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moz2007

James' training log

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This is my first entry in my log, hoping to keep it going. Have only recently started posting on the site, but have been goin to the gym since very late february, having never been before. im 18 years old, 181.5cm, approx 90kg. Eating well. Taking whey protein as only supplement atm, though tried dextrose before and after training today and will be doing so again, the stuff is gold.

 

Monday 24th September, 2007

 

Bench Press

60kg x 8 warm up

70kg x 5 x 2

72.5kg x 5

75kg x 5

75kg x 3 (have previously only repped at 70kg, happy with my performance today, highest ive tried was 80kgx3 about 3 weeks ago, rkn i could smash that now, ill try next session)

 

Deadlifts

60kg x 6 warm up

100kg x 5

110kg x 5

115kg x 5

120kg x 5

130kg x 1 (tired as f@ck by this point and the heaviest weight i have attempted at deads ever, so fairly happy)

 

Chins

BW x 4

bw x 3 (my lats are weak, need to work them more)

 

Military Press (powercleaned from floor)

50kg x 5 x 2

55kg x 5

55kg x 3

55kg x 5 (comfortably repped at 50 x 5 x 5 last session so thought it was time to bump it up, surprised how well i could lift 55)

 

been out of protein for 4 days, arrived in the mail today so im happy, was finding myself having to eat so much food which wasnt always convenient.

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Nice work man, and nice avatar. Heh I'm loving the dextrose too, only $3 and worth every cent :yes:

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Monday 15th October, 2007

 

Havent been to gym properly for 3 weeks, been too distracted with the girl, uni work and job. Its really shit, have just been working out at home. Finally went in today and had an average sesh, have lost a lot of strength.

 

Bench Press

60kg x 8 warm up

70kg x 5 x 4

70kg x 4

 

Deadlifts

60kg x 8 warm up

100kg x 5

110kg x 5 x 4

 

Military Press (powercleaned from floor)

50kg x 5 x 5

 

T bar row

45kg x 5

50kg x 5 x 4

 

going to try and keep up this training log as a way of getting my motivation back.

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now down to 87kg as well instead of 90kg, thankfully have been eating well even though i have been slack with the gym, so havent lost too much muscle or size

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Thursday November 22

 

Military Press

60kg x 4

60kg x 3 x 5

 

Deadlifts

60 x 5 warmup

100x5

110x5x2

115x3 (ripped hand open, too painful to continue, but felt light)

 

Dips

BW x 5

BW + 8KG x 4 x 3

 

Seated Calf Raises

60kg x 8 x 3

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Saturday 24/11/2007

 

Tired as hell after 5 hours sleep due to an early work shift, pathetic amount of strength today!

 

Military press (cleaned)

40kg x 10

70kg fail (couldnt clean) x 2

 

Military Press (out of rack)

70 x 0.75 (sooo close lol)

60 x 3 x 3

60 x 1

50 x 5 x 3

 

Squats (ATG)

60kg x 20

65kg x 15

both felt way too light, will try 70kg for 20 reps next time!!

 

SLDL

50kg x 5

80kg x 3 x 5

 

ran short on time due to work function this evening

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Monday 26/11/2007

 

Tried these 21's that markos posted in one of the threads in todays workout, maybe one of my top 5 sessions ive ever done. Did it with deadlifts and military press.

 

Deadlifts

112.5 x 5

115 x 5

117.5 x 5

120 x 1

122.5 x 1

125 x 1

127.5 x 1

130 x 1

132.5 x 1

 

Military press (powercleaned from floor)

45 x 5

47.5 x 5

50 x 5

52.5 x 1

55 x 1

57.5 x 1

60 x 1

62.5 x 1

65 x fail

65 x 1 :yes:

 

will be doing the same with squats and bent rows on wednesday. off to eat now

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Thursday 29/11/2007

 

Squats

60kg x 8 warmup

80kg x 5

100kg x 2

82.5kg x 5

85kg x 5

87.5kg x 1

90kg x 1

92.5kg x 1

95kg x 1

97.5kg x 1

100kg x 1

 

