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dan^s15

Dan's Training Log

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16/10/2010

 

Deadlift:

 

190 x 1 - felt good, def's gonna try for 192.5KG next week

 

160 x 6 x 3sets

 

-----------------------

 

was a good day, very happy with the improvement..

 

4500 cal diet is going quite well, besides for the unwanted belly.. im happy with the results :P

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hey guys,

 

 

25/10/2010 - Bench.

 

shoulder has improved alot, but im still gonna try and force myself to stay in the high rep range, as much as i want to go heavy again :(

 

Flat BB Bench

 

100Kg x 10

100KG x 12

100KG x 6

100KG x 5

 

 

killed my triceps more than anything, lol

 

27/10/2010 - Squat

 

today was a real good day for Squats, felt good today.

 

Back Squat:

 

175Kg x 4 - new PR since coming back!

 

145KG x 5 reps for 5 sets, felt pretty good.

 

 

Box Squat:

 

130KG x 3 x 5 - just did some speedy reps.

 

Front Squat:

 

100KG x 5 x 5 - back was pretty fatigued already, could have gone heavier... but nah, lol

 

Leg Press

 

280KG x 10 x 3 sets - just to burn me out.

 

 

dont know if ill be able to deadlift this week! - if not, ill do some rack pulls.

 

slowly coming back!

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30.10.2010.

 

 

Deadlift:

 

warm up.....

 

 

140KG x 3 - warm up

 

160KG x 1

 

180KG x 1

 

200KG x 1 - felt easy, saving heavier pull for next week

 

 

160KG x 6 x 3 sets

 

and some good mornings and roll outs and 3 sets of BB complexes.

 

 

good day, glad i got a 200KG pull so easily... im slowly coming back :)

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01/11/2010 - Bench

 

 

Bench

 

110KG x 8

110KG x 7

110KG x 6

 

1min - 1min 20 sec rest between each set

 

Dips

 

BW x 15

BW x 16

BW x 16

BW x 20

BW x 13

 

[ 45 secs between each set ]

 

 

Feels awesome to be able to press again, my shoulder is coming back great!

 

really trying not to press too heavy though, i know if i go too heavy too fast will bring me back into injury :(

 

gotta try and not flex teh cock in the gym ay? lol

 

 

02/11/2010 - MP.

 

Mili Press

 

60kg x 8

60kg x 7

60kg x 6

 

stopped doing it, shoulder felt shit, i dont think im ready for these yet..

 

 

BB COMPLEX

 

Deadlift

Clean

Front Squat

[took out the push press]

 

all exercises at 10 reps @ 60KG

 

1 min rest between each set

 

3 sets in total.

 

was an okay session, bit devo cause shoulder isnt ready.. oh well.

 

 

next session will be Thursday! Squats babyy :)

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Good to hear your shoulder is starting to feel solid again mate.

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thanks man :)

 

cant wait til i can start MPing though!

 

will be a good day..

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Thursday, 04/11/2010 - Squats

 

 

Squat -

 

180 x 1 - FAIL

 

180 x 1 - FAIL

 

180 x 1 - :) - this lift was belted.

 

160 x 3

160 x 3

160 x 1 - failed on 2nd rep.

 

150 x 5

150 x 5

150 x 5

150 x 5

 

ALL lifts performed today were belted - amazing how much a good belt can help, i am absolutely amazed at how much support i got on my lower back,

 

i never used to use belts, due to the whole can't breathe when im gassed thing.. but, im sure i can get used too it :)

 

Today i was training with a mate, gave me a few pointers on my form [ due to training alone, i dont knwo what i look like when im performing a lift fatigued ] - helped a lot.

 

weighed in today at 93.5KG's!! - heaviest i have EVER been in YEARS AND YEARSSSSSSSSSSSS and when i was 93+KG's it wasn't when i was in the gym either, hahaha..

 

 

 

Saturday is Deadlift day.

 

hopefully diet stays consistent and sleep stays consistent, my gains are coming back great, im so happy to be back into lifting.

 

I will be attempting a 210KG Deadlift, the 200KG felt very easy last week.. i can't imagine failing this 210KG...........touch wood, lol

 

wish me luck guys

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You will smash the dead mate!

 

I love reading peoples journals who get excited by their lifting like you do. I am exactly the same hehe.

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^^

 

06/10/2010 - Saturday, Deadlifts

 

Deadlifts - Conventional

 

60 x 5 x 2

 

100 x 5 x 2

 

140 x 5

 

180 x 1

 

210 x 1 - JUST got it, kind of did a cheat rep though, i got stuck at the top, so i sat back and kinda rested bar on my legs for half a second before locking out. technically, i didnt get it... but.......... im saying i did, LOL :)

 

now to start the workout..

