Workout A
Squats
Bar x 10
102.5 x 5 x 5
Bench Press
Bar x 10
97.5 x 5 x 5
(felt easy-ish - will raise weight to 98.5)
Row (Pendley)
Bar x 10
67.5 x 5 x 5
(my form/technique lacks sometimes, will maintain weight)
AndrewNR's log
- Thread starter AndrewNR
- Start date
Workout A
Squats
Bar x 10
102.5 x 5 x 5
Bench Press
Bar x 10
97.5 x 5 x 5
(felt easy-ish - will raise weight to 98.5)
Row (Pendley)
Bar x 10
67.5 x 5 x 5
(my form/technique lacks sometimes, will maintain weight)
Yesterday was B:
Squats
Bar x 10
102.5 x 5 x 5
Overhead Press
Bar x 10
56 x 5 x 3
56 x 4 x 1 (finished 5th rep after a 30 sec rest)
56 x 3 x 1 (finished 4th and 5th rep after 1 minute 30 sec rest)
Despite saying the below I went up a weight.
(Felt quite easy. Doing them again Wednesday so will maintain weight for now)
Deadlift
Bar x 10
160 x 3 x 1
(Hands were sore after Saturday's deadlifts so thought I'd go for more weight and less volume - only 20kg more than I can do 5 x 5 but it killed my hands and form so left it after 3 reps).
Ordered this: http://www.amazon.co.uk/Mueller-Wei...&ie=UTF8&qid=1396553996&sr=1-1&keywords=chalk
Should keep me going for the next decade.
Squats
Bar x 10
105 x 5 x 5
Bench Press
Bar x 10
98.5 x 5 x 5
(5th reps on 4th/5th sets were after a 30 second rest)
Row (Pendley)
Bar x 10
67.5 x 5 x 5
Today was B:
Same ****. Different day.
Squats
Bar x 10
105 x 5 x 5
Overhead Press
Bar x 10
56 x 5 x 5
Deadlift
Bar x 10
145 x 5 x 1
(Hands still a bit sore and will see how I get on doing 1 set not 5).
Yea, I got the whole box 8 x 2oz or something for < £20 delivered. I think it will outlast me to be honest
Good value for money.
Workout A
Squats
Bar x 10
107.5 x 5 x 5
Bench Press
Bar x 10
98.5 x 5 x 4
98.5 x 4 x 1
(finished 5th rep of 5th set after 30 sec rest)
Row (Pendley)
Bar x 10
67.5 x 5 x 5
(will up weight to 70)
Today was B:
Squats
Bar x 10
110 x 5 x 5
Overhead Press
Bar x 10
56.75 x 5 x 4
56.75 x 4 x 1
(Finished the 5th rep of the 5th set after a 30 second rest)
Deadlift
Bar x 10
147.5 x 5 x 1
Workout A
Squats
Bar x 10
112.5 x 5 x 2
112.5 x 4 x 1 (finished 5th rep after 30 sec rest)
112.5 x 3 x 2 (finished 4th and 5th rep after 1 minute rest)
Bench Press
Bar x 10
100 x 5 x 3
100 x 4 x 1 (finished 5th rep of 5th set after 30 sec rest)
100 x 3 x 1 (finished 4th and 5th rep after 1 minute rest)
Row (Pendley)
Bar x 10
70 x 5 x 5
Today was B:
Squats
Bar x 10
112.5 x 4 x 5
112.5 x 1 x 3 (finished 4th and 5th reps after 1 minute rest)
Overhead Press
Bar x 10
56.75 x 5 x 5
Deadlift
Bar x 10
150 x 5 x 1
Had a week off. Back on it.
