Tom's In-season Log

[tommcadam]

Monday 29/3/11:

Squat: 155kg * 5 * 5
Bench: 130kg * 2 * 2
Dips: 25kg * 10 * 3

[tommcadam]

Tuesday 30/3/11:

Did hill sprints and 300m sprints.

3* hill sprints keeping to about 40-45 seconds.

5* 300m sprint keeping to about 50 seconds. 2 mins rest.

[tommcadam]

Thursday 31/3/11:

Again had to train belt-less, since I have no money at the moment to buy a new one. I'm pretty upset about it.

Squat: 187.5kg * 3 * 2
Press: 80kg * 5 * 1, 85kg * 3 * 1 (was pretty chuffed with this. Originally was going for a triple at 80, but it felt real easy, so took it to 5).
Pull-ups: 3 * 12 (normally do 15 but wanted to curl afterwards.....)
Curls: 20kg dumbells * 8 * 2 (was too bored with curls to do another set, but certainly was enough to get my pump on or whatever...)

[tommcadam]

Saturday 2/4/11:

Bench: 110kg * 5 * 5
(did not go up to 112.5kg because bench at Virgin Active is ridiculously narrow. Its like benching on a bosu ball or something, you're wobbling all over the place. I guess they like it because it trains your stability and core or something.)

Power cleans: Did a few really just for practice. Did 2 triples at 80kg and a single at 90kg. Just trying to get good technique and speed.

Conditioning: 10 min KB Swing test. AMRAP KB swings with 24kg in 10 mins. 180

[tommcadam]

Tuesday 5/4/11:

Squat: 157.5kg * 5 * 5
Bench: 115kg * 5 * 2
Bent over row: 90kg * 6 * 3
Curls: 20kg dumbells * 10 * 2 (got bored...)

[tommcadam]

Still aint got a belt, but ordered a new one today, finally. Pretty goddam excited.

Just looked at British Unequipped powerlifting records: in the 90kg class: Sq = 250kg Bench: 205kg Deadlift: 292.5kg

Some way to go yet...

[tommcadam]

Thursday 7/4/11:

Squat: 190kg * 3 * 2 (PR of 2.5kg!! Felt easy too.)
Deadlift: 220kg *1, 235kg * 1 (PR of 5kg!! Defo more in the tank too. Didn't want to push it too far as I'm not putting on any more weight at the moment)
Bench: 112.5kg * 5 * 3 (felt difficult. Probs haven't recovered properly from tuesday)

Should have done some assistance but... insert excuse. Ill do it tomorrow with conditioning.

GOT my belt from Pullum Sports yesterday, too (and more chalk)! Great news, thought I go the £25 belt which is pure leather (rather than suede). Feels less stiff and probably won't offer as much resistance. But a helluva lot better than no belt. 60 quid was just too much to spend atm.

[tommcadam]

Saturday 9/4/11:

Warmed up with some power cleans, going up to a triple at 80kg and a single at 90kg. Just working on speed and technique. Want to start weightlifting properly soon.

Press: 75kg *5 * 3, 72.5kg * 5 * 2 Was aiming for 75 * 5 * 5 but felt after three that i couldnt get them all
Pull ups: 15, 14(not to failure)

Conditioning: 10 minute 24kg KB snatch test: 155 Pretty tough, cut my hand up...

[tommcadam]

Sunday 10/4/11:

Bleep test: 13.1 = score. According to the iphone app, this places me in the top of the Good category, the second highest category. With a VO2 max of 58.2ml/kg/min (good = 50-60) (excellent = 60ml/kg/min)

Whatever the hell all that means..

[tommcadam]

Tuesday 12/4/11:

A bit of a disorganised workout. Now, I'm trying to lean out a little, I can't do volume squats any more. And wanted to try something new on the bench as well so...

Squat: 160kg * 5 * 3 (felt good)
Bench: ]DE: 10 * 3 on the minute with 70kg Concentrating on moving the bat as fast as possible.
Pullups: 3 * 15
Curls: 22kg dumbells * 8, 20kg dumbells * 10