Jordans training log
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Have you tried linear progression? For your squat in particular, I would squat twice a week (it's a lift that benefits from frequency for me), go up 2.5 kg each time doing says 3 sets of 5. I went from 60 to 80 for 3x5 in 5 weeks like that.
93holmesj26/04/12 @ 23:53
hrat said:Have you tried linear progression? For your squat in particular, I would squat twice a week (it's a lift that benefits from frequency for me), go up 2.5 kg each time doing says 3 sets of 5. I went from 60 to 80 for 3x5 in 5 weeks like that.
Cheers mate, i will try to involve this kind of thing into my sessions.
93holmesj27/04/12 @ 00:05
Bench session went well considering i didnt really have a plan.
Bench
20 - 2x10
60 - 2x3
100 - 1x2
112.5 - 1x1
117.5 - 1x1 PB
110 - 1x1 (was going for 2 reps but i failed the second)
105 - 1x3
Close Grip Bench
90 - 1x5 (Felt good and quite easy)
100 - 1x3 (last 2 reps were hard, didnt think i waqs going to get more sets)
90 - 1x5 (Felt good and easier than the first set)
95 - 1x2
Dips
BW - 2x10
+20 - 3x10
BW - 1x10
Some bodybuilding chest stuff, dumbell press and Pec Dec ect.
Overll i thought that this was a good session, got a new 1 rep pb which is good, next session i will work on 112.5 for 5 singles (5x1) or maybe a few doubles (3x2).
Bench
20 - 2x10
60 - 2x3
100 - 1x2
112.5 - 1x1
117.5 - 1x1 PB
110 - 1x1 (was going for 2 reps but i failed the second)
105 - 1x3
Close Grip Bench
90 - 1x5 (Felt good and quite easy)
100 - 1x3 (last 2 reps were hard, didnt think i waqs going to get more sets)
90 - 1x5 (Felt good and easier than the first set)
95 - 1x2
Dips
BW - 2x10
+20 - 3x10
BW - 1x10
Some bodybuilding chest stuff, dumbell press and Pec Dec ect.
Overll i thought that this was a good session, got a new 1 rep pb which is good, next session i will work on 112.5 for 5 singles (5x1) or maybe a few doubles (3x2).
93holmesj01/05/12 @ 08:32
Bench
20 - 2x10
60 - 2x5
100 - 1x1
107.5 - 1x1 (harder than expected)
110 - 1x1
100 - 1x1 (paused)
Slingshot bench
110 - 1x1
120 - fail (Not at all used to using the slingshot)
Incline bench
60 - 1x5
80 - 1x5
90 - 1x1
95 - 1x1
100 - fail
I am choosing to blame the s**ttness off the session on the heavy drinking at the weekend and also on the fact that i peaked in bench last week.
20 - 2x10
60 - 2x5
100 - 1x1
107.5 - 1x1 (harder than expected)
110 - 1x1
100 - 1x1 (paused)
Slingshot bench
110 - 1x1
120 - fail (Not at all used to using the slingshot)
Incline bench
60 - 1x5
80 - 1x5
90 - 1x1
95 - 1x1
100 - fail
I am choosing to blame the s**ttness off the session on the heavy drinking at the weekend and also on the fact that i peaked in bench last week.
93holmesj01/05/12 @ 21:06
Post Edited: 02.05.2012 @ 08:05 AM by 93holmesj
squat20 - 2x5
60 - 2x2
65 - 1x1 (PB)
70 - 1x1 (PB)
75 - 1x1 fail
75 - 1x1 (PB)
60 - 1x5 (to much 'good morning')
60 - 3x1
leg press
some weight i dont know what it was (3plates + 10kg)
3x3
relatively happy not much more to say
93holmesj02/05/12 @ 08:04
93holmesj03/05/12 @ 08:29
Couldnt really be arsed with todays session.
Deadlift
70 - 2x3
120 - 2x1
140 - 1x1
150 - 1x1 PB
Got PB and left to watch american reunion
Deadlift
70 - 2x3
120 - 2x1
140 - 1x1
150 - 1x1 PB
Got PB and left to watch american reunion
93holmesj09/05/12 @ 08:15
Post Edited: 10.05.2012 @ 08:29 AM by 93holmesj
Bench60 - 2x3
100 - 1x1
112.5 - 3x1 REP PB
100 - 1x2 (trying to work on keeping my elbows tucked in, which i find harder)
80 - 2x5 (again trying to keep elbows tucked, hence the low weight)
Not much of a session, just trying to work on 112.5 gradually up.
