to also narrow the elbows. Any other advise is appreciated. | ||
| Stehighton | | ... | 28-08-2014 @ 13:23 |
Member 5361, 124 posts SQ 155, BP 87.5, DL 200442.5 kgs @ 77kgs UnEq | New plan week 1 Day 4 Squat 20kg x 8 20kg x 5 60kg x 3 100kg x 3 100kg x 3 100kg x 3 100kg x 3 100kg x 3 100kg x 3 100kg x 3 100kg x 3 2 minutes rest between sets Bench Press 20kg x 8 20kg x 5 65kg x 3 65kg x 3 65kg x 3 65kg x 3 65kg x 3 65kg x 3 65kg x 3 65kg x 3 2 minutes rest between sets SLDL 60kg x 3 100kg x 1 140kg x 1 165kg x 1 130kg x 5 130kg x 5 130kg x 5 2:30 minutes rest between sets Autopsy: all felt really good the 165kg SLDL was a pb for me 160kg was the heaviest I've gone even with a belt. | ||
| Stehighton | | ... | 29-08-2014 @ 13:21 |
Member 5361, 124 posts SQ 155, BP 87.5, DL 200442.5 kgs @ 77kgs UnEq | New plan Day 5 Beltless Squat 20kg x 8 20kg x 5 60kg x 3 100kg x 1 145.5kg x 1 117.5kg x 5 117.5kg x 5 117.5kg x 5 117.5kg x 5 Bench Press 20kg x 8 20kg x 5 60kg x 3 77.5kg x 2 70kg x 5 70kg x 5 70kg x 5 70kg x 5 Deadlift 60kg x 3 115kg x 3 115kg x 3 115kg x 3 115kg x 3 115kg x 3 115kg x 3 Autopsy: seemed to pause during the squat, felt good though. Felt strong today, I've enjoyed this weeks training, ready for a rest now. | ||
| Stehighton | | ... | 01-09-2014 @ 21:05 |
Member 5361, 124 posts SQ 155, BP 87.5, DL 200442.5 kgs @ 77kgs UnEq | Monday Squat 20kg x 8 20kg x 5 60kg x 3 100kg x 1 142.5kg x 1 102.5kg x 5 102.5kg x 5 102.5kg x 5 Bench 20kg x 8 20kg x 5 60kg x 3 82.5kg x 1 82.5kg x 1 with better speed 67.5kg x 5 67.5kg x 5 67.5kg x 5 Deadlift 60kg x 3 115kg x 3 115kg x 3 115kg x 3 115kg x 3 115kg x 3 Autopsy: nothing special today. Thieving c**ts have broke in and stole my Bose wireless speaker. Silent training for a while. | ||
| Stehighton | | ... | 02-09-2014 @ 19:27 |
Member 5361, 124 posts SQ 155, BP 87.5, DL 200442.5 kgs @ 77kgs UnEq | Tuesday Squat 20kg x 8 20kg x 5 60kg x 3 82.5kg x 3 82.5kg x 3 82.5kg x 3 82.5kg x 3 82.5kg x 3 82.5kg x 3 82.5kg x 3 82.5kg x 3 Bench 20kg x 8 20kg x 5 62.5kg x 3 62.5kg x 3 62.5kg x 3 62.5kg x 3 62.5kg x 3 62.5kg x 3 62.5kg x 3 62.5kg x 3 SLDL 60kg x 3 100kg x 1 120kg x 1 150kg x 1 122.5kg x 3 122.5kg x 3 122.5kg x 3 Autopsy: felt good tonight. 150kg SLDL felt quick off the ground. | ||
| Stehighton | | ... | 03-09-2014 @ 21:26 |
Member 5361, 124 posts SQ 155, BP 87.5, DL 200442.5 kgs @ 77kgs UnEq | Wednesday Paused squats 20kg x 8 20kg x 5 60kg x 3 115kg x 1 105kg x 3 2 minutes between sets Bench 20kg x 8 20kg x 5 60kg x 1 90kg x 1 fail 85kg x 1 75kg x 3 75kg x 3 75kg x 3 5 x chin ups 5 x chin ups 5 x chin ups Autopsy: I'm a failure at life. | ||
| Stehighton | | ... | 04-09-2014 @ 13:05 |
Member 5361, 124 posts SQ 155, BP 87.5, DL 200442.5 kgs @ 77kgs UnEq | Thursday Squat 20kg x 8 20kg x 5 60kg x 3 100kg x 1 145kg beltless x fail 150kg w/belt x1 3- 4 minutes rest between top sets Bench Press 20kg x 8 20kg x 5 50kg x 3 50kg x 3 50kg x 3 50kg x 3 50kg x 3 50kg x 3 50kg x 3 50kg x 3 2 minutes rest between sets SLDL 60kg x 3 100kg x 1 140kg x 1 3 minutes reset 170kg x 1 2:30 minutes rest between sets from here 130kg x 5 130kg x 5 130kg x 5 Autopsy: approached the 145kg wrong and failed accordingly. | ||
| Stehighton | | ... | 05-09-2014 @ 19:19 |
Member 5361, 124 posts SQ 155, BP 87.5, DL 200442.5 kgs @ 77kgs UnEq | Friday end of week 2 Beltless Squat 20kg x 8 20kg x 5 60kg x 3 100kg x 1 120kg x 1 140kg x 1 Bench Press 20kg x 8 20kg x 5 60kg x 3 80kg x 2 70kg x 5 70kg x 5 70kg x 5 70kg x 5 Deadlift 60kg x 3 100kg x 1 140kg x 1 180kg x 1 115kg x 3 115kg x 3 115kg x 3 115kg x 3 115kg x 3 115kg x 3 Autopsy: good day today, I managed to get all three of my opening lifts done for the first time in one day, felt comfortable enough considering they were part of a full workout. I'm going to do this each Friday up until the comp now. | ||
| Stehighton | | ... | 06-09-2014 @ 20:24 |
Member 5361, 124 posts SQ 155, BP 87.5, DL 200442.5 kgs @ 77kgs UnEq | Daily max squats 20kg x 8 20kg x 5 60kg x 3 100kg x 1 145kg x 1 Autopsy: done and dusted. | ||
| Stehighton | | ... | 07-09-2014 @ 22:06 |
Member 5361, 124 posts SQ 155, BP 87.5, DL 200442.5 kgs @ 77kgs UnEq | Daily max squats 20kg x 8 20kg x 5 60kg x 3 100kg x 1 130kg x 1 150kg x 1 Autopsy: I didn't think I'd go above 130kg. That felt decent so I moved on. | ||
| Stehighton | | ... | 09-09-2014 @ 19:23 |
Member 5361, 124 posts SQ 155, BP 87.5, DL 200442.5 kgs @ 77kgs UnEq | Tuesday speed work Squat 20kg x 8 20kg x 5 60kg x 3 100kg x 1 140kg x 1 155kg x 1 equal pb Bench 20kg x 8 20kg x 5 50kg x 3 50kg x 3 50kg x 3 50kg x 3 50kg x 3 50kg x 3 50kg x 3 50kg x 3 SLDL 60kg x 3 100kg x 1 120kg x 1 140kg x 1 180kg x 1 190kg x 1 122.5kg x 3 122.5kg x 3 122.5kg x 3 Autopsy: felt terrible before training today, for one reason or another I've missed two meals, last having something at 7am. So I'm pretty happy with these lifts. Two points I need to note are 1. bring my elbows more forward on squats, I need to find out why I do this, any ideas? Bar positioning, hand positioning etc 2. Drop the f**king hitch deadlifting. | ||