J0hn117's log to former strength and beyond

New log cus bored of old one + changing it up

[b]Stats:[/b]
87.5 kg/~193lbs
183cms/6ft
Weak as phuck

[b]Personal Bests:[/b]
Belted Deadlift: 175 kg x 1
90 degree squat good morning w/ belt: 137.5 kg x 5
Bench: 107.5 kg x4

[b]Current maxes/est maxes:[/b] [i](Not doing deadlifts because CNS recovery + back snap action)[/i]
Beltless Squat: 105 x 5
Beltless ATG Front Squat: 90 x 5
Bench: ~105 kg x 1

[b]Goals:[/b]
Increase Bench
Increase Squat
Increase Flexibility (Currently do a [b]TON[/b] of both stretching, mobility plus foam rolling + other recovery methods)
->[u]Benefit[/u]

Program: [b]4 x a week:[/b]
[i]2 sessions of S&C[/i] (Whole body - strength, power, correction and movement patterns like clean development, barely any pushing movements)
[i]2 sessions of exterior work[/i] (mainly focusing on bench but also squat)

Week setup will look something like this:

[b][size=+1]Monday[/b][/size]
[u]S&C[/u]
Hang clean pulls x 3 then Hang cleans x 3 - 4 sets (Currently light weight)

Beltless Squat: 5 x 5 - 3 x 3 (Changes per week, don't go as heavy here as I could though: medium heavy)

WG lat pulldown: 2 x 6, 1 x 4
[i]Supersetted with[/i] 1 arm DB row: 2 x 6, 1 x 4

Swiss Ball Curls: 3 x 10
[i]Supersetted with[/i] Pallof Press: 3 x 6

Weighted (5kg) side plank: 45 sec/side x 3
[i]Supersetted with[/i] Weighted (5kg) Back extension hold: 45 sec x 3
[i][u]and;[/i][/u] Hands walkout: 3 x 8

[b][size=+1]Tuesday[/b][/size]

Bench: 5 x 5
Flies: 3 x 8
Dips: 3 x 8-12
I/Y/T's: 2-3 x 8 (Band from wall/light weights on incline bench)
Tricep extensions: 3 x 10
Core work (Planks, leg raises etc - want to focus on deep core)

[b][size=+1]Thursday[/b][/size]
[u]S&C[/u]

Hang cleans 3 x 3 - 4 (Currently light weight)

Clean Deadlift: 4 x 3 (V. light - form work)

ATG beltless front squat: 5 x 5 - 3 x 3 (Harder than Back Squat but still not v. hard.. go to maximum depth on these)

Single arm cable row: 2 x 6, 1 x 4
[i]Supersetted with[/i]Single arm lat pulldown: 2 x 6, 1 x 4 (Very slow eccentric portion)

DB/BB Split Stance shoulder press (standing): 3 x 8
[i]Supersetted with[/i] Nordic Hamstring Exercise to floor: 3 x 8

Weighted(5kg) Side plank: 45 sec/ea side x 3
[i]Supersetted with[/i] Back extension hold w/ Y T's: 45 sec x 3


[b][size=+1]Saturday[/b][/size]

Squat: 5 x 5 (Planned heavy day)
1 leg hamstring bridge(3 sec hold at top): 3 x 8 ea side
Bench: 5 x 5
Incline BB/DB press: 3 x 4-6
Weighted dips: 3 x 6-8
Bent over rear delt flies: 3 x 8-12
Core work (planks, leg raises etc - different exercises than tuesday)

Probably a little too much volume and the fact that sat has squat and bench, but I'm quite weak right now so i doubt my CNS will be as capable of overtraining.
Right now I just want to get a solid volume base on top of the 2 days s&c i'm already doing which are good for mobility and technique but less so strength.
Going to try this for a further 5 weeks or so and see where I am then and from there make a decision.

[b][size=+1]Thursday 8th January[/b][/size]
[u]S&C[/u]

[b][u][i]All weights will be in [color=red]KG[/color] unless stated otherwise.[/b][/u][/i]

Hang Cleans:
50 x 3
50 x 3
50 x 3
Tech is alright, coach said I need to push with legs more + get into full extension then do a little shrug with the arms and then let the bar travel (don't pull with UB) and get under it. Told me to incorporate high pulls on my Monday session.

Clean Deadlifts:
40 x 3
40 x 3
40 x 3

Front Squats:
70 x 4
70 x 4
70 x 4
70 x 4
These were pretty good bar speed on the way up. Starting to get stronger + hopefully will start to seriously load soon.

1 arm cable rows:
40 lbs x 8
40 lbs x 8
40 lbs x 8

[u]Supersetted with[/u]
1 arm lat pulldown:
40 lbs x 8
40 lbs x 8
40 lbs x 8
Machine is in 10 lb increments.. i don't know why *facepalm* If i went up to 50 it'd be an extra 25% on 1 arm load so would've been too heavy so I just focused on really good ROM without cheating form.

DB Split Stance OHP:
45 lbs x 4
45 lbs x 4
45 lbs x 4
Shoulders were still sore from tuesday, will get better as I get more acclimatised to the newly added bench load. Also Db's in lbs for some reason

[u]Supersetted with[/u]
NHE to floor:
3 x 6

5 kg Weighted Side Plank:
3 x 45 sec each side

[u]Supersetted with[/u]
Back extension holds w/TY's:
3 x 45 sec

Pretty tough workout; core at the end of the workout is always brutal. Front squats were pretty good and I'm getting a full understanding of cleans now.

