Sometimes a Great Notion

[markthetwisted]

1/09/2014

Light Squat
2x5 Bar
1x5 60kg
1x3 100kg (excruciatingly hard!)
3x5 110kg (easy!)

Deadlifts
1x5 60kg
1x3 100kg
1x1 130kg
5x1 150kg 90s rest between reps

Barbell rows
1x5 60kg
2x8 60kg

Legs are still feeling my 5x5 session from few days ago, so the light squats felt tougher than they should, but by the 3rd set they were very easy. Deadlifting felt a bit easy too, so I think I may have misjudged how heavy to go on them. Ill run with them for three weeks to see. Lost my barbell row virginity tonight, again easy. Trained in the work gym tonight as i am on the nightshift, got a wee job as i put down the bar from my rows so a moderate conditioning session too. Happy with tonight.

[markthetwisted]

2/09/2014

Press
2x5 bar
1x5 40kg
1x3 50kg
1x1 60kg
5x1 70kg

Db bench
1x10
1x8
1x10 all with 2x30kg DBs

Weighted Chins
5x5 10kg

Dip
3x10

thought id went conservative with the press weight, but it was tough. Would rather have chinned straight after pressing. But some guy was shoulder pressing in the smith.

5/09/2014

Squat
2x5 bar
1x5 60kg
1x3 100kg
1x1 130kg
5x3 147.5kg

That was all only had time to squat today. Whilst I was in a guy was deadlifting 60kg for lots and lots of sets with very little rest between. His back was very rounded, i cant imagine how it didn't hurt. After i left the rack he came over to front squat.
my training wise the reps were good and ifnot easy they were all solid plate rattlers!

[markthetwisted]

6/06/2014

Body weight 85kg

Bench
1x8 bar
1x5 60kg
1x3 80kg
1x1 90kg
5x3 102.5kg

Pull ups 11, 9, 7
Seated DB press 2x17kg(ish) 3x10
Press ups 3x20

Today went well, benching fine, and all the rest too. I appeared to have gained weight. Hopefully its not all flab!

[markthetwisted]

8/09/2014

Squat
2x5 bar
1x5 60kg
1x5 100kg
3x5 115kg

Deadlift
1x5 60kg
1x3 100kg
1x1 115kg
5x5 130kg

9/09/2014

Press
2x5 bar
1x5 30kg
1x3 40kg
1x1 50kg
5x5 60kg

weighted chins 5x5 12.5kg
weighted dips 3x10 10kg

[markthetwisted]

12/09/2014

Squat

2x5 bar
1x5 60kg
1x3 100kg
1x1 140kg
5x1 155kg

power clean
2x3 40kg
1x3 50kg
1x3 55kg
3x3 60kg

13/09/2014

Bench
2x5 bar
1x5 60kg
1x3 90kg
1x1 100kg
5x1 107.5kg

Pull ups 12, 10, 7.
seated db press 2x17.5kg 3x10
press ups 20 20 14

15/09/2014

Squat
1x5 bar
1x5 60kg
1x5 100kg
3x5 110kg

Deadlift
1x5 60kg
1x3100kg
1x1 120kg
5x3 140kg

16/09/2014

Press
2x5 bar
1x5 40kg
1x3 50kg
5x3 65kg

weighted chins 5x5 15kg
weighted dips 3x10 12.5kg

[markthetwisted]

19/09/2014

Squat
3x5 bar
1x5 60kg
1x3 100kg felt very heavy!
1x1 120kg grinding this
5x5 142.5kg never happened got 4, 3,3,2, then 1.

couldn't get this. felt outa sorts. form was bad. couldn't correct it, just a very poor session. sacked it after this.

20/09/2014

2x5 bar
1x5 60kg
1x3 80kg
1x1 90kg
5x5 97.5kg

pull ups 12, 10, 4! poor
sdbp 2x20kg 3x10
press ups 20, 14.

22/09/2014

Squat
3x5 bar
1x5 60kg
1x3 100kg
3x5 110kg. good form felt good and snappy.

Deadlifts
1x5 60kg
1x3 100kg
1x1 120kg
1x1 140kg
1x0 160kg FAIL
3X1 155KG
2X0 155KG FAIL

hanging leg raise 3x10

23/09/2014

Press
2x5 bar
1x5 40kg
1x3 50kg
1x1 60kg
5x1 75kg

weighted chins 5x5 16.5kg
weighted dips 3x10 15kg

[markthetwisted]

29/09/2014

Squat
2x5 Bar
1x5 60kg
1x3 100kg
1x1 120kg
3x5 140kg Ropey form.

Bench

2x5 Bar
1x5 60kg
1x3 80kg very hard
1x1 90kg very hard
3x5 100kg. ooooffffttt. took everything I had to get this.

I have abandoned one lift per day for now, its not working for me, mostly due to a poor application of the basics of the template. I also have to stick in some running, press ups and sit ups in for something coming up on the horizon, of which I need to be ready but might not happen. I can get into the gym for 2 sessions a week for definite. on a monday and thursday. So will get the lifting in then. ill get there on a friday most weeks too. so will spread it out when I do.

[markthetwisted]

30/09/2014

1 mile run with my 6 year old. she is doing the 1 miler in the great Scottish run on saturday, so wanted a wee session. it took her 11 minutes 26s.
we did pull ups after.
me 12, 7, 9.
she 2x3 (with me assissting her)
3x10 press ups
3x15 sit ups.

[markthetwisted]

02/10/2014

Light squat
2x5 bar
1x5 60kg
1x3 100kg
3x5 120kg

Press
2x5 bar
1x5 40kg
1x3 50kg
1x1 60kg
1x5 70kg 2x4 70kg

Went too heavy on the press. will have to knock it down for next time./ form was ugly all over the place.

In general the last months training has been poor. Lack of sleep, poor diet and whatever else has made September a month to id like to forget, however you learn fuckall when things go well, so chalk it up for experience and move past it.

[markthetwisted]

04/10/2014

In the morning went running in the great Scottish run family mile with my 6 year old girl. We completed it in around 11 mins or so.

Deadlifts
1x5 60kg
1x3 100kg
1x1 130kg
1x4 145kg
1x8 120kg

chins 1x5 then 3x5 + 17.5kg
Dips 1x10

Spent most of Friday night and the small hours of Saturday morn with an ill 2 year old. The fact anything was done was great. It was a poor session, I also had the beginnings of a stomach bug. So all in all card punched. But I've had better weekends.