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Friday 17th March 2017

 

Lifting

 

** HB Squat **
- 180.0 lbs x 2 reps
- 140.0 lbs x 8 reps [PR]
- 140.0 lbs x 8 reps
- 115.0 lbs x 12 reps
- 115.0 lbs x 12 reps

 

** Comp Bench Press **
- 83.5 lbs x 2 reps
- 65.0 lbs x 8 reps
- 65.0 lbs x 8 reps
- 50.0 lbs x 15 reps

 

** Sumo Deadlift **
- 220.0 lbs x 2 reps [PR]
- 195.0 lbs x 6 reps
- 170.0 lbs x 10 reps [PR]

 

Do Your Damn Abs

 

Tall Kneeling Pallof Press: 3x8

Superset Foream/Side (L+R) Planks: 2x60 each, 1x60/40/40

Hanging Knee Raises: 2x8, 1x7

 

My red face during deadlifts:

 

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Level 5 Warrior

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"Life's like Sanskrit read to a pony" - Lou Reed

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Saturday 18th March 2017

 

** Comp Bench Press **
- 70.0 lbs x 5 reps
- 70.0 lbs x 5 reps

 

** Seated Cable Row **
- 100.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 100.0 lbs x 8 reps

 

** Lat Pulldown **
- 90.0 lbs x 8 reps [PR]
- 90.0 lbs x 8 reps
- 90.0 lbs x 6 reps

 

Comments

Today was a pretty easy workout.  I had to wait ages for the lat pulldown, and ended up working in with someone so I didn't take as much rest as I normally would, hence the incomplete 3rd set.

Level 5 Warrior

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"Life's like Sanskrit read to a pony" - Lou Reed

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Monday 20th March 2017

 

Lifting

 

** Barbell Squat **
- 165.0 lbs x 5 reps [PR]
- 165.0 lbs x 3 reps
- 165.0 lbs x 4 reps
- 165.0 lbs x 3 reps
- 165.0 lbs x 4 reps
- 165.0 lbs x 4 reps
- 165.0 lbs x 4 reps
- 165.0 lbs x 3 reps

 

** Overhead Press **
- 50.0 lbs x 6 reps
- 50.0 lbs x 8 reps
- 50.0 lbs x 6 reps

 

** Sumo Deadlift **
- 175.0 lbs x 5 reps
- 175.0 lbs x 10 reps [PR]
- 175.0 lbs x 8 reps
- 175.0 lbs x 7 reps

 

Self-Inflicted Cardio

 

** Rowing Machine **
- 318.0 m in 01:19
- 319.0 m in 01:18
- 318.0 m in 01:20
- 315.0 m in 01:20
- 319.0 m in 01:22

 

Comments

I'm particularly happy with the deadlifts since they were beltless and moved really well.  Someone was using the platform so I was in an odd spot on the side during the first set, but then I used the platform and it was way better.

Level 5 Warrior

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"Life's like Sanskrit read to a pony" - Lou Reed

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Tuesday 21st March 2017

 

Lifting

 

** Comp Bench Press **
- 80.0 lbs x 2 reps
- 65.0 lbs x 10 reps
- 65.0 lbs x 10 reps
- 65.0 lbs x 10 reps
- 65.0 lbs x 10 reps

 

** Lat Pulldown **
- 70.0 lbs x 10 reps
- 70.0 lbs x 10 reps

- 70.0 lbs x 10 reps

- 70.0 lbs x 10 reps

 

** Seated Cable Row **
- 80.0 lbs x 10 reps
- 80.0 lbs x 10 reps
- 80.0 lbs x 10 reps
- 80.0 lbs x 10 reps

 

Do Your Damn Abs

 

Tall Kneeling Pallof Press: 3x10

Flutter Kicks 3x60s

Hollow Body Rock 3x60s

Sit Ups 3x8

 

Level 5 Warrior

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"Life's like Sanskrit read to a pony" - Lou Reed

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Thursday 23rd March 2017

 

** Barbell Squat **
- 185.0 lbs x 1 rep
- 155.0 lbs x 6 reps
- 155.0 lbs x 6 reps
- 155.0 lbs x 6 reps
- 155.0 lbs x 6 reps
- 155.0 lbs x 6 reps

 

** Comp Bench Press **
- 90.0 lbs x 1 rep [PR]
- 70.0 lbs x 6 reps [PR]
- 70.0 lbs x 6 reps
- 70.0 lbs x 6 reps
- 70.0 lbs x 6 reps
- 70.0 lbs x 6 reps