Lost 0.6 kg of water weight in the workout :o

[b][size=+1]Saturday 10th January[/b][/size]

Squats:
60 x 5
80 x 4
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5
110 x 1
120 x 1
The 5th rep of each work set was pretty hard but form is definitely improving + weight is alright considering I squat oly style (longer effort arm between bar + knee = A chain Dominant.. much less P chain involvement which is stronger + further ROM due to narrower stance = less weight can be lifted)
The single at 120 went so quick I was surprised.. felt like it'd crush me with the weight it felt like

Calf raises:
100 x 20
And that was that lmao

Bench:
Bar x 15
60 x 5
70 x 5
82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 5

Incline Bench:
60 x 8
60 x 8
60 x 7.1 (Was really burnt out.. without spot probably would've got about 5)

Tricep Dips:
Bw x 5.8 (So close to 6.. triceps really fatiguing at this point)
Bw x 6 (Had a little longer rest, still probably would've only got 1 more)

I/Y/T's on incline:
2 x 10-15

Core:
Leg raises x 12
Knee raises x 8
Plank 30 s BW then 20 kg added - further 45s
Plank 90 s

This workout took [color=red][b]forever[/color][/b].

Video order: 100 x 5 (4th) little high imo, 120 x 1, 82.5 x 5 (5th)

[youtube]HLzBdDdl9Ro[/youtube]

What I'm talking about in the squats:

[img]http://imagecdn.bodybuilding.com/img/user_images/growable/2015/01/10/61255232/progresspic/zIuVhdWOqLxdvyUlIFzTDOWfLXtEphVdpvxP-610xh.jpg[/img]

Left - Oct Right - Today

[b][size=+1]Monday 12th January[/b][/size]
[u]S&C[/u]

Have exams all week so did the session at home.

Hang cleans pulls/high pulls + Hang Cleans:
40 x 3 + 3
50 x 3 + 3
50 x 3 + 3
50 x 3 + 3
60 x 3 (Hang cleans)
60 x 1
60 x 1
60 x 1
Trying to let legs do work and let arms relax + come under the bar instead of pulling.

Squats:
60 x 5 ATG
80 x 3
95 x 2
105 x 3
105 x 3
105 x 3
105 x 1
90 x 2
Felt very strong on these today, weight definitely didn't feel like the 5rm that it is.

Pullups:
Wide x 6
x 6
Close x 5

[i][u]Supersetted with[/u][/i] 1 arm DB row:
20kg x 8
25 x 6

1 leg hamstring bridges:
x8 ea side
x10 ea side

[i][u]Supersetted with[/u][/i]Core:
Russian twists 1 x 20 (10 kg), 1 x 10 (20 kg).
Bar twist thing (dont know name) 1 x 8 ea side (w.10kg plate on bar)

Weighted(5kg) side plank: 1 x 45 s /ea, 1 x 60s / ea

[i][u]Supersetted with[/u][/i]
Kneeling Ab wheel: 2 x 8

[youtube]aTfsKpdweqQ[/youtube]

[b][size=+1]Tuesday 13 January[/b][/size]

Bench:
Bar x 15
60 x 5
70 x 5
80 x 1
85KG x 5
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5
Couldn't remember how many sets I'd done but I'm 90% sure i did 6x5 by accident. oops

Incline Flies:
7.5KG/ea x 12
7.5 x 12
7.5 x 12

[u]Supersetted with[/u] Tricep dips:
+5KG x 8
+5 x 8
+10 x 5...

I/Y/T's:
3 x 8

Planks:
2 x 45 s, 1 x 60 s

Bench was pretty hard, might keep it at the same weight next day, will see on the day how i feel

[b][size=+1]Thursday 15th January[/b][/size]
[u]S&C[/u]

Hang Cleans:
40 x 3
50 x 3
50 x 3
50 x 3
50 x 3

Clean Deadlifts:
50 x 4
50 x 4
50 x 4
50 x 4

Front Squats:
50 x 5
75 x 3
75 x 3
77.5 x 3
77.5 x 3
These were harder than they should've been.. no thanks jeff

1 arm cable row:
40lbs x 8
40 x 8
40 x 8

[u]Supersetted with[/u]1 arm lat pulldown:
40lbs x 8
40 x 8
40 x 8

DB Shoulder Press:
45 lbs x 4
45 x 4
45 x 4

[u]Supersetted with[/u]NHE
x7
x7
x7

5kg Weighted Side plank:
3 x 45s/ea side

[u]Supersetted with[/u] I/Y/T Back Extension Hold:
3 x 45s

Pretty weak today, hope I'm better for Saturday.

[b][size=+1]Saturday 17th January[/b][/size]
This workout really sucked.

Squats:
60 x 5
80 x 3
95 x 2
102.5 x 5 Pretty much max, was meant to do 105 5x5
90 x 2 Wanted to do 5 as a back off but nearly failed the 2nd

Bench:
Bar x 15
60 x 5
70 x 5
80 x 2
87.5 x 5 Again pretty much max, sucked
70 x 12
60 x 8

21's x 3

[b][size=+1]Monday 19th January[/b][/size]
[u]S&C[/u]

Hang clean pulls/high pulls into hang cleans (3 then 3 for a total of 6 in one set):
40 x 3 Caught one of these and my right hand just came off the bar and I was in the front squat position with one hand by my side. was weird lmao
50 x 3
50 x 3
50 x 3
70 x 2
Starting to get the tech dialled in

Squats:
70 x 5
90 x 3
92.5 x 3
95 x 3
97.5 x 3
100 x 3
Squats were strong today.. Set of 100 for 3 went up as easily as the set of 90

WG Lat Pulldown:
110 lbs x 6
120 lbs x 6
130 lbs x 4

[u]Supersetted with[/u] 1 arm DB row:
45 lbs x 6
50 lbs x 6
55 lbs x 4

SB Curls:
3 x 10

[u]Supersetted with[/u] Pallof Press:
40 lbs x 6
40 lbs x 6
40 lbs x 6

5kg Weighted Side Plank:
3 x 45s/side

[u]Supersetted with[/u] 5kg Weighted Back extension hold:
3 x 45s

[u]and;[/u] Hands walkout:
3 x 8

A little part of me died at the end of the workout :) Squats were very good today, pleased with them given saturday's catastrophe

[b][size=+1]Tuesday 20th January[/b][/size]

Bench:
Bar x 15
Bar x 12
60 x 8
70 x 5
80 x 3
87.5 x 5
87.5 x 5
87.5 x 5
87.5 x 5
87.5 x 5
Got it. Was definitely hard + rest times were long but I'll attempt 90 next day depending on how I feel then adapt the programme after that.

