June 18, 2018, 09:12:52 AM

Author Topic: Training log  (Read 570 times)

hhhhh

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Re: Training log
« Reply #15 on: May 23, 2018, 11:11:34 PM »
Week 8, day 2

Bench press:
55x5x1
65x4x1
77,5x3x1
87,5x2x2
95x1x1
100x1x2
87,5x2x2

My elbow started hurting again on the 100kg set. I also try to push more towards my face.

Deadlift:
95x3x1
115x3x1
132,5x3x1
152,5x2x2
162,5x1x1
170x1x2

Chin up:
3x5

Overhead press:
35x10x5

Was very hard to complete, I need to stop neglecting my shoulders.

Leg extension:
45x10x5

hhhhh

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Re: Training log
« Reply #16 on: May 28, 2018, 08:55:09 PM »
Week 8, day 3

Squat:
75x5x1
90x4x1
105x3x1
120x3x1
128x2x4

I'm working on my form, in particular on keeping my knees out and cutting depth a bit. That is ok at lower weights, but above 60% I can't maintain good form. Supersetted with 3x5 chin ups.

Bench press:
60x4x1
72x4x1
82x3x4

Incline bench press:
50x10x5

Supersetted with 3x5 chin ups.

Holds:
103x15sx2
140x15sx1 hook grip

Week 9, day 1

Squat:
75x3x1
90x3x1
105x3x1
113x2x3

Supersetted with 3x3 chin ups. Keeping knees out is easier than last time I squatted.

Bench press:
55x3x1
66x3x1
82x2x4

hhhhh

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Re: Training log
« Reply #17 on: May 30, 2018, 06:24:26 PM »
Week 9, day 2

Squat:
75x3x1
90x3x2
105x2x2
120x2x1
135x1x1
142x1x1
150x1x1
155x1x1 (+5 PR)

The 155 squat was the hardest squat of my life so far. I think I'll open at 140 and then go 150, 155 if the opener feels good and 147,5; 152,5 if it feels hard.

Bench press:
55x3x1
65x3x1
77x2x2
87x2x1
100x1x1
110x1x1
115x1x1 (+5 PR)

The 115 felt okay (I guess I could maybe have done 117). I will open at 105, then do 112,5; 117,5 if it feels easy and the pause command isn't horrible and 110, 115 otherwise.

Notes:
My elbows were killing me. I'd expected more: 160 squat, 120 bench, but I suppose I shouldn't be dissapointed with a 5kg PR in both lifts in 8 weeks.

hhhhh

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Re: Training log
« Reply #18 on: June 01, 2018, 05:59:40 PM »
Week 9, day 3

Bench press:
55x3x1
65x3x1
77x3x1
82x2x4

Deadlift:
95x3x1
115x3x1
135x3x1
155x1x1
170x1x1
190x1x1
200x1x1 (+10 PR)

It felt a lot smoother than my previous 190 PR. I think I'll open at 180 and then go 190, 200 if the opener doesn't move well and 195, 205 if it does move well.

Incline bench press:
50x10x5

Supersetted with 3x3 chin ups.


hhhhh

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Re: Training log
« Reply #19 on: June 05, 2018, 06:09:51 PM »
Week 10, day 1

Squat:
75x3x1
90x3x1
105x3x1
120x2x4

Had to use a shitty rack where I hit the pin above the pin the bar is in while unracking.

Bench press:
55x3x1
65x3x1
77,5x3x1
88,5x2x5

Squat:
80x3x1
95x3x1
112,5x2x3

Supersetted with 3x5 chin ups.

Close grip bench press:
60x10x5

Hamstring curl:
85x10x5

Week 10, day 3

Deficit deadlift:
100x3x1
120x3x1
140x1x3

Bench press:
55x3x1
65x3x1
77x3x1
88x2x2
94x2x3

Supersetted with 3x5 chin ups.

Deadlift:
100x3x1
120x2x2
140x1x3
160x3

Was supposed to do 160x3x5 but I couldn't maintain a neutral back and didn't want to risk injury less than 3 weeks out.

Incline bench press:
50x10x5

Leg extension:
115x10x5

Leg curl:
90x10x3