Bar * 10 * 2
60 * 5
70 * 3
82.5 * 5
85 * 4
87.5 * 3
90 * 2
100 * 0 (failed)
Back down set
80 * 3
85 * 2
90 * 4 (PR)
Hammer curl
17.5 * 10 * 3
Front squats
60 * 5
80 * 5
90 * 3 * 5
90kg * 4 (PR)
Bitter sweet PR. Lots on my mind.
Wednesday, 29 January 2014
Press
Press
Bar * 10 * 2
60 * 5
70 * 3
82.5 * 5
85 * 4
87.5 * 3
90 * 2
100 * 0 (failed)
Back down set
80 * 3
85 * 2
90 * 4 (PR)
Hammer curl
17.5 * 10 * 3
Front squats
60 * 5
80 * 5
90 * 3 * 5
Bar * 10 * 2
60 * 5
70 * 3
82.5 * 5
85 * 4
87.5 * 3
90 * 2
100 * 0 (failed)
Back down set
80 * 3
85 * 2
90 * 4 (PR)
Hammer curl
17.5 * 10 * 3
Front squats
60 * 5
80 * 5
90 * 3 * 5
Tuesday, 28 January 2014
Squats (speed)
Squatting today instead of deadlift cause my biceps are aching. Could be from the rack pulls.
Squat
60kg pause squats to warmup along with hips flexor stretch
80kg pause
100 * 3
120 * 2 * 10 (RPE 6-7)
130 * 2
140 * 2
150 * 2
160 * 2
Pause squats (3sec)
120 * 3
130 * 3 * 2
120 * 3 * 2
Squat
100 * 10 (keeping tension on the quads)
Monday, 27 January 2014
Dan Green Bench Program week 5
Really need to take my supps. After a long day need some caffeine. Reps are much slower today too.
Pause bench
Bar * 10 * 2
60 * 10
80 * 5
100 * 3
110 * 3
125 * 6 * 3
Touch and go
125 * 3
125 * 4 * 5
Wide grip pause bench
100 * 6 * 3
Felt easier today
Inlince db bench
30 * 15 * 3
Pause bench
Bar * 10 * 2
60 * 10
80 * 5
100 * 3
110 * 3
125 * 6 * 3
Touch and go
125 * 3
125 * 4 * 5
Wide grip pause bench
100 * 6 * 3
Felt easier today
Inlince db bench
30 * 15 * 3
Saturday, 25 January 2014
Push Press + Pause Squat
Really gotta stop testing and focus on building..
Push press. Gotta learn to connect the leg drive to the lockout.
Hit a 105kg which is sad since my press is 102.5kg
Pause squat. Hit a 150kg beltless and missed 155kg...
Push press. Gotta learn to connect the leg drive to the lockout.
Hit a 105kg which is sad since my press is 102.5kg
Pause squat. Hit a 150kg beltless and missed 155kg...
Friday, 24 January 2014
Squat (Beltless PR)
Today's squat session started off rough. Especially since it is beltless work, when I stood underneath that 145kg, damn, it felt heavy as fuck. Man up and make small increments and hey! PR.
Squat
60kg * 5 (paused)
80kg * 5 (paused)
100 * 3
120 * 3
130 * 3
140 * 3
145 * 3
150 * 3
152.5 * 3
155 * 3
157.5 * 3 (Beltless PR, previous was 150kg * 2)
Pause squats
130 * 3 * 8 (3secs pause)
ATG squats
100 * 10 * 3
Foam rolling. Felt good. Progress is good.
145 * 3
150 * 3
152.5 * 3
155 * 3
157.5kg * 3 (PR)
Pause squat 130kg * 3
Pause squat 130kg * 3
Pause squat 130kg * 3
Wednesday, 22 January 2014
Press for 21/1/2013 and 22/1/2013 and Pause squats
Did 5/4/3/2/1 with Abel last night when he came to SMU gym
Press
70 * 5
75 * 4
80 * 3
85 * 2
90 * 1
95 * 1
95 * 0 (Failed)
Klokov Press PR
72.5kg
Press PR
Warm up to 70 * 3
80 * 1
90 * 1
102.5 * 1
Sorry for the bang, got a bit dizzy and get let it go. Anyway this PR means a lot to me.. 100kg was a barrier to me. Now on to 110kg.
Squats
120 * 3 (3secs pause) * 5
100 * 3 (8secs pause) * 3
Squats
120 * 3 (3secs pause) * 5
100 * 3 (8secs pause) * 3
Tuesday, 21 January 2014
Deadlift
Deadlift
12 sets of 140-150kg * 3
Snatch grip deadlifts
100 * 6 * 5
Kroc rows
30 * 20 * 3
40 * 15 * 2
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