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modyourcar

Dan's Training Log

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Hi all... I thought it was about time to start my training log. Been training since about October last year pretty intensely. Been working with my brother Paul (Paullie) and he also has a training log in this forum.

 

We are under the guidance of Markos from PTC!

 

Just to give you an idea of my current 1RMs:

 

Bench Press - 95kg

Deadlift - 120kg

Squat - 110kg

Military Press - 65kg

Clean - 57.5kg

 

I know I have A LOT more in me for the clean and the deadlift - they were 1RMs set about 2 months ago now.

 

 

Here is my first log.

 

Saturday - 30/01/2010 12pm

 

Squats

82.5kg x 10

82.5kg x 10

82.5kg x 10

82.5kg x 10

82.5kg x 10

 

Hang Clean and Press

57.5kg x 3

57.5kg x 3

57.5kg x 3

57.5kg x 3

57.5kg x 3

 

Bent Over Rows

77.5kg x 8

77.5kg x 8

77.5kg x 8

 

Squats - was tough but can probably move up to 85kg on my next session of 10 x 5.

HCP - Again was tough but can move up to 60kg.

BOR - Was tough and my grip was almost failing on the 7th/8th rep. I will stick with this weight on my next set.

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Monday - 01/02/2010 6am

 

Weight: 79.2kg

 

Squats

82.5kg x 20

82.5kg x 20

 

Bench

80.0kg x 4 (failed on 5th)

80.0kg x 7

 

Good Mornings

50.0kg x 10

50.0kg x 10

50.0kg x 10

 

Military Press

55.0kg x 5

55.0kg x 5

55.0kg x 5

55.0kg x 5

55.0kg x 5

 

The 20 rep squats were tough, by rep 15 my mind started playing tricks on me but didn't give up and pushed through.

 

Bench was interesting. Failed on the 5th rep in the first set then completed the 2nd set of 7 reps no problem. This is the first time I've completed this set at 80.0kg.

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Tuesday - 02/02/2010 8am

 

Weight: 77.2kg

 

Today was a rest day but thought I would make some notes.

 

Weight 2kg less then yesterday - I THINK I NEED TO EAT A LOT MORE, I can't seem to gain weight. My muscle mass has definitely increased over the last 3-4 months and have maintained the same weight so body fat must be dropping which is good.

 

My back feels pretty good and after yesterdays hard session I am actually feeling pretty good and ready to smash the session tomorrow morning.

 

GREAT NEWS... Paul and my Pendlay shoes came in, tried them on... perfect! Squat is good now, weight is all on the heel. The weight was too far forward previously - look forward to using them on the squat rack tomorrow.

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Wednesday - 03/02/2010 6am

 

Squats

85.0kg x 10

85.0kg x 10

 

Will move up to 87.5kg on my next 2x10 squat session.

 

Push Press

67.5kg x 3

67.5kg x 3

67.5kg x 3

67.5kg x 3

67.5kg x 3

 

Will move up to 70.0kg on my next 5x3 push press session.

 

SLDL

60.0kg x 15

60.0kg x 15

 

Will move up to 62.5kg on my next SLDL session.

 

Bench

82.5kg x 5

82.5kg x 3

80.0kg x 4

80.0kg x 5

80.0kg x 3

 

Was all over the place with my benching today as you can see I failed to do 5 reps in sets 2, 3 and 5. I reduced the weight to 80.0kg so I could complete sets, and still struggled to.

 

 

UPDATE TO 1RMs

 

Bench Press - 95kg

Deadlift - 120kg

Squat - 110kg

Overhead - 67.5kg

Clean - 57.5kg

TOTAL - 450kg

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5/2/10 - Friday

 

6:00am

 

Squats

85kg x 10

85kg x 10

85kg x 10

85kg x 10

85kg x 10

 

Hang Clean & Press

60kg x 3

60kg x 3

60kg x 3

60kg x 3

60kg x 3

 

Bent Over Rows

77.5kg x 8

77.5kg x 8

77.5kg x 8

 

Left hand glute is a little sore but I was ok to complete my sets which I might add was very happy with. Can up the weight no these sets next week.