Flies:
5 x 12
10 x 8
10 x 8

5kg Weighted Tricep Dips:
3 x 8

I/Y/T with band:
2 x 8 (Had to go to track training so had no time)

Felt stronger on bench today but 87.5 felt a lot heavier than 85, still think i wasn't 100%

[size=+1][b]Thursday 21st January[/b][/size]
[u]S&C[/u]

Who was deload?

Hang Cleans:
40 x 3
50 x 3
50 x 3
50 x 3
Form is getting much better, 2/3 reps in the 3rd set were v good

Clean Deadlift:
50 x 3
50 x 3
60 x 3

Front Squat:
60 x 5
75 x 5
85 x 3
95 x 3 [b]PB[/b]

Thought I was going to go light today on these since it was meant to be a deload week but the coach had other plans (wants to co-ordinate weights deload with track deload).
75 went reallllly smoothly and on my top set I was good for 5/6 reps, even though it was a hard triple it wasn't max.
Technically it's the heaviest triple I've done so.. PB

1 arm Cable rows:
40lbs x 8
50 x 8
50 x 6 (40 x 2 straight after to make 8 total)

[u]Supersetted with[/u] 1 arm lat pulldown:
40lbs x 8
50 x 6 (40 x 2 straight after)
50 x 5 (40 x 3 straight after)

DB OHP:
45 lbs x 6
45 x 6
45 x 6

[u]Supersetted with[/u] NHE:
3 x 8

5kg Weighted side plank:
2 x 45s/side

[u]Supersetted with[/u] T/W Back Extension Holds:
2 x 45s

Good workout, definitely seeing both strength + mobility improvements now. Gonna be in that 3 digit front-squat-for-reps range within a few weeks :P

[b][size=+1]Saturday 24th January[/b][/size]

Excellent session today, been a good week of training.

Squats:
60KG x 6
80 x 5
95 x 3
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5
90 x 3
Easy! Pretty much just as easy as the 100 5x5 I did 2 weeks ago and easier than the 105 3x3 I did last week. Lower back is a little sore since I was going a little too low and butt wink was happening.. Also knees were coming back a little bit so i need to make sure I keep them out and push my hips just a little further back on the descent.

Calf Raises:
100 x 15
90 x 15
90 x 15

Bench:
60 x 6
70 x 5
82.5 x 3
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5 [b]Volume PB[/b]
Pretty sure this is a volume/tonnage PB for bench. Was pretty hard but I'll move to 92.5 next day and then I'll start progressing weekly rather than daily.

Incline Bench:
60 x 8
60 x 8
60 x 8
Didn't fail like last time, was pretty easy, could've got 3 x 10 if i wanted - I even did a 4 second pause on the 8th rep of the last set to appease the IPF overlords ;)

Tricep dips:
BW 3 x 6
1 x 4 + 2 cheat reps

DB Curls:
10 x 12
10 x 12 [u][i]Cheat[/u][/i]
10 x 12 [b]Cheat+[/b]

3rd Set of 105 squat, 4th set of 90 bench
[youtube]N1VC0T0-MdY[/youtube]

[QUOTE=j0hn117;1333858111]
Bench:
60 x 6
70 x 5
82.5 x 3
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5 [b]Volume PB[/b]
[/QUOTE]

Dat bench PB mayn...

[QUOTE=StandardGinger;1333860201]Dat bench PB mayn...[/QUOTE]

das it mane..
Guy with me had just done 100 x 6, 110 x 6, 120 x 4, 130 x 2, 140 x 1 so I felt I had to up my game.. now im ready for 92.5 x 2 next week lmao

Saw you got 75 x 9 comp though grats brah!
we all gon' make it

[QUOTE=j0hn117;1333861981]
Saw you got 75 x 9 comp though grats brah!
we all gon' make it[/QUOTE]

We gon' make it. Looking forward to max reps at 105kg sqwets tomorrow...

[b][size=+1]Monday 26th January[/b][/size]
[u]S&C[/u]

Overhead Squats:
Bar x 10
Bar x 10

Clean pulls - hang cleans:
50 x 3 - 3
55 x 3 - 3
55 x 3 - 3

Squats:
60 x 5
80 x 5
90 x 5
100 x 4
105 x 3
107.5 x 2
Pretty tired today, only 5.5 hours sleep + still not recovered from saturday CNS wise. Still managed to get these reps fairly easily although was feeling it on the lower back on the descent on some of the reps.. wot.jpeg. Form was definitely a little off.

Wide Grip Lat Pulldown:
120 lbs x 4
130 lbs x 4
140 lbs x 4

[u]Supersetted with[/u] 1 arm DB row:
50 lbs x 4
55 lbs x 4
60 lbs x 4

SB curls:
3 x 10

[u]Supersetted with[/u] Paloff Press:
40 x 6
40 x 6
40 x 6

5kg Weighted Side Plank:
2 x 60s/side

[u]Supersetted with[/u] 5kg Weighted Back Extension Hold:
2 x 60s

[u]and;[/u] Hands Walkout:
2 x 8

Think I'll change tomorrow's workout because there's no way I'm setting a bench pb right now. Think I'll do either paused or spoto press or some variant then more tricep + bicep work.

