Scott's training log 2009

[Talyn]

Current PB's (1RM):

Squat: 105kg
Bench: 65kg
Deadlift: 140kg

Push press: 50kg

Bodyweight: 69kg

Goals:

Squat: - double bodyweight, whatever that ends up being. No set timeframe.
Bench: 85kg by VF week (November)
Weight: ~80kg by VF week
Deadlift: 150kg (less of a focus at the moment, this may change)
Press: Reps with bodyweight for push & 3/4 bodyweight for strict.

[Talyn]

Wednesday 21st Jan - MVS

Bench:
1 x 5 @ 47.5kg
1 x 1 @ 55kg - PB
1 x 1 @ 57.5kg - PB
1 x fail @ 60kg - didn't move it even a micrometre... sigh..
1 x 4 @ 47.5kg - failed the 5th rep
1 x 6 @ 42.5kg

Squat:
1 x 5 @ 40kg
5 x 5 @ 70kg
1 x 1 @ 80kg
1 x 1 @ 92.5kg - PB
1 x 1 @ 95kg - PB
1 x fail @ 100kg

Deadlift
1 x 1 @ 110kg
1 x 1 @ 125kg - PB
1 x 1 @ 127.5kg - PB
1 x fail @ 130kg

Today was a wierd day. Rocked up not aiming to go for any PB's - I thought they were still a few weeks away. But ended up going anyway. Wasn't going to Deadlift but Pat was smashing PB's so I thought I'd join in.

[Talyn]

Saturday 24th Jan - MVS

Bench
4 x 5 @ 47.5kg
1 x 4 @ 47.5kg (+1 fail on the 5th)

The goal for today was to nail a 5x5 of 47.5kg... and I came so close... aaargh, but still happy with that. Will aim to nail that on 5x5 soon.

Squat
5 x 5 @ 75kg
1 x 1 @ 97.5kg - PB

Bettered my previous best for the working set (last time was 70kg). Felt pretty good but the last couple in the 4th and 5th sets were tough. Will aim to do this again before I up the weight again. Also picked up a surprise PB - felt OK and made it. 100kg you will be mine......!!!

Deadlift
1 x 5 @ 70kg
1 x 3 @ 110kg
1 x 1 @ 120kg
1 x 3 @ 110kg
1 x 1 @ 130kg - PB

Just some random lifts, but another PB. Just for Pat

I don't want to do any more DL PB's for a while. Must start to do full working sets of these on lower weights - I reckon around 80-90kg, to thrash out the form and get that sorted.

[Talyn]

Monday 26th January

Speed bench
5 x 5 @ 37.5kg

Squat cleans
3 x 5 @ 30kg
2 x 5 @ 35kg

Hanging knee raises
3 x 8 @ bw

Chinups
4 x 2 @ bw
2 x 1 @ bw

Barbell rows
1 x 5 @ 30kg
2 x 3 @ 30kg
3 x 3 @ 35kg

Overhead press
1 x 5 @ 30kg
1 x 5 @ 32.5kg
2 x 1 @ 35kg
1 x 10 @ 20kg

+ some situps and rotator cuff work to finish

[Andrewc]

A strong afternoon.

You're not far off nailing your 5x5 on the bench, you'll be upping that weight in no time.

[Talyn]

Sunday 1st February

Felt very unproductive all of last week. Has been unbearably hot so my motivation has been low. Still a warm one today, but hit it as hard as I could...

Bench
1 x 5 @ 20kg
2 x 5 @ 40kg
3 x 5 @ 42.5kg

Chinups
4 x 2 @ bw
2 x 1 @ bw

Overhead press
1 x 8 @ 20kg
1 x 6 @ 30kg
1 x 6 @ 25kg
1 x 8 @ 20kg

Hanging knee raises
3 x 8 @ bw

Squat cleans
1 x 5 @ 20kg
1 x 5 @ 25kg
1 x 5 @ 30kg
1 x 5 @ 40kg

Last set of these was shaky, my forearms can't cope with that much weight yet. I need to do more front squats.

Bent over row
1 x 8 @ 20kg
2 x 8 @ 30kg

Situps
3 x 10

Plank
2 x 30 seconds

Tabata squats (over 4 minutes)
17, 17, 17, 16, 15, 15, 15, 14..... legs = jelly

Picked up my squat rack today and an oly bar. Just need some weights now. Going to be so much fun once I can get them...

[sosso]

Nice log!

Do you mind telling me what kind of squat rack you bought and where you got it and the olympic bar?

[Talyn]

Hi Sosso, I picked them both up from Crazy cheap fitness (www.crazycheapfitness.com.au). They are based in the same suburb that I live in but they do deliver across Australia.

This is the squat rack I have now. I put it together this afternoon and it's quite solid.

http://crazycheapfitness.com/catalog/product_info.php?cPath=36&products_id=24

[Talyn]

Wednesday 4th February - MVS

Bench
1 x 5 @ 40kg
2 x 4 @ 50kg
1 x 5 @ 50kg
1 x 4 @ 50kg +fail
1 x 2 @ 52.5kg +fail
1 x f @ 60kg

Was mad trying the 60kg today, but for the first time I've rep'd something greater than 47.5kg, so it felt good and I have a better grasp of my limits now.

Squat
1 x 4 @ 60kg
1 x 2 @ 70kg
1 x 1 @ 80kg
1 x 1 @ 90kg
1 x 1 @ 100kg - PB
1 x 5 @ 80kg

Deadlift (double overhand)
1 x 5 @ 70kg
1 x 5 @ 80kg
1 x 5 @ 85kg
3 x 5 @ 95kg

[sosso]

Congratulations on the squat PB!

[Talyn]

Saturday, 7th February

Bench.. tested 1rm today
1 x 5 @ 35kg
1 x 2 @ 40kg
1 x 1 @ 45kg
1 x 1 @ 50kg
1 x 1 @ 60kg - PB
1 x fail @ 62.5kg
1 x 5 @ 50kg
1 x 5 @ 45kg
1 x 5 @ 40kg

Squat
1 x 5 @ 40kg
1 x 5 @ 60kg
1 x 5 @ 70kg
3 x 5 @ 75kg

then some random stuff with the rolling thunder, I think my best was 40kg RH and 30kg LH

[SpugFab]

Congrats on the bench PB man, I hope you had the 20kg plates on

[Talyn]

Thanks Spug
Yeah I've graduated to the 20kg plates on the bench now.
Getting more hardcore

[sosso]

Hey congratulations! I'm even more impressed that you guys worked out in such ridiculous heat!

[Andrewc]

Thanks Spug
Yeah I've graduated to the 20kg plates on the bench now.
Getting more hardcore

It's always an awesome feeling to be able to load up bigger plates.

That 60 just flew up.