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Jamie's Log..

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TerminatorIcon...31-08-2020 @ 12:17 
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jerking is obviously great,
Member 2521, 4712 posts
SQ 235, BP 160, DL 290
685.0 kgs @ 111kgs UnEq
High Bar Squat:

60 kg x 5
100 kg x 5
125 kg x 5
*belt*

145 kg x 8
145 kg x 8
145 kg x 8

A touch of left knee coming in final rep, final set (this is my weaker leg, I found from single leg training during lockdown) and I failed to control (I suspect I could have, but didn't). Therefore next session will be just +2.5 kg

Deadlift:

100 kg x 5
150 kg x 3
*straps, belt*
180 kg x 1
200 kg x 1

220 kg x 5 - no worries

Shrugs:

120 kg x 12
120 kg x 12
120 kg x 12

Came home a bit underwhelmed, felt like I did half a workout.
TerminatorIcon...01-09-2020 @ 13:39 
Avatar
jerking is obviously great,
Member 2521, 4712 posts
SQ 235, BP 160, DL 290
685.0 kgs @ 111kgs UnEq
Bench:

110 kg x 5
110 kg x 5
110 kg x 5
110 kg x 5
110 kg x 5

Used the "substitute" bench and bar today but all reps were solid. In the 5 rep range, up to 110 is when it feels easy, 112.5 to 120 is when I have to start working for it and 122.5 - 130 is serious/ wouldn't do without a spotter.

DB Shoulder Press:

42.5 kg x 8
42.5 kg x 8
42.5 kg x 8
42.5 kg x 8
42.5 kg x 8

Good. No grinders and +1 rep all sets on last week

Narrow Grip Pullups:

BW x 5 sets of 10 (3 min rests)

Forgot the dipping belt today so had to do BW for higher reps

Skullcrushers:

+40 kg x 12/11/10 (3 min rests)

DB Raise:

9 kg x 12/12/12 (2 min rests)
TerminatorIcon...04-09-2020 @ 12:36 
Avatar
jerking is obviously great,
Member 2521, 4712 posts
SQ 235, BP 160, DL 290
685.0 kgs @ 111kgs UnEq
High bar Squat:

60 kg x 5
100 kg x 5
120 kg x 5
*belt*
140 kg x 2
160 kg x 2 - tried 1 notch tighter, it's a keeper

175 kg x 5 - good
175 kg x 5 - good
175 kg x 5 - good
175 kg x 5 - grinder last rep
175 kg x 5 - grinder last 2 reps

Was nervous going into this session, but the first set was decent which gave me confidence. The confidence crossed the fine line into complacency on set 4 meaning I struggled. Managed to pull it together, with the start of set 5 very decent, but got tired at the end.

DB Lunges:

30 kg x 4 lengths

not easy but better than i thought

Weight on gym scales: 101.8 kg and then 101.5 kg
Confused

Last week was 101.3 kg
TerminatorIcon...06-09-2020 @ 13:53 
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jerking is obviously great,
Member 2521, 4712 posts
SQ 235, BP 160, DL 290
685.0 kgs @ 111kgs UnEq
Incline DB:

notch 5

47.5 kg x 11 - easy!
47.5 kg x 11
47.5 kg x 11
47.5 kg x 11
47.5 kg x 11

Apart from the last set, every set had at least another rep.

DB Shoulder Press:

30 kg x 12
30 kg x 12
30 kg x 12
30 kg x 12
30 kg x 12

2:45 rest between sets, will drop to 2:30 next week.. quite proud that this is a "bodybuilder high rep, short rest weight" these days, I remember being a slender 1st year student and marveling at some older students pushing these out for 8s

Wide Grip Pullup:

+7.5 kg x 8 sets of 8, 4 sets of 7, 1 set of 6 and 1 set of 2 (100 reps in 14 sets)

3 min rest between sets

Cable Curl:

32.5 kg x 12/12/12 (2 min rests)
TerminatorIcon...07-09-2020 @ 13:02 
Avatar
jerking is obviously great,
Member 2521, 4712 posts
SQ 235, BP 160, DL 290
685.0 kgs @ 111kgs UnEq
High bar Squat:

60 kg x 5
100 kg x 5
120 kg x 5
*belt*
135 kg x 1

147.5 kg x 8
147.5 kg x 8
147.5 kg x 8

+2.5 kg on last week and better form. Really did these impeccably, no knee cave. Wish my heavy squats were like this too.