 

** Sumo Deadlift **
- 230.0 lbs x 1 rep
- 210.0 lbs x 2 reps
- 210.0 lbs x 2 reps
- 210.0 lbs x 2 reps
- 210.0 lbs x 6 reps [PR]

Level 5 Warrior

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"Life's like Sanskrit read to a pony" - Lou Reed

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Saturday 25th March 2017

 

Lifting

 

** Overhead Press **
- 55.0 lbs x 5 reps
- 55.0 lbs x 5 reps
- 55.0 lbs x 5 reps

 

** Barbell Squat **
- 170.0 lbs x 4 reps [PR]
- 170.0 lbs x 4 reps
- 170.0 lbs x 4 reps

 

** Seated Cable Row **
- 100.0 lbs x 6 reps
- 110.0 lbs x 6 reps [PR]
- 110.0 lbs x 6 reps

 

** Lat Pulldown **
- 90.0 lbs x 6 reps
- 100.0 lbs x 6 reps [PR]
- 100.0 lbs x 6 reps

 

Do Your Damn Abs

 

Tall Kneeling Pallof Press: 3x10

Superset Foream/Side (L+R) Planks: 3x60/40/40s

Hanging Knee Raises: 3x8

 

Cardio / Erg Drills

 

- 323.0 m in 01:25
- 324.0 m in 01:25
- 327.0 m in 01:28
- 318.0 m in 01:24
- 317.0 m in 01:26

Level 5 Warrior

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"Life's like Sanskrit read to a pony" - Lou Reed

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Tuesday 28th March 2017

 

** Barbell Squat **
- 185.0 lbs x 2 reps
- 170.0 lbs x 4 reps
- 170.0 lbs x 4 reps
- 170.0 lbs x 4 reps
- 170.0 lbs x 4 reps

 

** Comp Bench Press **
- 87.0 lbs x 2 reps [PR]
- 84.0 lbs x 3 reps
- 84.0 lbs x 3 reps
- 84.0 lbs x 4 reps [PR]
- 84.0 lbs x 3 reps
- 84.0 lbs x 3 reps
- 84.0 lbs x 3 reps
- 84.0 lbs x 2 reps
- 84.0 lbs x 3 reps
- 84.0 lbs x 3 reps
- 84.0 lbs x 3 reps

 

Comments

I was supposed to do 20 total reps for squats and 30 for bench, but messed up on squats and only did16.

Skipped cardio because I ran out of time.

Level 5 Warrior

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"Life's like Sanskrit read to a pony" - Lou Reed

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Thursday 30th March 2017

 

** Sumo Deadlift **
- 230.0 lbs x 1 rep
- 230.0 lbs x 1 rep
- 220.0 lbs x 2 reps
- 220.0 lbs x 2 reps
- 220.0 lbs x 6 reps [PR]

 

** Barbell Squat **
- 185.0 lbs x 1 rep
- 185.0 lbs x 1 rep
- 170.0 lbs x 3 reps
- 170.0 lbs x 3 reps
- 160.0 lbs x 6 reps [PR]
- 160.0 lbs x 6 reps

 

Comments

Went through this session in an hour ; I was with my trainer and took shorter rests because I wanted to do as much as I could with him around.  Went well, though squats were a bit tough after AMRAP deadlifts!

Level 5 Warrior

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"Life's like Sanskrit read to a pony" - Lou Reed

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Friday 31st March 2017

 

** Barbell Squat **
- 155.0 lbs x 6 reps
- 155.0 lbs x 6 reps
- 155.0 lbs x 6 reps
- 155.0 lbs x 6 reps
- 155.0 lbs x 6 reps
- 155.0 lbs x 6 reps

 

** Overhead Press **
- 55.0 lbs x 4 reps
- 55.0 lbs x 4 reps
- 55.0 lbs x 5 reps
- 55.0 lbs x 5 reps
- 55.0 lbs x 2 reps

 

** Seated Cable Row **
- 90.0 lbs x 8 reps
- 90.0 lbs x 8 reps
- 90.0 lbs x 10 reps

 

Comments

Squats felt heavier than they probably should have ; I don't think I'm fully recovered from yesterday's crazy intense / quick session.  Thankfully it's time for DELOAD!!!

