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DannyT's Log
- Thread starter DannyT
- Start date
Today
Squat
20 x 5 x 2
45 x 5
50 x 3
70 x 2
90 x 5 x 5
Bench
20 x 5 x 2
30 x 5
40 x 3
50 x 2
60 x 5 x 5
Deadlift
60 x 5 x 2
65 x 5
90 x 2
110 x 5
DB Row
12.5 x 10
17.5 x 10
20 x 10
25 x 10
Bent Hollow Hold
12s x 5
Forearm Plank
48s x 2
Added some assistance to my routine. Going to increase my volume, and add upper back assistance & core work on deadlift days, but just core work on row days. The goal is just to increase size and strength. Going to eat clean and increase my calorie intake, but will still be doing a bit of conditioning throughout the week.
Squat
20 x 5 x 2
45 x 5
50 x 3
70 x 2
90 x 5 x 5
Bench
20 x 5 x 2
30 x 5
40 x 3
50 x 2
60 x 5 x 5
Deadlift
60 x 5 x 2
65 x 5
90 x 2
110 x 5
DB Row
12.5 x 10
17.5 x 10
20 x 10
25 x 10
Bent Hollow Hold
12s x 5
Forearm Plank
48s x 2
Added some assistance to my routine. Going to increase my volume, and add upper back assistance & core work on deadlift days, but just core work on row days. The goal is just to increase size and strength. Going to eat clean and increase my calorie intake, but will still be doing a bit of conditioning throughout the week.
Week 1: Day 1 (09/02/2015)
Bent Hollow Hold
3 x 12 seconds
Plank
5 x 60 seconds
Negative Headstand Pushup
Pushup x 10
Dip x 5
3 x 5 reps x ~5 second descent
Pullup
Hinge Row x 10
Ground Row x 5
3 x 5 reps
Wrist Warmup/Prehab
Headstand
5 x 60 seconds
Week 1: Day 2 (10/02/2015)
Tuck up
15, 15, 15, 10, 10
Arch up
5 x 8 reps
Single Leg Squat Hold
Cossack squat x 20
5 x 15 seconds / side
Bent Hollow Hold
3 x 12 seconds
Plank
5 x 60 seconds
Negative Headstand Pushup
Pushup x 10
Dip x 5
3 x 5 reps x ~5 second descent
Pullup
Hinge Row x 10
Ground Row x 5
3 x 5 reps
Wrist Warmup/Prehab
Headstand
5 x 60 seconds
Week 1: Day 2 (10/02/2015)
Tuck up
15, 15, 15, 10, 10
Arch up
5 x 8 reps
Single Leg Squat Hold
Cossack squat x 20
5 x 15 seconds / side
Week 1: Day 3 (11/02/2015)
Bent Hollow Hold
3 x 12 seconds
Plank
5 x 60 seconds
Negative Headstand Pushup
Pushup x 10
Dip x 5
5 x 5 reps x ~5 second descent
Wide Grip Pullup
Hinge Row x 10
Ground Row x 8
4 x 3 reps
DB Bench Press
10kg x 10 x 3
DB Row
10kg x 10 x 3
Afternoon:
Wrist Prehab
Forearm Headstand
5 x 60 seconds
Bent Hollow Hold
3 x 12 seconds
Plank
5 x 60 seconds
Negative Headstand Pushup
Pushup x 10
Dip x 5
5 x 5 reps x ~5 second descent
Wide Grip Pullup
Hinge Row x 10
Ground Row x 8
4 x 3 reps
