edi86 strength gains log
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edi8602/03/15 @ 23:06
Back on track with programme, no more snap city deadlift sessions! nice easy session today of practicing technique..
squat
up to about 125 then a lighter set of 110
Bench
up to a 95 long pause then a set of 85
Deadlift
A few sets of 3 at 120
All light weights and concentrated on for and explosiveness here.
Anticipating a heavy day soon!
squat
up to about 125 then a lighter set of 110
Bench
up to a 95 long pause then a set of 85
Deadlift
A few sets of 3 at 120
All light weights and concentrated on for and explosiveness here.
Anticipating a heavy day soon!
edi8605/03/15 @ 13:38
Today at 1100, gym quiet ish.
warm up then..
Squat
Bars, 60s, 100s, 130 s, 150, 168 (PB!) 170 (PB!) 173(PB!)
Bench
bars,60s, 80,95,110,120 = PB then tried 123 twice but failed halfway almost locked out the first, a bit gutted but will get it next time I know it!
Overall happy with the steady progress. Hopefully keep adding 10 kg a month on squat and hope bench to come together soon!
warm up then..
Squat
Bars, 60s, 100s, 130 s, 150, 168 (PB!) 170 (PB!) 173(PB!)
Bench
bars,60s, 80,95,110,120 = PB then tried 123 twice but failed halfway almost locked out the first, a bit gutted but will get it next time I know it!
Overall happy with the steady progress. Hopefully keep adding 10 kg a month on squat and hope bench to come together soon!
edi8607/03/15 @ 20:32
This morning. .
Deadlift
60s, 100s, 140, 160, 180,200 all fast decided to stupidly jump to a 240, not happening.. Quick shake off and back to 220 again fast and tight so tried a 233, again no luck..
Disappointed but know I shouldn't have jumped from 200 to 240, got too cocky and f**ked the pb attempt.
Will aim to be consistent and not make this mistake again, on a positive everything up to 220 felt easier than usual so a hopeful pb next time!
Deadlift
60s, 100s, 140, 160, 180,200 all fast decided to stupidly jump to a 240, not happening.. Quick shake off and back to 220 again fast and tight so tried a 233, again no luck..
Disappointed but know I shouldn't have jumped from 200 to 240, got too cocky and f**ked the pb attempt.
Will aim to be consistent and not make this mistake again, on a positive everything up to 220 felt easier than usual so a hopeful pb next time!
edi8609/03/15 @ 18:43
Went to puregym today for a change
squat
Bars, 60s, 100s, 140, 150, 160 . Then done 3 sets of 5 at 127.5
Bench
bars, 60s, 80,92.5,112.5, followed by 3 sets at 92.5
Deadlift
Speed sets with 120 or 130 can't remember..
had a wonder round the gym, it's massive and split over two floors, couldn't help having a go on the leg press to see if I could do the stack lol had a good stretch afterwards. .
great session everything flew up.
squat
Bars, 60s, 100s, 140, 150, 160 . Then done 3 sets of 5 at 127.5
Bench
bars, 60s, 80,92.5,112.5, followed by 3 sets at 92.5
Deadlift
Speed sets with 120 or 130 can't remember..
had a wonder round the gym, it's massive and split over two floors, couldn't help having a go on the leg press to see if I could do the stack lol had a good stretch afterwards. .
great session everything flew up.
edi8612/03/15 @ 12:42
Puregym 2300 quiet ish. .
squatch
60s, 100s, 120 paused , 140 paused then 3x5 at 120
Bench
60s, 80,90,100,110,115 then 3 x3 at 105
Deadlift
70 s, 120s, 150, 170,180,190,200,210,220 then 3x3 200
Great session, first time paused squats all good, bench and deadlift especially all high intensity and dug deep for last set mainly due to fatigue but 200 now feeling a bit lighter now..
home then a rubbish sleep lol still buzzing from gym can't wait for bed!
squatch
60s, 100s, 120 paused , 140 paused then 3x5 at 120
Bench
60s, 80,90,100,110,115 then 3 x3 at 105
Deadlift
70 s, 120s, 150, 170,180,190,200,210,220 then 3x3 200
Great session, first time paused squats all good, bench and deadlift especially all high intensity and dug deep for last set mainly due to fatigue but 200 now feeling a bit lighter now..
home then a rubbish sleep lol still buzzing from gym can't wait for bed!
edi8615/03/15 @ 08:44
Yesterday am at uni gym, nice and quiet. .
warm up then
Squat
Bars, 60s, 100s, 130,150,160,165 then dropped to 128 for 4 x 5.
Bench
60s, 80,90,100,110 x 2 then 4 x 5 with 93.
Deadlift
Done some speed sets of 3 reps with 120 nice and fast
good session, lots of reps on squats and bench.
warm up then
Squat
Bars, 60s, 100s, 130,150,160,165 then dropped to 128 for 4 x 5.
Bench
60s, 80,90,100,110 x 2 then 4 x 5 with 93.
Deadlift
Done some speed sets of 3 reps with 120 nice and fast
good session, lots of reps on squats and bench.
edi8616/03/15 @ 20:14
1500 very busy..
Squat
60s, 80s, 100s, 130,150,163 then 3 x 5 with 133
Bench
bars, 60s, 80,90,100,110,115 then 3x5 at 98
Deadlift
Speed lifts 5 x 3
stretch, all lifts flew up easiest squats for some time. Gym packed though with people mincing on racks so had to wait ages though not great start
Squat
60s, 80s, 100s, 130,150,163 then 3 x 5 with 133
Bench
bars, 60s, 80,90,100,110,115 then 3x5 at 98
Deadlift
Speed lifts 5 x 3
stretch, all lifts flew up easiest squats for some time. Gym packed though with people mincing on racks so had to wait ages though not great start
edi8617/03/15 @ 20:55
Quick warm up then..
