Sup, just gonna log my training before next years meet so I have something to reflect upon when my numbers dwindle away as I get older.
Current maxes:
Squat: 215kg
Bench: 130kg
Deadlift: 270kg
Bodyweight: 96kg (compete at 90kg)
First is first, here is todays session.
Bench - Volume Day
20kg * 25
60kg * 10
75kg * 8
90kg * 6
100kg * 5
105kg * 4
105kg * 4
105kg * 4
120kg * 1 (long pause)
130kg * 1 (touch and go/easy)
100kg * 10
110kg * 5
Close Grip Bench Press
100kg * 5
100kg * 5
100kg * 5
Chest Fly - 3x12 at 50kg
Tricep Extensions 3x12 at 60kg
Hammer Curls 3x12 at 20kg
Decent session, volume destroyed me.
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Thread: Medicore Training Log
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12-01-2014, 12:53 PM #1
- Join Date: Jan 2014
- Location: United Kingdom (Great Britain)
- Age: 30
- Posts: 446
- Rep Power: 1480
Medicore Training Log
Single Lift
Aug 2015 Meet 1 99.9kg - 265kg Deadlift
Nov 2015 Meet 2 99.0kg - 300kg Deadlift
Full Power
April 2014 Meet 1 88.6kg Bodyweight - 170kg Squat / 105kg Bench / 230kg Deadlift - 505kg Total
May 2015 Meet 2 97.7kg Bodyweight - 215kg Squat / 135kg Bench / 285kg Deadlift - 635kg Total
July 2015 Meet 3 96.1kg Bodyweight - 225kg Squat / 137.5kg Bench / 290kg Deadlift - 652.5kg Total
Nov 2015 Meet 4 99.0kg Bodyweight - 235kg Squat / 150kg Bench / 292.5kg Deadlift - 677.5kg Total
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12-02-2014, 11:37 PM #2
- Join Date: Jan 2014
- Location: United Kingdom (Great Britain)
- Age: 30
- Posts: 446
- Rep Power: 1480
2nd December - Squats
60 x 5
100 x 5
140 x 3
160 x 2
180 x 4
200 x 1
60 x 10
100 x 5
140 x 1
180 x 1
200 x 1
GHR 4x25
Leg Ext 4x25Single Lift
Aug 2015 Meet 1 99.9kg - 265kg Deadlift
Nov 2015 Meet 2 99.0kg - 300kg Deadlift
Full Power
April 2014 Meet 1 88.6kg Bodyweight - 170kg Squat / 105kg Bench / 230kg Deadlift - 505kg Total
May 2015 Meet 2 97.7kg Bodyweight - 215kg Squat / 135kg Bench / 285kg Deadlift - 635kg Total
July 2015 Meet 3 96.1kg Bodyweight - 225kg Squat / 137.5kg Bench / 290kg Deadlift - 652.5kg Total
Nov 2015 Meet 4 99.0kg Bodyweight - 235kg Squat / 150kg Bench / 292.5kg Deadlift - 677.5kg Total
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01-05-2015, 01:55 PM #3
- Join Date: Jan 2014
- Location: United Kingdom (Great Britain)
- Age: 30
- Posts: 446
- Rep Power: 1480
My ability to keep on top of a training log is hilarious.
