View All Posts: adreed94
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| » Adams Training Journal - Daily Squating (Go to post) | 12-11-2014 @ 17:02 | ||
| Weightlifting Club in the Morning Back Squat 133kg x 2 133kg x 2 133kg x 2 133kg x 2 133kg x 2 133kg x 2 Jerk Dips/ Rack Holds 100kg 120kg 130kg 150kg 130kg 100kg Pull-ups BW+5kg x 3 BW+10kg x 3 BW+15kg x 3 Bw+10kg x 5 BW+5kg x 6 Dumbbell Rows 34kg x 8 34kg x 8 34kg x 8 +Dumbbell Curls | |||
| » Adams Training Journal - Daily Squating (Go to post) | 11-11-2014 @ 22:09 | ||
| OHP - 1+ 60kg x 1 70kg x 1 82.5kg x F 75kg x 2 = PB 67.5kg x 5 Push Press 80kg x 3 80kg x 3 80kg x 3 80kg x 3 82.5kg x 3 87.5kg x 3 Dumbbell Shoulder Press 30kg x 2 35kg x 3 30kg x 6 30kg x 6 30kg x 6 OHP 40kg x 10 45kg x 10 47.5kg x 10 Rear Delt Flies 7.5kg x 6 7.5kg x 6 7.5kg x 6 Face Pulls x10 x10 | |||
| » Adams Training Journal - Daily Squating (Go to post) | 10-11-2014 @ 19:59 | ||
| Back Squat 132.5kg x 4 132.5kg x 4 132.5kg x 4 132.5kg x 4 132.5kg x 4 70kg x 15 < Bench Press, extra gains 132.5kg x 4, squats feeling good!! cant wait to hit 170+ Pull-downs 120kg x 5 100kg x 8 80kg x 10 80kg x 10 Dumbbell Rows 44kg x 5 44kg x 5 44kg x 5 44kg x 5 44kg x 5 + Lots of Curls BW Pull-ups to finish | |||
| » Adams Training Journal - Daily Squating (Go to post) | 08-11-2014 @ 16:46 | ||
Post Edited: 10.11.2014 @ 02:19 AM by adreed94 Bench Press - 3+110kg x 1 117.5kg x 7 = PB .................................................................................................................................... Comparable 7RM's 01/05/2014 - 105kg x 7 22/06/2014 - 110kg x 7 04/07/2014 - 112.5kg x 7 12/09/2014 - 115kg x 7 08/11/2014 - 117.5kg x 7 .................................................................................................................................... Slingshot Bench 120kg x 1 145kg x 4 = PB Bench Press 105kg x 8 105kg x 8 90kg x 12 90kg x 12 Spoto Press 80kg x 10 80kg x 10 + Loads of bicep curls + Some machine cable rows | |||
| » Adams Training Journal - Daily Squating (Go to post) | 07-11-2014 @ 19:40 | ||
| Back Squat 132.5kg x 2 132.5kg x 2 132.5kg x 2 132.5kg x 2 132.5kg x 2 132.5kg x 2 Ed Coan Deadlift Routine - Week 2 175kg x 2 142.5kg x 3 142.5kg x 3 142.5kg x 3 142.5kg x 3 142.5kg x 3 142.5kg x 3 142.5kg x 3 142.5kg x 3, 90seconds rest between sets Cleans / Cleans from the Power Position Alot of singles at varying weights (40kg-70kg), focusing on pulling under the bar as thats my main problem with the clean at the moment. Pull-ups Lots of triples to end the session Bench Press tomorrow, might attempt 137.5kg we shall see, may add in some extra back and biceps after as well. | |||
| » Adams Training Journal - Daily Squating (Go to post) | 05-11-2014 @ 18:57 | ||
Post Edited: 06.11.2014 @ 14:23 PM by adreed94 1st SessionWeightlifting practice 10-12, couple hours rest then back to squats ..................................................................................................................................................... 2nd Session Back Squats 132.5kg x 3 132.5kg x 3 132.5kg x 3 132.5kg x 3 132.5kg x 3 132.5kg x 3 Some clean pulls at 90kg Messed around with snatch press and other stuff ..................................................................................................................................................... | |||
| » Adams Training Journal - Daily Squating (Go to post) | 04-11-2014 @ 21:48 | ||
| OHP - 3+ 60kg x 1 70kg x 6 = PB, traveled back to uni today so was pleasantly surprised with this PB set 62.5kg x 8 62.5kg x 8 55kg x 10 55kg x 10 Dumbbell Shoulder Press 32.5kg x 5 + Shoulder Flies, lots + Dumbbell Curls, lots + Rear delt flies, lots | |||
| » Adams Training Journal - Daily Squating (Go to post) | 03-11-2014 @ 21:49 | ||
| Back Squat 132.5kg x 2 132.5kg x 2 132.5kg x 2 132.5kg x 2 132.5kg x 2 132.5kg x 2 Pull-downs 100kg x 3 100kg x 3 100kg x 3 100kg x 3 100kg x 3 80kg x 5 80kg x 5 80kg x 5 80kg x 5 80kg x 5 50kg x 20 50kg x 10 50kg x 10 +Some biceps | |||
| » Adams Training Journal - Daily Squating (Go to post) | 02-11-2014 @ 17:41 | ||
| Bench Press - 5+ 100kg x 1 120kg x 1 135kg x 1 = PB Super easy 140kg x F, rushed the set-up, partly due to the fact that I was being filmed and knew my camera would cut out soon due to little memory. Didnt stay tight and failed, also think I was alittle excited at the fact that 140kg was on the bar and I had a decent chance of hitting it. Suppose if I hit 140kg today it would just mean longer till my next PB so not to bothered. 110kg x 8 97.5kg x 10 97.5kg x 10 85kg x 11 85kg x 11 Spoto Press 77.5kg x 10 77.5kg x 5,3,2 Was a little rushed towards the end but overall happy with the session, maybe attempt 137.5kg in a couple weeks just to keep bumping up the 1RM. Looks like this 2nd wendler cycle will add another 7.5kg (132.5kg - 140kg) which Im very happy about...still have to hit it though  | |||
