Getting back into lifting log.

[Hughsey1995]

Push 21/1

Incline barbell press
60kg x6
75kg x5
85kg x4
92.5kg X1
95kg X1
97.5kg X1 PB (I think?)
90kg X1

Strict overhead press
60kg x3
70kg x3
75kg x2
80kg X1
82.5kg x0

Push press
60kg x3
70kg x3
80kg x3
85kg x1
90kg X1 PB

Close grip bench press
50kg x8
70kg x8
85kg x5
90kg x4 PB(Again- not sure, but think so)

Back hyperextensions
BW x10
BW+15kg x10
BW+20kg x10
BW+20kg x10
BW+35kg x5

Face pulls
70lbs x10
90lbs x10
110lbs x10
130lbs x8

Seated row (pad 7 seat 4)
60kg x10
80kg X10
90kg x10

Good workout, overhead pressing feeling strong, hoping to get to 100kg push press in the coming weeks. 90kg felt fairly good. Was surprised to hit it, as the initial push wasnt great, and bar froze half way up, but triceps managed to lock it out. Did some heavier back extensions, and through in a few rows, as like to have some balance in my push workouts and to hit the rear delts/traps a bit.

[Hughsey1995]

Legs 22/01

Squats
60kg x8
90kg x5
105kg x5
117.5kg x5
132.5kg x3. Rep PR
137.5kg X1
142.5kg x1 Equal to my PB before christmas. Was fairly comfortable so expect to be able to get 145kg if I'm feeling good next leg workout.

Front squats
60kg x8
80kg x5
90kg x3.

Leg press
160kg x8
210kg x8
265kg x8
285kg x6 PR
305kg x3 PR

Back hyperextensions
BW x20
BW x20

Lying leg curls
45kg x8
45kg x8

[Hughsey1995]

Upper body 24/01

Close grip bench press
60kg x8
80kg x5
90kg x4
100kg x2 PB
102.5kg X1.5 PB - think I would have got the second rep, but spotter saw I was really grinding it out and touched the bar

Paused bench press
60kg x6
70kg x6
80kg x4
85kg x3

Dumbbell standing shoulder press
26kg x5
30kg x5
One arm 34kg x4 push
One arm 38kg X1 push
One arm push - 42kg X1 right x1. PB Left x0. Couldn't lock out

Tricep pushdowns
70lbs x10
90lbs x10
110lbs x10
130lbs x6

Read delt fly
52kg x8
52kg x8
59kg x8
66kg x6

Back extensions
BW x25
BW x21

Good workout, wanted to start with close grip bench as realised previously how strong it feels, and wondered where my max would be in comparison to regular bench. Think potentially 105kg my max on CG. Wanted to do some paused benching as hoping that will help to bring up my regular bench, which has stalled a bit, albeit I've been neglecting it. Wanted to do some dumbbell presses, as been focused on barbell presses recently. Felt fairly strong, and achieved a new best on one arm dumbbell clean and push press with my right hand, but couldnt lock the weight out on my left, triceps were pretty shot.

[Hughsey1995]

Was meant to be doing deadlifts today, but for some reason deadlifts have been flaring up existing lower back injury so left them again and hit some legs instead. Plan to do deadlifts and some back training on the 28th with my training partner.

Legs 25/1

Squats
60kg x8
90kg x5
110kg x5
130kg x2
135kg x2
140kg X1

Could have gone heavier, but decided instead to work on some front squats.

Front squats
60kg x 10
85kg x5
95kg x3. Rep PR

Felt pretty strong on these. Previous heaviest 1 rep is 100kg, plan to focus on front squats next leg workout and not do any back squats. I want hit a new 1RM, either 102.5kg or 105kg depending on how I feel.

