2016 Training Log
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| NavM |  | ... | 05-12-2016 @ 16:36 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | last friday did front squat 87.5 for 5,3,3,3 or maybe it was 90 cant remember pause squat 110kg x 8,5,5,5 close grip bench 65kg x 10, 6,6,6 Today i did squat bar x 5 60kg x 5 80kg x 3 100kg x 1 120kg x 1 145kg 3x1 smooth. just the right level for some singles to practice with good mornings 5x10 with 50kg one leg leg press 45kg again but for 5x10 | ||
| NavM | | bench | 06-12-2016 @ 15:31 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | warmups etc. have stopped doing pressups as part of the warmup cos it seems to negatively affect the workout cos my dodgy shoulders get tired very easily. bar x 10 40kg x 5 60kg x 3 70kg x 1 82.5kg 3x3 87.5kg 3x1 all felt easy and fast as hell. must be all the stew and extra volume. dumbbell bench 30kg 3x6 triceps with 20kg on ez curl bar hammer curls 2 sets with 20kg 2 with 18 or s omething | ||
| NavM | | Max squat day | 12-12-2016 @ 10:40 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | forgot to update my log. i pulled 130 for 6 triples and some conventional work and the usual accessories last thursday and then on friday front squatted 100 for 3,1,1,1 and pause squatted 125 for 5,3,3,3 close grip benched 67.5 for 8,5,5,5. everything felt good max out week now Squat bar x 5 60kg x 5 80kg x 3 paused 100kg x 1 paused 120kg x 1 140kg x 1 easy 150kg x 1 bit harder but still fast. feeling good this far 160kg x 1 not even so bad. more in the tank there I think. not bad considering i missed this the other week. definitely feeling the benefit of the extra squat and bench day. good mornings 50kg 2x10 Bench tomorrow | ||
| NavM | | bench | 13-12-2016 @ 14:41 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | Post Edited: 13.12.2016 @ 14:41 PM by NavM warmups:band dislocations and db hammer curls bench, all paused: bar x 10 40kg x 5 60kg x 4 70kg x 3 80kg x 1 90kg x 1 100kg x 1 PR, never paused 100 before 67.5 3x5 db hammer curls 20kg 2x5 18kg for some 6s 14kg for some 8s tricep rope thing for few sets of 20 deadlift next Today's (and yesterdays) Tune: | ||
| NavM | | Notes so far. Things that are working | 13-12-2016 @ 15:20 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | Squat: - Monday regular squats and fronts and pause on friday. - tight belt - pushing head back before starting the lift - spending time to stretch hips out the day before lifting and doing 3rd world squat wherever possible. - One legged leg presses seem to be adding something cool to the training since I'm weak unilaterally. - Keep pushing the good mornings for sets of 10 after Monday squats. Bench: - Removing pressups from warmup. - Benching twice a week, with close grip on the second day. - using thick band on bench to stop slipping. - getting the feeling of tight lats as soon as the bar is unracked - pause every rep. - skullcrusher hurts elbow so new exercise needed for triceps. Deadlift: -Belt needs to be one notch looser than for squat and bench. -Keep pushing the conventionals. -Keep increasing shrug weight for a bunch of triples. -The front squats seem to be helping out with the deadlift too. | ||
| NavM | | deadlift max day | 14-12-2016 @ 15:16 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | Post Edited: 14.12.2016 @ 15:32 PM by NavM felt strong going into this one60kg x 5 100kg x 3 120kg x 1 140kg x 1 160kg x 1 all felt super fast 180kg x 1 felt like a peanut 190kg x 1 Match PR, felt harder than 180 but easier than 187.5 last month 200kg x 0, missed it right at the last parts of lockout. I think I could have stuck with it a tiny bit longer but didnt wanna risk it. still near enough 12.5kg jump from last months max. rows 60kg x 5,5 70kg x 3 80kg 3x3 pullups 3x8 bodyweight. maxing front squat and maybe some overhead stuff for fun on friday. new cycle soon Using maxes of 165/100/197.5 I used 162.5kg for my squat cycle and the volume and weights were just right so i'll increase by 2.5kg even though I squatted 160 for my top single. 100kg for bench 197.5kg for deadlift. 187.5kg is the max i used this cycle but 190 felt decent and 200 was almost there. I'll adjust this max if it seems too heavy but should be cool. | ||
| NavM | | new year | 08-01-2017 @ 14:03 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | not been updating the log but still training over christmas times. notable lifts: 140kg squat for 4x3, benched 85 for a bunch of triples and 90 for fast singles also pulled 200 easier than last months 190. tried 220 and missed it but i think there was enough in the tank for a 210. will max squat and bench tomorrow then end the cycle there to study a bit more then start a new cycle. | ||
| NavM | | ... | 17-01-2017 @ 21:43 |
Member 2637, 104 posts SQ 165, BP 105, DL 200470.0 kgs @ 83kgs UnEq | exam times so still on a weird routine. squatted 142 yesterday for 2 triples then 140 for 2 triples did some good mornings with 70kg for sets of ten then went home. i'll bench next when i get the chance. weights felt heavier. got a feeling the bar in the other gym i trained in is underweight | ||