RB's Training Log 2015

Or doing a 1RM test squatting like that trollopolololol! :D

In all seriousness you should really have your feet just outside your hips at a minimum to help your hips move properly... But as long as it doesn't hurt, the 1RM will be yours! :)
 
PR Update!

With the exception of bench press, I hit what I predicted, nothing more. But at least it's going in the right direction! :D And I'm at the same weight so I wasn't expecting too much.
Plus they went up relatively easy, I expected a fight but there wasn't really any!

OHP
60kg
65kg - Failed
62.5kg - Failed

Squat
140kg
150kg - Failed
145kg - Failed

This was the only lift I filmed. My bracing went completely out of the window and reverted back to the weird arms thing (not as bad as before though), but went up without a struggle.


I'll definitely work on my form now though, ingrain dat correct movement.

Bench Press
90kg
100kg - Failed
95kg - Failed

I didn't expect 90kg to go up so smoothly but it did! I was aiming for 85kg so happy with this one.
I reckon I could have got the 95kg but I accidentally push it too far up towards my head so lost stability and couldn't get any power on it.

Deadlift
160kg
170kg - Failed
165kg

Form sucked on both the 160kg and 165kg. The 170kg just felt so heavy.. maybe it was more psychological seeing how the 165kg went up fairly ok after that.


3 more days of gym, then on holiday for 16 days, so I'll have to bang out the reps on bodyweight exercises and hope I don't lose too much strength.
 
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Not many people have been logging/keeping up with their workouts?! Before my holiday, it only took a few days for my thread to get knocked to page 2!

So, I basically got no exercise done over the holiday :( but I've been working out almost daily since I got back.
My bench press and OHP got back to normal quickly, and now lifting heavier than before holiday. However, my squat and deadlift sucks.
Maybe due to lack of sleep (haven't had a sleep longer than 6 hours since I've been back 2.5 weeks ago).
My squats are almost back to normal, but deadlifts wayy under.


1st June:

Squat
120kg - 2
130kg - 1
120kg - 3
110kg - 5, 5
5s Paused 60kg - 3x7
AMRAP 50kg - 47 in 2 mins

OHP
50kg - 5, 4, 3
40kg - 8
30kg - 10, 10


2nd June:

Bench Press
60kg - 10, 10
65kg - 10
70kg - 10, 10
40kg -15

Chest Fly
2x10kg - 3x10


Today:

Squat
90kg - 5x10

OHP
50kg - 5, 4
45kg - 5
40kg - 7, 7, 7

Deadlift
140kg - 3
120kg - 3, 3
100kg - 5, 5, 5
 
After getting a first 8-8.5 hour sleep in 3 weeks I managed to get back to my 120kg squats. So I guess all it took was a decent sleep. Who would've guessed?! :p

Pushed for time so didn't really get much done for deadlifts and bench press.

7th June:

Squat
120kg - 5x5

OHP
50kg - 5, 5, 5, 5, 4 (Almost!)

Bench Press
60kg - 3x10

Deadlift
100kg - 3x7

I'll be doing nothing this week as I'm doing a lifeguard qualification so lots of swimming over the next 4 days.
 
So although no update, I have been training. Just nothing really interesting to update!
After that week of swimming, I started to get back into the swing of things, until the weekend when I went out drinking. I haven't had a drink in over half a year and *may* have overdid it a little bit. :D

So that set me back about a week :( and since then, just been getting back on track and I can finally say all my lifts are now the same/better than they were before the holiday 2 months ago xD

Squats back at 120kg for 5x5
Deadlifts back at 145kg for 3x3
Bench press up to 80kg for 5x5
OHP up to 50kg for 5x5
With my weight still at 77kg.

Now to get dem gainsss!
 
Yep! I've found that extreme high reps works really well for shoulders. So most of the time I do lower weights and/or inverted shoulder press.

Deadlift up to 150kg for 3x3.

From last week, I've changed my focus a bit. I'll still lift heavy quite regularly but I really want to push calisthenics because of my dance background, and having done gymnastics for ages when I was a kid gives me a somewhat ok working base.

Atm just really working on getting that core strength, so doing L sits, hollow body, pistol squats, etc.
I can almost do a proper muscle up (got the height, just need the technique), and can hold a handstand for 10-15 secs.
My long term goal is to be able to do a planche and flag.
 
I guess this deserves an update after 3 months haha.

I've still been training, it's not been the most consistent but I've been keeping it up. The last month at least has been because I've moved over to Bristol and with work and everything things haven't really been to schedule.

Weight still the same at 77kg last time I checked :( but I've been focusing more on my back, more specifically deadlifts/pull ups, as I can still progress with less regular training.
I'm still pushing the same weight for squats, although I think with better form.
And haven't bench pressed in ages because of the same RC problems; haven't been keeping up with my trigger point/strengthening exercises. Still do push ups and stuff now and again.
OHP is exactly the same.

So really the only couple of changes is that, as of today, I hit 160kg deadlift for 3x3, and my pull ups are a lot better.

Maybe not so much deserved of an update. :D
 
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