Leroy's log, new & improved

[Kinglee]

Info:
Age-26
BW:

June'12-82 Kg
July'12-85 Kg
December-88 Kg
August'13-86 Kg
December'13-89 Kg

Update:

Current PR's are:

Squat

155
170 (3/09/13)
185 (1/11/13)




SOHP:
75 (19/05/13)

Bench Press:

1RM-105 Kg

3x5 75 (21/02/12)


Deadlift:
165
190 (13/02/12)
195 (29/06/12)
200 (18/12/12)
205 (16/02/13)
210 (14/05/13)
220 (20/02/14)



10 Rep Max:
190 (28/12/13)

Current gym total for the big 3:

500 Kg/1100 lbs

 

[Kinglee]

Dec 1
Front Squat: 5x5 50 Kg (110 pounds)
Power Cleans: 5x5 50 Kg
Chins:5-Pulls:3-Chins:Failed

Dec 3
Front Squat: 5x5 50 Kg
Bench Press: 4x5 50 Kg then 1 set of 55Kg, first time benching in years so wanted to go light but it felt pretty easy so moved it up a bit
Deadlift: 2x5 60 Kg (132 pounds) 1x3 110 Kg (242 pounds)

End of my first week felt pretty good, sore as fuck after deadlifts though

Missed a few days as i have been moving house had a lot of shit going on

10 Dec
Front Squat: 4x5 50 Kg-1x5 of 53 Kg
Chins:6 Pulls:4 Chins: 2
Deadlift: 1x5 50 Kg 1x3 110 Kg (242 pounds)

Dec 13
Front Squat: 5x5 53 Kg
SOHP: 5X5 50 Kg
Chins:6 Pulls:4 Chins: 2

Dec 15
Couldn't make it in, conditioning/DB's at home

Dec 17
Bench Press: 5x5 55Kg (121 pounds)
Front Squat: 5x5 55 Kg
Deadlifts: 1x3 60 Kg 1X3 110 Kg (242 pounds)
Chins: 7---Pulls:4

 

[Kinglee]

Dec 20
Front Squat: 5x5 60 Kg (132 pounds) fucked the clean on the last set, hurt my wrist pretty bad but managed to reset and do it
SOHP: 3x5 50 Kg
Chins:8---Pulls:4---Chins: 2


Just updating, Dec 24
Front Squat: 5x5 60Kg
Chins:9---Pulls:4---Chins: 2
Deadlifts: 1x3 70 Kg 1X3 120 Kg

 

[Kinglee]

first time back in gym today, should be able to get back on a 3 day routine either next week or the one after:

Jan 7
Front Squat: 1x5 50 Kg...4x5 60 Kg
Deadlifts: 1x 3 70 Kg...1x3 120 Kg
Pullups: 8...4....2


Jan 12:

Squats: 5x5 50 Kg
Bench press: 5x5 50 Kg
Chins: 10---4----2

 

[Kinglee]

14 Jan:

Front Squats: 5x5 50 Kg
Deadlifts: 1x3 70 Kg-1x3 120 Kg---0x3 140 Kg---1x1 120 Kg
Chins: 10-4-2

Failed BADLY on the deadlift after lifting 120 with no problems, will try singles instead next week see how that goes...Did a long warm up and lots of technique with the clean/bar positioning...The smith machine has broken which made my day, i made the point of doing my chins on that since it is locked out at the top position

 

[Kinglee]

double post

 

[ghostwipe]

they have switched the changing rooms round so i casually strolled into a bunch of middle aged wimmen with their tits out! One of them was a muslim and deeply offended by this and refused to leave the changing room after this happened

That's a shame, it would have been fun to flash her a wink and smile as she left.

 

[Kinglee]

^yeah shame really, all i saw was a granny with her tits out, nevermind im sure there will be a next time!