Squat - Sunday 4th December
Bodyweight: 96.9kg
Squats 7 sets of 2 at 180kg
Pause Squats 3 sets of 5 at 140kg
Leg Extensions 5 sets of 20 reps
Glute Ham Raise 5 sets of 20 repsSingle Lift
Aug 2015 Meet 1 99.9kg - 265kg Deadlift
Nov 2015 Meet 2 99.0kg - 300kg Deadlift
Full Power
April 2014 Meet 1 88.6kg Bodyweight - 170kg Squat / 105kg Bench / 230kg Deadlift - 505kg Total
May 2015 Meet 2 97.7kg Bodyweight - 215kg Squat / 135kg Bench / 285kg Deadlift - 635kg Total
July 2015 Meet 3 96.1kg Bodyweight - 225kg Squat / 137.5kg Bench / 290kg Deadlift - 652.5kg Total
Nov 2015 Meet 4 99.0kg Bodyweight - 235kg Squat / 150kg Bench / 292.5kg Deadlift - 677.5kg Total
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01-05-2015, 01:56 PM #4
- Join Date: Jan 2014
- Location: United Kingdom (Great Britain)
- Age: 30
- Posts: 446
- Rep Power: 1480
Monday - 5th December
Bench Day
Speed Bench - 6 sets of 3 at 85kg
Close Grip Bench Press
5 x 100kg
10 x 100kg
5 x 100kg
Chest Fly 5 sets of 20 reps
Arms(Triceps + Biceps) 5 sets of 20 repsSingle Lift
Aug 2015 Meet 1 99.9kg - 265kg Deadlift
Nov 2015 Meet 2 99.0kg - 300kg Deadlift
Full Power
April 2014 Meet 1 88.6kg Bodyweight - 170kg Squat / 105kg Bench / 230kg Deadlift - 505kg Total
May 2015 Meet 2 97.7kg Bodyweight - 215kg Squat / 135kg Bench / 285kg Deadlift - 635kg Total
July 2015 Meet 3 96.1kg Bodyweight - 225kg Squat / 137.5kg Bench / 290kg Deadlift - 652.5kg Total
Nov 2015 Meet 4 99.0kg Bodyweight - 235kg Squat / 150kg Bench / 292.5kg Deadlift - 677.5kg Total
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01-06-2015, 02:20 PM #5
- Join Date: Jan 2014
- Location: United Kingdom (Great Britain)
- Age: 30
- Posts: 446
- Rep Power: 1480
Tuesday 6th December
Deadlifts - 7 sets of 2 reps at 240kg
Stiff Legged Deficits 4x5 at 140kg
GHR 5 sets of 20 reps
Seated Row 5 sets of 20 repsSingle Lift
Aug 2015 Meet 1 99.9kg - 265kg Deadlift
Nov 2015 Meet 2 99.0kg - 300kg Deadlift
Full Power
April 2014 Meet 1 88.6kg Bodyweight - 170kg Squat / 105kg Bench / 230kg Deadlift - 505kg Total
May 2015 Meet 2 97.7kg Bodyweight - 215kg Squat / 135kg Bench / 285kg Deadlift - 635kg Total
July 2015 Meet 3 96.1kg Bodyweight - 225kg Squat / 137.5kg Bench / 290kg Deadlift - 652.5kg Total
Nov 2015 Meet 4 99.0kg Bodyweight - 235kg Squat / 150kg Bench / 292.5kg Deadlift - 677.5kg Total
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01-08-2015, 11:55 AM #6
- Join Date: Jan 2014
- Location: United Kingdom (Great Britain)
- Age: 30
- Posts: 446
- Rep Power: 1480
Thursday - 8th December
Heavy |Pause Bench Day
110kg x 2
115kg x 2
120kg x 2
115kg x 2
115kg x 2
115kg x 2
115kg x 2
100kg x 10
Standing OHP
5 sets of 10 reps at 40kg
Side laterals 5 sets of 20 reps
Arms 200 reps total (50/50 split between tris/bis)Single Lift
Aug 2015 Meet 1 99.9kg - 265kg Deadlift
Nov 2015 Meet 2 99.0kg - 300kg Deadlift
Full Power
April 2014 Meet 1 88.6kg Bodyweight - 170kg Squat / 105kg Bench / 230kg Deadlift - 505kg Total
May 2015 Meet 2 97.7kg Bodyweight - 215kg Squat / 135kg Bench / 285kg Deadlift - 635kg Total
July 2015 Meet 3 96.1kg Bodyweight - 225kg Squat / 137.5kg Bench / 290kg Deadlift - 652.5kg Total
Nov 2015 Meet 4 99.0kg Bodyweight - 235kg Squat / 150kg Bench / 292.5kg Deadlift - 677.5kg Total
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01-09-2015, 03:19 PM #7
- Join Date: Jan 2014
- Location: United Kingdom (Great Britain)
- Age: 30
- Posts: 446
- Rep Power: 1480
Frday 9th December
Explosive Squat / Speed Deadlift
Squats
6 sets of 3 reps at 140kg
Deadlifts
6 sets of 3 reps at 160kg
Some random accessory work.Single Lift
Aug 2015 Meet 1 99.9kg - 265kg Deadlift
Nov 2015 Meet 2 99.0kg - 300kg Deadlift
Full Power
April 2014 Meet 1 88.6kg Bodyweight - 170kg Squat / 105kg Bench / 230kg Deadlift - 505kg Total
May 2015 Meet 2 97.7kg Bodyweight - 215kg Squat / 135kg Bench / 285kg Deadlift - 635kg Total
July 2015 Meet 3 96.1kg Bodyweight - 225kg Squat / 137.5kg Bench / 290kg Deadlift - 652.5kg Total
Nov 2015 Meet 4 99.0kg Bodyweight - 235kg Squat / 150kg Bench / 292.5kg Deadlift - 677.5kg Total
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01-12-2015, 11:33 AM #8
- Join Date: Jan 2014
- Location: United Kingdom (Great Britain)
- Age: 30
- Posts: 446
- Rep Power: 1480
Ignore my full retard of the dating above.