Workout A
Squats
Bar x 10
112.5 x 5 x 5
Bench Press
Bar x 10
100 x 5 x 4
100 x 3 x 1 (finished 4th and 5th rep after 1 minute rest)
Row (Pendley)
Bar x 10
70 x 5 x 5
(Will increase weight to 72.5)
You guessed it:
Today was B:
Squats
Bar x 10
115 x 3 x 5
112.5 x 2 x 4 (finished 5th rep after 30 second rest)
Overhead Press
Bar x 10
57.5 x 5 x 3
57.5 x 4 x 1 (finished 5th rep after 30 second rest)
57.5 x 3 x 1 (finished 4th and 5th reps after 1 minute rest)
Deadlift
Bar x 10
155 x 5 x 1
Bro got lazy. Should have done the below last week, but oh well:
Also was looking after my daughter today and tweaked my upper bicep/shoulder someone getting down to look for a ball she had rolled under a cabinet... or was that attempting a 140kg bench press...
Workout A
Squats
Bar x 10
115 x 5 x 5
Bench Press
Bar x 10
100 x 5 x 4
100 x 3 x 1 (finished 4th and 5th rep after 1 minute rest)
Row (Pendley)
Bar x 10
72.5 x 5 x 5
Today was B:
Squats
Bar x 10
117.5 x 3 x 5
117.5 x 2 x 2 (finished 3rd and 4th rep after 1 minute 30 second rest and 5th rep after 1 minute rest)
Overhead Press
Bar x 10
57.5 x 5 x 4
57.5 x 4 x 1 (finished 5th rep after 30 second rest)
Deadlift
Bar x 10
157.5 x 5 x 1
Wasn't happy with the squatting so despite being knackered did:
60 x 3 x 5 (1 minute rest between sets)
Bro got lazy. Should have done the below last week, but oh well:
Also was looking after my daughter today and tweaked my upper bicep/shoulder someone getting down to look for a ball she had rolled under a cabinet... or was that attempting a 140kg bench press...
Workout A
Squats
Bar x 10
115 x 5 x 5
Bench Press
Bar x 10
100 x 5 x 4
100 x 3 x 1 (finished 4th and 5th rep after 1 minute rest)
Row (Pendley)
Bar x 10
72.5 x 5 x 5
Workout A
Squats
Bar x 10
117.5 x 5 x 3
117.5 x 4 x 2 (finished 5th rep after 30 second rest)
Bench Press
Bar x 10
100 x 5 x 4
100 x 4 x 1 (finished 5th rep after 30 second rest)
Row (Pendley)
Bar x 10
72.5 x 5 x 5
Video'd sets 1, 2 and 3 of squats, sets 2, 3 and 4 of bench press and 1, 2 and 3 of Row. Have accidentally deleted one of the squat videos. Will upload once:
I have a YouTube account
Work out how to obscure my bro face
How to upload to YouTube
How to embed here
Today was B:
Squats
Bar x 10
117.5 x 5 x 5
Overhead Press
Bar x 10
57.5 x 5 x 2
57.5 x 3 x 1 (finished 4th and 5th rep after 1 minute rest)
My shoulders were aching before I started so left it at that.
Deadlift
Bar x 10
157.5 x 5 x 1
Having watched myself perform this (and dropping to 100) my form isn't looking good so will look at adjusting on Monday. My back was almost horizontal to the ground instead of being at about 45 degrees.
I don't think the weight is the issue, just the set up and posture etc.
My garage was like a sauna.
Workout A
Squats
Bar x 10
120 x 5 x 3
120 x 3 x 2 (finished 4th and 5th rep after 1 minute rest)
Bench Press
Bar x 10
100 x 5 x 4
100 x 3 x 1 (finished 4th and 5th rep after 1 minute rest)
Row (Pendley)
Bar x 10
75 x 5 x 5
Interesting how you preload your hips when you squat - I have noticed it is something people with longer femurs occasionally do...
You could do with a touch more depth on your squats but otherwise nice and clean.
Cheers for the feedback. At about 6'4" I just find it a bit easier to get better form if I preload my hips/stick my backside out/bend my knees a bit.
Going to do deadlifts later and get the form right.