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» Adam's log. (Go to post)18-01-2016 @ 21:20 
Squats
60kg x 5
100kg x 1
140kg x 1
Belt on
160kg x 5, 5, 5, 5, 5, 5, 5 - LS RPE 7.5

Leg extensions, single leg
25kg x 10, 10, 10, 10

GHR
BW x 3, 3, 3

Medium bench
20kg x 5, 5
60kg x 3
85kg x 7 PB, 7, 7 - LS RPE 7.5

Wide bench
60kg x 3
80kg x 4, 4, 4, 4, 4, 4 - LS RPE 7

BB Curl
25kg x 10, 10, 10, 10

Pullup
BW-50kg x 10, 10, 10

Pushdown/Face pull
25kg/14kg x 10, 10, 10, 10

Fun.
» Adam's log. (Go to post)06-01-2016 @ 20:56 
Post Edited: 18.01.2016 @ 21:14 PM by Sawyers
B1W1D3:

Beltless, pause, sumo
3x6 at 167.5kg - Default PB's

Beltless, conv, low block pull
1 at 180kg - Default PB
3x8 at 142.5kg - Default PB's

Rows, curls, handstand practice.
» Adam's log. (Go to post)05-01-2016 @ 21:25 
B1W1D2:
Beltless squat
1 @195kg - PB
4x8 @140kg

Beltless, pause, high bar
3x10 @100kg - Default PB's

Close bench
1 @105kg
7x6 @82.5kg

Medium bench
6x6 @77.5kg

Rehab.
» Adam's log. (Go to post)05-01-2016 @ 21:25 
B1W1D2:
Beltless squat
1 @195kg - PB
4x8 @140kg

Beltless, pause, high bar
3x10 @100kg - Default PB's

Close bench
1 @105kg
7x6 @82.5kg

Medium bench
6x6 @77.5kg

Rehab.
» Adam's log. (Go to post)04-01-2016 @ 20:20 
B1W1D1

Deficit conventional (DOH, no belt)
70kg x 5
120kg x 3
Hook grip
142.5kg x 6 PB, 6, 6, 6 - Straps on sets 3&4

Sumo low block pull (DOH, no belt)
70kg x 5
100kg x 3
Hook grip
140kg x 3
180kg x 2
215kg x 1 - PB
Straps on
177.5kg x 8 PB, 8, 8

Following for roughly 3-4x8-12 (this bit took around 45mins)
GHR, Lying hamstring curl, calf raises, pullups, BB seal row, single arm pulldown, face pulls, BB curl, hammer curl.

Throughout the day ive accumulated 5mins in a frog stand position too.

Not a bad start.
» Adam's log. (Go to post)04-01-2016 @ 14:58 
Few sessions since last post. Only thing of note was a 110kg medium grip bench PB.

Back home now and in a routine again, new training block begins this evening.

Years goals 240/140/275. They might look big, but previously when ive aimed small ive done what I set out to so why not push it a bit more provided I stay healthy. Also want to do the full splits and a full freestanding handstand pressup.

For competitions, its looking like the YNEPF comp in May or July depending on work, English in August and Jr British in October.

I look forward to this. Happy
» Adam's log. (Go to post)30-12-2015 @ 13:04 
Pause sumo (hook grip, no belt)
60kg x 5, 5
100kg x 3
140kg x 2
180kg x 1
200kg x 1 - PB
210kg x 1 - PB, straps.
100kg x 3, 3, 3

Conventional block pull
100kg x 3
140kg x 2
180kg x 1
200kg x 1 - PB, straps.
140kg x 3 PB, 3, 3

Very quick one.
» Adam's log. (Go to post)29-12-2015 @ 11:53 
Squat (low bar, no belt)
60kg x 3
100kg x 2
140kg x 1
165kg x 1 - PB
175kg x 1 - PB
142.5kg x 4, 4, 4

Squat (High bar, no belt, pause)
100kg x 3
120kg x 1
140kg x 1
100kg x 6 PB, 6

Bench (Close)
20kg x 5
40kg x 3
60kg x 1
80kg x 1
95kg x 1
102.5kg x 1
107.5kg x 1 - PB Happy

Bench (Medium)
60kg x 3
80kg x 4 PB, 4, 4, 6 - PB

DB lateral/TYU
8kg/2kg x 10, 10, 10

DB SS
BW x 10

Fun.
» Adam's log. (Go to post)28-12-2015 @ 14:08 
Deficit deadlift (Conventional, hook grip, no belt)
60kg x 3
100kg x 3
140kg x 2
160kg x 1
180kg x 1 - PB, also matches my conventional off the floor.
135kg x 6 PB, 6, 6 - Straps on these.

