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Adams Training Journal - Daily Squating

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adreed94		...	21-05-2014 @ 19:02
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Front Squats 110kg x 1 125kg x 1 125kg x 1 125kg x 1 125kg x 1 125kg x 1 SLD's 145kg x 4 145kg x 4 145kg x 4 145kg x 4 145kg x 4 Dumbbell Rows 47.5kg x 8 47.5kg x 8 47.5kg x 8 47.5kg x 8 25kg/27.5kg? x 12 25kg/27.5kg? x 15 25kg/27.5kg? x 20, rest pause at rep no.10 each arm Dumbbell Curls 22.5kg x 8 22.5kg x 6 22.5kg x 6 Cable Curls All kinds of weights and reps +Knees to upper chest w/arms in dip lockout, couple sets of 10 +Cable Crunches
adreed94		...	21-05-2014 @ 19:02
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Post Edited: 21.05.2014 @ 19:08 PM by adreed94 .
adreed94		...	21-05-2014 @ 19:03
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Post Edited: 21.05.2014 @ 19:05 PM by adreed94 .
adreed94		...	22-05-2014 @ 18:24
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, treating 150kg as my minimum weight atm, meaning I have to get it every time I back squat..ofcourse if it feels quick I will increase the weight for that workout.. 132.5kg x 2 132.5kg x 2 OHP 45kg x 5 50kg x 5 57.5kg x 9 = PB, 9RM, left a couple in the tank for push press Push Press 60kg x 1 70kg x 1 80kg x 1 90kg x 1 95kg x 1 = PB 100kg x 1 = PB AGAIN, +10kg 1RM fought for the lockout then held that b**ch overhead for a while. Satisfying feeling holding 100kg overhead, want a lot more tho! Back to OHP 45kg x 12 45kg x 12 45kg x 12, probs a 12RM but who cares +s**tload of Cable lateral raises, from top and bottom of machine +Dumbbell rear delt flys, (6kg x 8) x 3
Sawyers		...	22-05-2014 @ 19:30
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	Some very good stuff going on in here!
adreed94		Back Squat 2RM+3RM PB's	24-05-2014 @ 17:29
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Back Squat 120kg x 1 130kg x 1 142.5kg x 2 = PB 137.5kg x 3 = PB 100kg x 2, paused Deadlifts 140kg x 1 170kg x 1 192.5kg x 2 = F, started coming of the floor then I gave up, head wasn't in it today so will move deads to tomorrow.
adreed94		Bench Press 10RM	25-05-2014 @ 16:58
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Post Edited: 25.05.2014 @ 16:59 PM by adreed94 Back Sqaut 120kg x 1 140kg x 1 150kg x 1 Bench 80kg x 5 92.5kg x 5 105kg x 10 = PB Paused and wider grip 80kg x 10, paused 80kg x 10, paused 80kg x 10, not paused Deadlifts will now be moved to tomorrow after front squats.
adreed94		Front Squat Gainzzzz	26-05-2014 @ 17:02
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Front Squats 100kg x 1 120kg x 1 135kg x 1 = PB 137.5kg x 1 = PB AGAIN, head nearly exploded..should probs stop pushing for PB's so often haha Deadlifts 140kg x 1 160kg x 1 170kg x 3 175kg x 3 185kg x 3 = FAIL, same story as the other day, came of floor but just gave up..ffs 170kg x4 = PB, 4RM 155kg x 5 = PB, 5RM Seem to have a weird mental block when deadlifting weights above 140kg, as the weight gets heavier takes me longer to pull it, hold the bar for ages doing weird up and down movements with my legs/hips and f**king around with my breathing. Ideally want to learn to walk up to the bar and just pull, but I suppose i am hitting PB's every sesh so cant really complain.. Ran out of time due to bank holiday closing hours, will most likely hit back and bi's after my back squats and OHP tomorrow.
adreed94		OHP 9RM + PULL-UP 1RM	27-05-2014 @ 18:54
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Back Squats 120kg x 1 140kg x 1, horrible rep 120kg x 2 100kg x 3, straight after the 120x2 OHP 47.5kg x 3 55kg x 3 60kg x 9 = PB 47.5kg x 10 47.5kg x 10 47.5kg x 10 Weighted Pull-ups BW+30kg x 1 = PB BW+32.5kg x 1 = PB AGAIN (BW+15kg x 3) x 5 (BW x 8) x 4 Dumbbell Rows (32.5kg x 10) x 5 Cable Curls Normal Curls, pyramid style..12,10,8,6,8,10,12 Hammer Curls, 4/5sets of 10 reps Rear Delt Dumbbell Flys (4kg x 10) x 3
adreed94		...	28-05-2014 @ 16:43
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Decided to skip gym today, only had back squats anyway. Power rack has been delivered so have been cleaning out the garage to make room..which was a workout in itself..so im just waiting for the rubber flooring to arrive now before I can put it together, cant wait!