Leg press
165kg x8
235kg x8
265kg x8
315kg x3 PR

Seated calf raises
30kg x10
50kg x12
70kg x12
80kg x15
80kg x8
30kg x50

Prone leg curl
50kg x12
56kg x8

[Hughsey1995]

Bench 27/1

Flat barbell Bench press
60kg x8
80kg x5
90kg x5
100kg x2
105kg X1
107.5kg X1
110kg X1. Joint PR

Having previously realised how strong my close grip bench is, and having watched some Mark Bell benching vids, I decided I needed to change up my technique. I've always thought the wider the grip, the stronger my bench would be, but after hitting 110kg on one workout back in late Nov/early Dec, my bench has stalled and gone backwards a bit and I was struggling to get 105kg. Today, I brought my grip width right in, inside the rings, brought my feet in under my knees, ensuring my knees were lower than my hips, and tucked my arms into my sides as I went down. Aside from feeling quite unstable, presumably as the technique was quite different to what I was used to, I felt really strong on all my sets, and managed 110kg fairly comfortably. I'm hoping this adjustment is what I need to start hitting bench press PRs again, and am hoping to achieve a new max, at 112.5kg, next time I bench press.

Incline bench press
50kg x8
70kg x5
80kg x3

Wasn't feeling these today, and without a spot I moved on without really getting anywhere.

Paused wide grip bench press
60kg x8
60kg x8
60kg x8

Dont want to completely neglect my chest, and wide grip bench, so threw in some wide grip paused bench (3 second pause). Was without a spot, so didnt go too heavy, but liked the higher reps, and will look to add a little weight, gradually to this.

Close grip bench press
60kg x8
75kg x5
85kg x3

Seated row
80kg x8
90kg x8
102.5kg x8
120kg x8
130kg x5

Quite like throwing in a little lat work after I train chest, so did a few seated rows. Felt very strong, but didn't push it too much, as plan to do back tomorrow.

Overall, pleasing workout.

[Hughsey1995]

Back and bench 28/1

Bench press
100kg x3
110kg X1
112.5kg X1. PB

Told my workout partner I'd show him through the changes to my technique, so quickly did some bench at the start of this workout. Benched yesterday, so wasn't expecting too much, but in the end felt very strong, and hit a new max fairly comfortably. Very pleased.

Wanted to train back today, but my lower back had been hurting since yesterday night. Started off with seated rows, as can do those without hurting my back. Felt fairly strong, and back was feeling ok, so decided to do some deadlifts. Didn't have my belt, or any chalk, and haven't deadlifted heavy for a few weeks, so didn't get up to my max, but felt fairly good.

Seated row
80kg x8
110kg x8
130kg x8
132.5kg x6
80kg x15

Deadlift
70kg x8
70kg x8
100kg x5
120kg x5
130kg x4
140kg x2
150kg X1

[Hughsey1995]

Back and Biceps 31/1

Deadlifts
70kg x5
100kg x5
120kg x5
142.5kg x2
152.5kg X1
157.5kg x1
80kg x20

Deadlifts not feeling too bad today. Wanted to get 152.5kg as progression from Thursday, but it went up fairly easy, and so added 5kg and managed to get it reasonably comfortably. 5kg off previous PB now which is good.

Barbell rows
50kg x10
70kg x10
80kg x6
80kg x6

Straight arm pull downs
70lbs x8
90lbs x10
110lbs x12
130lbs x4

Back extensions
BW+15 x10
+20kg x10
+20kg x10

Overhead shrugs
45kg x15
60kg x15
65kg x15
65kg x10

Hammer curls
16kg x8
18kg x8
20kg x5

Dumbbell curls
12kg x8
16kg x5
16kg x5

[Hughsey1995]

Push A 31/1

Barbell bench press
60kg x8
80kg x6
100kg x3
102.5kg x4 REP PR
110kg x2????????

Pleased with the 102.5kg set, and probably could have got a 5th rep, but saved myself for a heavier set. I was training on my own today, and so asked a random for a spot on the 110kg set. Unfortunately they didn't understand that I wanted to get a rep or two on my own, and kept there hands on the bar the whole time, so not really counting this set. Definitely had the first rep on my own, no idea about the second. We'll try it again, or heavier, with a better spot next time.

