Jasebta's training log

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 :(
 
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
 
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!
 
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
 
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.
 
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
 
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.
 
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
 
25/09
Deadlifts
75x5
95x5
125x8
130x8
135x5
120x5
120x5

Pull-up
BW 5x6

BOR
70x8
70x8
75x6
75x6

Curls

Cardio
4x2000m row
7:21.2. 27s/m
7:21.2. 26s/m
7:21.2. 27s/m
7:19.4. 26s/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
 
28/09
OHP
42.5x8
42.5x8
45x6
45x6

Upright row ss/shrugx10
47.5x8
47.5x8
50x6
50x6

Lat raises
Upright
12x8
12x8
12x10
12x10

Bent
12x10
12x10
14x8
14x8

Cardio
12k row
48:50.3, 2:02, 20s/m
 
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