Jasebta's training log
- Thread starter Jasebta
- Start date
31/08
5K row
18:27.2
1:50.7
26s/m
6Km run
01/09
12.79Km run
1:04.09
02/09
Bench Press
72.5x8
72x5x8
80x4,2
75x6
70x6
65x6
65x6
60x7
60x7
Incline dumbbell press
26x4
26x6
26x5
26x6
Dips
BW
11
13
11
15
CGBP
45x8
45x8
50x6
50x5,1
Cardio
Pyramid row
250m, 500m, 750m, 1k, 750m, 500m, 250m
1:42.2, 1:44.2, 1:44.8, 1:43.3, 1:42.9, 1:41.4, 1:36.4
avg 31s/m
First time I've done the pyramid, hard work but had more left in the tank, could have gone faster.
No idea what the hell was wrong with the rest of todays session, everything just went backwards
5K row
18:27.2
1:50.7
26s/m
6Km run
01/09
12.79Km run
1:04.09
02/09
Bench Press
72.5x8
72x5x8
80x4,2
75x6
70x6
65x6
65x6
60x7
60x7
Incline dumbbell press
26x4
26x6
26x5
26x6
Dips
BW
11
13
11
15
CGBP
45x8
45x8
50x6
50x5,1
Cardio
Pyramid row
250m, 500m, 750m, 1k, 750m, 500m, 250m
1:42.2, 1:44.2, 1:44.8, 1:43.3, 1:42.9, 1:41.4, 1:36.4
avg 31s/m
First time I've done the pyramid, hard work but had more left in the tank, could have gone faster.
No idea what the hell was wrong with the rest of todays session, everything just went backwards
Bit less active this week as I've been away for my graduation, so carries on as:
04/09
Deadlifts
70x5
90x5
120x8
120x8
132.5x6
132.5x6
110x5
110x5
110x5
110x5
BOR
65x8
65x8
75x6
75x6
05/09
Squats
60x8
87.5x8
87.5x8
97.5x6
97.5x6
85x6
85x6
85x6
85x6
85x6
Front Squat
67.5x8
67.5x8
82.5x6
82.5x6
Leg extension
80x8
80x8
90x6
90x6
Calf raises
110x8
110x8
120x6
120x6
Stiff-leg deadlift
95x8
95x8
Left them there as could feel it in my back from yesterdays deadlifts.
Bit of a break from the cardio, will get back on track and catch up from tomorrow onwards.
04/09
Deadlifts
70x5
90x5
120x8
120x8
132.5x6
132.5x6
110x5
110x5
110x5
110x5
BOR
65x8
65x8
75x6
75x6
05/09
Squats
60x8
87.5x8
87.5x8
97.5x6
97.5x6
85x6
85x6
85x6
85x6
85x6
Front Squat
67.5x8
67.5x8
82.5x6
82.5x6
Leg extension
80x8
80x8
90x6
90x6
Calf raises
110x8
110x8
120x6
120x6
Stiff-leg deadlift
95x8
95x8
Left them there as could feel it in my back from yesterdays deadlifts.
Bit of a break from the cardio, will get back on track and catch up from tomorrow onwards.
No gains to be found here
06/09
OHP
42.5x8
42.5x8
45x6
45x6
Upright row
45x8
45x8
52.5x6
52.5x6
Lat raises (standing & bent over)
10x8
10x8
12x8
12x8
Cardio
4x2000m row, 5min rest
7:27.1 (1:51.3)
7:27.4 (1:51.7)
7:26.0 (1:50.8)
7:21.5 (1:50.3)
06/09
OHP
42.5x8
42.5x8
45x6
45x6
Upright row
45x8
45x8
52.5x6
52.5x6
Lat raises (standing & bent over)
10x8
10x8
12x8
12x8
Cardio
4x2000m row, 5min rest
7:27.1 (1:51.3)
7:27.4 (1:51.7)
7:26.0 (1:50.8)
7:21.5 (1:50.3)
7/09
10K row
42:31
21s/m
Meh, didn't have the energy/motivation for a 5k like normal
8/09
10K run
47:50
Blistered feet and still not as fast as I'd like.