Deadlift:

100 kg x 5
150 kg x 3
*straps, belt*
180 kg x 1
205 kg x 1

225 kg x 6

Was meant to do 5 reps, but had 6 in my head :P

Shrugs:

125 kg x 12
125 kg x 12
125 kg x 12
TerminatorIcon...08-09-2020 @ 12:51 
Avatar
jerking is obviously great,
Member 2521, 4712 posts
SQ 235, BP 160, DL 290
685.0 kgs @ 111kgs UnEq
Bench:

60 kg x 5
80 kg x 5
100 kg x 1

112.5 kg x 5
112.5 kg x 5
112.5 kg x 5
112.5 kg x 5
112.5 kg x 5

DB Press:

42.5 kg x 9
42.5 kg x 9
42.5 kg x 9
42.5 kg x 9
42.5 kg x 9

+1 rep each set on last week, next week will be the 45s

Pullup:

+20 kg x 10 sets of 5 (2:30 rest) easy

Skullcrushers:

+40 kg x 12/12/12 (3 min rest, do this in 2:45 next time)

Lat Raises:

10 kg x 12/12/12
TerminatorIcon...11-09-2020 @ 13:19 
Avatar
jerking is obviously great,
Member 2521, 4712 posts
SQ 235, BP 160, DL 290
685.0 kgs @ 111kgs UnEq
High bar squat:

60 kg x 3
100 kg x 3
120 kg x 3
*belt*
140 kg x 3
160 kg x 3

180 kg x 3
180 kg x 3
180 kg x 3
180 kg x 3
180 kg x 3
180 kg x 3
180 kg x 3
180 kg x 3

8 sets of 3, 6 sets of 4 next time and then 5 x 5 week after is the plan

DB Lunges:

32.5 kg x 4 sets of 15m

Gym weight:

102.5 kg
TerminatorIcon...13-09-2020 @ 14:16 
Avatar
jerking is obviously great,
Member 2521, 4712 posts
SQ 235, BP 160, DL 290
685.0 kgs @ 111kgs UnEq
DB Incline: (notch 5)

50 kg x 10 PB Happy
50 kg x 10
50 kg x 9
50 kg x 9
50 kg x 9 - technically this was the most solid set, just too tired to hit 10

DB Press:

30 kg x 12
30 kg x 12
30 kg x 12
30 kg x 12
30 kg x 12

2:30 rests... not too hard actually

Wide Grip pullup:

+7.5 kg x 12 sets of 8 and 1 set of 4 (100 reps)

3 min rests but happy with that, up on last week

Cable Curls:

33.5 kg x 12/12/12 (hard last set, 2 mins rests)
TerminatorIcon...14-09-2020 @ 12:32 
Avatar
jerking is obviously great,
Member 2521, 4712 posts
SQ 235, BP 160, DL 290
685.0 kgs @ 111kgs UnEq
High bar Squat:

60 kg x 5
100 kg x 5
120 kg x 5
*belt*
135 kg x 1

150 kg x 8
150 kg x 8
150 kg x 8

good, held form nicely

Deadlift:

100 kg x 5
150 kg x 3
*straps, belt*
180 kg x 1
210 kg x 1

230 kg x 6 = PB

5th rep hard, needed 10 seconds rest before nailing the 6th. This is on a not so great bar and effectively on a 1/2 inch deficit due to a rubbish platform. Tempted to sneak it onto the floor, add 2.5 kg and go for a PB next time Wink

Shrugs:

125 kg x 12
125 kg x 12
125 kg x 12
TerminatorIcon...16-09-2020 @ 12:46 
Avatar
jerking is obviously great,
Member 2521, 4712 posts
SQ 235, BP 160, DL 290
685.0 kgs @ 111kgs UnEq
Bench:

60 kg x 5
80 kg x 5
100 kg x 3

115 kg x 5
115 kg x 5
115 kg x 5
115 kg x 5
115 kg x 5

Good, no worries.

DB Press:

45 kg x 7
45 kg x 7
45 kg x 6
45 kg x 5f*
45 kg x 6

*starting the 6th rep one side slipped out of groove so lost it. Happy to get 6 in the following set at least.

Pullup:

+22.5 kg x 10 sets of 5.