 

 

180 x 4

180 x 5

180 x 4

180 x 2

 

did these with belts and i didnt reset after every deadlift, i kinda just did a lil bounce at the bottom. I do these once in a while just to work with a bit more load, every so often.

 

 

See you all again on Monday, for some BP

 

 

so tempted to check my max on BP................ dun know if i should.

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Strong squats and deads fella!

 

 

Thanks man, working on it!

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07/11/2010 - Sunday

 

So today, i felt quite good, got a good nights sleep..

 

even though my back was a bit sore, i decided to go in and do some speed reps and BB complexes...

 

Sooo........

 

 

Squat

 

120 x 3 x 5 - felt good, very explosive from the bottom of the squat

 

 

BB COMPLEX

 

Bent Rows x 10

Deadlift x 10

Clean x 10

Front Squat x 10

 

performed with 62.5KG on bar.

 

 

 

nothing special today. hopefully a good day of benching tomorrow

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Monday 08.11.2010 - Bench

 

110 x 7

115 x 6

115 x 6

120 x 3 - i know i shouldnt have done it, but... shoulder felt nice and solid

 

so much for trying to make myself stay in the 8-10 rep range. lol..

 

Dips

 

BW x 15

BW x 13

BW x 10

 

30 sec rest between each set. cant go too heavy on these yet, but im glad i can do them again.

 

 

 

 

See you guys again for Squats on Wednesday :)

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Wednesday, 10/11/2010 - Squats

 

All lifts in this session were performed with belt, weighting lifting shoes and METAL powerlifting soft suit.

 

 

Squat

 

60 x 5

60 x 5

100 x 5

140 x 5

160 x 1

 

182.5KG x 1 - not used to putting on belt so tigjt, i fell forward a bit - spotter caught me and brought me upright - felt easy though

185KG x 1 - nailed it

 

190Kg x 1 - almost failed, just pushed through - i have a video of it, but im not happy with the video, looks like spotter was helping, but his hands were not yet touching my chest. will post it up later.

 

 

160 x 4 reps for 4 sets

tried for 5 sets only got 160 x 2 and failed 3rd rep.

 

 

was an awesome session, squatting with someone that moves more weight than me in this session, so alot more motivation!

 

only 5KG's off i was squatting previously but about 5KG's heavier as well.

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Friday 12/11/2010 - Deadlift

 

 

Deadlift

 

60 x 5

60 x 5

100 x 5

140 x 5

180 x 1

 

210 x 1

212.5 x 1 - PR since coming back, felt like a really good pull

215 x 1 - got it to the knee's got caught on my knee sleeves, LOL, was on idle for about 3 secs before dumping weight( first time training with em, giving them a go )[ will get this lift next week i reckon, fingers crossed my back is ok, lol ]

215 x 1- failed, couldnt even get it off the ground this time..

 

185 x 4

185 x 5

185 x 4 - last rep was f**kED, i didnt reset after every rep on this last rep as i went down, one side of the bar hit teh ground first and as i came up, it was just fkn retarded, felt something in my back kinda let go, not sure what.. hope its nothing serious..

 

spewin that im not taking enough care, getting too excited since coming back.

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Monday 15.11.2010 - Bench

 

Bench: really bad start to the week, shoulder was shit house, dun know why, just felt crap again.

 

100KG x 8 x 3

 

80Kg x 15 x 3

 

shit work out.......

 

 

Wednesday 17/11/2010 - Squat

 

Squat: Awesome session, f**kin LOVED it, felt like i was in ecstasy! hahaha

 

60Kg x 5

60KG x 5

 

100KG x 5

100Kg x 5

 

140KG x 5

 

180KG x 2

190KG x 1

192.5KG x 1 - spotter helped a tiny bit, form was a bit off when i hit rock bottom, but it felt liek a strong squat, i will give it a go in 2 weeks or so.. pretty confident in pulling it off..

 

almost back to where i was before!!! too bad im 5-6KG'x heavier :( lol

 

162.5KG x 5

162.5KG x 5

162.5KG x 5

162.5KG x 5

162.5KG x 5

 

162.5KG x 7 - last rep spotted helped quite a bit, probably took about 10-15KG's of pressure off. :( got 6 by myself though

 

cant wait for tomorrow, when its gonna hurt to take a shit, hahaha

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Saturday, 20/11/2010 - Deadlift

 

Deadlift - Felt pretty good today!

 

60 x 5 x 2

 

100 x 5 x 2

 

140 x 5

 

180 x 1

 

200 x 2 - touch n go.

