GripAU's SS log

[GripAU]

Purple = PRs @ start of SS
Green = Current PR + Rate of Progression
Red = Log PR
Blue = Regression from a PR
Orange= Bodyweight
Maroon= Goals

Current Stats

• 183cm (6')

• Joined gym on 28/10/09 @ 80kg(176lb).

• Current Weight:105.1kg(PreW, normal attire)

- Not necessarily max lifts, just what I've done.

PR lifts @ start of SS

Goals

PR Lifts now

• DEADLIFT: 80kgx1x5
  DEADLIFT:220kgx1
  DEADLIFT: 167.5gx1x5 (+5kg/wo)

• SQUAT: 100kgx1x5
  SQUAT:200kgx1
  SQUAT:140kgx3x5 (+2.5kg/wo)

• POWERCLEAN:- N/A
  POWERCLEAN:120kgx1
  POWERCLEAN:60kgx3x5 (+5kg/wo)

• BENCH: 90kgx1x1
  BENCH:140kgx1
  BENCH:100Kgx3x5(+2.5kg/wo)

• PRESS: 52.5kgx1x5
  PRESS:100kgx1
  PRESS: 66.25kgx3x5 (+1.25kg/wo)

Training Notes

Squat = 1st Reset @ 142.5kg
PC is still puny. I initially subbed Rows and chins while i practiced, and then finally added in cleans. Wrist injury has hindered progress. Gym change is inc soon, moving to a land of bumper plates at uni.
Chin ups may seem highly variable- i have been a little inconsistent on bar usage- sometimes face eachother grip, sometimes slight angle, sometimes flat bar. It's because of gym changes, taken equipment etc. April onwards chins are all straight bar, hands about torso, maybe a bit wider, width apart.


Injuries

None

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Squats-87.5kg x 3 x 5
Bench- 72.5 x 3 x 5
Chin Ups- BW x 8,5,4
Weighted Situps (Half Ball)-10kg x 3 x 10


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Squats- 90kgx5x3
Press- 47.5kgx3x5
Deadlift- 100kgx1x5
Weighted Situps (Half Ball)- 12.5kgx3x8

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Squats- 92.5kgx3x5
Bench- 75kgx3x5
Pull ups- BW (-12kg)- 9,6,4

Weight:95.2kg.

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Squats-95kgx3x5
Press- 50kgx3x5
Chin ups- BW x 8,6,3
Weighted situps (Half Ball)- 15kg x 8,8,8


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Changed Gym

Squats- 100kgx3x5
Bench- 80kgx3x5
Deadlift- 110kgx1x5
Weighted Situps (Decline Bench)- 5kgx1x8, 7.5kgx1x8.

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Squats- 105kgx3x5
Press- 52.5kgx3x5
Barbell Rows- 70kgx3x5
Weighted Situps (Decline Bench)- 10kgx3x8

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Monday- Cold which started Saturday. MISS

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Resuming Tue, Thur, Sat split.

Squat -107kgx3x5
Bench - 82.5kgx1x5, 82.5kgx1x3, 82.5kgx1x4
Deadlift- 120kgx1x5
Weighted Situps- 7.5kg x 8


Weight:96.1kg
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Squat- 110kgx3x5
Press -55kgx3x5
Barbell rows- 72.5kgx3x5 (PC starts soon)


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Squat- 112.5kg x 3 x 5
Bench- 82.5kg x 3 x 5
Deadlift - 130kg x 1 x 5
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Squats- 115kg x 3 x 5
Press - 57.5kg x 3 x 5
Power clean- 40kg x 5 x 3

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Squats- 117.5kgx3x5
Bench- 85kgx1x4, 85x2x 5.
Deadlift- 135kgx1x5

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Squat- 120kgx3x5
Press- 60kgx3x5
Clean- 50kgx3x5

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Squat- 122.5kgx3x5
Bench- 87.5kgx2x5, 87.5x1x4
Deadlift- 140kgx1x5

Weight: 97.9kg- (shorts, shoes, hydrated, post workout)

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Squats- 125kgx3x5
Press- 62.5x2x4, 62.5x1x3
Power Clean- 60x5x3
Barbell Curls- 35x1x8, 35x1x4

Weight: 99kg (post workout, normal shorts shoes and iPod. Hydrated)

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Squats- 127.5kgx1x5
127kgx2x1
Bench Press- 87.5kgx1x5, 87.5kgx1x4, 87.5kgx1x5
Deadlift- 145kgx1x5

