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Chris's Training Log 

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#1 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 14 September 2010 - 08:40 PM

Hi,

Thought I would start a training log here. I am 27, been doing resistance training for about 9 months now.
Stats:
Height: 175cm
Weight: 73kg

Max lifts
DL: 145kg
squat: 113.5kg X2
bench: 87.5kg
SOHP: 53kg

I have just started cycle of PPP. Aiming for DL 160kg, squat 125kg, bench 95kg & SOHP 60kg. I also train mma twice a week so I am going to do DL & squats + assistance on one day and bench & SOHP + assistance on the other day.

I have done one cycle of PPP before and made pb's on squat and DL but didn't make the bench. I was only consuming around 2000cals/day at that stage so I have upped that this time around as I really want to break through some plateaus.

Today
DL
115 X 5
112.5 X 5
110 X 5
107.5 X 5
107.5 x 5

squat
90 x5
87.5 x5
85 x5
82.5 x5
82.5 x5

hang cleans
56.5kg X 5 x 4

straight leg DL
56.5kg x 8 x 3

Bulgarian split squats
12.5kg db's x 8 x 2

box jumps
20 x 5

wide grip pull ups
10 x3

KB DL's 65kg
10 x 3

This is me a month ago. Basically the same :P

Attached Thumbnails

  • Attached Image: July 13 2010 010 (Large).jpg
  • Attached Image: July 13 2010 022 (Large).jpg


#2 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 15 September 2010 - 02:59 PM

lookin great man, tris/bis/shoulders/lats and abs look great! my recent pb's were around same weights as yours but i weighed in around 85kg at the time :( time to cut down and try keep the strengh

#3 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 15 September 2010 - 04:19 PM

Thanks mate. work in progress :P haha

#4 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 17 September 2010 - 06:45 PM

Bench
70x5
67.5x5
65x5
62.5x5
62.5x5

Speed Bench
48.5kg x 3 x 10

SOHP
42.5x5
42.5x5
40x5
40x5
40x5

Dips +20kg
9
8
7

Calf Raises 40kg
30
25
25

Shrugs 40kg
20 x 3

Forearm curl, bicep curl to hammer curl 12.5kg db's
8 each x 3

SOHP to push press 36.5kg
8, 8
8, 5

Rack Press
80x8
90x8
100x8
110x5
115x5

Happy with dips and rack press. Haven't done weighted dips for a while and only been doing 5x10 at BW. Never really tried heavy (for me) rack presses. My stalling point on bench is about half way up but I was only rack pressing up about 4" or so so just final lockout. Might try lowering it next time to get a bit more ROM.

#5 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 19 September 2010 - 11:12 AM

last night
40 min circuit training with 16kg kb and fitball. All sorts of KB movements and a fair bit of core work.

#6 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 22 September 2010 - 05:44 PM

Yesterday
17.5kg dumbells. 6 exercises, 6 reps, 6 times! 6x6x6!
and all for time.
will include:
6 x
6 deadlifts
6 cleans
6 lunges (3 each side)
6 push press
6 front squats
6 push ups
rest 1 min
Dumbbell weight

Did this in 10min 31secs.

Then did 16kg KB 50m luggage walk with 10 clean and press, 10 snatch, 15 rows and 20 one arm swings.




DL
120 X 5
115 X 5
112.5 X 5
107.5 X 5
107.5 x 5

squat
95 x5
90 x5
87.5 x5
85 x5
85 x5

hang cleans
58.5kg X 5 x 4

straight leg DL
58.5kg x 8 x 3

wide grip pull ups
10 x3

Ukranian KB DL's 32kg
10 x 3

32kg calf raises
30
30
30

Torsonator Twists 10kg with handle
20
20
20

DL's were relatively ok but I really need to work on my grip (and start using the chalk I bought). Squats were intense. Lower back feels like it was really worked today. Never really done Ukranian DL's before so I thought I would start light but as that KB is slightly lower it might have actually made it harder. Pretty hard not to round lower back to bend down that far. Blocks are about 30cm, have to check.

#7 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 24 September 2010 - 06:50 AM

Yesterday, went for a walk/jog with dogs and then did some sprints on the oval.

Bench and SOHP today.

