My digital notebook | Page 15

Discussion in 'Training Logs' started by frystyle, Jun 19, 2015.

  1. frystyle Blue Belt

    frystyle
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    Squat
    80 kg x 2 x 4
    80 kg x 6

    Conventional deadlift
    90 kg x 6
    92 kg x 6
    95 kg x 6

    Barbell rows
    45 kg x 4 x 10

    Lat pulldown
    42 kg x 3 x 15

    Lat pulldown bicep curl
    22 kg x 3 x 15

    Db bicep curls
    11 kg x 3 x 15
     
    #281
  2. frystyle Blue Belt

    frystyle
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    Yesterday
    Muay thai

    Today
    Squat
    70 kg x 2 x 8
    70 kg x 9

    Bench press
    58 kg x 2 x 8
    58 kg x 10

    Leg up bench press
    48 kg x 3 x 10

    Military press
    32 kg x 3 x 10

    Lateral raises
    5 kg x 3 x 18

    Rear delt flies
    5 kg x 3 x 18

    Face pulls
    20 kg x 3 x 16

    Skullcrushers
    20 kg x 3 x 16

    Db flies
    10 kg x 3 x 16
     
    #282
  3. frystyle Blue Belt

    frystyle
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    Back to logging since I am joining the deadlift competition.

    Had a few injuries in 2016 and the beginning of 2017 that forced me to deload the weight I was using on the compound lifts. I am now somewhat back at or a little over my previous 1RM's. I will post video's in my log to get form checks cause I don't want to be hindered by nagging injuries again.

    All right, time to quit with the excuses and lets talk about the fun stuff, current 1 rep maxes:

    Squat: 126 kg
    Bench press: 85 kg
    Deadlift: 151 kg
    Military press: 65 kg
     
    #283
  4. frystyle Blue Belt

    frystyle
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    Here is my entry for the deadlift contest, my current 1RM of 151 kg.

    This is a weight where my form breaks down heavily. Could have added another kg or two but that would only make things worse.

    I would love to get some formchecks to improve my form and let me pull more weight.



    This is from the workout of today. I have a hard time keeping my back neutral when the weight leaves the ground.
     
    #284
    Last edited: May 10, 2017
  5. frystyle Blue Belt

    frystyle
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    Bench press 86 kg.
     
    #285
  6. frystyle Blue Belt

    frystyle
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    Starting with a LP variant of 531 as of today.

    Starting training maxes:
    Squat 114 kg.
    Bench press 77 kg.
    Deadlift 136 kg.
    Military press 59 kg.

    W1D1

    Squat
    85 x 5
    96 x 3
    107 x (1+) -> 5
    102 x 3
    96 x 3
    90 x 3
    85 x 5
    80 x 5
    73 x (5+) -> 13

    Sumo DL
    68 x 5
    82 x 5
    95 x 3
    95 x 5
    95 x 7
    95 x 4
    95 x 6
    95 x 8

    Gotta get used to the volume but it felt good. The right amount of reps and weight to dial in technique.

    Pendlay Row
    60 x 3 x 8

    Cable Row
    50 kg x 3 x 12

    Ez-bar curls
    15 kg x 3 x 15

    Hammer curls
    13 kg x 3 x 12

    Ab wheel roll out
    3 x 10

    Also changed the title of my log. The previous title (Getting less weak) still stands but I was tired of looking at it.
     
    #286
    Last edited: May 13, 2017
  7. frystyle Blue Belt

    frystyle
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    Sunday

    Bench press
    60 x 5
    65 x 5
    73 x (1+) -> 5
    70 x 3
    65 x 5
    62 x 3
    60 x 5
    55 x 3
    50 x (5+) -> 13

    CGBP
    Lots of sets

    Dips
    10 x 3 x 10

    Ss with Lateral raises
    5 x 3 x 15

    Incl Db press
    15 x 3 x 10

    Ss with chest supported rear delt flies

    Skullcrushers
    15 x 3 x 15

    Ss with facepulls
    20 x 3 x 20

    Today

    Deadlift
    102 x 5
    116 x 3
    129 x (1+) -> 4
    122 x 3
    116 x 3
    110 x 3
    102 x 3
    95 x 3
    88 x (5+) -> 10

    Front squats
    40 x 5
    51 x 5
    62 x 3, 5, 7, 4, 6, 8

    I was toast after these. I still have doms from saturdays squats.

    Pendlay Row
    62 x 3 x 6

    Lat pulldowns
    50 x 3 x 12

    Ez bar curls
    20 x 3 x 12

    Db curls
    9 x 3 x 12

    Cable crunches
    30 x 3 x 12
     
    #287
  8. frystyle Blue Belt

    frystyle
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    Pulled sumo again this week.
    1 x 155 kg.
    Thats a few kg above my current conventional pr. I'll stick with sumo.
     
    #288
  9. frystyle Blue Belt

    frystyle
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    Top sets this week:

    Squat 117,5 kg x 3
    Deadlift 134 kg x 4
    Bench press 82 kg x 3
     
    #289
  10. frystyle Blue Belt

    frystyle
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    Deadlift 138 x 6
     
    #290
  11. frystyle Blue Belt

    frystyle
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    Monday
    Squats 119 x 3

    Tuesday
    Military press 57 x 4

    Wednesday
    Deadlift 140 x 6
     
    #291
  12. frystyle Blue Belt

    frystyle
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    Bench press
    84 x 2, 3rd rep my ass wasn't touching the bench and was a solid 3 second long grind before I could lock it out.

    Last week I only got 1 rep and failed the second with this weight.
     
    #292

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