A Welsh Lifter's Log

Training Training Logs
41

Wednesday (9/5) Workout B
Squat
Warm ups: 20x5,50x5,60x5
working sets - 3 x 70 x 5 - easy, squat done in 10 mins

Press
warm ups - 20x5, 30 x 5
Working sets - 3 x 40 x 5 - so easy, actually did the press in 5 mins

Power Clean
Warm up - 2 x 20 x 5
working sets - 5 x 32.5 x 3

All of this was done in 25 mins. I know this is because I’m starting crazy light but I’ve checked my ego as I’ve got one eye firmly fixed on the numbers I will get out of this in the end.

Assistance exercise:
Rear delt flye - 3 x 5s x 10 - again very easy, more weight next time.

Only the one assistance exercise for now, I’ll have a rethink next week if I think I can add more. Looking forward to seeing where this gets me

42

Friday (11/5) Workout A

Squat
Warm ups, 20x5,50x5,60x5,70x2
1 - 72.5 x 5
2 - 72.5 x 5
3 - 72.5 x 5

Bench
Warm ups, 20x5,40x5,50x5
1 - 60 x 5
2 - 60 x 5
3 - 60 x 5

Deadlifts
Warm ups - 60x5,80x5, mixed grip 100x5
1 - chalk - 110x5

once again whole session done in about half an hour. No assistance work, re-reading the chapter to plan a template.

43

Monday (14/5) Workout B

Squat
Warm ups - 20x5,50x5,60x5,70x3
1 - 75 x 5
2 - 75 x 5
3 - 75 x 5

Press
Warm ups - 20x5,30x5,40x2,
1 - 42.5 x 5
2 - 42.5 x 5
3 - 42.5 x 5

Power Clean
warm ups - 20x3, 30x3
1 - 35 x 3
2 - 35 x 3
3 - 35 x 3
4 - 35 x 3
5 - 35 x 3

Again quick workout <40 mins. Everything easy though I really need to focus on exploing more on the cleans. Squat form feels good at this weight and press felt super easy.

44

Wednesday (16/5) Workout A

Squat
warm ups - 20x5, 50x5, 60x5,70x3,75x2
1 - 77.5 x 5
2 - 77.5 x 5
3 - 77.5 x 5
squats have never felt better solid form and fast reps

Bench
warm ups - 20x5,40x5,50x5,60x2
1 - 62.5 x 5 - used a little chalk for work sets because I was stuck with the bar with shitty grip
2 - 62.5 x 5
3 - 62.5 x 5

Deadlifts (after a few minutes of waiting for somewhere to deadlift to free up, my gym is obscenely small)
warm ups - 60x5,80x5,mixed grip 100x5,110x2
1 - chalk - 115 x 5

45

Keep up the good work man!

46

[quote]hastalles wrote:
Keep up the good work man![/quote]

Cheers man, appreciate the support.

Friday (18/5) - Workout B

Squats
Warm up - 20x5,50x5,60x5,70x5,75x3
1 - 80 x 5
2 - 80 x 5
3 - 80 x 5
sweet

Press
Warm up - 20x5,30x5,40x3
1 - 45 x 5
2 - 45 x 5
3 - 45 x 5
Press starting to feel a little tougher but nothing noteworthy, still done damn fast.

Power Clean
Warm up - 20x3,30x3,35x1
1 - 37.5 x 1 - second rep was awful missed the shrug
2 - 37.5 x 3
3 - 37.5 x 3
4 - 37.5 x 3
5 - 37.5 x 3
6 - 37.5 x 3
decided to go for it and get all 5 sets, first one was definitely a blip, nailed the rest.

47

Monday (21/5) Workout A

Bench (had to do bench first, gym was pretty busy)
Warm ups, 20x5, 40x5, 50x5, 60x3
1 65 x 5
2 65 x 5
3 65 x 5

Squat
Warm ups - 20x5, 50x5, 60x5, 70x5, 80x2
1 - 82.5 x 5
2 - 82.5 x 5
3 - 82.5 x 5

Deadlift
warm ups - 60x5, 80x5, mixed grip 100x5, 110x3
chalk 1 - 120x5
had to wear a belt for the 100 and 110 as my lower back felt really fatigued and uncomfortable. I sat down and rested before my work set and it passed and I did the set fine without it.

