Medicore Training Log

[PlGinge]

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.

[PlGinge]

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 4x25

[PlGinge]

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 reps

[PlGinge]

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 reps

[PlGinge]

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 reps

[PlGinge]

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)

[PlGinge]

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.

[PlGinge]

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 + 20kg

[PlGinge]

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.

[PlGinge]

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.

[PlGinge]

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 3x8

[PlGinge]

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.

[PlGinge]

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.

[PlGinge]

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.