M/46/5'5/147

[Andy Maddison]

It should say Thursday 14/9/17 but I don't have the option to edit my post.

[Andy Maddison]

Been away from the gym for 12 days due to vacation, days out, etc. I was happy for the time off to be honest - felt I needed some rest and to get over some injuries. Now I'm back and ready to go!

Joined SSOC on Monday and did my test workout Tuesday night. Sent the videos off to my coach Brent Carter.

Tue 26/9/17

Squat
100x5 (220)

Press
40x5 (88)

Bench
65x5 (143)

Deadlift
100x5 (220)


Bodyweight ~170lbs

[Andy Maddison]

Thu 28/9/17

A second test workout for SSOC as I didn't go heavy enough previously

Squat
115x5 (253)

Press
42.5x5 (94)

Deadlift
110x5 (242)

Chins
5,4,3,3

Sun 1/10/17

Squat
110x5x3 (242)
Deloaded in an effort to correct form

Bench
75x5 (165)
SSOC test set

Deadlift
112.5x5 (248)

Tue 3/10/17

Squat
105x5x3 (231)
Deloaded in an effort to correct form

Press
43.5x5x3 (96)

Deadlift
115x5 (253)

Thu 5/10/17

Squat (Tempo 3-2-0)
107.5x5x3 (237)
Still trying to get my form somewhere near good

Bench
76.5x5x3 (168)

Deadlift
117.5x3 (259)
Aborted after 3rd due to unpleasant twinge in lower back.

Chins
5,5,4,4

Bodyweight 170lbs

[Andy Maddison]

Sun 8/10/17

Squat (Tempo 3-2-0)
95x5x3 (209)

Press
44.5x5x3 (98)

Deadlift
117.5x3 (259)
Aborted again after 3rd rep due to back pain at top of movement.

Chins
6,5,4,4

Tue 10/10/17

Squat
Warmed up to 90x2 but didn't do worksets as lower back and right hip hurting.

Bench
78x5x3 (172)

Barbell row
50x5 (110)

Thu 12/10/17

Squat
My coach programmed light-high rep sets for my back/hip injury.
Did 20x20, 40x20, 50x20.
Totally wrecked me. Could not hardly stand straight / bend over / walk afterwards. In pain all night - had trouble sleeping. Also still painful next day.
Had to abort rest of workout but just about managed to do press and chins the next day.

Fri 13/10/17

Press
45.4x5x3 (100)

Chins
6,6,5,4

Sun 15/10/17

Bench
79.5x5x3 (175)

Chins
6,6,5,5
Elbows very sore on insides - probably not a good idea to only have 2 days recovery before chinning again. I've had golfers elbow earlier this year - don't want it again.


Bodyweight 77.6 (171)

[Andy Maddison]

Tue 17/10/17

Press
46.5x5x3 (102)

Deadlift
60x20 (132)

Thu 19/10/17

Bench
81x5x3 (178)

Row
75x5 (165)

Squat
20x20 (44)
40x20 (88)
50x20 (110)

Sat 21/10/17

Press
47.5x5x3 (105)

Squat
20x20 (44)
40x20 (88)
50x20 (110)
60x5x2 (132)

Deadlift
60x20 (132)

Mon 23/10/17

Bench
82.5x5x3 (182)

Squat
65x5 (143)
70x5 (154)
75x5 (165)

Row
75x5x3 (165)


Bodyweight 78.5 (173)

[Andy Maddison]

Thu 26/10/17

Press
48.5x5x3 (107)

Squat
75x5 (165)
80x5 (176)
85x5 (187)

Deadlift
70x15 (154)

Assisted Tempo Chins
3x5

Sun 29/10/17

Bench
84x5x3 (185)

Squat
85x5 (187)
90x5 (198)
95x5 (209)

Row
77.5x5x3 (171)


Bodyweight 78.8 (173)

[Andy Maddison]

Tue 31/10/17

Squat
95x5x3 (209)

Press
49.5x5x3 (109)

Deadlift
80x10 (176)

Assisted negative chins
3x5

Thu 2/11/17

Squat
97.5x5x3 (215)

Bench
85.5x5x3 (188)

Row
80x5x3 (176)

Sun 5/11/17

Squat
100x5x3 (220)

Press
50.5x4,3,3 (111)

Deadlift
85x5 (187)

Negative chins
3x5

Been struggling with correct form on press for a while although this is first failure. Coach wants me to do press 1.0 next time.

Tue 7/11/17

Squat
102.5x5x3 (226)

Bench
87x5x3 (191)

Row
82.5x5x3 (182)

Thu 9/11/17

Squat
105x5x3 (231)

Press 1.0
45x5 (99)

Deadlift
90x5 (198)

Negative chins
3x5


Bodyweight 79 (174)

[Andy Maddison]

Sun 9/11/17

Squat
107.5x5x3 (237)

Bench
88.5x5x3 (195)

Row
85x5x3 (187)

Tue 14/11/17

Squat
110x5x3 (242)

Press 1.0
46x5x3 (101)

Deadlift
100x5 (220)

Negative chins
3x5

Thu 16/11/17

Squat
112.5x5x3 (248)

Bench
90x5x3 (198)

Row
87.5x5x3 (193)


Bodyweight 80 (176)

[Andy Maddison]

Sat 18/11/17

Squat
115x5x3 (253)

Press 1.0
47x5x3 (103)

Deadlift
105x5 (231)

Mon 20/11/17

Squat
117.5x5x3 (259)

Bench
91.5x5x3 (201)

Row
90x5x3 (198)

Thu 23/11/17

Squat
120x5x3 (264)

Press 1.0
48x5x3 (106)

Deadlift
110x5 (242)


Bodyweight 80.5 (177)

[Andy Maddison]

Sun 26/11/17

Squat
122.5x5x3 (270)

Bench
93x4,5,5 (205)
I was getting the 5th rep but the spotter decided to touch the bar even though I had given clear instructions.

Row
92.5x5x3 (204)

Tue 28/11/17

Squat
125x5x3 (275)

Press 1.0
49x5x3 (108)

Deadlift
115x5 (253)


Bodyweight 81 (178)