edi86 strength gains log
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edi8630/03/16 @ 21:26
Tonight..
Training alone.
squats
all paused
60
110
140
160
180
200 with wraps
210 with wraps (PB) very quick and more there hopefully
Wraps off..
190
190
190
Deadlift
up to 140 for 5 X 3 speed reps
last squat session done, all very quick and solid..
next session Deadlift and bench
Training alone.
squats
all paused
60
110
140
160
180
200 with wraps
210 with wraps (PB) very quick and more there hopefully
Wraps off..
190
190
190
Deadlift
up to 140 for 5 X 3 speed reps
last squat session done, all very quick and solid..
next session Deadlift and bench
edi8602/04/16 @ 18:25
Today
bench press
all paused
60
90
110
120
130
130
130
123 X 3
Not paused
120 X 5
100 X 5
Deadlift
still weary of glute/back
60 X 3 X 2
110 X 3
150 X 2
160
180
200
200
210
200 X 6
150 X 3 X 3
completely altered my form from usual, not ideal but needs to be done.
Last session done now time to deaload
bench press
all paused
60
90
110
120
130
130
130
123 X 3
Not paused
120 X 5
100 X 5
Deadlift
still weary of glute/back
60 X 3 X 2
110 X 3
150 X 2
160
180
200
200
210
200 X 6
150 X 3 X 3
completely altered my form from usual, not ideal but needs to be done.
Last session done now time to deaload
edi8610/04/16 @ 15:12
Yesterday
Gpc Scottish qualifier clydebank
squat
200, 215 (pb) 225 missed
bench press
125, 140 (pb) 145 missed
deadlift
210, 222.5, 245 (pb)
Aimed for 577.5 so very pleased to go on. 600 as well as pbs in all lifts too exceeded everything I wanted from first competition.
Amazing to see some huge lifts and records made the atmosphere was great and very well organised too at outcast barbell sanctuary in clydebank, thoroughly enjoyed it and learnt a ton
Gpc Scottish qualifier clydebank
squat
200, 215 (pb) 225 missed
bench press
125, 140 (pb) 145 missed
deadlift
210, 222.5, 245 (pb)
Aimed for 577.5 so very pleased to go on. 600 as well as pbs in all lifts too exceeded everything I wanted from first competition.
Amazing to see some huge lifts and records made the atmosphere was great and very well organised too at outcast barbell sanctuary in clydebank, thoroughly enjoyed it and learnt a ton
edi8613/04/16 @ 20:38
Feeling okay after comp so back to gym
Bench
up to a 120 pause then 3 X 8 @110 not paused
deadlift
Up to 140 for 6 X 3
Flat bench rows and shoulder mob stuff
no plan what to do about training now that no competition planned until at least Nov. Might do a 3 week cycle sort of thing i saw somewhere
Next session bench and squats
Bench
up to a 120 pause then 3 X 8 @110 not paused
deadlift
Up to 140 for 6 X 3
Flat bench rows and shoulder mob stuff
no plan what to do about training now that no competition planned until at least Nov. Might do a 3 week cycle sort of thing i saw somewhere
Next session bench and squats
edi8615/04/16 @ 22:42
http://www.castironstrength.com/25-20-15-strength-programme/
Started this tonight
squats
up to 160 long pause
5x5 @150
Started this tonight
squats
up to 160 long pause
5x5 @150
edi8618/04/16 @ 16:20
Bench press
Same 3 week cycle as squats above.
up to 120 then 115 for 28 reps in 5s then a 8
Sumo deadlift
trying this so done about 30 re es with 70 to get a feel for it
upper body
rows
chest flies
Shoulder raises
arm superset
done
next session
squats 20 at 80%
Same 3 week cycle as squats above.
up to 120 then 115 for 28 reps in 5s then a 8
Sumo deadlift
trying this so done about 30 re es with 70 to get a feel for it
upper body
rows
chest flies
Shoulder raises
arm superset
done
next session
squats 20 at 80%
edi8620/04/16 @ 15:26
today
squats
up to 4 x 5 @ 160 with quite a few pauses in the mix
final uni essays due in this week so rushing and not focusing
tomorrow bench and light deadlifts
squats
up to 4 x 5 @ 160 with quite a few pauses in the mix
final uni essays due in this week so rushing and not focusing
tomorrow bench and light deadlifts
edi8621/04/16 @ 17:53
Today
training with Stu
bench press
Up to
5 X 118
5 X 120
6 X 120
8 X 120 rep PB
upper body
bench rows
chest flies
shoulder raises
arms
Benching is feeling good now think upper body training is fixing the weak areas..
