Squeezing a log out

[Grbrs]

Also.... Changed my deadlift start position, failed it on Sunday, was ill for a few days after so i guess i was a bit under the weather anyway. Pulled the bar in much closer for the set on the Friday and it feels better.

[Grbrs]

Friday 11/06/10 (Heavy)

Squat – 150kgx1x3 (3 singles)

Bench – 90kgx5, 95kgx3

Deadlift – 160kgx5

Aim was to just see where I was after the last few weeks of exams and training once a week etc. It only happens twice a year and suffice to say gets priority over training. I think I’ve held on pretty well and from how this felt should be back making gains in no time.

Monday 14/06/10 (Light)

Squat - 120kgx5x3

Dips - BWx5x3

Pull throughs – 65kgx8, 80kgx7, 95kgx8

Chins – 4, 4, 3

[Grbrs]

Wednesday 16/06/10 (Heavy)

Squat – 152.5kgx1x3

Press – 70kgx5x2

Deadlift – 165kgx5

This will be the last time ever go balls out on pull-throughs on a light day, hamstrings were still screwed today, limped into the gym but still managed to do what I planned, repeated press weight by mistake – note to self: be more careful next time.

Friday 18/06/10 (Medium)

Squat – 140kgx5x2

Bench – 85kgx5x2

Power Clean – 65kgx3x3

Push-Press – 60kgx3, 70kgx3, 80kgx2

There are 4 bars at the gym I train in, 3 of them are shit, cheap un-branded crap. One is an Eleiko bar and is wonderful. The crap ones are too thick and shiney polished which makes them a pain in the arse to secure on ones back and to get your hand round when cleaning. The Eleiko one has gone missing, I am trying to track it down, I think it has been stolen by the Olympic training center next door. Its probably an honest mistake but the problem is all the people I made aware of this said it was probably theirs in the first place, this is untrue as It was there before they built the center next door. \Rant

Aside from having to use a shit bar I really enjoyed training today, haven’t felt this good about it in a while, probably on a high from finishing exams etc and I’ve sorted a job out for the summer.

[Grbrs]

Sunday 20/06/10 (Light)

Squat – 120kgx5x3

Dips – 6, 6, 6

Chins – 4, 4, 4, 2

Pull throughs – 65kgx8x2

Leg Raises – 2x8

Hammer Curls 7.5kgx10x2

Took under an hour. Going on a short break tomorrow to Bournemouth for a couple of days with the girlfriend.

[Grbrs]

Thursday 24/06/10 (Heavy)

Squat – 155kgx1x3

Bench – 92.5kgx5x2

Deadlift – 167.5kgx3

Sit ups – 2x10

Curls – 10kgx10x2

Drove back from Bournemouth, picked my kit up and went straight to the gym, girlfriend was over the moon about it!

My back is sunburnt as hell (after giving it the whole “I never burn” thing to my girlfriend), squatting today was a bit nasty, I’m glad I was only doing singles put it that way.

Enjoyed today, bit miffed I didn’t get all 5 reps on the deadlift but what can you do?

[Grbrs]

Monday 28/06/10 (Light)

Squat – 120kgx5x3

Dips – 7, 7, 7

Chins – 5. 3, 3, 3

Pull Throughs – 70kgx8x2

Pull Downs – 35kgx10, 45kgx10, 55kgx10


Wednesday 30/06/10 (Heavy)

Squat – 157.5kgx1x3

Press – 72.5x4x2

Deadlift – 170kgx2

Squat still seems to be progressing despite lack of medium days of late. Going to re-set deadlift. I’m car-less as of tonight so going to be a pain in the arse to get to the gym. Also have to cycle everywhere which is going to bugger up my recovery, hopefully I can be smart enough about it so that there is minimal effect.

[Grbrs]

Friday 2/07/10 (Medium)

Squat – 145kgx5x2

Bench – 87.5kgx5x2

Power-Clean – 70kgx3x3

This was a real slog, I am having to cycle for about an hour every day to get about and my legs felt shit going into todays session. Short for time as well as had to get a lift back from the girlfriends brother.

[Grbrs]

Monday 05/07/10 (Light)

Squat – 125kgx5x3

Dips – 3x8

Chins – 5, 3, 3, 3

Pull Throughs - 70kgx8x2

Pull Downs – 55kgx10, 65kgx10, 75kgx10

Took a while to warm up, standing up for 8 hours a day doesn’t help. Broke the right hand crank off the bike I borrowed already which is a PR.

[Grbrs]

Wednesday 07/07/10 (Heavy)

Squat - 160kgx1x3

Bench – 95kgx3x2

Deadlift – 160kgx3


Friday 09/07/10 (medium)

Squat – 130kgx5x2

Press – 65kgx5x2

Power clean 65kgx7


Monday 12/07/10 (Light)

Squat – 120kgx5x3

Dips – 9,9,9

Chins – 6,5,5,5

Good mornings – 60kgx8, 80kgx8

Hanging leg raises – 10, 10, 10


Wednesday 14/07/10 (Heavy)

Squat – 150kgx3x2

Press – 72.5kgx3x2

Deadlift – 160kgx5


Friday 16/07/10 (Medium)

Squat – 132.5kgx5x2

Bench – 85kgx5x2

Power clean and push press – 60kgx3, 65kgx3, 70kgx3


Got the bar I like back in the gym which is nice. Reset the percentages for my lifts as per the table in PP.

Since I started my diet I have managed to lose about 20lbs in about 8 weeks which isn’t bad, weight still fluctuates a bit as I have a cheat meal over the weekend so I tend to be maybe 4-5lbs heavier on a Monday than on Friday.

I’m still cycling everywhere and having to go to the gym on other peoples terms hence some days I do things a bit different but this seems to be working out ok.

I’m off on holiday in 2 weeks then after that I’m thinking of ditching the diet and running linear progression again…

[Grbrs]

Monday 19/07/10 (Light)

Squat – 122.5x5x3

Dips – 10, 10, 10

Chins – 5, 5, 5, 3, 4, 2

Pull Throughs – 75kgx8x3

Hanging Leg Raises – 10, 10, 8


Wednesday 21/07/10 (Heavy)

Squat - 152.5kgx3x2

Bench – 97.5kgx2x2, 60kgx10

Deadlift – 165kgx3, 140kgx8

Bench and Deadlift sucked today!