View Full Version : My Progress: Training Log
I am a beginner powerlifter with 6 6, 270 lbs and 31 yo. My PRs are 235/280/360 lbs for the squat/bench/ conv. deadlift.
My next goal is to total over 1000lbs. Specifically, I want squat squat 3 plates, bench 3 plates and deadlift 450 by August.
Monday: Back Squat+Deadlift+ Assistance. (1.5h)
Thursday: Dumbell presses + triceps work. (45 min)
Wed: Stiff legged deadlifts+GHR+ barbell rows and other assistance work. (1.5h)
Friday: Bench + Front Squats + Assistance. (1.5h)
Saturday: Pull-ups, Chin ups and Military presses
I will post my log here.
I was able to do 7 chin ups and 5 wide grip pull ups.
Did many of those.
I will try to get those to 10 reps.
Shoulder press with 55lbs dumbell.
Also did behind the barbell shoulder press with 25lbs on each side.
I am a beginner powerlifter with 6 6, 270 lbs and 31 yo. My PRs are 235/280/360 lbs for the squat/bench/ conv. deadlift.
My next goal is to total over 1000lbs. Specifically, I want squat squat 3 plates, bench 3 plates and deadlift 450 by August.
Monday: Back Squat+Deadlift+ Assistance. (1.5h)
**Tuesday: Dumbell presses + triceps work. (45 min)
Wed: Stiff legged deadlifts+GHR+ barbell rows and other assistance work. (1.5h)
Friday: Bench + Front Squats + Assistance. (1.5h)
Saturday: Pull-ups, Chin ups and Military presses
I will post my log here.
Fixed Tuesday instead of Thursday.
Firefist
04-21-13, 11:09 pm
Get it brother. Ill be following.
--Squats:
90lbs 4x8reps
Working on trying to get the best form for me.
--Deadlift conventional from 100 and 45 plate:
I used both one plate, one plate and quarter and two plates
5x5
I am trying to work on improving my form. I want to keep my back straight and drive with my legs
(Assistance)
-- Good Morning: 65 3x8
-- Reverse hyper: 140 4x10
-- Ab roller with 10lbs bumber plate on back: 4x10
gopinto
04-23-13, 10:28 pm
My lower-back is really really sore from yesterday. Those deficit pulls are awesome.
--Standing Military presses: 2x10 with 90lbs
My lower-back was kinda bugging me, so I decided to bench ! Benching more is always the solution. hehe
This is light weight for me. On Friday I bench a bit heavier.
I was focusing on form, triceps work and speed
-- Close grip bench press
135x10
135x10
135x5
135x5
155x5
155x5
155x5
-- Wide grip bench press
185x10
Lower-Back still really sore.
Did a lot of chest-supported rows to avoid putting stress on my lower-back.
-- chest-supported rows 4x10 3 plates
-- chest-supported rows 4x10 4 plates
I know this is a lot of volume in a single exercise, but i just felt like hammering my yoke
in my assistance day.
I was surprised that I could do 4 plates. I want to go for 5 plates now.
I will do this exercise for 3 weeks, as well as the close grip benching on Tue.
Stretching : Hamstrings, lats and hips
Calf raises 110lbs on bear squat machine. 4x10 reps
gopinto
04-26-13, 11:16 pm
--Flat Bench Press
6reps 230
4reps 260
2reps 270
6reps 230
4reps 260
2reps 270
--Floor Press (Closer Grip)
225x3
225x5
225x5
--Dumbell flat press
105lbs x4reps
-- A lot of triceps work
-- 3x10 forrearms work
I didnt do lower back and ab work bc my lower back is still bugging me a bit from monday.
Taking a pre-workout for the first time(Assault). I felt a big difference, stronger
9x(in range 6 to 3 reps) of pull ups with mixed grips
Behind the neck press 4x8 with 95#
Biceps work
--Back squat: 5x5 with 135#
The guys are helping me with my form. I want to learn how to seat back. And just
going down and up in the same plane.
-- My lower back is bugging me. To stay in the safe side I did a whole lot of
> Chest supported Row
> Pull downs
I was expecting to be sore on Tuesday but I was not.
