Restarting Proper Focus

Training Training Logs
22

22 Jan
8 mile run; first 2 miles in 14m 15s to give interval times

24 Jan
Squat 71x5, 90x5, 107.5x5, 125x5, 143x5
Bench 52.5x5, 65x5, 77.5x5, 91x5, 105x5
Row 43x5, 53x5, 64x5, 75x5, 85x5

26 Jan
AM
Atlas Stones 40x3, 70x3, 90x1, 100x1, 90x1, 70x1
Sandbag Carry Medley 40, 60kg 20m (left and right shoulder, chest and zercher)
DB OHP 20x3/3, 30x2/2)x2
Punchbag 30s On:30s Rest )x10

PM
Squat 20x10)x2 71x5, 90x5, 107.5x5)x2
OHP 40x5, 46x5, 55x5, 62.5x5
DL 90x5, 107.5x5, 125x5, 143x5
Chin Up / 12kg DB Curl / 16kg Halo ) x12, 10, 8 (ssets)

27 Jan
4 x 800m run @ 6min 20sec mile pace with 3min walk recovery
Lunges x12 / Crunch x20 / 16kg SLRDL x12)x4 sset

29 Jan
Completed SCR
Broad Jump 140cm
Pull Ups 15
Deadlift 80kg x 10 (v easy)
20m Shuttle x5 in 25s
2km in 8min 10sec

Battle PT in PM

31 Jan
Squat 73x5, 91x5, 110x5, 128x5, 146.5x5
Bench 53.5x5, 67x5, 80.5x5, 93.5x5, 107x5
Row 44x5, 54.5x5, 65x5, 76.5x5, 87.5x5
Chin Up / 12kg DB Curl )x12, 10, 8, 6 sset
GTO 22.5kg, Russian Triangle 11kg, Halo 11kg ) x 12)x3 sset

2 Feb

AM
Farmers Walks
60kg/hand x 20m)x2
70kg/hand x 20m)x2
80kg/hand x 10m
90kg/hand x 10m

Sandbag Carries
40kg Bear Carry x 20m
60kg Left Shoulder x20m
60kg Right Shoulder x20m
60kg Chest x20m
60kg Zercher x20m

Back Squats
60x10)x4

Seated OHP Machine
40kg x 12, 50kg x12, 60kg x 8, 70kg x8

Calf Raise (Seated)
20x20)x3

Hack Squat
40x10, 80x10)x3

1 Like
23

2 Feb PM

Bench Press 20x20, 60x5, 85x12, 87.5x10, 90x8, 90x6 drop 80x2
Dips 12, 12, 10 drop 2
BB Row 60x12, 70x10, 75x8)x2
Chin Ups 10kgx8, 16kg x5 drop BWx3
Lat Raise 7.5kg DB x12)x3
Front Raise 7.5kg DB x12)x3
Rear Delt Flye 7.5kg DB x12)x3

3 Feb
1 Mile 6m 40s
6min rest
1 Mile 6m 45s
6 min rest

TRX Press Ups x 12)x3
Calf Raises x20)x3

4 Feb

Squat 73x5, 9135x5, 110x5, 128x5, 150x3, 110x8
Power Clean 44x5, 54x5, 65x5, 75x5, 90x2, 65x8
Pull Ups 12, 10, 8, 6 + 3 rest pause
Lat Raise 7.5kg DB x12)x3
Front Raise 7.5kg DB x12)x3
Rear Delt Flye 7.5kg DB x12)x3

7 Feb

Squat 20x10)x2, 75x5, 95x5, 112.5x5, 130x5, 150x5
BB Row 20x10, 45x5, 57.5x5, 67.5x5, 80x5, 90x5
DB Bench Press 17.5x12, 22.5x12)X3
Paralette Dips BWx12, 8kgx12)x3
BB RDL 60x12)x4
Chin Ups BWx12, 12, 8, 8
Calf Complex BB Rock Press 60kg x8, KB Rapid Press 16kg x15, Jumps x 25 )x4

