Caporegime
Haha 
I thought that the other day, but that feels heavier to me regardless now
squats anyway
I thought that the other day, but that feels heavier to me regardless now
squats anywayMax's Training Log - 2014
- Thread starter Maxeh
- Start date
Caporegime
Not even unracked 140, I should probably start doing that just so I know what its like!
2/11/14
Workout 3/Week 1
OHP
40kg *5
45kg *5
50kg *5
Not done OHP for a while, felt good though.
Wide Grip Chins
BW 5 reps 2 second pause at the top
BW 5 reps 2 second pause at the top
BW 5 reps 2 second pause at the top
These were pretty tricky to keep strict form!
CGBP
60kg 5 reps
65kg 5 reps
70kg 5 reps
Finished off with:
CGBP 60kg AMRAP
10 reps
DB Row/Seated Facepull SS
Supinated pull ups AMRAP
8 reps
Ideally should be doing dips instead of CGBP but no dipping station and bench dips scream snappage.
Workout 3/Week 1
OHP
40kg *5
45kg *5
50kg *5
Not done OHP for a while, felt good though.
Wide Grip Chins
BW 5 reps 2 second pause at the top
BW 5 reps 2 second pause at the top
BW 5 reps 2 second pause at the top
These were pretty tricky to keep strict form!
CGBP
60kg 5 reps
65kg 5 reps
70kg 5 reps
Finished off with:
CGBP 60kg AMRAP
10 reps
DB Row/Seated Facepull SS
Supinated pull ups AMRAP
8 reps
Ideally should be doing dips instead of CGBP but no dipping station and bench dips scream snappage.
5/11/14
Workout 1/Week 2
Paused Bench
72.5kg 6 reps/2 second pause
75kg 5 reps/3 second pause
77.5kg 4 reps/4 second pause
Hoping to take advantage of this new found benching power, should surpass 100kg by Christmas!
Accessory work same as last week but some increases.
Also had my 4th 1 to 1 session; did some trap bar deads with chains and lots more posterior chain work
Workout 1/Week 2
Paused Bench
72.5kg 6 reps/2 second pause
75kg 5 reps/3 second pause
77.5kg 4 reps/4 second pause
Hoping to take advantage of this new found benching power, should surpass 100kg by Christmas!
Accessory work same as last week but some increases.
Also had my 4th 1 to 1 session; did some trap bar deads with chains and lots more posterior chain work
Last edited:
8/11/14
Workout 2/Week 2
Paused Squat
82.5kg 6 reps/2 second pause
85kg 5 reps/3 second pause
87.5kg 4 reps/4 second pause
Squats
100kg 5 reps
100kg 4 reps
Must have just been an off week last week, these felt perfect
Helps doing these on the weekends, gives me time to mobilise more and I haven't been sat on my arse all day.
Also fasted for dat uber fat burning effect
RDLs
62.5kg 10 reps 4 second negative
62.5kg 10 reps 4 second negative
62.5kg 10 reps 4 second negative
Finished off with some pallof press and elevated front foot split squats.
Crazy how one set of those split squats can make my legs feel like jelly.
Workout 2/Week 2
Paused Squat
82.5kg 6 reps/2 second pause
85kg 5 reps/3 second pause
87.5kg 4 reps/4 second pause
Squats
100kg 5 reps
100kg 4 reps
Must have just been an off week last week, these felt perfect
Helps doing these on the weekends, gives me time to mobilise more and I haven't been sat on my arse all day.
Also fasted for dat uber fat burning effect
RDLs
62.5kg 10 reps 4 second negative
62.5kg 10 reps 4 second negative
62.5kg 10 reps 4 second negative
Finished off with some pallof press and elevated front foot split squats.
Crazy how one set of those split squats can make my legs feel like jelly.
11/11/14
Workout 1/Week 3
Paused Bench
75kg 4 reps/2 second pause
77.5kg 3 reps/3 second pause
80kg 2 reps/4 second pause
Flew up, in the groove with bench. This was with 4/3/2 this week instead of 6/5/4.
Accessory work was pendlay rows, incline DB press/DB rows, cuban DB press (still not sure on these) and some band pulls.
Workout 1/Week 3
Paused Bench
75kg 4 reps/2 second pause
77.5kg 3 reps/3 second pause
80kg 2 reps/4 second pause
Flew up, in the groove with bench. This was with 4/3/2 this week instead of 6/5/4.
Accessory work was pendlay rows, incline DB press/DB rows, cuban DB press (still not sure on these) and some band pulls.
Caporegime
Fuarrrr, stronger and stronger by the minute!
14/11/14
Workout 3/Week 3
OHP
47.5kg*3
50kg*3
52.5kg*3
Such a rush coming back from work tonight but these felt "easy".
Wide Grip Chins
BW 5 reps 2 second pause at the top
Did 4 sets of these.
CGBP
65kg 5 reps
67.5kg 5 reps
70kg 5 reps
Finished off with:
CGBP 60kg AMRAP
19 reps
Form a bit sloppy but very pump
DB Row/Seated Facepull SS
Supinated pull ups AMRAP
12 reps I think, again form etc.