Dumbbell Standing Press (two arm)
28kg x5
32kg x4
36kg x2 (One arm - slight push)

Push Press
60kg x5
70kg x5
80kg x2
85kg X1

Wide grip paused bench
70kg x6
70kg x6
70kg x6

Face pulls
70lbs x10
90lbs X10
110lbs x10
130lbs x8

Tricep pushdowns
90lbs x8
110lbs x8
130lbs x8

Reverse pushdowns
70lbs x8
90lbs x8
110lbs x6
110lbs x6

[Hughsey1995]

Legs B 1/2

Front squats
60kg x6
80kg x5
95kg x4. Rep PR
105kg x2. PR
110kg x2. PR
112.5kg X1. PR
60kg x8

As far as I can remember, I've not been above 102.5kg on front squats before, and it's been a while since I've focused a workout on them, so there was plenty of room to set some PBs today. I also switched from a cross armed grip to a cleaned grip using straps, which felt much more solid. Very Pleased with how these went.

Sumo deadlift
70kg x8
90kg x8

Rippppp. My shorts, which are quit old and battered, tore pretty badly as I did the 90kg set. Annoyingly I was feeling strong and looking forward to seeing what I could do. Not 'alpha' enough to continue training anyway, I stopped my leg workout there, and just finished with some farmers walks.

Farmers walks with Dumbbells
38kg x 20m
38kg x40m
38kg x40m
38kg x40m strapped

New heaviest weight. Don't plan to go over 40m much in terms of distance, definitely could be going heavier as things stand. Want to build up to the 60kg Dumbbells for 20m, could probably do around 44-48kg over that distance currently.

[Hughsey1995]

12 weeks or so now since I started uni and began lifting properly again. just been trying to gauge where I'm at, some progress made in getting my strength up. Hope to join the 1000lb club in 2016, whether achievable not sure, but we will see.

September 22nd
Deadlift: 130kg
Bench Press: 90kg
Squat: 110kg
Total: 330kg (727lbs)
Overhead press: 75kg

Today (12 December)
Deadlift: 155kg
Bench press: 110kg
Squat: 125kg
Total: 390kg (860lbs)
Overhead press: 85kg

Summary Update: 2nd February

Deadlift: 162.5kg
Bench press: 112.5kg
Squat: 142.5kg
Total: 417.5kg (918.5lbs)

Some progress made, but interrupted by Christmas, exams and illness. Now feeling in a good position to set some new personal bests in the next few weeks.

Failing any further setbacks, by 31st March (7.5 weeks) I'd like to be hitting:

Deadlift: 172.5kg
Bench: 117.5kg
Squat: 150kg
Total: 440kg (968lbs)

Which would put me nice and close to my achieving a goal of mine, the 1000lb club.

[Hughsey1995]

Back bis B 3/1

Deadlifts
70kg x5
100kg x5
125kg x5
145kg x2
130kg x5

Little disappointed with this, 145kg for 2 felt really tough and lower back felt pretty sore. Dropped to 130kg and got 5, which felt like a better set.

Seated rows
80kg x8
110kg x8
130kg x8
130kg x6

Barbell shrugs
60kg x10
80kg x8
100kg x8
110kg x8
90kg X12
60kg x15

Back extensions
BWx12
+15kg x12
+15kg x8

Barbell curls
30kg x8
35kg x8
40kg x4

Farmers walks
42kg x20m strapped
42kg x. 4 lengths No straps
42kg x4 lengths No straps
42kg x3.5 lengths. No straps

[Hughsey1995]

Push B 4/2

Barbell bench press
60kg x10
90kg x5
100kg x4
105kg x3
110kg X1
Wide grip 100kg x2

Strict barbell press
40kg x8
60kg x5
75kg x2
75kg x2
75kg x2
75kg X1
60kg x6
60kg x4

Lateral raises
12kg x6
12kg x5
8kg x12
8kg x8

Front raises
20kg plate x6
20kg plate x8

Rear delt fly machine
52kg x8
59kg x8
66kg x8
66kg x8

Back extensions
BW x10
BW x10
BW x12
BW x12

Deadlifts
70kg x8
90kg x5
110kg x5
130kg x4
140kg x4
150kg x3
162.5kg X1
110kg x10

Obviously hadn't planned to deadlift today, as did them yesterday. However I was talking to the two strongest guys who go to my gym, who said I should work in with them today when I said I was struggling with them. Decided it was probably too good an opportunity to miss so did some deadlifts at the end of the workout. They said my technique looked fine and gave me a couple of pointers. I'm hoping this is the push I need to start adding weight to my deadlift again, certainly felt a lot more solid than yesterday.

