Just finished running classes out of our gym so now have sufficient time to train properly once more! So I am kicking it off with a training log.
Over the last year or so I have been maintaining my CV fitness with 1 short run every 7-10 days. I have been lifting once or twice each week, owing to a lack of time. I've been smart, trained hard and focused only on the things I really couldn't do without.
Current 1RMs:Squat 190kg (PB 230kg)Dealift 222.5kg (PB 230kg)Bench Press 127.5kg (PB 140kg)Strict Press 77.5kg (PB 95kg)
Body Mass: 94kg (was about 95-97kg for PBs)
Compete in U100kg with 1RM or drop to U90 and accept a drop in total... UNDECIDED.
Compete in Judo competition in early 2015 in U100, then in Spring in U90.
Last nightâ??s training:
Back Squat 4x6 @150kgBarbell Row 3x12 @55kgDB Bench Press 12@20kg, 12@25kg, email@example.comCross Walk 3 x 30sec with 2x20kg KBHip Thrust 12@30kg, 12@40kg, 12@60kg
Tuesday Night:Push Press 5x3@70kgDeadlift 4x6 @130kgChin Ups 3x8Curls 3x10@30kgRKC Plank 3x30sec
Wednesday:Ran 7km in 35min. Howling wind and rain. Some fast sections but mostly LSD.
Power Clean 5x3@80kgBench Press 4x6@90kgLunges 3x12/12@40kg BBFarmer's Walk 50m @100kg x3Dips 3x12
Back Squat 5x3 @170kgYates Row 3x8 @50kgDB Bench Press 3x6 @40kg DB 1x4 @40kg DB Drop 1x3 @27.5kg DB
Double KB Swing 2x20kg KB x8Med Ball Russian Twist x30x3
Back Squat 5x75, 5x95, 3x115, 5x125, 5x140, 9x160Hack Squat 5x10 @40kg TUTKB Side Bends 3x10 per side @20kgHLR 2x10Back Extension 5x10
Weighed in at 96.8kg today
OHP 5x35, 5x45, 3x50, 5x55, 5x65, 9x70
DB Incline 3x10 @32.5, 2x drop sets (firstname.lastname@example.org, 4@25)
Chins 12, 8Pull Down 3x10 @85
Push Downs 5x10 @20
Deadlift90x5, 110x5, 135x3, 145x5, 165x5, 190x6 (last set with straps)
BB Lunges2x10/10 @30kg
Hamstring Curl 10@45, 10x55, [5@80, 2@75, 1@70, 1@65, 1@60 - DROP SET]
Hanging Leg Raise 3x10
Calf Raise20x25kg, [10x50kg, 10x25kg - DROP SET]
Bench Press 45x5, 55x5, 65x3, 75x5, 85x5, 95x9Press Ups 5x10Pull Aparts (Red Band) 2x10TRX Face Pulls 3x10French Press 5x10 @16kg
A Back Squat 75x5, 95x5, 115x3, 130x3, 150x3, 170x9B1 Side Bends 10 @20kg (x3)B2 HLR x10 (x2)C Smith Machine Hack Squat (Narrow) 3x10 @40kg, 2x10 @60kgD Swiss Ball Back Extension 5x10
Confident on the squat, pushed out 6, had a word with myself before hitting the last 3. Had a tenth but form started to come apart on the ninth. Predicted 1RM at 219kg, so looking hopeful!
A OHP 5x40, 5x45, 3x50, 3x60, 3x70, 6x75B DB Incline Press 5x10 @30kgC Chin Ups 14, 6D Pull Downs 3x10 @70kgE Single Arm Push Down 5x10/10 @9kg
A. DL 5x75, 5x95, 3x115, 3x155, 3x175, 4x200 (straps last set)B. Block Deadlift 5x130C. Press Ups 5x10
3 circuits of:D1 HLR x10D2 Renegade Twist 10kg x10D3 Weighted Sit Up 6kg x 10
A Back Squat 5x75, 5x95, 3x110, 5x140, 3x160, 3x180B HLR 2x10C Side Bends 4x10/10 @20kg, 10/10 @24kgD Smith Machine Hack Squat 10 @20kg, 4x10 @60kg (401)E Swiss Ball Back Extension 2x10
OHP 5x35, 5x45, 3x55, 5x65, 3x75, 5x80DB Bench 4x10 @32kg, last set 8@32, 2@26Chins 10, 10, 5, 5Pull Downs 3x10 @65Triceps Push Downs 5x10/10 @11.5
Last night's session:
DL 5x95, 5x115, 3x135, 5x165, 3x185, 1x210 (no straps, alternate grip)American DL 3x10 @50Lunges 3x10/10 @30HLR 3x10RKC Plank 3x30secSeated Calf Raise 3x10 @30
A Bench Press 5x45, 5x55, 3x65, 3x80, 3x90, 8x100B1 Press Up x10B2 French Press x10 @16kg (x5)C TRX Face Pull 3x10D Band Pull Aparts 3x10
Sat in traffic for 2hrs on the way home so was late to the gym and as a result, experienced my pet hate; moiderers in the gym!
Gym very busy tonight, so forced to compromise on some exercises slightly, but made best use of what we could.
Friday - Hill Sprints (20min session)
Saturday - Squat DeloadA Back Squat 5x75, 5x95, 3x115, 3x5 @115kg experimented with wider stance and lower bar position- prefer this style!
B1 Cable Wood Chop x10B2 Cable Palloff Press Hold x20sec (x3/side)
C HLR 3x10D Hack Squat 5x10
Tonight's session: OHP Deload
A OHP 5x35, 5x40, 4x5 @50kgB Dips 2x10 @Bodyweight, 1x10 @10kg, 2x10 @16kgC T-Bar Row 1x10 @10, 4x10 @25D Triceps Push Downs 1x10/10 @11.5, 1x10/10 @13.5, 1x10/10 @16.5, 1x6-4 @16.5-13.5, 2/2/2/2/2 @13.5, 11.5, 8.5, 6.5, 4.5E Seated Calf Raise 20@20kg, 20@30kg, 20@35kg
1RM predicted after this cycle (bench on Thursday)
Squat - 191 (based on 180kg x 3)Deadlift - 210 (based on 210kg x 1)OHP - 87 (based on 75kg x 6)Bench Press - ?