adreed94		...	29-05-2014 @ 21:44
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Back Squats 120kg x 1 140kg x 1, worst rep ever So at this point I was pretty pissed off..decided to jump on a program for squats and dead lifts as I'm lacking structure. Ill be doing Jonnie Canditos program for the squat and dead lift and keep my OHP and bench as is. Link for anyone interested http://www.canditotraininghq.com/free-strength-programs/ Checked what the first workout was on my phone, immediately regretted my decision ahah..owell. 120kg x 6 120kg x 6 120kg x 6 120kg x 6, v.hard! Bench Press 87.5kg x 3 100kg x 3 112.5kg x 5, 6 was the aim for a PB, ill use the squats beforehand as my excuse 87.5kg x 8, paused + wider grip 87.5kg x 8, paused + wider grip 87.5kg x 8, wider grip Deadlift 150kg x 6 = PB 155kg x 6 = PB Wasn't quite sure on the exact numbers I was required to hit, knew it would be around 150-155, first set on 150 was v.easy so bumped it up to 155. I will be using 195kg as my max which required 155 for the 2 sets, I will use this going forward. +Bicep and Tricep mini pump sesh +2-3 hours of tennis Looking forward to starting this program as well as a nice rest day tomorrow!
adreed94		...	01-06-2014 @ 17:55
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Yesturday - May 30th @home Barbell Rows 40kg x 10 50kg x 10 60kg x 10 71.5kg x 10, all the plates I have 71.5kg x 10 71.5kg x 10, might have done a 4th set..cant remember 60kg x 10 50kg x 10 40kg x 10 30kg x 10 Barbell Curls 45kg x 6 45kg x 6 45kg x 6, then decided to do this the day after (today-1st) +Little bit of skipping practice
adreed94		OHP - 7RM	01-06-2014 @ 18:50
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Post Edited: 02.06.2014 @ 18:17 PM by adreed94 @home OHP 50kg x 5 57.5kg x 3 65kg x 7 = PB 50kg x 10 50kg x 10 50kg x 10 Side laterals w/5kg plate x12 x12 x12 Rear Delt Flys w/5kg plate x12 x12 x14 x12 Barbell Curls 30kg x 8 40kg x 8 45kg x 8 50kg x 6 50kg x 6 40kg x 10 40kg x 10 30kg x 10 30kg x 10 Reverse Barbell Curls 20kg x 10 20kg x 10 20kg x 10 2nd Session 7min burpee AMRAP = 85 reps 100 was the aim, clearly been slacking on the conditioning lately.
adreed94		...	02-06-2014 @ 18:14
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Post Edited: 02.06.2014 @ 19:57 PM by adreed94 Back Squats 105kg x 8 105kg x 8 105kg x 8 105kg x 8 Deadlifts 135kg x 8 135kg x 8 Hammy Curls 55kg x 8 55kg x 8 55kg x 8 20kg x 8, single leg 20kg x 8, single leg 20kg x 8, single leg Quad Extensions 55kg x 10 55kg x 10 55kg x 10 80kg x 10..55kg x 10..30kg x 10, drop set 50cal row = 1:59 Little bit later on.. 15mins on the gym bike, worked up quite a sweat + massive leg pump
adreed94		Bench Press 4RM	03-06-2014 @ 18:56
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Post Edited: 05.06.2014 @ 18:16 PM by adreed94 Bench Press Warmups felt really heavy for some reason, even 60kg 92.5kg x 5 105kg x 5 117.5kg x 4 = PB then.. 105kg x 3 105kg x 3 105kg x 3 105kg x 3 105kg x 3, all paused and with a wider grip Incline 60kg x 8 70kg x 8 75kg x 8 80kg x 8 70kg x 8..60kg x 8..60kg x 8..60kg x 8, drop set Cable Crunches about 5 sets, varying weight +Couple sets of 10reps, knee raises with arms locked out in dip position

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