 

Level 5 Warrior

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"Life's like Sanskrit read to a pony" - Lou Reed

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Tuesday 4th April 2017

 

** Barbell Squat **
- 145.0 lbs x 3 reps
- 145.0 lbs x 3 reps
- 145.0 lbs x 3 reps
- 145.0 lbs x 3 reps
- 145.0 lbs x 3 reps

 

** Overhead Press **
- 55.0 lbs x 5 reps
- 55.0 lbs x 5 reps
- 55.0 lbs x 5 reps

 

** Sumo Deadlift **
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps

 

Comments

Deload week! I've been needing this so bad, it was great to do all my lifts beltless and with good speed.

Also did some abs but had to cut short because I bruised my ribs (belt too tight I think) and it was not enjoyable.

Level 5 Warrior

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"Life's like Sanskrit read to a pony" - Lou Reed

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Wednesday 5th April 2017

 

** Comp Bench Press **
- 75.0 lbs x 5 reps
- 75.0 lbs x 5 reps
- 75.0 lbs x 5 reps

 

** Seated Cable Row **
- 90.0 lbs x 10 reps
- 90.0 lbs x 10 reps
- 90.0 lbs x 10 reps

 

** Lat Pulldown **
- 80.0 lbs x 10 reps
- 80.0 lbs x 10 reps
- 80.0 lbs x 10 reps

 

Comments

Let's not forget those 10 solid minutes on the elliptical!

 

Level 5 Warrior

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"Life's like Sanskrit read to a pony" - Lou Reed

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Saturday 8th April 2017

 

Lifting

 

** Comp Bench Press **
- 90.0 lbs x 1 rep
- 90.0 lbs x 1 rep
- 87.0 lbs x 2 reps
- 87.0 lbs x 2 reps
- 87.0 lbs x 2 reps
- 82.0 lbs x 3 reps
- 82.0 lbs x 3 reps
- 82.0 lbs x 3 reps

 

** Sumo Deadlift **
- 245.0 lbs x 1 rep [PR]
- 230.0 lbs x 2 reps
- 230.0 lbs x 2 reps
- 230.0 lbs x 4 reps [PR]

 

Do Your Damn Abs

Tall Kneeling Pallof Press: 4x10

Superset Foream/Side (L+R) Planks: 3x60s

Hanging Knee Raises: 3x10

 

Cardio

2mi run by the river (24:06, it was a very gentle run!)

Level 5 Warrior

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"Life's like Sanskrit read to a pony" - Lou Reed

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Tuesday 11th April 2017

 

** Barbell Squat **
- 175.0 lbs x 2 reps
- 175.0 lbs x 2 reps
- 175.0 lbs x 2 reps
- 175.0 lbs x 2 reps
- 175.0 lbs x 2 reps

 

** Comp Bench Press **
- 87.0 lbs x 2 reps
- 87.0 lbs x 2 reps
- 82.0 lbs x 2 reps
- 82.0 lbs x 2 reps
- 82.0 lbs x 2 reps
- 82.0 lbs x 2 reps

 

Comments

I was meant to do 6x2x87 on bench but the second rep was borderline grinding so I decided to take some weight off. The whole session felt tougher than it should have, so I decided to just go home once I was done, no abs or cardio.

 

Level 5 Warrior

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"Life's like Sanskrit read to a pony" - Lou Reed

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Wednesday 12th April 2017

 

** Sumo Deadlift **
- 235.0 lbs x 3 reps [PR]
- 235.0 lbs x 3 reps
- 235.0 lbs x 3 reps
- 235.0 lbs x 3 reps

 

** Overhead Press **
- 57.0 lbs x 5 reps
- 57.0 lbs x 5 reps
- 57.0 lbs x 5 reps

 

** Lat Pulldown **
- 100.0 lbs x 4 reps
- 90.0 lbs x 6 reps
- 90.0 lbs x 6 reps
- 90.0 lbs x 6 reps

 

Comments

Very nearly failed the last rep of set 2 on deadlifts, so did full resets in between reps for subsequent sets.  Left side has been very painful, and I'm just not feeling well. I was meant to do 4x6x100 on lat pulldowns but it felt unreasonably heavy. No abs or cardio again, but I did my mobility exercises. 

