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Thread: Seti's Training Log

  1. #1121
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    Week of 11/04

    Deadlift - 180kg@8.5, 160x5@8.5, 140 2x5@7.5,7.5
    Bench press - 130kg@7.5, 120kgx4@8.5
    Rows - 105kg 3x4


    Sgdl - 160kg@8.5
    Press - 90kg@7.5, 95kg@9.5

  2. #1122
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    Some catching up to do, was away from the forums, and had just a few workouts since, as we had our first baby in November. So she's a gainzzz killer obviously, but I like a challenge!
    My plan is to shed a few kilos and perhaps prepare for my next competition towards the second half of the year.
    Here we go, the workouts I had since my last check-in:

    Deadlift - 140kg 2x5@8
    Press - 60kgx5@7, 65kgx5@7.5, 70kgx5@8
    Squat - 100kgx5@7.5 - rolly-rolly, no center knurl on bar!
    Curls - 50kgx5@8.5
    Chins - 5+3
    Dips - 10

    1ct bench - 130kg@10, 100kg 2x5@7.5
    Bb rows - 90kg 2x6
    Lte - 27.5kgx10, 37.5kgx5, 50kgx5

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

    Press - 90kg@10, 70kg 5x5@7-7.5
    Squat - 140kg@9, 110kg 2x5@7.5
    Chins - 20 (5:00)
    Bb curls - 40kgx8,4,2

    1ct Bench - 120kg@8, 100kg 5x5@7.5,7.5,8,tng:7.5,8
    Deadlift - 160kg@7, 170kg@8, 140kg 3x5@7.5,7,7.5
    Bb rows - 100kg 2x4

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

    Press - 90kg@8.5 72.5kg 3x5@7.5,7,7
    Squat - 140kg@8.5, 120kgx3@7
    Bb curls 50%- 40kgx14,9


    1ct Bench - 120kg@7, 130kg@8 tng: 100kg 4x6@7,7,7,7.5
    Deadlift - 180kg@8.5, 140kg 3x6@7.5,7,7.5
    Bb rows - 100kg 2x5
    Lte 50% - 37.5kgx16,10

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

    Press - 90kg@8 75kg 3x5@7,7.5,7
    Sgdl - 120kg 3x6@7
    Bb curls 50%- 42.5kgx12,6


    Deadlift - 180kg@8, 150kg 3x5@7,7.5,7.5
    1ct Bench - 130kg@7.5 tng: 107.5kg 4x5@7,7,7.5,7
    Lte 50% - 40kgx16,9
    Bb rows - 100kgx5 bouncy bumpers...

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

    Press - 90kg@8, 80kgx4@9, 75kg 2x4@8,8 60kgx8
    Sgdl - 130kg 3x5@7,7,7
    Bb curls 50%- 45kgx10,6


    1ct Bench - 130kg@9.5 tng: 110kg 4x4@8,7.5,8,8.5
    Deadlift - 160kgx3@8.5, 140kgx7@8.5, 120kgx10 nc...
    Lte 50% - 42.5kgx13,7

  3. #1123
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    Last week's training:
    Squat - 140kg@8.5
    Press - 90kg@8
    Sgdl - 160kg@8


    Deadlift - 180kg@7.5, 160kgx6@8, 140kg 3x6@7
    1ct Bench - 130kg@8.5, tng: 100kg 4x6@7,7,8,7
    313 Squat - 60kgx5, 80kgx5, 100kgx5

    This week the plan is to increase frequency and volume. Squats are still painful on the right shoulder, even with thumbs around grip. Ordered some wrist wraps, see if that helps grabbing the bar in a way that puts less strain on my shoulder. Otherwise I'll do front squats as those seem to not bother my shoulder.

  4. #1124
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    Week of 01/06

    Squat - 140kg@7.5 right shoulder painful, front squats are fine
    Press - 90kg@9, 80kg 4x4@8.5,7.5,8,8.5
    Front squat - 80kgx4, 90kgx3, 100kgx1@8, 110kg@8.5


    Bench - 130kg@9, tng 110kg 3x5@8.5,8,8.5
    Pin squats (12) - 100kg 3x5@7,


    Deadlift - 180kg@8, 170kgx3@8.5, 150kg 3x5@8,7.5,8

  5. #1125
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    Week of 01/13

    Squat - 140kg@8, wrist wraps and thumbs around, ok.
    Press - 90kg@8.5, 70kg 4x6@7,7,7.5,7.5

    Sgdl - 140kgx4@7,7,7,7
    Press - 45kgx10, 55kgx10, 50kgx8,2

    1ct Bench - 132.5kg@10, tng: 107.5kg 3x5@7.5,8,8.5
    Deadlift - 180kg@8, 160kgx4@9


    Week of 01/20
    Squat - 120kg 3x5 wrist wraps, ok
    Press - 90kg@8, 72.5kg 4x5@7


    1ct Bench - 130kg@8, tng: 112.5kg 3x4@7.5,7.5,8
    Deadlift - 180kg@8.5, 160kgx4@7.5, slight lower right ab pain, so stopped, 140kgx5@7, ok


    Week of 01/27
    Squat - 125kg 3x5 ww ok
    Press - 90kg@8.5, 75kg 4x4@7

    Sgdl - 140kg 3x4@7,7,7.5
    Pin press - 80kg@7.5, 70kg 4x4@7

    Deadlift - 180kg@8, 160kgx5@8, 140kg 3x5@7
    Floor press - 100kg 3x5@7

  6. #1126
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    Week of 02/03

    Squat - 130kg 3x5 ww ok
    Press - 95kg@9.5, 80kg 3x4@8

    Deadlift - 180kg@8.5, 167.5kgx4@8, 147.5kg 3x4@7,7,7.5
    Press - 70kgx8@9, 60kgx9

  7. #1127
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    Week of 02/10

    Squat - 132.5kg 3x5 ww, easy, slight right wrist pain
    Press - 95kg@9, 75kg 3x6@8,8,8.5

    Deadlift - 180kg@8, 160kgx6@8, 140kg 3x6@7
    Press - 70kgx10@9, 60kgx12

  8. #1128
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    Week of 02/17

    Squat - 135kg 3x5 ww, easy, ok
    Press - 95kg@9.5, 77.5kg 3x5@7


    Deadlift - 180kg@8, 170kgx5@8, 150kg 3x5@7,7.5,7
    Press - 75kgx7@9 ww, belt, 60kgx10@9, no belt,ww

  9. #1129
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    Week of 02/24

    Press - 95kg@9.5, 82.5kg 3x4@8,7.5,7.5
    Bb rows - 100kg 3x4

    Squat - 137.5kg 3x5 ww, bit hard by the end
    Pin press (4) - 80kg 3x3 medium
    Curls - 40kgx12,6

    Speed press - 70kg 6x3
    Pin squat (12) - 100kg 3x3 easy-peasy
    Chins - 30


    Deadlift - 180kgx4@9, 160kg 3x4@7.5
    Cgbp 100kgx6@8, 60kgx15
    Ote 50%- 60lbsx14,7

  10. #1130
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    starting strength coach development program
    Week of 03/02

    Squat - 140kg 3x5 ww, bit tough
    Upper back rows - 115lbsx15,8

    Press - 95kg@9, 87.5kg 4x2@7.5
    Sgdl - 160kg 3x2@8.5
    Curls - 40kgx14,7


    Deadlift - 190kgx2@9, 170kg 3x2@7.5 - started to slip on 2nd 190 with hook grip
    Pin press (4) - 80kg 3x2@7.5
    Ote 50%- 60lbsx18,10,5

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