Haven’t posted in a while, been thinking/talking about training less and actually doing more in the gym.
Current maxes:
Bench press - 135kg (297) x 1
Squat - 205 (451) x 1
Deadlift - 215 (473) x 1
15/3/11
Bench Press
85kgx5, 100kgx5, 115kgx5
DB bench press
30kg 5x15
DB row
30kg 5x10
20mins cross trainer
17/3/11
Overhead press
55kgx5, 65kgx5, 75kgx5, 50kgx12
BW Dips 5x10
Chins 3x2
Lat pull downs 3x10
21/3/11
Squats
135kgx5, 155kgx5, 175kgx5
Leg Press
‘10’ 5x15
Hamstring curls
5x10
22/03/11
Bench Press
85kgx5, 100kgx5, 115kgx7
DB bench press
30kg 5x15
Bent over row
80kg 5x10
23/3/11
Deadlift
140x5
160x5
180x5
Good Mornings
40x12
45x12x4
Hanging Leg Raises
5x10
Band assisted pull ups 3x5
28/3/11
Overhead Press
65kgx3, 75kgx3, 85kgx4
Dips
BW 15,15,15,14,14
Chin ups
Band assisted 3x10
BW 2x2
Bench Press
95kgx3, 110kgx3, 122.5kgx6, 125kgx3
DB Bench press
3x15 30kg
Active recovery between sets of db bench - cycling moderate intensity whilst training partners did their sets approx 3 minsx5
T-bar rows
5x10 80kg
Wendler??? im hitting a variation of it too and as of now i love it
Squats
145kgx3, 165x3, 185x5
Leg Press
5x15 ‘10’
Hamstring curls
5x10
Got to the gym 10 minutes before it closed
Deadlifts
3x150kg
3x175kg
3x195kg
Bench Press
50kgx5, 50x5, 100x5, 115x3, 130x1
DB Bench press
32.5kgx15,15,14,14,13
T-bar rows
85kg 5x10
When benching I felt pain in my biceps and elbows, no idea what it was but pretty annoying as it prevented me from attempting 1RM. Deload week next week so hopefully this will sort it out
6/4/11
Squats
60x5, 100x5, 155x5, 175x3, 195x1, 210x1
Hamstring curls
5x10
Tricep extensions
5x12
Leg press
5x15 ‘10’
Bicep curls
5x12 35kg
Missed a couple of gym days because of birthday and travelling home from uni etc.
13/4/11
Deadlifts
60x5, 110x5, 160x5, 185x3, 205x1, 225x1(ish)
Good mornings
60kg 5x10
Plank - 2x 60s
Bike - 10 mins
X trainer - 5 mins
Results so far
Squat increase 5kg
Deadlift increase 10kg(ish) - struggled at very top of lockout, blaming it on the crap atmosphere of the gym I went to. Everyone staring as if they’ve never seen a deadlift before and take that playing in the weights room, no thanks won’t be going back there in a hurry. Also trained alone for the first time in nearly a year.
Bench Press stayed the same
OHP
62.5 x5, 72.5 x3, 80x1, 90x1
Dips
10,10,10,8,8
Standing BB curls
35kg 5x10
Squats
82.5 x5, 102.5 x5, 122.5 x5
Hamstring curls
5x10
Hang cleans
40kg 5x3
Hang snatch
40 kg a few trying to get technique sorted.
Bench
55kg x5, 67kg x5, 80kg x5 / after some persuasion from a friend I attempted 1RM as bench was the only lift that hadnt gone up, 120kg x3, 140kgx1, 145kg FAIL
Flies
Lack of equipment in the gym Im using while back from uni, dumbells only up to 20kg
15kg 5x15
Bent Over row
90kg 5x10
26/4/11
Light session at the rugby club, just to tide me over until I have access to a decent gym again
Bench Press
50kg x15, 60kgx15, 70x25
incline flies
17.5kg 3x12
Tricep pushdowns
3x10
First serious session back in the gym in a while:
Squats
60kgx5 x2
120kgx5
170kgx5
180kgx3 (had a wobble on 2nd rep which put me off
190kgx5
Speed Deadlifts
5x3 110kg
Leg Press
3x15
30 mins x-trainer
10/5/11
15 mins incline walk on treadmill
Bench
barx5
70x5
70x5
115x5
120x5
130x3 - racked for around 10 seconds then 1 paused rep
130 3xpaused singles
Close grip lock outs
70x12
90x10
110x10
110x10
130x8
DB bicep curls
alternating curls to failure switch to pinwheels to failure 3 sets 17.5kg
2x300m rowing machine sprints
5mins x-trainer cool down
12/5/11
Deadlift
70x5
110x5
160x5
180x5
200x3
Speed Squats
5x3 110kg
Standing long jump
Box jumps
16/5/11
Trained with a mate I hadn’t trained with in a while. Really enjoyed this session
Bench
60x5
100x5
100x5
120x5
125x4
130x3
Floor dumbell press 2 second pause at bottom
30x10
40x5
40x5
40x5
37.5x5
30x10
Tricep pushdowns
3 sets pulling rope apart to failure then with rope together to failure
3 sets overhead tricep extension