Adams Training Journal - Daily Squating

Users viewing topic: & 1 Guest

1 2 3 4 5 6 7 8 9 10 ... 13 14 15 ... 16 17 18 19 20 21 22 23 24 25 26

adreed94		RSR - Week 1, Workout 1	03-11-2014 @ 21:49
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Back Squat 132.5kg x 2 132.5kg x 2 132.5kg x 2 132.5kg x 2 132.5kg x 2 132.5kg x 2 Pull-downs 100kg x 3 100kg x 3 100kg x 3 100kg x 3 100kg x 3 80kg x 5 80kg x 5 80kg x 5 80kg x 5 80kg x 5 50kg x 20 50kg x 10 50kg x 10 +Some biceps

adreed94		OHP - 6RM	04-11-2014 @ 21:48
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	OHP - 3+ 60kg x 1 70kg x 6 = PB, traveled back to uni today so was pleasantly surprised with this PB set 62.5kg x 8 62.5kg x 8 55kg x 10 55kg x 10 Dumbbell Shoulder Press 32.5kg x 5 + Shoulder Flies, lots + Dumbbell Curls, lots + Rear delt flies, lots

adreed94		RSR - Week 1, Workout 2	05-11-2014 @ 18:57
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Post Edited: 06.11.2014 @ 14:23 PM by adreed94 1st Session Weightlifting practice 10-12, couple hours rest then back to squats ..................................................................................................................................................... 2nd Session Back Squats 132.5kg x 3 132.5kg x 3 132.5kg x 3 132.5kg x 3 132.5kg x 3 132.5kg x 3 Some clean pulls at 90kg Messed around with snatch press and other stuff .....................................................................................................................................................

adreed94		RSR - Week 1, Workout 3	07-11-2014 @ 19:40
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Back Squat 132.5kg x 2 132.5kg x 2 132.5kg x 2 132.5kg x 2 132.5kg x 2 132.5kg x 2 Ed Coan Deadlift Routine - Week 2 175kg x 2 142.5kg x 3 142.5kg x 3 142.5kg x 3 142.5kg x 3 142.5kg x 3 142.5kg x 3 142.5kg x 3 142.5kg x 3, 90seconds rest between sets Cleans / Cleans from the Power Position Alot of singles at varying weights (40kg-70kg), focusing on pulling under the bar as thats my main problem with the clean at the moment. Pull-ups Lots of triples to end the session Bench Press tomorrow, might attempt 137.5kg we shall see, may add in some extra back and biceps after as well.

adreed94		Bench Press - 7RM, Slingshot - 4RM	08-11-2014 @ 16:46
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Post Edited: 10.11.2014 @ 02:19 AM by adreed94 Bench Press - 3+ 110kg x 1 117.5kg x 7 = PB .................................................................................................................................... Comparable 7RM's 01/05/2014 - 105kg x 7 22/06/2014 - 110kg x 7 04/07/2014 - 112.5kg x 7 12/09/2014 - 115kg x 7 08/11/2014 - 117.5kg x 7 .................................................................................................................................... Slingshot Bench 120kg x 1 145kg x 4 = PB Bench Press 105kg x 8 105kg x 8 90kg x 12 90kg x 12 Spoto Press 80kg x 10 80kg x 10 + Loads of bicep curls + Some machine cable rows

adreed94		RSR - Week 2, Workout 1	10-11-2014 @ 19:59
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Back Squat 132.5kg x 4 132.5kg x 4 132.5kg x 4 132.5kg x 4 132.5kg x 4 70kg x 15 < Bench Press, extra gains 132.5kg x 4, squats feeling good!! cant wait to hit 170+ Pull-downs 120kg x 5 100kg x 8 80kg x 10 80kg x 10 Dumbbell Rows 44kg x 5 44kg x 5 44kg x 5 44kg x 5 44kg x 5 + Lots of Curls BW Pull-ups to finish

adreed94		OHP - 2RM	11-11-2014 @ 22:09
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	OHP - 1+ 60kg x 1 70kg x 1 82.5kg x F 75kg x 2 = PB 67.5kg x 5 Push Press 80kg x 3 80kg x 3 80kg x 3 80kg x 3 82.5kg x 3 87.5kg x 3 Dumbbell Shoulder Press 30kg x 2 35kg x 3 30kg x 6 30kg x 6 30kg x 6 OHP 40kg x 10 45kg x 10 47.5kg x 10 Rear Delt Flies 7.5kg x 6 7.5kg x 6 7.5kg x 6 Face Pulls x10 x10


adreed94		RSR - Week 2, Workout 2	12-11-2014 @ 17:02
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Weightlifting Club in the Morning Back Squat 133kg x 2 133kg x 2 133kg x 2 133kg x 2 133kg x 2 133kg x 2 Jerk Dips/ Rack Holds 100kg 120kg 130kg 150kg 130kg 100kg Pull-ups BW+5kg x 3 BW+10kg x 3 BW+15kg x 3 Bw+10kg x 5 BW+5kg x 6 Dumbbell Rows 34kg x 8 34kg x 8 34kg x 8 +Dumbbell Curls

