Al's Training Log

A

AlVThom

Orange Belt
@Orange
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Right, hoping I can keep this log for longer in comparison to the previous one's.

I've decided to give PL'ing another shot and see how it goes this time round. I've struggled with OCD in the past, thus, it had negative impact on my lifting such as being obsessive about my bodyweight which resulted in poor eating habbits. Most importantly it took the enjoyment out of lifting itself.

Since I stopped lifting around April, I've put some weight on, and feel much better as I'm roughly at my normal bodyweight. Even in recreational games of 5 a side, I feel faster and more powerful, therefore, I'm hoping to translate this into lifting.

I did my first meet in Feb'15, competed in the 67.5kg category, Squat 152.5kg & Deadlift 200kg.

Starting Monday, 5th Oct, I'm going to begin with Candito's Linear Program. I'll start patiently and build up as the week's go by, and enjoy the process. Also as part of my training, I'll be running a few times a week as well as competing in some 5k's.
 
5/10/2015

Squats:
80kg x 6
80kg x 6
80kg x 6

Deadlift:
110kg x 6
110kg x 6

Goblet Squats:
40kg x 8
40kg x 8
40kg x 8

DB RDL's:
30kg x 8
30kg x 8
30kg x 8
 
Good to see you back mate. Wishing you all the best with it.
 
thong.jpg

Good to have you back, boyo.
 
^Thank you all!

6/10/2015:

Bench Press:
60kg x 6
60kg x 6
60kg x 6

Seated Cable Row:
40kg x 6
40kg x 6
40kg x 6

Seated DB Press:
20kg x 6

Pull Up
10kg x 6

Dips:
x 12
x 12
x 12

EZ Curl
25kg x 10
25kg x 10
25kg x 10
 
8.10.2015

Pause Squats:
72.5kg x 4
72.5kg x 4
72.5kg x 4
72.5kg x 4
72.5kg x 4
72.5kg x 4

Pause Deadlift:
100kg x 4
100kg x 4
100kg x 4

BSS:
20kg DB's per hand x 8 (L+R)
20kg DB's per hand x 8 (L+R)
20kg DB's per hand x 8 (L+R)

Single Leg Gym Ball Hamstring Curl
x 12 (L+R)
x 12 (L+R)
x 12 (L+R)

Comments: Forgot to mention, as progression for the main lifts, I'm adding 2.5kg per week. At least this way, I'm not rushing anything. And by 4 months into the program I'll be back to previous numbers on Squat and Deadlift, which I'm hoping to surpass.
 
9.10.2015

Spoto Press:
55kg x 4
55kg x 4
55kg x 4
55kg x 4
55kg x 4
55kg x 4

Seated Cable Row:(Pause at full contraction)
40kg x 4
40kg x 4
40kg x 4
40kg x 4
40kg x 4
40kg x 4

Seated DB Press:
15kg x 10

Pull Up:
5kg x 10

Dips:
20kg x 8
20kg x 8
20kg x 8

Rear Delt Fly's:
5kg x 10
5kg x 10
5kg x 10

Comments: That's the first week of the program done. Really enjoyed it this week.

Slight change in progression from my last post, I think I'll add 5kg to Squat and Deadlifts weekly instead, and 2.5kg for Bench Press.
 
12.10.2015

Squat:
85kg x 6
85kg x 6
85kg x 6

Deadlift:
115kg x 6
115kg x 6

Leg Extensions:
? x 10
? x 10
? x 10

Standing Cable Crunch:
? x 10
? x 10
? x 10

Comments: Things are slowly coming back I think. Final sets on Squats and Deads seemed the best. I actually wore Chucks today rather than my lifting shoes, and they feel a little more suitable to my squat style. Was in a bit of a rush, so just did something quick for the optional exercises.
 
It's pretty nice to have someone doing the same program and starting almost at tehe same time as myself!

Will follow closely this log. Good luck!
 
13.10.2015

Bench Press:
62.5kg x 6
62.5kg x 6
62.5kg x 6

Seated Cable Row:
45kg x 6
45kg x 6
45kg x 6

Seated DB Press:
20kg x 6

Pull Ups:
10kg x 6

Dips:
22.5kg x 8
22.5kg x 8
22.5kg x 8

Supinated Band Pull Aparts:
x 12
x 12
x 12
 
15.10.2015:

Pause Squat:
77.5kg x 4
77.5kg x 4
77.5kg x 4
77.5kg x 4
77.5kg x 4
77.5kg x 4

Pause Deadlift: (Right after weight comes off floor)
105kg x 4
105kg x 4
105kg x 4

Deficit SLDL:
60kg x 8
60kg x 8
60kg x 8

BSS:
20kg DB's per hand x 8 (L+R)
20kg DB's per hand x 8 (L+R)
20kg DB's per hand x 8 (L+R)
 
16.10.2015:

Spoto Press:
57.5kg x 4
57.5kg x 4
57.5kg x 4
57.5kg x 4
57.5kg x 4
57.5kg x 4

Seated Cable Row: (Pause at full contraction)
45kg x 4
45kg x 4
45kg x 4
45kg x 4
45kg x 4
45kg x 4

Seated DB Press:
15kg x 10

Pull Up:
5kg x 10

Dips:
25kg x 8
25kg x 8
BW x 12

Face Pulls:
? x 12
? x 12
? x 12

Comments: Chain snapped off the belt just as I finished the second set of Dips, therefore I did my third set un-weighted.
 
19/10/2015:

Squat:
90kg x 6
90kg x 6
90kg x 6

Deadlift:
120kg x 6
120kg x 6

Deficit Snatch Grip SLDL:
60kg x 8
60kg x 8
60kg x 8

Single Leg-Leg Extension:
? x 12 (L+R)
? x 12 (L+R)
? x 12 (L+R)

Had some spare time so . . .

Kneeling Rollouts:
x 12
x 12
x 12

Band Pallof Press:
x 10
x 10
x 10
 
Thought I'd start logging here again!

Thursday, March 10, 2016:

Today was a little improvised and I tested the water a little; I've been doing calisthenics only for the last few months.

A) Box Jumps:
x 3 (box + 2 x 20kg + 2 x 15kg bumpers), x 3 (box + 2 x 20kg + 2 x 15kg bumpers + 1 20kg bumper) x 3 (box + 2 x 20kg + 2 x 15kg bumpers + 2 x 20kg bumpers).

B) Chin up:
BW x 3, 20kg x 3, 40kg x 4.

C) Dips:
BW x 5, 20kg x 3, 40kg x 2, 60kg x 2.

D) Pistol squats:
x 8, 8, 8 p/s.

E) GHR:
x 10, 10, 10.

I've not done any weighted chins/dips in a good year and a half, and surprisingly I matched my chin up best for 40kg and was only 2 reps off my dips best for 60kg.

I've thought about playing rugby (union) again, therefore, I'll be doing a little more weighted work as of next week!
 
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