Wed 19 Jan:
Front Squat: 1x5 40 Kg 4x5 50 Kg, tried a lighter set aside from the usual bar work, didnt help technique wise though but thought it was worth trying at least
SOHP: 3x5 40 Kg
Leg press: 3x5 55 Kg
Bench press: 5x5 50 Kg
Chins:10-4-2



21 Jan:
Chins: 10--6---4 felt good doing these at the start will probably do this from now on as a warm up
Bench press: 1x5 50 Kg---4x5 55 Kg
Deadlift: 1x3 70 Kg--1x1 120 Kg--1x2 130 Kg--0x1 120 Kg



24 Jan:
Back squat!: 5x5 50 Kg

SOHP: 3x5 40 Kg

Leg press: 3x5 55 Kg

Pulls: 10---4----4



26 Jan:

Chins: 10----4----2

Power Clean>Front Squat: 5x5 50 Kg

Squat: 5x5 50 Kg

 

[Kinglee]

28 Jan

Bench Press: 5x5 55 Kg

Squat: 3x5 55 Kg

Pullups: 10---4---0...

Deadlifts: 1x4 70 Kg---1x120 Kg---1x130 Kg---2x135 Kg

31 Jan

Front Squat: 5x5 60 Kg

Clean to SOHP: 3x5 45 Kg

Chins: 10---5---2



2 Feb

Squat: 5x5 60 Kg

Bench Press: 5x5 60 Kg

Pullups: 10---4---1 (fucksake)

 

[Kinglee]

4 Feb

Squat: 5x5 65 Kg

Bench Press: 5x5 60 Kg

Deadlifts: 1x3 70__1x1 120__1x1 130__1x2 140 (failed the 3rd rep

 

[Kinglee]

11 Feb

Squat: 5x5 65 Kg

Bench Press: 3x5 60 Kg

Deadlifts: 1x3 70__1x1 120 (DOH)__1x1 130__1x3 140Kg

14 Feb


18 Feb

Chins: 6---6---3

SOHP: 3x5 45 Kg (shitty form)

Deadlifts: 1x3 70 Kg 1x120 Kg 1x130 Kg 1x140 Kg 1x3 145Kg

Been really ill with flu but managed to make it in didnt feel too great though, decided against squatting today there wasnt any space to anyway today, friday night and its packed with the boyz curling, saying that i also busted out a few today after deadlifts

21 Feb

Pullups:7---7---4

Squats: 5x5 70 Kg

SOHP: 3x5 40 Kg (much better form)

Leg press: 3x5 45 Kg

Deadlifts: 1x3 70 Kg 1x120 Kg 1x130 Kg 1x140 Kg 0x3 145Kg

squats went well after time off last week, was knackered by the time i got to deadlifting, had to use some stupid mat as well which put my foot position off....think i will stick to doing deads only once a week & concentrate on other lifts

23 Feb

Bench Press: Warm ups then 5x5 60 Kg

Squat: 5x5 70 Kg

Pull ups: 7---6---4

 

[Kinglee]

28 Feb

Clean>>>Front Squat: 3x5 50 Kg

Clean>>>SOHP: 2x5 40 Kg___1x5 45 Kg

Deadlift: 1x3 70 Kg__1x120__1x130__1x140__1x145__1x150__1x160__0x160 Kg

Snatch Deadlift: 1x3 70 Kg

Pullups: 7---7---4

-Just playing around with the snatch deadlifts, didnt want to put too much weight on them after testing my 1RM on DL
-Was a bit unfocused deadlifting so i really set up my 1RM the wrong way, will have something set up properly for next week...

Oh yeah that's 160 pulled at a BW of 77 kilos, glad i managed to get past 2xBW, calls for a:

 

[Kinglee]

2 March

Squat: 5x5 70 Kg

Bench Press: 5x5 60 Kg

Pullups: 7---7---4

 

[Kinglee]

finally got my CoC's in the post (1.-1.5 & a 2) they are fucking amazing compared to my other shitty grippers! Just the care & craftmanship, i regret not getting any sooner, i'll aim to do these 3 times a week & log any progress so far:

CoC#1 x3 on each hand, this was just a tester

4 March

Squat: 5x5 70 Kg

Bench Press: 4x5 60 Kg 1x5 65 Kg

Neutral grips pullups: 7---6---4 (first time in a while doing neutral pulls, cant explain but they feel weird, will just focus on regular pulls/chins from now on)

