Mikes Training Log

[MikeSydney]

DE Squat Day
80kg x 3 x 10sets Regular squats
pyramid sets of 8 to 120kg kneeling squats
80 kg 3setsx8reps very fast zercher squats
Glute ham raise using barbell on ground 5 sets of until i could not resist the fall. This exercise is hard and im crap at it. New goal, get good at this.

[StevieD]

Nice to see another Aussie here on stronglifts. Some impressive numbers, obviously been training a while before posting a log?

[MikeSydney]

DE BENCH
62.5 3 grips 12 sets
JM press 40kgx12 3 sets
h grip chin 6,5,5,3
OHP 40kg x 10, 2 sets
BBROW
10x60kg
10x70
7x70
10x70
10x70
DB Shrug
14x29.5kg
17x32kg
11x41.5kg
10x47.5kg
1 set 10 curls 32kg
3 set 30 sec abs bridges
Pushups 20, 9

Extra weekend workouts split into 2
db press 32x10x4
lat pulldown
GHR
Standing abs
Delt raise
inverted rows
Incline db press

[MikeSydney]

Me Squat Day
Box squat, low aerobics step, I am new to box squatting.
10x bar
10x 40kg
10x60kg
5x80kg
5x100kg
6x120kg
3x140kg
1x150kg

Goodmornings, arched back bending knees at end of movement
4 sets 10 reps 60kg
1 x 4 60kg

3 sets of glute ham raise, or glute ham fall, im not strong enough to raise it yet.

Due to time contraints i skipped abs

Note: I am not the only one in the gym box squatting, I saw one guy using a bench on the smith machine box squatting 10kg per side. He also had the 6inch foam pad on the bar, I wonder if there is a website that advocates these sort of movements. It would be an amusing read.

[MikeSydney]

ME Bench
Bench Press
Warm up with the bar and pyramid upto
90kg
95x1
100x1
105x1
107.5kgx1 NEW PR!!
I think im going to have start getting spotted soon on max bench attempts.
I cant remember the last time i failed a rep on bench. Ive also never failed a squat.
Next workout i will practice failing the squat, setting it on the bars.


Dumbell Incline Bench
25kgx10
32kgx10
36kgx9
36kgx8

A few chins
pec dec just for something different
Staning cable abs
1 arm tricep pushdowns

[MikeSydney]

DE Squat
Box squats 80kgx3 reps x 12 sets with 30 sec-1nim break between sets
Still cannot get into wide squat position. I guess i need better hip mobility

Rack Pulls Just below knee
Pyramid upto 160kg, done around 8 reps then put the straps on
3 reps at 170 and 3 reps at 180kg

A few hammer grip chins and chin up

[MikeSydney]

Got confused over the long weekend, turned DE Bench into ME Bench
Bench Press
Pyramid upto 3x100kg then hit singles
1x 105kg
1x 110kg NEW PR

Weighted 5kg Dips Plus 10kg 3 sets
Plus superseted weighted 5kg hgrip chins and a pullup or 2.

24kg 1 arm kettlebell row same as dumbell row

1 arm dumbell oh press
8x 18
8x20
8x25

24kg kettle bell swings

Pushups.

[MikeSydney]

ME Box Squat
Worked upto 3x150kg
1x160kg
1x165kg new PR for Box squat

RDL
6x100kg
6x100kg losing grip switch to straps
10x100kg
10x100kg

Shrugs with plates
15x 20kg plates
straped a 10 and 20 together to make 30kg
4x10 @ 30kg

[MikeSydney]

Weekend workouts
DE Bench 12 sets 3 repsx 70kg
Flad dumbell bench
6 sets 8 reps 36kg dumbells

Next workout
Barbell Rows 5 sets 10 reps 70kg
incline situps 5x10
Overhead press with tricep bar and 20kg 5x10
hyperextensions 6 set bodweight plus medicine balls,
Done some leg raise thing aswell, not sure if it was worth it or not.

[MikeSydney]

Last nights workout
DE Squat
Instead or squat or deadlift i done power cleans, for a change, speaking of change i had to change the barbell twice, First one fell apart, its normally used for deadlifts, one end of the bar kept coming undone and slid off 6 inches during the clean, Change of bar, This next bar was bent like a banana, ok for squats but not ideal for cleans, then some people finished benching in the rack so i tried a 3rd bar, it was an eleiko, i was pleased, until i saw it was bent too. There are 2 more bars in the gym to try, they are both used exclusivly on the benches. They should be straight. Unlike everything else in my gym.

After warm up
4 sets of 4 at 60kg
9 sets of 4-3 at 70kg

followed by a bunch of different grip pull ups chin ups

then a 2.5 minute walk followed by a 7.5 minute run on the tredmill.

[MikeSydney]

ME Bench
Incline Bench, This was really hard for some reason.
5x60
5x70
3x80
4x80
3x80

Hammer grip chins
8,5,5

Dip
5@bw
6 +10kg
5 + 20kg

OH Press with tricep bar ---(_|_|_)--- <--looks like that
My new fav Oh exercise
20x8
30x8
40x3 hammer curled the bar 3 times after set of press
40x1 hammer curled the bar 3 times after set of press

[MikeSydney]

Squat day with no squats

Good morning, bending the knees
10x20
10x40
10x60
7x80
7x100
4x120
5x120
6x120

Overhead Squat
8x20
5x40
2x50

[MikeSydney]

DE Bench
50% of max
55kg 3 grips wide reg and close
12 sets of 3 reps with less than 1 min break between sets

After DE Bench I decided to max out in 5 rep sets
80x5
85x5
90x5
95x2 <--nothing dynamic about those reps

Upright Rows
40kgx10
4 sets then the 5th set i only got 8 reps

Some tripcep pushdown and straight arm pulldowns supersetted