Fin.
Workout 3/Week 3
OHP
47.5kg*3
50kg*3
52.5kg*3
Such a rush coming back from work tonight but these felt "easy".
Wide Grip Chins
BW 5 reps 2 second pause at the top
Did 4 sets of these.
CGBP
65kg 5 reps
67.5kg 5 reps
70kg 5 reps
Finished off with:
CGBP 60kg AMRAP
19 reps
Form a bit sloppy but very pump
DB Row/Seated Facepull SS
Supinated pull ups AMRAP
12 reps I think, again form etc.
Fin.
16/11/14
Workout 2/Week 3
Paused Squat
85kg 4 reps/2 second pause
87.5kg 3 reps/3 second pause
90kg 2 reps/4 second pause
Squats
105kg 3 reps
105kg 2 reps
Mobility is at the point now where I can actually achieve proper depth without my Romaleo's
Still use them though as they feel better
RDLs
65kg 10 reps 4 second negative
65kg 10 reps 4 second negative
65kg 10 reps 4 second negative
Any thoughts on doing these in squat shoes or stick to my Vibrams?
Finished off with pallof press which I'm still not convinced with and then some gruelling split squats.
Overall, really pleased with squats now they are back on track and mobility is so much better.
Workout 2/Week 3
Paused Squat
85kg 4 reps/2 second pause
87.5kg 3 reps/3 second pause
90kg 2 reps/4 second pause
Squats
105kg 3 reps
105kg 2 reps
Mobility is at the point now where I can actually achieve proper depth without my Romaleo's
Still use them though as they feel better
RDLs
65kg 10 reps 4 second negative
65kg 10 reps 4 second negative
65kg 10 reps 4 second negative
Any thoughts on doing these in squat shoes or stick to my Vibrams?
Finished off with pallof press which I'm still not convinced with and then some gruelling split squats.
Overall, really pleased with squats now they are back on track and mobility is so much better.
Associate
- Joined
- 28 Sep 2013
- Posts
- 239
Yeah squats look really good.
Any particular mobility work you found helpful?
Any particular mobility work you found helpful?
Been doing some hamstring work on my other day training.
Main things have been squatting on a day where I've not been at my desk for 10 hours!
Mobility wise I've just kept on top of foam rolling in the evenings and pre workout wise I've found doing walking lunges helps a tonne.
Main things have been squatting on a day where I've not been at my desk for 10 hours!
Mobility wise I've just kept on top of foam rolling in the evenings and pre workout wise I've found doing walking lunges helps a tonne.
The Romaleos won't really do much for your RDLs or take much away: you might feel able to get extra depth, but that is because they are tilting you forward.
Good or bad? Doesn't really matter as the ROM doesn't really affect your exercises.
Nice to see the squats going nicely.
Good or bad? Doesn't really matter as the ROM doesn't really affect your exercises.
Nice to see the squats going nicely.
18/11/14
Workout 1/Week 4
Paused Bench
77.5kg 4 reps/2 second pause
80kg 3 reps/3 second pause
82.5kg 2 reps/4 second pause
Followed by the same accessory work as last week:
Incline DB Press 30kg DBs
DB Rows 22.5kg
Press Ups
Cuban Press/Band Pull Aparts SS
Workout 1/Week 4
Paused Bench
77.5kg 4 reps/2 second pause
80kg 3 reps/3 second pause
82.5kg 2 reps/4 second pause
Followed by the same accessory work as last week:
Incline DB Press 30kg DBs
DB Rows 22.5kg
Press Ups
Cuban Press/Band Pull Aparts SS
Caporegime
Them rows!
22/11/14
Workout 2/Week 4
Paused Squat
87.5kg 4 reps/2 second pause
90kg 3 reps/3 second pause
92.5kg 2 reps/4 second pause
Video of the last set, very quick 4 seconds must be stricter next time!
Squats
110kg 3 reps
110kg 2 reps
130kg 1 rep
Just tried a rep @ 130 to see how they felt, video below:
Much much better than my last wave so things are looking good.
Depth could always be better but its improving all the time.
RDLs
67.5kg 10 reps 4 second negative
67.5kg 10 reps 4 second negative
67.5kg 10 reps 4 second negative
Finished off with palloff press and elevated front front split squats.
Workout 2/Week 4
Paused Squat
87.5kg 4 reps/2 second pause
90kg 3 reps/3 second pause
92.5kg 2 reps/4 second pause
Video of the last set, very quick 4 seconds
must be stricter next time!Squats
110kg 3 reps
110kg 2 reps
130kg 1 rep
Just tried a rep @ 130 to see how they felt, video below:
Much much better than my last wave so things are looking good.
Depth could always be better but its improving all the time.
RDLs
67.5kg 10 reps 4 second negative
67.5kg 10 reps 4 second negative
67.5kg 10 reps 4 second negative
Finished off with palloff press and elevated front front split squats.