#8 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 24 September 2010 - 12:58 PM

Bench
72.5x5
70x5
67.x5
65x5
65x5

Speed Bench
48.5kg x 3 x 10

SOHP
45x5
42.5x5
42.5x5
40x5
40x5

Dips +20kg
10 (1 more than last week)
10(2 more than last week)
8

Shrugs 60kg (much better than 40kg last week which was pansy as :P)
20 x 3


Rack Press
100x5
110x5
120x5

SOOO happy. Finished the regular bench bit and was starting rack presses. Chucked 90kg on there and thought f**k it, Im going to give it a go. Thing came back up relatively easily! I have been stuck at 87.5kg bench press for about 6 months now! All I have done differently is upped cals from around 2300 to 2700 over the last 3 weeks and suppose I have been taking creatine more regularly. I guess I have been focussing a bit more on SOHP as well. Next week going to try 60kg SOHP just to see if my 60kg target is too easy as the reps seems a bit easier than bench, DL & squats for equivalent weeks. Faith restored in PPP :P j/k

#9 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 25 September 2010 - 10:06 PM

Did a 40min circuit of various stuff today from luggage walks, burpees, snatches, pullups, inverted pullups, shadow boxing, core work etc.

BJJ grappling tomorrow.

#10 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 26 September 2010 - 04:00 PM

Was holding pads for my trainer for a 3 min round and then 2 X 4 min BJJ rounds. Did 8 BJJ rounds all up and got submitted 4 times which I was happy with :P

#11 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 28 September 2010 - 12:20 PM

mma last night. Regular Monday session. About 2 hrs.

Today

Bench
67.5X1
72.5X5
70X5
67.5X5
67.5X5

92.5X1
95X1
100X1 (ALL PB's!!!)

65x5
55x8
50x8 x 3





Standing Overhead Press
42.5X1
47.5X5
42.5X5
42.5X5
42.5X5

36.5 x 10 x 5 (last 2 on the last 3 sets were push press)

Rows
36.5kg x 20 x 2

So happy! Cracked the 100kg bench which has been my goal for a long time. Put it down to more food and practicing technique mainly. So I take it as I just did week 3 of 95kg program that I should do week 4 of 105kg program next week. Will get around to testing 1rm of SOHP next week or maybe on the weekend. (I am pretty sure my Deadlift and squat targets are spot on) Also, I currently weight 74kg that is 135% of bodyweight.

#12 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 01 October 2010 - 07:55 AM

Wednesday:
Got my second stripe for BJJ last night. Rolled 5 dudes in Brissy (except one was my normal training partner for a warmup) and won 3 and drew 2 (one being with regular dude). Was very happy with that Only went against one blue belt and thought I went ok. He went for an arm bar from the bottom, I stacked him, yanked it out and got to guard. Had a fair few semi guard passes but not being able to finish off because of this x-guard that they like to use down there which we haven't really practiced much of. Few things to work on as my trainer was watching me for this one.

Other dudes were easy. Similar amount of training time to me but they do it a bit different in Brisbane. They do shorter classes but more frequent. It seems that a few of them have an issue with stamina because of this.

Today: doing squats and DL week 3

#13 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 01 October 2010 - 11:32 PM

Deadlift
112.5 X 1
125 X 5
115 X 5
112.5 X 5
112.5 x 5

squat
90 x1
95 x5
90 x5
87.5 x5
87.5 x5

hang cleans
60kg X 5 x 3

straight leg Deadlift
60kg x 8 x 2

wide grip pull ups
10 x 6

Front Squats
50kg x 8 x 3

Bent Over Rows
60kg x 8 x 2

DB Reverse Flys
17.5kg x 10

32kg calf raises
30
30
30

Used a HRM for the first time weight training. First bit of workout was fairly low HR warm up squats. Regular rest time to ensure good recovery. About 1.5-2mins between working sets I believe. I usually superset some of the assistance stuff like the cleans and the Stiff leg deadlifts and then have a break. HRM said 510cals burnt in 55mins. (My DL max is 145kg and squat max is 113.5kg x 2 previously for %1rm reference)

#14 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 03 October 2010 - 08:25 PM

yesterday had mma sparring in the morning. After training was attempting to go for 2 muscle ups. Got 4! Last one was seriously hard! Still been eating heaps so see how much I weigh tomorrow morning.

#15 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 05 October 2010 - 08:31 AM

weighed in the same at 74kg. weird

mma last night: did a fair bit of standup stuff which is always good. I really need to learn how to take a punch better :P BJJ: Did a fair bit of half guard stuff offensive and defensive.