1 Like
24

9 Feb
Squat 75x5, 95x5, 112.5x5)x2
DL 95x5, 112.5x5, 130x5, 150x5
DB Bench Press 22.5x12)X4
Paralette Dips 8kgx12)x4
BB RDL 60x12)x4
Chin Ups BWx12, 12, 10, 8
Calf Complex BB Rock Press 60kg x8, KB Rapid Press 16kg x15, Jumps x 25 )x4

14 Feb
Squat 77.5x5, 97.5x5, 115x5, 135x5, 155x5
Row 45x5, 57.5x5, 70x5, 80x5, 90x5
DB Bench Press 22.5x12)X4
Paralette Dips 8kgx12)x4
BB RDL 60x12)x4
Chin Ups BWx12, 12, 10, 8
Calf Complex BB Rock Press 60kg x8, KB Rapid Press 16kg x15, Jumps x 25 )x4

16 Feb
Squat 75x5, 95x5, 115x5)x2
DL 95x5, 115x5, 135x5, 155x5
DB Bench Press 22.5x12)X4
Paralette Dips 8kgx12)x4
BB RDL 70x12)x4
Chin Ups BWx12, 12, 10, 8+2 rest pauses
Calf Complex BB Rock Press 70kg x8, KB Rapid Press 16kg x15, Jumps x 25 )x4

18 Feb
Squat 77.5x5, 95x5, 115x5, 135x5, 160x5, 115x8
Power Clean 45x5, 57.5x5, 70x5, 80x5, 95x1
Paralette Dips 10kgx12)x4
BB RDL 70x12)x4
Chin Ups BWx12, 12, 10, 8+2 rest pauses
Calf Complex BB Rock Press 70kg x8, KB Rapid Press 16kg x15, Jumps x 25 )x4

20 Feb
Ruck 6 miles heavy in 90min

21 Feb
Squat 80x5, 100x5, 120x5, 140x5, 160x5
Row 47.5x5, 60x5, 75x5, 82.5x5, 95x5
Paralette Dips 10kgx12)x4
BB RDL 70x12)x4
Chin Ups BWx12, 12, 10, 8+2 rest pauses
Calf Complex BB Rock Press 70kg x8, KB Rapid Press 16kg x15, Jumps x 25 )x4

22 Feb
Circuit Training 60min
Pull Ups, Squats, Dips, Press Ups, Lunges, Burpees, Bastardos and Running.

1 Like
25

23 Feb
Squat 20x5, 80x5, 100x5, 120x5)x2
Deadlift 80x5,100x5, 120x5, 140x5, 160x5
Paralette Dips 10kgx12)x4
BB RDL 70x12)x4
Chin Ups BWx12, 12, 10, 8+2 rest pauses
Calf Complex BB Rock Press 70kg x8, KB Rapid Press 16kg x15, Jumps x 25 )x4

24 Feb
4min on / 4min off assault bike; 70cal per 4min

25 Feb
Squat 20x5, 80x5, 100x5, 120x5, 140x5, 162.5x5, 120x8
Power Clean 50x5, 60x5, 70x5, 82.5x3, 97.5x1,
Hang Power Clean 70x8
Paralette Dips 10kgx12)x4
BB RDL 70x12)x4
Chin Ups BWx12, 12, 10, 8+2 rest pauses
Calf Complex BB Rock Press 70kg x8, KB Rapid Press 16kg x15, Jumps x 25 )x4
Cycled 6 miles commute straight after

PM Cycled 6 miles commute

26 Feb
Cycled 13 miles AM commute+
Cycled 6 miles PM commute

27 Feb
Cycled 15 miles AM commute+
Cycled 6 miles PM commute

28 Feb
Squats 20x10)x2, 80x5, 100x5, 120x5, 140x5, 165x5
Row 50x5, 60x5, 72.5x5, 85x5, 100x5
Chin Ups 12, 12, 12, 10+2 rest pauses
KB Bench Press 26kg x12)4
Weighted Dips 24kg x12, 12, 12, 10+2
RDL 75x12)x4
Calf Complex 75kg x10/15/30)x3

