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Thread: Mas43's SS Log

  1. #1
    Join Date
    May 2010
    Posts
    2

    Smile Mas43's SS Log

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    Ok so I originally was posting this log on BB.com and nobody really comments or gives encouragement so i figured this would be a far better place to record my workouts, anyway...

    Goals to meet
    Squat 120kg/260lbs x 5
    Bench 100kg/220lbs x 5
    Dead 160kg/350lbs x 5

    Log so far...

    Monday 10th May

    Weight: 83kg

    Squat
    Warm Up
    15 x 20kg
    5 x 50kg
    3 x 60kg


    Work Sets
    5 x 70kg, 90sec rest
    5 x 70kg, 90sec rest
    5 x 70kg



    Bench
    Warm Up
    10 x 20kg
    8 x 40kg


    Work Sets
    5 x 60kg, 90 secs rest
    5 x 60kg, 90 secs rest
    5 x 60kg


    Chin Ups (Hoping to see these improve as i suck at them)
    5 x BW
    4 x BW
    4 x BW


    Notes
    Session took around 45mins, felt pretty good after it, focused a lot on form, maybe take some videos next session.



    Wednesday 12th May

    Squat
    Warm Up
    15 x 20kg
    5 x 50kg
    3 x 60kg


    Work Sets
    5 x 75kg, 90sec rest
    5 x 75kg, 90sec rest
    5 x 75kg



    OH Press (From Floor)
    Warm Up
    12 x 15kg

    Work Sets
    5 x 40kg, 90 secs rest
    5 x 40kg, 90 secs rest
    5 x 40kg


    Deadlift
    5 x 100kg

    Notes
    Another good session, squat form was a bit off due to the fact ive not slept much this week and my legs were sore from the last session. Deadlift fealt really light but im goin to stick with 5kg increases per session.



    Monday 17th May

    Squat
    Warm Up
    15 x 20kg
    5 x 50kg
    3 x 60kg


    Work Sets
    5 x 80kg, 90sec rest
    5 x 80kg, 90sec rest
    5 x 80kg



    Bench
    Warm Up
    10 x 20kg
    8 x 40kg


    Work Sets
    5 x 62.5kg, 90 secs rest
    5 x 62.5kg, 90 secs rest
    5 x 62.5kg


    Pull Ups
    6 x BW
    5 x BW
    4 x BW


    Notes
    Session took around 40mins, Squats were sore as i bashed my knee yesterday, powered through it though!



    Wednesday 20th May

    Squat
    Warm Up
    15 x 20kg
    5 x 50kg
    3 x 60kg


    Work Sets
    5 x 85kg, 90sec rest
    5 x 85kg, 90sec rest
    5 x 85kg



    OH Press (From Floor)
    Warm Up
    12 x 15kg

    Work Sets
    5 x 42.5kg, 90 secs rest
    5 x 42.5kg, 90 secs rest
    5 x 42.5kg


    Deadlift
    5 x 105kg

    Notes
    Got a bit of back pain on first work set of squats but it sorted itself out, feels like i may stall soon on OH Press but we shall see! Gonna try and power through!



    Friday 22nd May

    Squat
    Warm Up
    15 x 20kg
    5 x 50kg
    3 x 60kg


    Work Sets
    5 x 90kg, 90sec rest
    5 x 90kg, 90sec rest
    5 x 90kg



    Bench
    Warm Up
    10 x 20kg
    8 x 40kg


    Work Sets
    5 x 65kg, 90 secs rest
    5 x 65kg, 90 secs rest
    5 x 65kg


    Chin Ups
    7 x BW
    4 x BW
    5 x BW


    Notes
    Good sesh looking forward to getting my squats into the triple figures



    Monday 24th May

    Squat
    Warm Up
    15 x 20kg
    5 x 50kg
    3 x 60kg


    Work Sets
    5 x 95kg, 90sec rest
    5 x 95kg, 90sec rest
    5 x 95kg



    OH Press (From Floor)
    Warm Up
    12 x 15kg

    Work Sets
    5 x 45kg, 90 secs rest
    5 x 45kg, 90 secs rest
    5 x 45kg


    Deadlift
    5 x 110kg

    Notes
    Good session, only took 35mins! Deadlift fealt light, starting to strugle on squats a bit.
    Last edited by mas43; 05-26-2010 at 06:02 AM.

  2. #2
    Join Date
    May 2010
    Posts
    2

    Default

    Wednesday 26th May

    Squat
    Warm Up
    15 x 20kg
    5 x 50kg
    3 x 60kg


    Work Sets PB
    5 x 100kg, 90sec rest
    5 x 100kg, 90sec rest
    5 x 100kg



    Bench
    Warm Up
    10 x 20kg
    8 x 40kg


    Work Sets
    5 x 67.5kg, 90 secs rest
    5 x 67.5kg, 90 secs rest
    5 x 67.5kg


    Pull Ups
    6 x BW
    5 x BW
    4 x BW


    Notes
    PB on squats, lower back felt really tight afterwards, bench was easier than expected, pullups still suck
    Last edited by mas43; 05-28-2010 at 08:09 AM.

  3. #3
    Join Date
    May 2010
    Location
    Leeds / Liverpool UK
    Posts
    64

    Default

    Its a great feeling to finally get through work sessions of 100kg on squats. Good work and the next 50kg will go up easy.

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