9/09
Bench press
72.5x8
72.5x8
77.5x5,1
77.5x3,1,2
80x3
70x6
70x5
65x6
65x6
65x6
Incline dumbbell press
26x5
26x6
26x5
24x6
Dips
BW 4x15
CGBP
45x8
47.5x8
50x6
52.5x6
Skull crushers
20x8
20x8
25x7
25x7
Cardio
4x1000m row
3:25.4 (1:42.7)
3:25.7 (1:42.8)
3:27.8 (1:43.9)
3:32.7 (1:46.3)
Avg 1:43.9 32s/m
Last 1k let me down but I was totally spent.. Avg 3 weeks ago was 1:44.7/500m so only a little progress here, similar to the no-gains lifting
10K row
42:31
21s/m
Meh, didn't have the energy/motivation for a 5k like normal
8/09
10K run
47:50
Blistered feet and still not as fast as I'd like.
9/09
Bench press
72.5x8
72.5x8
77.5x5,1
77.5x3,1,2
80x3
70x6
70x5
65x6
65x6
65x6
Incline dumbbell press
26x5
26x6
26x5
24x6
Dips
BW 4x15
CGBP
45x8
47.5x8
50x6
52.5x6
Skull crushers
20x8
20x8
25x7
25x7
Cardio
4x1000m row
3:25.4 (1:42.7)
3:25.7 (1:42.8)
3:27.8 (1:43.9)
3:32.7 (1:46.3)
Avg 1:43.9 32s/m
Last 1k let me down but I was totally spent.. Avg 3 weeks ago was 1:44.7/500m so only a little progress here, similar to the no-gains lifting
10/09
Deadlifts
70x5
90x5
120x8
125x8
135x6
135x6
115x5
115x5
115x5
115x5
Pull-up
BW 5x5
BOR
67.5x8
67.5x8
75x6
75x6
Curls
Cardio
12k easy row
51:12.4 20s/m
2:08
11/09
3k, 2.5k, 2k row
11:14.6, 9:20.7, 7:27.4
1:52.4, 1:52.1, 1:51.8
26s/m
6K run
12/09
Squat
60x5
90x8
90x8
100x6
100x6
85x7
85x7
85x7
85x7
85x7
Front squat
70x8
70x8
85x6
85x6
Leg ex
80x8
80x8
95x6
95x6
Stiff-leg deadlifts
90x8
90x8
110x6
Calf raises
110x8
110x8
120x6
120x6
Deadlifts
70x5
90x5
120x8
125x8
135x6
135x6
115x5
115x5
115x5
115x5
Pull-up
BW 5x5
BOR
67.5x8
67.5x8
75x6
75x6
Curls
Cardio
12k easy row
51:12.4 20s/m
2:08
11/09
3k, 2.5k, 2k row
11:14.6, 9:20.7, 7:27.4
1:52.4, 1:52.1, 1:51.8
26s/m
6K run
12/09
Squat
60x5
90x8
90x8
100x6
100x6
85x7
85x7
85x7
85x7
85x7
Front squat
70x8
70x8
85x6
85x6
Leg ex
80x8
80x8
95x6
95x6
Stiff-leg deadlifts
90x8
90x8
110x6
Calf raises
110x8
110x8
120x6
120x6
13/09
OHP
42.5x8
42.5x8
45x6
45x6
Upright row
45x8
47.5x8
52.5x6
52.5x6
Lat raises, standing & bent over
12x8x4
Cardio
12K row
49:20.7
2:03.3
19s/m
14/09
5K row
18:38.2
1:51.8
26s/m
5.41K run
25:28
15/09
10.85K run
54:41
16/09
Bench press
60x5
72.5x8
72.5x8
77.5x6
77.5x6
80x3
70x6
70x6
70x6
70x6
70x6
Dips
BW 4x15
Inc dumbbell press
24x5
24x6
24x6
24x5
CGBP
47.5x8
50x8
52.5x6
52.5x5
Skull crushers
25x7
25x6
25x6
25x6
Cardio
8x500m row, 3:30r
1:39.5
1:39.4
1:39.6
1:39.6
1:39.9
1:39.7
1:40.0
1:39.4
Avg 1:39.6, 32s/m
Wanted all <1:40, so annoyed by the 7th interval!