-Military Presses
8 155#
8 155#
6 155#
6 155#
-Narrow Grip Inclined Bench
8 135#
8 135#
8 135#
8 135#
- Skull Crusher + Narrow Bench with the same bar. Ronnie Coleman's Style
3x10 bar plus 35# on each side
- Close grip bench with DB
45#
- Cable cross over
40Mark w 10 reps
35Mark w 10 reps
35Mark w 10 reps
30Mark w 10 reps
gopinto
05-05-13, 12:21 am
Lower back was still bugging me. Had to be a bit safe.
-- 4x5 pause squats with 95#
-- GHR 4x15
-- Pulley bringing the bar in the upper chest to work the upper back.
-- Lots of Chest supported row
-- Biceps work too
gopinto
05-05-13, 12:23 am
-- Calves 4x10 4 plates on Bear machine
-- Lots of hamistrings and lats stretching
-- Reverse Hyper 3x10 with 4 plates
-- Hyper extensions 3x10
gopinto
05-05-13, 12:29 am
--9x3 with 190 with 3 different grips and pausing 1in from chest.
I was not fast according to training partners. Will keep this weight and try to be more explosive.
-- Slightly inclined 75# DB bench press 3x10
-- 3x10 (45# DF Flies + cable cross overs)
-- triceps with the dumbell over my head 50#
-- Triceps with one handle to feel the pump for probably 3x10
gopinto
05-05-13, 12:31 am
60 pull-ups+ chin ups and + neutral grip chin ups
- I was able to do a max of 9 chinups. PR for me.
- I was wable to do 6 pull ups.
-- 3x10 Behind the neck press
-- Playing with bodyweight handstands.
-- 3x10 biceps 21 with barbell and 10lbs each side
-- unilateral cable to feel the pump
-- Back Squats
135x5
135x5
135x5
155x5
155x5
155x5
Still falling a bit forward, weight on my toes and butt wink.
-- Hercules Pull
100x8
145x8
190x6
235x3
-- Dumbell SLD
4x8
-- Cable pull troughs
4x10
-- Ab roller and hyper extension 4x10
-- Rows with gray bands
3x10
Are you squating in Shoes? If so what kind?
Try to work in some front squats. These force you to stay upright.
Rotate your elbow forward and bring up your chest ..
Just guessing with out seeing a Video..
gopinto
05-06-13, 11:24 pm
>Are you squating in Shoes? If so what kind?
I am just using a flat cheap adidas. They are not weightlifting shoes. They are similar to all-star shoes.
Do you think weightlifting shoes might help ?
>ry to work in some front squats.
Thanks. I am trying to include those once a week. Daniel Green also loves this exercise.
>Rotate your elbow forward and bring up your chest ..
I will try this !
>Just guessing with out seeing a Video..
Thanks !!
--Military Presses
95x5
115x5
135x5
115x5
115x5
115x5
-- Inclined Narrow Grip Bench
135x(6 or 7 or 8 reps)x5 sets
-- Rope Triceps Pushdowns
12
10
8
6 reps
gopinto
05-09-13, 12:16 am
Lower back still not 100%
--Dumbell Row
85x8
105x6
105x6
85x10
85x10
85x10
--Wide Grip Pull Ups
3x6reps
-- Pull downs targeting upper back
4x10
--Dumbell curls
3x10
--Barbel Curl
3x10
Forerarm work with 45lbs barbell
4x12
--Calf Raises 4x10 in Bear machine. 4 plates
--GHR Straight leg Abs 3x10
-- Hamstring, Hip and Lat stretching
-- Playing with doing handstands
-- Flat Bench
230x5
240x5
230x5
230x5
with a little bit of help in 4 and 5 reps. Kinda happy with this.
Took 1/3 of assault scoop.
-- Wide grip Bench
185 x 8 reps
185 x 10 reps
-- Inclined DB in Blue Bench: 75#
12
10
10
8
10
-- Skull Crusher + Close Grip. Ronnie Coleman style
3x8 with 35lbs on each side
- Triceps kickback on the cable with
10 1 machine plate
6 1 machine plate
6 1 machine plate
-- Shrugs with 85lbs DB
3x10
forgot to add
DB Shoulder laterals and Front with 30 lbs dumbell
gopinto
05-13-13, 10:54 pm
-- 5x5 squats with 135.