Sumo block pull (Hook grip, no belt)
60kg x 3
100kg x 2
140kg x 1
180kg x 1
210kg x 1 - PB - Straps.
145kg x 8 PB, 8 - Straps.

DB Row
22kg x 10
24kg x 10
26kg x 10
28kg x 10

Pullup
BW x 3, 3, 3, 3, 3

BB curl
20kg x 10, 10, 10, 10, 10

Rear delt flys/Incline hammer curls
6kg/10kg x 10/10, 10/10

Hanstand practice for a while.

Fun. Happy
» Adam's log. (Go to post)27-12-2015 @ 16:12 
vausie said:Your progress is a testament to sensible progressive training well done


Thanks. Happy
» Adam's log. (Go to post)27-12-2015 @ 12:53 
Pause squat
60kg x 3, 3, 3
100kg x 1
140kg x 1
Belt on
175kg x 1
185kg x 1 - PB
190kg x 1 - PB
147.5kg x 6 PB, 6, 6

Front squat
60kg x 3
100kg x 1
120kg x 1
130kg x 1 - PB
87.5kg x 10 PB, 10

Wide bench
20kg x 5, 5
45kg x 2
70kg x 1
85kg x 1
95kg x 1
72.5kg x 6 PB, 6, 6, 6, 6

Close bench
20kg x 3
60kg x 1
80kg x 1
90kg x 1
95kg x 1
100kg x 1
67.5kg x 10, 10, 10, 10

DB laterals/DB shrug/TUW hold
8kg/22kg/BW x 8/10, 8/10, 8/10

Fun.
» Adam's log. (Go to post)24-12-2015 @ 11:34 
BOR
40kg x 5
70kg x 5, 5, 5, 5, 5

T bar row
25kg x 6
35kg x 5
45kg x 6
55kg x 6

Pull-up
Bw x 3, 3, 3, 3, 3

Rev flys
6kg x 10, 10, 10

BB curl
30kg x 6, 6, 6

Handstand practice
Some x a few

Very quick session.
» Adam's log. (Go to post)23-12-2015 @ 11:16 
Wide grip bench (little finger touching rings)
20kg x 5, 5
40kg x 3, 3, 3
60kg x 1
80kg x 1
90kg x 1 - PB
95kg x 1 - PB
100kg x 1 - PB
102.5kg x 1 - PB
80kg x 5 - PB

Low pin press (close grip)
60kg x 3
70kg x 5 - PB
65kg x 5, 5, 5, 5

Incline DB press, 3s eccentric
12kg x 10
20kg x 5, 5, 5

OHP
20kg x 8, 8, 8

DB Tricep extension
6kg x 20, 20, 20

Pull-up/press-up(5s tempo)/GHR
BW x 3/5/10, 3/5/10, 3/5/10

Fun. Happy
» Adam's log. (Go to post)22-12-2015 @ 13:49 
Squat - low bar, no belt, pause.
70kg x 3, 3, 3
100kg x 1
140kg x 1
160kg x 1 - PB
170kg x 1 - PB
175kg x 1 - PB
140kg x 5 - PB

Front squat - no belt, small pause.
70kg x 5
100kg x 5 - PB
90kg x 5, 5

Deficit RDL - Hook grip
70kg x 3
100kg x 3
125kg x 10 - Straps, PB
120kg x 8, 8 - Straps.

BSS
BW x 10, 10

GHR
BW x 10, 10

Pull-up
BW x 3, 3, 3, 3, 3

Hanging knee raises
BW x 5, 5

Pallov press
Red band x 10, 10

Fun. Happy
» Adam's log. (Go to post)21-12-2015 @ 13:20 
Bench (Close grip)
20kg x 5
40kg x 5, 5, 5
60kg x 3
80kg x 3
87.5kg x 5 - Matched last week but much more controlled.
92.5kg x 3
80kg x 7 - Poor, completely messed this up.

Bench (Medium grip)
60kg x 5, 5, 5 - Default PB's
80kg x 1 - Default PB

Bench (Wide grip, little finger touching the rings)
60kg x 5, 5, 5 - Default PB's
80kg x 1 - Default PB

Pressup
BW x 15, 15, 15, 15

T bar row/UWT Iso hold
45kg x 12, 12, 12, 12/BW x 20, 20, 20, 20

L raise/Curl/Incline curl
2kg/8kg x 10, 10, 10



Hopefully have a decent squat session tomorrow.

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