Squats - 12th January
5 sets of 1 rep at 190kg
Pause Squats, 20 reps total at 140kg
Leg Extensions 5 sets of 10 reps with 100kg
Glute Ham Raise 5 sets of 10 reps with bodyweight + 20kgSingle Lift
Aug 2015 Meet 1 99.9kg - 265kg Deadlift
Nov 2015 Meet 2 99.0kg - 300kg Deadlift
Full Power
April 2014 Meet 1 88.6kg Bodyweight - 170kg Squat / 105kg Bench / 230kg Deadlift - 505kg Total
May 2015 Meet 2 97.7kg Bodyweight - 215kg Squat / 135kg Bench / 285kg Deadlift - 635kg Total
July 2015 Meet 3 96.1kg Bodyweight - 225kg Squat / 137.5kg Bench / 290kg Deadlift - 652.5kg Total
Nov 2015 Meet 4 99.0kg Bodyweight - 235kg Squat / 150kg Bench / 292.5kg Deadlift - 677.5kg Total
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01-13-2015, 02:04 PM #9
- Join Date: Jan 2014
- Location: United Kingdom (Great Britain)
- Age: 30
- Posts: 446
- Rep Power: 1480
January 13th - Tuesday
Explosive Bench + Close Grip Bench
Explosive Bench - 6x3 at 90kg (set x rep)
CGBP - 100kg x 10, 100kg x 5, 100kg x 10
Arms 200 reps total split between bi's/tri's.Single Lift
Aug 2015 Meet 1 99.9kg - 265kg Deadlift
Nov 2015 Meet 2 99.0kg - 300kg Deadlift
Full Power
April 2014 Meet 1 88.6kg Bodyweight - 170kg Squat / 105kg Bench / 230kg Deadlift - 505kg Total
May 2015 Meet 2 97.7kg Bodyweight - 215kg Squat / 135kg Bench / 285kg Deadlift - 635kg Total
July 2015 Meet 3 96.1kg Bodyweight - 225kg Squat / 137.5kg Bench / 290kg Deadlift - 652.5kg Total
Nov 2015 Meet 4 99.0kg Bodyweight - 235kg Squat / 150kg Bench / 292.5kg Deadlift - 677.5kg Total
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01-14-2015, 12:05 PM #10
- Join Date: Jan 2014
- Location: United Kingdom (Great Britain)
- Age: 30
- Posts: 446
- Rep Power: 1480
Deadlifts - 7 sets of 2 reps at 240kg (Again; repeat from last week as I didn't feel that strong in the last session)
Pendlay rows 5x10 at 100kg.Single Lift
Aug 2015 Meet 1 99.9kg - 265kg Deadlift
Nov 2015 Meet 2 99.0kg - 300kg Deadlift
Full Power
April 2014 Meet 1 88.6kg Bodyweight - 170kg Squat / 105kg Bench / 230kg Deadlift - 505kg Total
May 2015 Meet 2 97.7kg Bodyweight - 215kg Squat / 135kg Bench / 285kg Deadlift - 635kg Total
July 2015 Meet 3 96.1kg Bodyweight - 225kg Squat / 137.5kg Bench / 290kg Deadlift - 652.5kg Total
Nov 2015 Meet 4 99.0kg Bodyweight - 235kg Squat / 150kg Bench / 292.5kg Deadlift - 677.5kg Total
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01-15-2015, 01:22 PM #11
- Join Date: Jan 2014
- Location: United Kingdom (Great Britain)
- Age: 30
- Posts: 446
- Rep Power: 1480
Heavy Bench
120kg x 1
130kg x 1
125kg x 1
130kg x 1
125kg x 1
OHP - 5 sets of 10 reps at 60kg
Tricep Extensions 5x10
Pull Ups 3x8Single Lift
Aug 2015 Meet 1 99.9kg - 265kg Deadlift
Nov 2015 Meet 2 99.0kg - 300kg Deadlift
Full Power
April 2014 Meet 1 88.6kg Bodyweight - 170kg Squat / 105kg Bench / 230kg Deadlift - 505kg Total
May 2015 Meet 2 97.7kg Bodyweight - 215kg Squat / 135kg Bench / 285kg Deadlift - 635kg Total
July 2015 Meet 3 96.1kg Bodyweight - 225kg Squat / 137.5kg Bench / 290kg Deadlift - 652.5kg Total