Jim was there. I wanted to squat to get some feedback on my form
-- 50 Pull-ups/Chins with 11lbs weight-vest
-- 10 bw pullups
gopinto
05-13-13, 10:57 pm
-- Squat
95# 3x8
135 3x5
Still working on my form. I feel that I am using my hips much better.
-- GHR 3x10 with 10lbs on my head
-- Straight Leg abs in the GHR 4x10
-- Hyperextension 3x8
This week I will put the volume down to see if I have a really good max effort bench on Friday.
It is like a deloading week also.
Deload----------------------------------
Had big plans for today, but I was not feeling strong.
--Bench
230x1
260x1 (It was not hard. Kinda under control. Almost easy)
285 Miss ( Under control. But did not have the strength on the hole)
I also think I took a bigger jump. Got eager to get a 5lb PR. My mistake.
i should have gone to 270, since I was not feeling diesel.
Did some tests with the reverse bands. Felt 315.
-- 230x5 Closegrip Bench
Some help in the last one
190x10
140x 5 wide + 5 close grip
-- DB bench 75lbs: 2x10
-- Flies: 3x10 (45lb DB + Cable at 30)
-- Pushdowns at 75
4x8
-- Unilateral Cable Triceps 3x10
-- Abs on the GHR: 3x10
-- DB Shoulder Press
45x12
55x10
55x10
55x10
65x3
-- 2 x DB Lateral (25#) + DB Reverse Fly (20#) + DB Front (20#)
Weak on those. Need to improve
--
2 sets Chin ups; around 5 or 6 reps
2 sets Wide Grip Pull ups; around 5 or 6 reps
2 sets Close Grip Grip Pull ups; around 5 or 6 reps
Had to go to the gym to do something. Did light light bench and pulldowns to get some bloodflow.
Pec and Back Sore from Friday and Sat, respectively.
Wide Grip Bench 135x10
Wide Grip Bench 155x10
2x10 Pulldowns
Hams, Lat and Pec Stretching.
--Back Squat
95x5
135x5
155x5
185x5: Happy
135x5
--Front Squat
95x5
95x5
95x5
-- Romanian Dead with dumbell: 3x10
-- Hyper Extension 1x10
- Abs + calves 3x10
-- DB Flat Bench Press with small pause
75x10
85x8
85x8
85x6
-- Dips
6
6
Hard and felt a bit unstable. I will do them first next time.
-- Narrow Grip Bench press 135# with pause
8
6
6
-- Triceps pushdows
10
10
10
80lbs in the flat DB flat bench. Not 85
-- DB Flat Bench Press with small pause
75x10
85x8
85x8
85x6
-- Dips
6
6
Hard and felt a bit unstable. I will do them first next time.
-- Narrow Grip Bench press 135# with pause
8
6
6
-- Triceps pushdows
10
10
10
--Barbell Rows
135x10
185x10
225x6
315x1/2 hehe
275x3
275x3
225x6
-- Infinity Tire Flips
-- Chest Supported Rows
4x10 w/ 3 plates
-- Many Pull ups/Chinups
-- 3x10 Calves
-- Alternated Dumbell Curls
-- Concentrated Curls
-- Unilateral Cable Curls
--DB flat Bench
75x10
85x10
105x4
105x4
105x5
--DB inclined Bench
75x10 3 sets
-- DB Flyes + Cable Flyes
3x10
-- Skull Crusher + Close grip bench with same bar
4x8
-- Triceps with 45 plate
5 sets, I believe
Abs, reverse hyper, some stretching
Really good training day !! Lots of fun !
-- Military Press
95x5
115x5
115x5
115x5
-- Conjugate Lateral Raises with Cable LR
3x5+5 with 30 DB
-- Reverse Fly and Cabe RF with 20lbs
--Pull ups and chins with 10lbs added
-- Reverse Hyper
Flipped heaviest tire 5 times.
gopinto
05-27-13, 11:38 pm
Did my light bench day at home.
