Sam277's Training eLog

by **Sam277** » Wed Sep 16, 2009 4:50 pm

atypical1 wrote:Are you finding yourself failing on the bench?

james

Stalled at 70kg (5x5), so deloaded. What's strange is that my OHP (now 50kg 5x5) has kept going up despite being after bench. Anyhow, doing them on different days now.

3x5 62.5kg bench @ better range of motion (ie more), minmial back arch and a wider grip. I think it's my chest that's giving out first, and my triceps have made much better gains.

But yeah, bench has been a bit more of a problem.

Edit: Failed at 65kg.

by **Sam277** » Thu Sep 17, 2009 4:51 pm

Yesterdays workout.

Squats
60kg 1x5
90kg 1x5
110kg 1x5
120kg 1x5
125kg 3x5

And that's it.

by **Sam277** » Thu Sep 17, 2009 10:29 pm

Right, todays workout. OHP and Dips for assistance.

OHP
40kg 1x5
45kg 1x5
47.5kg 1x5
50kg 1x5

Very happy with that. I'll do 52.5kg next workout, although i'm really hoping that i'll actually push 55kg up. We will see!

Dips
1x9
1x6
1x4

Ok, not too bad, did them straight after OHP, fairly happy.

All in all, smiles from my corner. Apart from how bad my bench looks.

by **Sam277** » Fri Sep 18, 2009 3:43 pm

Power Cleans
50kg 1x5
55kg 1x5
57.5kg 1x5
60kg 1x3

Deadlift
90kg 1x5
110kg 1x5
130kg 1x5
140kg 1x1
150kg 1x1
Woohoo! Personal best. Happy happy.

Chin ups
BW+8kg 1x5
BW+8kg 1x5
BW+8kg 1x4

Barbell Shrugs
60kg 1x5
90kg 2x5

Cya.

by **Sam277** » Mon Sep 21, 2009 9:17 pm

Plymetric Push ups
3x10
Very little rest, i like these.

BB Bench Press (Wide grip)
50kg 1x5
55kg 1x5
60kg 1x5

65kg 1x4 / 1x4 / 1x3 / 1x3 / 1x2

Happy happy, failed to get 1 rep of 65kg at the end of last workout.

Dips
BW+8kg 1x5 / 1x5 / 1x4

As of yet i don't have a dip belt, so i made one out of duck tape to wrap round the bar and then slot my foot through, worked a treat. Man-ginuity that.

BB Curls
40kg 3x5

Ja, happy with that. Now to walk the dog... i mean low intensity cardio... Bring on next workout.

by **Sam277** » Tue Sep 22, 2009 9:04 pm

Power Cleans
50kg 1x5
60kg 1x5

Deadlift
90kg 1x5
110kg 1x5
130kg 1x5
140kg 1x5

Chin ups
BW+8kg 1x8
BW+8kg 1x6
BW+8kg 1x5

Barbell Shrugs
60kg 1x5
90kg 1x5
100kg 1x5

by **Sam277** » Tue Sep 29, 2009 11:09 pm

Hmm, no update for a while.

Will start with WEDNESDAY 23RD, can't remember what i did before final set, or dips, but yeah did them too.

OHP
Final set
52.5kg 1x5

by **Sam277** » Tue Sep 29, 2009 11:10 pm

THURSDAY 24th

Squats
Again, can't remember all sets, although it would of been pyramiding up.

130kg 1x5

by **Sam277** » Tue Sep 29, 2009 11:27 pm

Ok, today. Powercleans are getting heavy, kind of felt warn out for my deadlifts, meant i went for volume on deadlifts instead of maximal strength. Probably going to do power cleans on sunday.

Powercleans
50kg 1x5
55kg 1x5
60kg 1x5
62.5kg 1x5
65kg 1x5
67.5kg 1x5
70kg 1x1. (AFTER 4 fails, took 10 minutes rest before trying again. I wanted this.

Deadlifts
90kg 1x5
100kg 1x5
110kg 1x5
120kg 1x5
130kg 3x5

Just looked back, last tuesday i pulled 140kg x3, not 1! No edit button!

Chin ups
Strapped a 10kg dumbell to my foot. 3 sets, reps starting at around 10 going down to around 5. The exact numbers escape me. Lack of blood to the brain you see. No O2.

by **Sam277** » Wed Sep 30, 2009 6:51 pm

Had to workout at leisure centre for pe at 6th form. I hate public gyms. Crap equipment, and a 5 foot 6kg 1inch bar. Nice... Yeah you can guess the ty[e, mainly cardio, and the entire free weight area is no bigger than what i'd normally workout in alone.

None the less, i went and did the usual workout of ohp and dips.

OHP
I cba to workout the work up sets, with the stupid bar, but i managed to put a whole 48.5kg on. Yep, that was eveything.

So-
48.5kg 5x8

Volume, not what i'd hoped for, but no real choice, the only other way to do shoulders would of been the shoulder press, ie, this.

However, the handles were in a VERY VERY comftable position. I usually run a couple of rails across my prack, so the angle was nice.

Dips
Total of 100

by **Sam277** » Wed Oct 07, 2009 9:17 pm

MONDAY

Bench Press
60kg 1x5
62.5kg 1x5
65kg 1x5
67.5kg 1x5
70kg 1x5

Dips
50 total

by **Sam277** » Wed Oct 07, 2009 9:20 pm

11" Box Squats
60kg 1x2
65kg 1x2
70kg 1x2
75kg 1x2
80kg 1x2
85kg 1x2
90kg 1x2
100kg 5x2

First time properly doing box squat, next time i'll know where to cut in and will go for 8 working sets. I was happy with that, 130kg 1x5 being my PR for free squat.

OHP
40kg 1x5
45kg 1x5
50kg 1x5
52.5kg 1x8

by **Sam277** » Thu Oct 08, 2009 11:51 pm

Deadlifts
60kg 1x5
90kg 1x5
110kg 1x5
120kg 1x5
130kg 1x5
140kg 3x3

BB Rows
50kg 1x5
60kg 3x5

Shrugs
60kg 1x5
70kg 1x5
80kg 1x5
90kg 1x5
100kg 1x5
110kg 1x5

Chin ups
Total volume of 40 @ BW

by **Sam277** » Mon Oct 12, 2009 11:15 pm

Sundays workout.

11" Box Squats
60kg 1x5
80kg 1x5
100kg 10x2

Workouts going to be cramped this week due to commitments.

by **Sam277** » Mon Oct 12, 2009 11:18 pm

Todays

Wide Grip Bench Press
60kg 1x5
65kg 1x5
67.5kg 1x5
70kg 1x5/5/4

Front box squats(not sure of height, low enough to break parallel but not 11").
60kg 1x5
70kg 1x5
75kg 1x5
80kg 3x5

Sam277's Training eLog

Re: Sam277's Training eLog

Squats

Overhead Press

Back

Bench, dips, bb curls

Re: Sam277's Training eLog

OHP

squats

BACK

OHP

bench press

Squats + OHP

Back

Legs (hams/ glutes)

Legs (quads)

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