Nov 2015 Meet 4 99.0kg Bodyweight - 235kg Squat / 150kg Bench / 292.5kg Deadlift - 677.5kg Total
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01-19-2015, 03:20 PM #12
- Join Date: Jan 2014
- Location: United Kingdom (Great Britain)
- Age: 30
- Posts: 446
- Rep Power: 1480
Heavy Squats:
Squats - 4 sets of 4 reps with 180kg
Squats - 1 set of 4 reps with 182.5kg
Leg Extensions 100 reps
Pull Ups 30 reps.Single Lift
Aug 2015 Meet 1 99.9kg - 265kg Deadlift
Nov 2015 Meet 2 99.0kg - 300kg Deadlift
Full Power
April 2014 Meet 1 88.6kg Bodyweight - 170kg Squat / 105kg Bench / 230kg Deadlift - 505kg Total
May 2015 Meet 2 97.7kg Bodyweight - 215kg Squat / 135kg Bench / 285kg Deadlift - 635kg Total
July 2015 Meet 3 96.1kg Bodyweight - 225kg Squat / 137.5kg Bench / 290kg Deadlift - 652.5kg Total
Nov 2015 Meet 4 99.0kg Bodyweight - 235kg Squat / 150kg Bench / 292.5kg Deadlift - 677.5kg Total
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04-26-2015, 09:54 AM #13
- Join Date: Jan 2014
- Location: United Kingdom (Great Britain)
- Age: 30
- Posts: 446
- Rep Power: 1480
It's amusing how quickly I forget to update my logs...
Last weeks training:
Monday 20th April
Squat - 160kg 6 sets of 2 reps
Pause Bench - 112.5kg 6 sets of 3 reps
Wednesday 22nd April
Deadlift 220kg 6 sets of 3 reps
Friday 24th April
Squat 160kg 6 sets of 3 reps
Pause Bench Press 112.5kg 6 sets of 2 reps
Sunday 26th April
Beltless Deadlift 250kg x 1
Pause Bench Press 140kg for 1 rep
Pause Bench Press 112.5kg for 6 sets of 4 reps
Quick catch up, didn't bother logging all my accessory work just the main lifts. Competing in two weeks time.Single Lift
Aug 2015 Meet 1 99.9kg - 265kg Deadlift
Nov 2015 Meet 2 99.0kg - 300kg Deadlift
Full Power
April 2014 Meet 1 88.6kg Bodyweight - 170kg Squat / 105kg Bench / 230kg Deadlift - 505kg Total
May 2015 Meet 2 97.7kg Bodyweight - 215kg Squat / 135kg Bench / 285kg Deadlift - 635kg Total
July 2015 Meet 3 96.1kg Bodyweight - 225kg Squat / 137.5kg Bench / 290kg Deadlift - 652.5kg Total
Nov 2015 Meet 4 99.0kg Bodyweight - 235kg Squat / 150kg Bench / 292.5kg Deadlift - 677.5kg Total
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04-27-2015, 12:28 PM #14
- Join Date: Jan 2014
- Location: United Kingdom (Great Britain)
- Age: 30
- Posts: 446
- Rep Power: 1480
Squats - 27th April
60kg x 3
100kg x 3
140kg x 1
180kg x 1
200kg x 1
210kg x 1
180kg x 5
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
Nice session, finally got my groove back with squats I think.Single Lift
Aug 2015 Meet 1 99.9kg - 265kg Deadlift
Nov 2015 Meet 2 99.0kg - 300kg Deadlift
Full Power
April 2014 Meet 1 88.6kg Bodyweight - 170kg Squat / 105kg Bench / 230kg Deadlift - 505kg Total
May 2015 Meet 2 97.7kg Bodyweight - 215kg Squat / 135kg Bench / 285kg Deadlift - 635kg Total
July 2015 Meet 3 96.1kg Bodyweight - 225kg Squat / 137.5kg Bench / 290kg Deadlift - 652.5kg Total
Nov 2015 Meet 4 99.0kg Bodyweight - 235kg Squat / 150kg Bench / 292.5kg Deadlift - 677.5kg Total
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