[Hughsey1995]

Legs 6/2

Front squats
60kg x5
80kg x5
100kg x3
107.5kg x2

Back squat
60kg x8
80kg x5
100kg x5
120kg x3
130kg X1

Sumo deadlift
70kg x5
90kg x5
110kg x5

Due to some personal stuff, Felt really tired and demotivated going into the gym today, and think my workout reflected that. Front squats felt fairly strong, but just didn't have the motivation to really push it. Again the back squats felt ok after, but got to 130kg and really should have either pushed for at least another rep, or gone heavier after, but just left it there. Cut sumo's short and went home.

[Hughsey1995]

Upper Body A 7/2

Barbell bench press
60kg x8
80kg x6
100kg X1
105kg X1
110kg X1
115kg X1. PB

New heaviest weight on bench, went up pretty comfortably so really pleased with that. Think could go for 117.5kg next workout, but trying to get out of the habit of training loads of singles, so will look to do slightly lower weight on next couple of workouts and for more reps.

Strict dumbbell press
24kg x6
28kg x5
32kg x5
34kg x3

This felt pretty strong, happy with how these went.

Push press
60kg x5
80kg x3
90kg X1 Joint PR
92.5kg x0

90kg went up really quickly, suprisingly so. Wanted to try 92.5kg, as think I should be able to get it, but unfortunately training partner left 5kg off one side of the bar, and I hadn't realised, so went to do the rep, had to reset and then try again, and it threw me off. Will go for 92.5kg next time and expect to hit it.

Wide grip paused bench press
60kg x6
80kg x5
Narrow 80kg x6
Narrow 85kg x4

Machine rear delt flies
52kg x6
66kg x8
73kg x6

[Hughsey1995]

Back bis A 8/2

Deadlifts
70kg x6
90kg x6
110kg x5
130kg x5
147.5kg x5. REP PR
155kg x3 REP PR
165kg X1. PR
110kg x10. 20 seconds rest then x3. 20 seconds rest then x3

Couldn't be much happier with how these deadlifts went, felt super strong. Used chalk for the first time today, which really helped my grip and gave me some added confidence. Previous heaviest 5 rep weight that I've done was 140kg, on 14th December 2015, and heaviest 3 rep weight was 147.5kg on 9th December, so pleased with the progress to my 3 and 5 rep maxes, both of which were relatively comfortable. Hadn't planned on doing a new 1 rep max, but given the progress on the previous sets, I decided to go for it. I got the rep, but lacked some explosiveness. Pleased to have hit it, but think it should have gone better and I would like to think I could go heavier.


Barbell rows
50kg x8
65kg x10
80kg x6
80kg x5
80kg x5

Straight Arm Pulldowns
32kg x8
46kg x8
54kg x6
36kg x15. Wide grip
36kg x.12 Underhand grip

Back extensions
BW x10
BW+10kg X10
BW +15kg x10
+25kg x8
+25kg x8

Lunge machine shrugs
20kg x10
50kg x15
100kg x12
130kg x12
170kg x8

Ez bar curls
30kg x10
30kg x 21s (only 3 full reps)
30kg x8

Overall really pleased with how this workout went, deadlifts felt solid, as did all the following accessory work. Lower back is feeling good. Feels like we're making progress.

[Hughsey1995]

Upper body push 10/2

Barbell bench press
70kg x8
90kg x5
105kg x2
112.5kg X1
117.5kg X1. PB
120kg X1 PB

Wow, extremely pleased with this, 5kg added to my max, and a nice milestone to hit. Bench feeling very good since working on my technique.

Standing overhead press
60kg x5
75kg x3
80kg x2
90kg X1 Push
95kg X1. Push PR
100kg x0

Strict press felt really good, as did the push press. 95kg a 5kg addition to my previous heaviest push press. Tried 100kg, but was daft to think it might happen, was nowhere near hitting it.

Rope pushdowns
80lbs x12
90lbs x12
100lbs x12
110lbs x8

Face pulls
80lbs x12
100lbs x12
110lbs x20
130lbs x12

Barbell rows
70kg x8
70kg x8
80kg x8
40kg x20

[Hughsey1995]

Legs 11/2

Back squat
20kg x12
60kg x8
90kg x6
110kg x5
125kg x5 Rep PR?
135kg x3. Rep PR
142.5kg X1. Joint PR

Very happy with these, technique and depth felt really solid, and I hit a new 3 rep max, and I think, a new 5 rep max. 142.5 was equal to my previous one rep max, but it felt pretty comfortable, so I'm confident that I could go 2.5-5kg heavier as things stand.