This arvo: going for 1rm on SOHP and doing bench and assistance week 4. Upping bench PPP to 105kg so see how that goes.

#16 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 05 October 2010 - 07:27 PM

Bench
72.5 x 1
85 x 3
80 x 5
75 x 5
75 x5

SOHP
50 x 1
55 x 1
60 x 1 (fail!)

42.5 x1
47.5 x 3
45 x 5
42.5 x 5
42.5 x 5

Barbell curls
36.5 x 8 x 5

Speed Bench
50 x 3 x 10

Dips
+20kg
11
8
7
(5 negatives)
superset with 5 chins +20kg

SOHP to push press
8,8
5,5

I went for 1rm SOHP first. Find it strange that the weeks efforts on PPP at 60kg seem relatively easy but trying to lift that 60kg, it was not going anywhere quickly. On the lower weight, I feel like I can utilise the form better and really put my whole upper body into it not just shoulders.

#17 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 08 October 2010 - 06:47 PM

mma on Wednesday. Afterwards, my left knee wasn't feeling right. Have been putting voltaren on it and resting.

Today, wanted to do some upper body pulling exercises and some core work (even though I was meant to be doing squats and DL)

So was a bitsa session.
100 pushups
About 80-90 pullup variations I think (found the ones where you go sideways to the bar and pull yourself up alternating your head left to right really work the chest, didn't know that :))

hang snatches
37kg x 10 x 3

hang cleans
37kg x 8 x 3 (practicing form)

KB one arm rows 32kg
8 x 3

calf raises (barbell on shoulders)
110kg
8
11
11
(Stood there for 30 seconds after each set to try and get used to weight on shoulders)

KB 32kg side bends
10 x 3 each side

Hanging leg raises
a few?

16kg kb one arm snatch
10 x 3

Torsonator http://www.kettlebel...tor-single.html
46kg was lifting from ground to above head with a twist (not regular full contact twist)
5 each side x 3 (farking hard :P)

Straight leg DL
37kg x 10 x 2

Good morning
37kg x 8 x 2

#18 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 09 October 2010 - 08:50 AM

Bench
72.5 x 1
85 x 3
80 x 4
72.5 x 5
72.5 x5

SOHP
50 x 1
57.5 x 1 (fail :()

42.5 x1
47.5 x 3
45 x 5
42.5 x 5
42.5 x 5

36.5 x 8 x 4

Speed Bench
52.5 x 3 x 10

Fitball 16kg kb pullovers
10
20
20
10

Side to side alternating pullups
10 x 4

#19 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 12 October 2010 - 06:54 AM

pullups 50

pushups 100

SLDL
80 x 8 x 3

Hang Snatch
40 x 8 x 3

Hang Clean
60 x 5 x 3

Good Mornings
40 x 8 x3

KB One arm Row 32kg
10 x 3

KB One leg DL 32kg
x 10

Shrugs
50kg x 15 x 3

16kg KB snatches
10 x 3 (per arm)
Many farmer's walks moving weights to my car :P

#20 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 13 October 2010 - 08:11 PM

Mma tonight. Was supposed to be a light session but nobody turned up so just me and instructor.

30 mins pad work
bjj techniques
bjj 3 x 10min rounds (just surviving! So hard)

way harder than I wa expecting!

Then did 50 pullups and 100 pushups.

#21 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 15 October 2010 - 07:17 AM

Squats
90 x 1
100 x 3
95 x 5
90 x 5
90 x 5

Deadlifts
112.5x1
127.5x3
120x5
112.5x5
112.5x5

Then did a bodyweight deadlift and pushup challenge. So 75kg DL for me.
10 DL's, 10 pushups
9 DL's, 10 pushups
.....
1DL, 10 pushups.

Did it in 6min 28 secs. Was hard!