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6/2/10 - Saturday

 

7:40am

 

Did some a few sets of various exercises.... incline bench, flies, bell presses, some forearm work and also attempted a 1RM PB clean. Did 70kg (PB) easy then attempted 80kg and just failed.

 

My updated stats:

 

Bench Press 95

Deadlift 120

Squat 110

Overhead 67.5

Clean 70

TOTAL 462.5

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8/2/10 - Monday

 

530am

 

Squats

85kg x 20

85kg x 20

 

Bench Press

80kg x 6 (failed 7th)

80kg x 7

 

Deadlift (pin 2)

102.5kg x 3

102.5kg x 3

102.5kg x 3

 

Military Press

57.5kg x 5

57.5kg x 5

57.5kg x 5

57.5kg x 5

57.5kg x 5

 

Progressing well, can up the weight next session.

 

Noticed my first sets are hard compared to my second. For example today's bench. First set was HARD and I failed on the 8th. My second set I made look easy, and it was compared to the first.

 

From now on I will do a heavier warm up.

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Wednesday - 10/02/2010 6am

 

Squats

87.5kg x 10

87.5kg x 10

 

Will move up to 87.5kg on my next 2x10 squat session.

 

Push Press

70.0kg x 3

70.0kg x 3

70.0kg x 3

70.0kg x 3

70.0kg x 3

 

Will move up to 72.5kg on my next 5x3 push press session.

 

SLDL

62.5kg x 15

62.5kg x 15

 

Will move up to 65.0kg on my next SLDL session.

 

Bench

80.0kg x 5

80.0kg x 5

80.0kg x 5

80.0kg x 5

80.0kg x 5

 

I finally nailed the 5x5 bench completing the 80.0kg sets, very happy! Will move up to 82.5kb on my next session.

 

UPDATE TO 1RMs

 

Bench Press - 95kg

Deadlift - 120kg

Squat - 110kg

Overhead - 70.0kg

Clean - 70.0kg

TOTAL - 465kg

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12/2/10 - Friday

 

530am

 

Squats

87.5kg x 10

87.5kg x 10

87.5kg x 10

87.5kg x 10

87.5kg x 10

 

OK to advance to 90.0kg on my next session.

 

Hang Clean and Press

62.5kg x 3

62.5kg x 3

62.5kg x 3

62.5kg x 3

62.5kg x 3

 

Tough but ok to move up to 65.0kg on next session.

 

Bent Over Rows

80kg x 8

80kg x 8

80kg x 8

 

Tough but ok to move up to 82.5kg on next session.

 

Rack Pulls from pin 3

120kg x 3

120kg x 3

120kg x 3

 

Hard but easy (if that makes sense), next rack pulls will do 125kg.

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15/2/10 - Monday

 

5:30am

 

Squats

87.5kg x 20

87.5kg x 20

 

Bench Press

82.5kg x 6 (Failed 7th)

82.5kg x 7

 

Happy with my bench progress. Will stay at this weight next week just to make sure I can finish the sets 100%.

 

Deadlifts

107.5kg x 3

107.5kg x 3

107.5kg x 3

 

Tough but was happy with it, easily move up to 110kg next session.

 

Military Press

60kg x 5

60kg x 5

60kg x 5

60kg x 5

60kg x 5

 

Very happy with military, can step it up to 62.5kg next session.

 

 

Overall I am pretty happy with the progress I am making!

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17/2/10 - Wednesday

 

530am

 

UDLs (more like a squat though, got to get higher blocks to stand off)

20kg x 20

20kg x 20

30kg x 20

30kg x 20

30kg x 20

 

Military Press

50kg x 5 (held for 3s overhead)

50kg x 5 (held for 3s overhead)

40kg x 5 (held for 5s overhead)

40kg x 5 (held for 5s overhead)

40kg x 5 (held for 5s overhead)

 

Bench Press

82.5kg x 5

82.5kg x 5

82.5kg x 5

82.5kg x 5

82.5kg x 5

 

Very happy with my bench it has improved quite well over the last 2-3 weeks. Will move up in weight on next session.