I did 150 push ups (perfect pushups) with mixed grips and mixed hip heights.
Massive blood flow.
I did not do triceps work because my neck is weird today. I woke up like this.
--Back Squat
(135#x8)x4 sets: PR
-- Front Squat
95#x5
-- Sumo Deadlift Form Work with 185
3x3
My lower back is still bugging me. I realized that one side is stronger than the other.
During some heavy work my back is not straight. It curves to the stronger side.
Weird Stuff. Now I am working to make my right lower back/abs stronger
Abs, Hyperextnsions, Reverse Hyper,
Lower Back and Abs work. Fix my imbalance.
-- Close Grip Chest Supported Rows
Many sets with 4 Plates
-- Low Row in Cable Machine
Many many sets with different grips and handles.
It is fascinating to really squeeze the lats and feel the peak contraction.
- Biceps work
Reverse Hyper with total of 4 plates.
-- Bench Press Drop Set
240 (5 reps) + 190 (5 reps) + 170 (4 reps) : 5 rep <PR> :)
240 (6 reps) + 190 (5 reps)
220 (8 reps) + 200 (6 reps) + 150 (4 reps)
Did more volume stuff that i dont remember. Awesome workout !
French Triceps
Chest Supported row 2, 3 3 and 4 plates.
Lots of Abs, Lower back
Back,Shoulder work
light work
Squat. Worked on form. Just one plate
4x6 BW dips
DB bench with 75#. Pause at chest. Slight inclination. Around 8 reps
Lot of triceps work
Leg abduction too. Glutes got really sore
Back work
Close grip benching. Could not say no to Jim hehe
-- Bench
230x3
240x3
250x3. Not easy. I was a bit beat up from Wed.
But I am happy
Slingshot On
280 x 3
285 x 3
-- Wide Grip Bench. Interesting to work a dif grip
140x5
190x5
190x5
-- Pull ups, Tire flips, Biceps work, abs and lower back
Back Squat ----
Squatted with the guys in the monolift today. They helped me with my form.
Still working on my form.
Many triples with 1 plate
Many triples with 1 plate and dime.
2 triples with 2 plates and reverse green bands
---Overload lockout work on the Rack
1 100# and two 45 plates on each side.
3 locktouts with this weight.
Rear delts work on cables. I was able to get them sore. That is not easy. That was cool.
Reverse hyper with 2 plates, lot of ab work, Hyper extensions
-- Military Press
5x95
5x115
5x135
5x135 I want to improve this
5x115
5x115
-- Wide Grip Bench (185 Indicator in the rings + 135middle finger in the rings)
Many + many reps with pause at the chest and pausing 1cm out of the chest, then exploding to lockout.
I believe this will give me good strength out of the chest. Time will tell
Feeling huge pump.
-- Did not do triceps. My elbow was whining last week.
gopinto
06-13-13, 12:09 pm
-- Cambered Bar Barbell rows
10reps w 1 plate/side
10reps w 1 plate+ quarter/side
10reps w 1 plate+ quarter/side
5reps w 2 plates/side
5reps w 2 plates/side + 10reps w 1 plates/side
5reps w 2 plates/side + 10reps w 1 plates/side
-- Chest Supported Rows: Underhand
4x10
-- Close Stance Squat with dime/side
4x8, maybe more sets
-- Infinite tire flips
abs/reverse hyper/Hyperextensions
-- Flat Bench
230x5
230x6
240x5 with help
I was not feeling strong. Workout on Tuesday took some from me.
Crazy dropset with Jim
-- DB
Flat
85x10
105x5
105x5
105x5
105x4
Slightly Inclined
85x5
85x5
85x5
Triceps work with the whole stack. Doing drop sets.
Pull down at position 14
Reverse Hyper. 2 plates
Rotator cuff work
gopinto
06-15-13, 10:27 pm
-lots and lots of chin-ups and presses in the Rogue parallelete (weird name).
-Some unilateral pulldowns too.