93holmesj10/05/12 @ 08:29
Deadlift
70 - 2x3
120 - 2x1
140 - 3x2 (felt a bit easier than last time)
120 - 1x5
Need to work on keepiong my back abit straighter
15" Deadlift
120 - 2x5
The 15" was hard, i know i did the same reps on 120 from the floor but i dont do much 15" and i was working on keeping my back as straight as i could on this, hence the lower weight.
Leg Press
90 - 3x10
Leg extensions
60 - 3x15
Apparently it is obvious that i need to work on my quads because my hamstrings look stronger when i deadlift, which is why i finished the session with the leg exercises.
70 - 2x3
120 - 2x1
140 - 3x2 (felt a bit easier than last time)
120 - 1x5
Need to work on keepiong my back abit straighter
15" Deadlift
120 - 2x5
The 15" was hard, i know i did the same reps on 120 from the floor but i dont do much 15" and i was working on keeping my back as straight as i could on this, hence the lower weight.
Leg Press
90 - 3x10
Leg extensions
60 - 3x15
Apparently it is obvious that i need to work on my quads because my hamstrings look stronger when i deadlift, which is why i finished the session with the leg exercises.
93holmesj10/05/12 @ 22:35
93holmesj10/05/12 @ 22:48
Bench
20 - 1x10
60 - 2x5
100 - 1x1
100 - 1x2
110 - 1x1 (failed second rep)
110 - 1x1 (failed second rep again)
107.5 - 1x2 (failed third rep)
CGBP
100 - 1x3 (last rep spotted)
Incline Bench
60 - 1x5
80 - 1x5
100 - fail
Tricep stuff
Dips
BW - 1x10
BW - 2x15
+20 - 1x5
+30 - 1x5
+40 - 1x1 (PB haha)
BW - 1x10
Cables
Rope
25 - 2x10
30 - 2x15
20 - 2x15 (Killer)
Single arm
20 - 4x10
DONE!
On a serious come-down on the bench after peaking at 117.5, before i got that i was consistantly going up on reps, working on 110. Now i cant even do what i could do 2-3 weeks ago on 110. Couldnt even get 2 out on 110 today, whereas a couple of weeks ago i got one set of 3 and then sets of 2 after it. s**t!
20 - 1x10
60 - 2x5
100 - 1x1
100 - 1x2
110 - 1x1 (failed second rep)
110 - 1x1 (failed second rep again)
107.5 - 1x2 (failed third rep)
CGBP
100 - 1x3 (last rep spotted)
Incline Bench
60 - 1x5
80 - 1x5
100 - fail
Tricep stuff
Dips
BW - 1x10
BW - 2x15
+20 - 1x5
+30 - 1x5
+40 - 1x1 (PB haha)
BW - 1x10
Cables
Rope
25 - 2x10
30 - 2x15
20 - 2x15 (Killer)
Single arm
20 - 4x10
DONE!
On a serious come-down on the bench after peaking at 117.5, before i got that i was consistantly going up on reps, working on 110. Now i cant even do what i could do 2-3 weeks ago on 110. Couldnt even get 2 out on 110 today, whereas a couple of weeks ago i got one set of 3 and then sets of 2 after it. s**t!
93holmesj15/05/12 @ 07:48
bench
20 - 1x5
60 - 1x5
100 - 1x1
110 - 1x1
120 - fail
two board
120 - 1x1
one board
120 - 1x1
normal bench again
100 - 3x5
dips
BW - 3x15
pisses me off how i cant get 120 from my chest, i think im just gona work on reps on 120 using the board and see where that gets me
20 - 1x5
60 - 1x5
100 - 1x1
110 - 1x1
120 - fail
two board
120 - 1x1
one board
120 - 1x1
normal bench again
100 - 3x5
dips
BW - 3x15
pisses me off how i cant get 120 from my chest, i think im just gona work on reps on 120 using the board and see where that gets me