Staying with relatives for Christmas, some training but I’ll log it when I have a decent wifi connection.
Hey up, looking through your log mate - good lifting! I will be following your progress.
Thank you to everyone following along, there should be a lot to see if all goes well!
23rd
[am - Stat. Bike + core]
24th
Squat: to 2 x 180kg, 2 x 200kg, 2 x 210kg, 1 x 220kg, 2 x 3 x 200kg
Leg Press
Leg Ext. + Curls
CG Pulldowns
Cuban Press
etc.
25th
Long Walk
26th
Off, gym shut and had a bad cough.
27th
Squat: w/u to 2 x 180kg; 1 x 220kg, 1 x 230kg, 1 x 240kg
Bench: 8 x 110kg, 5 x 120kg, 3 x 3 x 110kg (really light as I was battling with an odd bar and one of those benches with a gap in the back board 3/4 of the way down)
Cuban Press + DB Push Press, a few sets each to failure
28th
Couldn’t get to gym because I was travelling, so did some quick DB work:
20kg DB Goblet Squat: 5 x 12
SS with
Plyometric Pushup: 5 x 8
Then various planks, then:
Hammer Curl: 3 sets to failure with 20kg
Strict DB Drag Curl: 2 sets to failure with 10kg
29th
Playing at a bridge congress in London with my father today, but I’m planning to go to Genesis Gym afterwards, which is supposedly great for powerlifting. I’ll update later.
29th
Squat: w/u with 6x100kg, 3x140kg, 2x180kg, 1x200kg; 1 x 220kg, 1 x 230kg, 2 x 210kg, 2 x 200kg
Deadlift: 3x100kg, 2x140kg; 2 x 180kg, 1 x 200kg, (add belt) 1 x 210kg, 1 x 220kg, (belt off) 5 x 2 x 180kg
Pulldowns: 12 x 60kg, 6 x 100kg, 8 x 95kg, 10 x 90kg, 2 x something x 80kg
Good gym, loads of plates, monolift, competition benches etc . I went quite late in the evening (it was open till midnight!) and was tired so didn’t lift anything crazy, but a decent session. The bar I squatted with was thick (which seemed to shift the weight onto my quads a bit) and possibly heavier than normal - in fact, maybe I should add 5kg to each of the weights from this session, as it could have been 25kg, but I’ll leave it to be sure it’s not overestimated - and all this lead to me struggling slightly at 230kg and not going higher.
Deadlifts were mostly fast and comfortable, although 220kg was a little bit slower than the others.
30th
Squat: w/u with 3x120kg, 3x170kg; 1x 220kg, 1x 230kg, 4 x 200kg
OHP / Push Press: 5 x 70kg, 4 x 75kg, 3 x 80kg, 2 x 90kg, 1 x 95kg, 5 x 70kg
Bench: to 5 x 3 x 120kg
Very tired for this session; traveling, having a bad throat, and trying to keep up with near-daily squatting have left me pretty worn-out, and I think the deadlifts added to this. Still, another day over 500lbs is nothing to complain about really, progress continues! BW is down according to gym scales, 97kg slightly dehydrated. When the holidays are over I’m planning to re-introduce myself to heavy high-frequency benching and then begin gaining weight slowly after a few weeks more of leaning out to get back to around 105kg / 231lbs.
31st
Squat: w/u with 4x100kg, 3x150kg, 1x200kg; 1 x 230kg, 1 x 240kg, 2 x 3 x 200kg
Hamstring Curl: w/u then 2 sets to failure
Rowing Machine: 500m w/u, then 6 x 30 sec. sprint with 1 min. rest between sets
Good to hit 240kg again. I had to grind it out a bit, but given the fact that I wasn’t feeling very fresh going into the session I’m ok with that.
1st
Gym closed.