It is really refreshing to do these BW exercises. I will keep doing these on saturdays.
I really dont feel like going to the DB rack or picking up a barbell.
Just did a max of 4 reps on the chinups.
Probably it is time to tone the volume down. I was stronger than this before.
gopinto
06-15-13, 10:28 pm
230x7 Rep PR with 230 !!!
-- Flat Bench
230x5
230x6
240x5 with help
I was not feeling strong. Workout on Tuesday took some from me.
Crazy dropset with Jim
-- DB
Flat
85x10
105x5
105x5
105x5
105x4
Slightly Inclined
85x5
85x5
85x5
Triceps work with the whole stack. Doing drop sets.
Pull down at position 14
Reverse Hyper. 2 plates
Rotator cuff work
Working on form: Wide stance squats + narrow stance.
My quads are really really really sore.
Nothing special. Just trying to learn the techinique.
I think a closer stance will be the solution
Kinda got a small cold.
I was not feeling good. Just did pullups
-- Chest supported Rows
3 plates and a quarter around 8 reps
Multiple sets hitting different heights on my chest
-- Reverse Delts on Cable Machine with rope and Bench
Multiple sets
-- Tire Flips with heaviest tire. Maybe 7 or 8 tire flips
-- biceps work
-- lower back work
-- Some sumo deadlift techique work. I think I am starting to understand the sumo deadlift
Use 225lbs total
-- BB Flat Bench
230x3
255x3last one was hard
265x2 with help in the second
-- DB press
105x4repsx3sets
-- Inclined DB press with 85
4 sets
--Close grip bench
2 sets with 205
2 sets with 185
1 set with 230 for 3 hard reps
--Reverse hyper, triceps work, flyes with cable
Flat Bench--
Bar
100x10
140x5
190x5
230x3
250x2
280 Missed some inhes above my chest
280x1 :) Struggled some icnhes above my chest. Happy with this
300x1 with Maddog SL. Happy with this
190x5+5+5 with 3 different grips
Triceps extension with 35, 40 and 50(cheating) DB
Rope triceps
Machine for shoulder. Facing the Machine
gopinto
06-28-13, 11:52 pm
My new goals for the next 6 week training cycle is: Bench
230x8
245x5
260x3
270x2
285x1
Flat DB 105 for 6 reps
Take care of my back to be able to squat and deadlift again
230x7
240x6
250x3
255x3last one was hard
260x4 maybe small help
265x2 with help in the second
270x2 maybe small help
280x1
DB 105x5
From my last cycle i could see that my numbers fluctuate a lot. In the last two months I feel that I got some mass
and my lifts are crisper. But, I really need to train smarter.
I will try to go light on my light bench day. I was going to heavy on the military presses i think. lets seee
--9 sets of bench
190x3Reps
135 and Black bands: 3Reps
--6 sets Dead Bench with 205
Triceps and shoulder work
Triceps
Lots of sets with Extensions with 35 or 40#
Tate press with 25#
Biceps
95# + 65# dropset
21 biceps
Did not feel sore. Disappointed :)
-Squat. I think i finally found my best squat stance.
5sets of 5reps with 135. Felt good.
- Sumo Pulls with buffalo bar
255x3reps
345x1rep
435x1rep (PR)
- Sumo Pulls with buffalo bar and wood block
435x1rep (PR). Felt harder than without the blocks
--GHR with 10lbs plate
--Reverse hyper with 4 plates total
-- Hyper extension
gopinto
07-17-13, 12:40 am
--85# DB. Flat bench
4x10
--75# DB. Inclined bench
3x10
-- Military press with pause at the bottom: 95.
3x6
-- Shoulder press machine
-- Close grip bench
135
155
probably 4 sets
--Flat Bench
230x8 (PR)
250x5 (PR)
190xreps
--Close Grip bench: 2 boards
230x5
-- Triceps work on band+cage
-- 3 sets DB extension
-- 2 sets shoulder press
-- abs with yellow stuff
i felt STRONG today. Probably the deload + speed inn two weeks helped me.
Interesting.
I was heavier too. I was 275 or 276 today.
