Category Archives: Training logs

Train log week of 3rd November

Tuesday 4/11/14

Bench press
Warmup 8@20,60,
5 @100kg, 4 at 105, 3 at 110, 2 at 115, 1 at 120
then
3 at 110, 6at 100, 20 at 60
DB bench 3×12 at 30kg
Seated row 3×8 @70kg
Cable flyes 3×15 at 10kg focus on the squeeze
Cable bent over rev fly 3×15 at 5kg

 

Wed 5/11/14

Squat

warmup 8at 20, 60, 100

4×7 at 120 felt tough, back still tight from previous week

Front loaded good morning (sand bag held up at the rack position) 3×12 at 30kg (heaviest available, might need to make this a higher rep option)

Supersetted with push up plank 3x60s

DB rdl 2×15 @40kg per hand

SS with glute bridges, big squeeze at the top

KB swings, 2x 15 at 24kg

 

 

Fri 7/11/14
Deadlift
warmup 20, 60, 100, 140, back felt ok so
4×7 at 180kg
Barbell bentover row 2×12 at 60kg
4×5 at 100kg
2×15, supinated grip 60kg
Lat pull down, wide neutral grip
15 at45kg
2×12 at 60
2×6 at 75kg
straight arm pull down
3×12 at 32.5
Low to high cable row
15 at 30
3×12 at 50
Doms are starting already!
Have an awesome weekend
Dave
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Train log week of 31th Oct

Tuesday /10/14

Squats warmup 8  x bar, 60,100
1×4@140kg
2@150
2×2@155
1×2@160

1×2@165
Felt good on these today, total volume was up from 1880kg to 1900kg

RDL  4×8@140, 150, 155, 155

Bentover barbell row 3×8@70kg

Triple set:

Countdown leg ext, 10-1 @65kg

Goblet squat 1-10 @24

Walking lunge 8 per side

 

Thurs 30/10/14

Short on time today

Bench press warm up at 20, 60, 100×3

Working sets 4×2@110kg, 1×2@120 felt much stronger this week

DB bench 60 total reps @ 28kg, 20, 15, 10, 8,4, 3

Double drop set cable flyes

6@20kg, 12@10, 25 @6.25 twice through

Light db presses alt between wide and neutral, 2x50totalreps at 8kg

 

Fri 31/10/14
Deadlift
warmup 20, 60, 100, 140, 180
2@200kg
3×2@210
dropped back to 200 but it wouldnt budge so dropped to 180 for the last set and wanted to finish strong, 10 reps
Chest sup row 3×12 @34kg
Supersetted with chest sup reverse flyes 10kg with extreme fat grips 3×10
Double KB racked squat with 16kg 2×15
Front loaded good morning 2×12 @30kg
100 total reps of cable crunches at 50KG
Have an awesome week
Dave

Train log week of 20th Oct

 

Monday 20/10/14

Squats warmup 8  x bar, 60,100
1×4@140kg
2@150
2×2@155
2×2@160

Switch to 5×2 on squats felt good, strong last set!

Wide grip deadlift ( held on to the plates)  3×8@110

This forced me to get flatter but holding the plates meant i could stay neutral through my back

 Double KB racked squats 60 total reps with 2x16kg. Went light with these as its been a while. glad i did… 20 reps, 15, 15,10
100 total reps of reverse crunch, keeping it tight.

Thurs 23/10/14

Short on time today

Deadlift warmup 10x bar, 8x 60, 100, 5×140, 180

2@200, 205, 210, 215, 220,

Felt strong and since I was short on time I kept going…

2@227.5, 2 @230kg.

First time over 500lbs!!!

Increase of 5kg in about 6 weeks

Sat 25/10/14
Bench press – warmup 10x bar, 8×60
2 reps at 100, 105, 105, 110, 115
Then 1 decent rep at 120 and a second spotted rep. needed help on this one!
DB bench 4×10, 3s ecc @30kg
Pec flye 4×12, 3s ecc and con at 30kg
Incline DB bench 4×10 at 24kg
Kneeling hi-lo cable flyes 4×12 at 7.5kg
Not heavy loads but my chest and arms were beat after what already had been done
Cable resisted pushups – 3 sets to failure
The doms from this is gonna be a bitch…
Have an awesome week
Dave

Train log week of 6th Oct

Thought I’d start logging my training and thoughts on it on here too 🙂

Monday 6/10/14

Squats warmup 5  x bar, 60,100
3×5@140kg
2×5@145
2×5@140
2×5@100 3 sec pause
1×10@100

Squats were feeling great this week, after last weeks struggles (finished on 2 sets of 4 at 145kg, it felt terrible) these were feeling strong.

RDL 3×8@140

Bodyweight circuit – 3 rounds
Single leg Squat to 40cm box x5/side
Standing long jump x15
Walking lunge x20/side

This was my colleague Shaynes idea…

Finisher
Leg ext 65kg x10,9,8,7…3,2,1
Goblet Squat 22kg x1,2,3…7,8,9,10

Wed 8/10/14
Bench press warmup x8 @bar, 60
5×5@100kg

Felt ok through the first 3 sets, last 2 not so much…
Dips  3×15
Db press 3×20@20kg
Playing around with some higher rep stuff

Seated row 3×6@70kg
Double drop set 6@70,12@50,25@30kg

Superset
chest sup DB row 3×12-15 @30kg
Chest sup Rev fly 3×10@12

Core circuit  x2
Rev crunch x15
Leg lowers x10 slow
Dragon flag x5

Sat 11/10/14
Deadlift
warmup bar x12, 60×8, 100×6, 140×6, 180×5
2×5@200, 5@205, 5@210, 5@200
Felt good throughout these, slight increase on 5 sets of 5 at 200kg last week.
Bentover row 3×10 @60
First time on this in a while, felt solid throughout, weight can increase next time
Front squat 4×8@60 with pause at full depth
Feeling out my ROM on these, felt strong throughout
Seated row 3×7@70 – looking to build to 4×8 before increasing the load.
1 arm cable reverse fly, 3×15 @3.75
Capt chair leg raises 10, 9, 8, 7…3,2,1 starting the set at the top of the first minute, then resting till 30secs, then set 2 starts and rest till the top of the next minute.
This was good, challenging but effective!
Dave
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