My Training Journal

[ExtraMile]

lol desmond chins are one of the hardest exercises IMO.

korin yeah pm me when your online...

 

[ExtraMile]

Today -

15mins cycling

Olympic Squats:
88lbs x 8
110lbs x 8
135lbs x 6
187lbs x 4
198lbs x 2 - big time PR. see below *
187lbs x 3
149lbs x 10 - was gonna go for 20 but I was spent

Close Grip Bench: - no hip drive and no back arch.
bar x 8
88lbs x 8
110lbs x 8
135lbs x 6
135lbs x 6
135lbs x 7

Leg Extensions:
60lbs x 20
70lbs x 15 this and the 60 weren't even that hard...
90lbs x 12
90lbs x 12
100lbs x 10

Incline DB Zottman Curls:
22lb Db's x 20
27.5lb Db'x 8
27.5lb Db's x 7
22lb Db's x 20 only just got 20

Smith Calf Raise on Block
120lbs x 30 rest pauses, got two sets of 15. didnt have time for anymore.

* was just gonna carry on with 187lbs x 4, took a while of thinking but then loaded up the 198, was just gonna go for 1 rep. This itself would have been a oly squat PR but the first rep went up easy. Went down for a second and I think I would have got it but very slowly, about half way up my spotter helped me a little but not much at all, I think he was a bit quick to jump in though. Still, happy with it either way.

 

[fortunatesun]

You're numbers are getting impressive, yo.

 

[ExtraMile]

You're numbers are getting impressive, yo.

haha thanks bro, my numbers are down right now though, especially squat and bench...

 

[ExtraMile]

Today - starting to base my workouts around the bill star 5x5 I was on before injury...

15mins cycling

Olympic Squats:
88lbs x 5
110lbs x 5
135lbs x 5
165lbs x 3
198lbs x 3
198lbs x 3
198lbs x 1 - was spent and the first rep was very hard to decided to stop
176lbs x 6
143lbs x 25 fuck yeah!!

Flat Bench:
bar x 8
88lbs x 5
110lbs x 5
135lbs x 5
155lbs x 5
155lbs x 5
155lbs x 5
121lbs x 15 medium grip, elbows out more

Incline Db:
38.5lb Db's x 12
38.5lb Db's x 12
38.5lb Db's x 12

Smith Calfs On Block:
127lbs x 105 rest paused

30mins cycling

VIDEOS:
Oly Squats 198 x 3 YouTube - Olympic Squats 198lbs x 3 @ 15years
Flat Bench 155 x 5 YouTube - Flat Bench 155lbs x 5 @15years

 

[desmond]

Was your 25 rep squat done with pauses between reps or "breathing style".

I'm incorporating 20 rep Olympic breathing squats in my routine ATM and loving the psychological challenge.

 

[future]

Today - starting to base my workouts around the bill star 5x5 I was on before injury...

15mins cycling

Olympic Squats:
88lbs x 5
110lbs x 5
135lbs x 5
165lbs x 3
198lbs x 3
198lbs x 3
198lbs x 1 - was spent and the first rep was very hard to decided to stop
176lbs x 6
143lbs x 25 fuck yeah!!

Flat Bench:
bar x 8
88lbs x 5
110lbs x 5
135lbs x 5
155lbs x 5
155lbs x 5
155lbs x 5
121lbs x 15 medium grip, elbows out more

Incline Db:
38.5lb Db's x 12
38.5lb Db's x 12
38.5lb Db's x 12

Smith Calfs On Block:
127lbs x 105 rest paused

30mins cycling

VIDEOS:
Oly Squats 198 x 3 YouTube - Olympic Squats 198lbs x 3 @ 15years
Flat Bench 155 x 5 YouTube - Flat Bench 155lbs x 5 @15years

Nice work!

 

[ExtraMile]

Was your 25 rep squat done with pauses between reps or "breathing style".

I'm incorporating 20 rep Olympic breathing squats in my routine ATM and loving the psychological challenge.

I dunno really breathing style pretty much, as I got tired I had to stand and take some breaths between sets yeah. You gonna do the pullovers with them too?

 

[ExtraMile]

Nice work!

thanks bro

 

[ExtraMile]

Today Was Great...

15mins cycling

Olympic Squats - Light Day
88lbs x 4 pause in the hole
110lbs x 4 pause in the hole
135lbs x 4 pause in the hole
155lbs x 4 pause in the hole
155lbs x 2 FRONT SQUAT
135lbs x 8 FRONT SQUAT

Standing Shoulder Press
45lbs x 8
66lbs x 6
94lbs x 5 <-- new pr!
94lbs x 4 and a half (fail)
72lbs x 12
72lbs x 9

Deadlifts
135lbs x 7
176lbs x 5
259lbs x 6 <-- new pr!
259lbs x 4
242lbs x 6

Deficit Deads - bar at ankles, was as low as I could go
135lbs x 8 easy
176lbs x 10 easy *superset* Breathing Pullovers 45lbs x 25
198lbs x 8 easy again! <--new Pr! *superset* Breathing Pullovers 50lbs x 20

Wide Grip Rack Chins
Bodyweight x 7, 6, 6, 5, 4 <-- New Pr on the 7!

Dips
Bodyweight x 5, 5, 3
50lbs Assistance x 12, 10

Incline DB Zottman Curls
27.5lb Db's x 9 <-- New Pr!
27.5lb Db's x 6
22lb Db's x 25 <-- New Pr!

30 mins cycling

That last set of curls pumped my bi's and forearms to shit! Never been that pumped before couldnt even open the door to the toilets! My forearms get pumped so easily, they got pumped when doing the rack chins even when I used straps!

Deficit deads are getting interesting, never pulled from that low before and was suprisingly easy, Before when I did deficits from 15kg plates it was much higher than that and 198 was alot harder. Great workout, lots of PR's!