-- Lots pull ups chins. Sore around armpit
-- Behind the neck military press
-- Triceps with cable. trying to hit lateral head. Got really sore.
-- Squat with one plate. Trying to work on my form. FML :)
-- Wide stance SLDeadlift. Hammies are in pain. Awesome.
-- DB Shoulder Press
40lbs x12 reps
50lbs x12 reps
60lbs x12 reps
60lbs x10 reps
65lbs x5 reps
60lbs x10 reps
-- 2 sets with behind the neck press
-- 1 set in the machine press
-- Lateral Raises + Reverse flyes : 4 sets.
Good shoulder workout. This is probably a weak area.'
Shoulders got bigger> kinda cool :)
gopinto
07-27-13, 10:22 pm
--Rack pulls below Knee
315x3
315x3
405x3
405x3
--CSrows
2 sets with 4 plates
-- Many sets of T bar row in the corner.
-- Hyperextension machine with bar. Josh Bryant style
-- Biceps curls . many sets
gopinto
07-27-13, 10:23 pm
--Reverse hyper with 4 plates total
4 sets
-- Leg abduction machine.
120 and 110 pounds.
around 12 reps
Glutes really sore. This machine will help my sumo
gopinto
07-27-13, 10:25 pm
-- Bench with bands
Worked up to: Red new band + Red Band efts + chains
2 sets with 3 reps
-- Floors press
Worked up to
280x1
285x1
290x1 Felt good. did not feel super heavy. Floor press PR
-- DB 105
4 reps
4 reps
- Lot of triceps work for the lateral head with rope. Sore .
gopinto
07-27-13, 10:26 pm
Total of 72 pullups
60 pulls ups
went to watch Wolwerine ehhehe
12 more pulls
-- Deadlift from 1st cage pin
315x3 conv
315x3 sumo
-- Deadlift from 1st cage pin with reverse grey bands
405x3 conv
405x3 sumo
-- Deadlift from 8th cage pin with belt
495x3 conv
495x3 sumo
-- Deadlift from 8th cage pin with belt with reverse grey bands
585x2 conv
-- Hercules pulls. Orked up to 6 plates i think. with belt
-- Reverse hyper with 4 plates. 4 sets
-- Overdid it. Too much stuff.
Fever after it. Was feeling like a zombie.
Took one ibuprofen
Back to Brazil: new bars, kg plates. New everything
-- Deadlift with a cool bar:
3x5 reps with 50kg on each side (2 reps sumo 3 reps conv)
-- SLD with wide stance and 20kg on each side
-- Hack machine with 10kg on each side
4x10 ass to grass
--Leg extension, Leg flexion, Leg Abduction, Leg aduction, Ab roller, Abmachine
-- Stretched lats
DB shoulder press --
20kg DB x 12
28kg DB x6
28kg DB x6
20kg DB x 12
I was feeling a headache when used the 28kg
Machine Shoulder Press, Reverse Fly Machine BOTH, Front and Side delt with cable
Bicep with bar in the inclined bench, biceps with cable standing, biceps scott
Abs with yellow stuff
gopinto
08-24-13, 12:12 pm
-- Bench press
60kg each side x 1 (PR)
50kg e.s. x3 (PR)
50kg e.s. x3
-- DB bench press
44x5
-- Inclined DB bench press
32x5
-- Back, triceps, abs, lower back, calves
gopinto
08-24-13, 12:15 pm
---Deads
60kg es x3 Conv
60kg es x3 Conv
60kg es x3 Conv
40kg es x3 Sumo
Feels easier to do conv.
-- Front squats
20kg e.s.
-- Leg Press machine with wide stance with 50kg es
-- leg: extension, curl, abduction, aduction
-- At the moment my best are: BB row with 40 e.s.