[b][size=+1]Tuesday 27th January[/b][/size]

Knew I was going to suck today, so adjusted the programme

Bench:
Bar x 20
Bar x 10
60 x 6
70 x 8
72.5 x 8
75 x 8
V. short rest between sets because the weight wasn't heavy + I wanted to get this workout over with lmao. Last set was still hard as im not used to no rest

Tricep bar press:
40 x 8 *Paused*
40 x 8 *Paused*
45 x 8 *Paused*

[u]Supersetted with[/u] Chin ups:
3 x 6 *Needed assistance from 2nd set on last reps). Low rest for these exercises.

Tricep Dips:
BW x 8
BW x 8
+5kg x 8
Dat grind on the last rep of the last set was real. Keeping the rest low

[u]Supersetted with[/u] Biceps:
Curls 2 x 10 w/ bar
21's @ 5kg

Lateral Raises:
5 x 12
5 x 12
5 x 12
Was super strict on these, so that my traps didn't engage.

[u]Supersetted with[/u] Rear Delt Flyes:
3 x 12 @ 5kg

Ab wheel:
2 x 6

Supersets and low rest were because the reps were higher and the intensity was lower + because I just wanted to finish the workout, feel like a ghost

[b][size=+1]Thursday 29th January[/b][/size]
[u]S&C[/u]

Hang Cleans:
50Kg x 3
55 x 3
55 x 3

Clean Deadlifts:
55 x 3
55 x 3
55 x 3

Front Squats:
60 x 5
70 x 5
80 x 4
90 x 3
95 x 2

1 arm cable row:
50 lbs x 6
50 lbs x 6
50 lbs x 6

[u]Supersetted with[/u] 1 arm lat pulldown:
45 lbs x 6
45 lbs x 6
45 lbs x 6

DB Split Stance OHP:
45 lbs x 6
45 lbs x 6
45 lbs x 6

[u]Supersetted with[/u] NHE:
2 x 8

5kg weighted side plank:
2 x 60s

[u]Supersetted with[/u] Back extension hold T-W:
2 x 60s

[b][size=+1]Saturday 31st January[/b][/size]

Squat:
60 x 6
80 x 4
95 x 3
102.5 x 1
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
Good sets. Perhaps a little form breakdown, see in videos, back wasn't sore after so pretty sure form was still good. Good depth

Bench:
60 x 8
70 x 5
80 x 3
87.5 x 1
91.25 x 5 Other guy didn't put the other 1.25 on..
92.5 x 4 + 1 Spotter assisted
92.5 x 3 + 2 Spotter assisted
Fuuu... time to switch to a slower progression program imo.

Incline Bench:
60 x 10
60 x 10
60 x 8 - Negatives.. so much burn, by last negative I literally couldn't push lol

Dips:
x 6
x 7.75

Concentration curls:
Random bro-science burn out thing

Video:110 kg squat, set 1 then set 5. Set 2 92.5 kg bench
[youtube]N_aAzrcSlT8[/youtube]

[b][size=+1]Monday 2nd February[/b][/size]
[u]S&C[/u]

Back was sore from spotting brother on incline, so had to change workout.

CMJ + Squat Jump Tests. Could be better lol

Front Squats:
50KG x 5
60 x 5
70 x 5
80 x 4
90 x 4
95 x 3

BB OHP:
40KG x 4
50 x 4
52.5 x 4

1 arm lat pulldown:
45lbs x 6
45lbs x 6
45lbs x 6

[u]Supersetted with[/u] 1 arm cable row:
50lbs x 6
50lbs x 6
50lbs x 6
Literally no rest for all 3 sets, was lat pulldown -> cable row then back for the second set immediately. lml

Finished there due to not wanting to aggrevate my back. I did see on the program 10kg weighted side planks though.. thursday will be fun

[b][size=+1]Tuesday 3rd February[/b][/size]

Bench 1rm was tested today because wanna start a new programme on sat.

Bench:
60 x 8
70 x 5
80 x 3
90 x 1
100 x 1
105 x 1
110 x 0.. so close
fresh I may have got 110 but I'll put the programme max as 105 just to ensure more longevity + not stalling

Bench:
70 x 8 Paused
70 x 8 Paused
60 x 10 Spoto Press
60 x 12

[u]Supersetted with[/u] Pullups:
WG x 6
WG x 6
Narrow palms facing x 6

Weighted Dips:
+10 x 8
+10 x 8
+10 x 8

[b][size=+1]Thursday 5th February[/b][/size]
[u]S&C[/u]

Hang Cleans:
40 x 3
50 x 3
55 x 3
57.5 x 2
60 x 2

Back Squat:
60 x 5
80 x 5
90 x 5
100 x 4
105 x 4
107.5 x 3
Very weak on these today.. last rep of 107.5 was one of the slowest reps on my life.. last sat i was doing 110 5x5.. think cns is just tired

Overhead Squat:
Bar x 4
30 x 4
30 x 4

Bench!!!!:
60 x 5
70 x 5
80 x 5
90 x 5
Different bar so didn't know where to grip.. set at 90 was too wide but still a decent set

1 arm DB row:
50 lbs x 6
55 lbs x 6
55 lbs x 6

[u]Supersetted with[/u] RDL:
50 x 6
50 x 6
50 x 6
No rest between sets

Paloff Press:
3 x 6 @ 40lbs

[u]Supersetted with[/u] Kneeling SB rollout:
3 x 8

60 kg hang clean, 30 kg OH squat:
[youtube]1TPEgidDlLc[/youtube]

Taking a rest day on sat i think

[b][size=+1]Saturday 7th February[/b][/size]

Paused Squats:
40 x 5
60 x 5
60 x 5
60 x 5 --> Shoeless squats: 60 x 5 (Superset cus squats felt horrible)
40 x 6

Calf Raises:
60 x 20
60 x 20
60 x 20

Hang Clean and Jerk:
40 x 6 - Power Jerk
40 x 6 - Split Jerk

OHP:
40 x 10
40 x 10
40 x 10

1 leg calf raises:
x15
x12
x12

Dorsiflexion:
x30
x25
x25

BB Bicep curls:
Bar x 15
Bar x 12
Bar x 12

Tricep Dips:
x12
x12
x8

More of a deload day to reduce the CNS fatigue. Rest was generally low due to low weight, most of the exercises were supersetted but i cba typing that lmao. Still a decent workout, needa sort my squats though