OHP
42.5x8
42.5x8
45x6
45x6
Upright row
45x8
47.5x8
52.5x6
52.5x6
Lat raises, standing & bent over
12x8x4
Cardio
12K row
49:20.7
2:03.3
19s/m
14/09
5K row
18:38.2
1:51.8
26s/m
5.41K run
25:28
15/09
10.85K run
54:41
16/09
Bench press
60x5
72.5x8
72.5x8
77.5x6
77.5x6
80x3
70x6
70x6
70x6
70x6
70x6
Dips
BW 4x15
Inc dumbbell press
24x5
24x6
24x6
24x5
CGBP
47.5x8
50x8
52.5x6
52.5x5
Skull crushers
25x7
25x6
25x6
25x6
Cardio
8x500m row, 3:30r
1:39.5
1:39.4
1:39.6
1:39.6
1:39.9
1:39.7
1:40.0
1:39.4
Avg 1:39.6, 32s/m
Wanted all <1:40, so annoyed by the 7th interval!
17/09
Deadlifts
70x5
90x5
122.5x8
127.5x8
137.5x6
137.5x6
115*6
115*6
115*6
115*6
Pullups
BW 5x5
Find I'm not improving at all on pullups - I get a pain down my left shoulder and it feels like it's moving out of place so can't get a full ROM, same happens if I ever do lat raises. Might be caused by me breaking my shoulder blade,dislocating shoulder and breaking my arm many years back?
BOR
67.5x8
67.5x8
75x7
75x7
Curls
Cardio
12.25K row
51:28.6
20s/m
Deadlifts
70x5
90x5
122.5x8
127.5x8
137.5x6
137.5x6
115*6
115*6
115*6
115*6
Pullups
BW 5x5
Find I'm not improving at all on pullups - I get a pain down my left shoulder and it feels like it's moving out of place so can't get a full ROM, same happens if I ever do lat raises. Might be caused by me breaking my shoulder blade,dislocating shoulder and breaking my arm many years back?
BOR
67.5x8
67.5x8
75x7
75x7
Curls
Cardio
12.25K row
51:28.6
20s/m
18/09
5x1500m row
18,20,22,24,26s/m
avg split/500m
1:55
1:52.9
1:52.1
1:50.4
1:48.6
total avg 1:51.8
5K run
22:18
Run felt good for once and though not a PB is fastest since much earlier in the year so pleased with it. Felt like I could have gone faster.
5x1500m row
18,20,22,24,26s/m
avg split/500m
1:55
1:52.9
1:52.1
1:50.4
1:48.6
total avg 1:51.8
5K run
22:18
Run felt good for once and though not a PB is fastest since much earlier in the year so pleased with it. Felt like I could have gone faster.
Ooh... Another front squatter! 
Two things you may wish to try...
- Put front squats in front of backs squats so you can keep your upper back as fresh as possible;
- Depending on how your deadlifts are and feel, trying them from a deficit to get that very 'compressed' pull as you would be at the start of a rowing stroke...
Two things you may wish to try...
- Put front squats in front of backs squats so you can keep your upper back as fresh as possible;
- Depending on how your deadlifts are and feel, trying them from a deficit to get that very 'compressed' pull as you would be at the start of a rowing stroke...
Wish I saw this before today's session ^
Thanks for the tips - I'll give switching the squats around a go, it makes sense to.
Making slow progress with deadlifts still, this weeks were nicer than the last anyway, but might try them deficit for that extra ROM and if I feel like I'm plateauing.
