Training Journal 3.0
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| stewartflett13 |  | Training Journal 3.0 | 03-04-2015 @ 15:26 |
 Member 3807, 302 posts SQ 320, BP 160, DL 320800.0 kgs @ 145kgs UnEq | 3rd times the charm i hope with this journal, not been writing stuff down whilst im training so thought it would be a good idea to keep a track of stuff on here since im on it everyday. So here goes. Name: Stewart Flett Age: 18 Weight: too f**king heavy lol Goals Place top 3 at the scottish naturals Get stronger overall whilst getting fitter Break 300kg squat barrier Deadlift 300kg+ push press 150kg Log Press 130kg work harder on mobility | ||
| stewartflett13 | | ... | 03-04-2015 @ 16:04 |
Member 3807, 302 posts SQ 320, BP 160, DL 320800.0 kgs @ 145kgs UnEq | 01/04/15 Shoulders LOG PRESS warm ups 100kgx3 110kgx3 PB 115kgx1 PUSH PRESS 100kgx5 115kgx2 miss grooved the rep and wobbled about so reset 115kgx6 PB SEATED BB PRESS first time trying these. 60kgx8 70kgx5 80kgx5 60kgx8 paused reps MACHINE PRESS plate loaded 80kgx10 80kgx8 100kgx8 120kgx7 80kgx10 SHOULDER TRIFECTA: D/B Laterals, Face Pulls and UpWright rows 15kgx10 45kgx10 40kgx10 15kgx10 45kgx10 40kgx10 15kgx10 45kgx10 40kgx10 15kgx10 45kgx10 40kgx10 Done. Good session overall pressing has been going really well last few weeks hit that magic 140kg push press a few weeks back so im working on building on that and hopefully transfering that over to my log press. | ||
| ChrisMcCarthy | | ... | 03-04-2015 @ 16:22 |
Lost his pen, then found his pen. #phew Member 4899, 2956 posts | Look forward to following the Log! What is your plan for getting stronger whilst getting fitter? | ||
| stewartflett13 | | ... | 03-04-2015 @ 21:37 |
Member 3807, 302 posts SQ 320, BP 160, DL 320800.0 kgs @ 145kgs UnEq | ChrisMcCarthy said:Look forward to following the Log! What is your plan for getting stronger whilst getting fitter? Thanks man, Basically I've cleaned my diet significantly and I've also ramping up my cardio work aswell as adding a couple of session where I work on explosiveness | ||
| stewartflett13 | | ... | 05-04-2015 @ 18:27 |
Member 3807, 302 posts SQ 320, BP 160, DL 320800.0 kgs @ 145kgs UnEq | 05/0415 Squat and bench Cambered bar squats 60kgx10 100kgx10 140kgx8 180kgx4 beltless 180kgx5 200kgx5 220kgx3 easy 240kgx2 Quite happy with this never done them before really really swingy so got thrown off on some reps. Incline Bench Paused 60kgx10x2 80kgx8 80kgx5 60kgx10x8 Done. Quick session today only had 1 hour so got done what I could missed Friday and Saturday with working late but I'm going back in tomorrow to finish off with some assistance work for legs and chest. | ||
| stewartflett13 | | ... | 06-04-2015 @ 23:53 |
Member 3807, 302 posts SQ 320, BP 160, DL 320800.0 kgs @ 145kgs UnEq | 06/04/15 Legs and Chest continued Speed squats with safety bar and box 70kgx3 110kgx3 130kgx3 150kgx3x6 190kgx3 Paused C/G bench 60kgx10 80kgx8 90kgx5 Leg curls 40kgx10x5 Incline D/B bench 15kgx20 17.5kgx20 20kgx15 30kgx10 Chest Flys 20kgx20 40kgx15 60kgx15 Done. Squats were moving very quick today so very happy with that, Got events session on wedensday night so kept it lighter weight and higher reps on everything else. Looking forward to smashing some events on wedensday night. Cardio tomorrow going to be more of an active recovery session get the blood moving around my body in prep for wedensday night. | ||
| KevC86 |  | ... | 07-04-2015 @ 06:49 |
 Member 5141, 4207 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | Not seen any of your videos for a while, so i shall be watching this log. Good luck on those goals. | ||
