Humanimal's Log

Training Training Logs
41

Sun 31 July 11

Bench press
70kg X 3 X 5

Pullups
BW+5kg X 3 X 5

Pushups
BW X 16,16,13.5

DB Rows
40kg X 16

42

Mon 1 August 11

Squat
100kg X 15 PR

Deadlift (speed)
70kg X 3
80kg X 3
92.5kg X 3 X 3

Bulgarian split squat
50kg X 2 X 6

43

Tue 2 August 11

Push Press
50kg X 3
60kg X 3
65kg X 2.5
60kg X 3
Fixes up push press form, using triple extension instead of hips and knees only
50kg X 2 X 3
60kg X 3 X 3

Pendlay Rows
70kg X 3
80kg X 3
85kg X 3
80kg X 2 X 3
70kg X 10

Dips
BW+10kg X 3 X 7

44

Thu 4 August 11

Deadlift
140kg X 1
145kg X 5 X 1

Front Squat
75kg X 3 X 3

Plank
3mins

45

Fri 5 August 11

Bench Press
70kg X 10 X 3

Pullups
BW X 3
BW+10kg X 3
BW+7.5kg X 4
BW+5kg X 5
BW+2.5kg X 6

Pushups
BW X 17,17,10

DB Rows
40kg X 15

Bench was a satisfactory grind, I think I figured out the correct groove for it. Will attempt 80kg next week.

46

Mon 8 August 11

Squat
100kg X 16 PR

Deadlift (speed)
70kg X 3
82.5kg X 5
92.5kg X 5
82.5kg X 5

Bulgarian Split Squat
50kg X 8 PR

47

Tue 8 August 11

Push press
50kg X 3
60kg X 3
62.5kg X 3
65kg X 3 X 3 PR

Pendlay Row
70kg X 3
80kg X 3
87.5kg X 3
82.5kg X 3
80kg X 3

Dips
BW X 3
BW+10kg X 3
BW+15kg X 3
BW+20kg X 2 X 3
BW X 5, paused, bored.

Push press improving in leaps and bouds, looks to continue.

48

Wed 10 August 11

Deadlift
125kg X 10 PR

Front Squat
77.5kg X 3 X 3

Jump squat
Bar X 3
30kg X 3
35kg X 5 X 3

49

Thu 11 August 11

Bench press
70kg X 1
75kg X 1
77.5kg X 1
80kg X 1 PR
82.5kg X 0
72.5kg X 3
70kg X 3
60kg X 5, paused

Neutral Pullups
BW X 3 X 6

Pushups
2 X 18

DB Rows
40kg X 16

Bench PR for Zyzz, RIP, brah.

50

Summary of last 12 weeks.

Bench Press
80kg PR+10kg

Squat
97.5kg X 20 PR+10kg
100kg X 16 PR+10kg +1rep

Deadlift
155kg PR+7.5kg
125kg X 10 PR+2reps

Overhead Press
PR before was 55kg X 4, I trained 55kg X 3 X 3, not a PR, annoying.

Push press went from
60kg X 3 X 1 → 65kg X 3 X 3
This is partly becuase I fixed my form, but even the 3 sets @ 65kg felt relatively easy and I should get some PR in the next few weeks.

Bodyweight
69kg → 72.5kg

All assistance lifts increased except pullups, although I did gain some weight.

51

Fri 19 August 11

Squat
100kg X 3
105kg X 3
110kg X 1
115kg X 1
120kg X 1
115kg X 1
110kg X 1
105kg X 1
100kg X 3 X 3

Overhead press
40kg X 3
50kg X 3
55kg X 3
60kg X 0
55kg X 1
57.5kg X 1
50kg X 2 X 5

Barbell rollouts, on knees negatives
3 X 5

52

Sun 21 August 11

Deadlift
120kg X 1
130kg X 1
135kg X 3 X 2
130kg X 1
120kg X 1

Pendlay rows
70kg X 3
80kg X 3 X 3

DB Rows
40kg X 15

53

Tuesday 23 August 11

Front squat
70kg X 3
80kg X 3 PR

Bench press
60kg X 3
72.5kg X 3 X 4 PR

Dips
BW X 3
BW+12.5kg X 7

54

Wed 24 August 11

Pullups
BW X 5 X 5

Fri 26 August 11

Push press
60kg X 3
65kg X 3
67.5kg X 3 PR, very messy
65kg X 2.5, ugh
60kg X 3

Neutral pullups
BW+5kg X 3 X 5

Pushups
BW X 20,18

55

Mon 29 August 11

Overhead press
40kg X 3
50kg X 3
55kg X 1
57.5kg X 5 X 1 (feels like I might eb ready for 60kg next week, we’ll see)
40kg X 12 PR

Pullups
BW X 3
BW+7.5kg X 3 X 3

Dips
BW X 3
BW+15kg X 7

DB Rows
40kg X 20 PR

Somehow injured/strained my left hip flexor, first noticed it on front squats last Thursday. It hurts at the bottom of the squat (similar to this guys experiences: sherdog.net/forums/f13/hip-flexor-hurts-when-squatting-any-ideas-1475209/). I won’t do any lower body exercises this week, apart from mobility and bodyweight stuff to hopefully help it recover faster.

Fingers crossed; this sucks.

56

Wed 31 August

Bench Press
70kg X 1
75kg X 3 X 3 PR
60kg X 10

Neutral pullups
BW+7.5kg X 3 X 4

Pushups
BW X 22

57

Fri 2 September 11

Push Press
50kg X 3
60kg X 3
65kg X 1
70kg X 5 X 1
65kg X 1
60kg X 1

Helped a friend learn cleans, which required me doing multiple reps of cleans and clean pulls. Hip flexor felt good during this, which is a good sign. EDIT: it did pull up a bit sore.

Pushups
BW X 26

Neutral Pullups
BW X 8

58

Mon 5 September 11

Overhead press
50kg X 1
55kg X 1
60kg X 1,1,0 PR

Squat, including warm up sets
5kg(goblet squat) X 12
20kg X 2 X 5
40kg X 5
60kg X 3
70kg X 1
80kg X 1
95kg X 2,1

Was aware of my hip flexor during warm up sets (although it felt great during sets with just the bar), but it didn’t feel like it would be a problem during work sets. On the first set of 95kg, it felt really weak and I found it a train to get out of the hole. Same experience on the next set at 95kg. I’ll go see a professional about it, as it is fucking frustrating.

Dips
BW X 3
BW+17.5kg X 5

Pullups
BW X 7,7,5

59

Wed 7 August 11

Bench Press
70kg X 1
77.5kg X 10 X 1
60kg X 5 X 3, paused

Seated cable row
50kg X 5
60kg X 5
65kg X 5
70kg X 3
65kg X 5
60kg X 5
50kg X 10

Pushups
BW X 26

DB Rows
40kg X 22 PR

60

Fri 9 September 11

Push Press
50kg X 3
60kg X 3
65kg X 3,2.5
60kg X 3
62.5kg X 3
65kg X 2
60kg X 3

Neutral Pullups
BW+10kg X 4 X 3