Get Strong!
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| rawlifter |  | Get Strong! | 17-12-2014 @ 10:18 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | Logging here so I can track my own progress Currently @ 200 SQ, 160BP, 250DL Long term aims 250SQ, 180BP, 300DL Short tem aims - By Feb 2015: 210SQ, 165BP, 260DL So Monday: BP 145x1 - easy smooth good form Then doubles with 60sec rest: 132.5x2 132.5x2 132.5x2 132.5x2 132.5x2 132.5x2 132.5x2 132.5x2 all easy smooth explosive with good form and good leg drive Skull crushers 50kg 2x8 52.5 x8 Seated rows 75kg x8 80kg 2x8 Abs 4 sets of 10 Band pull aparts for shoulder health 2 x150 Tuesday Squat - low bar medium stance 180x1 Then doubles with 90sec rest: 170x2 170x2 170x2 170x2 170x2 170x2 170x2 170x2 170x2 170x2 Front squats (first time in years so light) 60x8 60x8 60x8 70x8 Seated hamstring curls - seems to "wake" my hamstrings up and get them firing again - will switch this to a more effective assistance exercise in a few weeks but can see change on hams so will continue short term 8x45 8x55 8x60 8x60 5x60 | ||
| rawlifter | | ... | 22-12-2014 @ 09:54 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | Friday 19/12 Deadlifts - 60 sec rest 185kgx2 185kgx2 185kgx2 185kgx2 185kgx2 185kgx2 185kgx2 185kgx2 | ||
| rawlifter | | ... | 22-12-2014 @ 09:55 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | Sat 20/12 Box Squat 150x5 150x5 150x5 150x5 155x5 Bench 125x5 125x5 125x5 125x5 125x5 3board press to 155x1 Arm curls 22kgx10 22kgx10 22kgx10 22kgx10 22kgx10 | ||
| rawlifter | | ... | 23-12-2014 @ 09:32 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | 22/12/14 Rushed bench session 110x3 120x2 130x1 140x1 147.5x1 - bit s**t but was rushing and not set up correctly Doubles with 1 min rest 132.5 x 2 132.5 x 2 132.5 x 2 132.5 x 2 132.5 x 2 132.5 x 2 132.5 x 2 132.5 x 2 Had to leave it here - not a great session - double not explosive but i was rushing, hadnt been eating well and drinking too much due to xmas, poor set up and wasnt using leg drive so not bad consideering | ||
| rawlifter | | ... | 24-12-2014 @ 21:20 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | 24/12 Squat - 90 sec rest 170x2 170x2 170x2 170x2 170x2 170x2 170x2 170x2 170x2 170x2 Front squat 70x10 70x10 70x10 Deadlift - 60 sec rest 190x2 190x2 190x2 190x2 190x2 190x2 190x2 190x2 190x2 190x2 Leg curl machine - hamstrings 55x8 65x8 65x8 65x8 | ||
| rawlifter | | ... | 29-12-2014 @ 09:26 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | 28/12 Box squats 155x5 155x5 155x5 155x5 160x5 Bench Press 125x5 125x5 125x5 125x5 125x5 | ||
| rawlifter | | ... | 02-01-2015 @ 09:26 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | 30th December Flat Bench - lift every 45 seconds 2x132.5 2x132.5 2x132.5 2x132.5 2x132.5 2x132.5 2x132.5 2x132.5 2x135 Military press 10x20 10x30 10x40 10x50 10x55 Skull crushers 8x50 8x50 8x50 8x50 Rows 20x45 20x50 15x55 | ||
| rawlifter | | ... | 02-01-2015 @ 09:28 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | 31/12 Squat - every 90 seconds 2x170 2x170 2x170 2x170 2x170 2x170 2x170 2x170 2x170 2x170 2x175 2x175 Hamstring curls 8x65 6x70 | ||
| rawlifter | | ... | 07-01-2015 @ 09:34 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | 3/1 New Year new attitude! Box squats 160x5 160x5 160x5 160x5 165x5 Bench press 127.5x5 127.5x5 127.5x5 127.5x5 127.5x5 6/1 Bench press - every 40 seconds 132.5x2 132.5x2 132.5x2 132.5x2 132.5x2 132.5x2 132.5x2 132.5x2 Terrible session - grinded a few and didnt go great - put it down to food poisoning - also 40sec is too little time - I think a better way of increasing intensity is weight and speed of press rather than rest time. Gonna stick with 45sec to 1 min from now on Military press 20x10 30x10 40x10 50x10 60x10 Skull crushers 50x8 55x8 55x8 55x8 Machine rows 55x10 65x10 75x10 85x8 95x4 | ||
| rawlifter | | ... | 08-01-2015 @ 15:04 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | 71 Squats - 90 sec rest 2x170 2x170 2x170 2x170 2x170 2x175 2x175 2x175 2x175 2x175 Hamstring leg curl 8x50 8x60 8x70 4x75 | ||
| rawlifter | | ... | 09-01-2015 @ 10:47 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | 91 Deadlifts 1 min rest - used myprotein liquid chalk 2x195 2x195 2x195 2x195 2x195 2x195 2x195 2x195 2x195 2x195 2 mins rest 2x200 - next weeks weight SLDL - stayed light dont want bad doms preventing squats on sat, will build up slowly over the weeks 10x60 10x60 10x60 10x60 10x60 All too easy :-) | ||
| rawlifter | | ... | 13-01-2015 @ 16:14 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | 101 Box squats 165x5 165x5 165x5 These were hard as hell! was meant to do 5 sets but was exhausted. No idea what happened here. I did have food poisoning last sunday/monday/tuesday Flat Bench 127.5x5 130x5 130x5 130x4 Again hard as hell was meant to do 5 sets of 5 but failed and had to quit hoping its the food poisoning! | ||
| rawlifter | | ... | 13-01-2015 @ 16:16 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | Monday 121 Bench doubles - 1 mon rest 135x2 135x2 135x1 - failed - what the hell should be easy 130x2 130x2 130x2 130x2 130x2 130x2 130x2 130x2 130x2 130x2 Got these out - not great - can I blame the food poisoning from a week ago?! Standing military 20x10 30x10 40x10 50x10 60x10 65x4 | ||
| rawlifter | | ... | 14-01-2015 @ 11:13 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | 13/01 Squat doubles - 90 sec breaks 175x2 175x2 175x2 175x2 175x2 175x2 175x2 175x2 175x2 175x2 2 further doubles 180x2 185x2 Hamstring curl machine 55x8 65x8 75x8 80x4 Skull crushers - didnt get time yesterday 55x8 55x8 55x8 57.5x8 57.5x6 | ||
| rawlifter | | ... | 15-01-2015 @ 09:52 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | 14/1 Deadlift doubles - 60 sec rest 200x2 200x2 200x2 200x2 200x2 200x2 200x2 200x2 200x2 200x2 - last one took 90 seconds Quite hard - i put this down to being day after squats and also I did this on the soft mats which made the weights sink down and unstable (excuses?!) Stiff legged deadlifts 80x10 80x10 80x10 80x10 100x10 | ||