DB Bench Press
10kg x 10 x 3
DB Row
10kg x 10 x 3
Afternoon:
Wrist Prehab
Forearm Headstand
5 x 60 seconds
Last edited:
Week 1: Day 5 (14/02/2015)
Bent Hollow Hold
3 x 12 seconds
Plank
5 x 60 seconds
Negative Headstand Pushup
Pushup x 10
Dip x 5
5 x 5 reps x ~5 second descent
Wide Grip Pullup
Hinge Row x 10
Ground Row x 8
3 x 5 reps
1 x 2 reps
DB Bench Press -> DB Row
7.5kg x 10 -> 7.5kg x 10
12.5kg x 10 x 4 -> 12.5kg x 10 x 4
Bent Hollow Hold
3 x 12 seconds
Plank
5 x 60 seconds
Negative Headstand Pushup
Pushup x 10
Dip x 5
5 x 5 reps x ~5 second descent
Wide Grip Pullup
Hinge Row x 10
Ground Row x 8
3 x 5 reps
1 x 2 reps
DB Bench Press -> DB Row
7.5kg x 10 -> 7.5kg x 10
12.5kg x 10 x 4 -> 12.5kg x 10 x 4
Week 1: Day 6
Squat
20kg x 10
40kg x 5
60kg x 5
80kg x 5 x 5
Bench
20kg x 10
30kg x 5
40kg x 5
50kg x 5 x 5
Chest Supported Row
0kg x 10
5kg x 5
10kg x 8 x 5
Tuckup
15, 15, 15, 13, 12
It's time to return to the weights after having a week off doing just bodyweight stuff. I want to try doing 5x5 instead of 3x5 for more volume. I'm cutting though so I'm wondering what results I will get.
Squat
20kg x 10
40kg x 5
60kg x 5
80kg x 5 x 5
Bench
20kg x 10
30kg x 5
40kg x 5
50kg x 5 x 5
Chest Supported Row
0kg x 10
5kg x 5
10kg x 8 x 5
Tuckup
15, 15, 15, 13, 12
It's time to return to the weights after having a week off doing just bodyweight stuff. I want to try doing 5x5 instead of 3x5 for more volume. I'm cutting though so I'm wondering what results I will get.
Week 2: Day 3
Squat
20kg x 10
40kg x 5
60kg x 5
77.5kg x 5
87.5kg x 5 x 5
Press
20kg x 10
27.5kg x 5
32.5kg x 5
37.5kg x 5 x 5
Deadlift
20kg x 10
40kg x 5
60kg x 5
75kg x 5
Chinup
BW x 10, 5, 5
Going to start doing 5x5 and adding weights to chinups
Squat
20kg x 10
40kg x 5
60kg x 5
77.5kg x 5
87.5kg x 5 x 5
Press
20kg x 10
27.5kg x 5
32.5kg x 5
37.5kg x 5 x 5
Deadlift
20kg x 10
40kg x 5
60kg x 5
75kg x 5
Chinup
BW x 10, 5, 5
Going to start doing 5x5 and adding weights to chinups
Week 2: Day 4
Squat
20kg x 10
50kg x 5
70kg x 5
90kg x 5 x 5
Bench
20kg x 10
35kg x 5
45kg x 5
55kg x 5 x 5
Pendlay Row
20kg x 10
35kg x 5
45kg x 5
55kg x 5 x 5
Going to miss lifting tomorrow as I'm away and I didn't feel too bad so I lifted today on top of yesterday.
Squat
20kg x 10
50kg x 5
70kg x 5
90kg x 5 x 5
Bench
20kg x 10
35kg x 5
45kg x 5
55kg x 5 x 5
Pendlay Row
20kg x 10
35kg x 5
45kg x 5
55kg x 5 x 5
Going to miss lifting tomorrow as I'm away and I didn't feel too bad so I lifted today on top of yesterday.
