2016 Training Log
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| NavM |  | bench | 01-11-2016 @ 22:29 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | warmups etc bench, all paused: bar x 10 40kg x 5 60kg x 4 70kg x 2 80kg 3x3 85 3x1 db bench 26kg 3x6 triceps 3x6 with 17.5kg on ez curl bar db hammer curl 18kg 8,8,6 16kg 6,6, 14kg for something that i dont remember. didnt feel so challenging. bench feels quite dialled in and solid compared to week 1. triceps still not strong but getting stronger fast so thats the main thing with these extensions. same with curls. gotta retest next week but i have to train in another gym so will probably just make sensible attempts. using 160/95/182.5 for my maxes so might just match them next week and see how it goes. | ||
| NavM | | Deadlift day | 03-11-2016 @ 21:40 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | warmups etc 60kgx5 100kgx3 120kgx1 127.5kg 6x3 conventional beltless: 120kg 3x4 pendlay row: 65kg 3x8 rdl: 65kg 3x8 shrugs: 150kg 6x3 120kg 2x6 | ||
| NavM | | Squat and bench day 2 | 04-11-2016 @ 17:41 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | warmups etc front squat: bar x 6 40kg x 5 60kg x 4 70kg x 1 80kg x 1 90kg x 3 90kg x 1,1,1 not too hard, most ive front squatted for a triple before though. pause back squat: 60kg x 5 80kg x 2 100kg x 1 120kg x 5 120kg x 3,3,3 solid. same story most ive ever pause squatted. the plan was to do maybe 110 or 115 but i think i can do better than that. close grip bench: bar x 10 40kg x 5 60kg x 4 70kg x 8,5,3 67.5 x 3,5,5,5 hammer curls: 20kg x5,5,5,5 16kg x 8,8 or something tricep cable: 3x15 | ||
| NavM | | retest week | 07-11-2016 @ 12:25 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | Ended the third week feeling strong but gone to my hometown for a week off uni. considered waiting to retest until i get back to sheffield since i dont get on with this other gyms equipment but just went anyway. squat: bar x 6 80kg x 3 100kg x 2 120kg x 1 142.5kg x 1 155kg x 0 got stapled by 155 which was meant to be my second attempt before a new max. just didnt feel switched on at all. wrapped it up there and left. think i'll just take the week off and retest next week | ||
| NavM | | Squats | 14-11-2016 @ 18:30 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | kinda f**ked up my numbers today but its cool. warmups etc bar x 5 60kg x 8 80kg x 5 100kg x 3 120kg x 1 140kg x 1 155kg x 1 160kg x 0 160kg x 0 155 easy, 160 miss but i feel like i should have stuck with it. from the way the weights were feeling i think i've forgotten how to grind out a squat since ive been doing submaximal stuff going through the motions with half challenging stuff and plenty of volume. i was actually meant to go 125 &rt; 142.5 &rt; 160 but calculated it wrong. | ||
| NavM | | Bench day | 15-11-2016 @ 13:45 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | warmup etc bar x 10 40kg x 8 60kg x 5 75kg x 1 85kg x 1 very fast 95kg x 0 90kg x 1 also fast 100kg x 0 95kg x 1 fast again 97.5kg x 0 bit of inconsistency again. i missed the first 95 with no grind at all but the 95 i did get was very quick so its like i either get the rep fast or dont get it at all. not sure if thats a good thing happy enough though, almost back to my PB but this time with a pause, and a more sensible grip that doesnt wreck my elbows. | ||
