Max's Training Log - 2014

15/8/14

Squats

Another PB triple'd :eek:

Bar*many
60*5
100*1
127.5*3
127.5*3
127.5*3

Was setting myself up to peak with 130*1 so things are looking to surpass that.

Deads

60*a few
120*3
140*1
170*4

This was a kind of 3+ effort, hence the 4th rep. Will be knocking it down to either triples or singles next week.

But that's another PB, 175kg is apparently my previous 1RM but I can't find out when so this is possibly my previous PB for 4 reps.

Video of form, not too bad I don't think, back is rounding though...what do we reckon?


OHP

Bar*many
52.5*5
52.5*5
52.5*5

These seem to be creeping up too!

Pull Ups

BW*5
BW*5
BW*5

Another brilliant work out, trying not to get greedy but also milking this new found strength :p
 
18/8/14

Squats

Warm up stuff
60*5
100*3

130*3
130*3
130*3

Another PB tripled :D

Video of the second set, still getting away with it just about!


May need to knock it down to doubles to get my 140kg 1RM.

Bench

Bar*10
60*5

85*3
85*3
85*3

Video of the first set, thoughts?


Barbell Row

80*5
80*5
80*5

Chins

BW*5
BW*5
BW*5

Trying to figure out how to peak my bench at say 95kg and squat at 140kg.

Deadlift I'm already knocking down to doubles and singles.
 
Please arch and achieve correct ROM on them benches. Getting good strength but your not utilising much pec by the looks of things depth and elbow movement wise.
 
Need to bring my chest up more yeah?

I appear to have really long arms as my elbows are at a decent angle unless I need to bring it lower?
 
Ok excellent :D

Have decided to go to 3 sets of doubles on squats, deads and bench; then progress onto singles/PRs.

Hoping to hit 140 squat, 180+ dead and as near as dammit to 100kg bench!

Not sure how long I will do the doubles for but we'll see.
 
20/8/14

Squats

Moving onto doubles now...

Bar*many
60*5
100*3
132.5*2
132.5*2
132.5*2

Moar PB action, here's a video of the middle set:

Depth doesn't look great but once slowed down it seems ok?


Deads

60*a few
120*3
140*1
175*2

Another PB doubled :D

OHP

Bar*many
40*3
55*5
55*5
55*5

Almost forgetting about these, making progress like never before!

Will probably drop them down to triples next week to see if I can get past 60kg.

Pull Ups

BW*5
BW*5
BW*5

Really am riding this wave of new found form, but also trying not to get greedy.
 
22/8/14

Squats

Warm up stuff
60*5
100*3

135*2
135*2
135*2

PB mode still on going, heres a video of the last set.

Form showing the cracks I think, but I am very near 1RM territory so please forgive :p



Bench

Bar*10
60*5
80*1

87.5*3
87.5*3
87.5*3

Bang on track to go past my old PB of 90kg...


Barbell Row

82.5*5
60*5
60*5

These are seeming a bit of a wasted exercise at this weight, not really a strict row any more. Still deciding what to do with these...

Chins

BW*5
BW*5
BW*5
 
Gym closed today! Went to another one with a mate but it was a bit naff so just did some light stuff and mobility.

Back on schedule Wednesday where the focus will be a bench PB.

Hoping to get as near as possible to 100kg, this has been my goal for far too long now.

Structuring it so Wednesday will be bench orientated with some 75% ish squats, OHP 3x3 with the routine progression.

Friday will be Squat 1RM time, Sunday Deadlift 1RM.

This saves trying to hit 1RMs on multiple lifts on the same days!
 
27/8/14

Bench

Warm up stuff
60*5
80*3
85*1
90*1
100*1 (sloppy)
100*1 Achievement unlocked

Finally!

No video, but whatever :p

So chuffed to finally hit this milestone, taken a while!

Squat

Bar*lots
60*5
90*3
100*1
125*1 (did a few sets of these)

Keeping it sensible as I'm aiming for 140kg over the weekend :D


Barbell Row

40*5
40*5
40*5

Completely changed the way I do these, more of a complete bent over row now, new movement for me so knocked the weight down.

Chins

BW*5
BW*5
BW*5

Well, as above I'm over the moon to finally hit that 100kg milestone.

Friday is deadlift PB time, hoping for 180+.

After that I will take a bit of a de-load week then start my new programme.
 
29/8/14

Deadlift

Bar*many
60*5
120*3
140*1
160*1
170*1
180*1 PB :D
185*0 :(


5kg PB there, but a little bit gutted 185 didn't budge.

More work required, so on the next programme I will try focus a bit more on them.

Squats

60*10
100*3
120*3
130*1
130*1
135*1

These felt very good even after the deadlifts, high hopes for Mondays PB session.

OHP

Bar*many
40*5
57.5*3
57.5*3
57.5*3

Pull Ups

BW*5
BW*5
BW*5

Overall pretty happy :)
 
1/9/14

Squats

Warm up stuff
60*5
100*3
120*1
130*1
140*1 PB :D
145*1 PB :D

Yeahhhhh, finally got it and a little bit more.

I actually did 2 singles @ 145 as the first one I wasn't happy with and felt it was a technical issue rather than strength.

So here's the 140 and then the 145.



Not too bad, but 1RM and all that :o

I wasn't 100% happy with going for 150 so I stuck with that.

Bench

Just did some paused work in prep and other crap in prep for next week.

Also did some rows, lat pull down and some chins, nothing serious just revelling in my PB goodness :p

I will do a review over the weekend and how I am approaching the next programme...
 
Kin'lol

Awesome work buddy! Nice 180 DL warmup, next time lift an actual PB ;)
Grats on all pb's!

Somewhat jelly ;?:D
 
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