Bent Rows

45kg x 5

47.5kg x 5

50kg x 5

52.5kg x 1

55kg x 1

57.5kg x 2

60kg x 2

62.5kg x 2

65kg x 2 (started doing 2 reps because i started too light, underestimated my 1RM as i have never tested it. Will adjust next session)

 

Military Press

50kg x 8

60kg x 3

70kg x 0.25

70kg x 0.5 (didnt really expect to get theser two up, just thought id try anyway)

 

Will these partial reps help if i keep trying to press heavier than i can? because they feel pretty good on the shoulders taking all that weight, im assuming they do something alrite. I guess i should just push press them in future if i cant do it strict, and then do a proper negative?

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What happened???

Ran out of puff?

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instead of doing partial reps why don't you do a set of push presses in place of MP for a week? your 70kg attempt more than likely had some leg work in it anyway.

as soon as i hit a dead spot on MP i will be trying the PP out more often.

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i havent posted in this for ages, i really should. i have just been writing all my workouts down in a book and not posting up here.

 

For deadlifts im still doing the same rep scheme as above (21's) but instead of starting at 112.5 and working up to 132.5, im now starting at 125 and working up to 145.

 

For military press im now starting at 52.5 and working up to 72.5, rather than before when i was going from 45 to 65.

 

Squats not doing a 21 rep scheme anymore, just doing more heavy 5x5 sets.

 

Had some good improvements in strength, military press has gone up 7.5kg in the time which im happy with, but still well off 90kg bodyweight.

 

Ive decided to focus more on squats, because i always did them but maybe not heavy enough. This is because i have seen my brothers ridiculous strength gains due to squats. He just joined the forum today under the name Bside. He was deadlifting 180 like 3 weeks ago and yesterday pulled 220. Its like every session he has been adding 10kg.

 

and yes gtrz i have been doing push press, it has helped a lot.

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Monday 14/01/2008

 

Tried German volume training today just to see what its like and i have a week holiday to recover lol.

Using 70% of 1rm, so wasnt expecting to get anywhere near 10 out for each set.

 

Military Press 52.5kg: 8,5,4,4,3,3,4,4,3,3

 

Squats 80kg: 8,6,5,7,5,5,5 knee was f**king painful so i stopped.

 

Very tiring training!!

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Thursday 24/1/2008

 

Military Press

55x5

57.5x5

60x5

62.5x1

65x1

67.5xpush

70xpush

72.5xpush

75xfail

 

Squats

100 x 3 x 4

100 x 2

100 x 1

 

Dips BW+10kg

4, 4, 4, 3

 

Dips BW

4

 

Fairly average session after a weeks holiday in Queensland. Couldnt press shit, and shoulder was hurting from carrying bananas bunches on it while on holiday, which by the way is fkn hard work and would get you so ripped doing it 5 days a week.

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Saturday 26/1/2008 - Australia Day

 

Deadlifts

60 x 5

100 x 5

130 x 4

140 x 3

150 x 2 PB (previous best was 1 rep on 150)

160 fail

 

Very very close to getting the 160 up, tired myself out too much with previous attempts. I have been trying to squat heavier lately and this seems to be having a great impact on my deads as all these lifts felt easier and i had much better form than previously.

 

Press out of rack

bar x 8

50 x 5

 

push press out of rack

70 x 2

70 x 3

75 x 0

 

fkn had no shoulder strength today, dont know whether i was tired from deadlifts or what, but i usually strict press 70 and could barely push it today, and have come very close to stricting 75 previously and now couldnt shift it an inch. I think its the fact i got 5 hours sleep instead of my regular 8

 

Rows

50 x 5

70 x 4 x 2

80 x 3

 

SLDL

80 x 5 x 3

 

Dips + 10kg

3,3,3

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Tuesday 29/01/2008

 

Squats

100kg: 3,3,3,3,3,2,2,1

 

Bent Rows

75kg: 5,5,4,5,4

 

Bench

70kg: 3,4,4

 

Ive decided that i really hate bench, i rarely do it and when i go back to it i find ive lost all my strength, even though i have advanced in military and rows. pisses me off.

