Adam's log.
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Sawyers19/01/16 @ 20:48
rich_86 said:
That's great mate, good to see you've finally healed. Don't take it for granted! I'm sure you don't. 140 would be huge.
That's great mate, good to see you've finally healed. Don't take it for granted! I'm sure you don't. 140 would be huge.
I wont/dont.
Low block pull, sumo
60kg x 3
100kg x 3
140kg x 4
180kg x 3
210kg x 1
Straps on
230kg x 3, 3, 3 - PB's.
Deficit conventional
120kg x 3
140kg x 2
160kg x 2, 2, 2 - PB's.
Medium bench
20kg x 5, 5, 5
60kg x 1
87.5kg x 6, 6, 6, 6 - PB's
Low pin press, feet up.
60kg x 3
80kg x 5, 5, 5 - PB's, these are so much harder than normal bench!
Seal row
55kg x 10, 10, 10, 10, 10 - PB's
Pullup
bw-50kg x 10, 10, 10
Single arm machine row
27kg x 10, 10, 10, 10
OH ext/DB curl
4.5kg/7kg x 10, 10, 10, 10
GHR
BW x 3, 3, 3
Fun. - all the fluff work I find tends to make any niggles go away, plus its a fun 20-30mins at the end of a session.
Sawyers20/01/16 @ 20:41
Pause squat
60kg x 3, 3
110kg x 2
140kg x 1
160kg x 1
Belt on
180kg x 1
152.5kg x 6 PB, 6, 6
Pause front squat
60kg x 3
100kg x 3, 3, 3
Medium bench
20kg x 5, 5
60kg x 1
80kg x 1
90kg x 5, 5, 5, 5, 5
Close bench - minimal arch
85kg x 4, 4, 4, 4, 4, 4
SA DB OHP
10kg x 10, 10
Hammer curl
16kg x 8, 8, 8
Rear delt machine
25kg x 15, 15, 15
Pullup
-50kg x 10, 10, 10
GHR
BW x 3, 3, 3
60kg x 3, 3
110kg x 2
140kg x 1
160kg x 1
Belt on
180kg x 1
152.5kg x 6 PB, 6, 6
Pause front squat
60kg x 3
100kg x 3, 3, 3
Medium bench
20kg x 5, 5
60kg x 1
80kg x 1
90kg x 5, 5, 5, 5, 5
Close bench - minimal arch
85kg x 4, 4, 4, 4, 4, 4
SA DB OHP
10kg x 10, 10
Hammer curl
16kg x 8, 8, 8
Rear delt machine
25kg x 15, 15, 15
Pullup
-50kg x 10, 10, 10
GHR
BW x 3, 3, 3
Sawyers22/01/16 @ 21:24
Squat
170kg x 3, 3, 3, 3, 3, 10 - PB
High bar, beltless, pause
145kg x 1
110kg x 5, 5, 5 - Cheap PB's
Bench (medium)
92.5kg x 4, 4, 4, 4, 4, 4 - First set was a PB.
High pin press, feet up (around half way)
90kg x 5, 5, 5
DB Row
26kg x 10, 10, 10, 10, 10
Pullup
-50kg x 10, 10, 10
170kg x 3, 3, 3, 3, 3, 10 - PB
High bar, beltless, pause
145kg x 1
110kg x 5, 5, 5 - Cheap PB's
Bench (medium)
92.5kg x 4, 4, 4, 4, 4, 4 - First set was a PB.
High pin press, feet up (around half way)
90kg x 5, 5, 5
DB Row
26kg x 10, 10, 10, 10, 10
Pullup
-50kg x 10, 10, 10
Sawyers23/01/16 @ 21:29
Sumo
187.5kg x 3, 3, 3, 6.
Pause, beltless sumo
170kg x 4, 4, 4, 4 - First set a PB.
SLDL
145kg x 1 - Cheap PB.
120kg x 5, 5, 5 - Cheap PB.
Bench - medium grip
95kg x 3, 3, 3, 3, 3, 3, 6 - PB
Bbing.
Not bad on paper, but wasnt a great session, took far too long.
187.5kg x 3, 3, 3, 6.
Pause, beltless sumo
170kg x 4, 4, 4, 4 - First set a PB.
SLDL
145kg x 1 - Cheap PB.
120kg x 5, 5, 5 - Cheap PB.
Bench - medium grip
95kg x 3, 3, 3, 3, 3, 3, 6 - PB
Bbing.
Not bad on paper, but wasnt a great session, took far too long.
Sawyers25/01/16 @ 20:40
Post Edited: 25.01.2016 @ 20:50 PM by Sawyers
Squat - stupidly forgot me belt 162.5kg x 5 - PB, 3.