Had to rush this workout as I had a class to get to by 9. Not ideal, can’t wait for finals to be over so I can pace myself in the gym and do some damn conditioning, getting a bad revision gut

48

Wednesday (23/5) - Workout B

Squats
Warm ups - 20x5,50x5,60x5,70x5,80x3
1 - 85 x 5
2 - 85 x 5
3 - 85 x 5

Press
Warm ups - 20x5,30x5,40x5,45x2
1 - 47.5 x 5
2 - 47.5 x 5
3 - 47.5 x 5

Power Clean
warm ups, 20x3, 30x3
1 - 40 x 3
2 - 40 x 3
3 - 40 x 3
4 - 40 x 3
5 - 40 x 3

great workout

49

Friday (25/5) Workout A
Last workout for two weeks unfortunately, exams start on monday and I just won’t have the time until they’re over. On the plus side, it was a good one.

Squat
warm ups, 20x5,60x5,70x5,80x5,85x2
1 - 87.5 x 5
2 - 87.5 x 5
3 - 87.5 x 5
all time PR

Bench Press
warm ups - 20x5,40x5,60x5,65x2
1 - 67.5 x 5
2 - 67.5 x 5
3 - 67.5 x 5

Deadlift
warm ups - 60x5, 90x5 mixed grip 100x5, 110x3, 120x2
chalk
1 - 125 x 5
all time PR

50

Apparently my update from yesterday didn’t post hmm. Back in the gym after a week off for exams, final two tomorrow then I can allow excessive celebratory drinking to halt my progress

Monday (4/6) Workout B

Squat
Warm ups, 20x5,60x5,70x5,80x5,85x2
1 - 87.5 x 5
2 - 87.5 x 5
3 - 87.5 x 5

Press
Warm ups, 20x5,30x5,40x5,45x2
1 - 47.5 x 5
2 - 47.5 x 5
3 - 47.5 x 5

Power clean
warm ups, 20x3, 30x3
1 - 40 x 3
2 - 40 x 3
3 - 40 x 3
4 - 40 x 3
5 - 40 x 3

Wednesday (6/6) Workout A

Squat
warm ups, 20x5,60x5,70x5,80x5,85x3
1 - 90 x 5
2 - 90 x 5
3 - 90 x 5

Bench
warm ups, 20x5, 40x5, 60x5,65x2
1 - 67.5 x 5
2 - 67.5 x 5
3 - 67.5 x 5

Deadlift
warm ups, 70x5, 110x5, 120x2
1 - 125 x 5

Nice to be back in the swing of things, hopefully two weeks of heavy drinking won’t fuck me up too much. Then it’s off home with little to do but focus on spending more time in the gym and doing some more conditioning

51

Friday (8/6) Workout B

Not a bad session given I had a raving post finals hangover, but fuck it I did 9 exams in 12 days and I earned this

Squat
warm up, 20x5,60x5,70x5,80x5,90x2
1 - 92.5 x 5
2 - 92.5 x 5
3 - 92.5 x 5

Press
warm up, 20x5,30x5,40x5,45x3
1 - 50 x 5
2 - 50 x 5
3 - 50 x 5

Power Clean
warm up, 20x3, 30x3, 40x1
1 - 42.5 x 3
2 - 42.5 x 3
3 - 42.5 x 3
4 - 42.5 x 3
5 - 42.5 x 3

52

Wednesday (11/6) - Workout A

Squat
warm up, 20x5,60x5,70x5,80x5,90x3
1 - 95 x 5
2 - 95 x 5
3 - 95 x 5

Bench
Warm up, 20x5,40x5,60x5,65x3
1 - 70 x 5 PR
2 - 70 x 5
3 - 70 x 3 - rested for a full five minutes here so not sure what happened. Going to try again with the same weight next time before deloading

Deadlift,
Warm up, 60x5,100x5,120x3
1 - 130 x 5

53

Wednesday (13/6) - Workout B

Squat
warm up, 20x5,60x5,80x5,90x3,95x2
1 - 97.5 x 5
2 - 97.5 x 5
3 - 97.5 x 5

Press
warm up, 20x5,30x5,40x5,50x2
1 - 52.5 x 5 - PR
2 - 52.5 x 5
3 - 52.5 x 5

Power Clean
warm up, 20x3, 30x3, 40x1
1 - 45 x 3
2 - 45 x 3
3 - 45 x 3
4 - 45 x 3
5 - 45 x 3

54

It’s been a while. Exams elimination my training and after two weeks with 2 workouts I’m back to take things seriously again. My goals are simple, become fitter, stronger, faster and powerful, I’ll be doing 5/3/1 and BBB and hill sprints for conditioning.

