Adams Training Journal - Daily Squating
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| adreed94 |  | Slingshot 5RM | 19-10-2014 @ 13:43 |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | Yesturday - 18/10/2014 Bench Press - 5+ 100kg x 1 107.5kg x 10, failed 11th again haha Slingshot Bench 120kg x 1 140kg x 5 = PB Bench Press 95kg x 12 95kg x 12 82.5kg x 14 82.5kg x 14 Spoto Press 75kg x 10 75kg x 10 Bring sally up challenge w/pushups = Failed w/10kg dumbbell curls = Finished w/16kg dumbbell chest press = Failed Moving deadlifts from today to tomorrow due to difficulties with the gym, so tomorrows workout will be deadlifts and OHP. | ||
| adreed94 | | Deadlift 12RM | 20-10-2014 @ 21:37 |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | Power Cleans, was initially meant to be squat cleans up to 100kg but I was too pussy to go under the bar so powered everything. Mind wasn't right from the start, think I was too worried how hard deadlifts would be after all the cleans and never really brought my hips through with any sort of purpose. 50kg + jerk 60kg + jerk 70kg + jerk 80kg 90kg x F 70kg 75kg Deadlifts 120kg x 1 140kg x 1 160kg x 12 = PB 140kg x 1 140kg, 1 rep every 20 seconds for 5 minutes = 16, way easier than I thought it would be 140kg x 3 Jerks 60kg 70kg 80kg 90kg, PB 60kg 80kg 90kg, waved back up with the aim to hit 101kg (1kg more than my push press 1rm) but just got stuck on 90kg, physically wouldn't spilt under the bar so moved onto strict OHP OHP 67.5kg x 4 60kg x 5 (+5 jerks) 60kg x 5 (+5 jerks) 52.5kg x 5 (+5 jerks) 52.5kg x 5 (+5 jerks) Dumbbell Curls 20kg x 6 20kg x 6 12.5kg x 6 +Some Pull-ups +Some floor to overhead dumbbell sets of 10 with 10kg Massive session! Tomorrow I will either rest completely or do a back and bi bro sesh. Wednesday is oly lifting in the morning then squats later in the day, 140kg x 3+ | ||
| adreed94 | | Back Squat 7RM | 22-10-2014 @ 18:52 |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | Weightlifting in the morning, consisted of snatch variations then the full snatch. Did 40kg x 3 in the full snatch. Then did some jerks and jerk variations. Legs pretty fatigued after all the squatting. Back Squat - 3+ 120kg x 1 140kg x 7 = PB happy with this, set up the camera but it stopped just before the first rep haha 125kg x 8 125kg x 8 110kg x 10 110kg x 10, possibly the hardest squat session I've done, legs where fried from weightlifting Front Squat 90kg x 10, pb Front Squat (3s/7s) 70kg x 1 90kg x 1 70kg x 1 70kg x 1 70kg x 1 70kg x 1 70kg x 1 Bring sally up squat challenge Did this with just a 20kg bar, and still failed. Reached 3mins and had 30 seconds left but my body just gave up, had nothing left. Good little finisher! aha | ||
| adreed94 | | Bench Press 8RM + Deadlift 10RM | 24-10-2014 @ 18:22 |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | Yesturday - 23/10/2014 Bench Press - 3+ 100kg x 1 115kg x 8 = PB, very pleased with this! 102.5kg x 10 102.5kg x 10 90kg x 12 90kg x 12 Spoto Press 77.5kg x 8 77.5kg x 8, was running out of time so had to go with 2 sets of 8 reps instead of 10 reps ........................................................................................................ Today - 24/10/2014 Deadlift - 3+ 140kg x 1 170kg x 10 = PB 150kg x 10 150kg x 10 132.5kg x 12 Front Squats (3s/7s) 60kg x 1 80kg x 1 90kg x 1 Had to finish the workout there, energy wasnt there to continue. Will hit some accessory back and biceps either later tonight or tomorrow after OHP. | ||
| adreed94 | | OHP - 3RM | 25-10-2014 @ 17:36 |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | OHP - 1+ 60kg x 1 72.5kg x 3 = PB 65kg x 8 65kg x 8 57.5kg x 11 57.5kg x 11 Snatch Grip High Pulls (klokov esc) 30kg x 8 40kg x 8 40kg x 8 40kg x 10 30kg x 10 20kg x 10 | ||