Week 3: Day 1
Squat
20kg x 10
52.5kg x 5
72.5kg x 5
92.5kg x 5 x 5
Press
20kg x 10
27.5kg x 5
35kg x 5
40kg x 5 x 5
Deadlift
20kg x 10
40kg x 5
60kg x 5
80kg x 5
Chinup
BW x 5
2.5kg x 5 x 5
Felt ridiculously tired today after getting lack of sleep and flying. Trained straight after landing and actually had a really good workout. Everything felt relatively easy
Squat
20kg x 10
52.5kg x 5
72.5kg x 5
92.5kg x 5 x 5
Press
20kg x 10
27.5kg x 5
35kg x 5
40kg x 5 x 5
Deadlift
20kg x 10
40kg x 5
60kg x 5
80kg x 5
Chinup
BW x 5
2.5kg x 5 x 5
Felt ridiculously tired today after getting lack of sleep and flying. Trained straight after landing and actually had a really good workout. Everything felt relatively easy
Week 3: Day 2
Squat
20kg x 10
40kg x 5
60kg x 5
80kg x 3
95kg x 5 x 5
Bench
20kg x 10
37.5kg x 5
47.5kg x 5
57.5kg x 5 x 5
Row
20kg x 10
37.5kg x 5
47.5kg x 5
57.5kg x 5 x 5
Barbell Curl
20kg x 10 x 2
Can't seem to find a good bar position for my back squat. It feels fine on warm up sets but once I get to my work set, after the reps my spine where the bar has been resting feels bruised. I've never had this problem before squatting high bar and heavier, so I really need to figure why this is happening and how to solve it. I've been pinching my shoulder blades back and trying to rest the bar on my traps like I did previously but nothing seems to work at the moment.
Squat
20kg x 10
40kg x 5
60kg x 5
80kg x 3
95kg x 5 x 5
Bench
20kg x 10
37.5kg x 5
47.5kg x 5
57.5kg x 5 x 5
Row
20kg x 10
37.5kg x 5
47.5kg x 5
57.5kg x 5 x 5
Barbell Curl
20kg x 10 x 2
Can't seem to find a good bar position for my back squat. It feels fine on warm up sets but once I get to my work set, after the reps my spine where the bar has been resting feels bruised. I've never had this problem before squatting high bar and heavier, so I really need to figure why this is happening and how to solve it. I've been pinching my shoulder blades back and trying to rest the bar on my traps like I did previously but nothing seems to work at the moment.
Week 3: Day 3
Squat
20kg x 10
40kg x 5
60kg x 5
80kg x 5
97.5kg x 5 x 5
Press
20kg x 10
25kg x 5
35kg x 5
42.5kg x 5 x 5
Deadlift
20kg x 10
40kg x 5
65kg x 5
85kg x 5
Chinup
5kg x 5 x 5
Kind of fixed the issue with my back squat positioning. I believe it was because I didn't keep my chest up causing the bar to rest on my spine rather than the muscle. We'll see what happens next week.
Overall, good workout, eating lots of good food and getting stronger.
Squat
20kg x 10
40kg x 5
60kg x 5
80kg x 5
97.5kg x 5 x 5
Press
20kg x 10
25kg x 5
35kg x 5
42.5kg x 5 x 5
Deadlift
20kg x 10
40kg x 5
65kg x 5
85kg x 5
Chinup
5kg x 5 x 5
Kind of fixed the issue with my back squat positioning. I believe it was because I didn't keep my chest up causing the bar to rest on my spine rather than the muscle. We'll see what happens next week.
Overall, good workout, eating lots of good food and getting stronger.
Week 4: Day 1
Squat
20kg x 10
40kg x 5
60kg x 5
80kg x 3
100kg x 5 x 5
Bench
20kg x 10
30kg x 5
40kg x 5
50kg x 3
60kg x 5 x 5
Row
20kg x 10
30kg x 5
40kg x 5
50kg x 5
60kg x 5 x 5
Curl
20kg x 10 x 3
Suffered food poisoning for the past 4 days and still felt a bit sick this morning. Lost 2kg in 4 days, and appetite is basically non-existent at the moment. Wanted to lift yesterday but thought another day rest would do me good.
Came back, felt weak but still managed to continue with progression! Should be back to normal from now.
Squat
20kg x 10
40kg x 5
60kg x 5
80kg x 3
100kg x 5 x 5
Bench
20kg x 10
30kg x 5
40kg x 5
50kg x 3
60kg x 5 x 5
Row
20kg x 10
30kg x 5
40kg x 5
50kg x 5
60kg x 5 x 5
Curl
20kg x 10 x 3
Suffered food poisoning for the past 4 days and still felt a bit sick this morning. Lost 2kg in 4 days, and appetite is basically non-existent at the moment. Wanted to lift yesterday but thought another day rest would do me good.