Still easy, confident about hitting 30 kg on these soon

Skullcrushers:

+40 kg x 12/12/12 (2:45 rest)

DB Lat Raise:

12.5 kg x 12/12/12
TerminatorIcon...18-09-2020 @ 13:10 
Avatar
jerking is obviously great,
Member 2521, 4712 posts
SQ 235, BP 160, DL 290
685.0 kgs @ 111kgs UnEq
Post Edited: 18.09.2020 @ 20:53 PM by Terminator
Day before park session:

Chin up: 21 kg x 11 sets of 7 followed by 6,6,6,5 (100 reps)

High bar Squat:

60 kg x 3
100 kg x 3
120 kg x 3
*belt*
140 kg x 3
160 kg x 3 - comfortable

180 kg x 4
180 kg x 4
180 kg x 4
180 kg x 4
180 kg x 4
180 kg x 4

6 sets of 4 (last week was 8 x 3). Happy with that, first couple sets had a 5th rep in me, only got grindy on final rep of the last 2 sets.

DB Lunges:

35 kg x 4 sets of ~15 metres

Gym weight:

101.6 kg
TerminatorIcon...20-09-2020 @ 12:50 
Avatar
jerking is obviously great,
Member 2521, 4712 posts
SQ 235, BP 160, DL 290
685.0 kgs @ 111kgs UnEq
Post Edited: 20.09.2020 @ 12:52 PM by Terminator
Incline DB: notch 5

47.5 kg x 12 PB
47.5 kg x 12
47.5 kg x 12
47.5 kg x 11f
47.5 kg x 10f

If I hadn't attempted the 12th rep on set 4, I suspect the 11th rep would have been fine
on set 5.


DB Shoulder Press:

30 kg x 12
30 kg x 12
30 kg x 12
30 kg x 12
30 kg x 12 - grind last rep!

2:30 rest between those sets. Did drink a lot of wine last night which probably cost me the edge today.

EDIT: Idiot! I did 2:30 rests last week, today was meant to be 2:15...

Wide Grip pullup:

+10 kg x 5 sets of 8, 6 sets of 7 reps, 3 sets of 6 reps (100)

Cable Curl:

32.5 kg x 12/12/12

2 min rest, will add weight next time
TerminatorIcon...21-09-2020 @ 14:21 
Avatar
jerking is obviously great,
Member 2521, 4712 posts
SQ 235, BP 160, DL 290
685.0 kgs @ 111kgs UnEq
High bar Squat:

60 kg x 5
100 kg x 5
120 kg x 3
*belt*
140 kg x 1

152.5 kg x 8
152.5 kg x 8
152.5 kg x 8

good, holding form still

Deadlift:

100 kg x 5
140 kg x 3
*straps, belt*
180 kg x 1
210 kg x 1

232.5 kg x 6 PB

Moved the bar off the crappy deficit platform onto the floor and this was slightly easier than the 230 x 6 off the aforementioned platform last week. Wish I'd gone 235 x 6 now

Shrugs:

130 kg x 12
130 kg x 12
130 kg x 12

Finished with some 20 kg bumper plate farmers walks for grip... left hand is the limiting factor, right hand can hold it all day
TerminatorIcon...23-09-2020 @ 13:14 
Avatar
jerking is obviously great,
Member 2521, 4712 posts
SQ 235, BP 160, DL 290
685.0 kgs @ 111kgs UnEq
Bench:

117.5 kg x 5
117.5 kg x 5
117.5 kg x 5
117.5 kg x 5
117.5 kg x 5

No worries, 6+ reps there on all sets

DB Shoulder Press:

45 kg x 7
45 kg x 7
45 kg x 7
45 kg x 6
45 kg x 6

Wanted 7s all the way, but it's +2 reps on last week so can't complain

Pullup:

+25 kg x 10 sets of 5 reps (2:30 rests), comfortable

Skullcrushers:

+40 kg x 12/12/12 (2:30 rests)

DB Lat Raise:

12.5 kg x 13/13/13 (2 min rests)
TerminatorIcon...25-09-2020 @ 20:46 
Avatar
jerking is obviously great,
Member 2521, 4712 posts
SQ 235, BP 160, DL 290
685.0 kgs @ 111kgs UnEq
Tired today, couldn't do the planned 180 5 x 5

High bar squat:

60 kg x 5
100 kg x 3
120 kg x 3
*belt*
140 kg x 1
160 kg x 1

180 kg x 1
180 kg x 1
180 kg x 1
190 kg x 1
190 kg x 1

190 quite difficult, worked on form with the singles

Pause squat:

140 kg x 3 (obviously not maximal Happy )

DB Lunges:

35 kg x 4 lengths

much easier when not following squats

Bodyweight:

101.9 kg (afternoon weight)

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