 

 

Core work, tabata thrusters, chinups.

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haha you are the copy and paste king.

 

My work is copyrighted, so please ask permission before duplicating my creativity.

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haha you are the copy and paste king.

 

My work is copyrighted, so please ask permission before duplicating my creativity.

 

Why would I want to waste my time and reinvent the wheel? :)

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19/2/10 - Friday

 

12:00pm

 

DB Squat

20kg x 10

20kg x 10

20kg x 10

20kg x 10

20kg x 10

 

That was with a 20kg DB in each hand. I really enjoyed this my legs were pulsating with the fury of Zeus! :)

 

Dips

20

15

12

 

A lot harder than it looks after holding those DBs in first exercise.

 

Military Press

40kg x 5 (5s hold)

40kg x 5 (5s hold)

40kg x 5 (5s hold)

 

DB Rows

25kg x 8

25kg x 8

25kg x 8

 

Hack Squat Machine

50kg x 10

50kg x 10

50kg x 10

 

I really enjoyed this session. It felt like a really intense work out which I am happy with. Will move up the weight range on next session.

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22/2/10 - Friday

 

9:00am

 

DB Squat

50lbs x 20 (22.67kg)

50lbs x 20

50lbs x 20

 

Bench

85.0kg x 7

85.0kg x 7

 

Chins

6

7

8

 

Military Press

43.5kg x 5 (5s hold)

43.5kg x 5 (5s hold)

43.5kg x 5 (5s hold)

 

Trained at a gym close to where I am staying in Reservoir. All their weights where in pounds so had to convert etc... Got the weight as close to what I needed as possible.

 

I am off to PTC on Tuesday!!!

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23/02/2010

 

FIRST SESSION AT PTC!

 

I am over from Perth and went to PTC today, was awesome!

 

Markos went through technique and everything was spot on he said, just my cleans. Max showed me that so I just have to practise them more.

 

Did a few sets with a couple of the guys there.

 

Did a couple of PBs... Dead 140kg and Cleaned 82.5kg for a new total of 497.5kg.

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24/02/2010

 

Trained at local gym in Reservoir.

 

DB Lunges

50lb x 10

50lb x 10

50lb x 10

 

50lb DB in each hand.

 

Tabata Thrusters (20/10 for 4 min - 8 sets)

15lb in each hand

 

This was tough after the lunges.

 

UDLs

40lbs x 20

40lbs x 20

40lbs x 20

 

Tough after lunges and thrusters.

 

Bench

83.8kg x 5

83.8kg x 5

83.8kg x 5

83.8kg x 4 - felt like I could do 5th but I didn't have a spotter so didn't want to risk dropping the bar on me

83.8kg x 2

 

The bench at this gym is crap... where the bar sits is exactly where I have my hands so I had to use a wider grip which affected my performance. It was way too wide and I strained my left shoulder a bit because of it which is why I only did 2 reps on the last set. I have no ide why the bench is designed this way it's stupid!

 

Overall the session was tough because of the coaching/training I did yesterday at PTC which was a decent session.

 

Very happy with progress but to be honest cant wait to get back to my normal gym to train with my bro! ;)

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25/02/2010 - 1pm

 

Cleans

55kg x 5

55kg x 5

65kg x 2

65kg x 2

75kg x 2

75kg x 2

75kg x 1

 

I wanted to practise my technique and I feel pretty comfortable with this now, form looks good. Thanks to Markos and Max at PTC.

 

Overheads

70.0kg x 1

72.5kg x 1 (PB)

75.0kg x 1 (PB)

77.5kg x 1 (PB)

80.0kg x 1 (PB)

82.5kg x 1 (PB)

 

Smashed my overhead PB! New total is 510kg.

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26/2/10 - Friday

 

 

DB Squats

22.5kg x 10

22.5kg x 10

22.5kg x 10

22.5kg x 10

22.5kg x 10

 

Dips

21

17

10

 

Military Press

51kg x 5

51kg x 5

51kg x 5

 

DB Rows

25kg x 8

25kg x 8

25kg x 8

 

I finished up doing practising my cleans and I did some front squats to finish my legs off!

