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Adams Training Journal - Daily Squating

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Luuuuuukey		...	05-05-2014 @ 09:56
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Squatting heavy every session seems to be working a treat for me. Hope it continues going well for you!
adreed94		...	05-05-2014 @ 15:11
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Post Edited: 06.05.2014 @ 15:53 PM by adreed94 Cheers luke, definitely seems to be progressing nicely. Still a bit unsure on back-off sets, just playing it by ear and seeing what works best. Cant argue with these regular PB's tho Front Squat 100kg x 1 110kg x 1 125kg x 1 = PB 127.5kg x 1 = PB SLD's 120kg x 3 125kg x 3 125kg x 3 135kg x 3 135kg x 3 PM sesh: Back - Barbell Rows
adreed94		New bench press 5RM	06-05-2014 @ 15:53
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Back Squat 120kg x 1 140kg x 1 142.5kg x 1 145kg x 1 Bench 87.5kg x 5 100kg x 3 112.5kg x 5 = PB W/Slingshot 130kg x 3 135kg x 2, only just failed on 3rd rep Wider Grip w/pause 60kg x 8 80kg x 8 82.5kg x 8 85kg x 8 87.5kg x 8 87.5kg x 7 +Some tricep pulldowns, face pulls, rear delt dumbbell flys.
adreed94		...	07-05-2014 @ 17:25
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Front Squats 100kg x 1 110kg x 1 (120kg x 1) x 5 (100kg x 2) x 2 Dumbbell Curls (22.5kg x 6) x 3 Preachers Pulldowns (65kg x 8) x 3 (45kg x 8) x 3
adreed94		Back Squat 5RM	08-05-2014 @ 17:11
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Back Squat 120kg x 1 142.5kg x 1 145kg x 1 127.5kg x 5 = PB, 5RM OHP 42.5kg x 5 50kg x 5 55kg x 9, = previous PB (42.5kg x 10) x 3 +Cable lateral raises and flys for shoulders +Rear delt dumbbell flys +Rotator Cuff Exercises
adreed94		Deadlift PB	10-05-2014 @ 19:38
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Post Edited: 20.05.2014 @ 19:35 PM by adreed94 Back Squat 120kg x 1 140kg x 1 125kg x 1 (105kg x 9) x 4, killer! Deadlift 150kg x 1 170kg x 2 180kg x 2 185kg x 2 = PB 170kg x 3 SLD's,120kg x 5
adreed94		...	11-05-2014 @ 18:49
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Bench Press 77.5kg x 5 90kg x 5 105kg x 9 = PB W/Slingshot 120kg x 5 125kg x 5 100kg x 5, v.slow -ves Wider grip, w/pause on some reps 90kg x 6 90kg x 6 90kg x 6 Normal Grip, w/pause 70kg x 8 70kg x 8 Back Squat Bar x 5 Bar x 5 40kg x 5 40kg x 5 40kg x 5 40kg x 5 40kg x 5
adreed94		Front Squat PB	12-05-2014 @ 18:55
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Front Squat 110kg x 1 120kgx 1 130kg x 1 = PB 132.5kg x 1 = PB AGAIN 100kg x 3 100kg x 4 = PB, 4RM Pulldowns (105kg x 5) x 5 112kg x 3 (84kg x 6) x 4 56kg x 12 Barbell Curls @45kgx6,6 @35kgx8,8 Preacher Curls Notes: Not even sure I slept last night, had exam in the morning and still managed 132.5kg on the front squat..that 140 end of summer target is looking too easy, 160 by end of summer?
adreed94		OHP - 8RM	13-05-2014 @ 17:08
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Back Squat 120kg x 1 140kg x 1 145kg x 1, messy rep 147.5kg x 1, messy rep 130kg x 2, felt good on these doubles 130kg x 2 120kg x 2 OHP 45kg x 3 52.5kg x 3 60kg x 8 = PB, 8RM 45kg x 10 45kg x 10 45kg x 10
adreed94		Squat Gainzzz	14-05-2014 @ 18:56
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Post Edited: 20.05.2014 @ 19:39 PM by adreed94 Decided to chose back squats over front squats today, feel a MON+WED front squat dont allow me to focus on my back squat as much as id like to, anyway... Back Squat 120kg x 1 140kg x 1 152.5kg x 1 = PB, +another new pair of shorts ripped 155kg x 1 = PB (120kg x 2) x 2 SLD's 120kg x 4 130kg x 4 140kg x 4 140kg x 4 140kg x 4 Hammy Curls 4 sets@60-80kg..10 reps p/set Random Back stuff, nothing worth writing about.
adreed94		Bench Press 6RM	15-05-2014 @ 18:56
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Post Edited: 15.05.2014 @ 18:56 PM by adreed94 Back Squat 120kg x 1 140kg x 1 (100kg x 2) x 5, all paused Bench 85kg x 3 95kg x 3 110kg x 6 = PB, 6RM W/Slingshot 100kg x 1 125kg x 2 130kg x 2 130kg x 2 130kg x 2 Flat bench, wider grip w/pause 85kg x 10 85kg x 10 Chest Press machine - About 4 sets, 8-12 reps p/set Incline chest flys, (12kg x 8)x3 Rear delt dumbbell flys, (8kg x 8)x3 Dips, (BWx10)x5
adreed94		Deadlift PB	17-05-2014 @ 19:30
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Back Squat 120kg x 1 140kg x 1 150kg x 1 130kg x 2 130kg x 2 Deadlifts 150kg x 1 180kg x 1 190kg x 2 = PB (182.5kg x 3) x 2 = PB, 3RM 150kg x 5 Pulldowns 105kg x 4 105kg x 4 98kg x 6 98kg x 6 91kg x 8 91kg x 8 63kg x 10 63kg x 10 Bicep Curls Preacher Curls in Machine
adreed94		OHP - 8RM	18-05-2014 @ 15:10
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Back Squat 120kg x 1 130kg x 1 100kg x 2, paused OHP 50kg x 5 55kg x 3 62.5kg x 8 = PB, 7+8RM Rear delt flys with 5kg plate - 2sets@8reps, 2sets@12reps
adreed94		...	19-05-2014 @ 23:42
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Post Edited: 19.05.2014 @ 23:43 PM by adreed94 Final exam in the morning, managed to fit in some gym time just before the coach home. Back to normal tomorrow, big gains to come! Front Squats 40kg x 2 40kg x 2 70kg x 2 70kg x 2 90kg x 2 90kg x 2 70kg x 2 70kg x 2 Back Squats 70kg x 2 70kg x 2 70kg x 5
adreed94		Bench Press 4RM	20-05-2014 @ 18:52
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Back Squat 120kg x 1 140kg x 1 150kg x 1 130kg x 2 130kg x 2 Bench 90kg x 5 102.5kg x 3 115kg x 4 = PB, 4RM Slightly wider grip, w/pause 100kg x 5 100kg x 5 100kg x 5 90kg x 5 90kg x 5 +Some light tricep pushdowns, pyramid style..6-8-10-12-10-8-6 @level 6-8?

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