next session : Squats and deadlifts
training with Stu
bench press
Up to
5 X 118
5 X 120
6 X 120
8 X 120 rep PB
upper body
bench rows
chest flies
shoulder raises
arms
Benching is feeling good now think upper body training is fixing the weak areas..
next session : Squats and deadlifts
edi8624/04/16 @ 15:51
Today with stu
Belt less squat
up to 170 then 4 X 5 @160
pause last rep each set
bench
up to 100 then 80 for 20 speed reps..sets of 3 to 5
Belt less deadlift
up to 150 for 6 X 3 quickest ever deadlifts
good session will try and get in 80% for 15 reps to complete first training cycle this week for bench and squat
Belt less squat
up to 170 then 4 X 5 @160
pause last rep each set
bench
up to 100 then 80 for 20 speed reps..sets of 3 to 5
Belt less deadlift
up to 150 for 6 X 3 quickest ever deadlifts
good session will try and get in 80% for 15 reps to complete first training cycle this week for bench and squat
edi8627/04/16 @ 22:36
Gym tonight after no proper sleep and living off snacks last few days. Felt tight
Bench
up to 125 for 15 reps so 3 x 5
Deadlift
up to 180 for 15 reps 3 x 5
Tired
Bench
up to 125 for 15 reps so 3 x 5
Deadlift
up to 180 for 15 reps 3 x 5
Tired
edi8601/05/16 @ 18:17
Belt less squats
Up to 170
3 x 3 @170 felt good
1 x 6 @170 pb..
15 reps done.
Next sessions back to 25 reps at 75% for bench and squats
Up to 170
3 x 3 @170 felt good
1 x 6 @170 pb..
15 reps done.
Next sessions back to 25 reps at 75% for bench and squats
edi8602/05/16 @ 15:22
today
benchpress
up to 120 long pause
3 x 5 @ 120
1 x 10 @ 120 rep PB!
upper body
flat bench rows 3 x 10
chest flyes 3 x 10
lateral dumbell raises 3 x 10
tri pushdowns and bi curls 3 x 10
done this for a feww weeks now consistantly and it is beneffiting my benchpress a lot more than anything i have everdone before should have done assistance work since day one..
benchpress
up to 120 long pause
3 x 5 @ 120
1 x 10 @ 120 rep PB!
upper body
flat bench rows 3 x 10
chest flyes 3 x 10
lateral dumbell raises 3 x 10
tri pushdowns and bi curls 3 x 10
done this for a feww weeks now consistantly and it is beneffiting my benchpress a lot more than anything i have everdone before should have done assistance work since day one..
edi8604/05/16 @ 22:41
Beltless Deadlifts
Up to 200 for 5 x 3 but done 9 on last set (rep pb)
3 x 3 speed sets at 160
Next session aim for bench 20 reps @ 80% and upper body work
Up to 200 for 5 x 3 but done 9 on last set (rep pb)
3 x 3 speed sets at 160
Next session aim for bench 20 reps @ 80% and upper body work
edi8606/05/16 @ 16:55
today
bench press
up to 120 long pause then 4 x 5 at 125 (20 reps at 80%).
upper body all 3 x 8 to 10
flat bench rows
seated chest flyes
dumbbell lateral raises
tri pushdown and hammer curls
pumped
upper body is feeling strong and bench is by far the strongest it has ever been.
next session, squats aiming for 20 reps at 80% so about 170
bench press
up to 120 long pause then 4 x 5 at 125 (20 reps at 80%).
upper body all 3 x 8 to 10
flat bench rows
seated chest flyes
dumbbell lateral raises
tri pushdown and hammer curls
pumped
upper body is feeling strong and bench is by far the strongest it has ever been.
next session, squats aiming for 20 reps at 80% so about 170
edi8608/05/16 @ 14:02
yesterday
beltless squats
up to 170 for 4 x 5, hard work but got 20 reps at 80%.
i am progressing too fast as percentages should be progressed weekly not every session so will stick to 80% until the 14th so may repeat another bench session this week
will move up to 85% for 15 reps for a 1 x squat session and 2 x bench sessions on the week of the 14th to 21st of may..
beltless squats
up to 170 for 4 x 5, hard work but got 20 reps at 80%.
i am progressing too fast as percentages should be progressed weekly not every session so will stick to 80% until the 14th so may repeat another bench session this week
will move up to 85% for 15 reps for a 1 x squat session and 2 x bench sessions on the week of the 14th to 21st of may..