Thursday was a rest day, ill on Friday (very rare for me) so picked up again today.
Squat 5x80, 5x100, 3x120, 3x140, 5x160, 5x160, 5x160, 5x160, 5x160, 5x160, 5x160
Dips 12x20kg, 10x20kg DROP 2x15kg, 12x15kg, 12x15kg, 12x10kg
Monday
Squat 5x100, 5x130, 3x155, 3x170)x10
Wednesday
Bench Press 55x5, 65x5, 80x3, 95x3, 110x3, 120x3
Squats 80x5, 110x5, 130x3, 150x9, 150x9, 150x9, 150x9
Plate Crunch 5x10 @20kg
Thursday
Squats 100x5, 120x5, 140x3, 160x7)x5
OHP (2sec pause half way) 3x3 @50kg
OHP 5x10 @50kg
Pull Ups 7, 6, 5 (@15kg), 5 (@10kg), 5 (@5kg) 7 (@Bodyweight)
Yesterday
AM - 8 Miles with 35lbs Rucksack in 1hr 50min, including some very steep hills.
PM
Squats 5x70, 5x100, 3x120, 3x150, 5x170, 5x170, 5x170, 5x170, 5x170, 5x170, 5x170
Dips 12x20kg, 12x20kg, 12x10kg, 12, 12
Tonight’s blast
Squats 5x100, 5x120, 3x140, 2x160, 3x180, 3x180, 3x180, 3x180, 3x180, 3x180, 3x180, 3x180, 3x180, 3x180, 6x100
Last few sessions:
Weds
Squats 5x80, 5x100, 3x120, 9x155, 9x155, 9x155, 9x155
Dips 2x10 @20kg, 3x10@15kg
Thurs
Squats 5x100, 5x120, 3x145, 7x165, 7x165, 7x165, 7x165, 7x165
Bench 3x3 @60kg (2 board), 5x10 @60kg (volume)
Sunday
8 Miles in 1hr 44min with 35lbs rucksack. Steep hills.
Monday
Squats 5x110, 5x135, 3x155, 5x175, 5x175, 5x175, 5x175, 5x175, 5x175, 5x175
Pull Ups 8x15kg, 7x15kg, 6x15kg, 5x10kg, 5x10kg, 5x5kg, 5xBW
Last night’s hammering:
Squat 70x5, 100x5, 120x5, 145x3, 165x2, 185x3)x10
Hit one of my goals tonight (Bench 140kg). Changes to training program (inclusion of Smolov) mean that I won’t hit my squat or D/L goals on time… Hopefully I should smash them in a few weeks.
Tonight’s session:
Bench Press 5x60, 5x70, 3x80, 5x110, 3x120, 1x140 (fail), 1x140
OHP 3x3 (3sec pause half way up) @50kg
OHP 5x10 @50kg (volume)
Tonight’s session saw new recent PR on squats:
100x5, 100x3, 140x1, 170x1, 200x1, 210x1, 220x1, fail 225
Just bunged my weight into Wilks. I would like 400, so target set at:
Squat 240
bench 155
Dead 250
End of summer!
Nice work on the squat testing, good job. I’m impressed with your ruck runs - in the AM before squats! Strong conditioning right there!
Thanks for your pointers on the warm ups / feeler sets - halcj!
Right, synopsis of the last 10 days:
Wed 6th May
Anderson Squats 110kg x3 )x5
Box Jumps 7x3
Crunch 5x12 @20kg
Bench Press 3x3 @70kg (3 board), 5x10 @70kg (volume)
Thu 7th May
Jump Squats 60kg x3 )x5
Box Jumps 7x3
OHP 5x40, 5x45, 5x50, 5x40, 5x45, 5x50
Pull Ups 6,6,6,5,5,4,4
Sun 10th May
10 miles ‘ruck run’ with 35lbs in 1hr 50min
Mon 11th May
Anderson Squats 110kg x3 )x5
Box Jumps 7x3
Dips 5x12 (20kg for 3 sets, 15kg for 1 set, 10kg for 1 set)
Wed 13th May
Anderson Squats 110kg x3 )x5
Box Jumps 7x3
Bench Press 5x50kg, 5x60kg, 3x70kg, 5x70kg)x3
Crunch 5x12 @20kg
Rear Delt Cable Flye 3x12
Medial Delt Raise 2x12 (2kgs)
Thursday 14th May
Anderson Squats 5x3 @110kg
Box Jumps (from seated) 7x3
Pause OHP 3x3 @50kg
OHP 5x10 @50kg
Pull Ups 6,6,6 @10kg, 5,5 @5kg, 7@5kg
Saturday 16th May
10 Miles with 35lbs in 1hr 58min
Sunday 17th May
10 Miles with 35lbs in 1hr 59min
Tonight’s session - was a bit concerned starting it, given how my legs are feeling, but actually felt very powerful. Didn’t give it much thought once I had started, as we were sharing the rack…
Squats 100x5, 145x5, 165x3, 187.5x4)x3, 187.5x5
Bench Press (paused) 3x3 @70kg
Bench Press 4x10 @70kg
Super Slow Bench Press 10 @70kg
Last night:
Back Squat 20x5, 100x3, 155x3, 175x4, 200x3
OHP 40x5, 50x5, 60x3, 60x5, 70x5, 85x6
Pull Ups 6,6,6,5,5 @10kg, 7 @BW
Tonight
Back Squat 60x5, 100x5, 142.5x4, 155x4, 172.5x4 )x5
Dips 2x10 @25kg, 8 2 (RP’d) @20kg, 10@15kg, 8 2(Drop Set) @10kg
Crunches 5x12 @20kg
Yesterday
Swam approx 700m (100m, 300m, 300m) in Llyn Padarn (wet suited - water temp in single figures!)
Today
Squat 60x5, 100x4, 132.5x4, 155x4, 175x4, 200x3
Bench Press 55x5, 70x5, 85x3, 90x5, 105x5, 120x3 (was meant to be 5 ) - not happy with this today. Blaming dips the other day!
Last Night (tough session!)
Back Squat 100x3, 145x3, 165x3, 182.5x3, 200x3)x3
OHP (Paused) 3x3 @50kg
OHP (Volume) 5x10 @50kg
Pull Ups 6,6,5,5,5 @12kg, 8@BW