Dave's training log

davejh666 · 27 Jun 2015 at 11:47

Saturday 27th June

Main Workout

Squats

Working Sets:

5 reps @ 50kg
5 reps @ 60kg
5 reps @ 80kg

Assistance Workouts

Leg Press

15 reps @ 100kg x 5 sets

Leg Curl

15 reps @ 41.5kg x 5 sets

Treadmill - 20 mins at an average of 9.2kph

davejh666 · 3 Jul 2015 at 12:20

Haven't Updated for a few sessions, so:

Main Workout

Overhead Press

Warm-ups:

1x5 @ 25kg
1x5 @ 30kg
1x3 @ 35kg

Working Sets:

5 reps @ 40kg
3 reps @ 45kg
7 reps @ 50kg

Assistance Workouts

Dips

75 reps in total

Chin-Ups

50 reps in total

Main Workout

Deadlifts

Warm-ups:

1x5 @ 50kg
1x5 @ 60kg
1x3 @ 75kg

Working Sets:

5 reps @ 80kg
3 reps @ 95kg
7 reps @ 105kg

Assistance Workouts

Good Mornings

12 reps @ 55kg x 5 sets

Hanging Leg Raises

75 reps in total

Friday 3rd July

Main Workout

Bench Press

Warm-Ups:

5 reps @ 35kg
5 reps @ 45kg
3 reps @ 50kg

Working Sets:

5 reps @ 55kg
5 reps @ 60kg
9 reps @ 70kg

Assistance Workouts

Dumbbell Bench Press

15 reps @ 22kg x 5 sets

Dumbbell Row

10 reps @ 26kg x 5 sets

Treadmill for 40 mins

GSVBagpuss · 3 Jul 2015 at 14:49

That's a nice OHP there - good stuff

davejh666 · 9 Jul 2015 at 18:06

GSVBagpuss said:
That's a nice OHP there - good stuff

Thanks!

Haven't been able to get up the gym much this week due to work commitments, but hopefully that should change now I have a promotion at work, should have a little more free time and not as long working day.

Saturday 4th July

Main Workout

Squats

Warm-ups:

5 Reps @ 50kg
5 Reps @ 65kg
3 Reps @ 80kg

Working Sets:

5 reps @ 85kg
5 reps @ 100kg
5 reps @ 110kg

My legs felt terrible, no power at all. It was really hot which didn't help, but massively disappointed I could only manage 5 reps on the last set.

Assistance Workouts

Leg Press

15 reps @ 100kg x 5 sets

Leg Curl

10 reps @ 46.5kg x 5 sets

Thursday 9th July

Main Workout

Overhead Press

Warm-ups:

1x5 @ 25kg
1x5 @ 30kg
1x3 @ 35kg

Working Sets:

5 reps @ 40kg
3 reps @ 50kg
6 reps @ 55kg

Happy to get 6 reps on that, was targeting 5, so pleased

Assistance Workouts

Dips

75 reps in total

Chin-Ups

50 reps in total

I also did some curlz today for good measure

And, 1 hour on the treadmill - I know - but there is a reason for it!

davejh666 · 13 Jul 2015 at 20:11

Friday 10th July

Main Workout

Deadlifts

Warm-ups:

1x5 @ 50kg
1x5 @ 60kg
1x3 @ 75kg

Working Sets:

3 reps @ 85kg
3 reps @ 100kg
6 reps @ 115kg

Assistance Workouts

Good Mornings

12 reps @ 55kg x 5 sets

Hanging Leg Raises

75 reps in total

Monday 13th July

Main Workout

Bench Press

Warm-Ups:

5 reps @ 35kg
5 reps @ 45kg
3 reps @ 50kg

Working Sets:

5 reps @ 65kg
3 reps @ 75kg
5 reps @ 80kg

Assistance Workouts

Dumbbell Bench Press

15 reps @ 20kg x 5 sets

Dumbbell Row

10 reps @ 26kg x 5 sets

Treadmill for 12 mins Interval Training

Very happy today. To reach an 80kg Barbell bench press was a goal of mine to accomplish by the end of the year. I then realised when I got home that I completely 'skipped' a week on the program, so will have to do exactly the same again next chest day at the gym. So have to set myself a new goal of trying to reach 90kg by the end of the year.

Now just to reach the 120kg squat (should do that tomorrow) and 140kg deadlift by the end of the year!

ronski · 14 Jul 2015 at 05:17

Just read your whole log mate. Very impressed with your work since moving to 531 and looking forward to your first set of test results. Your Over head press is looking particularly tasty

I am a big fan of 531 and BBB though a grind sometimes is also effective!

davejh666 · 14 Jul 2015 at 19:15

ronski said:
Just read your whole log mate. Very impressed with your work since moving to 531 and looking forward to your first set of test results. Your Over head press is looking particularly tasty

I am a big fan of 531 and BBB though a grind sometimes is also effective!

Thanks! Can I ask what and how you mean test results? Should I try a 1RM every now and again or something. Still fairly new to all this!!

Tuesday 14th July

Main Workout

Squats

Warm-ups:

5 Reps @ 50kg
5 Reps @ 65kg
3 Reps @ 80kg

Working Sets:

3 reps @ 90kg
3 reps @ 105kg
6 reps @ 120kg

Felt good, managed to hit the 120kg goal I had set, so guess I had better up that to a 150kg squat goal by the end of the year.

Assistance Workouts

Leg Press

15 reps @ 100kg x 5 sets

Leg Curl

10 reps @ 51kg x 5 sets

Barbell Lunges

8 reps per leg @ 50kg

I only did the lunges as the leg press machine was taken and didn't want to stand about with my legs cooling down, so just threw them in to keep myself going.

15 mins treadmill interval training.