[b][size=+1]Monday 9th January[/b][/size]
[u]S&C[/u]

Crushed this session, das it

Hang Clean:
40 x 3
55 x 3
60 x 3
62.5 x 2
65 x 2

Back Squat:
60 x 5
80 x 5
90 x 5
100 x 4
105 x 4
107.5 x 4
Destroyed these sets, were still hard but basically blew right through them. Could've gone for 6+ on the last set I reckon

Overhead Squats:
30 x 4
30 x 4
30 x 4

[u]Supersetted with[/u] Iso Pull:
6s @60%
6s @70%
6s @80%

Bench:
60 x 5
80 x 5
85 x 5
90 x 5
92.5 x 5
Yea boi! Last set was good, mis-grooved most of the reps but still got all 5, needa go a little lower on my chest next week.

[u]Supersetted with[/u] RDL:
50 x 6
60 x 6
60 x 6

1 arm DB row:
50 x 6
60 x 6
60 x 8

[u]Supersetted with[/u] Paloff Press:
3 x 8 @ 40lbs

[u]and[/u] SB Roll Out:
3 x 8

Going to take the tuesday session out of the program since I don't think I can recover quickly enough and my CNS was just getting hammered, going to change the saturday session too to target weaknesses in the main lifts.

Subbed

How long you been lifting?

[QUOTE=connorpat1995;1338438061]Subbed

How long you been lifting?[/QUOTE]

das it mane. thanks brah!

On and off for like 2 years ish, had to stop july-oct 2013 and 2014 for track +had a back injury in 2013-14 so literally did 4 weeks of back squats all year by october 2014 so gains were lost there :'( Long as I'm making consistent progress whether it be mobility, strength, functionality or technique/movement patterns, I'm happy.
How long for you? Pretty sure I read in your log you've been going nearly a year?

[b][size=+1]Thursday 12th February[/b][/size]
[u]S&C[/u]

Hang Cleans:
50 x 3
50 x 3
60 x 3
60 x 3
60 x 3
Timing a little off today.

Clean Deadlift:
50 x 3
50 x 3
50 x 3
50 x 3

BTN push press:
40 x 4
50 x 4
60 x 4
60 x 4

Front Squats:
50 x 5
60 x 5
70 x 5
80 x 4
90 x 4
95 x 4
Strong today. Could probably have gone for 6-7 on the last set although it would've been tough.

BW Chin ups:
3x6

SA cable row:
45lbs x 8
50lbs x 8
50lbs x 8

[u]Supersetted with[/u] 4-count NHE:
2 x 8
1 x 6

10 kg Weighted Side plank:
3 x 45s
Dear gawd.. so bad

[u]Supersetted with[/u] Back Extension Hold T/W:
3 x 60s

Was nearly sick after this session lol, das not it mane

[b][size=+1]Saturday 14th February[/b][/size]

Heavy week next week so decided not to tire myself out.

Squats:
30 x 6
60 x 6
70 x 7
80 x 8
80 x 8
90 x 10
90 x 1
90 x 1
Last working set was still relatively easy. Went for 10 because I badly misgrooved the 8th rep and had a hard time getting up, so I took that as a challenge lmao. Could probably have got 12-15 if I really tried.

Pause Bench:
60 x 5
70 x 5
72.5 x 5
75 x 5
77.5 x 5
80 x 5
Good sets, pretty easy which is good.

OHP:
42.5 x 10
42.5 x 10
42.5 x 10
Last 2-3 reps on the last set were a good grind, still made the reps though which is good.

DB Curls:
15 x 8
15 x 7
15 x 6

Decided to finish there since this next week will be hard - 107.5 x 5 B Squat, 95 x 5 F Squat and 100 x 3 bench are all written into the program, ready to tackle them!

[youtube]2WkmtXdgyeE[/youtube]

U mirin' my BF% + poor photo quality?
[img]http://imagecdn.bodybuilding.com/img/user_images/growable/2015/02/14/61255232/progresspic/MNfezRLGmQelDwpFnqHHRnnAUjfndhJZZSER-610xh.jpg[/img]

[b][size=+1]Monday 16th February[/b][/size]
[u]S&C[/u]

Had a little shoulder tweak in the rotator cuff during the warm up but decided to go on with the workout anyway. Will need to do some exercises + stretching for it tonight though.

Hang Cleans:
50 x 3
60 x 3
62.5 x 3
65 x 3
67.5 x 2

Squats:
67.5 x 5
80 x 5
90 x 5
100 x 5
105 x 5
107.5 x 5
Happy with this. 4th rep of the last set my chest wasn't quite up enough but upon viewing the video it wasn't too bad and I corrected it in the subsequent rep.

Overhead Squats:
30 x 4
30 x 4
35 x 4

Iso Pull:
@70%
@80%
@90%

Bench:
70 x 5
80 x 5
90 x 5
95 x 3
100 x 3
Das it mane, heaviest set since like July or something so v happy. Good reps too, misgrooved like 2 of them but still got the reps fairly easily. Could've probably got 4 and maybe if I was really good, 5.

RDL:
60 x 6
60 x 6
70 x 6

[u]Supersetted with[/u] 1 arm DB row:
50 lbs x 8
55 lbs x 8
60 lbs x 8

[u]and[/u] Paloff Press:
3x10

[u][i]and..[/u][/i] SB roll out:
3 x 8

[b][size=+1]Thursday[/b][/size]
[u]S&C[/u]

Hang Cleans:
50 x 3
60 x 3
60 x 3
60 x 3
60 x 3
Trying to not use my back/go back on the 2nd pull.. threw my timing wayy off. Not good.

