Jacko's SS Training Log.

[markandspike]

14th sept 2010
Height 5'8"
Weight 88Kg

Squats 100kg 5x3
Bench 80kg 5x3
Chins 7,5,3

Not been training for 3 weeks as been in Eqypt on holiday and had a funny stomach when i was there.

Mark

[markandspike]

17th sept 2010

Squats 102.5Kg 5x3
Presss 55Kg 5x3
Deadlift 120Kg 5x1

Still sore from last workout.

[markandspike]

19th Sept 2010

Squats 105Kg 5x3
Bench 85Kg 5x3
Pull ups 7,6,4

[markandspike]

22nd Sept 2010

Squat 108Kg 5,5,4x 3
Press 56 5,4,4x 3
Deadlift 125 5x1

Need to get some looser Training bottom getting tight on my legs.

[markandspike]

27th Sept 2010

Squats 110Kg 3x3
Bench 87.5Kg 5x3
Chin ups 8,7,5

Had a chest cold last week and still getting over it. Think thats why my sqauts reps are down.

[markandspike]

30th Sept 2010

Squats 110 5x2, 100 5x1
Press 56Kg 5,5,4x3
Pull ups 9,7,5

Still got cold and cough so didn't do deadlifts to save my immune system to much heartache.

[markandspike]

3rd Oct 2010

Squats 110Kg 5x3
Bench 90Kg 5x3
Deadlift 127.5Kg 5x1

Still got cough so breathing was abit difficult.

[markandspike]

6th Oct 2010

Squats 112.5 5x3
Press 57.5 5,4,4x3
Chins 10,7,4

Think i rushed abit on chins.

[alex_tait]

well done

[markandspike]

Thanks Alex.
8th Oct 2010
Bodyweight 93Kg

Squats 115.5 5x3
Bench 93 5,5,4x3
Pull ups 10,8,6

Still cant get rid of this cold and cough.

[markandspike]

11th Oct 2010

Squats 118Kg 5x3
Press 57.5 5,4,4x3
Deadlift 130 5x1

[markandspike]

13th Oct 2010

Squats 121 4x3
Bench 93.5 5x3
Chins 11,9,6

Hams and glutes still sore from monday so ok with squats at 4 reps.

[Megabreth]

Has the cold finally gone away? I hate being sick.

[markandspike]

yes finally gone megabreth thanks. doesn't help with weather here in england always raining or windy.

[markandspike]

19th Oct 2010

Squats 121Kg 4x1, 111Kg 5x2
Press 58.5 5x3
Deadlift 136Kg 5x1

Couldn't get 5 reps on first set of squats so lowered weight by 10Kg for next two sets. Going to try 116Kg on thursday, and see how many reps i get.

[markandspike]

22nd Oct 2010

Squats 115Kg 5x3
Bench 95Kg 5x3
Pull ups 12,9,7

[markandspike]

27th Oct 2010

Squats 117.5Kg 5,5,3x3
Press 50Kg 5x3
Power Clean 30Kg 3x5 just working on techique.

I was not well saturday, sunday and monday, had a stomach bug caught from my son.
Have only just just eating. Didn't eat anything sunday and monday, so know why my workout was poor. Lets hope for better this on friday.

[markandspike]

29th Oct 2010
Squats 120Kg 4x1, 110Kg 5x2
Squats 70Kg 10x3 very little rest
Press 50Kg 5x3

Still feel weak from not eating enough due to stomach bug i had sat,sun and monday.

[markandspike]

1st Nov 2010

Squats 90Kg 5x3
Adductors 40Kg 10x3
Bench 90Kg 5x3, 70Kg 10x2(backoff sets as light day for squats)
Power Clean 50Kg 3x5 Just started doing them

[markandspike]

4th Nov 2010

Bodyweight 94Kg

Squats 100Kg 5x5
Press 50Kg 5x3 3x2
Deadlift 120Kg 7x1

[markandspike]

5th Nov 2010

Leg curl 40Kg 10x3
Leg Ext 55Kg 10x3
Bench 90Kg 5x3, 3x2
Pullover 20Kg 15x4