adreed94		Bench Press - 5RM, Slingshot - 1RM	13-11-2014 @ 22:33
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Bench Press - 1+ 110kg x 1 125kg x 5 = PB, 5th rep spotter touched it but im taking it anyway Slingshot Bench 140kg x 1 155kg x 1 = PB 160kg x 1 = PB AGAIN Bench Press 110kg x 7 110kg x 7 97.5kg x 10 97.5kg x 10 Spoto Press 82.5kg x 10 82.5kg x 10 Incline Dumbbell Press 25kg x 8 25kg x 8 25kg x 8 25kg x 8 +Tricep Pushdowns Good Session! Decided to go for a big slingshot bench 1RM instead of a 137.5/140 raw attempt.

adreed94		RSR - Week 2, Workout 3	14-11-2014 @ 22:06
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Back Squat 132.5kg x 5 132.5kg x 5 132.5kg x 5 132.5kg x 5 132.5kg x 5 132.5kg x 5 Ed Coan Deadlift Routine - Week 3 187.5kg x 2 155kg x 3 155kg x 3 155kg x 3 155kg x 3 155kg x 3 155kg x 3, 90-120 seconds of rest between triples Messed around with some bear complex 40kg 60kg 70kg 80kg + Pull-ups

adreed94		Push Press - 4RM + 5RM	16-11-2014 @ 17:04
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Push Press 70kg x 2 80kg x 5 82.5kg x 5 = PB 90kg x 4 = PB, just missed the lockout on the 5th rep, ill have it next time. 80kg x 5 75kg x 5 Strict Press 60kg x 5 60kg x 5 52.5kg x 8 52.5kg x 8 Had to stop there as the gym was closing , beginning to incorporate more push press over strict press into my programming and really push it up to some decent numbers.

adreed94		RSR - Week 3, Workout 1	17-11-2014 @ 20:01
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Back Squat 133kg x 2 133kg x 2 133kg x 2 133kg x 2 133kg x 2 133kg x 2 Jerk Dips 110kg 130kg Rack Hold 130kg Dumbbell Rows 35kg x 6 35kg x 8 35kg x 10 35kg x 12 35kg x 10 35kg x 8 35kg x 6 Pulldowns 70kg x 5 85kg x 5 70kg x 8 70kg x 8 70kg x 10 45kg x 10 70kg x 10 45kg x 10 + Preacher Curl Machine for the bi's

adreed94		Bench Press - 1RM, Slingshot - 8RM	18-11-2014 @ 19:49
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Bench Press - 5+ 110kg x 1 130kg x 1 137.5kg x 1 = PB 140kg x F, I need to stop maxing out haha, wont be maxing out until mid-late December. 112.5kg x 9, failed the 10th rep which i needed for a rep PB (would have got it if I didnt max out before hand!) and had to do the roll of shame, which was a PB Slingshot Bench 130kg x 8 = PB Bench Press 100kg x 10 100kg x 10 85kg x 12 85kg x 12 Spoto Press 80kg x 10 80kg x 10 Incline Dumbbell Press/Flies 20kg x 8 20kg x 8 20kg x 8 Flat Dumbbell Press/Flies 12.5kg x 8 12.5kg x 8 12.5kg x 8 Tricep Pushdowns x8 x8 x8 Face Pulls x15 x10 x10

adreed94		RSR - Week 3, Workout 2	19-11-2014 @ 18:23
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Weightlifting Club in the morning Back Squats 132.5kg x 6 132.5kg x 6 132.5kg x 6 132.5kg x 6 132.5kg x 6 132.5kg x 6, that was horrible!! thank god the volume tapers down now..140kg 5x5 still wont be fun though! Cable Rows, 3 sets Preacher Curls, 4 sets Pulldowns, 2 sets Pull-ups x 8 Dumbbell Curls Just finished with some light back and bicep work aswell as stretching out my chest a huge amount while working on my overhead position, getting much better!

adreed94		Push Press - 5RM	20-11-2014 @ 19:52
Member 4678, 355 posts SQ 170, BP 142.5, DL 200 512.5 kgs @ 82kgs UnEq	Push Press 80kg x 5 85kg x 5 = PB 90kg x 5 = PB AGAIN, nearly lost the last rep like last time but I just got it 80kg x 5, shoulder felt dodgy so cut it a set short OHP 62.5kg x 5 62.5kg x 5 55kg x 8 55kg x 8 +Cable Lateral Flies +Cable Rear Delt Flies +Some dumbbell shoulder work

1 2 3 4 5 6 7 8 9 10 ... 13 14 15 ... 16 17 18 19 20 21 22 23 24 25 26

You are here: Home → Forum → Training Journals → Adams Training Journal - Daily Squating

RETURN TO TOP