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rawlifter17/12/14 @ 10:18
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
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
rawlifter22/12/14 @ 09:54
Friday 19/12
Deadlifts - 60 sec rest
185kgx2
185kgx2
185kgx2
185kgx2
185kgx2
185kgx2
185kgx2
185kgx2
Deadlifts - 60 sec rest
185kgx2
185kgx2
185kgx2
185kgx2
185kgx2
185kgx2
185kgx2
185kgx2
rawlifter22/12/14 @ 09:55
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
Box Squat
150x5
150x5
150x5
150x5
155x5
Bench
125x5
125x5
125x5
125x5
125x5
3board press
to 155x1
Arm curls
22kgx10
22kgx10
22kgx10
22kgx10
22kgx10
rawlifter23/12/14 @ 09:32
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
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
rawlifter24/12/14 @ 21:20
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
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
rawlifter29/12/14 @ 09:26
rawlifter02/01/15 @ 09:26
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
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
rawlifter02/01/15 @ 09:28
31/12
Squat - every 90 seconds
2x170
2x170
2x170
2x170
2x170
2x170
2x170
2x170
2x170
2x170
2x175
2x175
Hamstring curls
8x65
6x70
Squat - every 90 seconds
2x170
2x170
2x170
2x170
2x170
2x170
2x170
2x170
2x170
2x170
2x175
2x175
Hamstring curls
8x65
6x70
rawlifter07/01/15 @ 09:34
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
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
rawlifter08/01/15 @ 15:04
71
Squats - 90 sec rest
2x170
2x170
2x170
2x170
2x170
2x175
2x175
2x175
2x175
2x175
Hamstring leg curl
8x50
8x60
8x70
4x75
Squats - 90 sec rest
2x170
2x170
2x170
2x170
2x170
2x175
2x175
2x175
2x175
2x175
Hamstring leg curl
8x50
8x60
8x70
4x75
rawlifter09/01/15 @ 10:47
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 :-)
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 :-)
rawlifter13/01/15 @ 16:14
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!
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!
rawlifter13/01/15 @ 16:16
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
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
rawlifter14/01/15 @ 11:13
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
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
rawlifter15/01/15 @ 09:52
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
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