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Friday 01/02/2008

 

 

Military Press

55x5

57.5x5

60x5

62.5x1

65x1

67.5x1

70x1

72.5x0

75x0

 

Deadlifts

50x5

100x5

140x2

160x1 (NEW PB!!!!)

165x0

 

Dips +10kg

4,3,3

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Sunday 3/2/2008

 

Squats

95 x 5 x 5

 

Rows

77.5 x 5 x 5

 

SLDL (superset with bb curls)

85 x 5 x 5 (30 x 5 x 5)

 

Wow, that was a fkn tiring workout, was trying to minimise rest between sets and focus on depth and form in exercises. Legs are going to hurt tomorrow, but right now my back feels like ive had a bunch of bricks dropped on it. The sldls straight after the rows were brutal.

 

Ive been in between programs for a while now, but now im going to try this one that markos made for matt and posted in one of the threads, it will look like this:

 

session 1

squats 5x5

rows 5x5

Sldl 5x5 ss with bb curl 5x5

 

session 2

bench 3 x 8

military press 21 rep scheme

weighted dips 2xmax

 

session 3

box squats 3x8

rows 5x5

Sldl 5x5 ss with bb curl 5x5

 

session 4

bench 2x10 speed work

military press 21 rep scheme

weighted dips 2xmax

 

these are all in reps x sets btw, i hope i interpreted your post correctly markos.

does this look ok? im aiming to gain a lot of strength. My powerlifting total is currently 350kg and i know i have a lot more in me because i havent focussed on bench in ages and have been improving on squats recently. (160dl, 80 bench, 110 squat)

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Monday 4/2/2008

 

Bench

72.5x3x8

 

Military Press

55x5

57.5x4

60x3+2pp

62.5

65

67.5

70pp

 

had to leave coz gf came to gym and neededto go somewhere :(

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Wednesday 6/2/2008

 

Box Squats

80 x 3 x 8

 

first time doing box squats so wasnt sure what weight to use, but felt kinda easy. its a good feeling thoough, cant exactly cheat on them, will up weight next session!

 

Bent Rows

80 x 5 x 2

80 x 4 x 2

80 x 3

 

Sldl (superset with bb curls)

90kg (32.5kg) 5(5) 5(5) 5(5) 5(5) 5(5) will up the weight on both of these next session

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Thursday 7/2/2008

 

Bench speed work

45kg x 2 x 10

 

Military Press

55x5

57.5x5

60x4 +1pp

62.5x1

65x1

67.5x1

70pp

72.5pp

75 couldnt clean

 

Dips + 10kg

3,5

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Friday 15/02/2008

 

Shit session, but i guess thats to be expected, first session back from wisdom teeth operation.

 

Squats

97.5x4

95x4x3

90x4

was so shit on these, so cut at myself for not being able to do more, legs just didnt want to push it, fkn stupid legs.

 

Bent Rows

80kg x 4

80kg x 3 x 3

80kg x 4

 

SLDL (ss with bb curls) 95kg(35kg)

5(5),5(5),5(5),5(5),5(5)

Good end to the session but dissapointing everything else, will see how i go with atttacking bench day tomorrow.

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Saturday 16/02/2008

 

bench 75kg 3,3,2,2,3,3,2,0 (unbalanced on last rep, then readjusted and unbalanced other way, lost concentration so f**ked it off)

 

military press 60x3 + 1pp

push press 70x3, 75x1

all powercleaned from floor

 

dips + 10kg 4,4

 

Turkish getup, up and down on both sides

10kg

15kg

20kg

reckon i had more in me but i was just fkn around with it today

 

Overhead walk with 20kg barbell

walked around the gym for about 1 minute, had already had shake so gave up on it, once again just experimenting to see what it felt like. It was bloody tough. Will try 5 minutes next time, upperback is killing from this.

 

also saw my brother (bside) powerclean 100kg and do 200x2 deadlifts after doing 180x5, very impressive, hes posting the video of powerclean in his log.

