Category: training log
Grow legs grow!
barbell squats
40kgx10
50kgx10
60kgx10
70kgx10
80kgx10
90kgx10
100kgx10x2
80kgx15x2
back/hip extensions
4kgx16, 12, 10, 10, 10, 10
side leg raises
30lbsx10L/Rx4
100 body weight squats
Train hard!!
Training log
3/02 50 chins
3/03
OHP 5x8x47.5kg
bench 5×92.5, 100, 105kg
40:00 airdyne
40:00 weighted hike 16kg
Great advice on how to do more pullups below. I’m proud to say that with one exception, all my clients can do pullups, even females!
New Deadlift PR! By a lot!
am
one hour foam rolling and stretching
DL
5×50, 70, 90
3×110, 120
1×140, 160, 172.5 (new PR), 182.5kg!!!
pm
20kg Kb 200 swings
60:00 exercise bike.
Felt like breaking a record today. Warmup took forever and 110kg felt heavy. It always does, why? Anyway, went for it. 172.5 was 2.5 higher than my last 1RM but it felt easy. I wanted to do 180kg but that was 396lbs. and if I was gonna do it, i wanted it to be over 400lbs. So 2×1.25kg plates made it 401.5lbs/182.5kg. Went much better than expected. Was a little delirious at the end.
After the PR, I realized I don’t yet know that I’m doing. I don’t really understand how to lift heavy yet. This lift today felt completely different than anything I’ve ever done. I felt tighter than ever and for once nothing felt strained afterwards. Somehow this lift felt like a first for me. Hopefully first of many to come.
Training log
Been putting squats together with deadlifts to get the major lifts in more than once a week. I also like the balance this brings: deads work the hammies more and squats work the quads more. I definitely need to squat heavy 2x a week. Once just doesn’t cut it for me.
squat
5×72.5kg, 82.5
2x10x90kg
1x13x90kg
deadlift
3×120, 130, 137.5kg
30:00 airdyne
All lifts felt very strong today. Looks like Juggernaut Method (JM) is doing well. First time doing an AMRAP set with 531 as assistance and I got 13. Could have done 1-2 more but wanted some left for the deads.
Looking at seeing Dream Theater when they come. New album is pretty good:
Training log 2/16/2012
bench
warmups then 5x10x80kg
chin ladder 10-3
alternated with
ring dips 7×5
airdyne 30:00
walked 2:30 hours I felt like going walkabout.
Saw Evaescence last night and loved it. Great show. Love Amy Lee’s voice. New goal from now on: attend more concerts!