| stewartflett13 | | ... | 07-04-2015 @ 23:16 |
Member 3807, 302 posts SQ 320, BP 160, DL 320800.0 kgs @ 145kgs UnEq | KevC86 said:Not seen any of your videos for a while, so i shall be watching this log. Good luck on those goals. Cheers man | ||
| stewartflett13 | | ... | 07-04-2015 @ 23:26 |
Member 3807, 302 posts SQ 320, BP 160, DL 320800.0 kgs @ 145kgs UnEq | 08/04/15 Cardio night Me and my brother work at this, the format well follow is he works then I work u rest as long as it takes your partner to complete there reps. So we do 6 rounds on everything only stopping when the other person is working 200kgx5 tyre flips x6 rounds Battle ropes x6 rounds Power cleans x6 rounds K/B swings x6 rounds Skipping x6 rounds Mountain climbers x6 rounds 26 minutes 44 seconds Done. | ||
| stewartflett13 | | ... | 09-04-2015 @ 08:32 |
Member 3807, 302 posts SQ 320, BP 160, DL 320800.0 kgs @ 145kgs UnEq | 08/04/15 Back Day Deadlift 60kgx10 100kgx5 140kgx5 180kgx5 220kgx3 240kgx3 Beltless Trap bar deads 80kgx10 120kgx5 160kgx5 200kgx5 240kgx5 Beltless Romanian deadlifts 60kgx10 100kgx10 140kgx8 180kgx5# 140kgx12 SSB Good morning 70kgx8 80kgx8 90kgx8 100kgx8 70kgx20 Yates rows 60kgx15 80kgx12 90kgx10 100kgx12 Pulldowns 3x10 Iso Lwr Rows 3x10 Back extensions BWx20x2 BW+115lbsx8 BWx20 Done. Deads were horrible today and for the past 2 months need to rethink my approach on deadlifts because that triple at 240 was really hard and my PB is 260kg for 5 reps. rest of the workout was good though, did a couple of new excercises tongiht so happy with how they went. | ||
| ChrisMcCarthy | | ... | 09-04-2015 @ 10:20 |
Lost his pen, then found his pen. #phew Member 4899, 2956 posts | stewartflett13 said: Thanks man, Basically I've cleaned my diet significantly and I've also ramping up my cardio work aswell as adding a couple of session where I work on explosiveness That should do it!  | ||
| stewartflett13 | | ... | 10-04-2015 @ 10:03 |
Member 3807, 302 posts SQ 320, BP 160, DL 320800.0 kgs @ 145kgs UnEq | 09/04/15 Was supposed to be cardio ended up messing around BTN split Jerks 60kgx3 80kgx3 100kgx1 120kgx1 140kgx1 Power Cleans 50kg 60kg 70kg 80kg 90kg 105kg 140kg nice and easy been months since I've done this so leaving it there for now | ||
| stewartflett13 | | ... | 11-04-2015 @ 18:47 |
Member 3807, 302 posts SQ 320, BP 160, DL 320800.0 kgs @ 145kgs UnEq | 10/04/15 Chest & Shoulders Strict Press 40kgx5x2 60kgx5 70kgx3 80kgx1 90kgx1 100kgxf 95kgx1 PB 85kg 3x3 rep PB Paused incline Bench 60kgx3 80kgx3 92.5kg 5x3 rep PB Seated Barbell Press (Paused Reps) 40kgx5 60kgx5 75kg 5x5 Rep PB Incline D/B 5x10 D/B shoulder press 5x10 Done. awesome session pressing is really on point just now, just need my deadlift to catch back up now and ill be very happy. | ||
| stewartflett13 | | ... | 13-04-2015 @ 22:42 |
Member 3807, 302 posts SQ 320, BP 160, DL 320800.0 kgs @ 145kgs UnEq | 13/04/15 Last 8 weeks of train g leading up to next competion so starting 8 weeks of build up hopefully peak nicely come comp time. Back and Biceps Volume Deadlifts 60kgx10 100kgx6 140kgx5 170kg 8x5 no belts or straps SLDL 100kg 5x5 Yates rows 60kgx15 70kgx12 80kgx12 80kgx10 60kgx20 Lat Pulldowns w/ Fat grips 100lbsx12x4 shruggs 100kgx20x3 Hammer curls 30kgx10x5 Back Extensions BWX20x3 Done. Everything very light tonight gradually building up in weight as get closer to comp. | ||
| stewartflett13 | | ... | 15-04-2015 @ 13:58 |
Member 3807, 302 posts SQ 320, BP 160, DL 320800.0 kgs @ 145kgs UnEq | 14/04/15 Cardio Tyre flip Battle ropes Power cleans Skipping K/B swings Mountain climbers 7 rounds back to back 26 minutes | ||