180kg x 3 - PB
200kg x 1 - PB
Bench - medium
87.5kg x 7 - PB, 7, 7
Bench - Wide, feet up
82.5kg x 4 - PB, 4, 4, 4, 4, 4
Bench - medium
to 112.5kg x 1 - PB, no spotter etc too.
Another one that looks good, but felt awful.
fctilidie25/01/16 @ 21:25
Sawyers25/01/16 @ 21:26
Sawyers26/01/16 @ 20:24
Squat
110kg x 3, 3, 3
Bench
110kg x 1 - This is getting very comfy now.
90kg x 6, 6, 6, 6.
SLDL
160kg x 1 - Hook grip, PB.
130kg x 5 - Straps, PB.
Upper back/shoulder rehab.
110kg x 3, 3, 3
Bench
110kg x 1 - This is getting very comfy now.
90kg x 6, 6, 6, 6.
SLDL
160kg x 1 - Hook grip, PB.
130kg x 5 - Straps, PB.
Upper back/shoulder rehab.
Sawyers27/01/16 @ 20:38
Front squat - Paused, beltless.
127.5kg x 1
112.5kg x 3 - PB
Bench - Medium grip
102.5kg x 3 - PB
112.5kg x 1 - Equal PB
92.5kg x 5, 5, 5
Sumo 1.5' block pull (Hook grip to 230kg)
245kg x 2 - PB
127.5kg x 1
112.5kg x 3 - PB
Bench - Medium grip
102.5kg x 3 - PB
112.5kg x 1 - Equal PB
92.5kg x 5, 5, 5
Sumo 1.5' block pull (Hook grip to 230kg)
245kg x 2 - PB
Sawyers01/02/16 @ 20:22
Sawyers02/02/16 @ 20:20
Sawyers05/02/16 @ 21:33
Yesterday
Squat
187.5kg x 1
Bench
107.5kg x 1
Today
Squat
100kg x 3, 3, 3, 3, 3
Bench
60kg x 3, 3, 3, 3, 3
Sumo
220kg x 1
Squat
187.5kg x 1
Bench
107.5kg x 1
Today
Squat
100kg x 3, 3, 3, 3, 3
Bench
60kg x 3, 3, 3, 3, 3
Sumo
220kg x 1
Sawyers09/02/16 @ 12:00
Lastnight:
Squat
60kg x 3, 3
100kg x 3
140kg x 3
160kg x 3
175kg x 2
185kg x 1
145kg x 5, 5, 5
Bench
20kg x 5, 5, 5
40kg x 3
60kg x 3
80kg x 3
90kg x 3
97.5kg x 2
102.5kg x 1
85kg x 5, 5, 5
Sumo
60kg x 5
100kg x 3
115kg x 3, 3, 3, 3, 3
Quick, easy.
Squat
60kg x 3, 3
100kg x 3
140kg x 3
160kg x 3
175kg x 2
185kg x 1
145kg x 5, 5, 5
Bench
20kg x 5, 5, 5
40kg x 3
60kg x 3
80kg x 3
90kg x 3
97.5kg x 2
102.5kg x 1
85kg x 5, 5, 5
Sumo
60kg x 5
100kg x 3
115kg x 3, 3, 3, 3, 3
Quick, easy.
Sawyers09/02/16 @ 21:51
Post Edited: 09.02.2016 @ 21:51 PM by Sawyers
Squat60kg x 3
100kg x 3, 3, 3, 3, 3, 3, 3, 3
Bench
20kg x 5, 5, 5
40kg x 3
60kg x 3, 3, 3, 3, 3, 3, 3, 3
SLDL - Beltless
60kg x 5
100kg x 3
120kg x 3
130kg x 2
140kg x 1
120kg x 5, 5, 5 - Straps on these.
Sawyers10/02/16 @ 20:23
Squat - High bar, pause, beltless
60kg x 3
100kg x 3
120kg x 3
140kg x 3 - PB
160kg x 1 - PB
170kg x 1 - PB, video https://www.instagram.com/p/BBniZEGrT4t/
Bench
20kg x 5, 5, 5
40kg x 3
60kg x 3
80kg x 3
90kg x 3
100kg x 2
105kg x 1
95kg x 3, 3, 3
60kg x 3
100kg x 3
120kg x 3
140kg x 3 - PB
160kg x 1 - PB
170kg x 1 - PB, video https://www.instagram.com/p/BBniZEGrT4t/
Bench
20kg x 5, 5, 5
40kg x 3
60kg x 3
80kg x 3
90kg x 3
100kg x 2
105kg x 1
95kg x 3, 3, 3