Front squat
60kg x5
80kg x5
90kg x5
100kg x3
60kg x12

Again, these felt really good, didn't go as heavy as in previous workouts where I focused purely on front squats, but technique and depth felt solid, and my leg and core activation felt very good.

Leg press
165kg x10
215kg x8
265kg x8
305kg x8

Calf presses
86kg x12
113kg x12
140kg x8

Prone leg curls
41kg x8
50kg x8
56kg x8

Excellent workout.

[Hughsey1995]

Back bis 13/2

Deadlifts
70kg x8
90kg x6
110kg x5
130kg x5
150kg x5. Rep PR
157.5kg x3 Rep PR
157.5kg X1
150kg x3

Seated row
80kg x10
110kg x8. One arm at a time
120kg x8. One arm
130kg x8. One arm
135kg x5. One arm

Lunge machine shrugs
50kg x10
90kg x8
110kg x4

Overhead shrugs
40kg x12
50kg x12
60kg x12
70kg x12
75kg x12

Hammer curls
12kg x8
14kg x8
16kg x8
18kg x6

Farmers walks (no straps, using chalk)
46kg x4 lengths
46kg x4 lengths
46kg x4 lengths
46kg x3 lengths

Wide grip Lat Pulldowns
52kg x8
66kg x6
75kg x4
59kg x10 +4 assisted

[Hughsey1995]

Upper body Push 14/2

Overhead press
60kg x5
70kg x3
75kg x3
82.5kg x2 Rep PR
85kg X1
40kg x22

Incline bench press
50kg x8
60kg x6
70kg x5
80kg x5
85kg x2

Close grip bench
60kg x8
75kg x5
85kg x5
92.5kg x3

Incline dumbbell bench press
30kg x6
34kg x6
38kg x3

Bent over rear delt flies
6kg x10
8kg x10
8kg x12
8kg x15

Tricep pushdowns. Over under mix
32kg x6 under x6 over
41kg x6 under x6 over
50kg x6 under x6 over
59kg x10 under
68kg x6 under x4 over

[Hughsey1995]

Legs 16/2

Back squats
40kg x12
70kg x6
90kg x6
110kg x5
130kg x3
137.5kg x1

Was not feeling squats at all, planned to aim for 2 reps of 137.5, ended up going for a second rep and got stuck and had to ditch the bar. Never ditched the bar on a back squat before, but had the cage set up properly so went ok.

Push press
50kg x5. Strict
70kg x4 strict +1 push
80kg x3
90kg x2 Rep PR
97.5kg x0
90kg X1
90kg X1

After the poor back squats, wanted to through something else in before continuing legs so did a few push presses. Felt pretty strong.

Front squats
60kg x5
90kg x5
102.5kg x2

Sumo deadlift
70kg x8
90kg x5
110kg x5
125kg x5
135kg x2
140kg x0

Not done much sumo deadlifts in the past, going to introduce them occasionally as something different to work on. Would normally move on to leg presses, hamstring raises etc at this point, but was not feeling good about the workout so left it there.

[Hughsey1995]

Chest tris 17/2

Bench press
50kg x12
80kg x6
95kg x5
105kg x3
112.5kg x2 REP PR?
115kg X1
95kg x5
90kg x5
40kg x30. Explosive half reps- bottom half
40kg x30 bottom half- half reps

Bench not feeling too bad. 112 for 2 felt good, 115 a bit of a struggle, so didnt go any heavier. 95kg and 90kg for 5 felt like good sets, and then really dropped the weight and did some high rep stuff, just focused on explosiveness, pausing on the chest and pushing up half way.

Close grip bench press
50kg x8
70kg x8

Rope pushdowns
80lbs x8
90lbs x12
100lbs x8

Tricep underhand pushdowns
80lbs x8
100lbs x8
120lbs x8
140lbs x5

Converging chest press
45kg x8
59kg x8
73kg x5
79kg x5

A machine I've never used before, didn't feel too much chest activation, but felt like a good movement for power.