| » Adams Training Journal - Daily Squating (Go to post) | 01-11-2014 @ 23:08 | ||
| Looking at the speed of my 165, kind of annoyed I didn't try for 170kg | |||
| » Adams Training Journal - Daily Squating (Go to post) | 01-11-2014 @ 19:15 | ||
| Back Squat 120kg x 1 140kg x 1 160kg x 1 = PB 165kg x 1 = PB AGAIN very happy with this, last few months have definitely paid off, will run my modified wendler program again in the new year after a cycle (or 2) of the russian squat routine (RSR) Ed Coan Deadlift Routine - Week 1 165kg x 2 132.5kg x 3 132.5kg x 3 132.5kg x 3 132.5kg x 3 132.5kg x 3 132.5kg x 3 132.5kg x 3 132.5kg x 3, 8 triples with 90sec rest between sets. - 1 pull-up every 5 seconds for 2 minutes - Dumbbell Curls Ran out of time to hit some more back volume, may add some in after bench tomorrow. So, 10kg back squat PB putting me over that 500kg total....finally. I realise I could carry on with my wendler squat programming and continue to make gains but I want to switching it up for the rest of the year, plus Im looking forward to high frequency squatting. Aim in 6 weeks time is to hit 170-175kg, then judging on how I feel and how RSR has gone I may run another RSR cycle that would take me to late January (where I would want a 180kg b-day squat ) The other option would be to jump back on another wendler cycle.As far as deadlifts go, decided to get on ed coans rountine just to mix things up, obviously my main focus is squats but Im confident I can increase my deadlift at the same time. Current max = 205kg, desired max = 220kg. | |||
| » Adams Training Journal - Daily Squating (Go to post) | 30-10-2014 @ 19:11 | ||
Post Edited: 31.10.2014 @ 01:00 AM by adreed94 Ok its decided, work up to a heavy single on Saturday (ideally 160-165) then start the Russian squat routine program on Monday! | |||
| » Adams Training Journal - Daily Squating (Go to post) | 30-10-2014 @ 18:35 | ||
Post Edited: 30.10.2014 @ 18:37 PM by adreed94 Push Press60kg x 1 80kg x 1 90kg x 1, wanted a new 1rm but pussied out and shoulder was bugging me OHP - 5+ 67.5kg x 4 60kg x 5 60kg x 5 50kg x 8 50kg x 8 Push Press 70kg x 5 70kg x 5 70kg x 5 70kg x 5 70kg x 5 Pulldowns 50kg x 8 50kg x 8 50kg x 8 50kg x 8 50kg x 8 50kg x 8 50kg x 8 50kg x 8 +Some face-pulls +Some biceps Tomorrow is a rest day, then Saturday I may max out my back squat then start the Russian squat routine (RSR) on Monday. Anyone done this 6 week program before and if so what gains where made? I also decided to start daily squatting during todays workout but then changed my mind again to the RSR idea...haha | |||
| » Adams Training Journal - Daily Squating (Go to post) | 29-10-2014 @ 17:55 | ||
| Deadlift - 1+ 160kg x 1, s**t 177.5kg x 7 = PB, s**t 160kg x 5, s**t 140kg x 5, s**t Really tempted to sack of deadlifts and go full time oly lifting, I feel with deadlifts programming really isnt that important (at least with the weights I'm using) and that it will go up as long as I'm pulling s**t of the floor on a weekly basis regardless of the %. (Therefore I'm putting in excess effort which could be used to improve my clean pull etc) Most likely will stick to it for now. Going to make a new program tonight that I will move onto after I've maxed out all my lifts from this current wendler cycle. (Might do a slightly modified LSUS program) Guess I'm just moaning about nothing... Clean Pulls, note to self, wear tights when oly lifting.... 80kg x 3 90kg x 3 90kg x 3 90kg x 3 Snatch Deadlift 60kg x 5 60kg x 5 60kg x 5 60kg x 5 60kg x 5 +Few snatch balances and behind the neck presses, overhead position feeling alot better +Few hammy curls +Few dumbbell curls | |||
| » Adams Training Journal - Daily Squating (Go to post) | 29-10-2014 @ 17:55 | ||
| Deadlift - 1+ 160kg x 1, s**t 177.5kg x 7 = PB, s**t 160kg x 5, s**t 140kg x 5, s**t Really tempted to sack of deadlifts and go full time oly lifting, I feel with deadlifts programming really isnt that important (at least with the weights I'm using) and that it will go up as long as I'm pulling s**t of the floor on a weekly basis regardless of the %. (Therefore I'm putting in excess effort which could be used to improve my clean pull etc) Most likely will stick to it for now. Going to make a new program tonight that I will move onto after I've maxed out all my lifts from this current wendler cycle. (Might do a slightly modified LSUS program) Guess I'm just moaning about nothing... Clean Pulls, note to self, wear tights when oly lifting.... 80kg x 3 90kg x 3 90kg x 3 90kg x 3 Snatch Deadlift 60kg x 5 60kg x 5 60kg x 5 60kg x 5 60kg x 5 +Few snatch balances and behind the neck presses, overhead position feeling alot better +Few hammy curls +Few dumbbell curls | |||