Goblet Squat: 6 x 5 x 40kg
Single-arm DB Press: some singles on each arm with the 40kg DB
Hammer Curl: 3 x 10 x 30kg
Strict DB Curl: 5 sets to failure or close with different grip variations and weights between 10-20kg (each arm)
Pushups: 50 reps, then another couple of sets of at least 20-30
Just playing around with some dumbbell exercises etc. The goblet squats were pretty good, I might use these in the future to develop core strength and stability. I originally aimed for max reps with the pushups, but 50 seemed like a good number to finish on so I stopped just short of complete failure. I know I couldn’t do that many continuously a few months ago, must be the sets of 10 on bench! Anyway, up late last night watching fireworks etc. and the gym wasn’t open today, so just some light training to keep working and prepare for the next round of heavy squatting.
Happy New Year!
2nd
Squat: w/u with 5x100kg, 3x140kg, 2x185kg; 1 x 225kg, 1 x 240kg, 1 x 245kg (=PR), 2 x 215kg
Push Press: 5 x 60kg, 5 x 70kg, 4 x 80kg, 3 x 85kg, 2 x 90kg, 1 x 100kg
Press from Pins Overhead (standing): ramped up to 80kg x 3, then 9 x 60kg
Bench: to 6 x 110kg, 2 x 5 x 120kg
Cable Row: 8 x 90kg, 8 x 105kg, 8 x 120kg
That 245kg squat was the closest I’ve come to missing because my legs simply couldn’t move the weight - normally I keep the weight back on my glutes and lower back etc. and don’t feel much in my quads… If I start missing squats at lockout raw I might be able to get some kind of weirdness certificate. Anyway, great work!
3rd
Squat: 6x100kg, 5x140kg, 2x180kg; 1 x 220kg, 1 x 230kg, 3 x 215kg (=PR?)
Deadlift: 3 x 140kg, 2 x 180kg, 1 x 210kg, 1 x 220kg
SGDL: (beltless) 3 x 3 x 140kg, 2 x 160kg, 1 x 170kg (PR?)
Good effort again! 160-170kg snatch-grip, belt- and strap-less, is pretty tough, and a nice 220kg pull again after squats isn’t letting me down too badly. Going home today, so training will be more normal again (schedule + equipment wise).
4th
Rugby: up to 7 sec. to sprint 60m, then 23 sec. to rest, x max reps. I got to 7 or 8 reps then my calves started to cramp so I pulled out. Could be far worse, I felt fast even if my endurance isn’t the greatest.
Then skills etc. and more fitness.
Then:
Squat: 3x120kg, 2x170kg; 1 x 220kg, 1 x 230kg, 1 x 240kg, 3 x 220kg (PR!)
Push Press: 7 x 70kg, 4 x 80kg, 3 x 90kg, 2 x 95kg, 1 x 100kg
There was no time to finish with light bench triples like I’d planned, so I did 80 push-ups, which were actually quite enjoyable, over two sets (50, 30) then left it there. Great work done again today despite having a cold.
5th
Squat: w/u with 3x70kg, 3x120kg, 2x170kg; 1 x 220kg, 1 x 240kg, 1 x 247.5kg (546lbs, PR!), 2 x 220kg
Cuban Press: 8 x 28kg DBs, 10 x 26kg DBs, 12+ x 15kg DBs
Bench: doing some at home now, just taking 40 mins after that session to rest and celebrate continued progress!
…and bench was as follows:-
Bench: 2 x 4 x 80kg, 4 x 115kg, 3 x 3 x 135kg
Simple practice session to begin the push towards another bench PR. Felt reasonable.
6th
Rugby: “friendly” vs an invitational-type team, decent win, tough fitness work.
Later:-
Squat: w/u with 3x120kg, 2x170kg; 1 x 220kg, 1 x 230kg
Snatch-grip DL: 3 x 120kg, 3 x 150kg, 3 x 160kg, 1 x 170kg, 1 x 180kg (PR!), 1 x 185kg (PR!)
Machine Row: 2 x 12 x 91kg
DB Curl: 2 sets to failure at 17.5kg each
Not liking the new format here. Shame, this site had a great look before and was far easier to use. Hopefully the spacing will be right on this post, if not I apologize. Training was solid after rugby, nice SGDL PRs too!
Yeep new format sucks. Spacing is ok in all posts after the change though.
Nice work! I started playing with snatch low pulls some time ago and hope to beat you soon in full snatch deads 