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Squats- 127.5kgx3x5
Press- 62.5kgx3x5
PowerClean- MISS (wrist pain while lowering)
Subbed Chins- BW x 8,4,3

Weight: 99.6kg (Post workout, hydrates, shoes, shorts, shirt, iphone)

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Squats- 130kgx3x5
Bench- 87.5x3x5
Deadlift- 150kgx1x2 (Poor Sleep)

Weight: 99.4kg (Pre workout, in the AM, shorts, shoes, shirt, iphone)

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Squats- 132.5x2x5
132.5x1x3
Press- 65x1x3, 62.5x1x5,62.5x1x3
Power Clean- Miss- Wrist pain
Chins: Bw x 7, 5, 4

Weight: 99.3kg (Usual clothes, shoes, pre workout)
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[GripAU]

*LOG CONTINUED*

Squats -135kgx3x5
Bench- 90kgx3x5
Deadlift- 150kgx1x5

Weight- 101.2kg

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Squats- 137.5x3x5
Press- 62.5x2x5, 62.5x1x4 >>> RESET
PowerClean- Miss, wrist.
Chins- 5, 4.5, 3.

Weight: 102.5kg (pre workout, normal clothes, shoes, iphone)

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Squats- 140kgx3x5
Press (reset)- 50kgx3x5
Chins- 5, 4.5, 4.

Weight: 102.5kg (pre workout, bit of food, shoes, shirt, shorts, iphone, usual scales)

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Back from holiday, 6 days since squatting heavy.

Squats- 140x5,3,1
Press- 55kgx3x5
chins-5.5,4.5,4.
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<Small missing section of log- exam pressure>

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Squats- 125kgx2x5 (Gym Closed Early)
Press 62.5x3x5
Chins- 6, 4.5, 4
Back Ext- Bw + 5kgx2x8

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Squats- 127.5kgx3x5
Bench- 95x3x5
Deadlift- 160kgx1x5

Weight: 104.7kg

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Squats- 130kgx3x5
Press-65x3x5
Chins- Bwx 6.5, 5.5, 4

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Squats- 132.5x3x5
Bench-97.5x3x5
Deadlift- 165x1x5

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Squat- 135kgx3x5
Press- 66.5x3x5
Chins- 7,6,5
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lost of track of where i'm at

Squat 140x3x5
Bench 100x5,5,4, then next session 100x3,3,2... not happy. had 100 bagged but fucked rest on last set.
Deadlift- 167x1x5, 170x2.. second wo mental failure

weight: 105.1kg (normal attire, pre w). prob 104 raw or something. Don't have accurate home scales, can't get a raw reading.






Squats- 90kgx5x3
Press- 47.5kgx3x5
Deadlift- 100kgx1x5
Weighted Situps- 12.5kgx3x8

[GripAU]

Squats- 92.5kgx3x5
Bench- 75kgx3x5
Pull ups- BW (-12kg)- 9,6,4
Dips- BW (+12kg)- 8,6 4

Weighed in @ 95.2kg.

Edit: Have removed dips. No point when pressing 3x/w.

[GripAU]

Squats-95kgx3x5
Press- 50kgx3x5
Chin ups- BW x 8,6,3
Weighted situps- 15kg x 8,8,8

[GripAU]

Squats- 100kgx3x5
Bench- 80kgx3x5
Deadlift- 110kgx1x5
Weighted Situps- 5kgx1x8, 7.5kgx1x8.

[GripAU]

Squats- 105kgx3x5
Press- 52.5kgx3x5
Barbell Rows- 70kgx3x5
Weighted Situps (Decline Bench)- 10kgx3x8

[GripAU]

Caught a cold.

[aussieluke]

Hey mate, bummer about the cold. Just eat as much as you can possibly get in your face to try and get through it!

I missed yesterdays workout - moved house and had no time or energy left for the gym. Going to have to wait til Monday now. Will eat as much as I can and hope I still have the strength to add 2.5kg to my squat on Monday.

...really hoping to nail 115kg!

[GripAU]

weight is 96.1kg.

Squats- 107.5kgx3x5

Bench- 82.5kgx1x5
82.5kgx1x3 - mental
82.5kgx1x4 - rest ++

Deadlifts- 120kgx1x5
Weighted situps- 7.5kgx2x8

[GripAU]

Weight- 97.9kg..

Squat- 110kgx3x5
press -55kgx3x5
Barbell Row 72.5x3x5 . - I have PC down- starts next light pull day!!