Clean Deadlifts:
60 x 3
60 x 3
60 x 3

Front Squats:
60 x 5
70 x 5
80 x 5
90 x 5
95 x 5 [b]PB[/b]

Chin ups:
3 x 6

1 arm cable row:
45 lbs x 10
50 lbs x 10
50 lbs x 10

[u]Supersetted with[/u] NHE:
3 x 8

10 kg weighted side plank:
3 x 45s

[u]Supersetted with[/u] Back extension hold T/W:
3 x 60s

[youtube]kcZ4-NzeCis[/youtube]

May widen my squat stance slightly.

[b][size=+1]Saturday 21st February[/b][/size]

Deload week next week so decided to go pretty heavy.

Squats:
70 x 6
90 x 5
100 x 3
110 x 3
115 x 3
120 x 3 Was very tempted to push this to 5..
130 x 1

Calf Raises:
90 x 15
90 x 15
90 x 15
90 x 15
90 x 15
90 x 15

Pause Bench:
60 x 6
70 x 5
75 x 5
80 x 5
85 x 3
90 x 3

OHP:
40 x 12
42.5 x 10
45 x 8
Last rep of the 3rd set may be the slowest in my life, wouldn't budge lmao

Seated Rear Delt Flyes:
2 x 10 @ 5
5 x 12

10kg Weighted Tricep Dips:
2 x 8
1 x 10

[u]Supersetted with[/u] DB Curls:
3 x 6 @ 15kg

[youtube]ux43SL-xR-M[/youtube]

Comparison at the end between Beltless 130 kg and belted 131.25 kg. Squat from today was deeper, had much less back involvement, was much more stable and was still around the same speed.

[b][size=+1]Monday 23rd February[/b][/size]

Deload week! Except it barely is.. Did track sat and sun so had less rest + i went heavy on sat on squats so some bits of this workout suffered. Also only got like 5.8 hrs sleep.

Hang Cleans:
50 x 3
60 x 3
65 x 3
70 x 2
75 x 1

Squats:
60 x 5
70 x 5
80 x 5
Joke weight, was told to explode up, bar came off my back on some of the reps lol. Gotta go fast lel

Overhead Squat:
35 x 4
35 x 4
40 x 4

[u]Supersetted with[/u] Iso Pull:
@ 70% x 6s
@ 80% x 6s
@ 90% x 6s

Bench:
70 x 5
90 x 5
95 x 5
100 x 3
102.5 x 2
Meant to get 102.5 x 3 on the last set but just hit a brick wall.. related to factors I stated at the start

[u]Supersetted with[/u] RDL:
70 x 6
70 x 6
70 x 6

1 arm DB row:
55 lbs x 8
60 lbs x 8
60 lbs x 8

[u]Supersetted with[/u] Paloff Press:
40 lbs x 10
40 lbs x 10

[u]and;[/u] SB roll-out:
2 x 8

Oddly tired after this session..

[b][size=+1]Thursday 26th February[/b][/size]
[u]S&C[/u]

Sorry for the late update but I've been caught up with a lot of stuff.

Hang Cleans:
50 x 3
50 x 3

Clean Deadlifts:
50 x 3
50 x 3

[b]Power Cleans[/b]:
60 x 2
60 x 2
60 x 2
60 x 2
60 x 2
Das it mane! [i]Finally[/i]. Went pretty well actually, tech is decent.

BTN Push Press:
55 x 4
60 x 4
60 x 4
60 x 4

Max Chin-ups (Chest to bar):
BW x 9.. meh

Max Side plank(unweighted):
Left - 78s
Right - 105s
Track probs lol.

Front Squats:
60 x 5
70 x 5
Was hard when my core was so fatigued

SA cable row:
55 x 6
60 x 6

[u]Supersetted with[/u] 4 count NHE:
2 x 8

[b][size=+1]Saturday 28th February[/b][/size]

Hang Cleans:
40 x 3
60 x 2

Power Cleans:
40 x 3
60 x 2
60 x 2 + 1 Power Jerk
60 x 2 + 1 Split Jerk

Pause Squats:
60 x 6 (No pause)
80 x 5
90 x 5
95 x 3
100 x 3
110 x 1
115 x 1
Felt pretty bad at the start, was feeling it in the back a little but I gradually improved it and the last set was good.

Overhead Press:
40 x 8
42.5 x 8
45 x 6
47.5 x 6
Decided not to go too heavy on this + skip bench since my failure at bench last monday.

[u]Supersetted with[/u] Biceps:
2 x 8 DB curls @ 15K
2 x 8 BB curls w/bar

Lateral Raises:
5 x 12
5 x 12
5 x 12

[u]Supersetted with[/u] Weighted Dips:
+20 x 6
+20 x 6
+20 x 6
Considering the first day of dips I had trouble with 8/6 reps, I'm pleased with this.

Not full intensity because it is a deload week but still got some good, solid work put in.

Soundtrack is a little treat ;)
[youtube]7H2HAgj8DM0[/youtube]

[b][size=+1]Monday 2nd March[/b][/size]
[u]S&C[/u]

Had some testing before this workout on a force plate - CMJ, Squat Jump + Iso Pull.

Hang Cleans:
50 x 3
65 x 3
67.5 x 3
67.5 x 2

Squats:
67.5 x 5
90 x 5
100 x 5
105 x 4
107.5 x 3
110 x 3
Easy.

Overhead Squats:
40 x 4
42.5 x 3

Bench:
70 x 5
85 x 3
97.5 x 5
100 x 5 [b]*5 rep PB*[/b]
102.5 x 3.. Completely mis-grooved the first rep, knew I wouldn't get more than 3. Strength is there for it though.
100 was good, think fresh I could get 6 on that weight.