Incline dumbbell bench press
34kg x5
34kg x4
26kg x8
26kg x10. & x9 Half reps- Bottom half chest focus

[Hughsey1995]

Back bis 18/2

Deadlifts
60kg x8
110kg x5
130kg x5
145kg x5
152.5kg x5 Rep PR
160kg x2. Rep PR

Pretty pleasing deadlift session. Did full reset on each rep, unlike the previous workout where I had done touch and go. And managed to achieve a new 5 rep max and hit 160 for 2. May go for a new 1 rep max attempt soon, currently 165kg, but very confident I can go heavier than that.

Matrix converging lat pulldown
36kg x8
45kg x8
59kg x6
59kg x8

Dumbbell shrugs
30kg x8
38kg x8
44kg x8
48kg x8
60kg x8

Seated row
70kg x8
100kg x8
120kg x8
130kg x8
130kg x8

Rear delt fly machine
52kg x12
66kg x8
66kg x8

Dumbbell curls
18kg x10
18kg x8
18kg x6

Preacher curl machine
41kg x6
36kg x8
36kg x8

Farmers walks with dumbbells
48kg x3.5 lengths
48kg x2.75 lengths
48kg x2 lengths

The 48kg dumbbells a new heaviest weight for me for farmers walks. Had hoped to get at least one set of 4 lengths, each length 5-7 metres at a guess, but overall pretty pleasing.

[Hughsey1995]

Overhead press
Both racks were in use and the people had just started and in big groups so decided I'd do overhead presses off the ground, cleaning the bar up to starting position. My clean could really do with some work, and my elbow is hurting a bit after this, but it felt like a really strong way to do the lift.
60kg x5
70kg x3
75kg x3
80kg x2
85kg X1
87.5kg X1. Strict Press PB
90kg x0.

Shouldn't have bothered with the 90kg attempt, just felt like a nice round number to strice for. If I hadn't done so many build up sets it might have happened, so may try it when freshers at some point in the next few weeks.

Push press
From rack as normal
70kg X1
75kg X1
80kg X1
87.5kg X1
92.5kg X1
97.5kg x0

Push press felt strong on all the build up sets but for some reason, despite strict press feeling strong at the moment, I just don't seem to be able to get above 95kg push press. Need to look more closely at my technique I think and where I'm falling short.

One arm dumbbell clean and push press
28kg X1
34kg X1
38kg X1
42kg X1
44kg X1 PB but only achieved on right arm, couldn't lock out left

Strict dumbbell standing press
28kg x6

Strict dumbbell seated press
34kg x4

Thought I'd do some strict dumbbell press, but after doing one set of standing press, I decided I wanted to try seated for a change. Stupidly went straight to 34kg dumbbells, it was a real struggle just to do 4, and I thought **** it and left it there.

Close grip bench press
60kg x6
75kg x6
85kg x5
95kg x5
100kg x3
60kg x15 Half reps, bottom half
60kg x19 half reps bottom half

Machine rear delt flies
52kg x8
66kg x8
66kg x8
75kg x5

Tricep pushdowns overhand
41kg x12
50kg x12
59kg x8

Tricep pushdowns underhand
41kg x12
54kg x 8
54kg x8

Bent over dumbbell reverse flies
12kg x8
12kg x10
12kg x8

[Hughsey1995]

Neglected to log my workouts for the last couple of weeks. Had some lower back issues last week, which stopped me doing much heavy compound lifts, and hurt my shoulder this week playing football, so can only really do squats and deadlifts at the moment, which isn't a terrible thing. Last couple of workouts:

March 11th
Deadlifts
80kg x6
100kg x5
120kg x5
140kg x5
150kg X1
150kgx5
155kg x5. Rep PR

Prone leg curl
41kg x10
47kg x8
47kg x8
47kg x8


March 12th
Squats
60kg x8
80kg x5
100kg x5
120kg x5
120kg x3
120kg x3
120kg x3
120kg x3

Sumo deadlift
70kg x6
100kg x5
115kg x5
130kg x3
142.5kg X1. PB
145kg X1. PB

Bike
20 minutes 10.3km Level 8 210 calories