Restarting Proper Focus

Training Training Logs
1

I have been training for 15 years and at various points have focused on different things.

I am 33, 6’2" and currently around 15st. At the moment my performance looks like this:

Back Squat - 140kg
Deadlift - 160kg
Bench Press - 125kg
OHP - 70kg
Mile - 5min 45sec

Body fat probably around 20%, the highest it’s ever been. I don’t think my posture helps, because I have developed a bad posture from working at a desk over the last 8 years (prior to this I was a Personal Trainer so was active, standing and kneeling most of the time!).

Over the past 10 years I have achieved some pretty decent standards when I have put my mind to it, including a 235kg squat, 230kg deadlift and 145kg bench press. I have done a 5min 15sec mile and 1hr 34min half marathon (at current body weight!). I placed 10th in a triathlon (out of about 150 people) despite being a sh*t swimmer and won a judo competition.

Now I feel relatively deflated and am using this log to make myself accountable again and refocus my training…

I am setting my goals as follows:

  1. Back Squat >200kg by the end of March 2022
  2. Deadlift >200kg by the end of March 2022
  3. OHP >80kg by the end of March 2022
  4. Chest Measurement >47" by the end of March 2022
  5. Waist Measurement <34" by the end of March 2022
  6. Body Fat <15% by the end of March 2022
  7. Upper Arm Measurement >17" by the end of March 2022
  8. Calf Measurement >17" by the end of March 2022
  9. Run 1 mile in under 5min 30sec by end of March 2022

I have picked these standards based on previous performance and March as a timeline as this gives me 1 month before the arrival of my third child, at which point I am definately going to have to focus on training smarter; I want the hardest work out of the way in the next few months so I have a little slack for the following 6. Once the wee man gets older and my sleep will improve again, I will look to improve again.

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2

Starting measurements from today are:

Calves 15 3/8"
Upper Arms 16"
Chest 42"
Waist 35"
Thigh 25 1/4"

3

8/12/21

Back Squat 20x5, 20x5, 50x5, 70x5, 102.5x5)x3
Deadlift 55x5, 70x5, 85x3, 100x3, 115x3, 130x6
T Bar Row 15x12, 20x12)x4
DB Screw Curl 15x10)x4 per arm
Hanging Leg Raise x10) x4
Calf Raise 32kg x20 superset jump x30) x4

5

10/12/21

Back Squat 20x10)x2, 50x5, 70x5, 105x5)x3
Power Cleans 40x2)x3, 65x3)x5
Bench Press 70x12)x4
Purple Band Row x12)x4

6

9/12/21

Circuit training 45min

7

20 Dec

Squat 20x10)x2, 60x5, 80x5, 115x5)x3
OHP 30x5, 35x5, 37.5x3, 40x5, 47.5x5, 55x7
Dip x10, Press up x12) x4 sset
Pullovers 22.5x12)x4

21 Dec
Murph 5/10/15

22 Dec
Squats 20x10)x2, 60x5, 85x5, 117.5x5)x3
DL 60x5, 85x5, 102.5x3, 110x5, 127.5x5, 145x5
T Bar Row 25x12)x2
HLR x10) x2

8

17 Dec

Bsquat 20x10)x2, 55x5, 80x5, 112.5x5)x3

PClean 40x2)x3, 67.5x3)x5

Bench Press 70x12, band row x12) x4 sset

19 Dec
7.5 miles heavy ruck 90min

9

15 Dec

Bsquat
20x10)x2
55x5
80x5
110x5)x3

DL
55x5, 70x5, 85x3, 105x5, 120x3, 137.5x8

T Bar Row 25x15)x4
HLR x10) x4
Calf Complex x4
Vacuums x10) x4

16 Dec
Circuit Training 45min

10

10 Dec

Back Squat
20x10)x2
50x5
70x5
105x5)x3

PClean
40x2)x3
65x3)x5

Bench Press 70x12, Low Row Purple Band x12) x4 superset

12 Dec
Rowing CV 45min

13 Dec

Back Squat
20x10)x2
50x5
70x5
107.5x5)x3

OHP 25x5, 30x5, 35x3, 45x5, 52.5x3, 60x5

Dip x10, Press Up x12) x4 sset
Pullovers 22.5x12)x4

Farmers Walk 300m 24kg each hand

14 Dec

Murph 5/10/15 split
75cal assault bike

11

I have been cycling to work over the last month, 6.3 miles each way, averaging 18.5mph including hills. On late shifts I’ve done my lifting and got straight on the bike. On days I’ve come home, had a coffee, put the little one to bed then trained. Positive effect on body fat and not impacting lifts adversely owing to short distance.