1 Like
26

2 Mar

Squats 82.5x5, 105x5, 125x5)x2
Deadlift 100x5, 125x5, 145x5, 165x5
RDL 70x12)x4
Calf Complex 10/15/30)x3
Dips 24x12)x4
Chins BWx 12, 10, 8kg x8, 6+3 BW
KB Bench Press 24x12)x3, Single Arm x10/10

1 Like
27

4 Mar

Squat 82.5x5, 105x5, 125x5, 145x5, 170x5, 125x8
PClean 50x5, 60x5, 75x5, 87.5x3, Failed 101 x 3 (so all were, in effect, high pulls)
Hang PClean 75x8
Chin Ups 8k DROP BW (10+2, 10+2, 8+4, 6+4)
RDL 70x12)x4
Calf Complex 10/15/30)x3

5 Mar

Ruck 8.75 miles, 20kg, 110mins.

7 Mar

Squats 85x5, 105x5, 127.5x5, 150x5, 170x5
Row 50x5, 62.5x5, 80x5, 90x5, 100x5
KB Bench Press 26x12)x4
Dips 24kg x 12)x4
Chins 8kg DROP BW 12, 10+2, 10+2, 8+4

1 Like
28

I was just scanning your log. When you said you wanted to take your squat from 140kg to 200kg in 3 months I did wonder if that was possible. But I think your gonna do it.
Great work man.

29

Yes that number is a bit daft on first sight, but itā€™s using muscle memory and that has boosted confidence a tad. Thanks for the response :slight_smile:

1 Like
30

Pleased to say, I tested 1RMs tonight and managed the following:

Back Squat 200.5kg
Strict Press 75kg (failed twice at 80kg)
Deadlift 205kg

So that is 2/3 strength goals achieved.

3 Likes
31

Thats solid work in just a few months. But I think you are right. It comes back quick.!

32

I have not been logging on TN for a few months as the little man has arrived and time is precious.

I have been following this program since mid-March:

Monday - Upper Body Strength
531 Pendlay Row
Weighted Pull Ups (2 sets)
Trx Inverted Row (2 sets)
531 Bench Press
Weighted Dips (2 sets)
DB Arnold Press (3 sets)
Rope Curl (3 sets)
Skull Crusher (3 sets)

Tuesday or Wednesday - Lower Body Strength
Back Squat 531
Wedge Squat (2 sets)
KB Lunges (2 sets)
RDL 531
Poor Man Ham Curl (2 sets)
Calf Raise (2 sets)

Thursday - Pull Hypertrophy
Pendlay Row x3)x6
Chin Ups (3 sets)
Landmine Row (3 sets)
TRX Row (3 sets)
Arnold Press (3 sets)

Friday - Leg Hypertrophy
Squat x3)x6
Wedgw Squat (3 sets)
Lunges (3 sets)
Calf Raise (3 sets)

Saturday - Push Hypertrophy
Bench x3)x6
DB Bench (3 sets)
DB Flyes (3 sets)
BB Curl (3 sets)
DB Curl (3 sets)
Skull Crusher (3 sets)

Between 18/3 and 14/5 I am pleased to report that 1RMs increased as follows:

Pendlay Row 100 to 125
Squat 200.5 to 210
Bench Press from 110 to 125

I have also changed body measurements, as follows:

Chest 42 to 46"
Waist 35 to 35.5"
Hips 40 NO CHANGE
Upper Arm 15.5 to 16"
Forearm 13 to 13.5"
Thigh 25 NO CHANGE
Calf 15.25 to 15.5"
Neck 17 NO CHANGE

Considering the drop in CV brought about through lack of time, and the overall reduction in length of weights sessions, I am happy with these results. A tweak to the program and I am carrying on, until the little man starts sleeping better and I can get some time back!