Scott's training log 2009

[Talyn]

i've been trying to work out a routine to stick with for a while - for a few months at least - and think i have figured it out. will give it a shot this week before i go away.

monday - front squat, stiff leg deadlifts, pushups, situps/planks

wednesday - bench, squat, maybe overhead press

thursday - pullups, inverted rows, situps/planks

saturday (mvs) - bench, squat, deadlift

[Talyn]

Saturday, 14/03/09 - MVS

Bench
1x5 @ 30kg
1x3 @ 45kg
5x5 @ 55kg
Negatives at 72.5kg (good, slow) and 75kg (sucky, lost it after half way)

Stoked with the bench performance today, more weight!

Squat
2x5 @ 30kg
1x4 @ 50kg
1x2 @ 67.5kg
5x5 @ 82.5kg
PB attempt @ 107.5kg, fail

Don't know why I bothered with the pb attempt today, it's Noah and his sweet-talk..! Very happy with the work sets though, especially after I had killer DOMS after Thursdays deadlifts.

Deadlift
1x5 @ 70kg
1x3 @ 90kg
1x3 @ 110kg
1x2 @ 120kg

---

The plan is to go for PB's the first week of April. 70kg bench and 110kg squat will fall. Don't know about Deadlift, probably not. Ideally I want to nail 57.5kg for 5x5 on the bench and 87.5kg for 5x5 on the squat before I go for PB's, as in, not after 5 working sets.

[benzilla]

Good luck with the PB plan, looks like some solid training!

[Talyn]

Monday, 16/03/09 - Home

Bench
2x5 @ bar
1x5 @ 25kg
1x3 @ 35kg
1x2 @ 45kg
2x4 @ 57.5kg
1x3 @ 57.5kg
1x4 @ 55kg, fail on 5th

Squat
2x5 @ bar
1x5 @ 35kg
1x3 @ 50kg
1x2 @ 67.5kg
10x3 @ 85kg

[sosso]

Hey nice consistent training. How's the new weights set-up? Do you have any photos yet?

[Talyn]

Hey Sam, I do have photos, I've just been slack and haven't uploaded them from my camera yet. I'll do this tomorrow.

Wednesday, 18/03/09

Trained with Andy, Pat & Hayden at HOTD

Bench
2x5 with bar
1x5 @ 25kg
1x3 @ 35kg
1x2 @ 45kg
1x5 @ 57.5kg
4x4 @ 57.5kg - failed on the 5th rep on each of these sets
Negative @ 72.5kg - nice, considered snapping it back up for a millisecond.

Squat
2x5 with bar
1x5 @ 35kg
1x3 @ 52.5kg
1x2 @ 70kg
5x5 @ 87.5kg - hard, but really happy with this
1x15 @ 70kg (the bodyweight for reps challenge)

Overhead press
Strict:
2x5 with bar
1x5 @ 30kg
1x5 @ 35kg

Push:
3x5 @ 40kg
1x5 @ 42.5kg, 5rm PB
1x1 @ 50kg, 1rm PB
1xfail @ 55kg
2xfail @ 52.5kg - this will fall next time, was too tired

Then some upright rows from the ground (what is this called?) to finish, 5xbar, 5x30kg, 5x40kg

[Talyn]

Saturday, 21/03/09 - Home

Early morning session before I head off for a week's holiday.
Mental note: 3 red bull's + empty stomach at 6am =

Bench
2x5 with bar
1x5 @ 25kg
1x3 @ 35kg
1x2 @ 45kg
2x5 @ 57.5kg, pb for reps
1x4 @ 57.5kg, failed 5th
1x3 @ 57.5kg, failed 4th
1x5 @ 57.5kg, had a liftoff and a long rest, no problems
1x2 @ 60kg
1x3 @ 60kg

Squat
2x5 with bar
1x5 @ 35kg
1x3 @ 52.5kg
1x2 @ 70kg
6x4 @ 87.5kg

Squats felt really good today, very slow pushing them up, but felt in control

[Hayden]

Hey Scott,
Nice work with the bench and squats, coming along strong.
also nice work on the 1x3 reps on the red bulls...is that a PB?
can't wait to see what you can lift next MVS, should be some new numbers in there for you. Have a good holiday.

[Talyn]

Thursday, 26/03/09 - Home

Back after a nice break.

Bench
warmup: 2x5 with bar, 1x5 @ 30kg, 1x3 @ 35kg, 1x2 @ 45kg
2x5, 1x4, 1x5, 2x4 @ 57.5kg

Still can't get this for 5x5.

Squat
warmup: 2x5 with bar, 1x5 @ 37.5kg, 1x5 @ 55kg, 1x2 @ 72.5kg
4x3 @ 90kg

Situps: 20,15,15
Plank: 60s,45s,30s
reverse crunches: 10,10
inverted rows: 4x5xbw

[Talyn]

Saturday, 28/03/09 - MVS

Bench:
barx8
1x5 @ 40kg
6x5 @ 52.5kg

Deloaded back to 52.5kg as I've tried and failed to go 5x5 at 57 for 4 times now. Will work back up to it next weekend.

Squat
bar 2x5
1x5 @ 50kg
1x2 @ 70kg
5x5 @ 90kg

Went home, ate dinner then hit the garage for the rest of the session.

Deadlift
1x5 @ 60kg
1x3 @ 80kg
2x5 @ 100kg

Grip failed me tonight, especially with the last few reps on the 100kg. The weight itself was no problem but I could feel my grip giving out and it was really painful, so I did some extra grip stuff.

Chin-ups, 10 total (3,1,2,1,1,1,1)
Static holds with 10kg plates in each hand, 3x45 seconds
Hanging from pullup bar with wide grip, 2x35 seconds

[kdog]

your progress with squatting is inspiring!

[Talyn]

Monday, 30/03/09 - Home

The last training session before I go back to work.. *sad*

Press - strict
2x5 with bar
1x5 @ 30kg
3x5 @ 35kg
1x1 @ 40kg
1x1 @ 42.5kg
1x1 @ 45kg - 1rm pb
1xf @ 47.5kg

Squat
2x5 with bar
1x5 @ 50kg
1x2 @ 75kg
2x5 @ 92.5kg
1x5 @ 85kg

First time attempt at 92.5kg for reps. Heavy. Could feel all the force in my knees on the push-ups, rather than the hips, so will monitor this a bit more closely. Left knee felt a bit ginger after the second set so piked out and did another slightly lighter set. Will revisit this on Wednesday if all goes well.

Then some ab work to finish:
Situps: 20, 17, 15
Reverse crunches: 15, 15, 20
Plank: 60s, 45s, 30s

[patvirt]

Solid squatting mate.
Also good to see the overhead press up there.

[Andrewc]

Your squats are getting scary...

[Talyn]

Wednesday, 01/04/09 - Home

Trained alone today so I was a bit lonely, but the solitude gave me the chance to take it slow and for the first time I recorded my lifts so I can start reviewing my technique.

Session today took around two hours, so I'm completely wrecked.

Squat
2x5 with bar
1x5 @ 50kg
1x2 @ 75kg
8x3 @ 92.5kg

Bench
2x5 with bar
1x3 @ 35kg
1x3 @ 45kg
5x5 @ 55kg

Deadlift
1x5 @ 40kg
1x5 @ 70kg
1x5 @ 85kg
1x3 @ 100kg
1x3 @ 107.5kg
1x1 @ 120kg