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» Jamie's Log.. (Go to post)09-10-2020 @ 13:18 
Squat:

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

140 kg x 5
150 kg x 5
160 kg x 5
170 kg x 5
170 kg x 5

Pull ups:

BW x 10,10,10 easy

DB Lunges:

30 kg x 4 sets of 15m

Gym weight: 102.0 kg
» Jamie's Log.. (Go to post)06-10-2020 @ 13:24 
Bench:

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

120 kg x 5
120 kg x 5
120 kg x 5
120 kg x 5
120 kg x 5

this is heavy enough for the right side to go up quicker than the left, but light enough that I will always make all the reps. Due to a lack of spotter, I'll add reps rather than weight now

DB Press:

40 kg x 12 = PB
40 kg x 10
40 kg x 8
40 kg x 8
40 kg x 8

40s felt really manageable on that first set, but I couldn't keep it up

Pullup:

+27.5 kg x 10 sets of 5 reps (2:30 rests)

final few sets tough

Skullcrushers:

+40 kg x 12/8/8 2:30 rests

these were not up to the mark today
» Jamie's Log.. (Go to post)05-10-2020 @ 13:16 
back from a week holiday

High bar squat:

60 kg x 5
100 kg x 5
120 kg x 3
*belt*
135 kg x 3

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

Meant to be continuing the theme of moderate weight smooth and perfect form squats, but today was all over the place. Will put it down to the week off.

Deadlift:

110 kg x 3
150 kg x 3
*belt, straps*
180 kg x 1
200 kg x 1
220 kg x 1

235 kg x 3
235 kg x 3

More in the tank of course Happy

Shrugs:

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

Plate Carries:

Bumper 20 kg each hand, 6 sets of 15m
» Jamie's Log.. (Go to post)27-09-2020 @ 12:13 
Incline DB Press: notch 5

50 kg x 10 =PB
50 kg x 10
50 kg x 10
50 kg x 9F
50 kg x 8

Three 10s at 50 is my best yet. If I hadn't attempted the 4th 10 I would have been able to hit 9 in the final set.

DB Shoulder Press:

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

2:15 rests, not too hard actually

Wide Grip pullup:

+10 kg x 8 reps for 9 sets and 7 reps for 4 sets (100 reps)

was supposed to be 3 min rests, but got chatting between sets...

Cable Curls:

33.5 kg x 12/12/12

these were good, easiest I got this weight/ reps
» Jamie's Log.. (Go to post)25-09-2020 @ 20:46 
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)
» Jamie's Log.. (Go to post)23-09-2020 @ 13:14 
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)
» Jamie's Log.. (Go to post)21-09-2020 @ 14:21 
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
» Jamie's Log.. (Go to post)20-09-2020 @ 12:50 
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
» Jamie's Log.. (Go to post)18-09-2020 @ 13:10 
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
» Jamie's Log.. (Go to post)16-09-2020 @ 12:46 
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
» Jamie's Log.. (Go to post)14-09-2020 @ 12:32 
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
» Jamie's Log.. (Go to post)13-09-2020 @ 14:16 
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)
» Jamie's Log.. (Go to post)11-09-2020 @ 13:19 
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
» Jamie's Log.. (Go to post)08-09-2020 @ 12:51 
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
» Jamie's Log.. (Go to post)07-09-2020 @ 13:02 
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

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