Summit69 Training Log

[Summit69]

Day 14 Wed 21

Squats
Warm Up
5x5x40Kg
3x5x60Kg

Work Sets
5x5x92.5Kg

OHP
Warm Up
5x5x20Kg
3x5x30Kg

Work Sets
47.5Kg
5 5 5 3 3

Deadlift
Warm Up
3x5x60Kg

Work Set
1x5x100Kg

Pull Ups
8 7 6

Everything was a struggle tonight. Form wasn't great on the squats. Just about got the last rep of the first set up on OHP. Nearly fell over backwards on the 2nd!
Used chalk for the first time on the deadlift. It made a huge difference to my grip. Glad it was only 1 set though. The chalk helped on the pull ups as well. My grip didn't fail on them for a change. Can't blame the grip this time . I had nothing left by then though.
I felt great before I started. Couldn't wait to get to the gym all day. Just had a bad day I guess.

[Summit69]

Day 15 Fri 23

Squats
Warm Up
5x5x40Kg
3x5x60Kg

Work Sets
5x5x95

Bench
Warm Up
5x5x50Kg

Work Sets
5x5x72.5Kg

BB Row
5x5x50Kg

Weighted Dips
5x5x10Kg

[Summit69]

Mon 26

Squat
Warm up
5x5x60Kg

Work Sets
5x5x97.5Kg

OHP
Warm Up
5x5x20Kg
3x5x30Kg

Work Sets
5 5 4 4 3 x 47.5Kg

Dead Lift
Warm Up 5x5x60Kg

Work Set
1x5x105Kg

Chin Ups
3x5x5Kg

Prone Bridges
45 30 30

2nd stall on the press. Appears worse than before but I noticed that I arched my back a bit getting some of the reps up. Tried to cut that out this time.

[Summit69]

Wed 28

Squat
Warm Ups
5x5x60Kg

Work Sets
5x5x100Kg

Bench
Warm Ups
5x5x40Kg

Work Sets
5 5 4 3 3 x 75Kg

BB Row
5x5x52.5Kg

Weighted Dips
3x5x12.5Kg

Hit my goal on squats. I'm finding squats 3x per week while adding weight each time is getting tough though.
Stalled on the bench. Didn't see that coming 72.5 felt ok.

[Summit69]

Fri 30

Squat
Warm Up
5x5x60Kg

Work Sets
5x5x102.5Kg

OHP
4 4 4 3 3 x 47.5Kg

Deadlift
Warm Up
5x5x60xKg

Work Set
1x5x110Kg

Weighted Pull Ups
3x5x5Kg

Just about managed to get the last few reps on the squats.
3rd stall on Press. Kept my core straight this time on all reps. I'm going to do a hard deload on these.

[Summit69]

Mon 2nd Nov

Squats
Warm Up
5x5x60Kg

Work Sets
5x5x105Kg

Bench
Warm Up
5x5x40Kg

Work Sets
5 5 5 4 5 x 75Kg

BB Row
5x5x55Kg

Weighted Dips
3x5x15Kg

1.5 x Body weight on squats. I'm really happy with my squat and deadlift progress. My form was suffering a little bit towards the end though.
I was struggling on the 3rd and 4th reps of the 4th set of the bench. My spotter got involved on the 5th. I think I could have got it.
He touched the bar though so its a fail. Thats the 2nd fail @ 75Kg, I'll get it Friday. My goal of 5x5x85Kg seems a long way off at the moment.

[Summit69]

Wed 4th

Squats
Warm Up
5x5x60Kg

Work Sets
107.5Kg 5 5 5 3

OHP
Warm Up
5x5x25Kg

Work Sets
5x5x37.5Kg

Deadlift
Warm Up
5x5x60Kg

Work Sets
1x5x115Kg

Weighted Chin Ups
3x5x7.5Kg

Felt that I was bending way too far forward on the squats so I stopped at 3 on the 4th set. I asked someone to check my form on the 5th and they confirmed this. If I stopped at or just before parallel it was fine. I'm not counting any reps from that set though as they were either not deep enough or almost a good morning! Asked him to check my form again at 60Kg and it was fine when going deep.
Need to fix this.

[Mackadocious]

Good looking gains. I am also having a struggle with the overhead press near the same weight too. I have deloaded and I am not sure if I will break through the stall point. Today will be the second attempt at it.
I noticed your doing the barbell rows now. I am thinking of switching to that soon too. How is it going for you?

[Summit69]

Hi Mackadocious,

I'm having a struggle with everything lately! Enjoying the struggle though.
BB rows are going well, its a great exercise. I've read and re-read a lot of form guides for these and felt that I was able to do them now.
I'm noticeably more tired when I leave the gym after going these rather than the inverted rows. Maybe I wasn't giving the bodyweight exercises my all. The weight progression forces me to.

How did you get on with the OHP attempt?
Have you started a training log?
its definitely helped me. I don't want to stall and have to put it up here. It helps me keep my focus.

[Summit69]

Fri 6th

Squats
Warm Up
5x5x60Kg

Work Sets
107.5Kg 4 3 2 0

Bench
Warm Up
5x5x40Kg

Work Sets
5x5x575Kg

BB Row
5x5x57.5Kg

Weighted Dips
3x5x17.5Kg

Rev Crunch
3x8

Stalled on squats again. Got 75 on the bench this time though. Just!

[Summit69]

Mon 9th

Squats
Warm Up
5x5x60Kg

Work Sets
107.5Kg 4 3 3 2 2

OHP
Warm Up
5x5x20Kg

Work Sets
5x5x40Kg

Deadlift
Warm Ups
5x5x60Kg

Work Sets
1x5x120Kg

Weighted Pull Ups
3x5x7.5Kg

Bad form on the squats again during the work sets. It couldn't have got this bad all of a sudden.
I must have been ignoring it in a rush to get the weight up. Same situation as the OHP.
Just about got the last couple of reps up on the deadlift and my grip was going despite the chalk.

[WhiteGorilla]

Just wondering, why do you do 5X5 for the warmup sets at the same weight?

[Summit69]

Wed 11th

Squats
Warm Up
5x5x25Kg
3x3x50Kg
3x5x60Kg

Work Sets
5x5x95Kg

Bench
Warm Up
3x5x50Kg

Work Sets
77.5Kg 5 5 3 2 2

BB Row
5x5x60Kg

Weighted Dips
3x5x20Kg

Did a hard deload on the squats. Form better but still too far forward on some reps. Knees coming in a bit as well.
Will try again at this weight Friday.

[Summit69]

Just wondering, why do you do 5X5 for the warmup sets at the same weight?

I mainly use the warm ups to make sure that I'm thinking about everything I should be. For some reason it can take me a couple of sets before I get everything right. Especially if I feel I've done something wrong in a previous workout and I'm trying to correct it. Changing the weights sometimes means it takes even more sets. It's my attention span again I guess.

I'll be interested in seeing how you get on with the 100 push program. May try that myself one day.
Not at the moment though I'm knackered!
Good luck with it.

[WhiteGorilla]

Im not going to do the program until I get to 100 pushups since it will most likely not get me there in six weeks, but if I get to 60 pushups and 15 pull ups on the pullup program, Ill be happy unless my shoulder pain continues.