| adreed94 | | Back Squat 4RM | 27-10-2014 @ 19:13 |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | Post Edited: 27.10.2014 @ 19:28 PM by adreed94 Back Squat - 1+120kg x 1 140kg x 1, was going to attempt 160kg today but I pussied out after the 140kg rep, need to get that confidence back I had when doing daily squatting. 147.5kg x 4 = PB, 4 reps is an easy PB, maybe should have hit 5 reps but progress is progress. 132.5kg x 5 132.5kg x 5 117.5kg x 8 117.5kg x 8, maybe cut some of the back-off sets short rep wise but overall cant complain. Front Squat 100kg x 5 100kg x 5 Some leg extensions Some hammy curls Pull-ups x8 x4 x4 Pull-downs 60kg x 8 60kg x 8 60kg x 10 60kg x 10 Dumbbell Curls 20kg x 6 15kg x 6 12.5kg x 6 Cable Curls x10 Ankles coming off the floor on too many squat reps lately, also noticed how narrow my stance was today, might widen it a little and of course work on my ankles a bit more. | ||
| adreed94 | | Bench Press 5RM | 28-10-2014 @ 18:16 |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | Bench Press - 1+ 100kg x 1 122.5kg x 5 = PB, was meant to be 120kg again but saw no point in that, hit a pretty easy 122.5kg x 5, definitely could have got 6 reps. Very tempting to cash in some 1RM gains but I will hold off for now Slingshot Bench 130kg x 7, pb Bench Press 107.5kg x 8 107.5kg x 8 95kg x 10 95kg x 10 Spoto Press 80kg x 10 80kg x 10 Incline Dumbbell Flies 15kg x 8 15kg x 8 +Some light tricep pushdowns for sets of 10 | ||
| Sawyers | | ... | 28-10-2014 @ 18:25 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Very nice training. Great approach. | ||
| adreed94 | | Deadlift 7RM | 29-10-2014 @ 17:55 |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | Deadlift - 1+ 160kg x 1, s**t 177.5kg x 7 = PB, s**t 160kg x 5, s**t 140kg x 5, s**t Really tempted to sack of deadlifts and go full time oly lifting, I feel with deadlifts programming really isnt that important (at least with the weights I'm using) and that it will go up as long as I'm pulling s**t of the floor on a weekly basis regardless of the %. (Therefore I'm putting in excess effort which could be used to improve my clean pull etc) Most likely will stick to it for now. Going to make a new program tonight that I will move onto after I've maxed out all my lifts from this current wendler cycle. (Might do a slightly modified LSUS program) Guess I'm just moaning about nothing... Clean Pulls, note to self, wear tights when oly lifting.... 80kg x 3 90kg x 3 90kg x 3 90kg x 3 Snatch Deadlift 60kg x 5 60kg x 5 60kg x 5 60kg x 5 60kg x 5 +Few snatch balances and behind the neck presses, overhead position feeling alot better +Few hammy curls +Few dumbbell curls | ||
| adreed94 | | Deadlift 7RM | 29-10-2014 @ 17:55 |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | Deadlift - 1+ 160kg x 1, s**t 177.5kg x 7 = PB, s**t 160kg x 5, s**t 140kg x 5, s**t Really tempted to sack of deadlifts and go full time oly lifting, I feel with deadlifts programming really isnt that important (at least with the weights I'm using) and that it will go up as long as I'm pulling s**t of the floor on a weekly basis regardless of the %. (Therefore I'm putting in excess effort which could be used to improve my clean pull etc) Most likely will stick to it for now. Going to make a new program tonight that I will move onto after I've maxed out all my lifts from this current wendler cycle. (Might do a slightly modified LSUS program) Guess I'm just moaning about nothing... Clean Pulls, note to self, wear tights when oly lifting.... 80kg x 3 90kg x 3 90kg x 3 90kg x 3 Snatch Deadlift 60kg x 5 60kg x 5 60kg x 5 60kg x 5 60kg x 5 +Few snatch balances and behind the neck presses, overhead position feeling alot better +Few hammy curls +Few dumbbell curls | ||