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12

15 Dec

Squat
20x10)x2
55x5
80x5
110x5)x3

Deadlift
55x5
70x5
85x3
105x5
120x3
137.5x8

T Bar Row 25x15)x4
HLR x10)x4
Calf Complex x4
Vacuums x10)x4

16 Dec
Circuit Training

17 Dec

Squat
20x10)x2
55x5
80x5
112.5x5)x3

Power Clean
40x2)x3
67.5x3)x5

Bench Press 70x10
Band Row Purple x12 )x4 Sset

19 Dec
Ruck 7.5miles heavy in 90min

20 Dec

Squat
20x10)x2
60x5
80x5
115x5)x3

OHP
30x5
35x5
37.5x5
40x5
47.5x5
55x7

Dip x10
Press Ups x12 )x4 Sset

Pullovers 22.5x15)x3

21 Dec
5 Pull Ups
10 Press Ups
15 Squats in 10kg vest )x20

13

22 Dec

Squats
20x10)x2
60x5
85x5
117.5x5)x3

Deadlift
60x5
85x5
102.5x3
110x5
127.5x5
145x5

T Bar Row 25x15)x2
HLR x10)x2

24 Dec

Squats
20x10)x2
60x5
90x5
120x5)x3

Power Clean
40x2)x3
70x3)x5

Bench Press 72.5x12
Purple Band Row x12 )x4 Sset

Barbell Curl 40x10
HLR x10 )x4 Sset

27 Dec

Squats
20x10)x2
60x5
90x5
122.5x5)x3

OHP
30x5
35x5
37.5x3
45x3
52.5x3
60x5

Dips x10
Press Ups x12 )x4 Sset

Pullovers 22.5 x 15)x4

Carry 47kg sandbag 300m

14

28 Dec

100cal assault bike

6 Pull Ups
12 Press Ups
18 Squats
x16

4 Pull Ups
8 Press Ups
12 Squats

100cal assault bike

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15

29 Dec

Squats
20x10)x2
70x5
100x5
127.5x5)x3

Deadlift
70x5
85x5
102.5x3
117.5x3
132.5x3
147.5x4

TRX Row x12
HLR x10) x4 sset

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16

30 Dec

Deadlift 50kg x12
Hang Power Clean 50kg x9
Push Press 50kg x6) x5

Kettlebell Snatch 3L/3R 24kg EMOM 10min

Floor Wipers 50kg x10) x5

Occluded BB Curl 30kg x20/15/10/10

Muscle Snatch 30kg x10) x3

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17

31 Dec

Squat
20x10)x2
70x5
100x5
130x5)x3

Power Clean
50x2)x3
80x3)x5

Bench Press 80x10
Purple Band Single Arm Row x10/10)x3 sset

A tough session today

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18

1 Jan
7mile heavy ruck (30kg) 90min

2 Jan - quick session after work, time very tight!
Spinning for 10min
60s Spin
60s DB Flyes

3 Jan
Squat 20x10)x2, 70x5, 110x3, 132.5x5)x3
OHP 30x5, 35x5, 37.5x3, 52.5x5, 60x3, 67.5x2
Ring Dips x10 / DB Flyes 15kg x12 )x3 sset
Pullovers 30kg x12)x3

4 Jan
Run 1 Mile
6 Pull Ups, 12 Press Ups, 18 Squats) x16
4 Pull ups, 8 Press Ups, 12 Squats
Run 2 Miles

  • in 10kg loaded vest

5 Jan
Squats 20x10)x2, 70x5, 100x3, 135x5)x3
DL 70x5)x2, 85x5)x2, 102.5x5)x2
TRX Row x10 / HLR x10)x4 sset

6 Jan
Circuit Session

A Row 90s
B 50kg BB 12 DL, 9 P Clean, 6 OHP )x6

GTO 22.5kg x8/8)x4
Russian Triange 11kg x40

1 Like
19

7 Jan

Squat 20x10)x2, 70x5, 110x3, 137.5x5)x3
P Clean 40x2)x2, 82.5x3)x5
Bench 82.5x10, Band Row x10/10 )x4 sset

8 Jan
Heavy ruck 7.5 miles 30kg 90min

10 Jan
Squat 20x10)x2, 70x5, 120x3, 140x5)x3
OHP 30x5, 32.5x5, 37.5x3, 40x5, 47.5x5, 52.5x5
Ring Dips x10, Flyes x10 (15kg) )x3 sset
Pull Overs x10 30kg

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20

11 Jan

Circuit 45s Assault Bike, 45s Pull Ups, 45s Press Ups, 45s Squats with 10kg vest. 15 rounds completed (100 Pull Ups, 200 Press Ups, 300 Squats)

12 Jan

Squats 20x10)x2, 70x5, 110x3, 142.5x5)x3
DL 70x5, 72.5x5, 87.5x3, 95x5, 107.5x5, 122.5x10
GTO 22x10/10)x4

13 Jan
50kg DL x12, 50kg P Clean x9, 50kg OHP x 6 )x5

50kg Floor Wiper x40

40kg Muscle Snatch x10, 40kg Curl x8 )x3 sset

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21

14 Jan

Squat 20x10)x2, 70x5, 100x3, 120x3, 145x5)x3

16 Jan
8 mile 30kg heavy ruck. 2hrs incl v rough terrain.

17 Jan
Squat 70x5, 87.5x5, 105x5, 122.5x5, 140x5
Bench 50x5, 65x5, 75x5, 90x5, 102.5x5
Row 40x5, 50x5, 62.5x5, 72.5x5, 82.5x5

19 Jan
Squat 20x10)x2, 70x5, 87.5x5, 105x5)x2
OHP 40x5, 45x5, 52.5x5, 60x5
DL 87.5x5, 105x5, 122.5x5, 140x5

21 Jan
Squat 20x10)x2, 70x5, 87.5x5, 105x5, 122.5x5, 145x3, 105x8
Bench 50x5, 65x5, 77.5x5, 90x5, 105x3, 75x8
Clean 40x5, 50x5, 62.5x5, 72.5x5, 85x3, 62.5x8

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