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Nice work, both of you

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^^^ cheers markos

 

Monday 18th February 2008

 

Box squats

82.5kg x 3 x 8

 

Bent Rows 80kg

4,4,4,3,4

 

Sldl 100kg superset bb curls 37.5kg

5,5 5,4 5,4 5,4 5,3

 

good tiring session

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Wednesday 20/02/2008

 

military press

55x5

57.5x5

60x5

62.5x1

65x1

67.5x1

70x1

72.5pp

75pp

 

dips + 15kg

3,2

 

CGBP

50 x 8 x 2

 

Turkish get-up

15kg

25kg did right side fine, got left side up but dropped the dumbell on the way down, very close to getting it.

 

farmers walk 35kg each hand walked twice around the gym.

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Sunday 24/02/2008

 

Deads

60x5

100x5

120x5

140x5

160x1 (equal pb, much easier this time)

170x0

170x0

 

Got the 170 up just above knee level first time, then barely lifted it second attempt.

 

Military press

50x5

70x1 + 4pp

75x3pp

 

Overhead Walk

2 minutes walking around gym. This was incredibly tough because traps were weak from deads and shoulder weak from military press, traps were killing afterwards.

 

Squats

70kg x 15

was going to do 20 but decided i better not because i have soccer training tonight as well.

 

Had a great after training meal as well, 450 gram steak, ceasar salad and 400ml chocolate milk.

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Monday 25/02/2008

 

Squats

97.5 4,4,3,2,2

 

Bent Rows

80kg x 5 x 5

finally smashed this out, weight up next session

 

Sldl 105kg s/s bb curl 37.5kg

5,5 5,5

 

Deadlifts

105kg x 10 followed immediately by bb curl 37.5x5

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have decided to f**k off speed bench day, only did it once but realised i need to build up more bench strength before it is any use, so replacing it with a day dedicated to overhead press. So new program from now on is as follows:

 

Monday

Squats 20,15

Bent Rows 5x5

SLDL 5x5 superset with bb curls 5x5

 

Tuesday

Bench 3 reps x 8 sets

Weighted dips 2xmax (increase weight when 5,5 is achieved)

CGBP 8 reps x 3 sets

Push Presses 5x3

 

Thursday

Box squats 3 reps x 8

Bent Rows 5x5

SLDL 5x5 superset with bb curls 5x5

 

Friday

Military press ultimate strength routine

CGBP 8 x 3

turkish get-ups various weights

 

every second sunday will be a dedicated deadlifts day, no other exercises.

 

Just weighed myself then, 95.5 kg at the end of the day, making progress. Am weighing around 92.5-93 in the mornings.

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Wednesday 27/02/2008

 

Bench session today as i missed it yesterday. shit session, felt like i didnt do enough, btu had to go to class so ended it

 

Bench

75kg: 3,3,3,3,2,3,3,2

moving weight up next time to 77.5

 

Dips + 15kg 3

 

that was it, very unhappy with that session, but will go hard tomorrow.

 

Had soccer training tonight as well, so hard to maintain and eat so much in a day doing this much exercise.

Currently gym monday, tuesday, thursday, friday, soccer training sunday and wednesday and soon soccer games on saturday, also starting indoor soccer next wednesday, so very hectic. I find im increasing weight and getting leaner though, so happy with that.

 

Pics taken tonight attached

IMGP2988.JPG

IMGP2993.JPG

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Thursday 28/02/2008

 

Box Squats

87.5 x 3 x 8 weight up next session

 

I dont know how i can box squat this much quite easily, but cant squat much more than 100 normally. From what i have seen, most peoples box squats are much much worse than regular ones. I think its probably a case of poor form on regular squats, i need to fix this and get my squat up.

 

Bent Rows

82.5 5,5,5,5,4 moving up next session

 

SLDL ss bb curls 105/37.5

5,5 5,5 5,3 5,3 5,3

sldl's up next session

 

Increased every weight for next session, happy with that!

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