Calf Raises
90kg x 8 x 5

Pullups
10 x 5

#22 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 18 October 2010 - 08:07 AM

Saturday 16/10/10

Bench
75x2
87.5x3
82.5x5
75x5
75x5

SOHP
42.5x2
50x3
47.5x5
42.5x5
42.5x5

Incline Bench (level 2)
50x5x3

SOHP to push press 38kg
8,0
5,5
5,5

Dips +20kg
7 (twinge in back arching so stopped)
9,
8

BB Curl
38 x 8 x 3

Full Contact Twist 10kg with handle
20 x 3

#23 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 19 October 2010 - 07:51 PM

Bench
75x1
82.5x1
90x3
85x3
80x5

SOHP
42.5x1
57.5x1
50x3
47.5x3
42.5x5

40.5 x 5 x 3

Dips +20kg
9
9,
8

BB Curl
40.5 x 8 x 3

Good mornings
45 x 8 x 3

Calf raises
100 x 10 x 2
120 x 10 x 4

Wanted to do heavy calf raises basically as heavy walkouts as never had more than 113kg on my back. Good core work also.

#24 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 21 October 2010 - 06:51 PM

DL
100X1
115x2
135x1.5 (rounded back accidently I believe, didn't feel right)
100 x 5 x 3

SLDL
80 x 8 x 3

Shrugs
60 x 15 x 3

One arm rows
32 x 10 x 3

Chins
10 x 6

Squats
Very light, lots of reps because I have a sore knee.

16kg KB tabata x 2
one arm swing L,R
clean and press
snatch
bent press

Shithouse session, wasn't feeling it.

Going to do some fitball glute activation shit and see if I can help this knee. Sore on MCL on left knee.

Also, changed bars because I was lazy and I don't like it :P No grip compared to other one.

#25 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 24 October 2010 - 04:56 PM

Squat
50x5
60x5
70x20
75x20
Then did bench and SOHP
50x20
60x20

Bench
75x1
82.5x1
90x3
85x3
80x5

SOHP
42.5x1
57.5x1
50x3
47.5x3
42.5x5

#26 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 26 October 2010 - 07:09 PM

Weird session today as I did it at mma gym.

SOHP
35x8
45x5
55x3x3
45x5
45x3

BB Curl
35 x 8 x3

Pullups
10x 5 (various grips)

Dips
15x3

Ab rollouts
10x3

BB Complex 35kg(SLDL, hang clean, press, good morning, squat) all 5 reps
4 sets

Weighted situps 10kg
20 x 2

10kg halo's
20 x 2

Static hold abs (lay on back with feet inch off the ground, 90deg, 45deg etc)
approx 3 mins

Heavy Bag
6x 2min rounds

Muscle up X 3

#27 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 29 October 2010 - 12:28 PM

Squat
90x2
102.5x3
97.5x5
90x5
90x5

Deadlift
115x2
135x3 (the one I stuffed up last time)
125x3
115x5
115x5

Bulgarian Split squat 17.5kg DB
8 x 2 (per leg)

Pullups
10 x 5

Front squat
50 x 5
60 x 5 x 2

Felt better today although some strange feeling in the top left of my back near upper shoulder blade when doing front squats. Did these after DL's but was really really concentrating on form.

#28 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 30 October 2010 - 01:23 PM

Just a little bjj session this morning. 7 x 5min rounds against my trainer and another blue belt. Got smashed by trainer (as expected :P) but did pretty well against other guy. Subbed him with a body lock and rear naked choke combo. This got him quite agro though and he ended up getting me with an arm bar quickly which I just gave up on too easily. Seemed to be more willing to fight against the subs against trainer than other guy for some reason?

#29 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 31 October 2010 - 11:36 AM

Bench
50x10
60x5
70x3
80x1
85x1
90x1 (accidentally had 2.5kg more on one side than the other, this was hard :P)
92.5x1
92.5x1
90x2
80x4

SOHP
45x1
47.5x1
52.5x1
52.5x1
50x2
45x3

42.5x5x3

Calf Raises 64kg
25,20,20

DB flys super set to alternating DB press 17.5kg DB's
8,8
8,8

Strained my left bicep or something yesterday at mma defending an americana arm lock and seems as though I can't do pulling movements. I normally clean off the floor and then do SOHP but I couldn't pick up 35kg. Had to do it in power rack instead. Hopefully be right by mma tomorrow? I couldn't do one single pullup, just would not move.

#30 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 03 November 2010 - 11:47 AM

This is for my own notes.

Went to physio today re left knee. Said patellor was .5cm lower on left than right. Said right quad and VMO activation was very good but very lazy on the left. Said pronation was occuring. Get new shoes :) Strapped up with 3 straps on quad that have pulled the patellor to the centre and one underneath which appears to just hold it in place (doesn't go fully around the knee).





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