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Training Logs An area to document your training in a journal-format to help benefit others from your routines.

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post #21 of 500 (permalink) Old 06-28-2008, 05:55 PM Thread Starter
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Back Squats
54kg x 8
65kg x 5
70kg x 5 x 4
74kg x 3
76kg x 3
80kg x 2(shitty form)
80kg x 1
80kg x 1
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post #22 of 500 (permalink) Old 06-29-2008, 04:59 PM
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Originally Posted by TheNegation View Post
No spotter

Flat Bench
65kg x 5 x 2
65kg x 4 x 1(no last rep as my wrist started hurting)
70kg x 3
74kg x 2
75kg x 1
79kg x 1/2(didn't touch chest-no spotter)

Incline Bench
54kg x 5 x 5

CG Bench
54kg x 4 x4



Next week I'm taking a da off before my Bench day, getting either my dad or Brother to spot me and pushing 85kg.

Also, the only part thatis a problem is getting it off my chest, the rest is grand, so I guess I should be doing some heavy half reps from touching my chest up or something?
Shoulder work, broski.
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post #23 of 500 (permalink) Old 06-30-2008, 01:02 PM Thread Starter
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Bench
54kg x 12
70kg x 4 x 2
70kg x 2 x 1
65kg x 5 x 2
65kg x 4 x 1
74kg x 1

Incline Bench
54kg x 6 x 4
54kg x 5 x 1


OH Press
45 kg x 1



Couldn't do OH press today, something was definately off this whole workout. Bleh
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post #24 of 500 (permalink) Old 07-02-2008, 09:56 AM Thread Starter
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Deadlift
85kg x 8
94kg x 5 x 5
105kg x 3
115kg x 1 x 2
119kg x 1

Chin ups
4 x 1
6 x 4

Crunches
30 x 3



Last nights shit. 119k(about 275 pds) was HARD
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post #25 of 500 (permalink) Old 07-02-2008, 05:33 PM Thread Starter
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I didn't work out today, I'm combining a push and squat day tomorrow. I'm wondering what I should do with my squats, I seriously need to improve them. I like heavy high rep squats, because they are so physically demanding, but I don't know if I would be better sticking with a 5 x 5 or doing something different. Also, all the squats so far in this log have, if not ATG, been very deep, so doing normal squats I should be higher. It's pretty important to me I hit 250 by the end of the summer.

Any help appreciated.
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post #26 of 500 (permalink) Old 07-03-2008, 05:19 PM
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Originally Posted by TheNegation View Post
I didn't work out today, I'm combining a push and squat day tomorrow. I'm wondering what I should do with my squats, I seriously need to improve them. I like heavy high rep squats, because they are so physically demanding, but I don't know if I would be better sticking with a 5 x 5 or doing something different. Also, all the squats so far in this log have, if not ATG, been very deep, so doing normal squats I should be higher. It's pretty important to me I hit 250 by the end of the summer.

Any help appreciated.
I'm going to link you to two squat programs that will increase your squat by A LOT and also make you into a man:

Smolov Squat Cycle

Russian Squat Program

If you don't wanna do those I would stick to 5x5 and just add 5 pounds or even 2.5 pounds every week.




What a stud

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post #27 of 500 (permalink) Old 07-03-2008, 06:14 PM Thread Starter
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3 week break from squat work? Holy hell!

Back Squat
65kg x 8
74kg x 5 x 1
70kg x 5 x 5

OH Press
45kg x 8 x 1
x 6 x 4

Flat Bench
65kg x 3 x 1
x 4 x 2
70kg x 2 x 3
75kg x 1 x 2


Bleh, I hate not going ATG on squats, my form is worse(I feel like I am rounding my back and leaning into them) and I'm worried my ass will fall out(though I know this won't happen with that kind of weight) thanks to my mam
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post #28 of 500 (permalink) Old 07-04-2008, 04:19 PM Thread Starter
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Romanina Deadlift
65kg x 5
65kg x 8
85kg x 2 +6 (grip failed)
85kg x 8 x 3

Shrugs
45kg x 12 x 1
54kg x 10 x 3

Crunches
30 x 5

Barbell curls
30kg x 8 x 4



This was such a weird workout. First of all I was experimenting with shit I never do in Shrugs and Romanian Deadlift. After the RDLs I my lower back felt like Jelly and I had to lie on the floor forthree minutes. My grip was gone, I couldn't do a pullup. I guess it was from doing high(ish) reps with low weight, becuase I was concentrating on form, but my hands and arms were ****ed.

Edit: Just weighed myself. 170.2lbs. First time I have been over 170 in a long ass time.

Last edited by TheNegation; 07-04-2008 at 05:45 PM.
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post #29 of 500 (permalink) Old 07-07-2008, 07:00 PM Thread Starter
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Flat Bench
54kg x 8
65kg x 3
74kg x 1
78kg x 1
82kg x 1
85kg x 0

65 kg x 5x 3

OH press
50kg x 4 x 3
50kg x 3 x 2

CG Bench
50kg x 8 x 3
50kg x 6 x 1
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post #30 of 500 (permalink) Old 07-08-2008, 06:10 PM Thread Starter
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Back Squats
65kg x 10 x 2
74kg x 8 x 2
78kg x 6
82kg x 5
85kg x 5
89kg x 3
93kg x 2(not past parallel)
93kg x 1
96kg x 1
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