| NavM | | Deadlift day | 17-11-2016 @ 11:41 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | warmups etc 60kg x 5 100kg x 3 120kg x 2 145kg x 1 belt on 165kg x 0, since tightening the belt ive had a bit of weirdness with the placement on deads. this rep trapped some nerve and made my leg go weird. 165kg x 1 182.5kg x 1 fast 192.5kg x 0, too big a jump 187.5kg x 1 smooth happy with that. i threw straps on starting at 182.5kg and it seems to highlight my grip issues since i pull with my hands on the smooth. i never miss due to grip in training but the difference in speed between 165 and 182.5 showed it up. gonna max front squat tomorrow but ive got my numbers for next cycle squat - 162.5 - might change this but i ran last cycle with 160 as my max and managed it so wouldnt make sense to reduce my max even though i messed up my attempts and did 155. bench - 97.5 - just a 2.5kg increase while im getting back into benching and heavy singles. deadlift - 187.5 - think i'll be good for a PB after this next cycle | ||
| NavM | | front squat etc | 18-11-2016 @ 18:24 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | warmups etc bar x 8 40kg x 5 60kg x 5 80kg x 1 90kg x 1 100kg x 1 105kg x 1 felt decent. I feel like these are bringing up my ab strength quickly. thats the main weakness in these cos im sure my legs are strong enough to front squat more than 105kg. decided to do some overhead stuff with the extra time bar x 10 30kg x 5 40kg x 4 50kg x 1 60kg x 1 60kg x 1 60kg x 1 the 60kg singles were pretty fast so thats good news. new cycle next week | ||
| NavM | | squat | 21-11-2016 @ 18:29 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | warmups etc bar 60kg x 5 80kg x 3 100kg x 1 120kg x 1 130kg 5x5 felt good. easier and faster than i expected. good mornings 3x10 with 50kg one legged leg press 45kg 3x10 each leg | ||
| NavM | | bench | 22-11-2016 @ 14:45 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | bar x 10 40kg x 5 60kg x 4 70kg x 2 77.5kg 4x5 82.5kg 2x3 not bad dumbbell press 20kg 4x8 hammer curls 16kg 4x12 tricep extension 1x8 with 10kg on ez curl 3x8 with 17.5 on ez curl | ||
| NavM | | yesterday deadlift | 25-11-2016 @ 22:46 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | 60kg x 5 100kg x 3 120kg x 1 140kg x 1 150kg x 1 still hurts and feels just off when my belt goes on since i tightened it. 150kg x 1 without belt felt fine. turns out i need the belt extra tight for squats but having the lever open will do for deads. decided to adjust it one notch looser though. 150kg x 3 150kg 3x5 was meant to be 4x5 but the first set got broken up a little 112.5kg 6x3 conventional deadlift 100kg 3x8 pendlay row 62.5kg 3x10 shrugs 140 for a bunch of 4s then 100kg for a few 8s | ||
| NavM | | second squat and bench day | 25-11-2016 @ 22:51 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | front squat bar x 8 40kg x 5 60kg x 3 70kg x 1 82.5kg x 8,5,5,5 pause back squat 60kg x 5 80kg x 3 100kg x 1 105 x 10,7,7 close grip bench bar x 10 40kg x 5 60kg x 1 65kg x 8,8,5,3 bit of a mess cos i wasnt confident with the higher reps with no spotter. should have been 12,8,8,8 60kg x 4 triceps, curls etc | ||
| NavM | | squats | 28-11-2016 @ 20:56 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | warmups etc bar x 5 60kg x 5 80kg x 3 100kg x 1 120kg x 1 137.5kg 4x3 not bad good morning 50kg 4x10 one leg leg press 45kg on it for 4x10 each side | ||
| NavM | | bench yesterday | 30-11-2016 @ 20:46 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | bar x 10 40kg x 5 60kg x 3 77.5kg 2x5 82.5 4x3 dumbbell press 24kg 3x8 skullcrusher these are hurting my elbow. think i'll mix it up next week with a bench variation. maybe slingshot or some spoto press. | ||
| NavM | | Deadlift day | 01-12-2016 @ 12:43 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | 60kg x 5 100kg x 3 120kg x 1 140kg x 1 167.5kg 3x1 157.5kg 3x3 120kg 6x3 conventional 110kgx6 105kgx6,6 rows 62.5kg 10,8,8,8 shrugs 145kg 3x6 125kg 3x5 | ||