RDL:
70 x 6
70 x 6
70 x 6

[u]Supersetted with[/u] 1 arm DB row:
60 lbs x 8
65 lbs x 6
70 lbs x 4 [b]PB[/b]

Paloff Press:
50 lbs x 6
50 lbs x 6
50 lbs x 6

[u]Supersetted with[/u] Barbell rollout:
3 x 6

[QUOTE=j0hn117;1344022991][b][size=+1]Monday 2nd March[/b][/size]
Bench:
70 x 5
85 x 3
97.5 x 5
[b]100 x 5 [/b]
[/QUOTE]

Das it mane, das it.

[QUOTE=j0hn117;1344022991][b][size=+1]Monday 2nd March[/b][/size]
Paloff Press:
50 lbs x 6
50 lbs x 6
50 [b]lbs[/b] x 6
[/QUOTE]

Das not it mane, not it.

[QUOTE=StandardGinger;1344071041]Das it mane, das it.



Das not it mane, not it.[/QUOTE]

The machine is American and so in lbs *facepalm*.. it's not even a press its a core exercise! Destroyed that set at 100 though.. onto 105 and PB city ;)
weallgonnamakeit.jpeg

[b][size=+1]Thursday 5th March[/b][/size]
[u]S&C[/u]

Power Cleans:
50 x 3
60 x 3
62.5 x 3
62.5 x 3

BTN Push Press:
55 x 4
60 x 4
60 x 4

Front Squats:
62.5 x 5
80 x 5
90 x 5
95 x 4
97.5 x 3
100 x 3 [b]*TRIPLE FIGURES*[/b] das it

Weighted Chin-ups:
+5 x 6
+5 x 6
+5 x 5, 1

SA Cable Row:
50 lbs x 8
50 lbs x 8
50 lbs x 8

[u]Supersetted with[/u] 5 Count NHE:
3 x 6
Dear lawd these were bad.

15kg weighted Side Plank:
2 x 30s

[u]Supersetted with[/u] 10kg weighted Back Extension hold:
2 x 30s

[b][size=+1]Saturday 7th March[/b][/size]
Holy mother of volume

Squats:
60 x 7
80 x 5
100 x 5
105 x 4
105 x 4
105 x 4
105 x 4
105 x 4
105 x 4
105 x 4
110 x 4
Pretty easy, last set was v good

Speed Bench:
50 x 4
50 x 4
50 x 4
50 x 4

OHP:
20 x 10
40 x 6
45 x 6
47.5 x 6
50 x 6

[u]Supersetted with[/u] Biceps:
WG BB curls 3 x 12 @ 20
21's

Weighted Dips:
+25 x 6
+25 x 6
+25 x 6

[u]Supersetted with[/u] Rear Delt Flyes:
5 x 12
5 x 12
5 x 12

[youtube]_3s7MObbz_Q[/youtube]
I think the depth on the last set was still alright I think, the t-shirt makes it look like I'm not even reaching parallel but I'm pretty sure I am. Back was sore from sitting so much because of school etc so I think that may have had some impact. Getting much stronger though.

[b][size=+1]Monday 9th March[/b][/size]
[u]S&C[/u]

Hang Cleans:
50 x 3
70 x 3
72.5 x 3
75 x 2
75 x 2

Squat:
75 x 5
90 x 5
100 x 5
110 x 4
112.5 x 3
115 x 3

OH Squat:
40 x 4
42.5 x 4
42.5 x 4

Bench:
70 x 5
85 x 3
97.5 x 5
100 x 5
100 x 4 - The 4 was written into the program, i didn't fail but I overcame the worst misgrooved rep in history on the 3rd rep and somehow managed the 4th

RDL:
70 x 6
75 x 6
80 x 6

[u]Supersetted with[/u] 1 arm DB row:
65 lbs x 8
70 lbs x 6
75 lbs x 4

Paloff Press:
3 x 6 @ 50lbs

[u]Supersetted with[/u] BB rollout:
2 x 6

Was somewhat tired before this workout + now feel like a ghost lmao, have to train another 2 days in a row with my next weights at 7:30 am before school then the next day I have to go out of town to do fieldwork/coursework for my exams.. fun week may not get round to logging lol

[b][size=+1]Wednesday 11th March[/b][/size]
[u]S&C[/u]

Power Cleans:
50 x 3
65 x 3
65 x 3
65 x 3 technically a [b]PB[/b] lol
65 x 1

BTN Push Press:
55 x 4
60 x 4
60 x 4

Front Squat:
65 x 5
80 x 5
90 x 5
95 x 4
100 x 3
102.5 x 3 [b]PB[/b]

Weighted Chin Up:
3 x 5 + 5kg

Had no time to do anything else so just am doing other stuff later

[b][size=+1]Saturday 14th March[/b][/size]

Squats:
60 x 6
90 x 5 Thought this was 70 and it was damn heavy lol, thought today was going to suuuuck
100 x 5
110 x 4
110 x 4
110 x 4
110 x 4
110 x 4
110 x 4
110 x 4
110 x 4 [b]Volume PB[/b]
All good until the last rep of the last set which was suddenly very hard.. misgrooved and I think my cns hit a wall lol

Speed Bench:
Bar x 4
50 x 4
50 x 4
50 x 4
50 x 4

Jump Squats:
CMJ x 4
50 x 4
50 x 4
50 x 4
50 x 4
lmao @ these.