19/09
Squats
60x5
80x2
92.5x8
92.5x8
102.5x6
102.5x6
85x8
85x8
85x8
85x8
85x8
Front squat
72.5x8
72.5x8
87.5x6
87.5x6
Leg extension
85x8
85x8
95x6
100x6
Calf raises
110*8
110*8
120*6
120*6
Stiff leg deadlifts
90x8
90x8
110x6
110x6
Thanks for the tips - I'll give switching the squats around a go, it makes sense to.
Making slow progress with deadlifts still, this weeks were nicer than the last anyway, but might try them deficit for that extra ROM and if I feel like I'm plateauing.
19/09
Squats
60x5
80x2
92.5x8
92.5x8
102.5x6
102.5x6
85x8
85x8
85x8
85x8
85x8
Front squat
72.5x8
72.5x8
87.5x6
87.5x6
Leg extension
85x8
85x8
95x6
100x6
Calf raises
110*8
110*8
120*6
120*6
Stiff leg deadlifts
90x8
90x8
110x6
110x6
20/09
OHP
42.5x8
42.5x8
45x6
45x6
ss/shrug
Upright row
45x8
47.5x8
50x6
50x6
Lat raises, standing & bent over
12x8
12x8
12x8
12x8
Cardio
12K row
48:34.0
2:01.4
20s/m
Legs were and are dead from yesterday and felt energy-less to begin with, so surprised myself with today's row, could have gone faster too.
OHP
42.5x8
42.5x8
45x6
45x6
ss/shrug
Upright row
45x8
47.5x8
50x6
50x6
Lat raises, standing & bent over
12x8
12x8
12x8
12x8
Cardio
12K row
48:34.0
2:01.4
20s/m
Legs were and are dead from yesterday and felt energy-less to begin with, so surprised myself with today's row, could have gone faster too.
Small catchup on the never-changing log, been busy moving house this week so missed a few sessions and the like.
22/09
13.5km run
01:07:04
23/09
Bench
60x8
72.5x8
75x8
77.5x5.1
77.5x6
72.5x6
72.5x6
Inc dumbbell press
22x8
22x8
24x6
24x6
Dips
BWx15
CGBP
50x8
50x8
52.5x6
52.5x6
Skull crushers
25x7
25x7
25x6
25x6
Cardio
Row pyramid 250m, 500m, 750m, 1k, 750m, 500m, 250m
Avg splits
1:41.2
1:42.8
1:43.4
1:42.4
1:41.6
1:39.8
1:34.4
Avg 1:41.5, 32s/m
22/09
13.5km run
01:07:04
23/09
Bench
60x8
72.5x8
75x8
77.5x5.1
77.5x6
72.5x6
72.5x6
Inc dumbbell press
22x8
22x8
24x6
24x6
Dips
BWx15
CGBP
50x8
50x8
52.5x6
52.5x6
Skull crushers
25x7
25x7
25x6
25x6
Cardio
Row pyramid 250m, 500m, 750m, 1k, 750m, 500m, 250m
Avg splits
1:41.2
1:42.8
1:43.4
1:42.4
1:41.6
1:39.8
1:34.4
Avg 1:41.5, 32s/m
27/09
Squat
55x5
75x3
90x8
90x8
100x6
100x6
80x8
80x8
85x8
85x8
85x8
Turns out I was accidentally using a women's 15kg oly bar for these.. Thought it felt easier than it should have done!
Front squat
75x8
75x8
87.5x6
87.5x6
Leg ex
90x8
90x8
100x6
100x6
Calf raises
110x8
110x8
120x6
120x6
55x30
Squat
55x5
75x3
90x8
90x8
100x6
100x6
80x8
80x8
85x8
85x8
85x8
Turns out I was accidentally using a women's 15kg oly bar for these.. Thought it felt easier than it should have done!
Front squat
75x8
75x8
87.5x6
87.5x6
Leg ex
90x8
90x8
100x6
100x6
Calf raises
110x8
110x8
120x6
120x6
55x30