 

[Kinglee]

7 March (Change in volume for sets for squats/BP)

Squat: 3x5 75 Kg

SOHP: 2x5 40 Kg 1x5 45 Kg (Struggled with this)

Deadlifts: 1x3 70 Kg__1x3 120__1x2 130__1x2 140__1x2 150 Kg

CoC #1: x4 each hand

-Pussied out on the deads

-Progress on SOHP is shoddy, i think because i only train it once a week & i need to pinch the 1.25 Kilo plates next time & properly load up, form was good though

9 March

Squat: Warm up>>1x5 70 Kg 2x5 75 Kg 1x4 75 Kg*failed last rep*

Bench Press (Trying narrow grip, 2nd time): 3x5 62.5 Kg

Chinups: 8---7---4



CoC #1: 2x5 each hand (these are fuckin hard!)

 

[Kinglee]

11 March

Squat: 3x5 70 Kg

Bench Press: 3x5 62.5 Kg

Pulls:

BWx5

5 Kg 2x5 reps

Chinups: 5 Kg x2 (arms were done at this point)

*Sleep-5 hrs

-Couldn't sleep properly last night kept waking up, felt like shit this whole week, i'm going to start logging sleep to try keep track as it can be sporadic!
-First time doing weighted chins/pulls, felt pretty good, aiming to do 3 sets of 5 reps before bumping the weight up by 2.5 Kilos at a time, will see how that goes...

 

[Kinglee]

14 March

Squat: 3x5 73 Kg

SOHP: 3x5 43 Kg (last rep was a grind)

Deathlift: 1x3 120__1x2 130__1x2 140__1x2 160 Kg

Snatch Deadlifts: 3x3 70 Kg

-Deads were a fuckin grind, decided to stop after 2nd rep of 160 because i bounced it a little, nevermind this was actually to first time i've lifted 160 for 2 (wrong weight last week)
-Still playing around with snatch DL, but they are fun, also my form on them is pretty good, something about the wide grip makes it really easy to keep my back straight
*Sleep 5 hours, woke up about 2 or 3 times as well

 

[Kinglee]

18 March

Squat: 3x5 73 Kg

Bench Press: 3x5 63 Kg

Chinups:
BWx5
+5 Kg x 5 for two sets

Pullups:
BWx5 then 2, arms were done at that point

*Sleep 5 hrs, on the sofa as well since mums is round, my back does not like this

-Missed Wednesday as gym was closed, this really messed me up as i was on course to progress this week
-First time squatting with Rehbands, was great i dont think they offer that much support but its just a mental/comfort thing, depth/form was good
-Pumped up for saturday, Shogun is one of my favourite fighters...i pray for a soccer kick or stomp!


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[Kinglee]

20 March

Squats: 3x5 73 Kg

SOHP: 3x5 43 Kg

Deadlifts: 1x3 70 Kg__1x3 120__1x2 130__1x2 140__1x2 160 Kg

Snatch Deadlifts: 3x3: 70 Kg

Chinups(BW): 2x5
Pullups(BW): 1x5

*8 hrs sleep, still on the sofa!
-Cant believe the fight, fuck me was hard to watch after round 1, hopefully shogun makes a quick return i think all the inactivity between fights doesnt do him any favours


23 March

Squat: 3x5 75 Kg

Bench Press: 3x5 65 Kg

Pullups: 5 (had to GTFO as i was late for work)

*Sleep 6.5 hrs

CoC:
#1: 2x5
#1.5: 1x4 (partial)
#2: 1x1 (partial)

First time trying to close the 1.5 & 2, strangely enough they didnt feel to tough, although i couldnt close them fully, i'm sure i'll get there even with my little girly hands

 

[Kinglee]

25 March

Squat: 3x5 80 Kg

Front Squat: 2x5 40 Kg...3x5 60 Kg

Bench Press: 3x5 65 Kg

Pullups: 7---6---3

*Sleep 7 hrs

-This was done at a 'proper' gym, so i had a squat rack, hence the front squats, i dont usually do them since racking the bar on a bench press fucks my wrists up, shame as for some reason i really prefer front squatting