Came back, felt weak but still managed to continue with progression! Should be back to normal from now.
Week 4: Day 2
Squat
20kg x 10
42.5kg x 5
62.5kg x 5
82.5kg x 5
102.5kg x 5 x 5
Press
20kg x 10
25kg x 5
35kg x 5
45kg x 5 x 5
Deadlift
20kg x 10
40kg x 5
60kg x 5
75kg x 5
90kg x 5
Chinup
BW x 5
7.5kg x 5 x 2
Ran out of time to do more chins. Leaned back quite a bit during my last few reps on the press. Gotta fix this.
Squat
20kg x 10
42.5kg x 5
62.5kg x 5
82.5kg x 5
102.5kg x 5 x 5
Press
20kg x 10
25kg x 5
35kg x 5
45kg x 5 x 5
Deadlift
20kg x 10
40kg x 5
60kg x 5
75kg x 5
90kg x 5
Chinup
BW x 5
7.5kg x 5 x 2
Ran out of time to do more chins. Leaned back quite a bit during my last few reps on the press. Gotta fix this.
Last edited:
Week 4: Day 3
Squat
20kg x 10
45kg x 5
65kg x 5
85kg x 2
95kg x 2
105kg x 5 x 5
Bench
20kg x 10
37.5kg x 5
52.5kg x 5
62.5kg x 5 x 5
Pendlay Row
20kg x 10
37.5kg x 5
52.5kg x 5
62.5kg x 5 x 5
Curl
20kg x 5
22.5kg x 10 x 2
20kg x 5
Cardio
Jog - 15 minutes slow/mod pace
Squats were heavy as shit today, had to take much longer rests 3mins+. Always seem to run faster when I am outside, need to slow down.
Squat
20kg x 10
45kg x 5
65kg x 5
85kg x 2
95kg x 2
105kg x 5 x 5
Bench
20kg x 10
37.5kg x 5
52.5kg x 5
62.5kg x 5 x 5
Pendlay Row
20kg x 10
37.5kg x 5
52.5kg x 5
62.5kg x 5 x 5
Curl
20kg x 5
22.5kg x 10 x 2
20kg x 5
Cardio
Jog - 15 minutes slow/mod pace
Squats were heavy as shit today, had to take much longer rests 3mins+. Always seem to run faster when I am outside, need to slow down.
Week 5: Day 1
Squat
20kg x 10
47.5kg x 5
67.5kg x 5
87.5kg x 2
97.5kg x 3
107.5kg x 5, 5, 3, 5, 2
Press
20kg x 10
30kg x 5
40kg x 5
47.5kg x 5, 4
Very shit workout today, so packed up and went home before I got anymore frustrated
Squat
20kg x 10
47.5kg x 5
67.5kg x 5
87.5kg x 2
97.5kg x 3
107.5kg x 5, 5, 3, 5, 2
Press
20kg x 10
30kg x 5
40kg x 5
47.5kg x 5, 4
Very shit workout today, so packed up and went home before I got anymore frustrated
Week 5: Day 2
Bent Hollow Hold -> Cat Cow
3 x 12 seconds -> x 5 reps
Scapular Shrugs -> Swivel Hips
5 x 15 reps -> x 5 reps
Incline Pushups -> German Swing
5 x 15 reps -> x 10 reps
Hinge Row -> Lat Lean
15, 15, 12, 12, 12 -> x 30 seconds
Bent Hollow Hold -> Cat Cow
3 x 12 seconds -> x 5 reps
Scapular Shrugs -> Swivel Hips
5 x 15 reps -> x 5 reps
Incline Pushups -> German Swing
5 x 15 reps -> x 10 reps
Hinge Row -> Lat Lean
15, 15, 12, 12, 12 -> x 30 seconds