Row with bar in the corner with 4 plates for something around 4 plates
-- Abs, calves, lower back
gopinto
08-24-13, 12:17 pm
-- Military Press
4x 22kg e.s. x3 reps
-- DB press
28x6 reps i think
-- DB front raises with 12 kg
-- Some work for rear delts
-- Biceps, abs, calves, lower back
gopinto
08-24-13, 12:20 pm
--Wide stance squat
20kg each side x5
20kg each side x5
22kg each side x5
30kg each side x3: Kinda happy with this
30kg each side x3
-- Stiff leg deadlift wide and narrow with 20kg each side
-- hack squat machine with 10kg e.s. going atg
around 8 or 6 reps
-- leg curls, extension, aduction, abduction
-- triceps in the 2 machines. Using the whole stack in the machine that is similar to dips.
- abs, calves
.... Competition pause squat, front and higiene bar squat
...... Sumo speed
120kg for sets of 3 reps
.... Deficit conv 1 plate
120kg for 10 reps
.... Deficit conv 2 Plates
100kg for 8 reps
.... Sldl
120kg for 3 sets around 8 reps
.... Leg press 4 Plates e.s.
... Vag. Machines
8 and 13 Plates
... Sentes calf
30kg é.s.
--- sumo from 3 plates
87.5kg es for 8 reps
Hades to use straps. Hand was opening.
--- Competition squat
59.5kg es for 3x5
--- front squat
22kg és for 3x4
--- conv dead from 1 plate
69.5 és for 5 reps
--- sldl
4x7 site 50kg és
Legares + leg extension
--- sumo from 2 plates
82+2.5kg es for 5 reps with straps
Not easy
--- Competition squat
45+2.5kg es for 3x5
--- front squat
25kg és for 3x4
--- conv dead from 1 plate
72+2.5 és for 4 reps
--- sldl
4x7 site 52kg es
Leg Press with 5 plates es
leg extension
Leg curl
Calves
.... Competition squat: Trying to improve technique. Trying to stop to look at the mirror.
1x10reps with 40kg es
8reps with 40kg es
6reps with 40kg es
6reps with 40kg es
... Front Squat: Trying to do solid reps with 25kg es
..... Sumo speed
50+2.5kg es for multiple sets.
Technique work
.... Deficit conv floor
50+2.5kg es for 10 reps
.... Deficit conv 1 Plates
40+2.5kg for 8 reps
.... Sldl
52+2.5kg es for 3x6 reps
.... Leg press 105kg e.s.
..... Leg Curl: Stating to do with 35kg on each leg.
... Vag. Machines
9 and 15 Plates. Trying to improve on these, specially the adductor.
-Wide stance squat with belt: 140kg 1rm
-Wide stance squat with belt: 24.5kg es 10rm
-Front Squat belted: 25kg es 10rm
-Front Squat belted: 30kg es 5rm
-Front Squat belted: 40kg es 1rm
-Pause olympic Squat: 25kg es 10rm
-Bench press: 100kg 4rm
-Belted Conventional: 1rm 70kg (flat back, nice technique)
-Wide stance squat with belt: 27.5kg es 5rm
-Wide stance squat wo belt: 22.5kg es 5rm
-
-legpress unilateral 15kg es
-Reached 100 leg extension for 10
--Militry press
4x5 with 20kg es
10 reps with 12.5 es
--DB press
10 reps with 22kg ?
--DB bench press
40kg 6 reps
44 3 reps
-inclined bench
30kg
-Press machine
7 plates
-Shoulder Lateral
10 reps with 14kg
Some with 16 ?
Some with 18 ?
-Wide stance squat wto belt:::42.5kg es:::3x8
-Sumo DL wto belt:::47.5kg es:::5x3
-Close stance squat wto belt:::20kg es:::3x8
-legpress unilateral 35kg es
-Dumbell unilateral DL with 16kg 3x8
+ lots of accessories
I feel for the first time that I got the basics of the techniques of all lifts.
Front squat no belt
5 rm with 27.5 es
8rm with 20es
---Conventional Deadlift: Felt Good
-No belt, 1 plate deficit: 1x3 155kg
-No belt, 1 plate deficit: 8x3 125kg
---Front Squat
5 reps with 25kg es
3 reps with 30kg es
---Stiff: 3x8 with 22.5es: Focusing on hip hinge and stretching the hamstrings
---Good Morning 3x15 with 5es
---Leg Press: worked up to 6 plates es
---Lots of leg Machines