Monday:
Overhead Press 5/3/1
Overhead Press 5x10
Dips - BW 100 reps total
Rear Delt flyes, 3x15
Rugby fitness session in the evening

Tuesday
Squat 5/3/1
Squat 5x10
Leg curl 3x10
Weighted incline sit ups 3x10
Hill sprints

Wednesday
Rugby training

Thursday
Bench 5/3/1
Bench press 5x10
Kroc Rows
Face pulls 3x15

Friday
Power clean 5/3/1
Deadlift 5/3/1
Deadlift BBB
DB Row 3x10
Leg Curl 3x10
Hill sprints

Saturday
Badminton/Hill sprints

Sunday
off/light swimming for recovery

55

Today:

Tues (5/7)

Cycle 1 Week 1
weight x reps x sets
Bench press 5/3/1
warm ups:
20x5
27.5x5
35x5
42.5x5
work sets
45x5
52.5x5
60x15
Boring but big:
42.5x10x5

Kroc rows
20x10
25x10
all out set: 30x16

Facepulls
15x15
20x15x3

skipped conditioning today, a habit I’m going to kick from now on

56

Saturday (7/7)

Cycle 1 week 1
weight x reps x sets
Power Clean 5/3/1
warm ups,
20 x 5
22.5x5
30x5
35x5
work sets
37.5x5
42.5x5
50x10

Deadlift
warm ups
55x5
67.5x5
82.5x5
work sets
90x5
102.5x5
117.5x8 - these felt heavier than they should of, perhaps it was just an off day

skipped BBB, wasn’t feeling more deadlifts

DB rows
warm up
20x10 each side
work sets
25x10x3 each side

Leg curl
warm up
40x10
work sets
60x10x3

Conditioning - played a game of badminiton a few hours later

57

Been a bit lax with logging lately, not with working out so fear not. Travelling around a lot this summer so can only work out for a few weeks at a time. Two weeks before I’m off again so I’m going to try experimenting with squatting everyday.

Day 1 - Saturday 28/7

Squats
20x5
40x5
50x5
60x5
80x5
90x5
95x5
100x5 - PR
102.5x5 -PR
Felt like I had more in me, but I’ll settle for a double PR for now.

Bench
20x10
40x10
50x10
60x10
50x10
40x15

DB Rows
10x10 each side
20x10 e/s
25x10e/s
30x10e/s
25x10e/s
20x10e/s

Face Pulls
5x15
7.5x15
10x15
15x15
20x10
15x15
15x15
10x20

Conditioning: Viking rowing
100m: 0.23.4
250m. 1.0.6
500m: 2.12.3

58

Sunday 29/7 - Day 2

Power Clean/Press - after last rep of power clean set perform a press set
20x3/5
30x3/5
40x3/5
45x3/5
50x3/4 missed 5th rep, very little rest

Press:
45x5x3

Power Clean
50x1
55x1
60x1
65x1
70x1 - 5kg PR
72.5xmissx2

Front Squat - Clean Grip
20x3
30x3
40x3
50x3
60x3
65x3
70x3
75x3 - default PR

Standing DB Hammer curl (elbow pre-hab)
5sx10
7.5sx10
10sx10x3

Lat Pull Down
30x10
40x10
50x10
55x10
50x10

Smith Machine Shrugs
smith 20x10
smith 40x10
smith 60x10
smith 60x20

Conditioning: KB Swings
12x20
16x15
16x20
16x20
16x30
16x20
30-60sec rest between sets max

59

Monday 30/7 - Day 3

Bench
20x5
30x5
40x5
50x5
60x5
65x5
70x5
72.5x0 - 5mins of rest, think this was more of a mental cock up than anything else.

Squat
20x10
40x10
50x10
60x10
70x10
80x10
70x10
60x10

Kroc Rows
20x10 each side
25x10 e/s
30x20 e/s - 2rep PR

Leg Curls
40x10
50x10
60x10
65x10
70x10

Leg Press
50x20
70x20
90x20
120x20

Ab Crunch Machine
40x20
60x10
70x10
80x10
85x10

Skipped conditioning as I was supposed to have a rugby training session which was cancelled, double up on conditioning tomorrow.