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01/03/10 - Monday

9:00am

 

DB Squat

27.5kg x 20

27.5kg x 20

27.5kg x 20

 

Bench

85.0kg x 5 (Failed)

85.0kg x 5 (Failed)

 

 

Chins

6

6

6

 

Military Press

57.5kg x 5

57.5kg x 5

57.5kg x 5

57.5kg x 5

57.5kg x 5

 

Front Squats

57.5kg x 5

57.5kg x 5

57.5kg x 5

60.0kg x 5

80.0kg x 5

 

Cleans of various weight

 

I am in Sydney at the moment sleeping at a friends place on the coach so the sleep isnt the bench and I also trained yesterday with a friend so I was a little over trained and lacked some sleep which really showed especially in my bench where last week I completed the 85kg bench easy.

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04/03/10 - Monday

 

7:00am

 

DB Lunges

27.5kg x 10

27.5kg x 10

27.5kg x 10

 

Deadlifts

100.0kg x 3

105.0kg x 3

110.0kg x 3

115.0kg x 3

120.0kg x 3

 

Cleans

70.0kg x 2

 

Lacked energy today due to lack of sleep. Hard while I am away sleeping on a friends couch!

 

Bench

85.0kg x 4 (Failed)

85.0kg x 4 (Failed)

85.0kg x 3 (Failed)

85.0kg x 3 (Failed)

85.0kg x 3 (Failed)

 

Front Squats

60.0kg x 5

80.0kg x 5

82.5kg x 5

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Sat 06/03/2010

 

Trained at PTC

 

Bench PB - 105kg

 

Squat PB - 130kg

 

 

Brings new total to 540kg.

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Wed 10/03/2010

 

DB Squats

30.0kg x 10

30.0kg x 10

30.0kg x 10

 

30.0kg in each hand.

 

Cleans

45.0kg x 5

55.0kg x 2

65.0kg x 2

70.0kg x 2

75.0kg x 2

80.0kg x 1

 

UDLs

35.0kg x 20

35.0kg x 20

35.0kg x 20

 

Bench

87.5kg x 5

87.5kg x 5

87.5kg x 5

87.5kg x 5

87.5kg x 5

 

Overhead Squats

20.0kg x 5

30.0kg x 5

40.0kg x 5

 

Squats

60.0kg x 5

100.0kg x 3

120.0kg x 1

 

 

Today was intense I am completely wrecked.

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How come you are doing Dumbbell squats?

 

Are you seeing any benefit doing them instead of back squats?

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Dan and I are on the same program.

 

I started doing DB squats because of my back injury, Ive slowly started including back squats etc. But I can tell you, I have noticed, that DB squats hit my quads harder, and they also work out your arms and shoulders. The first time I did db squats, my upper body went into shock, was great haha.

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Dan and I are on the same program.

 

I started doing DB squats because of my back injury, Ive slowly started including back squats etc. But I can tell you, I have noticed, that DB squats hit my quads harder, and they also work out your arms and shoulders. The first time I did db squats, my upper body went into shock, was great haha.

 

Do you hold them by your side or on your shoulders? cause i would imagine holding them by your side would be pretty decent for your grip strength as well

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Yep, by our sides. Descent for grip too yer. I have to say, they have been tougher than back squats.

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12/3/10 - Friday

 

5:30am

 

DB Squats

30kg x 10

30kg x 10

30kg x 10

30kg x 10

30kg x 10

 

Dips

24

15

15

 

Push Press

62.5kg x 3

62.5kg x 3

62.5kg x 3

62.5kg x 3

62.5kg x 3

 

DB Rows

32.5kg x 8

32.5kg x 8

32.5kg x 8

 

Rack Pulls

120kg x 2

120kg x 2

130kg x 2

140kg x 2

 

130kg x 2

40kg x 2

60kg x 2

 

Intense.

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