| adreed94 | | ... | 30-10-2014 @ 18:35 |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | Post Edited: 30.10.2014 @ 18:37 PM by adreed94 Push Press60kg x 1 80kg x 1 90kg x 1, wanted a new 1rm but pussied out and shoulder was bugging me OHP - 5+ 67.5kg x 4 60kg x 5 60kg x 5 50kg x 8 50kg x 8 Push Press 70kg x 5 70kg x 5 70kg x 5 70kg x 5 70kg x 5 Pulldowns 50kg x 8 50kg x 8 50kg x 8 50kg x 8 50kg x 8 50kg x 8 50kg x 8 50kg x 8 +Some face-pulls +Some biceps Tomorrow is a rest day, then Saturday I may max out my back squat then start the Russian squat routine (RSR) on Monday. Anyone done this 6 week program before and if so what gains where made? I also decided to start daily squatting during todays workout but then changed my mind again to the RSR idea...haha | ||
| adreed94 | | Change of Squat Programming | 30-10-2014 @ 19:11 |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | Post Edited: 31.10.2014 @ 01:00 AM by adreed94 Ok its decided, work up to a heavy single on Saturday (ideally 160-165) then start the Russian squat routine program on Monday! | ||
| adreed94 |  | Back Squat 1RM | 01-11-2014 @ 19:15 |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | Back Squat 120kg x 1 140kg x 1 160kg x 1 = PB 165kg x 1 = PB AGAIN very happy with this, last few months have definitely paid off, will run my modified wendler program again in the new year after a cycle (or 2) of the russian squat routine (RSR) Ed Coan Deadlift Routine - Week 1 165kg x 2 132.5kg x 3 132.5kg x 3 132.5kg x 3 132.5kg x 3 132.5kg x 3 132.5kg x 3 132.5kg x 3 132.5kg x 3, 8 triples with 90sec rest between sets. - 1 pull-up every 5 seconds for 2 minutes - Dumbbell Curls Ran out of time to hit some more back volume, may add some in after bench tomorrow. So, 10kg back squat PB putting me over that 500kg total....finally. I realise I could carry on with my wendler squat programming and continue to make gains but I want to switching it up for the rest of the year, plus Im looking forward to high frequency squatting. Aim in 6 weeks time is to hit 170-175kg, then judging on how I feel and how RSR has gone I may run another RSR cycle that would take me to late January (where I would want a 180kg b-day squat  ) The other option would be to jump back on another wendler cycle.As far as deadlifts go, decided to get on ed coans rountine just to mix things up, obviously my main focus is squats but Im confident I can increase my deadlift at the same time. Current max = 205kg, desired max = 220kg. | ||
| adreed94 | | ... | 01-11-2014 @ 23:08 |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | Looking at the speed of my 165, kind of annoyed I didn't try for 170kg | ||
| adreed94 | | Bench Press 1RM | 02-11-2014 @ 17:41 |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | Bench Press - 5+ 100kg x 1 120kg x 1 135kg x 1 = PB Super easy 140kg x F, rushed the set-up, partly due to the fact that I was being filmed and knew my camera would cut out soon due to little memory. Didnt stay tight and failed, also think I was alittle excited at the fact that 140kg was on the bar and I had a decent chance of hitting it. Suppose if I hit 140kg today it would just mean longer till my next PB so not to bothered. 110kg x 8 97.5kg x 10 97.5kg x 10 85kg x 11 85kg x 11 Spoto Press 77.5kg x 10 77.5kg x 5,3,2 Was a little rushed towards the end but overall happy with the session, maybe attempt 137.5kg in a couple weeks just to keep bumping up the 1RM. Looks like this 2nd wendler cycle will add another 7.5kg (132.5kg - 140kg) which Im very happy about...still have to hit it though | ||
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