 

185 x 5 - touch n go

185 x 5 - touch n go

185 x 5 - touch n go

185 x 5 - touch n go

185 x ... couldnt even get 185 off the ground. lol

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22/11/2010 - Monday, Bench

 

COMMENTS: shoulder felt pretty good today but i have just started a new diet. i have decided i cant handle this bulking anymore, i feel fkn uncomfortable, cant breathe properly most the time, feel like a slob. 170cm's @ 94.5KG's is big enough for now, i need to clean the slate and do a clean bulk in a few months.

 

anyway...

 

Bench -

 

60 x 5

60 x 5

 

100 x 5

 

105 x 3

 

110 x 7 - wasn't gonna go any higher than this weight..........................

 

120 x 7

120 x 4

120 x - fail LOL, fkn gassed already!!!

 

115 x 5

 

110 x 6

 

Dips: BW x 15 x 4 sets - 30-50 sec rest between each set.

 

 

 

24/11/2010 - Wednesday, Squats

 

COMMENTS: wasn't feeling too awesome today, was pretty tired.. knee feels a bit shitty, so i think i need to start working at lower weight, higher reps again. was good whiel it lasted - see what happens next week.

 

Squats -

 

60 x 5

60 x 5

 

100 x 5

100 x 5

 

140 x 3

 

180 x 2

 

200 x 3 - KNEE"S WRAPPED, just wanted to see how i went, 3rd rep was spotted, i lost form on the way up.

 

215 x 1 - spotted, i think it was possibly a 212.5KG lift. spotter tocuhed my chest and i automatically fixxed my posture.

 

now the working sets start - 2mins to 2mins 30 secs rest between each set

 

170 x 4

170 x 4

170 x 4 - last rep spotted

170 x 4

170 x 5 - last 2 reps spotted

 

f**k IT 1 more, lol

 

170 x 5 - last rep spotted.

 

possibly, height may be questionable on a few.. dont think i broke 90 on all of em, so probs shouldnt have 170'd it, lol

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Saturday, 27/11/2010 - Deadlift

 

Comments: shit session this week for deads, didn't really get to work hard at anything, i was busy with work and just made it to the gym with 50 mins to spare. i think ill push bench back a few days and dead again on Monday.

 

anyway...

 

Deadlift:

 

60 x 5 x 2

 

100 x 5 x 2

 

140 x 2 x 2

 

180 x 2

 

200 x 1

 

215KG x 1 - lift was good, didnt get caught on knee sleeves this time, lol.. bloody things.

 

217.5KG x 1 - cheat rep, got it to the knee's and rested it for a sec and finished the lift off, i feel like i can get this lift, maybe take a week off deads or squats. if i do, i will finally be back to where i was preinjury BUT 5-6KG's heavier :(

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Monday, 29/11/2010 - Deadlift

 

Comments: had a shit day on friday deadlifting, shoulder wasn't feeling the best today either.. so i thought i would just deadlift again today.. and today was fkn awesome, felt great, lifts were explosive, weights felt lighter.

 

Deadlift:

 

60 x 3

60 x 3

 

100 x 3

100 x 3

 

140 x 3

140 x 3

 

180 x 1

 

215 x 1 - felt light as f**k.

 

220 x 1 - felt quite easy, most probably had a 222.5KG in me today.

 

start of working sets..

 

190 x 3

180 x 3

190 x 3

180 x 3

180 x 3

 

170 x 3

180 x 3

170 x 3

 

160 x 3

170 x 3

160 x 3

170 x 3

160 x 3

170 x 3

160 x 3

 

so, iv changed my training style, i will be trying 3 reppers for awhile, see how i go.. really working on speed of my deads, today was just a tester, the reason why my weight dropped was because my speed slowed down a lot.

 

will probs just rep -150-170 x 3 next week, see how im feeling!

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Wednesday, 01/12/2010.

 

Comments: shoulder was feeling okayish today.. but for some reason, elbow was sore? really effected my benching. so i went lighter, but even then... still shit house, lost alot of speed in my pressing towards the end of my benching workout.

 

 

Bench press: about 30-45 secs rest between each set.

 

bar x 3 x 2

 

60KG x 3 x 2

 

80Kg x 3

80Kg x 3

90Kg x 3

95KG x 3

 

set 1: 100KG x 3

set 2: 110KG x 3

set 3: 105Kg x 3

set 4: 100KG x 3

set 5: 105Kg x 3

set 6: 100KG x 3

set 7: 105Kg x 3

set 8: 100KG x 3

set 9: 105Kg x 3

set 10: 100KG x 3

set 11: 105Kg x 3

set 12: 100KG x 3

set 13: 100KG x 3

set 14: 100KG x 3

 

 

Dips:

 

20KG + BW x 10 x 3

 

and a few other bits n pieces here n thurrrrr

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