RB's Training Log 2015

My last (and first) thread was getting a bit messy with the changing of different programs/lots of breaks, etc, and not starting properly and not being committed until a few months ago, so this new thread WILL contain a solid year of lifting.
Previous log: http://forums.overclockers.co.uk/showthread.php?t=18514047

I have no excuse not to workout seeing as of yesterday I finally got a job working as a fitness coach (Virgin Active) full-time.
I do plan on working towards my PT qualification learning in my spare time and aiming to take it maybe 6-12 months down the line once I've got a bit more experience.


Current stats:

Height - 5' 10"
Weight - 171lbs

5x5
Squat - 112.5kg
Deadlift - 125kg
Bench - 70kg
OHP - 45kg

1RM
Squat - 130kg
Deadlift - 150kg
Bench - 80kg
OHP - 50kg

Just slowly getting back in from Christmas break.

Squat
110kg - 5x5
Paused 75kg - 5

OHP
45kg - 6x5

Lateral Raise
2x10kg - 5x7

Reverse Fly
2x10kg - 5x10

Razor-BladE said:

so this new thread WILL contain a solid year of lifting

Click to expand...

Quoted for evidence later

Razor-BladE said:

I have no excuse not to workout seeing as of yesterday I finally got a job working as a fitness coach (Virgin Active) full-time.

Click to expand...

A PT who squats!! Well done on the job and hope it goes really well. So, what's your assessment of your weaknesses as where you want to improve? I ask because I have very similar stats to you (bar squat where I'm way behind)

Nice work on the job...

However, take a look at Strength & Conditioning coaching qualifications (ASC or something) as it may well be more worthy of your time in the long run.

GSVBagpuss said:

Quoted for evidence later

A PT who squats!! Well done on the job and hope it goes really well. So, what's your assessment of your weaknesses as where you want to improve? I ask because I have very similar stats to you (bar squat where I'm way behind)

Click to expand...

Thanks. Generally, get my shoulder mobility up and sort out any kinks in my form/any other tightness issues.
In terms of my lifts, rows; doing single arm rows are fine but BORs feels really hard in comparison so want to get that up as before (well, today) I've been doing single arm exclusively.

I really want to push my squats as well.

mrthingyx said:

Nice work on the job...

However, take a look at Strength & Conditioning coaching qualifications (ASC or something) as it may well be more worthy of your time in the long run.

Click to expand...

Cool, I will do. Thanks.
The great thing about working with Virgin is that they take care of their employees. The have loads of CPD qualifications that I can do for free and some of the more expensive ones massively discounted.
I should get all the info of what's available this week once I've started properly. That course might be one on the list.

Seeing as I hadn't done deadlifts in 3 weeks they went up ok!

Deadlift
100kg - 5
130kg - 3x5
100kg - 10

BOR
60kg - 5
50kg - 4x7

Upright Row
20kg - 5x10

Major back DOMS from that deadlift, still aches a bit today!

Busy getting to grips with stuff at work (which is going well, and everyone's super chill and friendly ) so didn't have time for yesterdays workout and only got in a couple of exercises in today.

Squat
105kg - 5x5
Paused 65kg - 7

OHP
45kg - 7, 5, 6, 6, 5

The squat rack has quite high catchers so if I'm not careful the bar could hit it which it did today, not too badly fortunately.

Shoulder's getting better though. The shoulder dislocations exercise with a stick seems to be working for me.

I think I'll prefer doing morning shift despite going to have to wake up at half 4. Waking up pretty late atm so no time to get in early to do a workout so only have 45-60 minutes in lunch break.

Deadlift
100kg - 3x10
80kg - 10
60kg - 10

Row
40kg - 4x12

And some lat pulldowns and pull ups here and there whilst on job.

Nice to hear the job is coming up good...

And even better to hear you getting nailed by deadlift DOMS...

I remember the first time I took a break from deadlifts for a while and then reintroduced them as part of a routine switch this time last year: I honestly thought I'd been ripped apart, beaten up, and then put back together badly.

I never get that - clearly not lifting hard enough!

Yeah it felt a bit like when I had my back injury all those years ago.
But it's all good again. Hopefully.

Deadlift
135kg - 5, 5, 4
100kg - 10, 7

Form was all a bit sloppy from the start.

Seated Row
45kg - 5x7

Man the squats were heavy!

Squats
90kg - 12, 12, 12, 9
70kg - 12

OHP
30kg - 5x12
50kg - 2
40kg - 7

Then I done some box jumps for the first time. Started with 40cm to test the waters and quickly moved onto 80cm.
After a few more jumps this went up to 100cm which felt comfortable and started to get a little challenging. I put a few mats underneath to make things more interesting but I still felt I had more to give.
So finally I ended up managing to jump onto 120cm high boxes from standing and next time I'll try higher as I'm sure I can do it (and not after squats). Not bad for first go!

Razor-BladE said:

Man the squats were heavy!

Squats
90kg - 12, 12, 12, 9
70kg - 12

Click to expand...

Dat squat cardio

Warm up properly! Pulled a muscle in my neck whilst doing OHP. I should know better... lol.

Squat
115kg - 5, 5, 5, 2
85kg - 10

OHP
45kg - 6, 5, 5, 5, 5

Leg Press
130kg - 3x7

oops

These last two posts just made my brain explode...

Ahaha! Get out of my thread ronski!

LOG INVASION....STOP HIM, HE'S AFTER YOUR GAINS!

He hasn't noticed! Maybe I should post my session on his log.

Deadlift
100kg - 3x10
80kg - 15
60kg - 20

Seated Row
40kg - 4x10

BOR
50kg - 2x7
40kg - 2x10

Sorry for the thread invasion - nice box jumps btw!