JamesF training log

[JamesFazz]

Saturday, 25 January 2025

BW: 83kg (+2 from starting)

- Back Squat: 5 x 1 @ 145, 5 x 2 @ 130
- Press: 5 x 1 @ 58.5
- Chin Ups: 7 x 3 @ BW+10
- DB Incline Press: 10, 10, 8, 8, 8 @ 24
- DB Preacher Curl: 10 x 2 @ 16
- Cable Overhead Ext: 14 x 2 @ 21.5.

Another big squat PR at maximum effort. Time for intermediate programming, so resetting to 5 x 1 at 140 next week which will be a nice reprieve.

Reduced the arms accessories as I was completely exhausted and they’re only window dressing anyway.

[JamesFazz]

Tuesday, 28 January 2025
- Squat: 5 x 5 @ 125
- Press: 5 x 5 @ 53.5
- Barbell Row: 8 x 3 @ 92.5
- Cable Pressdown: 15 x 2 @ 26.5
- Seated Hammer Curl: 9 @ 18, 10 @ 16.

First session on intermediate squat programming, went well.

[JamesFazz]

Thursday, 30 January 2025
- Squat: 5 x 2 @ 100
- CG Bench: 5 x 3 @ 85
- Deadlift: 5 x 1 @ 175
- Seated DB Lateral Raise: 10 then 4+3+3+3+3 @ 12.

Nice to see the CG Bench still progressing. Will probably move to small jumps on the DL now.

[JamesFazz]

Saturday, 1 February 2025

- Back Squat: 5 x 1 @ 140
- Press: 5 x 1 @ 60
- Chin Ups: 7, 6, 6 @ BW+12.5
- DB Incline Press: 10, 10, 9, 8, 6@ 26
- Machine Curl: 10 x 3 @ 39
- Machine Triceps Ext: 10 x 3 @ 32.

[JamesFazz]

Monday, 3 February 2025
- Squat: 5 x 5 @ 127.5
- Press: 5 x 5 @ 55
- Barbell Row: 8 x 3 @ 95
- Cable Pressdown: 10 x 2 @ 30
- Seated Hammer Curl: 10, 9 @ 18.

[JamesFazz]

Thursday, 6 February 2025
- Squat: 5 x 2 @ 102.5
- CG Bench: 5 x 3 @ 87.5
- Deadlift: 5 x 1 @ 177.5
- Seated DB Lateral Raise: N/A

Just a short session but it went well, numbers progressing nicely.

[JamesFazz]

Saturday, 8 February 2025

- Back Squat: 5 x 1 @ 142.5
- Press: 5 x 1 @ 61
- Chin Ups: 7, 7, 6 @ BW+12.5
- DB Incline Press: 10, 10, 9, 8, 7 @ 26
- Machine Curl: 10 x 3 @ 42.5
- Cable Triceps Ext: 10 x 3 @ 26.5.

At least one more week of 5s on the Squat but moving to 3s on the Press.

[JamesFazz]

Tuesday, 11 February 2025
- Squat: 5 x 5 @ 130
- Press: 5 x 5 @ 53.5
- Barbell Row: 7, 6, 5 @ 100
- Cable Pressdown: 10 x 3 @ 31.5
- Seated Hammer Curl: 10, 9, 6 @ 18.

Texas Method - Squat - W3D1 - YouTube

Squats felt great, hoping for at least two more weeks of 5s on intensity day before moving to triples.

[JamesFazz]

Thursday, 13 February 2025
- Squat: 5 x 2 @ 105
- CG Bench: 5 x 3 @ 88.5
- Deadlift: 5 x 1 @ 180
- Seated DB Lateral Raise: N/A

Deadlift was a PR. I think I will try to add 2.5 next week too and then assess whether it needs to move to intermediate programming. I am treating the CG bench as a supplemental lift so just ensuring I hit my 15 hard reps per week and adjusting the weight as necessary to ensure that I do. Given that, increasing to 90kg next week although I suspect the progress will start to slow soon (perhaps increasing every other week).

[JamesFazz]

Saturday, 8 February 2025

- Back Squat: 5 x 1 @ 145
- Press: 3 x 2 @ 62.5
- Chin Ups: 7 x 3 @ BW+12.5
- DB Incline Press: 10, 10, 9, 7, 6@ 26
- Machine Curl: 15, 5+3+3+3 @ 46
- Cable Triceps Ext:

Had some issues getting access to equipment in the gym today which was annoying.

Going for a Squat PR next Saturday.