Sam277's Training eLog

[Sam277]

No deadlift this week, want to be fresh for my driving test this friday.

OHP
40kg 1x5
45kg 1x5
50kg 1x5
55kg 1x4
52.5kg 1x4
50kg 1x2

Dips
Total 60, much quicker than last time too.

Pull ups
Total 20

Chin ups
Total 20

BB Shrugs
60kg 1x5
90kg 1x5
110kg 5x5

[Sam277]

Ahh, what can i say, had a bit of a cold since monday, and it's really been tough in the weight room nothing but fatigue.

Did, bench/ dips monday, but no point writing up results. Took tuesday off.

Was going for Squats today, but absolutly nothing happned until i took 30kg off the bar. Eugh. Guess squats will have to wait for next tuesday.

So here we are, lats and traps day. Seem to be the only muscles that aren't affected, no idea why. In fact these lifts went up.

BB Shrugs
60kg 1x5
80kg 1x5
90kg 1x5
100kg 1x5
110kg 1x5
120kg 1x5
130kg 1x4

BB Rows
40kg 1x8
50kg 1x8
60kg 1x8
70kg 1x8
80kg 1x8
90kg 1x4

Chin ups
Voume of 60.
15reps
14reps
11reps
10reps
10reps

[Sam277]

Bench Press
60kg 1x5
65kg 1x5
70kg 5x5

Dips
Total 80, sets of 10.

4.5k(ish) run
About that time, took somewhere under 15 minutes. I didn't take a stopwatch, will next time, and i was too broken to do math.

[Sam277]

Deadlift[+]
60kg 1x5
90kg 1x5
100kg 1x5
110kg 1x5
120kg 1x5
130kg 1x5
140kg 1x4
150kg 1x1
160kg 1x1

Happy-Happy. Not done deadlift for 2 weeks and still progress, 150 was a very difficult 1RM on last attempt. Maybe it's the box squats brining the hams up a bit more?

BB Rows[-]
60kg 1x5
70kg 1x5
80kg 1x5

Less than last time, but didn't deadlift last time so i guess that's why.

Shrugs[+]
60kg 1x5
90kg 1x5
100kg 1x5
110kg 1x5
120kg 1x5
130kg 1x5
140kg 1x5

Chin ups[=]
BW x10
6kg 1x5
8kg 1x5
10kg 3x5

[Sam277]

Update time. Wednesday.

OHP
40kg 1x5
45kg 1x5
50kg 1x5
52.5kg 3x5

Regression is bad.

Dips
Failed to do 1. Triceps were gone.

Bad session. Weren't happy.

[Sam277]

More updatage. Thursday.

11" Box Back Squats
60kg 1x5
70kg 1x4
80kg 1x3
90kg 1x2
100kg 1x2
80kg 12x2

Parallel Front Box Squats
60kg 1x5
70kg 5x5

Glute Bridges
60kg 3x10

(First time doing this, i think i could of done it with more, but going for form).

Reasonably happy.

[Sam277]

Bench Press
60kg 1x5
65kg 1x5
70kg 3x5

Dips
BW 1x5
10kg 1x5
15kg 5x5
20kg 1x3

BB Curl
30kg 1x8
40kg 5x8

[Sam277]

Deadlift
60kg 1x5
90kg 1x5
110kg 1x5
130kg 10x5

Chin ups
BW 1x5
5kg 1x5
10kg 1x5
15kg 1x5

Didn't have anything left for shrugs and wanted food. Shrugs tomorrow.

[Sam277]

Few changes to which lifts the days are centred around, want to add powercleans in, and i care more about PCs than OHP at this moment in time.

[Monday] - Bench/ OHP
[Tuesday] - Squats
[Wednesday] - Powercleans
[Thursday] - Deadlift

Something like that. Not sure whether to do squats or powercleans first yet, i'll just try that out.

Other changes.
- Might drop shrugs. I still think shrugs are 1 of the best exercises if you care about your physique, but i think they'll be difficult to do with powercleans. Will try to include them.
- Likely rep OHP for 8 reps now.
- Dips to be done once a week now, however they are now weighted, got_belt.
- Purchased an EZ curl bar, i love this, takes the stress of the wrists. Will do curls at the end of monday workout, and end of thursday workout, (if i have the energy).
- Glute bridges added to squat days, tried these for 3x10 @ 60kg last squat day, thought they were brilliant.

[Sam277]

Tuesday workout.

11" Box Back Squats
60kg 1x5
70kg 1x4
80kg 1x3
90kg 12x2

Pretty bad stomach cramps so i didn't do any assistance exercises.

[Sam277]

Bench Press
60kg 1x5
65kg 1x5
72.5kg 1x5
70kg 3x5

OHP
40kg 1x8
45kg 1x8
50kg 1x8

Dips
15kg 5x5

[Sam277]

Yesterdays workout.

Box Squat (now set to just below parallel)
60kg 1x5
70kg 1x5
80kg 1x5
90kg 1x5
100kg 1x3
90kg 2x5
100kg 3x5

Needed a few sets to get my CNS fired up, not gone this high for a while due to low box squats.

Abs
Just plenty of weighted (10kg) crunches and hanging leg raises. NO ideas how many, just repeated both until i couldn't.


-----

Ache_much today?

[Sam277]

Powercleans
50kg 1x5
60kg 1x5
65kg 1x5
70kg 1x5
60kg 3x5

Took it down from 70 to work on form. A mate of mine has had a bit of coaching on the lift and consequently has a lot better form than me. At higher weights i'm kind of relying on my strength to muscle the bar up. Probably going to start getting some coaching on this on Sundays to get good form.

-------------------------------

After this, i had to leave my home gym and go to PE at school, which meant using the school/ leisure centre gym. Yeah, you know the type, all machines, even the dumbells are too low to do shrugs if you wanted to.

Concentration curls
15kg Each arm. No measure of sets/ reps. Started with sets of 10 and alternated arms until reps dropped down to reps of 3-4.

/Kiss biceps and leave gym with sleeves raised.

-------------------------------------

While at the leisure centre i saw some personal trainer who had his client, (who was bigger than him), stand on an up-turned bosu ball and do lateral raises. LATERAL RAISES. I lol'd.

[Sam277]

Brilliant session, way better than expected. 1 big dollop of back growth it seems.

Deadlift+
60kg 1x10
100kg 1x5
130kg 1x5
140kg 1x5
150kg 1x5

Not sure why this was so good. Expected average results, been standing all day. I'm thinking it could be down to the volume of the last session (10x5), or maybe it is the box squats. Expect much experimenting with volume from now on.

Chin ups
10kg 1x5
15kg 3x5

Shrugs
60kg 1x5
90kg 1x5
100kg 1x5
130kg 1x3

Not going to lie, was feeling pretty tired at this point, cut shrugs short and dropped BB rows.

[Sam277]

Bench Press
50kg 1x5
55kg 1x5
60kg 1x5
65kg 1x5
70kg 8x3

Thought i'd go low reps high sets for more volume. Worked for deadlift.

Overhead Press
30kg 1x10
40kg 3x10

No longer a strength priority.

Dips
20kg 3x3

Lateral Raises
5kg 5x8 per arm

Concentration Curls
17kg 5x8 per arm