OHP:
30 x 6
40 x 4
50 x 6
50 x 6
50 x [b]10[/b] [b][color=red][u][i]PB[/b][/color][/u][/i]

DB Curls:
10 x 12
10 x 12
10 x 12
10 x 12

Tricep dips:
+30 x 6
+30 x 6
+30 x 6 [b]Weight + Volume PB[/b]

I/Y/T's:
3 x 8

Haven't had an OHP PB in literal years so idc if this workout has wrecked me. Tricep dips are OP for gains

[b][size=+1]Monday 16th March[/b][/size]
[u]S&C[/u]

Hang Cleans:
55 x 3
67.5 x 3
70 x 3
72.5 x 2
75 x 2

Squats:
75 x 5
90 x 5
100 x 5
110 x 4
115 x 3
120 x 3

Overhead Squats:
40 x 4
42.5 x 3
45 x 3

Bench:
70 x 5
85 x 3
97.5 x 5
100 x 5
100 x 4 Felt like I could've got 6 this set..
100 x 3

RDL:
75 x 6
80 x 6
80 x 6

[u]Supersetted with[/u] 1 arm DB row:
65 lbs x 8
70 lbs x 6
75 lbs x 4

Paloff Press:
3 x 8 @ 40lbs (Changed form)

[u]Supersetted with[/u] BB rollout:
3 x 8

[b][size=+1]Thursday 19th March[/b][/size]
[u]S&C[/u]

Shrugs:
20 x 4
40 x 4
70 x 4
80 x 4
90 x 4
70 x 4 *From clean 2nd pull*

Power Cleans:
55 x 3
62.5 x 3
67.5 x 3
67.5 x 3

w/ 2nd pull shrug clean:
40 x 4
40 x 4
40 x 3

BTN Push Press:
60 x 4
60 x 4
60 x 4

Front Squat:
67.5 x 5
67.5 x 3
80 x 5
90 x 5
100 x 4 [b]*4 Rep PB*[/b]
102.5 x 3
105 x 3 [b]*3 Rep PB*[/b]

Jerk:
40 x 6
50 x 4

Clean + Jerk:
40 x 1 x 1 x 1 x 1 x 1

Snatch:
25 x 1 x 1 x 1

Weighted Chin-ups:
+5 x 5
+5 x 5
+5 x 4 + 1

1 arm Cable Row:
45 lbs x 12
45 lbs x 12

[u]Supersetted with[/u] 5 count NHE:
2 x 7

Videos from this week
[youtube]EYzO1QLWOlg[/youtube]

[b][size=+1]Saturday 21st March[/b][/size]

After England didn't win the rugby champs, I was motivated to put in a good workout. Get rekt England <3

Squat:
60 x 6
90 x 5
105 x 5
115 x 4 [b]4 rep PB[/b]
115 x 4
115 x 4
115 x 4
115 x 4
115 x 4
115 x 4
115 x 4 [b]Volume PB[/b]

Bench:
50 x 12
70 x 5
80 x 5
90 x 5
100 x 3
105 x 5 [b][u][i]*PBPBPB*[/b][/u][/i]
BRB haven't PB'd since june 2014 (5 months off bench between then and now helps that :) )
On the 5th rep I got to the middle and stopped, spotter was going to help and I just started yelling + pushed as hard as I could.. Cramped my hamstring then it turned into a scream and I closed my eyes. I will never know whether I truly did get all of that rep, but the spotter said he just put his fingers on the bar and he didn't lift it. I'll take it.
Hardest rep of my life

Then i did the rest of my workout which was burnout Biceps + triceps then obliques. Nothing to write home about.

[youtube]F1bn3WZpKV8[/youtube]
This workout was very hard lmao, since the form adjustment + going beltless, I've never done anything over 110 KG for more than 3 reps on squat

is you username a halo reference?

Up Irish rugby!

[QUOTE=connorpat1995;1349228231]is you username a halo reference?[/QUOTE]

First person to notice haha
I was 15 :/

Edit: Ireland ftw.. do you have heritage there or something?

[QUOTE=j0hn117;1349228691]First person to notice haha
I was 15 :/

Edit: Ireland ftw.. do you have heritage there or something?[/QUOTE]
Yeah and a bunch of family in Galway. When I came to visit them they got me into 6 nations and connacht rugby

just realized im the first reply in the log so far. lol. Ive been lurking all along!

[QUOTE=connorpat1995;1349232911]Yeah and a bunch of family in Galway. When I came to visit them they got me into 6 nations and connacht rugby

just realized im the first reply in the log so far. lol. Ive been lurking all along![/QUOTE]

Connacht is the worst brah sorry ;)
I don't expect anyone to reply, it's more a training log for myself, but thanks! All aboard the gain train

[b][size=+1]Monday 23rd March[/b][/size]
[u]S&C[/u]

Shrugs:
70 x 4
90 x 4
100 x 4
2nd Pull: 70 x 4, 70 x 4

Hang Cleans:
55 x 3
55 x 1
67.5 x 3
70 x 2
75 x 1
77.5 x 1
82.5 x 1
90 x 1 [b]*PB*[/b]
Actually went into a full clean on the pb, it's exhilarating lol

Back Squat:
60 x 5
70 x 5
80 x 5
lol

Overhead Squat:
45 x 3
47.5 x 3
50 x 3

Bench:
70 x 5
80 x 5
85 x 5
90 x 5

RDL:
80 x 6
80 x 6

[u]Supersetted with[/u] 1 arm DB row:
70 lbs x 8
75 lbs x 6

Paloff Press:
2 x 8 @ 40lbs

[u]Supersetted with[/u] BB rollout:
2 x 8

[b][size=+1]Thursday 26th March[/b][/size]
[u]S&C[/u]

Shrugs:
70 x 4
90 x 4
100 x 4
2nd pull: 70 x 4, 70 x 4, 90 x 4, 100 x 4

Power Cleans:
55 x 3
60 x 3
Shrugs - Hang Cleans:
60 x 3,2
60 x 2,2
67.5 x 2,2

BTN push press:
60 x 4
60 x 4
60 x 4

Front Squat:
67.5 x 1
60 x 5
70 x 5
80 x 5
lol

Chin ups:
Max - 11 [b]*PB @202.5lbs*[/b]

1 arm Cable Row:
60 lbs x 8
50 lbs x 8

[u]Supersetted with[/u] 5 count NHE:
2 x 8

15kg weighted side plank:
2 x 40s

[u]Supersetted with[/u] 10 kg weighted back extension holds:
2 x 40s