Squat
Bars, 60s, 85 x3 for a few sets
bench
bars, 60 x 3 few sets
deadlift
60s, 100s, 130, 150, 170, 185, 200, 215, 225 followed by 3x3 at 200.
Thorough stretch and shower.
Good session today. Deadlift all flew up confident a pb in the pipeline here. Adjusted stance to feet closer, toes straight rather than shoulder width almost with toes pointing out a little. Definitely felt more tight and faster off the floor.
Squat
Bars, 60s, 85 x3 for a few sets
bench
bars, 60 x 3 few sets
deadlift
60s, 100s, 130, 150, 170, 185, 200, 215, 225 followed by 3x3 at 200.
Thorough stretch and shower.
Good session today. Deadlift all flew up confident a pb in the pipeline here. Adjusted stance to feet closer, toes straight rather than shoulder width almost with toes pointing out a little. Definitely felt more tight and faster off the floor.
edi8623/03/15 @ 21:17
Yesterday..
Squat
Bars, 60s, 100s, 130, 150, 160,170
Then sets of 5 at 135
Bench
bars, 60s, 80,90,98,108,118
Then 3x5 at 100
Speed deadlift 5x5 with 130
All good, everything quick and no issues.
Squat
Bars, 60s, 100s, 130, 150, 160,170
Then sets of 5 at 135
Bench
bars, 60s, 80,90,98,108,118
Then 3x5 at 100
Speed deadlift 5x5 with 130
All good, everything quick and no issues.
edi8626/03/15 @ 19:59
Twinged back two days ago standing up putting sock on! Extremely painful so dosed up on painkillers, thought tgis was something major and panicked a bit... fine two days later so cracked on..
Squat
forgot shoes so felt strange doing flat soled so done a few sets at 50%
Bench
8x3 with 63
deadlift
60s, 100s, 140, 165, 185, 203, 213,223, 230 (= PB) then 3 at 210.
good sesh, all dea its flew up. Really happy with this.
Squat
forgot shoes so felt strange doing flat soled so done a few sets at 50%
Bench
8x3 with 63
deadlift
60s, 100s, 140, 165, 185, 203, 213,223, 230 (= PB) then 3 at 210.
good sesh, all dea its flew up. Really happy with this.
edi8630/03/15 @ 19:50
Had a few twinges with back and shoulder last week, both non lifting related pains but after a bit rest all ok again so very pleased 
Back to gym this am to set some new maxes..
Thorough warm up
No squat
bench
Bars, 60s, 70, 83,93,103,113 then 123 spotter put finger on bar as slow lockout. No lift so had a break then done it again, flew up very easily so looking to see some bench progress again soon. Eventually broke the 120 so very happy!
Deadlift
60s, 100s, 140, 160, 180, 203, 223, then a 233 (pb!) This was very easy so put 235 on and this also flew up! Very happy here again expecting some more PBs next time!
Over all very happy here, looking forward to another month of good training sessions. Really feel like I am getting stronger with every session and it's nice to see small results. and happy with the steady progress! Planning on sticking to small continuous gains on each lift every test day to build a good total over the long term..
Back to gym this am to set some new maxes..
Thorough warm up
No squat
bench
Bars, 60s, 70, 83,93,103,113 then 123 spotter put finger on bar as slow lockout. No lift so had a break then done it again, flew up very easily so looking to see some bench progress again soon. Eventually broke the 120 so very happy!
Deadlift
60s, 100s, 140, 160, 180, 203, 223, then a 233 (pb!) This was very easy so put 235 on and this also flew up! Very happy here again expecting some more PBs next time!
Over all very happy here, looking forward to another month of good training sessions. Really feel like I am getting stronger with every session and it's nice to see small results. and happy with the steady progress! Planning on sticking to small continuous gains on each lift every test day to build a good total over the long term..
edi8602/04/15 @ 22:17
Yesterday am
Squat
Bars, 60s, 100s, 140, 3x2 at 155
Bench
Bars, 60s, 80,90,100,110,115 then 3x5 at 95
Speed deadlifts
63 at 120
Squat
Bars, 60s, 100s, 140, 3x2 at 155
Bench
Bars, 60s, 80,90,100,110,115 then 3x5 at 95
Speed deadlifts
63 at 120
edi8602/04/15 @ 22:20
edi8608/04/15 @ 09:21
Done 2 or 3 sessions since last post, still progressing and not had any missed lifts.
Yesterday done a few squat doubles at 158.
benching been ok too just getting volume in.
Also been doing conventional rather than sldl so enjoying this a lot!
Will try and get back to posting after every session.
Yesterday done a few squat doubles at 158.
benching been ok too just getting volume in.
Also been doing conventional rather than sldl so enjoying this a lot!
Will try and get back to posting after every session.
edi8608/06/15 @ 20:17
Post Edited: 08.06.2015 @ 20:21 PM by edi86
Well been 8 weeks since last post still training hard! Unfortunately a hip flexor injury has meant minimal heavy deadlines but still able to do speed lifts. This means I have been hammering bench and squats so got a few conservative training pbs end of may! First full session of all lifts together today, hip feeling better!
Squats / beltless
bar, 60s, 110 s, 130, 155, 178
Then 2 X 4 at 163 then last set done 6.
Bench
60 s, 90 s, 115 then 125,
2 x 4 at 115 then last set of 5 or 6. Also added in some half reps and a hold with 150 as the lockout is my weakness with benching only done this last few weeks so unsure if it is helping yet.
Speed dead s 8 X 3 at 125