Level 5 Warrior

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"Life's like Sanskrit read to a pony" - Lou Reed

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Friday 14th April 2017

 

** Barbell Squat **
- 130.0 lbs x 6 reps
- 130.0 lbs x 6 reps
- 130.0 lbs x 6 reps
- 130.0 lbs x 6 reps
- 130.0 lbs x 6 reps
- 130.0 lbs x 6 reps

 

** Comp Bench Press **
- 75.0 lbs x 6 reps
- 75.0 lbs x 6 reps
- 75.0 lbs x 6 reps
- 75.0 lbs x 6 reps
- 75.0 lbs x 6 reps
- 75.0 lbs x 6 reps

 

Comments

Took some weight off the bar so I wouldn't need my belt, focused on getting fast and clean reps.  I'm particularly happy about squats because I could really work on consistent depth. Still no abs or cardio though.  I'm feeling much better and want to keep to the bare minimum until I'm fully recovered.

Level 5 Warrior

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"Life's like Sanskrit read to a pony" - Lou Reed

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Tuesday 18th April 2017

 

** Sumo Deadlift **
- 245.0 lbs x 1 rep
- 235.0 lbs x 4 reps [PR]
- 215.0 lbs x 2 reps
- 215.0 lbs x 2 reps
- 215.0 lbs x 2 reps

 

** Overhead Press **
- 58.0 lbs x 4 reps
- 58.0 lbs x 4 reps
- 58.0 lbs x 4 reps
- 58.0 lbs x 3 reps

Level 5 Warrior

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"Life's like Sanskrit read to a pony" - Lou Reed

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Wednesday 19th April 2017

 

** Barbell Squat **
- 185.0 lbs x 1 rep
- 185.0 lbs x 1 rep
- 185.0 lbs x 1 rep
- 175.0 lbs x 2 reps
- 175.0 lbs x 2 reps
- 175.0 lbs x 2 reps

 

** Comp Bench Press **
- 90.0 lbs x 1 rep
- 90.0 lbs x 1 rep
- 90.0 lbs x 1 rep
- 82.0 lbs x 2 reps
- 82.0 lbs x 2 reps
- 82.0 lbs x 2 reps

Level 5 Warrior

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"Life's like Sanskrit read to a pony" - Lou Reed

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Thursday 20th April 2017

 

** Barbell Squat **
- 180.0 lbs x 2 reps
- 180.0 lbs x 2 reps
- 165.0 lbs x 5 reps
- 165.0 lbs x 5 reps

 

** Comp Bench Press **
- 82.0 lbs x 2 reps
- 82.0 lbs x 2 reps
- 77.0 lbs x 5 reps
- 77.0 lbs x 5 reps

 

** Sumo Deadlift **
- 195.0 lbs x 5 reps
- 195.0 lbs x 5 reps

Level 5 Warrior

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"Life's like Sanskrit read to a pony" - Lou Reed

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Saturday 22nd April 2017

 

** Barbell Squat **
- 170.0 lbs x 1 rep
- 180.0 lbs x 1 rep
- 190.0 lbs x 1 rep

 

** Comp Bench Press **
- 82.0 lbs x 1 rep
- 88.0 lbs x 1 rep

 

** Sumo Deadlift **
- 230.0 lbs x 1 rep
- 240.0 lbs x 1 rep
- 255.0 lbs x 1 rep [PR]

 

Comments

This was my last "heavy" session before my meet (4/30). I failed my 3rd single on bench at 93lbs, which makes me a little nervous.  I was training in my singlet for the first time though and was slipping a bit on the bench, so hopefully chalk will be enough. That deadlift PR tho :)

Level 5 Warrior

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"Life's like Sanskrit read to a pony" - Lou Reed

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Monday 24th April 2017

 

** Barbell Squat **
- 95.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 95.0 lbs x 5 reps

 

** Comp Bench Press **
- 45.0 lbs x 5 reps
- 45.0 lbs x 5 reps
- 45.0 lbs x 5 reps

 

** Sumo Deadlift **
- 135.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 135.0 lbs x 5 reps

Level 5 Warrior

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"Life's like Sanskrit read to a pony" - Lou Reed

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Wednesday 26th April 2017

 

** Barbell Squat **
- 55.0 lbs x 3 reps
- 55.0 lbs x 3 reps
- 55.0 lbs x 3 reps

 

** Comp Bench Press **
- 45.0 lbs x 3 reps
- 45.0 lbs x 3 reps
- 45.0 lbs x 3 reps

 

** Sumo Deadlift **
- 75.0 lbs x 3 reps
- 75.0 lbs x 3 reps
- 75.0 lbs x 3 reps

 

Comments

This is it! Last session, next time I lift will be Sunday at my meet.

Level 5 Warrior

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"Life's like Sanskrit read to a pony" - Lou Reed

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